holiday survival Archives - Kim Barnes Jefferson

Is Yo-Yo Dieting Your Way of Life’

kimkb49 — Sat, 10 Dec 2016 13:11:43 +0000

Losing weight isn’t easy for anyone. For some of us losing weight and getting healthy is way difficult than others for other. So many factors, our age, genes, and lifestyle can make it hard to manage your weight. Yes, there are different techniques, tools and plans to help you get weight loss results you want—but do they seem to work short term’ Then the search continues and you start seeking yet another new diets and start You Tubing new exercises. You’re not seeing the results that you want so then you move on to another diet. This one you may ride out a few weeks or even months. If this sounds like you, you may have slipped into the routine yo-yo dieting.

What The Heck Is Yo-Yo Dieting’
You are a smart cookie! You have heard the term, no let’s define it.
If you like to change things up every now and again while watch your weight, you probably aren’t are yo-yo dieter. Who doesn’t like to mix things up, right’ The kind of yo-yo dieting that I’m talking about is when your chasing a certain look or number on the scale. This type of dieting can turn into a serious problem if you aren’t careful. The best way to describe yo-yo dieting is jumping from one diet to another in a short amount of time seeking results. Basically it means you’ll move from one diet to the next if you don’t see the results you want within a few weeks.

It’s my experience those who yo-yo diet have trouble creating a healthy eating plan that works for their live to bring permanent results they desperately want!! .

I have been there!!! In competing days I would be strict when I was getting ready for a show and then when I finished competing if it wasn’t nailed down I ate it, then I would look in the mirror disgusted with myself and then put another show to help me take off the weight. This went on for 9 years!!! I treated my body like a crap, I basically beat it into submission. Did I get last results” Nope… all I did was stress out me and my body.

What’s the big deal”
Our bodies are always looking to find balance, When one system is out of whack then it may and will shift resources around to make sure that body will remain in balance.
Let’s be clear, making the shift to healthier food choices and starting to workout does that throw your body out of balance. You body can’t handle the extremes very well.

When we decide to “diet” we want to declare I want to lose 20 pounds and then go to bed and wake up 20 pounds lighter, right! Our bodies aren’t that bright! It takes time for our bodies to adapt to the new lifestyle. Think about it like this, imagine your body is a TV set and every few minutes or hell seconds you keep changing the channel. Your brain is sitting on the couch trying to process everything you just scrolled through. It can it was too much too soon. The same thing happens when you yo-yo diet.

Feel Like A Failure”
I know when I was going through this every pound I put on I was beat the shit out of myself. Blame myself for not having the willpower, I would then say how can I “burn” it off or how can I further “deprive” myself to get back into my skinny jeans. With each failure, and regain of the weight my confidence took a major hit, and the more I would beat the shit out of myself for not being perfect. This took me a long time to realize but I couldn’t win the yo-yo race no matter how much effort they may place towards it.

What You Should Be Doing Instead
Fear not, my friend, there is a way to turn things around. The first thing is that you must have patience with yourself and the process. I get it, patience is not my strong suit, but if I was unhappy with myself of 9 years I had to give myself at least that long to become happy with myself.
Take this to heart; there are no overnight sensations. Same with our bodies, nothing worth having will come easy. You need to be gentle with yourself and stop trying to push your body relentlessly towards the results you want to see. Patience starts with stick to something for at least one year. Now, don’t press the panic button. When I work with my clients I teach them how to take that year and break it into 2-4 week sprint goals.

We start with small wins, this simply means cutting down on junk food, adding fruits, veggies and proteins to your daily meals, eating smaller portions, and getting your heartrate up with exercise for at least 30 minutes a few times a week. These simple changes are sure to bring about the results you want, So be patient, be gentle, and do your best to take care of yourself.

Are you an action taker” You must be you’ve read this far, I’m hosting a series of Master Classes. In the class you will learn how to take ACTION, how to stop seeking, not liking what you see in the mirror and waiting for effing results. The master class will give you the skills to just DO IT! .  —  Just like in your business, planning is not doing. Same thing about talking you still aren’t taking the action that you need to make it happen. It’s December, have you been thinking about it since last December’ How about the December before that’ Still thinking is NOT doing!! ACTION taking the steps gets you where you want to go.
STOP AND DO IT RIGHT NOW!! Trust yourself, you got this!!!.  You CAN
BE DO and HAVE a fabulously healthy life without deprivation!!!
The Holiday Survival Masterclass starts on December 14th 7pm EST. It’s just $19.97/class and $47 for all 3 classes.

