Snacks, Munchies & Boredom (or fear, anxiety, loneliness, feeling out of control)

So many times when we are coaching our clients about creating new Fitness and Lifestyle habits the issue of snacks come up as one area where many people feel very challenged!

Perhaps it’s the “carb-y” before bed snack of toast and peanut butter or cereal or munching on a salty snack like chips or popcorn while cozy-ing up for your latest Netflix obsession, for many of us these routines are just that, a routine or a habit.

If you want to change the habit, first you have to be aware of it and how often you do it…you may not even realize that you do it 5 out of 7 nights until you track it. Wowzers – a lot of us do things very frequently without realizing just how frequent it is!!

Things to think about if you want change………

Am I really hungry right now? If so, what does my body need that I may not have had enough of today? (chances are it’s not refined grains or sugar!)

How am I feeling? Many times we eat to cover, soothe or distract from an unpleasant or unwanted emotion. Boredom, loneliness and feeling out of control are common ones. If it is an emotion you are becoming aware of – what else could you do to soothe that? Take a hot luxurious bath, email an old friend to see how they are, write down how you feel, listen to some tunes, read a good book?

Do I have an all or nothing attitude? i.e.. “I want to not eat in the evenings anymore so I will never have anything but water pass my lips after 7pm.” Habits take time to change, try replacing your snack with a healthier alternative ie. 1-2 tbsp. almond butter and apple 3x/ week and have one night a week for your old fave. When you have an all or nothing attitude, you create a forbidden fruit! If I tell you not to think about ice cream, the first thing you will think about is ice cream. Right? So be realistic, many small changes can add up to big results.

Does this choice I am about to make align with my goals? ie. am I getting myself closer or further from my goal with this choice?

Be aware of what your habits are, ask yourself the questions……then, with awareness set out to create new ones that align with your goals and long term vision.

If you have questions about this or anything else, don’t be shy to reach out! Kim + Stevie are here for you! If you want some extra help developing new habits think about trying out our next 28 Day KickStart Check it out here!


Are YOU even on your own calender?


I don’t know about you, but I have a mixture of excitement and trepidation this time of year! I sat down with both of the kids school calendars to do the dreaded inputting of PD days, holidays, parent teacher meetings etc, (sooooo much fun when you have one on a modified calendar and the other traditional so that very few of their holidays match up & we don’t even have their sport’s training schedule yet!!!) Alas, I digress! Stevie and I have also been going through our calendars, setting up our schedule for our fitness classes, trying to make sure that we are supporting each others travel plans, as well as the one on one work we do with our clients…..whew! Lot’s to think about….it can create a bit of anxiety looking ahead and knowing that the peaceful pace of summer is coming to a close.

But there is also a sense of fun and possibility with it all – the feeling of the new spiral notebook waiting to be filled with thoughts, ideas & possibilities. Oftentimes, as the principle “manager” of our households, we fill the calendar with what everyone else needs….get kids to practice for 6:30pm, book husband dentist apt, book dog grooming, son needs pants that are not “floods” before picture day etc.  So. Many. Things.

This process got me to thinking……have you put yourself on the calendar yet? What do you need to make this year more fulfilling than the last? Is this your year to finally take that art class? Get over your fear and try downhill skiing? Eat out less and cook healthy meals at home? Maybe every year you think, “this year will be different!” What does it take to actually make it different? To not turn around in June and sigh, maybe next year…..

Well if you really want things to be different, I challenge you now to put yourself on the calendar! Commit, plan it, make it happen, book it in! If you leave it up to chance we all know how quickly that calendar gets filled by details, details happen. This fall, be sure to fill it with things that nurture your soul too! Fill your heart and mind and try new things. Be excited, be bold, take care of you so that you CAN take care of the details.

xox Kim

This fall, Kim + Stevie want to help you reach your lifestyle goals – be it to get into a regular, fun fitness routine in your community or get specialized one-on-one help with Personal Training or Coaching.  Want to know more? Send us an email at


Our Motto – Will you Join us in Living it?

At KickStart our motto is “look good, feel great, love life”. The way we see it, if you feel great…if you love life…then your personal definition of looking ‘good’ –is a happy side effect. Nothing looks better on a lady than the inner glow born of health and confidence.

To embody the KickStart Lifestyle we believe that you begin to look at things that excite you, you find ways to eat that make you feel light and without restriction, you create positive habits without bullying yourself into them.

At KickStart, we are strong believers in feeling the best we possibly can.

With food, exercise and how we spend our time. We make decisions based on what’s best for us.

How do you want to feel?

What do you want your days to look like?  

Are you listening to what you need?

Waking up each morning and having the ability to make choices that create our life is one of our greatest gifts. Use that power, to make the choices that will keep you on the path that represents the KickStart motto! 

Look good, feel great, love life!!!


Kim + Stevie




All You Need is Love…Tough Love

I won two race entries for Melissa’s Road Race (10k) from Impact magazine!! Yay! One for me and one for Kim!! Awesome, awesome (free) publication that I’ve read without missing a page since I moved to Calgary. 

Not only am I going to run it, I would like to run it well. Therefore, it’s time to train. I wrote out my plan…what runs I will do on what days as I prepare for the race day. I am a planner, so this part is always very motivating for me. I have a neat little plan with a red sharpie to ‘X’ out the training as I complete it. So exciting, entirely motivating…a great goal to chip away at this summer.

But then it came time to run…on day 3 of my plan.

Oh MY GOODNESS…I need to be dramatic here as it felt Very. Dramatic. A waxing appointment would have been more appealing to me than a run, and I’m not talking eyebrows. It was hot, I was tired, I was in a baaad mood. Not surprising was how quickly my inner critic jumped in to spread nastiness through my head…saying things like:

“really, you are giving up already? It’s day 3.”

“this is just like you not to follow through.”

…and more.

 As I sat there, letting that ego voice in my head chew me up, feeling ashamed and writing off the run, a quiet voice said “force it”… “force yourself into those sneakers and hit the road. You can DO this.”

Force is defined in one way as “strength or energy as an attribute of physical action or movement.”

I needed to pull myself up to find that strength or energy.
I needed to turn my tough love switch to ON.

I hauled myself up the stairs, put on my running gear (pouting the whole time), pushed myself to the front door and forced my fingers to tie my runners, and then…I ran. I wish I could tell you it was the run of my life and the heavens opened and I’ll never bail on a run again, not quite (I was hot, tired and grouchy after all) but, my mood did take a positive turn and my family would think the run was epic based on that alone.

With all of this being said, it’s also important to know when to throw in the towel. I can sense a true reason to skip a run as opposed just not feeling like it. If I am sick, injured or just need rest, I have no problem opting out if required. This can be a fine line at times, listen for the little voice behind the inner critic. There is a lot of wisdom there.

Can we be gentle on ourselves while being firm and demanding more?
Can we flick the tough love switch to on without taking the inner critic voices to heart?
Can we do all of this without shaming or ‘shoulding’ on ourselves?


If what you are working towards falls into your ‘feel great, love life’ file, and you have to give yourself a boot to get moving towards it, do it. Use positive mantras, visualize the end result and keep reminding yourself of your ‘why’. I turn to this Ralph Waldo Emerson quote when I need a push. 

“The only person you are destined to become is the person you decide to be.” 

Who are you deciding to be?