Get Fit With Kim

03/01/2022

For those who are struggling to execute those resolutions this month. It might be helpful to consider speaking to someone who can help motivate, plan, and hold you accountable in order to successfully achieve those goals!

14/12/2021

Merry Christmas avo-friends! 🎄🥑

Worried that running to the stores will be your only plan to stay fit during the holidays? 😯
You're not the only one!
👉🏼👉🏼There are plenty of simple things you can do to start the new year 🥂 off by feeling energized rather than bloated.

1) Schedule your workouts in- between 🛍 shopping, working, & family parties…look at your fitness sessions like work meetings. Set time⌚️ aside, even if it's just for 20 min.

2) Be creative with getting active- you don't always have to head to the gym. Park further away when going to stores, you might not have a choice 🙄 Take the stairs instead of an elevator, or 🚶🏽‍♂️ outside with your family and enjoy the festive 🎄light displays.

3) Grab a workout buddy- 👯‍♀️ it's a great way to hold yourself accountable and can help reduce stress! It may even help to vent after struggling to find that last lego set.

4) Any movement is better than none- even if it is for just 10 min. Switch your workout to high intensity style or take a quick jog around the block. Keep yourself moving!
🏋🏼‍♀️🏃🏼‍♀️

5) Eat smart & hydrate- this does not mean turning yourself away from those Christmas 🍪 Be mindful of portion sizes--scan the entire buffet table before loading up on the first dish. Add 🥦 🥕🥗 when you can and fit in drinking as much 💦 as possible (esp. when there's alcohol involved).
🙋🏼‍♀️ It is also smart to have a snack before heading to an event rather than arriving starving 😟

6) Set goals to stay on track- you can use fitness trackers & calorie counting 🤳 apps to keep yourself accountable and continue to set goals!

🎊 Let's not wait until New Year's to "start over", remember that you are strong and you got this! 💪🏽

04/12/2021

If you don't already know, now you do. It's National Cookie Day! 🍪

☝🏼 Want to try having a healthier version of CC cookies? Here are some quick tips to consider!

• Avoid using refined carbs- white sugar/white flour. These cause inflammation & unstable blood sugar levels. Not to mention they also do not have any nutritional value.

• Avoid hydrogenated oils that are processed. 👉🏼 These are known to increase plaque build-up in the arteries and raise blood pressure 🫀They are also only 1 molecule away from being plastic 😳

• Healthy cookies contain whole grain flour 🍞 which provide vitamins, minerals, & fiber. All of which are nutritional in value.

• Try to focus on natural sweeteners 👉🏼 raw honey 🍯 agave syrup, and fruit purees 🍓🫐🍌…all of which contain nutritional benefits.
☝🏼 All of these sweeteners are low in calories, fructose, taste sweet, & provide rich flavors…the perfect combination! 🙌🏽

🙀 Don't feel like baking? Buy yourself a pack of 🍪 (pictured above).

These cookies are not only AMAZING 🤩…. they are also made using only
plant-based 🪴 ingredients, are Non-GMO, gluten free, dairy free, & vegan! 🌱

FYI- Not a sponsor, just obsessed.

27/11/2021

15/11/2021

Happy Monday!

Does anyone else feel like November is the most food-focused months of the year?

Between the competitive gobbler sandwiches 🥪 in town, new 🥧 recipes, and fall-themed ☕️--it can be a little overwhelming when trying to keep health in mind.

Below are 7 easy tips for trying to stay healthy for Thanksgiving 🦃

1) Eat breakfast- this will allow you to have more control over your appetite throughout the day. Keep it small & satisfying
(ex: eggs, whole wheat toast, whole grain cereal, low fat milk, etc) 🍳 🥛 🥯 🥣
Eating protein and fiber will help to allow you to take the edge off for the rest of the day.

2) Be active 🚴🏻‍♂️-Increase activity levels leading up to the actual day. Enjoy walks with your family before and after dinner!

3) Be mindful of portions- scan the different food options before filling up your plate 🍽 Save some room for the foods you don't get to eat every day--unless stuffing is part of your daily nutrition (no judgement there) ✋🏼

4) Keep it light- whether you are cooking/bringing a dish, try making some lighter recipes (ex: fat free broths, sugar substitutes, & plain/fat free yogurts when making mashed potatoes or dips).

5) Savor each bite 🧘🏼‍♀️- staying mindful & enjoying each bite will help keep you satisfied. Adding fiber and drinking 💧 will help fill you on just ☝🏼 plate.

6) Watch alcohol 🍷 consumption- stay away from high calorie cocktails 🍹 and drink water between each glass--unless your relatives are driving you nuts 🤪 drink on my friends!

7) Focus on family & friends- Holidays aren't just about the food, I know it sounds crazy. Enjoy socializing by playing games and watching movies 🍿(it's officially Elf season in my books).

