Living Vibrantly Coaching

Living Vibrantly Coaching As a WildFit coach, I can help you meet your weight loss and lifestyle goals in a short 90 day perio
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Never go hungry.Do you know that feeling? What’s the phrase - I’m so hungry I could eat a horse? When we allow ourselves...
07/16/2021

Never go hungry.

Do you know that feeling? What’s the phrase - I’m so hungry I could eat a horse?

When we allow ourselves to get that hungry, the standard for what we consider to be food is lowered, and we reach for things that are quick, easy and convenient.

Those foods tend to be sugary or processed - cookies, chips or chocolate bars. 🍪

Or they tend to be of the fast food variety - McDonald’s, A&W or Wendy’s. 🍔

And in my world, those are non-functional items; in other words, they are high calorie foods with little to no nutritional value. These are the foods that lead us to overeat and gain weight.

So how do we stop ourselves from going hungry?

By being prepared!!

Here are some of my tips:
1. Have some healthy snacks on hand - nuts, boiled eggs or cut up fruits and vegetables are great ideas. 🥕🍌🍎 If you know that you are going to be on the go all day, make sure you pack some of these snacks to take with you. A small cooler or insulated bag will come in handy.
2. Spend some time prepping your vegetables - if they are already washed, peeled and cut up, it is easier to reach for them in that moment when you need to eat NOW.
3. Do some meal planning - before I go grocery shopping, I spend some time deciding on what I am going to eat for the week. This way I know what to buy, and I don’t waste time each day trying to figure out what to cook for dinner.
4. Grocery shop with a list - based on my menu for the week, I shop for the items I need for those meals. This also helps me keep within my budget.
5. Don’t shop when you are hungry! We tend to make poorer decisions on what we consider to be food, and often overspend as well.
6. Batch cooking - make large batches of specific recipes and split it into individual portions that can be frozen and then eaten at a later time. This is great for those of us who don’t have a lot of time in the evening to make dinner, or need a quick lunch.

These ideas do require you to spend some extra time up front, but in the long run, you’ll not only save time, but you’ll make better, healthier food choices.

There are many more food prep ideas out there - share one of yours in the comments.

Never go hungry.

Do you know that feeling? What’s the phrase - I’m so hungry I could eat a horse?

When we allow ourselves to get that hungry, the standard for what we consider to be food is lowered, and we reach for things that are quick, easy and convenient.

Those foods tend to be sugary or processed - cookies, chips or chocolate bars. 🍪

Or they tend to be of the fast food variety - McDonald’s, A&W or Wendy’s. 🍔

And in my world, those are non-functional items; in other words, they are high calorie foods with little to no nutritional value. These are the foods that lead us to overeat and gain weight.

So how do we stop ourselves from going hungry?

By being prepared!!

Here are some of my tips:
1. Have some healthy snacks on hand - nuts, boiled eggs or cut up fruits and vegetables are great ideas. 🥕🍌🍎 If you know that you are going to be on the go all day, make sure you pack some of these snacks to take with you. A small cooler or insulated bag will come in handy.
2. Spend some time prepping your vegetables - if they are already washed, peeled and cut up, it is easier to reach for them in that moment when you need to eat NOW.
3. Do some meal planning - before I go grocery shopping, I spend some time deciding on what I am going to eat for the week. This way I know what to buy, and I don’t waste time each day trying to figure out what to cook for dinner.
4. Grocery shop with a list - based on my menu for the week, I shop for the items I need for those meals. This also helps me keep within my budget.
5. Don’t shop when you are hungry! We tend to make poorer decisions on what we consider to be food, and often overspend as well.
6. Batch cooking - make large batches of specific recipes and split it into individual portions that can be frozen and then eaten at a later time. This is great for those of us who don’t have a lot of time in the evening to make dinner, or need a quick lunch.

These ideas do require you to spend some extra time up front, but in the long run, you’ll not only save time, but you’ll make better, healthier food choices.

There are many more food prep ideas out there - share one of yours in the comments.

