A) Doing it completely on your own
                                             B) Following online programs but not interacting
                               C) Occasionally working out with a friend
                                                             D) Part of a consistent community or accountability group
E) Working with a coach
                                          F) Wanting support but not sure where to find it

Comment below and tell me your answer. 

Because awareness is step one.

And connection might be the missing piece.

You don’t need more willpower.

You might just need more people.

xoxo,

Kim

Not as many of us commute as we did pre-COVID, but plenty of people still spend part of their day in the car getting to and from work. Unfortunately, sitting in a car for extended periods isn’t doing your body any favors.

For starters, driving keeps you in a cramped, repetitive position that can lead to muscle imbalances, tightness, and even pain. With one foot constantly working the gas and brake while the other remains inactive, you can develop a hip imbalance that needs to be counteracted. And if you spend most of your workday sitting as well, that’s even more time reinforcing poor posture and movement patterns.

On top of that, commuting can be exhausting—both mentally and physically. After a long day, the thought of spending even more time in the car to get to the gym (or summoning the energy to work out once you’re home) can feel like too much. But instead of letting your commute take away from your fitness, you can use it to your advantage.

Move While You Drive

Even while seated, you can engage different muscle groups with simple isometric exercises:

• Core activation: Tighten your abs and draw your belly button toward your spine for 30 seconds. Release slightly for two seconds, then engage fully again for a set of 15.

• Pelvic floor engagement: Contract and relax your pelvic floor muscles in a similar pattern.

• Upper body work: Use your steering wheel as resistance—pull against it at different hand positions to engage your upper back, or press inward to activate your chest, arms, and core.

• Lower body balance: Keep your hips even and focus on activating your left leg so it works as much as your right (without compromising safety, of course!).

These small movements can help counteract some of the negative effects of prolonged sitting without distracting you from the road.

Maximize Your Time

Your commute is also a great opportunity to check things off your to-do list, such as:

• Listening to audiobooks, podcasts, or work-related training.

• Catching up with friends and family hands-free.

• Taking care of calls, with a note to have the other party follow up via text or email so you can handle scheduling later.

Plan for Breaks and Better Choices

If your commute is longer than an hour, plan to stop and move when possible. Even a short walk or a few squats during a gas stop can prevent stiffness and discomfort.

And don’t forget about nutrition—pack healthy, easy-to-eat snacks so you’re not tempted by fast food. Apples, nuts, and dried fruit travel well and keep you fueled without the crash.

Stay Hydrated

Car ventilation systems can be dehydrating, and drinking enough water ensures you’ll need to stop for restroom breaks—giving you another reason to get out and stretch your legs.

Make Your Commute Work for You

Instead of letting time in the car drain you, use it strategically. With a little intention, you can turn your commute into an opportunity to support your health, improve your energy, and arrive at your destination feeling better, not worse.

Tried overnight oats yet?  How does a protein packed, high fiber, 5 minute prep breakfast that you make the night before and tastes like carrot cake sound? Thank me later!

Ingredients for 1 serving:

2 scoops Vanilla protein powder (here’s my fav! Performance Protein)

1/2 cup, grated Carrots raw

3 tablespoons chopped raw Walnuts

1 tsp ground Cinnamon

1 cup Almond, coconut or oat milk (or 2/3 cup your favorite milk, 1/3 cup greek yogurt for an extra protein boost)

1/2 cup Oatmeal or rolled oats regular or quick dry uncooked

Directions

1. Use your favorite plant-based milk and blend it with the protein powder and cinnamon.

2. Stir in and add yogurt if you are using it to boost protein.

3. In a glass or container, add the oats, grated carrot, walnuts and combine. Next, add the protein shake and mix.

4. Place the lid and close. Let it chill in the fridge overnight for a thicker consistency, or enjoy it immediately.

Every year so many of us look forward to the holidays but at the same time have a underlying sense of dread, knowing how difficult it can be to stay on track with our fitness and nutrition goals amid the all the hustle, bustle and celebrations.  I used to be one of those people, but over the last several years that has changed.  Why?  Not only have I used many of the healthy holiday hacks that I am about to share with you, but the biggest difference has come from the fact that before the holiday season arrives, I’ve gone into it with a realistic plan.

