Things to Keep in Mind on Your Vacation!

It’s easy to overdo it on vacation, but it also feels great to relax and let go a little bit. Spring break is almost here, think about these tips while you are on vacation!

Here are a few things to keep in mind on your vacation so you can still enjoy and feel good!

– SLEEP! Get some extra sleep if you can and you will be happy you did!

– EAT FRESH, SEASONAL, LOCAL foods! This is just more fun and helps your body to feel great, especially if you are going to the coast!

– MOVE! This could be in any form – from paddle boarding to hiking or dancing. Do something you can’t do at home or you don’t do in your usual routine!

– REMEMBER: What you do everyday matters more than what you do once in a while.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

5 Ways to Eat Well on the Go!

We are all running around, from carpooling to work trips and family vacations. Spring break season is coming up! Time to plan ahead! So here are a few things to keep in mind for when you are on the go and still want to feel great!

1. Think ahead. Look over your itinerary and get a handle on where you want to indulge and where you want to eat healthy.

2. Pack simple snacks for back up – throw some protein powder in your bag or a bag of beef jerky or almonds that you can chow down if you get stuck starving.

3. Focus on veggies – when ordering a meal – make sure you have some veggies in your meal!

4. Drink lots of water – so often when we travel we don’t drink enough so make sure you bring your water bottle!

5. Skip the foods you KNOW will make you feel bad.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

Interested in fitness classes? Check out our fitness page!
Check out our YouTube for more videos!

Reasons People Fail To Make Changes!

How to Avoid These Mistakes

Here are a few things I see on a regular basis and how to avoid them!

1. You try to too much change all at once.

What works better: taking one skill on at a time and really fitting it into your life. When you focus on succeeding at one skill at a time, it becomes natural and normal and you can sustain it when you add another skill.

2. You never create a solid action plan to work from in the first place.

What works better: making a plan or getting support and guidance on your plan to change your lifestyle and create the habits you want to make healthy living easier. When you have a guide to help you move through a plan, you can focus on the action needed to carry out the plan, which is the important part!

3. You fail to address life patterns that reinforce old habits.

What works better: taking a look at patterns in your life that reinforce old habits and being mindful of them. Taking one step at a time to change these patterns that may be keeping you from changing.

Not only will you feel amazing, you will get yourself organized and aligned to enjoy life and be happy with your body!

Focus on:

  • Eating better, without dieting or feeling deprived.
  • Getting active, no matter what shape you’re in now.
  • Ditch the food rules, dropping the fad diets and conflicting advice, so you can do what works for you and your body.
  • Mastering your mindset to stay committed to yourself, even when life gets busy.

The result? You’ll:

  • Get yourself back so you feel great in your body!
  • Build physical strength and confidence in your body.
  • Gain freedom and clarity
  • Let go of food confusion, learn what to do, how to do it.
  • Get off the diet roller coaster once and for all, and never look back.

Unlike other nutrition programs, I don’t prescribe diets or meal plans.
Instead, I help you build the skills and habits necessary to look and
feel better — for life.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

Interested in fitness classes? Check out our fitness page!
Check out our YouTube for more videos!
Healthy life

Do You Want a Healthy Life?

You have hopeful weight loss intentions, but you fizzle out after a week or two.

You tell yourself you want to change your habits, but you never actually take any action.

You desperately want to make a change to lose weight, but nothing sticks.

And after each failed attempt, you get down on yourself.

Does this sound familiar?

Good News!!!
There’s absolutely nothing wrong with you (it’s true); you’re just trying to change the wrong way.

And the wrong way leaves you feeling helpless, out of control, and bad.

Here are the 3 reasons why you may be still struggling.

1) You’re not doing the inner work consistenly

The most common weight loss mistake is trying to lose weight by ONLY changing what you eat. Don’t get me wrong, changing what (and how) you eat is a crucial part of weight loss and healthy living, but you also you need to change how you think.

You need to deal with the voice (the hurtful and critical and annoying voice) inside your head.

The voice that constantly criticizes, compares, and judges yourself and others.
The voice that tells you you’re not good enough, not smart enough, or not strong enough to succeed.

Changing your diet without also changing your thoughts and beliefs is a huge (HUGE) weight loss mistake.

2) You’re not on the same team with your body

You are constantly working against your body and not listening to it. When it sends you messages, you blow past them. When you it gives you signs, you ignore them. Believe me, I have been here, too.

