A few years ago, I ran a holiday health challenge with a group of clients, and we had some really great results.

But here's what made this challenge different.

We weren't focused on doing more workouts, adding extra cardio, or following a stricter eating plan during an already busy season. Instead, we focused on a different meaning of the word challenge.

We looked at the challenges we each faced and figured out how to work through them.

For one person, it might have been finding time to exercise between work, family, and holiday commitments. For another, it might have been navigating all the tempting treats, managing social situations, or trying to maintain healthy habits when the usual routine went out the window.

We all had different stumbling blocks, so we worked on finding solutions that made sense for each of us.

As I've been revisiting that experience and preparing to help my clients navigate the coming holiday season, I've been reminded of something: recognizing our challenges is one of the most important parts of making progress.

Think about it.

How many times have you set a goal with the best intentions, only to find yourself struggling a few weeks later?

Maybe you planned to exercise consistently, but your schedule got crazy.

Perhaps you intended to make balanced food choices, but found yourself grazing your way through every holiday gathering. 

Or maybe you simply felt so overwhelmed that taking care of yourself ended up at the bottom of the list.

It's easy to get frustrated and think you need more discipline, more motivation, or a little more willpower.

But what if that's not the problem?

What if you're repeatedly running into an obstacle you haven't fully recognized or prepared for?

It's hard to find a solution to a problem you haven't identified. And when we don't understand what's tripping us up, we can end up repeating the same patterns over and over again.

The good news? Once you recognize your stumbling blocks, you can start doing something about them.

You can anticipate the situations that tend to throw you off track. You can make a plan ahead of time. And you can find workarounds that help you stay connected to your goals, even when life doesn't go according to plan.

Maybe that means scheduling shorter workouts during busy weeks instead of skipping exercise altogether. Maybe it's deciding ahead of time how you'll approach a holiday buffet. Or perhaps it's learning to set boundaries, ask for help, or let go of the expectation that everything has to be perfect.

The goal isn't to eliminate every challenge. That's definitely not realistic!

The goal is to understand yourself well enough to meet those challenges with a plan instead of being caught off guard by them.

Here's your challenge this week.

Take a few minutes to reflect on your own health and wellness goals.

What tends to get in your way?

• Is it time, energy, or an unpredictable schedule?
• Is it temptation or difficulty navigating social situations?
• Is it stress, overwhelm, or putting everyone else's needs ahead of your own?
• Is it an all-or-nothing mindset that makes one less-than-perfect day feel like failure?
• Or is it something else entirely?

Once you've identified one of your biggest stumbling blocks, ask yourself:

What could I do differently to make this easier next time?

You don't need to solve everything today. Just start by recognizing the challenge and considering one small step that could help.

Because sometimes, the biggest breakthrough isn't trying harder. It's understanding what's been holding you back and finding a better way forward.

This is one of the things we work on through the Align and Stabilize Framework portion of my online program - identifying the obstacles that get in the way and creating realistic solutions that fit your life, as well as building the mindset and practical and strategic habits to support your goals.

If you'd like some help figuring out your own stumbling blocks and preparing to meet them, I'm here to help!

You don't have to wait until the holidays are over to start taking care of yourself. And you don't have to figure it all out on your own.

Here's to understanding ourselves a little better and making progress that lasts!

Kim

Have you ever watched a gymnast fly through the air and wondered how on earth they do that?

When I was young, I was in gymnastics. I was by no means the best on my team, but with hEDS, I was definitely the most flexible! 😂

And, I had so much admiration for the girls who really could fly. They had thighs and calves that worked like giant springs and could land double backflips after a full tumbling pass at just 10 years old.

And their hang time? Amazing!

I didn't know it then, but those gymnasts were learning something that would become a big part of how I approach fitness years later.

They were learning how to defy gravity.

Okay, technically, gravity always wins. But how we respond to it makes all the difference!

When I started my career as a personal trainer, I quickly realized just how much gravity affects our bodies;

It pulls us down.

It challenges our posture.

It makes our muscles work to keep us upright and moving.

What took me a few more years to fully appreciate was how much we can do to counter that force.