📸 👉Pictured above are homemade “Fruit-a-copias” ice cream cones filled with seasonal fruits dipped in dark chocolate 🍫 with a sprinkle of powdered sugar added for sweetness!
Your guests will 😍 it!

07/11/2021

Happy Sunday!
Here are a few important tips provided by some of our favorite canine counterparts!

"How to Walk a Human" (A Dog's Guide):

1) Make sure your human is tethered to you, this will help keep them from wandering or running off.

2) Humans will need rest breaks, make sure you stop & sniff often to allow this to happen.

3) Since humans have a short attention span, it is best to bark frequently.

4) To ensure good aerobics--> walk away after going to the bathroom. If your human is trained correctly, they will pick it up.

5) Interval training is good practice periodically. Drag them as fast as possible.

6) Do NOT allow the human to shorten the walk. This is them being lazy. If you must, sit and protest.

7) Once returning home, allow them to remove their tether. Make sure positive reinforcement is applied by licking their face many times. This tells them they did a job well done!
🐕🐩🐕‍🦺

28/10/2021

October is National Apple Month! 🍎🍏

🇺🇸 ‘s eat more apples by volume compared to any other fruit.
There are about 7500 different types of apples, and 2500 of them are produced in the U.S.

There are so many great benefits to apples, whether you're focusing on weight loss, heart health, cancer prevention, etc...
Here are some great advantages when including apples in your diet:

1) 🍏’s are a great source of fiber, especially when consuming the peel. Both fiber and water in an apple can help keep you full longer, which is beneficial for those focused on weight loss.

2) Studies have found that apple consumption can be comparable to taking statins. Statins are a type of drug used to help lower cholesterol (your heart will thank you!) 🫀

3) 🍎’s can help lower the risk of having Type II Diabetes by 28% when consumed one each day.

4) 🍏’s contain pectin, a type of fiber that acts as a prebiotic. This means it feeds the good bacteria in your gut.

5) 🍎’s contain a large amount of antioxidants and contain anti-inflammatory effects linked to preventing cancer.

6) Are you suffering from asthma? 🫁 Apple skin contains the flavonoid quercetin, which can help regulate our immune system and decrease inflammation-two ways in which it may affect asthma and allergic reactions 🤧

Which type of 🍏 is your favorite?
As you can see in the photo above, mine are definitely those crisp, tart granny smiths!

(Jennings, 2018)

26/07/2021

Shoutout to my strong, motivated client, Eileen!
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I’ve been working with her for about 18 months. Over time, she has improved so significantly while preventing her MS from getting in the way!
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She has taught me how much of a difference it makes to maintain a positive attitude and to enjoy the little things in life.
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🙏🏼 Thank you for the constant sarcastic banter and for beating me up playing dodgeball 💪🏽

21/07/2021

Do you absolutely hate working out?
If so, you're not the only one!

Here are some ideas to help you find out what to do if you just don't like exercise.

1) Accept the fact that you don't like it, in fact--> OWN IT. Don't force yourself to feel a certain way.

2) Look for some motivators other than the endorphin rush.
i.e. stress relief, energy burst, "that feeling when it's done", circulation, better sleep, confidence.
3) Find some movements you CAN tolerate. Make a list. Cross out the ones you absolutely hate. Find ~3 that you can accept. Umm hello Beyonce' dance party?

4) Do what you can. Each day you will feel different. Don't force it. So you can only walk for ten minutes? Do that. Listen to your body.

5) Do not look for motivation or try to force it. We may not feel motivated everyday. There are a lot of things that we might not enjoy doing but are good for us. Dentist appts, flu shots? Ughh!
🏋️‍♀️🤸‍♀️🧘‍♂️

22/06/2021

Happy Monday and also International Day of Yoga! 🧘🏼‍♀️
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There are so many benefits of yoga, the list would be as long as the number of poses you can do while practicing.
Here are a few that go well with your fitness regime:

1) Yoga helps improve flexibility, strength, and balance. 🤸🏼‍♀️
2) Relieves back pain.
3) Eases arthritis symptoms.
4) Reduces stress & inflammation in the body which contributes to ♥️ health.
5) Improves sleep 💤
6) Practicing yoga will boost your mood and energy levels 🧠
7) Stress management 💆🏼‍♀️
😎 Helps to connect you with your community 👩🏾‍🌾👩🏼‍⚕️👨🏼‍🔧🧑🏼‍🚒

**9) Promotes better self care! 🕯

(Johns Hopkins, 2021)

17/06/2021

It’s National Eat Your Vegetables Day!
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Summer is the perfect season to enjoy a variety of colorful, hydrating, and versatile foods 🌈
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Some popular summer veggies are tomatoes, carrots, bell peppers, arugula, zucchini, beets, garlic, radishes, & corn.

🌽 🍅 🥕 🫑 🥬🧄