Now what’

You keep going. Only this time, you’re going to build in some good habits as you take on solving the bad. How’ By following these seven simple steps.Try scheduling yourself. If your goal is to exercise, you should decide on specific days to visit the gym and put them on the calendar. If you know that at 4pm you find yourself typically reaching for those chips, try setting a reminder on your phone to encourage you to grab something else. Even things that don’t have specific dates or times attached can be ‘scheduled’ with certain triggers. For example, every time you’re in an elevator think about something positive.

Don’t be deterred by minor setbacks. Quarantine life took a toll on many of us. Having trouble fitting in that whole workout’ Then grab a foam roller and give yourself a quick roll or a quick 15 minute workout. Weren’t you able to take that long walk after dinner’ At least get outside for a few minutes. Honoring the intent behind the action will go a long way toward keeping you in the mindset of the habit you’re trying to create.

Get a buddy. Someone that will make you accountable to at least try can help you keep on track just by being there.

What do you have’ If you got off track for financial reasons, instead of making excuses, get creative. Maybe you can’t afford a gym membership, but that doesn’t mean you can’t go out and take a walk. Can you find a You Tube channel that has a workout that you like’ Don’t let the lack of a “gym” membership be the excuse that sets you back. You don’t have to do things perfectly. The goal in creating new habits is to do new more positive things. That’s it.

Don’t be a perfectionist. Let me repeat that. Don’t be a perfectionist. Give yourself permission to slip up and give yourself some grace. OK, so you ate well all week, and then totally binged when you when you ordered pizza promising yourself you’d only have 1 piece and then it was game on so you might as well follow it up with a few drinks. First, accept that the occasional splurge isn’t going to hurt anything. Also realize that in getting hung up over your failure, you’re giving up on all those days where you got it right. Allow yourself to screw up. That’s called life!

Fix your surroundings. Remember, people will do what’s easiest over what’s hard. So, if you’re wanting to eat better but have a plate of cookies on the counter, you’re setting yourself up for failure. Make it harder on yourself to reach for the tempting treats, remember if a food causes you to binge don’t have in the house. You want foods that make it easy to to do easy things.

Check your attitude. Why did you screw up’ Do you care about the change you’re trying to create or is this something you think you ‘should’ do’ If you don’t care, maybe it’s not something that you need to change.

It’s not hard to get back on track after a disaster. Stay strong and stay focused and you’ll get there in no time!

Need some help getting your exercise on track’ Join me for the Everyday Is A Beach Day. A 60 day challenge that will help you make exercise a consistent thing in this summer and beyond. Want to learn more’

The post 7 Steps to Getting Back on The Horse After Falling Off appeared first on Kim Barnes Jefferson.

If that sounds like you, I’d like to share with you some ways to reduce stress and get back some “me” time.

But before I do anything else, let’s first define what self-care really is: “
Any intentional activity that you do that in some way contributes to your emotional, physical, mental health and well-being.”

So simplistically, it is any activity that soothes and satisfies your soul.  

Let me repeat, it’s not getting spa treatments, it’s anything that makes you feel good and feel like a human again.

If you aren’t the touchy feely type, let me break it down in machine terms. Every piece of machinery needs some periodic scheduled maintenance to keep it working correctly – think oil change! If not, over time that piece of machinery will fail to perform its function. Your car will leave you on the side of the road!

You need that same type of scheduled maintenance too (or you will eventually fail) it’s called SELF CARE!

I hear you with all the other priorities you have in your life right now scheduling in time for self-care can feel like an obligation. Flip the script and think of self-care as one of your non-negotiables and for the love of God make it something that you enjoy!

Different things work for different people. You have to find what works for you. 

I work from home running an online business and I know how hard it is to break free from the hustle. I love what I do and want to keeping working. It can be tough to find that balance.

I know that when I don’t have the balance I’m junk, I can’t keep “hustling”.

If you are already maxed out on time, you may have to give up something to have time to add in self-care. Do you really need to spend a half-hour a day on social media to see what others are doing’ Instead, take that half-hour for yourself occasionally and spend it on self-care. Maybe it’s taking an extra 5 minutes in the shower and applying a bath oil with essential oils. Maybe it’s waking up 10 minutes earlier and enjoying your cup of coffee or tea vs taking it to go.

Setting Boundaries at Work If Necessary

If you are coming home from work drained every night, or bringing work home with you, maybe it is time to set some boundaries. This one was huge for me when I worked in corporate. I found a kickboxing class that I LOVED, and it forced me to stop working exactly at 5pm so that I could make the class on time.

Sit down and look at what you must do and things you could give up, trust me you have something that you can give up. Maybe you have some responsibilities that can be shifted to a co-worker that isn’t as overloaded as you. The important thing here is if you do not initiate a change, everything will stay the same … and you will still come home drained every night. Grab the bull by the horns and make change happen.

