Archive of ‘Healthy Living’ category

3 Things No One Tells You About Weight Loss

Last night I was listening to a podcast and the topic strayed from a TV news recap into health and wellness habits. The host of the podcast was talking about how he wishes he were healthier and struggles with finding the time and energy to cook and head to the gym periodically – and for those reasons, he doesn’t feel it’s worth it to do anything at all. If it weren’t nighttime I would have ran to the nearest post office and overnighted a copy of “The Small Change Solution” to him! I felt so bad listening to him talk like that, and it got me thinking about all of the misconceptions that come with living a healthy lifestyle.

You can do it, even if you’re busy. Think of it this way: You have to eat, and you have to get from Point A to Point B. Regardless of how packed your schedule is. It’s about making the best decisions throughout your day. Instead of hitting the drive-thru for a breakfast sandwich, make it at home. Use a whole wheat English muffin, organic eggs, and avocado. Sounds yummy, right? It takes as much time to make as it does to drive to the fast food place, and it’s ten times healthier. Once you get used to making your own meals you can add in and swap out different healthy whole foods. Likewise, instead of driving down the street for your afternoon coffee, walk! See how easy it is to make healthy choices without adding to your schedule?

You can do it, even if you’re broke! First and foremost, a healthy lifestyle is born in the kitchen. You don’t need an expensive gym membership or fancy workout clothes. Have you heard about the “Squat Your Dog” challenge going around on social media right now? It’s genius (not to mention super cute!). Grab your pooch and do your squats! Even if you don’t have a furry friend at home, you get the idea. You don’t need special equipment to do pushups or go for a run. You can get five bananas for the price of any item on the dollar menu. Beans, grains, fruits and vegetables are less expensive than packaged, processed foods any day of the week – and they’re definitely cheaper than eating out. It’s actually more cost effect to be healthy than not!

Sometimes, you just have to power through. The toughest advice I ever had to give someone early in my days of health coaching was “you just have to”. I can give you all of the tips, tricks and recipes in my arsenal – and so can any other health coach or personal trainer – but in the end, it’s up to you to do the work. I’m here to cheer you on, but I can’t burn those calories for you! Sometimes you just have to suck it up on those days when you’re exhausted and JUST GO. Cook for yourself, hit the gym, whatever your block is, just overcome it. All I can really say is, you’ll feel so much better after it’s done.

Take it from me – I lost weight, cleared my skin, stabilized my mood swings and started living my full, happy, healthy life without making dramatic changes to my routine. You DON’T have to throw out everything in your kitchen, you DON’T have to go to the gym for an hour every day, you DON’T have to drink green juice for every meal. You CAN do this – once you stop listening to societal demands and trends, and start listening to your body.

Ready to take control of your health – and have fun doing it? Join the Happy + Healthy Life Facebook group!

You will get:
💗 Goal setting exercises to help you narrow down what you REALLY want
💗 Weekly check-ins to hold you accountable to your goals
💗 My favorite recipes and meal prep tips
💗 Meditations and journaling prompts to both you relax and empower you
💗 Product reviews – there are SO many wellness products/programs out there! I’ll always give my honest opinion
💗 Wellness tips I don’t share ANYWHERE else
💗 And loads of encouragement!

Basically, it’s your spot for ALL things happy + healthy. Click here to join now!

xx Kimberly

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Baby Steps in Running Shoes: A Small Change Approach to Half Marathon Training

Woohoo! Time to break in some new running shoes because I just registered for my fifth half marathon! Suffolk ’17 here I come!

