Vibrant Beyond 40: Navigating Health, Fitness, and Life for Women

08/09/2024

“What can I do about emotional eating?”

This comes up a lot with my clients looking to lose weight.

The simplest way to address it?

See it for what it is: a habit — NOT a personal shortcoming.

Once you see it that way, the key is to find a more helpful habit to replace it with.

You can do this by creating what I call a “self-care menu.”

Come up with a list of healthy or fun actions that make you feel good — things you can do BEFORE you reach for food to soothe or celebrate your feelings.

You can…

Play with your pet for 5 minutes
Listen to one of your favorite songs
Go outside for some fresh air
Do some quick stretches
Meditate for 5 minutes

Doing these things can help disrupt your old “trigger → behavior” cycle with something that feels good and that you enjoy.

AND… this short interruption can help give you some breathing space so you can be more mindful about your next food decisions.

Want more help identifying your “triggers” and replacing them with more helpful habits? DM me the word “MOOD” to grab my NEW “Food & Mood” Journal for FREE!

04/12/2024

🤔 Commonly Asked Question: “Are organic veggies and fruits healthier?”

⚖️ The answer is… wait for it… it’s complicated!

There’s no real evidence that organically grown produce contains more vitamins, minerals, and other nutrients than conventionally grown, according to researchers.

But something that organic produce doesn’t have: a layer of pesticide residue!

Eating enough fruits and veggies (organic or not) is a key part of a healthy diet — so knowing which ones have the most residue can be good info when shopping!

It can help you save money AND upgrade from conventional to organic when it makes sense.

⛔ Here’s the latest top 12 “Dirty Dozen” fruits & veggies, from the EWG:

Strawberries
Spinach
Kale, collard, mustard greens
Peaches
Pears
Nectarines
Apples
Grapes
Bell and hot peppers
Cherries
Blueberries
Green beans

A total of 210 pesticides were found on Dirty Dozen items.

Some studies link those pesticides to health issues like hormonal imbalance, weight gain, mood issues, and a bunch of other struggles we’d all rather not deal with.

So if you CAN buy these items organic, that may be your best bet.

Save this and follow me for more weight loss and wellness tips. 🎯🚀

03/22/2024

💪 Every morning, you have a choice: you can hit the “snooze” button on your goals — or wake up inspired and go after them.

Starting your day with a SPECIFIC goal or intention helps you stay focused and keeps you moving forward.

But if you want to take it up a notch?

📓🖊️ ENDING your day with a quick reflection on what went well and what you can do differently tomorrow will help your brain clarify your thoughts.

It's all about creating a cycle of positive action: morning motivation to propel you forward, and evening reflection to help you refocus.

So, what's one goal you're working toward now? Let's inspire each other in the comments below! ✨

If you're looking to make your goals a reality, my virtual 90 day program, Rise up 90: The Lean & Confident Blueprint for Busy Women is here to guide you every step of the way. DM me 'DETERMINATION' and let’s make it happen together!

03/14/2024

03/13/2024

Let's face it. Dining out is convienent, delicious, and part of our social life! You can enjoy life and still stay on track with your weight loss goals.

Want to catch the full episode? Jump over to our YouTube channel and look for Episode 6: Nutrition Strategies for Busy Women. Also be sure to give us a FOLLOW and tune in for the next podcast on Wednesday, March 27th att 7pm EST.

Phoenix Personal Training and Nutrition by Holly Hyldelund
Down South Strong By Kim Watson-Pitts

03/06/2024

Whose morning routine needs a reset?! ☀️ Comment RISE for my free 7 Day Morning Routine Challenge (science backed, no fluff)

Whose morning routine needs a reset?! ☀️ Comment RISE for my free 7 Day Morning Routine Challenge (science backed, no fluff)

03/04/2024

❤️ What’s the difference between affirmations and intentions? And does it even matter?

▶️ Both are powerful mindset tools backed by science. So, yes, it matters!

Especially when they work together.

Here’s one way to think of them:

☔ Affirmations are like an umbrella, protecting you from negativity and distractions by shielding you with positive thoughts.

🏃‍♀️ Intentions are all about the things you intend to do UNDER the umbrella to make your goals a reality!

EXAMPLE:
Affirmation: My body is resilient, capable, and strong.
Intention: My food choices today will support my health and fitness goals.

Today think up a couple of affirmation and intention combos that are aligned with your goals — and then put them to work for you!

Another great way to boost your results is with accountability and support. Rise up 90: The Lean & Confident Blueprint for Busy Women helps you lose weight without feeling deprived. You can learn more here: https://thrivecoach.link/KO2cl9Y6

03/02/2024

Episode 6: Nutrition Strategies for Women

In this episode we are giving you strategies to help you stay on track with your goals and life a healthier lifestyle.

- The Myth of Diet Foods
- Navigating Nutrition Trends
- Decoding Food Labels
- Meal Prep Hacks
- Healthy Snacking on the Go
- Smart Strategies for Dining Out
- Wine, Chocolate, & Other Guilty Pleasures

Give it a watch and let us know if you found this episode helpful.

Episode 6: Nutrition Strategies for Busy WomenTonight we are helping the overworked, overwhelmed, and overstimulated women with healthy tips, tricks and hack...

02/28/2024

JOIN Kim & Holly when we go LIVE on the Vibrant Beyond 40 page to hand out "Nutrition Strategies for The Busy Woman".

Most of us have a deep love of food and many more of us are constantly looking for ways to eat healthy, but continue to find it to be a struggle with our busy schedules.

Tune in when we discuss:
- Meal prep hacks
- How to read nutrition labels to make an informed decision
- Dining out strategies to help you stay on track
- Healthy snacks on the go
- Navigating the latest diet trends
- And diet food myths

If you have questions about nutrition and food choices, drop them below and we will get them answered live during the broadcast.

SET YOURSELF A REMINDER TO JOIN US-- Tomorrow evening at 7pm EST.

02/27/2024

JOIN US: Wednesday, February 28th at 7pm EST, when we go LIVE to discuss "Nutrition Strategies for Busy Women"

Most of us are constantly thinking about food! What SHOULD we eat? What CAN we eat? I should TRY to eat better. I want to lose some weight. or even... I want to eat all the things!!

On this month's podcast we are giving busy women strategies to help them navigate food choices so that they can lose or maintain their weight and live a healthier lifestyle. Be sure to set yourself a reminder to join us on Wednesday, Feb 28th at 7pm.

02/25/2024

"I don't understand what I'm reading or how to use this information."

That's what a client said to me on a coaching call about reading nutrition labels. Understanding nutrition labels is the start to learning how to manage your macros.

Join us, .south.strong and , as we break down nutrition labels and what you really need to know in order to use them to reach your goals.

Set a reminder for Wednesday, February 28th at 7 PM EST!