Let’s talk about weight!“Weight”, by itself is just an indicator of how much the tissues, fluids, bones, muscle and fat ...
07/09/2021

Let’s talk about weight!

“Weight”, by itself is just an indicator of how much the tissues, fluids, bones, muscle and fat in your body weigh all tallied together, but it is not an indicator of the breakdown of all those things.

Muscle and fat are very different; a pound of fat and a pound of muscle might weigh the same, but they take up different amounts of space in your body.

Muscle is denser and takes up less space, while fat is much looser and therefore takes up more space. So gaining a pound of muscle makes your body look much different than if you gained a pound of fat.

If you cut out the junk food and focus on eating whole foods, you will see a drop in your weight as some of the fat in your body is released. And as you stick to a healthy eating plan, you will experience a gradual weight loss.

Combining some form of intentional movement will ultimately result in a shift in your body composition, as more muscle is gained and more fat is released.

But here is the kicker, this might not result in “weight” loss.

This is why I always encourage my clients to take their measurements, or pay attention to how their clothes fit when they are working with me towards a goal of weight loss.

These are called ‘non-scalable’ victories, and we focus on them significantly during the WildFit program as there is much more to gaining back your health than just losing weight.

If you are finding the number on the scale is not moving, despite your best efforts to lose weight, then focus on something else.

What are some other indicators that your health is improving? Leave your ideas in the comments below.

Let’s talk about weight!

“Weight”, by itself is just an indicator of how much the tissues, fluids, bones, muscle and fat in your body weigh all tallied together, but it is not an indicator of the breakdown of all those things.

Muscle and fat are very different; a pound of fat and a pound of muscle might weigh the same, but they take up different amounts of space in your body.

Muscle is denser and takes up less space, while fat is much looser and therefore takes up more space. So gaining a pound of muscle makes your body look much different than if you gained a pound of fat.

If you cut out the junk food and focus on eating whole foods, you will see a drop in your weight as some of the fat in your body is released. And as you stick to a healthy eating plan, you will experience a gradual weight loss.

Combining some form of intentional movement will ultimately result in a shift in your body composition, as more muscle is gained and more fat is released.

But here is the kicker, this might not result in “weight” loss.

This is why I always encourage my clients to take their measurements, or pay attention to how their clothes fit when they are working with me towards a goal of weight loss.

These are called ‘non-scalable’ victories, and we focus on them significantly during the WildFit program as there is much more to gaining back your health than just losing weight.

If you are finding the number on the scale is not moving, despite your best efforts to lose weight, then focus on something else.

What are some other indicators that your health is improving? Leave your ideas in the comments below.

For those that don’t know me, my name is Kim Shennan, and I’m a health and wellness coach with Living Vibrantly Coaching...
07/01/2021

For those that don’t know me, my name is Kim Shennan, and I’m a health and wellness coach with Living Vibrantly Coaching.

I wanted to share some of my journey into nutrition and healthy eating, and why I became a coach with the WILDFIT program.

As I moved through my 40s and into my 50s, I noticed that I had added on a few pounds. And by that I mean, a few pounds one year, a few pounds the next, a few pounds the following year… you get the picture! As I struggled to stop this onslaught of weight I started to think that this was just what happened as you got older.

And then I noticed that my energy level was decreasing. But again, I convinced myself that this was just what happened as you got older.

Acid reflux joined my list of ailments, and my sleeping pattern got worse but I convinced myself that, well you’ve guessed it… this was just what happened when as you got older.

You know what? I was wrong; very wrong!

What changed??? Well, quite simply WILDFIT came into my life, at a moment when I least expected it, but, in hindsight, most needed it!

By learning more about a natural human diet, my energy came back, my excess weight was released, and my other ailments either improved or disappeared altogether. It totally changed my life.

And now, as a coach, I get excited watching the lives of my clients also change.

Are you feeling like it might be time to reclaim your health, making it a priority in your life? If so, let’s talk!

#getwildfit #healthylifestyle #healthyeating #healthandfitnessgoals #livingvibrantly #stopcountingcalories #nutritioncoach #wildfitcoach

For those that don’t know me, my name is Kim Shennan, and I’m a health and wellness coach with Living Vibrantly Coaching.

