Kimberly Dahl Personal Trainer

Day 1 renewal of my self vows.....

Hey there fit people! This time has been a time of growth and challenge for all of us. Physically we have persevered with home workouts,healthy eating, virtual coffee talks and lots of community support. If you feel that you have stalled a bit on your health journey - time to give it a jump, charge the batteries and continue on. Steven and I turn 50 this year and in celebration we are doing a 50 mile round trip rim to rim in 24 hours Grand Canyon super hike! We are training for distance and endurance for the next 7 months for this journey. We are calling it our 50/50 hike- 50 years old, 50 miles and we have chosen to dedicate this hike to raise 50 cents per mile towards the special education programs in our own community that Steven works with. Let us know if you would like to pledge,come for a training walk or hike or add a celebration of your own.

My heart is full of Aloha. This has been quite a year. In this journey of health I have struggled, struggling is part of building stronger resolve. Being in Hawaii fills me with gratitude- and I am having Pahoa withdrawals. It feels like when I set foot on the Island judgement falls away. My family, the community all take me as I am, nobody cares what I look like- my outward appearance melts away and my joyful spirit is what is treasured. Health is letting go of the stress and eating giant fruits off the tree, hiking to waterfalls and swimming to the fishes. Health is embracing the ones I love and watching the night sky glow at Kilauea. I will continue to build my gratitude along with my muscles......this is also my hope for you. Happy New year.

Ok. We changed this and subbed cauliflower and jalapeños instead of zucchini and spinach.
Vegetarians: sub Gardein beefless crumbles. Aaaaaaaah this is so good!
-Top with guacamole salsa and avocado if you need the healthy fat.

Cheesy Taco Vegetable Skillet 🌮 🧀

Ingredients:
14 oz lean 93% ground beef, 10 oz cooked (2 Leans)
1 cup (5.26 oz) assorted bell peppers, chopped (2 Greens)
10 oz can Rotel diced tomatoes with green chilies, do not drain (2 1/2 Greens)
3/4 cup (3 oz) zucchini, chopped (1 1/2 Greens)
3 cups (3.18 oz) baby spinach, chopped (3 Greens)
1 tbsp plus 1 tsp lower sodium taco seasoning (8 Condiments)
1 cup (4 oz) 2% reduced fat cheddar cheese (1 Lean)
Green onions to garnish

Directions:
In a large skillet, brown ground beef and drain cooked meat of excess fat.
Add bell peppers, tomatoes, zucchini and spinach to ground beef.
Stir in taco seasoning and cook for about 5 more minutes or until spinach is fully wilted.
Sprinkle shredded cheese on top and cover pan allowing the cheese to melt or put the meat mixture in a 9 inch pie dish and place in the oven at 350 degrees for about 5 minutes until cheese has melted.
3 Servings with 1 Lean, 3 Greens, and 2.6 Condiments per serving (about 1 1/3 cup)

My fellow fitness friends..... as we head into this festive week I wish you the healthiest of holidays. It has been so different than I imagined and a whole new kind of challenge this year. I miss our time together. I miss our workouts and our mental health boosts. You bring me joy, both in body and spirit. 1. Look to the outdoors for mind and body- seek fresh, active experiences that keep you motivated. 2. Spend your time savoring the ones you love- even if it’s on FaceTime or a distanced walk. 3. Choose to champion the love and support of community- seek out ways to give and receive from your neighbors and local business. Keep reaching! Love you.

No bad weather just bad gear! Get out there! Weekends are for outdoor play. This week was about Hiking and Helping (two of my favorite things). I am still on covid furlough from the gym- my passion is making “happy space” for people in my life - a happy personal space, happy mental space, happy body space. I am currently helping some people reclaim their environment. If you know anyone who might need more “happy space” feel free to refer them to me.

Did you gobble! Gobble! GOBBLE! Now it’s time to get back in gear! Let’s move it! I am thankful for the ability to move! I am thankful for you.

We’ve only just begun and there will be no Covid “ 15” for me! Or hopefully you. 1. start in the middle- core workout 2. 30-45 minute power walk (no bad weather just bad gear) 3. Support your favorite local business - exercise your brain with games from “ Off the Charts Games” on 30 nw 2nd ave. In Gresham Oregon.

Last day at gym before quarantine. Let your friends and family know about this page. 1st new workout post tomorrow.

It’s been awhile! As most of you know I have been working Since July and the posts have been absent but workouts have not. We are heading into the holidays and I plan to Jingle all the way! Don’t be part of the big fat fright!!!! Be part of the big fat fight!!!! We need to support each other now more than ever. This week is “ The big fat fright” workout, celebrate the season with squash and food prep.
Spaghetti squash baked with sausage, sun dried tomatoes and cheese.
Root vegetable soup!
Fall hikes in the Amazon leaves!

stop waiting to start! Just do it! Where you are with what you have! 1) move it cardio workout!2) fresh is best! 3) local products from outdoor markets and local producers support the community!