Think about gymnasts, dancers, high jumpers, and basketball players. They develop the strength, coordination, and control to push against the ground, propel themselves upward, and land with control.

They aren’t born with that ability. They learn to create force, direct it, and control their bodies in space.

And here's the thing: we don't have to be athletes to benefit from learning how to do that, too.

In fact, as we get older, it becomes even more important.

We want to be able to:

Get up from a chair without struggling or using our arms

Climb stairs quickly and painlessly

Catch ourselves when we stumble

Get up and down from the floor with ease

And keep doing the things we love.

All of those everyday movements involve working through gravity rather than simply giving in to it.

And - you can start practicing this in places you might not expect!

🪑 Sitting in a chair? Instead of sinking into it, think about gently lengthening through your spine and maintaining an active, supported posture.

💪 Doing a strength exercise? Think about pushing through your feet or hands to create a strong, stable base. When you do that, you’ll notice how you begin to move from your center and your muscles all work together to control the movement rather than just moving a weight from point A to point B.

🧘 Lying on the floor? Unless you're intentionally resting, as in Savasana at the end of yoga, you can still think about how you're positioning your body, lifting up out of the floor, to engage the muscles you need and maintain control.

The goal isn't to keep every muscle clenched all day long. Please, please don't do that! 😳

It's about learning when and how to create the right amount of tension, engage opposing muscle groups, and move with purpose.

That awareness helps us build strength, improve stability, and become more capable of responding to the forces our bodies encounter every day.

This is one of the things I truly love teaching my clients.

In my Strength & Exercise System, you're not simply handed a list of exercises and told to get on with it. Instead, you learn:

How your body works

Why certain movements matter

And how to make those movements effective for you.

Because the more you understand your body, the more tools you have to make informed choices, adapt when necessary, and take ownership of your progress.

You become less dependent on someone telling you exactly what to do every step of the way. 

You gain the confidence to carry what you learn into your everyday life and your own workouts.

And that's the real goal: not just to get through today's workout, but to build the knowledge, strength, and confidence that serve you for years to come.

So here's something to think about this week:

Where in your life could you stop sinking down and start lifting yourself up?

Maybe it's in your posture, your workouts, or the way you approach a challenge that feels bigger than you.

You don't have to leap to the moon on day one. 😉 

Sometimes the first step is simply learning that you have more ability to influence your outcome than you realized.

If you'd like to learn how to move with greater strength, stability, and purpose, I'd love to help.

Reply to this email and let's talk about how my Strength & Exercise System can help you build the skills to move confidently, not just today, but for life.

Keep lifting yourself up!

Kim 💛

I was cleaning up the photos on my phone recently when I came across an image I'd saved last year. I laughed out loud all over again.

It said:

In the US, we have a candy holiday,

followed by a pie holiday,

then a cookies and candy holiday, 

before a boozer holiday. 

And we call it “flu season” 

rather than “sugar poisoning season.”

Ouch. 😂

I don't know who originally came up with that one, but there's a bit of truth wrapped up in the humor.

Think about it. 

The fall flavored pumpkin latte’s, cider and donuts have already made their appearance… 

Next weekend, we kick things into gear with Halloween candy.

Then we move into Thanksgiving pies and all the fixings we are grateful for. 

We roll straight into Christmas parties, cookies and holiday treats.

And then we toast our way into the New Year. 

And that's just the food!

On top of that we add shopping, decorating, parties, travel, family obligations, year-end deadlines, and about 47 other things to our already full schedules. 

We stay up later, sleep less, move less, and sometimes spend days running around taking care of everyone and everything except ourselves.

Then we wonder why we're exhausted, our energy is dragging, our routines have fallen apart, and we're feeling a little less than our best.

Our bodies are being asked to do MORE while we're often giving them LESS of what they need to keep up.

And somewhere along the way, we start telling ourselves a story.

I'll get back to my workouts after the holidays.

Eating well is just too difficult this time of year.

I'm too busy to take care of myself right now.

January is right around the corner. I'll start fresh then.

Sound familiar?

Here's the interesting part. Sometimes it's not that we truly can't take care of ourselves during the holidays. It's that we've already decided we can't.