3) You don’t have the type of support you need.

Depending on your personality and human nature, you may need or want more support than your friend. It may feel empowering to have a person walking through this journey with you and guiding you. Often times, we can’t even hear our inner voice and it’s not until we get support that we can make major changes.

Plus, who likes to do things alone? The people that we choose to support and guide us are one of the biggest factors that influence not just our success, but also our happiness.

The good news is, you can lose the weight, get the energy and feel amazing in your body.
You can get the habits in place that make taking care of yourself feel good and natural.
You can be free from the negative self talk and you can be confident and less stressed!

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

Here are a Few Reasons Why You May Fail Diets

Something that frustrates me is when you (or someone you know) thinks you have failed because you tried someone else’s diet and could not stick to it.

This can lead you down to feeling like a failure and lower your energy and your self-worth! This is the wrong path to head down if you want to feel amazing and live better.

There are so many reasons that people don’t stick to diets but here are a few reasons and things you can do about them.

Here are a few reasons why you may fail diets and what to do instead:

You try to use willpower instead of habits or science.

*When you rely on willpower, you can drain your tank before the end of the day. When you set your environment up for success, so it can work for you, not against you, you will automatically be aligned to do what you ultimately want to to.
HABITS are the key here! When something is a habit you do it without thinking. This takes so much less brain power.
Think about brushing your teeth – you don’t spend time thinking and deciding if you should brush your teeth each day, you just do it. This is how things could be for you when it comes to healthy eating and exercise!
This makes it SO much easier!

You have an all or nothing mentality with a program or plan.

*Ditch the all or nothing mentality and eat based on foundations of nutrition. Keep in mind, perfection is the enemy of good! Bottom line – you need to have some involvement in creating the plan that works for you otherwise it will be hard to stick with!

Your diet or plan are not taking into account who YOU are, your personality and your life situation.

*Stop and ask yourself if this diet was ever really a good fit for you. I am a volume eater. I love eating so it plans that made me really restrict always backfired. If you are traveling all the time, you need a different plan than someone always home. If you like to snack all day, you are going to eat differently than someone who prefers bigger meals. IT IS ALL OK! It just needs to be about you and it needs to be backed by good sound nutrition.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

Here are 5 Ways Habits Are Better Than Goals

Crazy idea:

Ready for it…

Stop setting goals and start creating habits.

Everything you read tells you to set goals but I am telling you, there is a better way!!!

5 Ways Habits Are Better Than Goals

Have you ever set a goal to do something for 30 days, then when the 30 days was up, you didn’t really know what to do, because you were finished. So you just let things start sliding back to how they were.

Or you set a goal and something came up – maybe an injury, a party or a vacation. You didn’t know how to maneuver around this obstacle, so you either paused the goal or didn’t complete it.

Goals sound good, but in reality, they can work against you in terms of creating sustainable change.

I used to set weight loss goals, exercise goals, goals for cutting out certain foods, goals and more goals. This worked for very short term things, a race, a wedding or a vacation.

But as life got busier, the thought of starting a strict diet or doing something short term got more overwhelming and horrible sounding ?.

I found myself not happy with the way things were, but not wanting to do something drastic to reach another short term goal.

This was when I discovered this amazing secret….HABITS!!

By switching my focus from achieving specific goals to creating positive long-term habits, I made continuous improvement in many ways of life.

Here are 5 Ways Habits Are Better Than Goals

  • Habits are easier to complete. When you set a habit of eating a veggie at each meal, you can do it. You can do it again and again and again and when you do, amazing things happen!
  • Goals suggest that you can control things that you have no control over. Every time we set a goal, we try to do it. We try to plan out where we will be and when we will make it there. We try to predict how quickly we can make progress, even though we have no idea what circumstances or situations will arise along the way. Then when things come up, they derail us from the goal. While habits can happen through life’s crazy events.
  • Goals are temporary and habits are the long haul. When you set a goal and complete it, you find it is easy to go right back to your old ways because you are “done”. When you focus on habits, there is no end time.
  • Goals rely on willpower and self-discipline while habits become automatic and save you time and energy. Who doesn’t need more time and energy!?
  • Goals reduce your current happiness. When you’re working toward a goal, you are essentially saying, “I’m not good enough yet, but I will be when I reach my goal.” When you get into the process you can enjoy life, while making the changes you want!
  • If you are finding that your goals are not doing it anymore, you will find that habits are the way to go!

