Author: kimshealthrevolution

My 3 Day – Post Turkey – Refresh

I have a rather large confession…
Since my amazing results from P90 and Piyo back in July I haven’t been holding myself as accountable as I should. Thanksgiving was a perfect example of that. I over ate, made myself sick, AND gained back 7 pounds of the weight I had worked so hard to lose.

I have to admit I was a bit devistated and very disapointed with myself for having let myself become so complacent. I had a choice to make, and I chose to use the 3 Day Refresh as a way to jump start my December goals of staying on track and losing those 7 pesky pounds.

The 3 Day Refresh is a healthy way to detox off of addicting carbs and sugars by cutting them out. 3 shakes, 2 fruits, 1 fiber sweep, 3.5 servings of veggies and 3 servings of fat each day. It doesn’t seem like much but once you begin spacing it out and adding a glass of water between meals you realize just how much boredom eating you do.. like that Snickers bite you want to pick up every time you walk past it… not that I thought about it… (sshhhh!!)

The first time I did the Refresh back in July I had a rough go of it. I mentally freaked out over what I felt was a lack of food. This time however, I chose to focus on other things besides food like work, Christmas, and my never ending to-do list.

This is what I found:
1) I was not hungry throughout the day. Each time I thought about something food related I would ask myself if I was hungry or bored. 99% of the time I was bored.

2) Drinking tea and water between meals helped me stay satisfied without eating 100+ calories of snacks or unnecessary foods.

3) Doing a light workout in the morning was my best option. Later in the day I was a bit more fatigued (we had bad weather and I think that may have contributed).

4) Take advantage of the “free” spices to mix up the flavors. I’m kind of boring so I made a batch of veggies to eat for dinner for all 3 nights. BUT I added different spices each time to keep my taste buds engaged.

My results?
I lost 3 Inches in my stomach area; 4 total across my body. AND I lost 6 lbs!!! I’m one pound away from my 7lb goal for December.

I will be sharing my photos at the end of the month, as I am participating in a challenge for the month of December and I want to have some SHOCKING photos to share then. Don’t want to give away all of the surprise yet! ūüôā

I Can’t Join Your Accountability Group Because… _____

As a health and fitness coach I literally hear every EXCUSE ever about why someone cannot join my accountability groups to help themselves get healthy and fit.

Some of my top favorites (I’m saying this with sarcasm):

  • I have children
  • I don’t have time
  • I can’t afford it
  • That lifestyle just isn’t for me
  • It’s too hard

These are just some of the reasons that I hear from my friends and family about why they won’t join, but really all I hear is:

  • I don’t put myself first
  • I don’t know how to start
  • I would rather spend $4 a day at Starbucks
  • I am intimidated by working out
  • Excuses! White lies (still lies)! And Fear

Why do we as a society allow ourselves to lie, hold ourselves back from happiness, or believe that having children is the end of the world? These misconceptions stop HERE!

Let’s address each one of these excuses in order.
Children: Having children is difficult and exhausting, there is no denying that; however, they should not be limiting your ability to accomplish a 30 min workout or a healthy eating lifestyle. Stop using your children as a cover. Instead, use them as weights! There are so many play activities that you can do with your children and get in a workout at the same time. You don’t have to compromise your quality time. BONUS you have a continually increasing weight so that you don’t become stagnant. Here are some easy moves you can do with your children until they become big enough to workout with you.

  • “Kettle-bell” squats. Great for legs and for core and arms.
  • The old, toss the baby in the air (safely) and catching them is a great arm workout.
  • Walking lunges-¬† holding your child safely in both arms and evenly distributing the weight between both sides of your body (can also be used in backpack style carrier)
  • Sitting planks
  • Dancing with/ holding your childDo you see where I’m going with this? Make them a part of your exercise and then when they get big enough show them what you are doing and let them try it on their own (as long as it’s safe- no gym equipment). Not only will you be getting in your workout, but you will be setting the example for your children as well.

Time: We all have the same 24 hours in the day. Let’s be honest here. It’s not that you don’t have time, it’s that you don’t put a priority on yourself. 30 min a day is all it takes!!!

Cost: Let me ask you a question.. how much do you spend annually on over the counter medicines, multivitamins, antibiotics, joint health, oh and one meal a day (lets say breakfast)? $4 a day is NOTHING compared to the cost of all of the things you are buying as an after fact to issues that could have been prevented.

Lifestyle: Being healthy is not a lifestyle for you? REALLY? You want to be sick, over weight, on the Type 2 list, and unhappy? Proper nutrition and exercise doesn’t have to be extreme, if your goal is to be healthy you don’t have to aim for 130 lbs (as a woman) be happy at 150, but be capable and confident!!! You don’t have to run an Iron Man, do 30 minutes of Piyo, cardio, stretching, MOVING. You will keep your body from aging and help prevent muscle loss as you age.