Now, before you think I'm suggesting you skip the pumpkin pie, turn down Grandma's cookies, or spend the holidays hiding in the gym while everyone else has fun, let me reassure you. That's not where I'm going with this.

Life is meant to be enjoyed! 

But it helps to understand what's happening behind the scenes when sweets become an everyday habit - even for just the last two months of the year.

A little sugar reality check so to speak…

Certain bacteria thrive on sugars, and frequent sugar exposure can encourage that bacteria and that makes it harder for our bodies to fight off infection. 

Also, when we regularly consume more added sugar than our bodies need, it can contribute to blood sugar swings and, over time, make blood sugar regulation more challenging. 

That can lead to energy highs and lows, more cravings, and a tougher time managing weight.

And when we're already juggling extra commitments, getting less movement and spending less time outdoors, those ups and downs can leave us feeling even more drained.

What if we approached this season a little differently?

The goal isn't to fear sugar or swear off holiday treats.  I love the celebrations, the traditions, the special foods, and the memories that make this time of year so wonderful. 

I don't believe living a healthy life means putting everything you enjoy on hold. But I do think there's a difference between enjoying the holidays and putting our health on hold because it's the holidays.

Instead of trying to be perfect, be a little more intentional. 

Maybe taking care of ourselves could be part of the celebration, too?

We could head into the holidays with a plan that allowed us to enjoy the fun without feeling completely depleted by the time January rolls around.

It doesn't have to be complicated. In fact, some of the simplest habits can make the biggest difference.

Keep a few non-negotiables - Choose the habits that help you feel your best and protect them as much as you reasonably can.

Maybe it's two strength workouts a week, a morning walk, or a consistent bedtime. 

Fuel yourself before you get too busy - Don't spend the day running on coffee and holiday cookies, only to arrive at dinner utterly ravenous. Eat balanced meals, include protein and fiber, and drink plenty of water.

Build movement into the life you're already living - It doesn't have to be a formal workout to count towards your calories burned. Take a walk to look at holiday lights, get outside for a few minutes, or enjoy a little movement between activities. 

Be intentional about the treats you really want - You don't have to eat every treat simply because it's there or because it's that time of year.  Savor and enjoy the cookies, pie, or special holiday drink that you genuinely love. 

Give yourself permission to adjust, not abandon - Some weeks won't go as planned. That's okay! A flexible plan that you can maintain is far more useful than an all or nothing plan you can't follow.

And perhaps most importantly, pay attention to the stories you tell yourself.

Are they helping you move toward the way you want to feel? 

Or are they giving you permission to put something important to you on the back burner?

Neither question is meant to make you feel guilty. 

It's simply an opportunity to pause, get honest with yourself, and choose what you want this season to look like.

So, let me ask you something.

What are your health goals for the holidays?

Do they stay the same? Do you adjust them? Do they disappear until January?

Have you ever gone through a holiday season when you made your health a priority right alongside your celebrations? If so, what did you do differently? And how did you feel?

I'd love for you to think about those questions, because here's what I know: 

You don't have to choose between enjoying your life and taking care of your body. With a little intention and the right support, you can make room for both.

And if you're already thinking, “Kim, that sounds great, but I need a little help figuring out what that actually looks like for me.”  - That's exactly the kind of thing I help my clients work through.

Sometimes we need more than another list of healthy habits. We need a realistic plan that fits our lives, a little accountability, and someone who can help us navigate the obstacles that arise week by week when life gets busy.

If you'd like some help finding that balance this holiday season, I'd love to talk with you. We can look at where you are now, what's most important to you, and a few practical ways to keep moving toward your goals without missing out on the fun.

You don't have to wait until January to feel good again.

Here's to enjoying the treats, making the memories, and taking good care of the person who makes all of it possible: YOU!

Keep shining!

Kim 

P.S. If you want a little help making your health a priority this season, reach out and let's talk. Sometimes a small shift in your plan can make a big difference in how you feel.

The other day I had an Apple Cinnamon Peanut Butter GF Protein Pancake Tostada for an afternoon snack.

It was sooooo yummy! Like, REALLY yummy. And all fall and cinnamon-y flavored. 😋🍎

SO… I had to share!

