Kim’s Fitness Mission: Week 3, 4 is All About Food!

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Week three and week four all wrapped into one!

Note from Kim’s personal trainer Liz Kampschroeder:

Kim and I got to meet almost back to back thanks to our crazy schedules, hitting a Friday afternoon session at Blox gym followed by a mid day session at Laser Sharp Fitness in Leawood on Monday.

On Friday the big topic of the session was nutrition. Kim has been sending me her daily food journals for feedback and the biggest thing that has jumped out at me is the amount of empty calories, as well as overall not enough food to keep her going through the day.  Here is a sample day of what Kim eats, when she eats and how she feels:

4:30am diet coke
5:30am diet coke
7:30am turkey and provolone sandwich on wheat bread with a little horseradish
10:30am protein shake
2:30pm taco salad (no shell from taco bell)
4:00pm diet coke
6:30pm 1/4 of jack’s pb&j (I need to quit eating my kids leftover NOT A GOOD THING!!!)
8:00pm bowl of cereal (shredded wheat) with skim milk
9:00pm goldfish crackers

I (Kim) am noticing I eat when I’m tired, also not a good thing!

I did a little math and came up with these totals for her day: Approximate Calories:  1400-1500.

I took a picture of what I eat on a regular basis also about the same in calories. My sample day:

Meal 1: Eggs, mushrooms, tomatoes and spinach
Meal 2: Grilled chicken, quinoa, greens
Meal 3: Eggs, rice
Meal 4: Grilled chicken, greens, olive oil
Meal 5: Baked tilapia, fresh spinach salad

I recognize my meals look a little crazy to most people, but to me that’s how Kim’s seem too. We are both eating the same basic amount of calories, but the food choices and nutritional values are very different. I think more people tend to lean towards Kim’s patterns than mine, and in large part this comes down to preparation. My food may not be all that exciting, but like Kim, as a mom of three kids who works full time, if I don’t prepare ahead of time I would also be finding myself finishing left over plates, grabbing food on the go or just not eating because something else will always get in the way.

We are all so incredibly busy, and unfortunately even when we try to make good food choices on the go it often backfires. Kim was so proud to tell me she went through Taco Bell and got the taco salad without the shell, only to find out after eating it the caloric total was over 700. Over half of her days calories in one meal, full of saturated fats and sodium when she thought she was making a smarter choice.

No matter how much exercise you do if your food is not fueling your body it will not change. Period. In the four sessions we have trained together the biggest thing I have noticed is that Kim is very strong. But has very little endurance so after one round of exercises her body starts to wear out (and we don’t stop til we have done 3-4 rounds which makes for some nice looks and under the breath comments from Kim as we keep going ). She works hard-doesn’t stop til we are done and does everything that gets put in front of her, but struggles with her energy and endurance. Part of this is embarking on a new fitness routine, but a huge part is lack of nutrition to fuel her body to be able to perform the way she is asking it to.

Both training session we did this week used a lot of machines at the gym. I wanted to start to introduce Kim to these options as she shops for a gym to join so she can repeat our workouts one to two times a week on her own. The common theme I am hearing so far is “I AM SO SORE” from driving, to pushing a shopping cart to picking up her son. All the muscles we work are talking back to her long after we part ways. As time goes on she will be less sore each week as her body starts to get used to working with resistance (and hopefully being fueled with different foods too).

For Kim the exercise piece is starting to fall into place We are carving out times during the week for her to get to a gym separate from us working together for her to tackle cardio and resistance training a few times a week. Next up is the challenge of planning for her food, and implementing different choices that over time will give her more energy.

Quote: “Life is not a race, but indeed a journey. Be honest, work hard, be choosy, say ‘thank you,’ ‘I love you’ and ‘good job’ to someone each day. Let your handshake mean more than pen and paper. Dreaming does matter. It allows you to become that which you aspire to. Appreciate the little things in life and enjoy them some of  the best things really are free. Do not worry. Take time for yourself. Plan for longevity.”

Recipe: Quinoa and Black Beans (one of my all time favorites to share. Throw in bell peppers, grilled chicken, add some salsa and it is a healthy one bowl meal!)

Quinoa and Black Beans Recipe


1 tsp oil
1 onion chopped
3 cloves garlic
¾ cup uncooked quinoa
1 ½ cups vegetable broth
1 tsp ground cumin
¼ tsp cayenne pepper
Salt/pepper to taste
1 cup frozen corn kernels
2 cans black beans, rinsed/drained
½ cup fresh cilantro
2-3 chopped Bell peppers


Heat oil in medium saucepan over med heat. Stir in the onion and garlic, and sauté until lightly browned. Mix quinoa into saucepan and cover with broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Add chopped peppers. Cover, reduce heat, and simmer 20 minutes. Stir in frozen corn into saucepan, simmer about 5 minutes until heated through. Mix in the black beans & cilantro.

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