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

Putting Others’ Needs Before Your Own?

I feel you.

Whether you’re a high-powered professional, a mother, a caregiver, a partner, a worker, a daughter, a friend, or all of the above and more… you’re asked to do a lot.

Many of us spend our days putting out fires, handling to-do lists, driving carpool, wiping little noses, meeting big deadlines, all while making sure other people are fed, safe, and happy.

Here’s the thing… we wouldn’t want it another way, we just want it to feel better, easier, sexier, happier.

If you are like me, you enjoy rising to the challenge of supporting others and getting stuff done.
That is, until your energy runs out and you realize you don’t have any left over for yourself.

And slowly, after months or years of putting other people first, multitasking, and wrangling that epic to-do list: you get drained. The time you used to be able to spend on self-care and a post work hot yoga class or a morning run, is gone.

Your clothes may feel tighter and the need for daily sugary treats has increased.

You may have jumped on a fad diet or 5, which worked for the 30 days…but that was it.

With so much time going into taking care of others, and handling life, you feel like you have lost yourself.

But!
Great news!!
It doesn’t have to be this way.

You can:

  • feel healthy, fit, and good in your own skin.
  • regain control of your schedule
  • show love and appreciation to others while still taking care of yourself.

Mindset

This is a huge piece of the puzzle that is often missing from people’s lives and maybe the most life changing!!

Movement

This is your exercise routine- what it looks like for you, how to make it happen and what to do for your body.

Nutrition

This is what you eat that is realistic and enjoyable and works to change your body!!

Lifestyle Habits

These are the behind the scenes pieces to the puzzle that make things work. They include your environment, sleep, meal planning, awareness, mindfulness etc.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

Mom Mentality – for Moms of all Ages!

“The kids, work, the house, the bills, the shopping…I do it all while trying to maintain a positive attitude and feel good. I love my family and would not have it any other way. Sometimes I just wish I had enough time and energy to take better care of myself, but I don’t even know where to start.”

Being a mom is hard.

It’s wonderful and amazing and beautiful, but it’s not easy.

You are constantly thinking about taking care of someone else.

You are giving your love, your time, your body, your sandwich, your energy, your compassion, your everything.

You are always planning your day around the schedules of your kids, whether they are little or grown!

When you are not cleaning up, you are probably prepping something or doing one of the 3984929 things you do each and every day just to function.

If you aren’t doing something, you are thinking of doing something – which can be worse!!

You love love love your job as a mom, and you feel so lucky but there is a part of you that wants to get yourself back.

You want someone to take care of you.
You want to feel light and less stressed.
You want to feel like your clothes fit well and like you have energy to do all the things you want.
You want to feel confident that you are being the role model you want to be to your kids.
You want to feel amazing!

This is possible!
I promise.

As I try to balance my 3 girls, work, and everything else, I am constantly feeling the stress and pressure of life. I have found that when I take better care of myself, through nutrition, mindset and movement, I am able to handle everything so much better.

I used to rely on willpower to help me resist certain foods. I used to rely on motivation to get me to workout.

Now I know better.
I know both of these things come and go.
They leave you when you need them most.
They are not there for you during the hard times. So I have found a better way.

Habits.
When you develop habits you don’t need willpower and motivation. You have trained your brain to do things when you don’t want to.

You don’t need to spend so much time thinking about “if” you want to workout, you just do it and you feel amazing.

You don’t need to spend time thinking about what you are going to make for dinner and “if” it’s going to be healthy – because it’s a habit.

Habits are the secret to a whole new world for you and I have just the perfect program to help you create the ones that fit your life.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

4 Ways Stress is Keeping You From Weight Loss

Something very easily overlooked when it comes to weight loss and weight gain is STRESS. Stress is often underestimated. I don’t mean just the huge stressful events in life (although it does include those) but I really mean, the stresses of daily life.

What is for dinner?
How are the kids going to get to the 5 different things we have this evening?
Why am I always running 15 minutes late?
Why can’t I get these pants to fit?
Where is my water bottle?
What am I going to do about XYZ?
How come I am so exhausted?
I could go on…
This is stress.
It’s the stress of everyday life and it has a big effect on your body – whether you realize it or not.