A plan is essential to success because it gives you a roadmap of what to do, not only on a daily basis, but also when the unexpected happens!  My plan this year includes; maintaining my weight and body composition by checking the scale each morning and having an upper limit, if I hit that limit adjusting my behavior accordingly, keeping 1 hr workouts in my routine a minimum of 3 x a week (M,T,Th are my goal days) and a total of at least 30 minutes of activity on 3 other days, keeping my diet clean at home with the exception of actual holiday days where I’ll allow myself to freely indulge, and choosing a maximum of 2 celebratory events a week to attend where I’ll use the tips below!  I encourage you to make your own plan as well!

Hacks to make this year’s holiday season healthy!

1. Going to a family gathering? Offer to bring a side - a healthy one like a green salad, so you know there will be at least something you can fill your plate with that will be good for your body as well as your taste buds!

2. Whether it’s a family gathering, a work party, or whatever the celebration, have a small protein and fiber rich snack prior to leaving for the event. A couple hard boiled eggs, cucumbers and whole grain crackers, low fat cottage cheese or nuts paired with fruit, or even a protein shake will do the trick. This will help to keep you from overindulging at the event.

3. Allow yourself to try some of the sweet and rich choices at the event so you don’t feel like you are missing out, but keep it to a taste. Take a smaller plate and just a few bites of your favorite holiday treats.

4. Alcohol is one of the biggest reasons for both weight gain and energy drain over the holidays, but it is also a part of many social occassions. Drink a glass of water before and between any alcoholic drink and consider alternating days - for every day you go out and indulge, plan and stick to a day where you don’t immediately after.

5. Keep your home stocked with easy to grab, helahy options. The holidays can be a busy time so convenience is a huge factor in our food choices. This may be the time of year to buy the pre-cut veggies so you don’t have the extra prep work to do and can stick to healthy snacking. Buy a rotisserie chicken with each weeks shopping trip so you have easy access to clean protein to top a salad with or a quick oven reheat dinner in a pinch.

6. Try healthy substitutions in your holiday recipes. Add applesauce to sweet potatoes instead of sugar. Add some cauliflower to your potato mash. Need a healthy cookie recipe? Try the one in my last blog post!

7. When meeting friends or family, choose to do it in an active way. Stroll the mall together rather than sitting and having coffee. Bundle up and go on a winter hike. The woods are gorgeous after a fresh snowfall - just make sure that you have proper grippy footwear if you are in that climate. Test your balance and core at an ice skating rink!

8. Traveling? Bring resistance bands with you. They are small and easy to pack and guarantee you can get a workout in whatever the space.

9. Keep stress and tension at bay by prioritizing types of exercise that release tension and help you unwind while at the same time engaging your core. Start each day with just 10 minutes of pilates or yoga and end it with 5 - 10 minutes of foam rolling. It will do wonders for your stress level and get you a guaranteed 15 - 20 minutes of fitness in!

I hoe you can put all these hacks to good use and have a happy, healthy holiday season! If you’re looking for more tips, please reach out to schedule a consult or join my mailing list!

A beautifully delicious high protein "treat" for when you need to grab and go or just feel that need to indulge.

Ingredients:

2 Cups mashed ripe bananas

4 Cups oatmeal

1/2 teaspoon vanilla

1/2 cup applesauce

2 scoops vanilla protein powder (I like Tri-Release by Isagenix link here)

2/3 cup chopped walnuts

1/2 cup dried cherries or raisins (optional)

2 tsp cinnamon

Directions:

Preheat oven to 350.

Mix all ingredients together in a bowl until everything is uniformly moist.

Drop dough by tablespoonful on uncreased cookie sheet

Flatten to desired thickness (dough will not spread during cooking)

Bake 15 minutes

Cool and store in an airtight container.

Freeze what won’t be used in the next 3 days.

#Cookies #Protein #HealthyBreakfast #HealthyHoliday

We all know that we should eat less meat, but sometimes struggle to find vegan recipes that are satisfying, not overly starchy and meet our protein requirements. Here’s a wonderful protein packed, vegan recipe that is perfect for fall. It’s hearty and filling yet light all at the same time. Enjoy!

