Healthy Coach Kate

You’re invited to the Girls Gone Trim Retreat.

https://linktr.ee/GirlsGoneTrim

Karen says,
“This is a day that is first and foremost dedicated to creating fellowship and positive environment for women who want to live a healthy lifestyle! But it is also meant to provide you with tips and tricks to create the healthy living you want.
Kate and Becky are so friendly and helpful. I love coming to Girls Gone Trim!”

You can listen to Karen’s Retreat Experiences, Episode 141, on our podcast!

https://podcasts.apple.com/us/podcast/girls-gone-trim/id1546030200?i=1000627164143

If you want to feel more energy, go easy on the caffeine, get enough sleep, drink more water, eat more whole foods than ultra processed foods. Don’t let these energy vampires suck your energy!

Introducing….the snack box. This one is especially for my 12 hour shift girlies and my sports moms. Raise your hand if it’s you. If you’re a 12 hour shifter - you know that the drive home is the danger zone for stopping at the drive thru and getting the worst for you McDouble Griddle Supreme Combo with extra fries, extra sauce, and extra calories. It’s giving Uber (don’t) Eats vibes. Enter the snack box - you always keep one at the bottom of your lunch bag. So as soon you get in your car, you open this bad boy up and inside you have crunchy, salty, and sweet. Pair it with your topped off water bottle and you have the going home snack of your life. Inside is a fruit, a fresh veg, lite cheese, deli meat, maybe some pepperoni or salami, and a sweet - like Lily’s chocolate chips, an all fruit bar, or a piece of dark chocolate. By the time you get home, you have fueled and hydrated yourself the way you actually want to. By eating healthy foods that fill you up and leave you feeling good.
For my sports moms out there - take this with you on the way out the door and avoid those concession stands with their popcorn and nacho shenanigans. You may not know where your next meal comes from on a Saturday going from kid game to kid game - so take care of yourself ahead of time with the snack box. So much better for you. And don’t forget your Stanley / Hydroflask for proper hydration. Let me know what you put in your snack box.

I interrupt this healthy weight loss feed to present Hank - the cutest puppy ever.

That’s right - you! Nurses have even more reason to strength train. We’re pushing, pulling, turning - a lot. I used to tell myself that I would start strength training when I got thinner, got more in shape, felt more comfortable. That doesn’t even make sense. So if you’ve been thinking about strength training and you’re just not sure where or how to start - I’ve got you. You don’t even need to leave the house to get started. YouTube videos by Juice and Toya are 20 minutes long and use only your own body weight. They have modifications so it’s accessible to all levels. And then, when you’re feeling ready, it’s time to find a reputable gym near you with good coaches and good programming. Most will let you try them for a week for a nominal fee. My gym runs $1 for a week to try it out. Just do it! All you have to do is walk in the door. That’s the hardest part. I remember the first time I did a workout at my gym, I was so nervous I thought I was going to throw up. But making myself walk through the door was the hardest part. I haven’t looked back since. So if you’re a nurse, and you’re not strength training, this is my personal invitation to you - give it a try. Your body will thank you for it.

Food from yesterday!

My Saturday treat: Zevia no caffeine cola with lime juice. So good!

You have 100 days to make a difference in your health. Start today and see how far you can come.

I cannot wait to get started with these ladies!!! Sunday! 🌟🎉🌟🎉🌟

Big ole salad. Romaine, tomatoes, Cukes, red onion, grilled chicken, homemade creamy balsamic dressing and sprinkle of Parmey. Paired with a half of Ezekiel English muffin toasted with butter. 😋

Quick little 10 minute prep - veggies and homemade creamy balsamic dressing. It’s yummy and it’s one of the recipes I’ll be sharing inside the Sox Week Slim Down that starts next Sunday. You in?

We start September 24th. It’s for you if you want to lose weight. Period. DM me if you’re interested.

Knowing why you are not losing weight is the crucial first step in getting weight loss going…

I show you how to make everything easier for weight loss in my Six Week Slim Down that starts September 24th. DM me for details.

Coming home to sick kids means making chicken 🐓 🍜 Italian style. I start with chicken bone broth than add onions, celery, carrots, and garlic. Simmer simmer simmer until the vegetables are soft. Remove the veggies, purée in the blender and return to the soup. I add some chicken base concentrate, and simmer. It delish and full of goodness to support my kiddos immune systems.

It’s Friday! That means it’s time to plan to stay on plan. Map out your activities for the weekend, plan a little exercise, plan your food, and the weekend won’t derail. Instead you’ll wake up Monday morning with momentum.

It doesn’t have to be all or nothing friends. 😘

It’s time to start celebrating milestones like this instead of fading into the background. If you’re taking a backseat in your own life - this is your permission slip to grab life by the ⚽️ 🏀 🏈 and start doing more of what you love.

Dallas here I come! Ready for Mastermind.

You deserve to feel healthy and be at YOUR healthy weight. This program is for you. DM me for more info.

One last birthday pic - this one with my guy. My ride or die. My lovable, sometimes grumpy other half. We’ve been married more than half my life. What? Crazy. It’s been a great day. Thanks for all the birthday wishes. 😘

They never let me take their picture! For my birthday they came up from Cincy to see me. AND they’re letting me post their picture on the interwebs. ♥️

50 and Fabulous: Aging Disgracefully (And Why You Should Too)

Today, I turn 50. Women are supposed to dread turning 50. We’re supposed to dread getting older, be wistful for our youth, be the supporting player in our family’s lives, and fade into the background unseen.

Not me friend. I have been counting down to this moment for the last year. Want to know why? Because I don’t care what I’m “supposed” to do. I want to live a big life, and I want to live it out loud. I want to become the best version of myself physically, spiritually, emotionally, intellectually. I love how I feel physically because I finally learned (in my 40’s) how to take care of my body. I love my body even though it doesn’t fit society’s beauty standards. I love stretching myself and learning new things even though I’m supposed to be done with all that.

I am done with society’s expectations of an aging woman. Aging is a privilege, and I intend to enjoy every moment of it. Do you want to live life out loud and age disgracefully? Here’s some things you can do:

1. Stop being a people pleaser. Stop doing the things you don’t want to do because you’re afraid of what other people will think or say to you.
2. Have a life outside of your family. Seriously. I lost myself in my identity as a wife and mom for a long time. Those are noble roles to fulfill - but they aren’t ALL of who you are.
3. Take care of yourself the way you would want your best friend to take care of herself. Eat whole foods, walk, strength train, sprint once a week, get enough sleep, hydrate, and de-stress.
4. Do something you love doing every week just for the sheer fun of it.

It’s time to grab life by the ⚾️ 🏀 🏈. You in?

Birthday Breakfast! Collagen coffee and cookies and cream keto dessert from to kick off my 50th birthday. Scrumptious.

One of my fave summer dinners: steak and garlic butter green beans. So good!

I just sent the replay of this fire class out to everyone on my email list. If you’re not on my list - 1. What in the world? 😂 and 2. DM me and I’ll send you the replay. Healthy weight loss follows these 5 basic principles.

Did you know that getting early morning light is a healthy habit? It helps by balancing our circadian rhythm - the sleep wake cycle. It helps you sleep better at night. Quality sleep is imperative for your physical, cognitive, and emotional health. So get some early morning light in those peepers.