I wanted to share some of my journey into nutrition and healthy eating, and why I became a coach with the WILDFIT program.

As I moved through my 40s and into my 50s, I noticed that I had added on a few pounds. And by that I mean, a few pounds one year, a few pounds the next, a few pounds the following year… you get the picture! As I struggled to stop this onslaught of weight I started to think that this was just what happened as you got older.

And then I noticed that my energy level was decreasing. But again, I convinced myself that this was just what happened as you got older.

Acid reflux joined my list of ailments, and my sleeping pattern got worse but I convinced myself that, well you’ve guessed it… this was just what happened when as you got older.

You know what? I was wrong; very wrong!

What changed??? Well, quite simply WILDFIT came into my life, at a moment when I least expected it, but, in hindsight, most needed it!

By learning more about a natural human diet, my energy came back, my excess weight was released, and my other ailments either improved or disappeared altogether. It totally changed my life.

And now, as a coach, I get excited watching the lives of my clients also change.

Are you feeling like it might be time to reclaim your health, making it a priority in your life? If so, let’s talk!

#getwildfit #healthylifestyle #healthyeating #healthandfitnessgoals #livingvibrantly #stopcountingcalories #nutritioncoach #wildfitcoach

It’s a scorcher out there!!!☀️☀️☀️I just got back from an errand I had to run, and as I got in the car and drove away, I...
06/28/2021

It’s a scorcher out there!!!☀️☀️☀️

I just got back from an errand I had to run, and as I got in the car and drove away, I realized that I had forgotten my water bottle!! duh!! 🤪

So I wanted to quickly remind everyone to make sure you stay hydrated, especially on these super hot days!

Many of us are in some form of dehydration most of the time. And yet staying hydrated is one of the most important things you can do for your health. Even mild dehydration reduces your ability to think clearly and your physical coordination.

💦 Make sure you schedule regular breaks in the day and drink water.

💦 Carry a water bottle with you

💦 If you are exercising or working outdoors, drink water when you are done but also do overdo it! Drinking too much water all at once can lead to water toxicity.

💦 Snack on fresh fruits - watermelon, berries and peaches all contain a ton of water!

Stay safe, keep cool and don’t be like me and forget your water!!

What are you doing to stay hydrated today?

It’s a scorcher out there!!!☀️☀️☀️

I just got back from an errand I had to run, and as I got in the car and drove away, I realized that I had forgotten my water bottle!! duh!! 🤪

So I wanted to quickly remind everyone to make sure you stay hydrated, especially on these super hot days!

Many of us are in some form of dehydration most of the time. And yet staying hydrated is one of the most important things you can do for your health. Even mild dehydration reduces your ability to think clearly and your physical coordination.

💦 Make sure you schedule regular breaks in the day and drink water.

💦 Carry a water bottle with you

💦 If you are exercising or working outdoors, drink water when you are done but also do overdo it! Drinking too much water all at once can lead to water toxicity.

💦 Snack on fresh fruits - watermelon, berries and peaches all contain a ton of water!

Stay safe, keep cool and don’t be like me and forget your water!!

What are you doing to stay hydrated today?

When you reach for a tshirt and this is what you pull out 😀. Want to know what WildFit is all about?  Message me. I have...
06/26/2021

When you reach for a tshirt and this is what you pull out 😀.

Want to know what WildFit is all about? Message me. I have a new session starting July 5!

When you reach for a tshirt and this is what you pull out 😀.

Want to know what WildFit is all about? Message me. I have a new session starting July 5!

It’s Recipe Wednesday!!!   Okay, I just made that up 😀 but I wanted to share last night’s dinner recipe.  I try to get i...
06/23/2021

It’s Recipe Wednesday!!!

Okay, I just made that up 😀 but I wanted to share last night’s dinner recipe.

I try to get in at least one meal each week that has fish in it, and last night we had these delicious salmon fish cakes.

So easy to make!

Paired with a spinach salad last night, these would also go well with sweet potato fries.

