Keeping In Motion- Online Nutrition Coaching

We celebrate all the special women today and all the strong women that came before us.

This was me before a failed attempt at taking my long run outside on my recent trip to Turkiye. But even if it didn't happen and I ended up on the treadmill, I was proud of myself for trying to go out there and wanting to explore a foreign territory (country and distance) and all the mental aspects that came with that.

Here's to continuing to push our boundaries and grow in ways we've never imagined.

I'm proud to be a woman who continues to try to demolish BARRIERS and societal expectations.

To continue to prove that women can be STRONG too, in the gym and most importantly outside of it.

I'm proud to be a woman who will always encourage you to live your best life which DOESN'T ALWAYS include living in your smallest body. Not anymore!😊

Now, go do some strong sh*t , take up space, be whatever you you want to be and rule your own world 🌎

Cheers,

Coach Kim

September🍂
Patio nights. Fall. Nature.
Food dates. Friends. Milestones
Vancouver. Run. More nature. New training platform. My bb triceps growing 💗
Let's go October!!

Yes wee talk about sleep here too! Sleep is sooo important in maintaining a well functioning body and we just don't talk about it often.
We don't realize how much our sleep quality affects our daily functions greatly!
If you struggle with sleep, here's some tips to ensure you get a good quality sleep.
As with everything, practice makes progress so don't be disappointed if you don't get it right away.
Sleep affects your mood, appetite energy levels among many. So yes it does affect how and what you eat!
None of that "we'll sleep when we're dead" crap okay??! Hustle culture is out , wellness is in hahaa😅
Seriously though, I hope these tips can help or at least get you thinking and being more aware of your sleep hygiene and identify areas on which to improve.
You got this!
With love,
Coach Kim

33 and I said this last year too but I feel like I'm just starting to live my life🙌
The last few years have been so eye-opening and life-changing for me. When I started my journey with fitness, I never would have imagined I would end up here. Taking care of my health did not only affect me physically but it also opened up so many possibilities to improve all the other areas of my life (mental, emotional, spiritual etc).
Aging was portrayed as something with a negative connotation growing up, at least that's how I felt. In a way, that kind of attitude and language made me fear and dislike growing old too.
But now that I've started focusing on myself and realizing my potential, I couldn't be more excited to grow older and spend more time on this Earth. I see birthdays as something so special now and something to truly be celebrated and now I default to feeling happy and grateful that I'm getting older instead of being afraid of wrinkles 😅
It's a gift that we get another day to LIVE, to work towards our goals,to live our happiest days and to experience more of this beautiful Earth.
I understand growing old can be scary but this is why I invest as much as possible on my health to ensure I stay mobile and independent as I grow old and to continue to live a life of adventure even when I'm 60, or 90. I aim to focus on the things I can control while taking into consideration the sustainability of the life I build while also giving myself grace in the different seasons of life that's to come.
I hope we're more proud of our ages instead of trying to hide and be embarrassed of how old we are.
Not everyone gets to be 33 and I'm damn happy to be a year older, better and wiser🤎

Let's talk about supplements!
Do you need them or not?
Hopefully this post helps!
Do you supplement with anything? Let us know in the comments!
If you need more guidance on nutrition and health, my one-on-one nutrition coaching for FALL still has spots available!
DM me the word "READY" to reserve your spot!
PROTEIN SUPPLEMENT HEALTHY COACHING CREATINE WELLNESS ONLINE COACHING NUTRTION

FALL is coming and I think it's the perfect time to reset and get working on whatever nutrition or health goals you may have after the busyness of summer!
I have 3 spots left for 1:1 nutrition coaching this fall! This LIMITED TIME birthday package is still available for purchase for the month of August!
DM me the word "READY" to get started and reserve your spot!
Balance wellness nutrition coaching
Happiness confident

My real name is Kristie Megan. Kim is a nickname and I love that this page abbreviates as K.I.M. Yes, it was very much on purpose 😅
I love traveling and more so making itineraries for trips😅 If you need recos and help building your itinerary, I'm your spreadsheet girl lol
I have 2 doggos, Jojo and Cloud. They are white west highland terriers and love chasing bunnies.
I eloped with my now husband in the middle of 2020 in Victoria, BC💕 I've always wanted a smaller wedding and funny enough, covid made that happen, a bit too extreme lol but wouldn't have it any other way.
I used to bake as a side hustle but never really felt the same passion and pull I have now with nutrition coaching and fitness. I still loveeee looking back at that stage of my life. is where all of my creations are at💕
It's so nice to have you here and please say hi in the comments below and share something about yourself!
NUTRITION ONLINE COACHING
HEALTH WELLNESS HABITS COACH HEALTHY EATING