Dancing for my heart in the living room! YouTube and popsugar fitness cardio dance workout followed by HipHopfit workout.

Stay prepared! A quick 2 week shopping list for healthy choices!

Motivation what? Prioritizing your health is not easy- especially when Netflix is beckoning! Even if your keeping up the cardio end of the deal..... that’s just the half of it!!!! 1) just the half of it - upper body focus resistance workout- do everything 3x through 2) fuel up with fresh fruit, yogurt and protein pancakes for breakfast,yumm bowls for lunch or dinner. I like popcorn sprinkled with nutritional yeast for snack (don’t knock it till you try it!)3)seek out beauty..... aerating bubble mask.....( mine is yes organically from Fred Meyer)
Finally some home training pics of my clients! Keep up the good work troops!

Burn calories like a Mother! Happy Mother’s Day! My mom inspires me to be the best Ivan be. 1) Warm up and cool down tips 2) Burn workout 3) veggie stir fry with zucchini, mushrooms, peppers and onion, garlic and fresh basil. I use this mix as a layer in my gluten free veggie lasagna, a scramble in for breakfast, or over rice for dinner. 4) get out there while the weather is good!

It’s been a few busy days here on the urban health ranch! Accessibility is the key to making good and healthy choices. Make sure you keep things in your pantry, your frig, your yard, your living room ..... that help to keep healthy quick and easy things to do and eat at your fingertips! 1)organized frig makes good choices visible.2) visible items are more likely to get eaten and used 3) healthy habits are built around small- daily- choices.

If you enjoy my trainer love notes...tips and nutrition bites please leave comments or recommend this page to friends and family. Staying healthy is hard enough when you have your team face to face- now we must bring the joy, sweat and muscles virtually. Please share.

Stay on track! Utilize what is available to you! Make adjustments and work for balance!
We are reacquainting ourselves with the track close to our house- I feel like I’m in High School again and dating my favorite teammate......1. Work the Opposite- circuits for a balanced body, 2. On Track- running, lunges, stairs, step to balance 3. We got the juice- carrot juice with ginger, lemon, apple, orange, mint - good for our tiger eyes!

Short- but not sweet! Workouts can be short and tough! This one is a quick upper body that falls in that category! 1) no knead bread started this morning! Thanks Jessica Bienvenue for that yummy recipe. 2) 1.5 hours of neighborhood walking with my shared pup Millie (40 min) and virtual walk and talk with my neighbor ( Millies Mom- 40 min). Mental health time just as important as physical!!! 3) Upper Body Band workout 30 minutes and calisthenics 30 minutes !!!!

Every days an adventure! Urban Hikes! At least 30 minutes of moving- briskly per day has made a huge difference in my ability to cope with other issues! Urban hike in our neighborhood 2 hours. 1)mixed exercise set 100 reps- excuse the stick figures 3) minimal equipment I used for curls, presses and lifts

The question what are you doing during this time has been popular these days - so just for the sake of healthy attitude I’m posting my regular routine. Variations are common but goals and routines help me to stay focused on good habits. 1. Daily Schedule 2. Rainy day Leg work 3.protien lunch breakfast 4.power packed salad

Do what you must......
1) Ball work for central body strength
2) Elle Lunas book - The crossroads of should and must- a must read
3) some of my favorite drinks- Kombucha, Lean Green tea, pea protein/ whey protein/ glucosamine/
4)my first shoots in the garden....woohoo!

Give yourself the gift of health. Nutrition is key to achieving and maintaining good health. I have utilized many food and exercise tracking diaries, apps and professionals over the years- some free and some at a cost. If you need accountability and documentation it’s a good way to stay on track. Currently I am using Noom.

Isn’t staying home supposed to reduce stress? Focus on allowing yourself to do what allows for self care.
1. Kodiak protein pancake batter banana muffins. Crock pot lentils and brown rice for healthy taco salads, soups, yumm bowls.
2. The F**T principle - trainer tips for more successful and continuous results
3. Combination workout
4. Youtube - yoga for vulnerability with Adriane.
5. Garden in and seeds germinating
6. Seasonal products for seasonal allergy people;)

Good workouts mix it up!!!! You are not confined to my format, my exercises,my days....your workouts belong to you and you can mix it up- these are just helpful suggestions for a cocktail of resistance and cardio that will keep you pumped and on track!
1. Mixed up Monday workout- 5 exercises 3x through. Make it happen!
2. Yoga Dose- on youtube.... we started a 30 day 30 minutes a day yoga challenge.
3. Healthy- easy alternatives: squash crust pizza with fresh basil and fresh mozzarella- turkey sausage and spinach! Yum!
4. A good quality olive oil by Life extension- the same company that makes Dr. Gundrys Vital Reds.

