Don’t let the internet…

crush your optimism, define your worth, stifle your magic, wreck your wild or dull your self-love.

I found this quote as I was scrolling Instagram the other day.  There is some beautiful artwork  that goes with it by Dani DiPirro over at PositivelyPresent.

It really hit home for me because so much of the content that I put out into the world reflects what I feel like my daughters need to hear a certain week, or maybe it reflects what I need to tell myself in a particular moment. Or maybe it’s a message for a friend who I know is hurting.

I try to be a source of inspiration to help others chase their dreams, get through rough patches and believe in themselves. So when Rachel Hollis released her second book, Girl Stop Apologizing, and I saw multiple negative articles and book reviews, I took it a bit personally. I felt like the criticisms could also apply to my work. 

I strive to put out uplifting and empowering...

 After breast cancer treatment, as a result of being on a hormone-blocking drug to reduce the risk of recurrence, I felt like my body aged 30 years, practically over night. While that's never something anyone wants to experience, it forced me to devote time to learning even more about how the body works. I've learned a lot about pain, and continuing to be active with pain, over the past three years. And, that is good news for my clients and all of you. 

If you're a runner, and you’re struggling to run because you have aches and pains… or if you’re someone who has always wanted to run but feels like you can’t because you feel like your body is creaky and tired… Or if you can't even get started with a workout program because it's just uncomfortable to move... WE NEED TO TALK. In fact, today’s episode is all about ways to change up your training so that you can perform your best at any age.

I’ve talked before about the 8 pillars of...

I've heard people say that mindfulness is the new running, meaning that mindfulness is going to be the next big health craze to gain mass appeal, just as running did in the 70s and again in the 90s. When we think of mindfulness, we often think of meditation, which has tons of benefits (such as helping with pain, anxiety and depression, calming the mind, enhancing creativity, helping with age-related memory loss, reducing stress and more). However, the idea of sitting in a dark room and doing nothing can be intimidating... and can sound really boring to those of us with busy minds!! So, I was excited to interview Viviane Wolfe about yoga because yoga has its own benefits, in addition to the benefits that meditation brings. 

If you are a chronic restarter -- you find yourself setting a goal, and starting over again and again and again -- you need this FREE 30 Day Course I'm offering. Crush Your Goals (for real, without being a chronic re-starter) starts on March 11th. It's not a...

I first met the team from Empower Fitness at the IDEA World Convention last summer. As I walked past their booth, I saw people bouncing on these big, blue balls, similar to what many people my age remember as the Hippity Hop from their childhoods. I turned back and asked to try one... because THIS was a company I could get behind. I love the team's philosophy that fitness should be fun, and so I've done a number of promotions with them over the last few months. 

In this interview, I talk with Donna Savage, who co-founded Empower Fitness with her husband.  We talk about why fitness should be fun, why her company creates products they market to women, and what it's like to be a working mom. We also talk about their new product, the HOPfit and why they've created a whole line of nostalgic fitness products (such as the Skip Fit and weighted hula hoops I've demonstrated on my Instagram in the past.)

I'll be posting content using their new HOPfit all week over on Instagram, so...

Tracy Cotton has always had a taste for adventure. That taste has led her to carve a niche in her insurance career as a farm to fork agent in Western North Carolina. After a lifetime of being sedentary and overweight, she began an health and fitness journey in 2015 where she shed many pounds while getting more active. She's run 5Ks, and started backpacking, including a couple of long weekends on the Appalachian Trail. Then, she decided that turning 50 in 2019 needed to be the biggest adventure of all. She took suggestions from friends and family to determine a list of 50 things to try for the first time. The collaborative list is a wide range of activities from learning to play chess to becoming a sprint triathlete, to pole-dancing to home brewing.

You can follow her adventures as she blogs along the way at www.the50for50adventure.com

About your Podcast Host:

Coach Kim explores topics that will help you power up your life so that you can design a life you love. If you are...

There are so many things that we resist -  or that we accept as truth - just because things have always been done a certain way. This week I'm addressing 12 mindset shifts that will help you improve  your performance in life, at work and as an athlete.

Tune in as I expand on the following mindset shifts: 

1. You don't have to feel old and achy.
2. Short workouts count!
3. Wear heels and pointy shoes only for special occasions.
4.  Journaling isn't just for teenagers and scrap bookers.
5. Being exhausted isn't a badge of honor.
6. The warm up isn't fluff.
7. Strength work is part of the plan, not an add on.
8. Failure isn't a bad thing.
9. Life isn't a contest (stop comparing).
10. Be happy for your friends' success.
11. Love the process.
12. Retrain your brain to interpret nervousness as excitement.

Listen in the player below, or head over to iTunes, Google Play or Sound Cloud. I'd love to know what other mindset shifts you wish those around you would make. Join the strength...

(Listen by clicking above, or head over to iTunes, Google Play or Spotify)

Were you the recipient of a bunch of eye rolls when you tried to add some extra movement into your day after listening to last week's podcast? If  the people you work with thought you were slacking when you took your movement breaks, this podcast has the facts and statistics you need to convince leaders in your organization that a workplace wellness program is good for the bottom line. 

You don't have to start with a fancy, high-tech wellness program. You can start small by making it fun, and getting people talking, laughing and moving together.  A wellness program that involves some form of movement--running, yoga, pilates, walking- will benefit your company in huge ways. In addition to helping individuals improve attention, motivation, focus and a sense of well-being, they contribute to productivity, a sense of belonging and help people work together better as a team. 

If you are...

Today’s episode is all about how you can use wellness in the workplace to boost productivity. But, even if you are not a manager or leader at work, I want you to listen to this because 1) you might have a leader in your life who needs to hear this message. And 2) because we are all leaders, whether it’s leading our families or leading committees at our kids’ schools or participating as volunteers at church or other community organizations.

Imagine this…

You’re trying to lead a team. You have products to develop, projects to deliver, and budgets to hit.

But, you have a huge problem.

Energy is low and your team is not performing. Their communication is in the dumps, and they are competing against each other when they should be collaborating.

They are making outrageous commitments that, despite working long hours,  will ultimately disappoint the client. Morale is low, and there’s no passion for the work they are doing. Your head is pounding...

Do you need a running coach? Can’t you just download a free plan from the internet and get to work?  And if you hire one, what do you even talk about with them?

I am a coach, and of course I believe that everyone can benefit from having a coach. Running coaches aren’t just the type of runner you might consider faster or elite. If you are new to running, a coach can be just as important to your success, especially when it comes to helping you continue lacing up and getting out the door.

In this week's podcast, I cover eight types of conversations you might want to have with your coach. Remember your coach is someone you’ve hired to be in your corner, to support you, to help you plan, to help you work through challenges and all the mental things that runners experience as we train. I truly care about each of the people I coach. I want them to run the races they have poured their hearts into. And I want them to get to race day happy, healthy and...

This week, I'm talking about the impact small behavior changes can make over time.  To see big changes in your performance, you don't need to make grand, sweeping changes that will have everyone talking. Just like the tortoise and the hare, slow and steady wins the race. Start with just one habit each week, and before you know it, you will transform your running. 

If you're not a runner, NO WORRIES! You can learn from this too. No matter what you want to accomplish, small changes in a variety of areas can bring big results. For my runners and triathletes, I share six areas where you can make a number of small changes that will make you stronger and faster without running a single step. We'll look at: nutrition, sleep, hydration, strength, mobility and mindset.

To listen to the full podcast, go to iTunes, Spotify or Google Play, or listen in the player right here:

It would help me immensely and -I would think you're a ROCK STAR- if you would...