You may notice a few extra pounds creeping on, despite no drastic changes in your diet, or you may notice you need the next size up and wonder why. Stress may be the culprit.

Here are 4 Ways Stress May Be Keeping You From Shedding Pounds

Hormones

When we are stressed – big or small, our body goes into fight or flight mode. This happens because our flight or fight response (survival mode) kicks on to protect us even though we are not in real danger. When the adrenaline wears off, cortisol comes into play and stimulates us to eat to protect ourselves for next time.
Many of us become overeaters when we are feeling pressure or stress. Once this starts to happen on a regular basis, it can create a habit of eating when we are stressed or holding onto calories we have eaten. This also causes us to crave more sugary, fatty foods.

Environment

Space is so important when it comes to shedding weight and keeping stress down. When your spaces, like your kitchen or bedroom are cluttered with papers and clothes or toys, your brain has to go into overdrive to process the stuff. The more “stuff” you have in your life, the more your attention and thoughts are consumed, and the more your stress is triggered. Not only does this leave less mental space for thinking, it also has a huge effect on your willpower and motivation. Having too much stuff around is a huge trigger for stress and snacking.

Cravings of Junk Foods

When we are chronically stressed, we crave “comfort foods,” such as a bag of potato chips or a tub of ice cream. These foods tend to be easy to eat, highly processed, and high in fat, sugar, or salt. We crave these foods for both biological and psychological reasons. Stress may mess up our brain’s reward system or cortisol may cause us to crave more fat and sugar. We also may have memories from childhood, such as the smell of freshly baked cookies,, that lead us to associate sweet foods with comfort. When we are stressed, we also may be more likely to drive through the Fast Food place, rather than taking the time and mental energy to plan and cook a meal.

Anxiety

Anxiety can be a big trigger for emotional eating and also for lack of sleep – which affects weight loss. When you are anxious, you eat more “mindlessly” as you churn around worrying thoughts in your head, not even focusing on the taste of the food, how much you’ve eaten, or when you are feeling full. When you eat mindlessly, you will likely eat more, yet feel less satisfied.

You may notice that when you are more stressed, everyone in your family is more stressed.
I notice this with my family. My mood often sets the tone of my family.

One way to really get a handle on this common situation is to minimize the stressors of everyday life.

This can include things like making dinner, getting regular exercise in, having less clutter in our environment and understanding what stress management activities feel good to you!

When you decrease the daily stresses, you can feel more relaxed, more in control, less chaotic and happier so your body can shed excess weight and allow you to feel more energy.

This can have a huge effect on you and your family.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!

It’s Not Willpower, it’s Your Environment.

You can immediately change what’s around you. This includes things like:

  • Your daily routine
  • What tools you have available to you
  • The people you interact with
  • What foods you have near you (or far away from you)
  • Use smaller plates and cups. We’re often used to just filling the dish and eating till the food is done.
  • If there’s a food you don’t want to eat, get it away from you. Don’t keep it in the house. Make it hard to get.
  • Conversely, if there’s a food you should be eating, make it easier to get.
  • Sign up for a CSA box so that fresh, healthy produce and/or organic meat is delivered to you.
  • Have fresh, healthy whole foods on hand and prepared. If necessary, buy pre-cut veggies.
  • If you have more money than time, consider signing up for a healthy meal delivery service.
  • Put the TV in an inconvenient place or make the seating in front of it uncomfortable. Cut your cable package down so you don’t have 200 channels of junk. Or better yet, get rid of the thing altogether.
  • Park your car farther away from where you’re going so you have to walk. Or sell the car and get a bike. (Check out Large Fella on a Bike to see an example of a guy who went from a near-death 501 lbs to a lean, fit 170 lbs after getting a bike and deciding to ride it every day.)
  • Join a social group organized around activity: a class, club, or meetup group (e.g. hiking tours). Find a workout buddy. Surround yourself with people who are also working on their health, fitness, and nutrition.
  • Organize your social events around activity — get a bunch of friends together in the park for some Ultimate Frisbee!
  • Get a dog that needs walking — one that will chew up your couch as punishment if you don’t take it for a daily spin around the block.

You’ll notice that these tips share two features:
They make problem behaviors inconvenient.
They make healthy behaviors convenient.

Credit: Ali Hively; Fitness instructor here at The Wembley Club, and owner/founder of Kijia Living!