You inspire me! When I do workouts, practice healthy eating,take care of myself I often have my clients hard work, suggestions and support in mind and heart. Thank you for helping me to reach my goals of being better! 1.Healthy start: eggs and greens with toast and fresh green juice- oranges, mandarins, limes, green apple, kale and parsley and cucumber 🥒
2. Green pulp crackers- strangely addictive- found the recipe online at danettemay.com
3. My Champion Juicer turned 20 this year! Still a juicing beast!
4. Kick it up 🏋🏽‍♀️

5. Hip and back Pilates and stretch on YouTube yoga with Adrienne

No excuses!
Adaptations for common exercises
Hill walk with Steven
Yoga dose
100 pushups/100 air cycles/ 100 air squats/ 100 bicep curls

Movement Monday! Moving is the first step of momentum. Wanna gain positive momentum in your life? Start moving.... moving toward choosing good and healthy things for your life. Moving toward allowing yourself to feel proud and accomplished. Doesn’t have to be a big move-every step counts.
1. Today was leftover day. Brown rice with cinnamon, honey, raisins and apples with almond milk for breakfast.
2. Long hill walk on the path less traveled with my guy.
3.100 push ups/100 bicycles/100air squats/100 bicep curls
4. Turning dirt and shaking out clods for the garden - best workout ever!

Routines are taking shape. Choose health daily. Physical, mental, social. Choose people that lift up your mental and physical state. Choose activities that activate positive and productive thoughts and actions. 1. Healthy breakfast- mushroom scramble, double fiber toast with fruit spread (no sugar) grapefruit
2. Pulling workout to counteract bad posture during all of those zoom meetings.
3. Daily 4 exercises 100 push ups/ 100 air squats/ 100 bicep curls/ 100 air bicycles
4. Spring walk to take in the beauty
5. Drawing and puzzling to relax the mind

Bursts of sunshine! That’s what we are! Reach out to someone today! Drop a text- Facebook message or actually mail a letter- call for a second and say you love them......then get off your tooshy and get moving!
1. Today’s workout- 2 circuits 2x through each. Adapt!!!! No excuses- if a move is unfamiliar to you- adapt! March in place- tap side to side- if you can’t squat sit as far as you can/ if you can’t lunge lift your leg forward back and side.
2. YouTube yoga dose 30 minutes
3. YouTube SELF HIIT with Lisa Lewis, that girl will kick your butt!
4. 100 push ups/100 squats and 100 bicep curls before 10 am
5. Hydrate like crazy! At least 64oz a day! Water!!!!!
6. Power salad, Mixed greens/ hard boiled egg/ taco turkey meat/ mushrooms/ mini sweet peppers/ shaved Parmesan/ olive oil and pepper. Mini Naan bread with hummus.
7. Self care face mask- and color street nails from Kimberly Lundeen- feeling good inside and out!- priceless!

Training Tuesday! So busy doing workouts and cooking and connecting! Love the laughter I’ve been getting from all of your posts! 1. Morning routine Tuesday workout.
2. Greek yogurt with granola, banana and honey/ hard boiled egg on double fiber English muffin with nutritional yeast sprinkle
3. Parsnip soup with chili oil and cilantro
4. Free you tube cirque du soleil special- gotta relax

Rise and Shine in your house!!!❤️🏋🏽‍♀️☕️
Keep a routine, practice self care, embrace the opportunity of time!
This day is ours- 100 push up challenge✅
Daily dose yoga on YouTube ✅ healthy fancy toast for breakfast✅ lower body cardio push workout✅ Epsom salt bath to finish!

Friday!
1. 100 push ups before 10am
2. 3 mile power walk with Steven
3. 60 minutes p90x stretching/yoga video with Steven
4. Vegan Mac and cheese with collard greens and roasted tomatoes for dinner
5. Popcorn with nutritional yeast and a movie

Thursday push! Focus on pushing upper body.
Steven and I have been Aiming for 20,000 steps daily, 100 push ups daily, 30 minutes of yoga or meditation or stretching daily, and a strength workout utilizing hand weights or body resistance alternating upper body and lower body every other day 6 days a week ( 30 minutes) daily.
1. Green smoothie with greens/apple/banana/hemp milk/ frozen berries and pea protein. Baked eggs- egg/ salsa/ cilantro and sprinkle of cheese baked in muffin tin at 350* for 17 minutes/ homemade toast with fruit juice sweetened fruit spread.
2. Packed lunches- quinoa with lentils and salsa/ mini peppers, baby tomatos and green grapes
3. Piping rock vegan pea protein-good for those vegetarians out there!

Today’s post included a wonderful sauce that I use often in veggie bowls, on salads, with meat, it’s called Yumm sauce and the cafe yumm.com has online ordering available.