How to Break Up With Dieting
How to Make Exercise A Habit in 2017
How to Create A Healthy Diet Mindset

The post Is Yo-Yo Dieting Your Way of Life’ appeared first on Kim Barnes Jefferson.

HOW YOU PLANNING TO STAY HEALTHY THIS HOLIDAY SEASON”

kimkb49 — Fri, 09 Dec 2016 13:57:50 +0000

Why does it seem whenever we are starting to live a healthier life, we focus on the obstacles. Sure they may seem huge right now, but don’t let it stop you! You’re giving yourself a new chance at health and wellness. Ask yourself is this reason enough to make you stick with it.

Now at this time of year it can be a little challenge because temptation is around. The holidays give you a great excuse to fall off the wagon, splurge, or give up your diet all together, but fear not my lovelies, there are some great ways to avoid these holiday pitfalls.

Here are 5 Ways to Avoid Temptation and Stick to Your Diet

1️⃣Drink More Water: You have heard this but thirst can be confused with hunger. When you feel hungry grab a glass of cold water.

2️⃣ Make Healthy Swaps: Water isn’t always going to cut it. Instead of having fruit snacks with real fruit juice, how about you have an actual piece fruit that are just as sweet, have less sugar, and are hydrating. One of my favorites is to freeze Greek yogurt yummy and much better for you than those “low cal” healthy ice creams. You can add fruits and nuts for toppings.

3️⃣Eat Real Whole Foods: When you begin a healthy diet, you should begin cooking with whole foods. Trust me I not a fan of cooking but I find when you eat foods that come from the ground, fly, swim or you can pick from a tree or bush goes much further in changing your taste buds and helping your crush your cravings.

4️⃣It’s Okay To Have Treats: Going cold turkey is asking you to lose your shit! Practice moderation, let’s be honest to say you are never going to have a glass of wine or a cupcake in life is a big fat lie. But if you scale back on your fun foods and have them every now again, it will help you resist cravings.

5️⃣Do You Have Someone To Hold You Accountable’: Going it alone is not always a good idea. When you have someone who can keep you on track when temptations rear their ugly heads, you are less likely to go head first into an ice sundae. Your accountability buddy should be someone who you’re in regular contact with, who you feel comfortable talking to and spending time with, and someone who can be honest with you when you need them to be.

Take a look and pick on of these tips that seem the easiest to implement. The biggest take away I have for your is Just remember to have patience with yourself. You will have mess-ups, setbacks, and mistakes.

Want more” I’ve 12 fitness professionals the exact method that they use to cruise the holidays.

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Quick Holiday Tips

kimkb49 — Mon, 21 Dec 2015 10:00:05 +0000

I asked 12 fitness pros how they manage to stay on track during the holidays. Listen to what my girl, Lisa Mustard has to say.

Just because there are holiday treats a plenty doesn’t mean I sacrifice my goals for a buffet:-) if I see somethingI really want I will work it into my nutrition plan for the day or week.

I’ve tried the white knuckle approach in the past (avoiding parties due to food temptations) and I’ve done the willy nilly approach (free for all!! Taste everything!) — neither worked out well–

Deciding ahead of time to stay compliant allows me flexibility and I feel better about my choices because I’m aware of them and why I choose what I choose.

I’ve evolved in to this approach for sure — I get a little bit better at it each yr:-)

Want 12 more”

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The Insider’s Guide To Holiday Savings!

kimkb49 — Fri, 18 Dec 2015 10:00:54 +0000

This holiday season I asked 12 fitness pros how they survived the holidays. Here’s how my good friend Lori Harder survives the holiday.

Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don’t try to buy your joy with gifts and food.

This season is all about the moments in between our busy lives to connect with our loved ones.

Try these alternatives:

► Donate to a charity in someone’s name.
► Give homemade gifts such as a sugars scrub or your favorite oatmeal recipe in a cute jar!
► Start a family gift exchange.

Want 12 more ideas‘

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Think You’re Cut Out To Stay Sane This Holiday’

kimkb49 — Tue, 15 Dec 2015 10:00:49 +0000

I asked 12 fitness pros, how they get through holidays. Carol Donahue shared this tip.

My stay sane trick is to write down 3 things that I am grateful or each night before bed. It’s helps take the edge off of feeling so overwhelmed and takes me from the place of “not enough” (time, money, etc) to a place of plenty. It’s really a simple but beautiful practice.

Wanna learn 12 more‘

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