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Nourished Fit Free is a place to be inspired to nourish your body, mind and soul, to move more and to free yourself from the things holding you back from your goals.

01/10/2021
30/09/2021
Healing has not been a linear path. There have been so many ups and downs over. It has been day by day. It has also led ...
02/09/2021

Healing has not been a linear path. There have been so many ups and downs over. It has been day by day.

It has also led me in new directions and to discover new passions.

I am healing into a different version of myself.

Summertime goodness!!
29/06/2021

Summertime goodness!!

I can’t wait to dig into this kale salad with miso maple dressing. Eating your veggies doesn’t have to be boring. I am l...
19/05/2021

I can’t wait to dig into this kale salad with miso maple dressing. Eating your veggies doesn’t have to be boring. I am learning to get creative and cook delicious meals that are helping me to feel better.

I am so happy for some warm weather.  It’s seems like the cold lasted forever this year.  I can’t wait to spend some tim...
26/04/2021

I am so happy for some warm weather. It’s seems like the cold lasted forever this year. I can’t wait to spend some time outside. Warm weather also means lots of delicious salads.

Today I am really trying to focus on what I can do.  I worked out for the first time since I started not feeling well.  ...
13/04/2021

Today I am really trying to focus on what I can do. I worked out for the first time since I started not feeling well. It was humbling, to say the least, but I was very happy that I could do it. It's all about how you look at it and I am choosing to look for all the good in today.

I went on my first walk this morning in six weeks. I am now looking forward to healing and learning to live with a possi...
08/04/2021

I went on my first walk this morning in six weeks. I am now looking forward to healing and learning to live with a possible autoimmune disorder. I am so grateful to be back up and moving after not feeling good for so long.

We are all different. We have different needs and enjoy different things. There is no one size fits all when it comes to...
01/03/2021

We are all different. We have different needs and enjoy different things. There is no one size fits all when it comes to your health. You do what works for you.

Our health is determined by so much more than just what we eat.  We have to be mindful of all the things that we are tak...
26/02/2021

Our health is determined by so much more than just what we eat. We have to be mindful of all the things that we are taking in. What are you listening to? What are you are reading? Who are you talking to?
Are these things uplifting you? Are they supporting you?
Or are these things making you feel stress, anxiety, or anger?
Today really think about how you want to feel and choose things that support that feeling.

Eat all the veggies!! 🥕🥦🥬🥑🥒 🍅
25/02/2021

Eat all the veggies!! 🥕🥦🥬🥑🥒 🍅

As I’ve mentioned before, about 75% of your plate should be vegetables. The deeper the color, the better. The more variety, the healthier. Eating a rainbow of colors every day is a surefire way to get an abundance of nutrients and beneficial phytochemicals through your diet. ⁣

Stick with mostly non-starchy veggies. These foods are high in fiber, too, so they’ll fill you up without filling you out.⁣

Winter squashes and sweet potatoes are fine in moderation (½ cup a day). Not a ton of potatoes! French fries don’t count even though they are the number one vegetable in America. Always choose real vegetables in their most whole and natural form. ⁣

After leaving town for a family emergency and getting caught in the Texas snow storm I was more than a little tired and ...
24/02/2021

After leaving town for a family emergency and getting caught in the Texas snow storm I was more than a little tired and stressed. When I got home I found a full pot of my favorite lentil curry soup waiting for me. One of my friends took the time to make me an amazing home cooked meal and it meant the world to me. I am incredibly grateful for my friends and all the love and support I get from them.

How to Celebrate Even When The Journey Is Hard - Because It Will Be.. ;)Would you pick up a book or watch a movie about ...
23/02/2021

How to Celebrate Even When The Journey Is Hard - Because It Will Be.. ;)

Would you pick up a book or watch a movie about someone taking a long journey through the snowy mountains by themselves and everything just went perfectly fine?

It would be a pretty anti-climatic story.

No near-death encounters with bears, blizzards that derailed the trip, or other hardships that led to self-discovery and perseverance.

