Switch Up Your Training and Perform Your Best at Any Age

pain podcast Mar 12, 2019

 After breast cancer treatment, as a result of being on a hormone-blocking drug to reduce the risk of recurrence, I felt like my body aged 30 years, practically over night. While that's never something anyone wants to experience, it forced me to devote time to learning even more about how the body works. I've learned a lot about pain, and continuing to be active with pain, over the past three years. And, that is good news for my clients and all of you. 

If you're a runner, and you’re struggling to run because you have aches and pains… or if you’re someone who has always wanted to run but feels like you can’t because you feel like your body is creaky and tired… Or if you can't even get started with a workout program because it's just uncomfortable to move... WE NEED TO TALK. In fact, today’s episode is all about ways to change up your training so that you can perform your best at any age.

I’ve talked before about the 8 pillars of...

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How Yoga Builds Your Mental Muscle for Life and Business with Viviane Wolfe

podcast yoga Mar 05, 2019


I've heard people say that mindfulness is the new running, meaning that mindfulness is going to be the next big health craze to gain mass appeal, just as running did in the 70s and again in the 90s. When we think of mindfulness, we often think of meditation, which has tons of benefits (such as helping with pain, anxiety and depression, calming the mind, enhancing creativity, helping with age-related memory loss, reducing stress and more). However, the idea of sitting in a dark room and doing nothing can be intimidating... and can sound really boring to those of us with busy minds!! So, I was excited to interview Viviane Wolfe about yoga because yoga has its own benefits, in addition to the benefits that meditation brings. 

If you are a chronic restarter -- you find yourself setting a goal, and starting over again and again and again -- you need this FREE 30 Day Course I'm offering. Crush Your Goals (for real, without being a chronic re-starter) starts on March 11th. It's not a...

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Making Fitness Fun with Donna Savage of Empower Fitness

podcast Feb 26, 2019

I first met the team from Empower Fitness at the IDEA World Convention last summer. As I walked past their booth, I saw people bouncing on these big, blue balls, similar to what many people my age remember as the Hippity Hop from their childhoods. I turned back and asked to try one... because THIS was a company I could get behind. I love the team's philosophy that fitness should be fun, and so I've done a number of promotions with them over the last few months. 

In this interview, I talk with Donna Savage, who co-founded Empower Fitness with her husband.  We talk about why fitness should be fun, why her company creates products they market to women, and what it's like to be a working mom. We also talk about their new product, the HOPfit and why they've created a whole line of nostalgic fitness products (such as the Skip Fit and weighted hula hoops I've demonstrated on my Instagram in the past.)

I'll be posting content using their new HOPfit all week over on Instagram, so...

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Seize Your Saturday: Thinking about COURAGE and ADVENTURE

adventure courage saturday Feb 23, 2019

Seize Your Saturday!

We'll see how long I can do this consistently. I thought Saturday might be a good time to pose a question that will challenge all of us to think.  Ever since I interviewed Tracy Cotton for the podcast, and I learned about her 50 for 50 Adventure, I've been thinking about how much courage it takes to commit to trying 50 new things in a single year. 

Here's my challenge for you this weekend. Wherever you gather over the next few days, see where the conversation goes when you ask this question:

If you challenged yourself to try 50 new things in one year, what would you choose? They can be places to visit, day trips, new hobbies, things that scare you or ideas to explore--but you have to make your list public so that your friends hold you accountable.

As she explained on the podcast, Tracy decided she wanted her 50th birthday year to be epic, so she had some friends help her come up with a list of 50 new things to try in 2019. Some of the things on her...

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Mommy Needs Wine! All in fun? Or a cry for help?

 

We all have rough days, and by the time five o'clock rolls around, most of us are ready to change gears, to relax, kick back... and do something that doesn't require being laser-focused on a toddler who wants to feed the dog her Legos and flush Hatchimals down the toilet.

On days like this, we might see a mom friend post on Facebook, "Mommy needs wine!" And all the moms rally and offer to show up with wine, or plan to meet at the bar for a much-needed GNO.

I totally get that mommy needs a serious break. I've been there. When I look back to my days as a  young mom, I sometimes wonder how we packed so much into every day when I was E-X-H-A-U-S-T-E-D, with three girls who each had strong opinions about how our time would be spent.

I've been wondering though, if mommy wine culture is becoming an unhealthy obsession. A quick search for "mommy needs wine" on Pinterest brings up pages of wine glasses and t-shirts and memes devoted to the idea that mommy needs her...

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50 for 50 - A Year of Adventures with Tracy Cotton

courage podcast Feb 19, 2019

Tracy Cotton has always had a taste for adventure. That taste has led her to carve a niche in her insurance career as a farm to fork agent in Western North Carolina. After a lifetime of being sedentary and overweight, she began an health and fitness journey in 2015 where she shed many pounds while getting more active. She's run 5Ks, and started backpacking, including a couple of long weekends on the Appalachian Trail. Then, she decided that turning 50 in 2019 needed to be the biggest adventure of all. She took suggestions from friends and family to determine a list of 50 things to try for the first time. The collaborative list is a wide range of activities from learning to play chess to becoming a sprint triathlete, to pole-dancing to home brewing.

You can follow her adventures as she blogs along the way at www.the50for50adventure.com

 

About your Podcast Host:

Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are...

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12 Mindset Shifts to Help You Rise

podcast Feb 12, 2019

There are so many things that we resist -  or that we accept as truth - just because things have always been done a certain way. This week I'm addressing 12 mindset shifts that will help you improve  your performance in life, at work and as an athlete.

 

Tune in as I expand on the following mindset shifts: 

 

  1. You don't have to feel old and achy.
  2. Short workouts count!
  3. Wear heels and pointy shoes only for special occasions.
  4.  Journaling isn't just for teenagers and scrap bookers.
  5. Being exhausted isn't a badge of honor.
  6. The warm up isn't fluff.
  7. Strength work is part of the plan, not an add on.
  8. Failure isn't a bad thing.
  9. Life isn't a contest (stop comparing).
  10. Be happy for your friends' success.
  11. Love the process.
  12. Retrain your brain to interpret nervousness as excitement.

 

Listen in the player below, or head over to iTunes, Google Play or Sound Cloud. I'd love to know what other mindset shifts you wish those around you would make. Join the strength...

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How to Convince Your Boss to Support a Workplace Wellness Program

(Listen by clicking above, or head over to iTunes, Google Play or Spotify)

 

Were you the recipient of a bunch of eye rolls when you tried to add some extra movement into your day after listening to last week's podcast? If  the people you work with thought you were slacking when you took your movement breaks, this podcast has the facts and statistics you need to convince leaders in your organization that a workplace wellness program is good for the bottom line. 

You don't have to start with a fancy, high-tech wellness program. You can start small by making it fun, and getting people talking, laughing and moving together.  A wellness program that involves some form of movement--running, yoga, pilates, walking- will benefit your company in huge ways. In addition to helping individuals improve attention, motivation, focus and a sense of well-being, they contribute to productivity, a sense of belonging and help people work together better as a team. 

If you are...

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Change Your Workplace Culture Using Fitness Programs that Foster Teamwork and Productivity

fit at work podcast Jan 29, 2019

Today’s episode is all about how you can use wellness in the workplace to boost productivity. But, even if you are not a manager or leader at work, I want you to listen to this because 1) you might have a leader in your life who needs to hear this message. And 2) because we are all leaders, whether it’s leading our families or leading committees at our kids’ schools or participating as volunteers at church or other community organizations.

Imagine this…

You’re trying to lead a team. You have products to develop, projects to deliver, and budgets to hit.

But, you have a huge problem.

Energy is low and your team is not performing. Their communication is in the dumps, and they are competing against each other when they should be collaborating.

They are making outrageous commitments that, despite working long hours,  will ultimately disappoint the client. Morale is low, and there’s no passion for the work they are doing. Your head is pounding...

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Use Your Foam Roller for a HIIT of Cardio

foam roller hiit Jan 28, 2019
 

You have that foam roller sitting in the corner collecting dust. Why not pull it out and use it to get a cardio boost? In this video, I demonstrate four exercises for you to do Tabata-style. (Then, when you're done, get to work on rolling out your achy muscles!)

Set a timer for 20 seconds of work and 10 seconds of rest, for eight rounds. You'll go through the list top to bottom, changing the exercise each time your work interval begins. (There are several free timers in the app store, just search "tabata timer")

Depending on your goals for the day, you can use this as a warm up, a stand-alone four minute workout (great for a quick energy boost at work!), combine it with another cardio tabata, or use it for a cardio burst within a weight session.

Quick cardio sessions like this are easy to work into a busy day at the office. Instead of reaching for that sugary snack when you're lacking energy and the brain fog is thick, get up and move. There's loads and loads of research to...

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