Author Archives: Mike


Everything seems to be ‘High Priority’. The to-do list keeps getting longer and longer. Nothing falls off. All of it needs to be completed yesterday.

The general world I see, through my experiences and the experiences of my cleints, is that there is almost zero down time in our schedules. Whether it is work, school or relationships – there is minimal time allowed for personal attention.

I don’t claim to be an expert on managing all of this. I over book myself and fall short of my desired results regularly – but there are some key differences to how I prioritize my time and personal health vs. how most of the people I interact with do. No matter how packed my schedule is or how many ‘PAST DUE’ items are on my to-do list I keep these priorities in tact:
1. Eat Well
2. Exercise
3. Find a rythmn and pace that allows me to be mindful and productive
4. Enjoy the down time – schedule ‘Breathers’

Let’s go into this a little more, starting with ‘Eat Well’. You have to eat. I don’t care how busy you are or how long your list of due items are, you have to eat. This is where you can make THE SINGLE LARGEST impact to your overall health and quality of life. Choose better food. Strive to make each meal healthier. It takes the same amount of time to scramble up some eggs, add an avocado and top it with a little salsa as it does to throw a couple of pop tarts into the toaster. Choose better food.

Exercise – This is CRITICAL if you have a job that requires you to sit for most of your day. Sitting is becoming more and more of a health crisis in the modern world than ever before. The inactivity, poor mobility, improper posture and positioning is causing problems from EVERY health angle you can imagine. Poor metabolism, poor circulation, poor muscle development, increased neck and back pains, improper shoulder and hip alignments… the list goes on. If you have a job that requires you to sit, EXERCISE needs to be at the top of your priority list. You must ‘undo’ the damage you are doing DAILY.

Rythmn – I learned about this through some of the Life Coaching certification work I gained. Rythmn is about finding a pace that you can sustain for the long haul. It requires having routines put into place. Knowing how much time you need to accomplish certain projects or tasks. Allowing yourself time to move from one to the other. Learning how to keep a cadence that does not cause significant stress, but is appropriately productive. For example – wake up, have a good morning routine that allows you time to get ready for the day and eat a good breakfast. Allow time to get out to the car and head to work without having to ‘battle’ traffic or drive like a maniac. Get to work and set up for the day. Enjoy your morning beverage and be mindful of what you are doing. Move from one task to another without rushing. Have a nice lunch without ‘multi-tasking’. Talk to people, look them in the eye. Breathe. Move through the day like this. Finish in the evening with a nice dinner. Have an enjoyable cup of tea as you wind down for the evening. Go to bed feeling relaxed and confident that you will repeat this the next day.

Enjoy the down time – I schedule more ‘flex’ time into my schedule than I actually need. I do this so I have more breathing room around my projects. Sometimes a project will get cancelled or will take significantly less time than I thought. These moments I cherish. They may get filled with a long over due item, but the completion of that project brings great joy. I also make sure I actually schedule the down time/breathers. Lately I have had to schedule ‘Walk the Dogs’ in order to make sure it didn’t feel like Something Else I Have to Do. I love walking the dogs. It helps me get some fresh air, spend quality time with the ‘pack’ and get some exercise. I’ll add my 25# weight vest to combine some additional challenge if it is a particularly busy day, but otherwise it is a great opportuntiy to ‘undo’ the sitting damage I did during the rest of my day. This is also the time to just decompress.

If you properly implement these concepts – you will see some significant changes in your life. The one I monitor regularly is my overall health. How often am I getting sick? It has been well over a year since I had any kind of illness or need to cash in a Sick Day. There will be days that I dont feel 100% – sure. These days I slow my Rythmn down and improve my Eat Well focuses. I skip the workouts and make sure the casual dog walk happens. The ‘To-Do’ list is even lower priority. By doing this, I generally only need the one day to bounce back – the next day, I am right back into my normal Rythmn. If you ignore these signs and push through with 100% effort, you will burnout. When this happens, every wheel on the cart falls off. It can take days if not weeks to recover. Think about the loss of productivity in this situation.

Personally, I don’t have time to get sick. There are too many things I WANT to do. It’s not so much a matter of having things I ‘Have to do’ – I choose to do them. I have reasons why I want to do them. They are all optional. I know this. My scuedule is booked because I enjoy everything on it. But if I want to keep doing all of it, I need to make sure my priorities are right.

Eat Well
Keep to my Rythmn
Enjoy the Down Time

Sugar Cravings – Evil Sweetness

stack of sugar cubes in spoon. isolated on white
Sugar Cravings
Let me help you eliminate sugar cravings so that you can embrace a nutrient dense whole foods lifestyle while still enjoying delicious meals and desserts.

I prractice a holistic approach to health and wellness, which means I look at how all areas of your life are connected.

Together we will work to reach your health goals in areas such as
-achieving optimal weight
-reducing food cravings
-increasing sleep
-maximizing energy

As we work together, you will develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, life balance and health.

To see if we will work well together, call or email me to set up a FREE 30min Strategy Session.
(check out for contact information)

To your Optimal Self,
Kim Wendt
Health Coach, Fuel Your Potential

Adrenal Fatigue

sleep on computer
Adrenal FatigueKim Wendt

Definition – Adrenal Fatigue is any decrease in the ability of the adrenal glands to carry out their normal functions. This happens when your body is overwhelmed, when stress overextends the capacity of your body to compensate and fully recover.