Feeling Happier with Your Life

Good mental health – one of the keys to happiness – starts in part with good physical health. By taking care of your body, you will get in better shape, which in turn will improve your self-confidence and how you view yourself. Feeling good about yourself will always improve your mental mood!

Exercise

You don’t have to run a marathon to reap the benefits from exercising. Lord knows I only run when chased! Even something as simple as a 20-minute walk during your lunch hour will not only help you manage you weight, but will improve your mood by the release of endorphins in your brain

Eating right

Focus on eating healthy nutritional food in the right portions … like a colorful small plate of fresh fruits and vegetables. Add in some whole grain and lean protein, while avoiding sweets and processed foods, and you will be well on your way to looking good, feeling good and bursting with energy.

Sleep

Set a bedtime so that you can do your best to get 7+ hours of sleep. Maybe you spend 5 minutes writing down 3 things you are grateful for. This one of my favorite ways to do that, the 5 Minute Journal. Maybe you diffuse some lavender to help you sleep a little better.

None of the above lights your heart. Here are a few other ideas.

Warm bubble bath

Massage – Groupon is my jam for these

Reading for pleasure

Walking in nature

Playing with animals

Playing with children

Spa Treatments

Dance it out

Knit

Journaling

Meditation

Deep breaths

Don’t Forget to Schedule Self-Care

So many want to focus on diet and exercise as the only way to get healthy and fit. Yes, that’s important, BUT if you aren’t taking care of your mental health, you won’t be able to get the most out of your balanced work and personal life.

Self-care keeps you sane. Keeps you from running around like a wild woman!

As the saying goes, you need to put on your oxygen mask first before you check on the other person.

Of the list above what looks like something that can start doing today’

The post The 10 Minute Self Care Routine For Busy Women appeared first on Kim Barnes Jefferson.

Is your mindset sabotaging your weight loss efforts’ Here are some of the most common ways people are defeated by their own mindset.

1. They have an all or nothing attitude. If you think the only way to lose weight is to restrict what you eat to only the healthiest of foods and spend all of your time exercising, then boy are you wrong. It’s not about strict rules, it’s about balance. You can have tasty treats, but you need to balance them with healthy foods. You can still have pizza but rather than an entire pizza you have a piece of pizza with a lean protein and veggies and a side salad. By restricting yourself you’ll find yourself craving the foods you’re depriving yourself of and next thing you know you are on a bender. Studies have shown the deprivation leads to binging or a chronic obsession with food.
2. They put other people’s needs before their own. Do you ever feel like you’re so busy taking care of other people that you don’t have time to take care of yourself’ You want to eat right but you’re so busy doing things for other people you find yourself eating fast food and other comfort foods’ No matter how hectic your life is, it’s important to take time to take care of your body. Your health is important and it’s worth the time. The best part’ Once you take some time to put together healthier meals and get in some exercise you’ll find you have more energy than ever before to do what needs to get done.
3. Your mind is full of negativity. If you’ve failed at losing weight in the past it can be hard to stay positive. What makes this time different than last time’ Your mindset makes a difference though. If you think you’re going to fail, you’re going to fail. Take control of your inner monologue. Remind yourself that this time is going to be different because you want it and you want it bad. You’re going to make it happen. Push out negativity. Change can only happen when you’re positive it will happen. Do any of these sound like you’ If so it’s time to put an end to the self-destruction. It’s only when you develop a healthy mindset about weight loss that you can start to see real and lasting success!

At this end of this month I will be opening up my Lean and Sexy program. During this program we not only work on your body, but also work on changing your mindset. To get on the waiting list, and be the 1st to hear about it, click here.

The post Is Your Mindset Sabotaging Your Weight Loss’ appeared first on Kim Barnes Jefferson.

1. lose over 100 pounds
2. pass the bar
3. graduate with her MBA
4. start interviewing for a job
5. start dating again
6. potential attendance to the inauguration of Barack Obama

Do you have goals like this’  Have you ever set goals like this’  Now honestly tell me how successful have you been’

Many people have these goals and if they don’t achieve them within a few weeks, they get disappointed and go back to their old habits and behaviors. My advice to her was slow and steady wins the race.

Instead of focusing on the top of Mt. Everest, let’s set up a number of steps along the way, and celebrate each step.  This will help keep you motivated to keep going. I also encourage all of you to tell as many people as you know what you are doing say that way, they can help hold you accountable and provide a little encouragement along the way.

These next 2 will be the hardest of all

1. STAY OFF THE SCALE!!
2. STAY POSITIVE!! You can do this and You will do this!

The post Set Realistic Weight Goals appeared first on Kim Barnes Jefferson.