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Prioritizing Fitness and Nutrition in Motherhood with Kimmie Peterman
67 Plays2 months ago
In this episode, Morgan sits down with Kimmie Peterman—a certified personal trainer, group fitness instructor, and nutrition coach to talk about what it actually looks like to prioritize your health in motherhood.
We get honest about why it’s so hard for moms to put themselves on the list, and how guilt, lack of time, and all-or-nothing thinking can keep us stuck in a cycle of starting over. Kimmie breaks down what really matters when it comes to fitness and nutrition, especially when time and energy are limited, and shares practical, realistic ways to stay consistent in the middle of everyday chaos.
If you’ve ever felt behind, discouraged, or unsure where to start, this conversation will leave you feeling encouraged and equipped with simple steps you can take this week to feel better in your body and mind.
Kimmie shared an easy at home workout if you are looking for somewhere to start and some simple, healthy on the go snacks that are easy to grab as moms!
Super Simple 10-Minute Bodyweight Workout
Warm Up (1 min)
- Jumping jacks or march in place
Workout (2 rounds – 1 min each):
- Squats
- Push-ups
- Sit-ups / crunches
- Lunges
Cool Down (1 min)
- Stretch
Easy Protein Snack Ideas
- 2 hard boiled eggs + an apple
- Greek yogurt + berries
- Cottage cheese + avocado
- Carrot sticks + hummus
- Rice cake + nut butter
- Clean meat sticks or cheese sticks
- Protein shakes
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Transcript
Introduction and Guest Introduction
00:00:02
Speaker
Hey guys Morgan and Rachel here. Welcome to That's a Win podcast, where we share the highs and lows of motherhood, celebrating the wins along the way. Thanks for joining us on our journey. Talk soon.
00:00:14
Speaker
Welcome back to another episode of That's the Win Podcast with your host, Morgan. And Rachel's not here today, but we are joined by another one of my dear friends and a guest on our podcast today, Kimmy. Welcome. Thank you. I'm happy to be here. Thank you for coming. Kimmy is somebody that I met through church and we've had...
00:00:35
Speaker
I don't know how many years we've been friends, but it's been a long time. Yeah, it has. Yeah. I remember you sent me that picture the other day of a throwback of like the kids at the zoo and it was like three or four years ago. And I was like, how has that gone so fast? It's crazy. It's crazy. Um, so Kimmy is a mom of three and I'm going to try to get your like credentials right. So correct me if I don't say it correctly, but a certified personal trainer, group fitness instructor, nutrition coach and bar instructor. Are those all your things? Yes.
Exercise Preferences and Importance of Attendance
00:01:04
Speaker
I love that. So very into fitness and nutrition. And I just thought it would be good to talk today about how maybe some of the hurdles that moms have when trying to, you know, we want to have these good habits and we want to set up time for ourselves, moving our body and just like how that can be hard for us sometimes and just practical tips and and also why it's important and like modeling that for our kids too. So I'm excited about our conversation, but we will start with the little game that we like to play when we have guests that come on, the start, snooze, or skip. So out of these threes ah three options, you'll pick one to start, you'll pick one to snooze, and then you'll pick one that you'll just skip altogether. So the three that we're going to do today is exercise related, but I have an at-home workout, a group fitness class, or a solo gym workout.
00:01:53
Speaker
So what would you start? What would you snooze? And what would you skip? I would start with the group fitness. um I would snooze um the at-home. Yeah.
00:02:05
Speaker
And then... skip the solo. Yeah. The solo gym. Don't do yeah yeah that. That's in my exact order too. Yeah. I could never be found walking around a gym. I like, if I go, I'll just walk on the treadmill. Cause I feel, I'm like, I just feel so, I don't know what to do. And I feel like awkward or uncomfortable or just like, I, people are looking at me and I have no clue what I'm doing. i don't know. I feel that. And I'm an instructor and i do not, I, you'll never see me just by myself in the gym, just doing something.
