Get Fit With Kim

Be a smart consumer and read labels carefully
Fat free products are loaded with sugar. Fat does not make you fat – SUGAR DOES! When grocery shopping, meals should have no more than 400 calories and snacks 150 calories – buy nothing with over 9 grams of sugar.
No overcomplicated routines/no overcomplicated diets
They have the highest failure rate because they don’t teach you how to live in the real world. Get back to the basic, common sense principles.
Never skip meals
All of my morbidly obese clients have one thing in common – skipping meals. The moment you allow your blood sugar to drop (when you feel hunger pains) you become a fat storing machine. You must eat small meals or snacks every few hours.
Don’t ever juice-blend
Always eat the whole fruit, not just its sugary juices. Juicing takes out the fiber but leaves you with the sugars. However, blending fills you with the whole fruit (fiber) and a lot more nutrients.
Sugar is the devil
Sugar throws our body into an immune suppressed, non-working state of chronic fatigue, depression, and hormonal imbalance. It is the leading cause of disease and depression in this country. To break the sugar addiction, get rid of refined sugar (anything that isn’t fruit or veggies) for 5 days in a row, then allow yourself to have one cheat meal on Saturday and one on Sunday. You will have curbed the chemical addiction for sugar and your brain will desire less.
Clean House – Remove ALL junk from your kitchen
Stop buying addictive junk foods, then hating yourself for not being able to resist.
Deprivation does not work
When starting a diet, for the first two weeks add healthy, nutrient filled foods (low sugar fruit/veggies/lean protein and a multivitamin). Your body will begin to naturally reject sugars and processed foods.
Crunches are a waste of time
If you carry weight in your midsection, you will just build muscle under fat – thus making you appear bigger! The only way to get a true 6-pack is to combine a healthy diet with resistance training.
Eat the Good, the Bad, then the Ugly
Classify the food on your plate in the following: Good = veggies/fruit/lean meats, Bad = starches/bread, Ugly = dessert/alcohol. Be sure to fill up on the good first.
Satisfy oral fixation with herbal teas
Curb late night cravings with your favorite flavored herbal teas. They have anti-oxidants and will satisfy oral fixations.
Water helps you lose weight
Three liters per day can burn 50-75 calories and double your energy, as well as clear your skin.
Eat natural foods
Research connects food additives that are present in many diet products with increased sugar and carb cravings.
Don’t be afraid to lift weights
Cardio is the slowest way to lose weight. It’s all about resistance training. This will burn more calories faster, and also add much needed muscle to speed up metabolism. Concentrate working out on the bigger muscle groups like the chest, back, gluteus, hamstrings, and quadriceps.
ONLY do intensity cardio
Forget about the heart rate monitor. Unless you have a heart condition, your cardio should be intense enough to feel your muscles burning. Raise ramp to maximum uphill and slow walk (almost a lunge) for 2 minutes. Then lower the ramp and run for 2 minutes. Take 1 minute to bring your heart rate down and then start over. Repeat 4 more times (equals a 20 minute session). It’s less boring too!

“Any tips for a 40 year old woman that can’t lose weight?”This is a typical question I get often. Most women over 40 have been on at least 5 diets- and nothing has worked in the long run. One of the biggest challenges is to take the changes in the hormone system into account. If you are a 40 year old women, your metabolism is working much slower compared to a 20 year old. Given the time constraints of middle-aged women you probably won’t be able to make up for this by increasing your exercise time. Here are a couple of tips which will help a 40 year old woman to lose weight permanently: First, you need to be clear what your motivation is and keep that motivation always on top of your mind. Write it down and post it around the house so you see it several times a day- especially everywhere you store food. Second, get your hormone system going as best as you can. You need to look for healthy nutrition and stress management. Your hormone system cannot function properly if it doesn’t get the right nutrients, and stress will challenge your hormonal balance as well. Third you need to understand that your body demands more calories than you can allow yourself to consume. This means: You need to handle having a slight feeling of hunger most of the time. The easiest way to address this situation is eating 5-6 small meals per day, so you always feel full. Being emotionally well-balanced helps too- you might need to learn some stress-releasing techniques. Last, being physically active will not only get your hormones up, it will energize you too. Many 40 year old women have little to no time for exercising. But, if you can integrate working out at least 30 minutes 3 times a week you will feel better and increase your chances to lose weight permanently greatly. Many 40 year old women have a hard time losing weight. My program targets this specific situation: