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


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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Critical Conversations You Should Have With Your Running Coach

podcast Jan 22, 2019

Do you need a running coach? Can’t you just download a free plan from the internet and get to work?  And if you hire one, what do you even talk about with them?


I am a coach, and of course I believe that everyone can benefit from having a coach. Running coaches aren’t just the type of runner you might consider faster or elite. If you are new to running, a coach can be just as important to your success, especially when it comes to helping you continue lacing up and getting out the door.


In this week's podcast, I cover eight types of conversations you might want to have with your coach. Remember your coach is someone you’ve hired to be in your corner, to support you, to help you plan, to help you work through challenges and all the mental things that runners experience as we train. I truly care about each of the people I coach. I want them to run the races they have poured their hearts into. And I want them to get to race day happy, healthy and...

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Tiny Habits to Transform the Trajectory of Your Life and Running

podcast Jan 15, 2019

This week, I'm talking about the impact small behavior changes can make over time.  To see big changes in your performance, you don't need to make grand, sweeping changes that will have everyone talking. Just like the tortoise and the hare, slow and steady wins the race. Start with just one habit each week, and before you know it, you will transform your running. 

If you're not a runner, NO WORRIES! You can learn from this too. No matter what you want to accomplish, small changes in a variety of areas can bring big results. For my runners and triathletes, I share six areas where you can make a number of small changes that will make you stronger and faster without running a single step. We'll look at: nutrition, sleep, hydration, strength, mobility and mindset.

To listen to the full podcast, go to iTunes, Spotify or Google Play, or listen in the player right here:

It would help me immensely and -I would think you're a ROCK STAR- if you would...

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