10 NUTRITION TIPS for the weekends and holidays:

1. Don't restrict yourself before a meal. This can cause you to be hungry and end up overeating.

2. Prioritize protein and veggies if you can.

3. Stay hydrated. This can keep hunger at bay.

4. You don't need to justify to anyone why you are eating or drinking something!!!

5. Remember one day is not going to ruin your progress. If you want to get back on track, do it on your next meal, there's no point waiting till Monday.

7. Understand that weekends or holidays are meant to be a little more flexible BUT not a free for all. If this is your mentality every weekend, then maybe it's time to reassess your goals and expectations😊

8. Keep moving. Don't stay sedentary. Walk around and be active. This can help with digestion.

9. You're not going to gain fat by overeating or maintaining for one weekend. Gaining fat takes consistent over consumption of calories for a long time.

10. Understand that the scale will fluctuate and will probably show a higher number if you weigh yourselves the next day. This is normal and it's important to stay objective and not let your emotions dictate your actions for the next few days.

You got this! Message me if you need help with anything!
‼️Special offer on my Strong Foundations program for the long weekend! $199 from $249 for an individualized one-on-one nutrition coaching program for 10 weeks!

ALL THINGS FIBER! 🙌
if you're not sure what fiber is, why it's good for us and our gut health and how much you need, this is for you. Message me for any questions!

Hydration: Part 2!🥤
Now that we know why we should be drinking enough water (see 2 posts back!), here are some tips to increase that water intake especially if you're struggling in this area. Swipe through!
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Remember, start slow and build up! You got this!🙌
Let me know which tip you're going to try out?😁

We always preach consistency over perfection over here.
And of course being kind to yourself along the way🤎
Don't be too hard on yourself!
Building habits is not easy but also not impossible.
It takes time to establish a solid routine and make something feel normal and less challenging. Learn from your own experience and apply that going forward.
Every day is a chance to practice those habits and be better!
Keep going! You got this and remember to celebrate those small wins! 🙌

Hydration, hydration, hydration.😁
We know we should be drinking more water but do we know why?
I'm a firm believer that it's easier to do something jf you know why you're doing it!
So here you go!
Drinking enough water:
- helps regulate our body temperature
- keep joints lubricated
- deliver nutrients to cells
- helps regulate appetite
- improves sleep and memory
- improves digestion
- improves mood!! Are you feeling cranky? Have a sip! Or maybe you're just really hangry then that's a whole 'nother issue😅
In general, we should be aiming to have at least 2-3 litres of water per day! How many litres of h20 do you think you have daily?
Watch out for my next post on tips to drink more water! For now, go ahead and sip sip sip!

Have you ever been told to stay away from avocados because it's just pure fat and thus it will make you fat? I was and I believed it too! Lol
While avocados may be mostly fat, these are fats we still need for our bodies and come with a ton of vitamins and micronutrients!
Avocado FUN FACTS:
🥑Did you know that an avocado is a type of berry? Ikr. Shookt.😛
🥑1 cup contains 4g of protein making it one of the most high protein fruits
🥑Half an avocado contains almost 7g of fiber and we love fiber! Ask me why!
🥑Avos are a great source of Vit C,E,K B6,magnesium,potassium, I could go on and on. Basically, it's good for you mmkay.
So don't be afraid of them and keep being boujee with those avocado toasts🥑😂. K bye love ya!
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FOOD IS MORE THAN JUST FUEL. Yes, food provides us energy which is so important but what's equally or even more important is that food is also joy, pleasure, connection, culture, LOVE. Food paves the way for creating new and lasting memories with the people we love and value. In the end, that's really all that matters, right? 🤎
So go ahead, enjoy that scoop of ice cream or two with friends and fam especially this weekend where it's supposed to warm up here in YYC.🌞
Also, comment your favorite food to eat with your loved ones?!!🩷