00:02:38
Speaker
It's so nice to group fitness classes. Obviously you teach those, but I, um, you know, we talked last week about like community and friendship and how it's just like one that helps motivate you to get there. And also just, you don't feel less alone. You don't feel as like, Oh, I'm by myself and somebody's telling you what to do. And i don't know. I can do that. I feel good about that.
00:02:57
Speaker
And so many different levels are represented in the shameless plug, but so many different abilities, levels, people, life stages, you just can get sharpened by each other. That's so good. So how do you as like an instructor adapt to that? Like when you have so many different people that are at different stages and stuff? Yeah, just trying to always offer. Like, this is what I'm suggesting, but here's a bunch of modifications if you can't. Because, I mean, there's one there's one class at the Y that I teach where there's a guy who's 93 and showing up every day with his black coffee and his Levi jean shorts and just there. And it's like he's not doing everything the way I'm doing everything, but he is... built that consistency into his life. And that inspires me.
00:03:35
Speaker
I'm like, I want to keep showing because this guy keeps showing up and he's 93. That's really cool. Like, I'm sure it was hard for him to get there today. yeah But and it was hard for the mom to bring her kids to the, it's like everybody had something they had to overcome to get there that day.
00:03:49
Speaker
And so just trying to encourage everybody that was there like showing up is the win most
Kimmy's Background and Personal Challenges
00:03:54
Speaker
of the time. Yeah. Just getting there. Yeah. Well, so let's dive in. Let's talk a little bit about you, yourself and how you kind of got into it this sphere of exercise and nutrition and all of that. Yeah. So I, um, we grew up playing sports our whole life. Um, and then in college I studied exercise science, um, also played softball in college. So I feel like it's always kind of been like a part of my life. And so then,
00:04:17
Speaker
You know, motherhood happens and it just changes all the rhythms of, you know, your normal routines, rhythms and everything like that. So I was just wanting to stay consistent, but also just saw a need. um and an opportunity to help others and in a job that would be flexible. Like I could teach one or two classes here there, get my own workout in, but also help others. And then with the nutrition piece, um I actually got diagnosed with type one diabetes and when I was 26. And so I think even taking like the exercise science courses and nutrition courses, I just didn't realize how much was in our food until I really had to start paying attention. Mm-hmm. to it and like counting carbs and looking at sugar and looking at fiber and protein and all the things. So that kind of like, I just wanted to like expand my knowledge of that after this diagnosis, because it was like, it was eyeopening for me, even having had the education in it. It was like until I really needed it.
Balancing Self-Care and Overcoming Guilt
00:05:12
Speaker
yeah it just, I didn't prioritize it. yeah And so when I was doing some continuing education courses for my personal training, I just, just like, I think I want to do nutrition coaching because it's just important and I'm not perfect. Like by no means I still, you know, so have to make conscious decisions. it's not just natural for me, but, um,
00:05:30
Speaker
just I just wanted to learn, just continue to learn about just the effect food has on our bodies and the importance of fueling our bodies, especially as moms. Yeah. Wow. That's really good because I feel like...
00:05:42
Speaker
Then we're also trying to teach that to our kids, you know, like the their diets are quite challenging sometimes. And so i think also that leads by example to show them because I think sometimes, I'm going to be honest, I love a good junk food. I love a good, like, I don't know. I've just never really had a great relationship with food in the sense of like,
00:06:03
Speaker
discipline with it and I'm just gonna like eat what I want because every meal has to taste really good you know it's like going after like the cravings and whatnot but it's like it's hard to like come up with a balanced meal I don't know it's it's really but I feel like what I'm learning is like it can be really simple you know if you just focus on like a few simple things to put on your plate they're really you know yes yeah okay so talking about how that transitioned into motherhood and um like prioritizing that, but also having a difficult time as moms prioritizing that. Why do you think that it's so hard sometimes for us to prioritize our own health?
