The K Factor Fitness and Health for LIFE

02/11/2026

Blog #248
My latest blog is up... click on the link below to read about the most powerful way to build a sustainable, healthy lifestyle after 50!

Highlights the mindset shift (celebration vs. punishment).

02/10/2026

These Habits look Boring. But They’re Why I’m Strong At 67

02/10/2026

02/07/2026

Rise Above the Noise. Stay True to Who You Are.

Not every voice deserves your attention.
Not every opinion deserves space in your head.

Often, negativity says more about the other person’s fears and insecurities than it does about your potential.

This is why mindset matters.

Tell yourself who you are.
Believe it.
Act in alignment with it.

When you stop letting outside noise define you, everything changes.

“You are capable of incredible things.”
And the only voice that truly needs to be loud in your life is your own.

As Christian D. Larson said:
“Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle.”

Who you surround yourself with matters, too.
Choose people who:
• encourage growth
• support your goals
• speak life into your journey
• hold you accountable without tearing you down

In the right environment, you don’t just get by.
You grow.
You strengthen.
You thrive.

Focus on positive self-talk.
Protect your energy.
Build a circle that helps you rise.

♥️ Coach Kim

02/04/2026

Blog #247

Women over 50: this is the most important fitness conversation you can have.

Muscle is not just about how you look, it’s about how you age.
It affects your metabolism, your bone strength, your posture, your energy, and your independence.

And here’s the truth most women are never told:
after age 30, we naturally lose muscle every decade, unless we do something about it.

In my latest blog, I break down five critical facts every woman over 50 needs to know about strength training, why it matters, what actually works, and how you can build lean, functional muscle without bulking up or living in the gym.

If staying strong, confident, and independent for life matters to you, this is a must-read.

👉 Click the link to read the full article and learn how strength training can change how you feel, move, and age.

Discover why strength training is essential for women over 50. Learn how building muscle supports metabolism, bone health, and independence with 30-minute home workouts.

01/31/2026

Commitment Shows Up Before Results Ever Do

Commitment is visible long before the scale changes.

Long before strength improves.

Long before results are obvious.

When something truly matters, you stop negotiating with yourself.

You don’t wait for the perfect mood.

You don’t wait for better timing.

You adjust. You protect time. You follow through.
When it doesn’t matter, something else happens.
You get very good at explaining why it couldn’t happen.
Excuses can sound reasonable.
But they don’t move anything forward.
Action does.

Science backs this up.
Research on self-regulation and goal achievement (including work by psychologist Peter Gollwitzer) shows that people who commit to clear actions and set boundaries around their behavior are far more likely to follow through, regardless of motivation or circumstances.

Results come from ex*****on, not intention.

Everyone has the same 24 hours.
The difference isn’t time.
It’s boundaries.
What you protect.
What you prioritize.
What you postpone.

If your health and wellness aren’t changing, don’t immediately blame your schedule, your age, or your circumstances.
Instead, look at this honestly:

What are you explaining… instead of taking action on?
Progress begins when commitment stops being a feeling and starts being a decision.

Keep showing up.
Keep choosing action.
Results will follow.

♥️ Coach Kim

01/28/2026

Blog #246

Click on the link below to read my most recent blog which includes the surprising statistics .... do you know how much Americans invest in their pets?

Your dog thrives because you prioritize their needs. You can thrive when you prioritize your own needs. You do not have to figure out how to build healthier habits on your own.

01/21/2026

Strength for Life: It’s More Than Building Muscle

Life doesn’t slow down or get easier.
Stress happens.
Challenges show up.
Curveballs are part of the deal.

But here’s something many people overlook:
your workouts are training you for life, not just the gym.

Strength training does more than build muscle.
It builds resilience.

Research published in JAMA Psychiatry shows that resistance training can significantly reduce symptoms of anxiety and depression. In other words, lifting weights strengthens your mind just as much as your body.

Every time you:
• push through one more rep
• show up when motivation is low
• stick to your plan during a stressful week
• choose movement instead of avoidance

you’re training yourself to handle life with more confidence and control.

💥 Your problems may not disappear, but your capacity to face them grows.
💥 Your stress may still exist, but you meet it with steadier footing.
💥 Your workouts aren’t just about fitness, they’re about becoming stronger in every way.

When life feels heavy, don’t pull back from your workouts.
Lean into them.

That’s where strength is built, for your body, your mind, and your life.

KFactorCoaching

01/21/2026

Blog #245

FOMO is real, affecting many women pursuing healthier lives.
Click on the link below to read how to turn this fear into a tool to strengthen your commitment.

Instead of fearing you’ll miss out on something enjoyable in the moment, you begin fearing that one small slip may lead you back into old habits.

01/15/2026

Blog #244

Some things never change!
Click on the link below to read my latest blog about aging strong! 👇

We honor fitness pioneers by living their advice today. Every rep, clean meal, journal entry, and early bedtime builds the foundation for your long, vibrant, healthy future.

01/11/2026

Blog #243
In my latest blog post I share my experience and give you a detailed, step by step guide for healthy aging. “How I’ve Stayed Strong, Fit, and Active for 15 Years: The Daily Habits That Support Healthy Aging”.

If you want to feel stronger, more energized, and more confident in your body, you do not have to do it alone. You can join me daily for LIVE workouts, coaching, guidance, and support inside our K Factor community.

01/07/2026

Blog #242
Is starting a fitness routine causing you anxiety? Our latest blog post “How to Start Your Wellness Journey: Simple Steps That Help You Begin Strong and Stay Strong” can guide you through the process.

If you want support, structure, accountability, and daily encouragement, you can join me inside The K Factor community. I show up every day to help you build habits that last.