When we make a goal and set off on a journey to achieve it, do we really expect that everything will go perfectly fine and it will be easy?

If you make a big enough goal - a goal worth achieving - it is likely going to take time and you are likely to be discouraged along the way.

It is HARD to maintain motivation when we aren’t seeing results right away. It is hard to stick to the plan when we feel discouraged.

In the book Emotional Intelligence, it states that 15% of success can be attributed to knowledge and education. The other 85% is from dedication, perseverance, attitude, and vision.

I think that in order to stay motivated and not give up during a challenging journey towards success, we must take time to truly appreciate the journey and celebrate our hard work along the way.

💥 Appreciate the daily choices you are making
💥 Appreciate the new habits you are forming
💥 Recognize the sacrifices you are making
💥 Celebrate the hard-working, dedicated person you are becoming.

If you cannot do these things now, you will always be chasing a new goal or be living in fear of losing that goal.

Don’t wait until you reach a goal to act like the person who reaches the goal. Start doing that now. It will make achieving that goal easy to step in to. And you may even notice the outcome of the goal becomes less important because you are appreciating and celebrating yourself in a whole new, wonderful way.

I’d love to hear in the comments a goal that you are working towards right now! I’ll share a few of mine below too. ;)

Happy Monday!  Let's make this week count!What is one goal that you have for this week?
22/02/2021

Happy Monday! Let's make this week count!
What is one goal that you have for this week?

With all the cold weather right now, soup is the perfect thing to have for dinner.
18/02/2021

With all the cold weather right now, soup is the perfect thing to have for dinner.

Three Steps To A Healthy Body Image + Fuller LifeWe are often our own biggest critics. Especially when it comes to our b...
16/02/2021

Three Steps To A Healthy Body Image + Fuller Life

We are often our own biggest critics. Especially when it comes to our bodies.

Having a healthy body image means that you feel comfortable with how your body looks.

While working on health and fitness goals, your body might not be exactly where you want it to be at this moment - but it is important to feel comfortable in your own skin regardless of where you are in your journey.

Recent studies showed that 34% of all adults have negative or low feelings about their body image.

Although social media and Hollywood might make you think otherwise: there is no such thing as a “perfect” body.

What’s truly important is a healthy body - and a healthy body image.

These three steps are important in developing and maintaining a healthy body image:

✨ Stop comparing yourself to others.

Everyone’s body is different. Our metabolism, genetics, bone structure, muscle mass, age, s*x all contribute to our body shape. Don’t compare yourself to others. A healthy body looks different on everyone.

✨ Appreciate what your body CAN do.

Your body is a pretty magical machine that works all day every day to help you meet your goals. When you look in the mirror, take a moment to appreciate all of the awesome things your body does. Breathing, running, walking, hugging, climbing, growing. Gratitude is a wonderful thing.

✨ Replace negative thoughts with positive thoughts.

We each have a thing or two that we don’t love about our bodies. When those negative thoughts pop into your head (my thighs are too big, my stomach is not flat enough) replace them with positive thoughts about your body (my legs are strong, I look good in this shirt.)

Happy Valentine's Day!I hope your day is filled with lots of love.
14/02/2021

Happy Valentine's Day!
I hope your day is filled with lots of love.

Since tomorrow is Valentine's Day, I had to share my favorite chocolate recipe.  These brownies are delicious and secret...
13/02/2021

Since tomorrow is Valentine's Day, I had to share my favorite chocolate recipe. These brownies are delicious and secretly healthy. I hope you love them as much as I do.

Pumpkin brownies are chocolaty, gooey and absolutely delicious. No one will ever guess that they are secretly healthy. Plus they can be made in one bowl.

These are two of my favorite wraps for a quick, healthy and easy meal.  I like to fill mine with hummus and tons of vegg...
12/02/2021

These are two of my favorite wraps for a quick, healthy and easy meal.
I like to fill mine with hummus and tons of veggies.