And the best part? It wasn’t even that difficult to make.

I had leftover gluten-free protein pancakes from breakfast with the family this past weekend, some creamy peanut butter from Trader Joe’s, an apple, and cinnamon.

Heat up the pancake for a few seconds, add a little peanut butter spread over the top, thinly sliced apple layered on, a sprinkle of cinnamon… and voilà!

A delicious little afternoon treat that felt a bit like dessert but also gave my body some good fuel.

And as I was enjoying it, I started thinking about how many of us struggle with that afternoon snack thing.

You know what I mean...

It’s around 2:30 or 3:00. Lunch was hours ago. Your energy is starting to dip, your to-do list is still a mile long, and dinner feels like it’s a lifetime away.

But you have things to do! So you push through.

Or maybe you wander into the kitchen, grab whatever looks good, and find yourself eating something that doesn't really satisfy you. Or you reach for the office candy bowl, the vending machine, or a drive-through on your way home.

And sometimes you just don't eat anything because you think you shouldn't be hungry again yet.

Sound familiar?

Here's the thing about that afternoon slump…

There are a couple of reasons we tend to skip snacks.

1. Occasionally, we genuinely don't need one. If you've eaten a satisfying lunch, aren't hungry, and know that there's a plan in place for dinner before you will be hungry again, there's no rule that says you have to eat at a particular time.

2. But more often, we're either not recognizing what our bodies need or we're simply not prepared when hunger hits.

And that second one can get us into trouble!

When we go too long without eating and become overly hungry, it can be much harder to make thoughtful food choices. We might reach for whatever is quickest, eat past the point of comfortable fullness later, or find ourselves with very little energy left to get through the day.

And if you're a woman over 40 who's working on losing weight, maintaining muscle, or simply feeling better in your body, these little daily habits can add up.

It's not just about WHAT you eat. It's also about how you fuel your body throughout the day.

So what can a well-planned afternoon snack do for you?

⚡ Help maintain your energy.

Your body needs fuel to get through the day. A balanced snack can help bridge the gap between lunch and dinner, especially when your lunch was several hours ago.

🍎 Support steadier blood sugar.

Combining protein, fiber-rich carbohydrates, and healthy fats can help slow digestion and support a more gradual rise in blood sugar compared with eating a refined carbohydrate on its own.

💪 Help you get enough protein.

Protein isn't just for bodybuilders or people who live at the gym! It's important for maintaining muscle, supporting recovery, and helping us feel satisfied after eating. And as we get older, making protein a priority becomes even more important.

😊 Help you feel more in control around food.

When you aren't desperately hungry, you have a better opportunity to make choices that align with your goals instead of feeling like you're at the mercy of whatever food happens to be available.

And no, an afternoon snack isn't a magic weight-loss trick. 

But getting the right nutrition consistently throughout the day can make it so much easier to build habits that support your goals.

So how do you make this practical?

You don't need to spend your Sunday afternoon preparing 27 perfectly portioned containers of food. (Although if that's your thing, go right ahead

and you do you! 😂)

Sometimes, all it takes is having a few simple ingredients ready to go.

For my apple-cinnamon creation, that meant using what I already had at home.

On a day when I'm working from home, I might actually LOOK FORWARD to making this one again.

On a busier day? I'd spread the peanut butter and sprinkle the cinnamon on the pancake ahead of time, roll it up, and take the apple whole. Easy peasy!

That's the kind of planning I love: enough preparation to make the healthy choice easier, without turning healthy eating into another full-time job.

And that's a big part of what I teach my clients.

In my online program, the "Nourish and Energize" pillar is about learning how to fuel your body in a way that supports your energy, your health, and your goals. 

It's not about eating less and less, following another restrictive diet, or trying to be perfect.

It's about understanding what your body needs, making nutrition work in your real life, and finding a way to do it consistently.

Because sometimes, the missing piece isn't another workout or more willpower. It might be learning how to nourish your body differently.

And that can be a game changer!

Want a little help with your afternoon snack routine?