Ingredients:

2 Large Sweet Potatoes

1 Block Extra Firm Tofu

1 Red Bell Pepper

1/2 cup Grape tomates halved

2 Cups Kale - ribbed and ripped into bite size pieces

2 Tbsp total Coconut Aminos or Soy Sauce

2 Tbsp Natural Peanut Butter

2 Tsp Rice Vinegar

4 Cloves minced or 1 Tsp Powdered Garlic

1/2 Tbsp Fresh or 1/2 Tsp Powdered Ginger

1 1/2 Tbsp total Olive or Avocado Oil

Dash Sall & Peppers

Directions:

1. Preheat oven to 425 and peel sweet potatoes and chop into large bite size chunks.  Toss in olive oil salt and pepper and spread on a baking sheet. Bake for 25 - 30 minutes at 425.

2. While sweet potatoes are cooking, cut tofu into bite size chunks and toss in a light coating of 1 Tbsp soy sauce, 2 cloves garlic and olive oil.  Spread on a baking sheet lined with parchment. Bake for 15 - 20 minutes at 425, until edges are slightly golden.

3. Wash and pull leaves of the ribbing of Kale and discard the ribbing.  Tear kale into smaller pieces and massage lightly to soften then dry in a salad spinner or with paper towels. 

4. Cut a red bell pepper into thin slices and then cut slices in half.  Cut grape tomatoes in half

5. Toss peppers, tomateos and kale in a small amount of olive oil.  Spread on lined baking sheet and roast 5 - 10 minutes at 425 until edges are lightly roasted.

6. While last of the vegetables are cooking, make peanut sauce by mixing 2 tbsp peanut butter, 2 tsp rice vinegar, remaining garlic and ginger and soy sauce..  Stir well to combine and loosen peanut butter with water if needed until it reaches a slightly drizzly texture.

7. Combine all ingredients in dinner bowls and serve with a drizzle of peanut sauce.

How? Here are some ideas to reduce soreness, give you a boost of energy and alleviate tired feet….

1. Start your day with exercise. Even if you don’t have time for a full workout in the am, getting a few minutes of movement in first thing the morning, whether it is stretching, yoga or even a few minutes of core work will get your blood flowing, mind awake and help reduce stiffness as you start your day.

2. Speaking of movement, when you have an afternoon slump around 3 pm, a quick burst of movement, even 5 to 10 minutes can give you the energy you need to power through the end of the workday and into the evening. And, since the days are longer and sunnier now, if you can, combine that movement with some vitamin D and fresh air in the outdoors to boost your serotonin even more! Pop out of the office and take a quick walk around the outside of the building, and take the stairs on the way back up!

3. Remember to hydrate - after that afternoon burst of exercise, and all day long. Dehydration can be a huge contributing factor to fatigue, foggy thinking, sluggish digestion and so much more. So drink up, and remember hydration also means keeping your electrolytes balanced too!

4. One of the easiest ways to add some spring back into your step is to make sure you have good supportive shoes! Did you know that for those who do cardio regularly (at least 2 - 3 times a week) you should be replacing your running/walking shoes at least every 6 months? All those hours on your feet compress the bottoms of your shoes and eventually there’s not much cushion between you and the ground below. A new pair of shoes that fit well, support your arches, and any pronation or supination tendencies you have, can make it feel like you are walking on clouds instead of grinding your joints! Personally, my favorite brand is Brooks, but everyone’s feet are different. Pop into a running store and get fit by a professional for a brand that works for your feet - it's definitely worth it!

Cleansing has been an area of debate for a while in the health industry, but what does cleansing really mean? Is it healthy? And, what are the results you get?

Cleansing can mean a lot of different things: a digestive system cleanse, a detoxing cellular cleanse, a juice cleanse, whole food diet, or in some instances the new hot topic that’s actually been around a long long while - intermittent fasting. In every case though, the idea is you give your body a chance to rest, get rid of what’s been hanging around too long, and reset. It can give you more energy, reduce cravings and in some instances even help get a jump start on weight loss, but not in the way you might think..