All those past experiences have made you the person you are now.  They are part of who you are.  They can be painful and...
11/02/2021

All those past experiences have made you the person you are now. They are part of who you are. They can be painful and need to be dealt with, but we can't spend all of our energy hating what has happened or wishing for a different past.
These experiences need to be worked through and accepted in order for you to love the life that you have now.

Just in case you needed a reminder today.
10/02/2021

Just in case you needed a reminder today.

Being Healthy Requires OwnershipA little tough love coming.  We often think that signing up for a program or hiring a tr...
09/02/2021

Being Healthy Requires Ownership

A little tough love coming. We often think that signing up for a program or hiring a trainer is the solution to our health and fitness struggles.

While both are wonderful tools to help you reach your goals - YOU still have to do the work.

You still have to prepare healthy meals even when you are busy, go for a walk or run even when it is cold outside, do the push ups while your family watches tv…

If you find yourself blaming the diet or coach or other external circumstances for your failures, you are not taking responsibility to figure problems out on your own.

Just like we cannot rely on other people and things to make us happy, we cannot rely on other people or things to reach goals for us.

Stop looking for quick-fixes and put in the time to do the work. ;)

Are you a planner or do you just go with the flow?
08/02/2021

Are you a planner or do you just go with the flow?

Learning to love and feel confident in who you are is not easy.  I struggle with it everyday.  But if you want to create...
07/02/2021

Learning to love and feel confident in who you are is not easy. I struggle with it everyday.
But if you want to create a life you love, you have to like who you are. You have to be kind to yourself. You have to put yourself on your priority list.
Start by asking yourself what it is that you really want. Figure out what you enjoy doing. Speak kindly to yourself. Write down all the amazing things that you like about yourself.
You are worth it! I know that I say that all the time, but I truly believe it.
You are worthy and amazing and enough! Keep telling yourself that until you believe it too.

Why do you workout?My answer is E!Exercise has so many benefits for your mental and physical health.
06/02/2021

Why do you workout?
My answer is E!
Exercise has so many benefits for your mental and physical health.

There is so much conflicting diet advise out there right now that it is so hard to even know where to begin.  What are w...
05/02/2021

There is so much conflicting diet advise out there right now that it is so hard to even know where to begin.

What are we supposed to do?

To make real sustainable changes, I like to start with one small step. It isn't practical to overhaul your entire lifestyle overnight. We usually end up getting frustrated and just give up when we try that.

Making one small change will lead to more over time. Pick a place to start like drinking water, adding in more fruits and veggies, or going for a walk everyday.

Once that becomes habit you can add on another healthy habit.

It is the little things that we do each day that really make a difference in our wellness.

It is National Homemade Soup Day!  Who knew this day even existed?This is the perfect day to try to new soup recipe.  He...
04/02/2021

It is National Homemade Soup Day! Who knew this day even existed?
This is the perfect day to try to new soup recipe. Here is what I'm making tonight: https://asimplepalate.com/blog/creamy-cauliflower-soup-vegan
What is your favorite kind of soup? Comment 👇

Learn how to make this healthy cauliflower soup that can be made on the stove top or instant pot. A naturally creamy soup with plant protein!

What healthy habit do you have now that you wish you had started earlier?  Remember it is never too late to start!      ...
03/02/2021

What healthy habit do you have now that you wish you had started earlier?

Remember it is never too late to start!

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Our Story

Hello! Welcome to Nourished Fit Free. I am so glad that you are here. Stick around to learn to NOURISH your mind and body, Get FIT + strong and FREE yourself from the things holding you back from having the life you want.

Meet Kim

I am a Health Coach and Fitness Instructor. My days are filled with teaching fitness classes, helping women regain their health and chasing after 3 kids.

My husband (Mike) and I live in North Carolina. We are lucky to get to spend a lot of time in the mountains hiking and camping when we aren’t following our teenage daughter around to softball tournaments. I love working out, coffee and smoothies and hanging out with my crazy family wherever we happen to be.