I've been putting together a guide with some of my favorite ideas for healthy, easy afternoon snacks, along with tips to help you put together combinations that are satisfying, practical, and supportive of your goals.

Just reply to this email with the word SNACKS, and I'll send it your way when it's ready!

In the meantime, I'd love to know…

Are you 

1. Someone who plans ahead for afternoon hunger?

2. Or do you tend to find yourself staring into the pantry at 3:00, hoping something magically appears? 😂

Hit reply and tell me. I promise you're not alone!

Here's to nourishing your body, enjoying your food, and finding simple ways to make healthy living a little easier.

Keep Shining!

💛 Kim 

                                                                               

There are some things we don’t talk about very much.

Especially as women.

And especially here in America, where we tend to keep certain parts of our lives… well, private.

But today,

It's time to talk about intimacy.

Now, as far as telling you a story this week, mine is going to be pretty short. This is personal, after all, and I’m not quite ready to put “all” of my business on the internet. 😂

But I was inspired to write this by a little creativity of my own, along with stories I’ve heard from girlfriends, clients, and plenty of other women over the years.

Because intimacy matters.

And as we get older, our bodies change.

Not just in shape and size, but in how we move. How much stability and strength we have. How well we support our joints. How our pelvic floor and other tissues respond to changes like childbirth and menopause. And sometimes, activities that once felt completely effortless require a little more thought and intention.

Think about crawling under a table to retrieve something when you were 12. 

You probably didn't give it a second thought.

Now?

You might still crawl under that table, but once you are there… you’re probably thinking - How exactly am I getting back out of here? 😂

Our bodies aren't broken. They're just different.

And intimacy can be the same way.

We can absolutely continue to enjoy intimacy with our partners as we age. But sometimes we have to change our approach. We may need to be a little more deliberate with our movements, use more support, adjust positions, or simply listen more carefully to what our bodies are telling us.

And that's okay.

Because intimacy isn't just about the physical act.

It's about vulnerability.

Connection.

Feeling safe and comfortable in your own skin.

And staying connected to the person you love.

Sometimes the biggest obstacle isn't your body. It's how you feel about your body.

This is where I think fitness can have a much bigger impact than we often realize.

I've had plenty of conversations with women who don't feel comfortable being intimate because they don't feel comfortable “in their own bodies."

Maybe their weight has changed.

Maybe they don't recognize the body looking back at them in the mirror.

Maybe they're worried about how their partner sees them.

Or maybe they've simply spent so many years criticizing their bodies that it's hard to let go and actually be present.

And this is one of the reasons I believe movement can be so powerful.

It's not just about reaching your "ideal" weight.

When you regularly move your body, get stronger, improve your mobility, and take action to care for yourself, something else starts to happen.

You become more confident in what your body can do.

You become more aware of your body.

You learn what feels good, what doesn't, where you need support, and where you need to slow down.

You become more willing to take action on behalf of yourself.

And that kind of confidence can spill into every part of your life - including your intimate life.

In fact, one of my favorite goals that I've ever heard from a client was:

“I want to be comfortable having sex with the lights on.”

That was her three-month goal.

And honestly? I loved it.

Not because of the sex.

Because of what was underneath the goal.

She wanted to feel comfortable in her own skin.

She wanted confidence.

She wanted to stop hiding.

She was willing to use her health and fitness journey as a way to get there.

And that specific goal was a incredibly powerful motivator!

And then there's the structural concerns of intimacy - which we REALLY don't talk about enough.

Our pelvic floor is part of the foundation that supports our bodies and our organs, and it plays an important role in movement, stability, bladder and bowel function, and sexual health.

Pregnancy and childbirth can change those tissues.

Menopause brings additional changes.

And simply getting older can change how those tissues function.

Which means it's worth paying attention to how you're exercising - not just whether you're exercising.

More exercise isn't automatically better.

More intensity isn't automatically better.

And if you're doing exercises that create pressure, heaviness, leaking, pain, or other pelvic-floor symptoms, that's information worth listening to.

The goal is to build strength and stability in a way that supports your entire body.

If you're not sure whether you're exercising in a way that supports your pelvic floor, working with a knowledgeable fitness professional can help you learn how to - so that the exercise you are doing is helping to prevent future issues, rather than causing them!