Many cleanses involve a high volume of liquids, which help “flush” your system, of extra solids digressively, toxins in the liver, kidneys and fat cells, and additionally cause some temporary water weight loss. Though those water weight loss effects may be temporary, the reset it gives your system can be hugely beneficial! After a cleanse, many people find themselves more clear headed, are more aware of the effects certain foods have on their system and find it easier to make good dietary choices moving forward - helping to keep the pounds off moving forward. Additionally, when toxins are present, our bodies have one more reason to hold on to fat cells; to trap the toxins and keep them from doing harm to our internal systems. So, the removal of toxins can help the body be more prone to release fat easier when we have the right combo of diet and exercise.

If you are a newbie to the cleansing world, start gently. Maybe try a 7 pm to 7 am intermittent fast for a few days with fresh celery juice to start each day a half hour or so before consuming anything else. Celery juice is a wonderful and very gentle detox and is also great at reducing inflammation. You can make your own with a juicer or good blender. If you have a blender, just cover a few stalks of chopped celery with clean water, add a squeeze of lime and after it is fully blended, strain it with a cheese cloth. Remember to hydrate with plenty more water throughout the day (I always recommend at least 80 - 100 oz to help keep hydrated and also get the “flushing benefits.)

Aloe Vera and other juices are also great aids to cleansing, and have the added benefit of supplying you lots of healhty vitamins to boost your energy at the same time. Cold pressed juices are best, but be aware of the amount of sugar in juice. For diabetics and those with digestive issues or trying to curb sugar cravings, a juice cleanse may not be the best option. You can get pre-packaged cleansing systems that are loaded with vitamins and minerals without the sugar content. There are tea cleansing systems on the market as well. My advice is to do your research and find out ALL the potential benefits and drawbacks of a particular system before choosing, and if you have special medical dietary restrictions, always consult with your doctor before starting one.

If you are ready to dive a bit deeper into the cleansing world and want to learn more, please reach out!

A few years ago my dear friend Beth shared this Keto Chili recipe with me and it has been a favorite meal for all of my family ever since. It is packed with nutrients, fiber, protein and most importantly flavor! It is a perfect meal for helping stick to your fitness goals and at the same time feeling full and warm on cold winter days. I highly recommend making a double or even triple batch and portioning out and freezing any leftovers. (For reference, my family of 4 with 2 teenage boys I make a triple batch. We eat that night, have one meal of leftovers for lunch or dinner the next day, and freeze 4 portions for thawing and reheating for lunches down the road.).

Ingredients (for a single batch):

1 lb Lean Ground Turkey

1 bunch of Rainbow Chard (chop stalks and then tear and separate leaves into a separate bowl.)

1 bunch of Celery

1 Large White/Yellow Onion

2-3 Bulbs of Garlic

2  Bell Peppers (red/yellow/orange)

1 package of Sliced White or Crimini Mushrooms

1 large Can of Diced Tomatoes (no salt added)

1 can of Tomato Paste (no salt added)

Salt & Pepper

Garlic Powder

Onion Powder

Cumin

Chili Powder

Cayenne Pepper

Red Pepper Flakes

* all spice amounts to taste and your spice level. I usually add a good helping of all at each step of the cooking process and then any extra needed once all ingredients have simmered together for about 30 minutes.

Directions:

1. Chop all ingredients

2. Heat a large 5 qt for 1 recipe or stockpot for a double or triple batch and add a tablespoon of olive oil.

3. Add the onions.

4. Once they start to become translucent add the turkey, some of all the spices and cook until browned.

5. Add the celery, the chopped stalk of the chard, garlic and another dose of spices. Cook 5 minutes or until the celery and chard soften slightly.

6. Add the peppers and cook another 3 - 5 minutes.

7. Add the mushrooms and another dose of spices. Cook until mushrooms are cooked.

8. Add the tomatoes, tomato paste and one can of warm water from the tomato paste can, helping to get all tomato paste into the chili!

9. After it has reduced slightly add the torn chard leaves, cover until wilted and then stir them into the chili.

10. Cover again and let simmer 30 minutes.

11. Taste and add more spices as needed. (I usually go heavy on the cumin, chili powder, a little lighter on onion and garlic, and only a dash of cayenne and red pepper are needed for my family at this point.)

12. Simmer until reduced to preferred consistency.

13. Spoon into serving bowels and top with your choice of Cheddar Cheese, Sour Cream, Green Onions etc.

Enjoy!!!!!!