The Minimalist Coach Rx

🚨 Calling all women in their 40s, 50s, and 60s! 🚨

Have you ever felt stuck with your fitness, energy, or strength? I’m building something for my menopausal peers, and I need your input! 💪

I’m putting the finishing touches on a program designed specifically for women going through this amazing and complex stage—addressing the unique challenges we face with strength, energy, and overall health. But I can’t finish building this course without your data!
I’d love to hop on a quick Zoom call to hear about your experiences (what has worked and what has not worked for you), struggles, and what you think the perfect course/program looks like. Your feedback is invaluable in helping me create something that will truly make a difference to so many women out there in the world. If you know me personally, then I know you understand.

Click the link below to watch a short video, learn more about the project, and book a quick chat with me. I can’t wait to hear from you! 🙌

👇 https://www.simplystrength.fit/zoom-with-kiki👇

Cute dog pic of Bubba to grab your attention🐶🫶🏻

It’s only as impossible as you make it out to be. You can make ANYTHING possible. Try this on to start your day.

https://www.theminimalistcoachrx.com/blog-1/blog-post-title-one-3cflz

Your health and wellness matters to me — The Minimalist Coach Rx I want to introduce myself and my passion for helping others. I hope to provide applicable and easy to understand content in my blog and perhaps create a coaching opportunity where I can use my skills to help someone change their life. I specialize in nutrition, exercise and other lifestyle factors

Simply done. When you keep some good staples in your cupboard the possibilities are endless. Sweet potato is great for replenishing glycogen post workout. This basic salad is packed with nutrients and protein. Spinach, cabbage/brussels sprout greens, h**p seeds, sunflower seeds, hard boiled egg, wild caught tuna and of course avocado, my favorite fat. Topped it all off with extra-virgin olive oil and balsamic vinegar. The bold yellow dish is my homemade curry-cauli rice. I make it up as I go by sautéing some coconut oil and minced garlic. I add a couple of cups of rice cauliflower and continue to heat it up on low/medium flame. I use lots of yellow curry and of course add a little bit more turmeric for fighting inflammation. You can’t screw up cooking like this. Get creative with your ingredients without stressing on being fancy with them. This was a one-meal day for me so of course I ate most everything shown here. Keep it simple!

The simple life. By my own definition does not equate to an easier way. It’s minimal and possibly more of a challenge until you realize the trail narrows, because less people travel it. The reward is breathtaking. If it were easy, everyone would be doing it; leaving you with the feeling of complacency or mediocrity, which is ok for some people, but not me. Fuel, shelter, shoes and the journey begins. Some do it with even less.

My favorite way of getting a dose of vitamin D, dopamine and fresh air. Fun and freedom with my dog and hubby at the dog beach. Stay healthy everyone!

The Minimalist Coach Rx updated their website address.

GO WITH YOUR GUT!!
With so many of us taking precautions against viruses, many people are not aware that a majority of their immune system resides in their gut. 🧍‍♀️🧍🏻
Indeed it’s true! Our gut contains over 100 trillion microbes and they all perform a task. 🔹🔹🔹
Keep in mind, when wiping out the germs around you, you are killing off not only bad germs but also good ones! So then what? Eating foods deemed prebiotic have a key role in feeding our good gut microbes. Foods like asparagus, yams, jicama, dandelion greens, garlic, bananas, flax and chia seeds, coconut meat and flour, carrots, radishes, leeks, dark chocolate and chicory root to name a few. 🍏🍌🥕🧅🍠
Eating a diet rich in prebiotic foods will help decrease inflammation of the intestines and support the environment for healthy bacteria to thrive. The produce aisle at your local supermarket or farmers market is where you will find most of what you need for better gut health. When you decrease the risk for pathogen’s to wreak havoc, you increase your chances of a stronger immune system. 💕

It’s so important to find a tribe. Don’t feel like you have to be good at that one thing to join a group of people who are already on a roll.
THIS WAS ME...
I wanted to learn how to run, so I signed up for a 5K, met lots of people and started to call myself a runner.

I wanted to be a hiker, so I joined a hiking group all by myself. I found some really cool hikers on the Meet Up site. I am now a hiker and made some really cool friends along the way.

I wanted to be a guitar player, so I sat in with people that were way way better than me. I didn’t care that I lacked skill, because I knew that it would help make me better. I enjoy playing guitar because it is yet another thing I can do anywhere at any time during any kind of weather. It can be a great group activity as well!

I want to be healthy and fit so I hang out with healthy and fit people. Being a part of a tribe helps keep me accountable. Taking all of these small steps and giant leaps adds to my fitness, my mental fitness as well!

I could keep going on with examples but I think you get my point. Are you part of a tribe? Why or why not? There is no right or wrong answer.

Try experimenting with new routines that help you to plug along and reach tiny goals throughout the day. 🤓

Tip: wake up early enough to achieve a list of morning goals as simple as:
Brush teeth/wash face 🦷
Drink a glass of warm water 💦
10 minutes of stretching and 🙆‍♀️ meditation combined. (Hey, you can kill two birds with one stone if you're pressed for time).
Make a cup or coffee or tea ☕️
Set your intentions for the day 💡
Take a couple of long deep cleansing breaths and proclaim one thing you are grateful for. (Try to think of something new and specific each day if you can.) 😃
Make your bed. 🛌

🔹🔹🔹🔹🔹🔹
I don't want you to think of this as work or that you need to have goals sets everyday otherwise you're not all that. This is merely an exercise that helps create self-esteem and motivation AND it doesn't involve jumping on your electronics first thing in the morning. 📵Good luck and let me know how it goes!!

*thappen

The Minimalist Coach Rx updated their phone number.