It’s Hard: Yes, sometimes making the correct choice is hard. Sometimes it’s confusing and you don’t know where to start. Guess what? That’s where I come in. I can help you make small choices and small changes over a period of time to help you transition into this new lifestyle you are aiming for. I didn’t start gung-ho out the gate. I made small changes. I started walking more and eating less processed foods. I made easy switches like ground turkey for ground beef, plain greek yogurt for sour cream. Now it’s almost second nature to go for the better options, but I started somewhere and I started small so that each small change would add up. It’s not a sprint, it’s a marathon!

 

Are you ready to start? Over your excuses? Navigate to the Coach Consult page and get started. I want to discuss your health and fitness and find a program that works for your needs! This journey isn’t about me, it’s about YOU!

The Best Beef Stew EVER!

Today I came home sick from work, and was so relieved that I had made some freezer prepped meals for the crock pot. One of them was beef stew. Not only was it ready to go, it was super tasty, and cost me less than $10 .
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Here’s my recipe:
One half pounds of good beef. I bought some good meat from Costco and cut it up myself.

One and a half cups of green beans.
One half white onion chopped
3 stocks of celery chopped
4 chopped red potatoes
Two fresh carrots or 2 handfuls of baby carrots
One can of diced tomatoes
One can of tomato sauce
1 tablespoon of granulated garlic
One and a half teaspoons of powdered garlic – you can never have too much garlic!
Salt and pepper
A couple dashes of wishtoshire sauce
2 beef bullion cubes mixed into a glass of water.

Toss it all into a freezer bag if you want or cook it up and enjoy!

Cook on high for 4 hours, or on low for 8 hours.

Formal Introduction

Hi there,
It dawned on me that I hadn’t done a formal introduction about my blog/ website and what I had hoped to accomplish with it. So here goes!

My name is Kim and I am an Independent Team Beachbody coach. I am also a photographer (Kimberly Young Photography), I hold a 9-5 desk job, and I love arts, crafts, hiking, the outdoors and LIFE in general.

Why is this important? Because I’m going to be sharing my time saving, multitasking, most effective, and sometimes just plain fun activities with you. I will show you how I juggle owning two businesses and work a full time job. I will also share how I save money by doing things myself (and have fun doing it).

Great Kim, how does all of this relate to a revolution (Kim’s Health Revolution)? It relates because I choose to revolt the idea that being healthy and fit means giving up time doing other things you love. I am revolting against the idea that health and fitness fits in a square box. I am building a self revolution that being healthy includes fitness, a good diet, lifestyle, and happiness. And I am inviting you to join me on my journey!

I have a couple of asks of you. Could you please do me a HUGE favor and follow my blog here? And if you get a chance, follow my facebook page (Kims Health Revolution).

One more little ask, so that I can begin to get to know you better — if you are up for completing a short survey, I will GIFT to you a FREE 7 day meal planner!

Complete the Survey and receive your FREE meal planner!!

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5 Reasons You May Not be Losing Weight

You’ve been trying everything you can think of to lose weight. You have read posts, journals, switched foods and you still don’t see any movement on the scale. What the heck is going on?!? Each month I host clean eating based, health and fitness, accountability groups. In my groups people are following their eating plans, participating in physical activity and sometimes the scale is not moving as quickly as they would like. Here are the top 5 reasons that I have seen for why this is happening.

  1. The Scale is Not Moving Because the Inches Are! – Many participants in my monthly challenges are familiar with weight loss reality shows that will remain nameless. The people on TV are losing 5-15lbs a week and are just melting away… The sad truth is, that these shows may be called reality TV but they are not 100% reality. I find in my groups that although the scale is not moving the body is. I always encourage for people to not only weigh themselves but to also measure themselves in key areas of their body. See the image below. Often times when we are eating healthy foods and exercising we are burning fat tissue and building muscle simultaneously. Our body weight doesn’t change, but because one pound of fat takes up more space in the body than one pound of muscle we are losing inches off the body without realizing it.
    Measurement Chart
  2. Your Food Diet is Close, but No Cigar. – You can eat clean till you are blue in the face, but if your diet isn’t in alignment with your needs you will plateau and stop losing weight. For example, when I first began my journey in clean eating I didn’t understand the difference between vegetable carbs and starchy carbs. I was eating a TON of the wrong carbs!!! I can’t help it, my body thinks it’s Italian- I just want the pasta! It wasn’t until I began using the 21 Day Fix (order here) that I realized that I wasn’t eating enough vegetables. Because of this diet crashing misunderstanding, I was not losing any more weight. The scale was not moving!
  3. You Are Not Getting Enough Food. – To lose weight, you have to feed your body healthy food, and plenty of it. If you begin drastically cutting your calories your body will go into starvation mode. What does that mean? Think of a bear preparing for hibernation! Every calorie that you eat, your body will hoard and store away because it is preparing to preserve and sustain existence for as long as possible. Is there a magic number range that you should be in to lose weight, yes. Is it under 1,200 calories? NO!!!
  4. You Assume That ALL Calories (and Foods) Are Created Equal. – I’m sorry to tell you this, but you are misinformed. There is more to eating than looking at calories. You should be considering sodium, sugar¬†and INGREDIENTS (and keeping them to a minimum) and you should be looking at nutritional values such as protein, fiber, and vitamin content (higher values are better). If the label has words that you cannot pronounce, let alone identify as an edible food source you may want to consider a healthier alternative. You should try to avoid foods with main ingredients (the closer to the top of the list, the more there is in the food) that include syrup (processed sugar), aspartame (fake sweetener that has been linked with serious side effects), and enriched flours (nutritional values were lost in processing and added back in during further processing). Instead look for short ingredient lists that include organic food sources, minimal processing, and things that you can identify!!
  5. You Are Not Hydrated. – Your body is composed of 70% water. If you don’t keep it properly hydrated, much like eating (above) your body will bloat and hoard the most sacred thing you can give it. Aim to drink no less than half your body weight in ounces of water. For example, if you weighed 150lbs you should be drinking 75oz of water a day.