Some of you – especially my longtime readers – might already know my running story, but here’s the short version: At age 27, overweight and out of shape, I threw on my sneakers for the first time since high school and hit the pavement. It didn’t go well, to put it mildly, but I was determined. I downloaded the Couch to 5k app and some old school dance music, and I kept going. Nine weeks later I dragged my tired butt across the finish line of my first 5k. Fast forward two and a half years to my first half marathon! It was a journey – in fact, it was basically a crawl – but I wanted it for myself and I did it. Since then I’ve run one or two halfs a year to keep myself accountable. Due to a scheduling conflict and, you know, life, I couldn’t do one this spring. And if I wasn’t running one I sure as heck wasn’t training for one, which means I’m out of shape! I’m not starting from zero, but I’ve definitely got a long road ahead. Join me for fifteen weeks of training – I’ll share my schedule, my cross training (usually the best part), my meals, my feelings, my tears (kidding!.. mostly). If you have any questions/comments/tried-and-true tips along the way, please share them in the comments below. Let’s go!

Week One: Today is Sunday, my first week of training. According to my running plan, I’m supposed to get in three miles, two times. My biggest challenge when it comes to working out is, like many of you, fitting it in. Not just the workout but getting ready, getting my hair back to looking presentable – it’s a tough job! And making dinner, all in only a couple of hours. This week, to stay ahead of this challenge, I was careful to plan, prep and shop for all of my lunches and dinners so cooking isn’t as big of an issue. My boyfriend (who is doing this with me for his very first half!) and I, who usually go to the gym together, are going to start relaying it. So he’ll hit the gym first and then prep dinner while I do my workout. My plan is to do one run tomorrow, and the second one on Friday. Just to be clear, this is not my only activity during the week – I also walk twice a day for thirty minutes each. I also go to yoga when I can, but my goal during this process is to definitely make that yoga class a priority instead of a “when I can”.

Outcome: Two workouts done. Check!

Feeling: Pretty good! I admit, I had a moment of “eh, it’s my first week, I can slack off a little” but I powered through!

Cross training: Daily walks, twice a day for thirty minutes each – including walking the pup!

Power song: “Danza Kuduro” by Don Omar f. Lucenzo

Weeks Two and Three: I figured I’d combine these two, since I’m still working out at the same level – three mile run, two times a week – and nothing much has changed. This morning when I started my run I could feel a noticeable change at the start – my muscles are clearly starting to wonder what’s up. Sometimes when my legs are tired I’m tempted to give up, but I’ve been doing this long enough that I know that tired feeling will go away after I power through the first mile. I’m also getting back into that “addicted to running” phase and feeling that runner’s high. Yesterday (a rest day) I was thinking, I’m feeling great, maybe I should squeeze in another run! But then I decided I have quite enough running to do in my near future and I should take it easy while I can 😉 Since this is a two-run week (next week I start doing three), I’m also going to try to take a yoga class this weekend.

Outcome: Still going strong! And getting stronger with every workout.

Feeling: The burn! It’s getting tougher, but I know that’s my muscles adjusting to the new routine.

Cross training: Walking the pup every night (and blogging with him, he’s sitting on my lap desperately trying to type for me) and walking every day at lunch time, too.

Power song: “Shut Up and Dance” by Walk the Line

Ready to take control of your health – and have fun doing it? Join the Happy + Healthy Life Facebook group!
You will get:

💗 Goal setting exercises to help you narrow down what you REALLY want

💗 Weekly check-ins to hold you accountable to your goals

💗 My favorite recipes and meal prep tips

💗 Meditations and journaling prompts to both you relax and empower you

💗 Product reviews – there are SO many wellness products/programs out there! I’ll always give my honest opinion

💗 Wellness tips I don’t share ANYWHERE else

💗 And loads of encouragement!

Basically, it’s your spot for ALL things happy + healthy. Click here to join now!
xx Kimberly

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Friday Five // Simple Vegetarian Food Swaps

I’ve officially been vegetarian/vegetarian-adjacent for six years now! I say “vegetarian-adjacent” because while I can pinpoint the exact moment I decided “hmm, maybe I should be a vegetarian”, I didn’t quit chicken cold-turkey (haha).