And if you suspect there is a deeper issue, please don't just push through it. A pelvic floor physical therapist or other qualified pelvic-health specialist can evaluate what's actually going on and help you address it. 

Your health goals don't have to be about a number on the scale.

Maybe you want to lose 15 pounds.

Maybe you want to have enough energy to get through your day without feeling completely wiped out.

Maybe you want to be able to get down on the floor and back up again.

Maybe you want to feel strong enough to travel, hike, play with your grandchildren, or keep doing the things you love.

Or maybe...

You want to feel confident enough to turn the lights on.

There is no wrong reason to want to take better care of yourself.

And sometimes the goal that feels a little too personal to say out loud is actually the goal that gives you the motivation to make lasting changes.

That's one of the things I love about behavior-change coaching.

We don't start with what you thinkyou're supposed to want.

We start with what actually does matter to you.

Then we build the strength, movement, nutrition, habits, and support you need to get there.

Because taking care of your body isn't just about living longer.

It's about being able to fully participate in the life you're living right now.

And yes...

That includes the parts we don't always talk about.

If there's an area of your health or fitness you've been avoiding because you're not sure where to start, I'd love to help you figure it out.

Start with a complimentary 15 minute Wellness Snapshot.

We'll take a look at where you are now, what's getting in your way, and what your next best step might be.

Your goals don't have to be traditional to be worth pursuing.

They just have to matter to you.

Keep Shining,

Kim

Labor Day is tomorrow.   And it has always struck me as a little bit funny.

Not the idea that we should honor those who labor and work. We absolutely should! Many of us couldn’t feed, clothe or shelter ourselves without working, and our society certainly wouldn’t function without a workforce.

But the timing?

That part makes me smile.

Labor Day marks the end of summer - a season when instead of “laboring” many of us have taken time off of work, done a bit of extra celebrating, traveled, stayed up later, relaxed, and generally stepped outside our normal routines.  

And now? We head into fall.

Back to school. 

Back to work. 

Back to schedules. 

Back to routines.

Back to the grind, so to speak.

But maybe there’s actually something pretty wise about this seasonal rhythm - because there are distinct seasons for momentum and seasons for maintenance.

Spring and fall tend to be natural times for establishing routines, building momentum and creating a strong baseline.

Summer and winter often pull us in a different direction. They give us opportunities for celebration, adventure, travel, rest and connection.

And this applies to so much more than our calendars.

It applies to our work.

Our homes.

Our relationships.

Our health and fitness.

Even our personal care rituals.

We tend to think that if we get “off track,” we’ve failed somehow.

We were doing so well...

And then vacation happened.

Or school let out for summer.

Or work got crazy.

Or the holidays came.

Or life simply… happened.

So we start over.

Again.

And again.

And again.

But what if instead of thinking of this as constantly getting on and off the wagon, we thought of it as an "ebb and flow"? A pendulum swinging one direction, and then inevitably back the other.

Athletes understand this - They don't train at maximum intensity every day, forever. They have training cycles. 

They push. 

They build. 

They recover. 

They maintain. 

And then they build again.

Farmers understand this too - They rotate crops and allow fields to rest and regenerate so the soil can continue producing year after year.

Even performers and musicians understand there is rhythm - There are seasons of intense practice and preparation, followed by seasons of performing, seasons of recovery, and then back into seasons of steady skill maintenance.

The goal isn't to be at maximum effort all the time.

The goal is to create a pattern - one that can continue.

And I think this is an important concept when it comes to our health.

Because the amount of effort it takes to create a change isn't necessarily the same amount of effort it takes to maintain that change.

Think about weight loss.

Building muscle.

Improving your strength.

Improving your cardiovascular fitness.

Improving your bloodwork.

Creating better sleep habits.

Building a healthier relationship with food.

Those things usually require some intentionality and consistency.

And to achieve that, you need a season where you are more focused.

You prioritize your workouts.

You plan your meals.

You get serious about your sleep.

You make some changes that may require a little more effort than you're accustomed to giving.

And honestly?