    If you need help getting started Click Here for a free coach consultation!

Thank you!

Thank you! That needed to be said!

I have received numerous emails from friends and acquaintances and they all usually end with “thank you for your help and for understanding and not judging me.”

But really I want to say thank you to all of you!  Thank you for trusting me,  for taking the time to message me, for believing in me, and for supporting me.  I am honored that you feel comfortable asking me for help when you are at a place where you feel uncomfortable.  It truly means the world to me that you open up to me with your struggles and allow me to help you create a plan to get you back to being who you want to be.  That is the most rewarding part of my job, and makes me love what I do so much: I get a chance to help the people that I care about.  ‚ô°

Always know that what is communicated to me is private and free of judgment. 

Happy Monday friends!

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Little Steps Create BIG Results!

Happy Sunday!

This weekend has been a wonderful “Summer Day” type weekend. I got so much done this weekend and it has been a reminder that little steps can create HUGE results. I got my organic garden planted and cannot wait to harvest the fruits of my labor (tomatoes, basil, mint, lemon cucumbers, and MORE). Eating lots of fresh produce has been one of the biggest steps we have taken that has helped us turn our diets around. As I was thinking about this, I started to think about all of the other little changes we have made to our diets that have contributed to a total weight loss of over 75lbs between Andrew and myself, and I wanted to share them with you. They were little changes that added up to big results.

The most visible change was that we began eating breakfast, and we aren’t just eating random breakfast themed foods. We enjoy our breakfast with half water, half almond milk, a little ice and a scoop of our favorite flavor of Shakeology (Mine is strawberry and Andrew loves the chocolate).

A few other little changes we made are:

Eat These

 

Other ideas that I cannot wait to try include spaghetti squash, cauliflower “potato” salad, and cauliflower pizza crust!

What are some changes you are making to your diet that have been successful to the enhancement of your health? I’d love to get wonderful ideas.

If not now, when?

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Love love love this quote. 

As a kid growing up I was the typical girl watching princess movies and accepting the ideal that my prince would come and save me from some terrible fate.

Guess what, the only terrible fate I encountered was adulthood. .. I don’t think anyone can avoid that fate. ..

Reality set in, I got a job that paid the bills and I became an adult.  Not much to avoid there. 

Big problem- I hated my job! It was not fun, I was sitting on my butt all day draining energy and gaining weight. 

I had to make a change!¬† If I wasn’t willing to save myself,¬† who else would be?¬† If I didn’t make a change right then,¬† when would I?

I joined a 7 day clean eating and shakeology challenge group.  It was GREAT!  I was being held accountable for my food intake,  I was drinking this awesome shake every morning that was keeping me full for hours without feeling bloated or sick (if you have tried other shake products you know what I am talking about). And I was working out- sick as it sounds,  it was FUN!

The 7 days passed and I was feeling great,¬† but I was out of shakes! That’s when I really felt how much of a change the shakes had made.¬† I went back to being exhausted and hungry before noon… that’s when I knew that I wanted to stick with Shakeology and that if I had this amazing experience,¬† my friends and family would want to try it too… I knew that I had to be a coach. After all, everyone around me was already telling me that I should be a leader.. so I went for it and I am not going back.

My number one goal is my own personal happiness.  Next is helping others reach their goals and find their happiness too.

My questions for you are:
If you don’t plan on making a change,¬† who do you think is going to do it for you?

If you are not doing it now, then when?  When will it EVER be the right time?

No one can control your happiness except you. It’s up to you- make it happen!

War is when you…

War is when your government tells you who the enemy is. Revolution is when you figure it out for yourself. ~ Anomymous

This is the quote that inspired me to create Kim’s Health Revolution. We spend so much time listening to news anchors, TV doctors, and “specialists” that recommend doing or not doing something. People that advise us what is good to eat, and what isn’t. I believe that although we all have similar needs, we still all function differently. Something that I am doing and seeing success in, may not work for your body¬† and your needs. My goal with this journey is to help you spark your own health revolution. I want to help you find tools and foods that work to make you look and feel healthy. Welcome to my revolution!