Tag Archives: Nutrition


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 FYPlife.com for contact information)

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

Rest and Recovery

“I wholly recommend that you focus the 23-½ hours daily of non-exercise not on increased physical performance but on enriching your soul.” – Coach Glassman

So far, we have talked a lot about food and overall nutrition. Optimizing your potential will come from aligning all of the stars together – Nutrition, Exercise, Rest/Recovery, and overall Stress Management.

In the early years of CrossFit, the CrossFit Journal looked much different. Many of the original articles from back then are available for FREE… they are great little insights to Coach Greg Glassman’s thought process at the time.

I dug up an article that discusses the topic of Rest/Recovery, Overtraining, and maximizing your Optimal Performance. I like what Coach has to say – there is a fine line between Overtraining and Optimal Performance. If you never find yourself teetering on that line, you have not fully explored your potential. Spending too much time getting massages, relaxing, doing yoga, etc. will simply keep you further away from achieving your desired performance goals. At the same time, working out for 3 hours is essentially 2.5 hours too long. Pushing yourself to High Intensity and finding your performance limitations in a 30 minute window on a regular basis is ideal.

The another thing that Coach reiterates – Nutrition is KEY to effective recovery. If you have never seen the CrossFit Pyramid for Success, the FOUNDATION is Nutrition. “Eat Lean Protein, Veggies and Fruit, Nuts and Seeds, no Sugar, little Starch” – that has been the CrossFit mantra for Nutrition for the longest time… sounds very Paleo to me. I have plenty of reasons why I would tweak that mantra a little, but it is in the right ball park.

Here is the LINK for the article written by Coach.

Fat, Fat, Fat

When I describe my daily diet to people, I generally get a response of ‘wow, that’s a lot of fat!’ or ‘that can’t seem healthy’ or my favorite ‘where do you get your fiber?’.
These questions come up because my food choices break down to something like 50% of my calories coming from Fat, 30-35% from Protein and the remaining 15-20% from Carbs.
I don’t eat Grains or Legumes. No bread, no pasta, no cereal, no waffles, no pop tarts, no twinkles.
I do eat Meat, Lots of Veggies, some fruit, nuts and seeds and a lot of fat from sources like Avocado, Coconut (oil, flakes, butter, milk, etc… Any and all forms!) and animal fats like rendered bacon fat.

Why do I do this? Marks article does an amazing job explaining the benefits of being Fat Adapted.
At one point in time I was the Sugar Adapted example that Mark speaks to. I was Vegan. There was no way I could go more than 2-3 hours without needing to eat. I survived off carbs. I was diagnosed as ‘pre-diabetic’. I had to change for the sake of my health.

Take the time to read the following article.
If you are interested in adjusting your diet and making some strides towards becoming Fat Adapted, please feel free to contact me!

Mark Sisson – Fat Burning article