I primarily help women overcome feeling stressed, burned out, and exhausted so they can wake up feeling refreshed and energized throughout the day without the need of stimulants like caffeine or sugar.

I prractice a holistic approach to health and wellness, which means I look at how all areas of your life are connected.

Together we will work to reach your health goals in areas such as
-achieving optimal weight
-reducing food cravings
-increasing sleep
-maximizing energy

As we work together, you will develop a deeper understanding of the food and lifestyle choices that work best for you and implement lasting changes that will improve your energy, life balance and health.

To see if we will work well together, call or email me to set up a FREE 30min Strategy Session.

To your Optimal Self,
Kim Wendt
Health Coach, Fuel Your Potential

Busy Professional Part 2

Java Printing

Now let’s talk about meals… Breakfast
For the busy professional, eating and exercise often get pushed to the bottom of the priority list.
From the moment you get up, it tends to be ‘go, go, go’.
Getting up a little earlier to ensure you get a solid breakfast is often unimaginable (but mostly because you were up late or had poor sleep). As with any new project or focus at work, you will need to make some committed adjustments to your routines at home in order to make this a successful venture.

  • Get to sleep earlier
  • Wake up earlier
  • Eat each of your meals
  • Repeat

I mentioned it in part 1 – reduce your carbs and increase your protein. Here are some examples of Breakfast meals that are quick and easy:
In order to make them super quick, you need to utilize ‘left overs’-
Eggs and green beans
Eggs and broccoli
Eggs and zucchini
Pork chops and any left over veggie
or make this in advance and have these ‘muffins’ ready to go.

By taking a little extra time and preparing a little extra food, you set yourself up for success by having the tools available when you need it (and when you don’t have the time). Making sure you keep your energy levels consistent throughout the day by eating solid meals will help you in everything you do. Clearer mind for decisions, more energy for everything, better attitude, less stress, and better health.

If your ‘go-to’ is a bowl of cereal with a glass of orange juice, you are simply supplying your body with a big hit of SUGAR and preparing it for a day of ‘hunting’ for more. Be careful – it is sneaky. Sugar is in everything… check out this website to see some side by side comparisons of how much sugar is in the foods you may consider ‘healthy’.

Busy Professional; Part 1

Man pointing towards window display
The focus of this article is about better eating options for the busy professional.
Quick background on me – I have spent many years in the corporate environment and have learned how to navigate the unhealthy world of eating, sitting, driving, constant computer work, and endless meetings. One of the most important things to realize is this – even though you may be extremely exhausted at the end of a busy work day, you likely BARELY MOVED. This inactivity is putting an enormous dent in your health. It is speeding up your aging process and making you less and less healthy. There are several things you can do to counter-balance this poor situation.
1. Move more. Park further away from the building, take the stairs rather than the elevator, drink plenty of water and go to the bathroom further away from your desk, etc… MOVE MORE.
2. Ditch the carbs. The breads, grains, sugar, excess fruit, etc… Carbs are instant quick energy, but if you don’t use them immediately, the excess is stored as body fat. Realize how much (or little) you move and adjust your carbs DOWN.
3. Increase your protein and healthy fats.
4. Prioritize sleep – even if that means going to bed shortly after 8pm. No joke.
5. Drink plenty of water… Over 120oz a day
6. Cut the caffeine – especially if you are trying to get your sleep under control

Next Article – Food/Meal options

Nutrition Conversation

Nutrition Conversation

Nutrition Conversation

This last Saturday I lead a Nutrition Conversation at Systematic CrossFit.
There was a nice turnout of people – some great conversations around Nutrition – and some excellent examples of how important food is for proper health.

I offer Coaching services focused on Nutrition. Usually the challenge for people to make the necessary changes have more to do with a lack of information and accountability rather than will power alone. There are so many mixed messages out there – how can one really know what path to follow.

I can help give direction, offer support, hold accountable, as well as assist you in making adjustments to ensure success.

Let me know if you are interested – just check out my website and shoot me an email.

Make 2014 your healthiest year yet.


Food and Emotions



The emotional aspect of food is largely under assessed. It’s easy to write about what you should eat and what you should avoid. Creating a ‘Plan’ can be fun and exciting – executing said  ‘Plan’ is another story.

Finding a Coach who can help you through this is critical. Taking small, consistent steps towards a Healthy Relationship with food is the priority. This is where some of the current diet trends miss the mark completely. 30 Day elimination diets are good for bringing awareness of how certain foods impact the body, but what do you do with that information after the 30 days? And what kind of stress/pressure/anxiety is brought up during those 30 days? Everyone reacts differently. In the end – you need to know what your goals are and why you are choosing the path you are on.

We off support for clients who need help with the emotional side of their diet. If you suspect that you have triggers that lead to over eating or poor food choices, let’s chat. Together, we can help create a plan that steers you in the right direction for Optimal Health. Everyone’s needs are different. We can help you uncover what your needs are… you may be surprised on what the ACTUAL root cause is.