I was sitting in the backseat of my parent’s car, Atlantic-city bound and I was flipping through an issue of Cosmopolitan magazine. There was a little sidebar-article in there suggesting simple swaps to help you live a meat-free existence. I was at a point in my life where I felt heavy and quite unhappy and uncomfortable in my own body, so I was pretty open to making a change in my diet. The only problem was, with ALL of the information available out there and my inability at that point to understand my body and know what it needed, I was confused and I didn’t know the difference between dieting and being healthy. My early days of vegetarianism consisted primarily of pasta and PB&J’s, and I simply swapped out meat for its soy alternative (which in all fairness is fine when you’re starting out, but soy meat is a highly processed food and it’s not exactly healthy).

So if you’re thinking about making the jump into the plant-based life or even just looking to cut back on your animal-intake, here are my five super healthy vegetarian swaps:

Almond milk – It’s clean, it didn’t come from a cow (seriously, yuck) and it’s rich in protein and healthy fats. I’m not a big fan of straight up eating almonds, so incorporating almond milk into my diet actually gives me those nutrients I’d otherwise miss out on. Score!

Quinoa – Quinoa is the only grain that’s a complete protein, and it’s my main source of protein. It’s very clean, it’s INCREDIBLY healthy, and you guys – it’s delicious. I even eat it in place of pasta, adding whatever sauce I’m in the mood for.

Lentils – This would be my second-biggest source of protein. I LOVE adding cayenne pepper and chili powder to cook up some seriously smokin’ hot lentils! Beat that, barbecued wings.

Fruit – In place of breakfast meat. Whenever I go out for brunch and I say “no meat” on the side, many places are super-nice enough to give me fruit on the side inside. It might not be as protein-packed but it’s refreshing enough that it wakes me up just the same.

Veggie broth – In my opinion, there’s no reason not to swap out chicken/beef broth for veggie broth at every turn. It’s so flavorful – just, yum.

 

Tell me in the comments – what are some of your favorite vegetarian food swaps? Whether you’re a full-on herbivore or not, we’ve all got our little tricks. I want to hear from you!

 

 

Ready to take control of your health – and have fun doing it? Join the Happy + Healthy Life Facebook group!

You will get:
💗 Goal setting exercises to help you narrow down what you REALLY want
💗 Weekly check-ins to hold you accountable to your goals
💗 My favorite recipes and meal prep tips
💗 Meditations and journaling prompts to both you relax and empower you
💗 Product reviews – there are SO many wellness products/programs out there! I’ll always give my honest opinion
💗 Wellness tips I don’t share ANYWHERE else
💗 And loads of encouragement!

Basically, it’s your spot for ALL things happy + healthy. Click here to join now!

xx Kimberly

{{Cover image provided by FreeRangeStock}}

 

5 Small Changes For Successful ‘Adulting’

As an early 30-something, I often find myself comparing my current life status to that of my mom when she was my age. She already had a house, a husband and two kids. Me? Not so much.

The fact of the matter is, we are in a MUCH different day in age than our parents, and we should NOT be comparing ourselves. They may have been “ahead” of us in certain aspects of life, but we have plenty of advantages at our disposal that did not exist thirty years ago.

That said, some days when life has you down you simply don’t want to “adult”. Keep these tips in your pocket for when those times hit:

1. Keep a journal. Write down your goals, from the big ones to the little ones. This will help you remain focused on what’s important to you as you transition into the ‘real world’.

2. For every negative thought that crosses your mind, make a conscious effort to think of a positive one. It may be overwhelming to be faced with leaving college and entering the working world, but there is much to be celebrated, too!

3. Keep in mind that healthy eating can actually SAVE you money. Fresh, whole foods are much less expensive than eating out. Isn’t it great to know that you can save money and be healthy at the same time?

4. Skip the fancy gym membership for now; hit the pavement instead. Or watch free workout videos on YouTube. You’ll save a lot that way while you work on building up a financial foundation, and stay fit while doing it!

5. Remember there is absolutely no shame in going home to mom when you need to for a home cooked meal or a shoulder to cry on. A good support system is necessary for ANY transition in life.

 

Ready to take control of your health – and have fun doing it? Enter your name and email in the “Become A Part Of The Happy Healthy Tribe” section on the right sidebar and receive a FREE 3 day Wellness Jumpstart!

{Cover image provided by FreeRange Stock}

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