And the nice thing is that you can use up leftover salmon, or canned salmon.

Salmon Burgers:

12 oz of salmon (fresh or canned)
1/2 lemon (juiced) = 2 tbsp
1/2 tsp of lemon zest
2 cloves of garlic, minced
2 green onions, sliced
1 tbsp of fresh dill (or 1 tsp of dried dill, but try to get fresh!)
2 tsp Dijon mustard
1/2 tsp salt
1//4 tsp pepper
2 eggs
1/4 cup of almond flour
1 tbsp of coconut oil

Combine all of the ingredients except for the coconut oil. If the mixture is pretty wet, add in more almond flour (1 tbsp at a time).

Form into patties (you should be able to get between 6-8 patties). They will fall apart easily, so I form them into balls before putting them into the pan.

Heat the coconut oil in a pan over medium-high heat. The oil needs to get hot, the patties should sizzle when added to the pan.

Place the patties in the pan(if you made balls, flatten them out once in the pan) and cook for 5-6 minutes per side.

To serve these, I topped with sliced avocado (salt, pepper and some lemon juice) and added a spinach salad.

Enjoy!

Leave a ❤️ if you thinks this sounds as delicious as it tasted!

It’s Recipe Wednesday!!!

Okay, I just made that up 😀 but I wanted to share last night’s dinner recipe.

I try to get in at least one meal each week that has fish in it, and last night we had these delicious salmon fish cakes.

So easy to make!

Paired with a spinach salad last night, these would also go well with sweet potato fries.

And the nice thing is that you can use up leftover salmon, or canned salmon.

Salmon Burgers:

12 oz of salmon (fresh or canned)
1/2 lemon (juiced) = 2 tbsp
1/2 tsp of lemon zest
2 cloves of garlic, minced
2 green onions, sliced
1 tbsp of fresh dill (or 1 tsp of dried dill, but try to get fresh!)
2 tsp Dijon mustard
1/2 tsp salt
1//4 tsp pepper
2 eggs
1/4 cup of almond flour
1 tbsp of coconut oil

Combine all of the ingredients except for the coconut oil. If the mixture is pretty wet, add in more almond flour (1 tbsp at a time).

Form into patties (you should be able to get between 6-8 patties). They will fall apart easily, so I form them into balls before putting them into the pan.

Heat the coconut oil in a pan over medium-high heat. The oil needs to get hot, the patties should sizzle when added to the pan.

Place the patties in the pan(if you made balls, flatten them out once in the pan) and cook for 5-6 minutes per side.

To serve these, I topped with sliced avocado (salt, pepper and some lemon juice) and added a spinach salad.

Enjoy!

Leave a ❤️ if you thinks this sounds as delicious as it tasted!

Anything that's worth having isn't instant, like the world wants you to believe. It took time to get to the place where ...
06/17/2021

Anything that's worth having isn't instant, like the world wants you to believe.

It took time to get to the place where you are now and it will take time to undo unhealthy habits to get to where you want to be.

Yes, it will be hard and uncomfortable, but those rough spaces are where the true magic of lasting change happens.

Keep in mind that becoming healthier, more balanced, and more positive takes time. The habits required to achieve these goals require practice.

Please be patient with yourself.

At the same time, it's your responsibility to take care of your life one healthy choice at a time.

“Very simple things can have profound effects on our health” - Dr. Mark Hyman

If you are ready to make a change leave me a comment with one small thing you can do every day to improve your health.

Anything that's worth having isn't instant, like the world wants you to believe.

It took time to get to the place where you are now and it will take time to undo unhealthy habits to get to where you want to be.

Yes, it will be hard and uncomfortable, but those rough spaces are where the true magic of lasting change happens.

Keep in mind that becoming healthier, more balanced, and more positive takes time. The habits required to achieve these goals require practice.

Please be patient with yourself.

At the same time, it's your responsibility to take care of your life one healthy choice at a time.

“Very simple things can have profound effects on our health” - Dr. Mark Hyman

If you are ready to make a change leave me a comment with one small thing you can do every day to improve your health.

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