For me, knowing that incredibly focused season has an end makes it so much easier to hit it hard.  I certainly don't want to live at 100% effort, 100% of the time, forever and ever until the end.

That's a pretty scary commitment.

But give me a season?

I can do a season.

And then comes maintenance.

The work doesn't disappear, but the intensity can change.  You don't necessarily need to keep pushing harder and harder to hold onto what you've built.

You need to keep showing up.

You need a baseline.

You need habits that support the gains you've made.

And when you're ready for another season of growth?

You build again.

That, to me, is a much more sustainable way to approach health.

Not perfection.

Not constant intensity.

Not starting over every time life disrupts your routine.

A rhythm.

A season of pushing forward.

A season of maintaining.

A season of rest.

And then another opportunity to grow.

So as Labor Day weekend comes to a close and we head into fall...

Maybe instead of asking yourself:

How do I get back on track?

Ask yourself:

What season am I entering?

Maybe this is your season to build strength.

Maybe it's time to focus on nutrition and create some momentum with your weight.

Maybe you've already made some wonderful changes and your job right now is simply to maintain them.

Maybe you need a season of rebuilding your energy and taking better care of yourself.

There isn't one right answer.

And your season doesn't need to look like anyone else's.

The Revitalize Method is built around this same idea: looking at the whole picture - movement, nutrition, mindset and lifestyle - and creating the right balance of effort and support for where you are now.

Because your health isn't a 12-week project.

It's something you get to build, maintain, adjust and grow into through all the different seasons of your life.

So as we head into fall, don't worry about doing everything.

Choose what matters most - for this season.

And if you're not sure what that should look like, or how much commitment is actually right for you right now - reach out. I'd be happy to help you design a season of commitment that moves you forward - without requiring you to live at 100% forever.

Because sustainable doesn't mean you never push.

It means you know when to push, when to maintain, and when to let yourself breathe.

Happy Labor Day and here's to your next season!

xoxo, 

Kim

Have you ever heard that “when things are toughest, your goal is just around the corner?”

Imagine the last 100 yards of a marathon.

You've trained for months.

You've gotten up early, put in the miles, pushed through the days when you didn't feel like running - the sore muscles, the bad weather, the busy schedule.

And now you're exhausted.

Your body is telling you to stop.

You want to stop.

You can see the finish line, but that last 100 yards feels like it might be the longest stretch of the entire race.

And then something happens.

You realize how far you've already come.

You realize the end is in sight.

So you keep going - one foot in front of the other.

Because if you stop now, after everything you've put into getting here - What was it all for?

That's strength.

Not just physical strength.

Mental strength.

Determination.

Resilience.

The ability to keep moving forward when you're tired, frustrated, discouraged or tempted to give up.

And sometimes life feels exactly like that marathon, except there isn't a finish line.

There is always another email.

Another appointment.

Another responsibility.

Another person who needs something from you.

Another item added to the never-ending to-do list.

You keep running and running, but there is no end in sight.

And that's exhausting.

Maybe we need more mile markers?

One of the reasons I love the idea of mile markers is that they give us a way to recognize progress before we reach the ultimate destination.

Because if you're only measuring success by whether you've reached the big goal, you can spend a lot of time feeling like you're failing.

Instead, look for the markers along the way.

Four weeks of consistency.

Lifting a heavier weight.

Walking farther.

Having more energy.

Feeling stronger getting up from the floor.

Holding a boundary.

Saying no.

Getting back up after a setback.

Making a choice that supports your goals when the easier choice would have been to quit.

Those are mile markers, and they matter.

Because every time you push through something difficult, you are building capacity for the next challenge.

That's true mentally.

And it's true physically.

Your body needs strength, too.

We often think about strength in terms of how much weight we can lift. But physical strength is about so much more than that.

It's about having the capacity to live your life, independently and continue doing the things that bring you joy as you get older.

Carrying your groceries.

Getting up and down from the floor.

Climbing stairs.

Gardening.

Traveling. 

Lifting and playing with grandkids.

They all take strength.

Strength is one of the greatest investments you can make in your future self.

And this is the reason one of the three key pillars of The Revitalize Method™, my online program for women who want to create sustainable changes in their health is the “Strength & Exercise System”.

Because I don't believe fitness is only about burning calories, losing weight or making your waistline smaller.

It's about creating a body that is strong, capable, coordinated and resilient now and for years to come.

And that means developing strength throughout your entire body - your cardiovascular system, your core, pelvic floor, and all of your muscles - the heavy lifting ones and the stabilizers that help you move with confidence.

But there's another benefit you get from strength training as well.

Yes, your body becomes stronger through progressive challenge.

But… your mind becomes stronger through that progressive challenge, too.

Think about that last difficult rep in a strength workout.

Your muscles are tired.

You don't think you can do another one.

But you find the capacity to finish.

That challenge tells your body, “We need to be able to do this.”

And over time, your adapt.

You become stronger - both mind and body.

Which is important because life works in much the same way.

Every time you face something difficult and then discover you can keep going, you build a little more resilience.

A little more confidence.

A little more capacity.

Every once in a while, my husband and my sons horse around and wrestle.  Boys will be boys right?

My sons are now taller than my husband and also have a pretty significant advantage when it comes to youthful energy.

But if they don't “win” in the first 30 seconds… they're probably not going to.

Because my husband's strength isn't just about muscle.

It's years of repetition.

Years of physical work.

Experience.

Knowledge.

And sheer resilience.

Eventually, youthful energy runs out.

But strength with staying power keeps going.

That's what my husband calls “Old Man Strength”

And though it needs a more flattering name, that’s the kind of strength I want for all of us.

Not just the strength to finish today's workout.

Not just the strength to reach today's goal.

But the strength to keep living, moving, adapting and enjoying life for decades to come.

So this week, I want you to think about your own mile markers.

Where are you stronger than you were a year ago?

What can you do today that used to be difficult?

What have you continued doing even when you wanted to quit?

And where are you still building strength?

Don't overlook the small victories.

Don't dismiss the hard-earned progress.

And don't assume that because something is difficult, you're failing.

Sometimes difficulty is simply the place where strength is being built.

Keep going - Your next mile marker may be closer than you think.

What actually separates good results from exceptional ones?

Let me explain this with a story.

My husband had the privilege of being part of the filming of the two most recent Avatar movies. If you’re familiar with the director and producer, you know they don’t just make “good” films—they’re exceptional.

During filming, what stood out to me wasn’t just the scale or the technology. It was the standard.

There was a deep, unwavering commitment to excellence.

Not just in the big, obvious ways—but in every detail.

Every scene, every movement, every interaction was intentional. Nothing was rushed. Nothing was “good enough.” It was thoughtful, precise, and deliberate.

And that level of excellence didn’t just come from effort—it came from education.

From knowing what the ideal looks like.

From understanding how to get there.

From caring enough to do it right.

And here’s what’s interesting…

That standard didn’t stay at the top. It filtered down into everyone involved.

When you’re surrounded by people who are committed, educated, and intentional—you rise to meet that level.

How does this shows up in our own lives?

Because the truth is, most of the time we’re not falling short because we can’t do better.

We fall short because we don’t fully commit.

We skim instead of read.

We rush instead of refine.

We give partial attention, partial effort, partial time…

And then wonder why the result feels… average.

But when you decide to show up differently - when you choose excellence, even when no one is watching - everything changes.

When you:

Learn the details instead of just the basics

Stay consistent instead of cutting corners

Put full effort into what you’re doing

Your outcomes don’t just improve - they multiply.

Your results start to reflect the level of intention behind them.

This applies to everything:

Your workouts

Your nutrition

Your habits

Your mindset

Your business

Your relationships

Excellence isn’t about perfection.

It’s about intention.

It’s about asking yourself:

“What would this look like if I gave it my best?”

And then actually following through.

Because the gap between where you are and where you want to be is often not talent…

It’s attention.

It’s effort.

It’s education.

It’s consistency.

And the best part?

Those are all things you can control.

So this week, I want you to pick one area.

Just one.

And instead of doing it the way you normally would—do it with excellence.

Slow down.

Pay attention.

Learn something new about it.

Then execute it fully.

Then watch what happens.

Xoxo,

Kim