Setting Realistic Health Goals
00:06:42
Speaker
Yeah. Um, I think we just have the mom guilt. Like that's the the first thing that comes to my mind is just like, we feel bad about like self care. Like we know we need self care or that's what we call it. Um, but I think just the mind shift change of like, instead of even calling it self care, like calling it like essential, like this is essential to,
00:07:02
Speaker
my well-being to my week. Like you would treat a doctor's appointment or like you would treat anything else that's like, you know, taking a shower or like, you know, like it has to be a part of your, and I'm not saying every day, but in that like when you sit down and think about your week, like think about nutrition, think about fitness as essential. And that might just be one day a week right now. And that's fine. Yeah. um But just shifting that, those words, like just using that word even just makes it feel more important in your... And not like an optional thing. You build it in. And, and I really liked that. I've never honestly thought about that. Cause I think sometimes we, you know, we're pouring into some like our kids pouring out so much that it's like, we're like, Oh, I don't have time for that. But how much more does that need to be prioritized? And if you are giving of yourself yeah all day long, I love that essential. That's a really good takeaway. key takeaway. Um,
00:08:00
Speaker
So what do you think matters most? Like when we, you know, we do have limited time, we have limited energy, but we want to make it essential in our lives. We want to make it a priority, priority. Like what, where do we shift our focus?
Overcoming Mental Barriers in Fitness
00:08:11
Speaker
I guess. I think keep it small and tangible, like even, um,
00:08:16
Speaker
just like short there's so many just even out there on youtube or wherever like 10 minute strength body weight strength so it's like don't feel like i mean i know i just said like the fitness class is the one that i would choose but if you can't like if you don't have a really good gym or why or something near you um just give like 10 minutes like a day or just 10 minutes of movement yeah a day whether that's a walk or a stretch or a you know let those dishes sit in the sink yeah and you know do a quick, like while the kids are doing quiet time or nap time, just 10 minutes. Like that just feels tangible instead of like, Oh, I need to get an hour workout in. Oh, I need to, cause I feel like we either go like to the extreme of like, Oh, we need to get there every day. We need to, you know, but it's like, we can add movement and even get your kids involved. You know, you guys did like a fun obstacle course. yeah I was like, I love that. Like that just gets everybody moving, everybody having fun. And, and just knowing that it's going to change every season, you know, it's like the newborn phase. It's going to look way different than when your kids are older. And so like, yes, setting long-term girl goals are good, but like even just keeping it to like this month, I want to try to get two workouts a week or two walks a week. And then next month, you know, like not taking it so far out in advance, but just keeping it small, focusing on habits and just staying consistent instead of being like, oh, I'm going run a marathon this year. It's like, because I tend to do that too. Like, oh, I'm going you know, and right now it's like, I love running, but this isn't like my strongest running season. Yes. Like i still do it, but it's like, there's just times where you're going to be able to go run that half marathon or that 5k. And then other times it's like, you're just going to go for a walk after dinner every day. And it's like just being okay with where you're at in the season of your kids yeah and, um, yeah, where you're at. That's so good. That's so funny. You say that. Cause I, um,
00:10:02
Speaker
Our friend Erica, I texted the other day. was like, hey, do you want a train for half marathon? She's like, whoa, maybe we like pump the brakes on that. I'm like, yeah, that's probably not realistic. I don't know. I get in my head of these ideas of like, oh, I want to accomplish a really big goal. But then i end up just like not doing it at all. So it's like the smaller and for whatever reason, that's almost harder to be like, set smaller goals because it feels like you're not maybe doing as much or I don't know what it is, but it's like, I want to have this big thing I'm working towards, but what's going to make the most difference over time are the small habits that you build up. Yeah, absolutely. And I'm guilty of that. I'm like, I look back to like my college softball days and I'm like, man, I could do... I was so strong. I was so, and it's like, I, that is it just not who I am anymore. And that is okay. Yeah. Um, where am I at today? And even when you like miss a day or it's like, don't get defeated. Like yeah start the next day. Like, okay, what am I doing today to move my, to move my body? Focus on just, yeah, those small habits. Yeah.
00:10:58
Speaker
I think that I, um, have a, have a history of like committing to something for a small time and then like starting over and, um or no committing myself for something and then give it like not doing it and then be like, Oh, just scrap it like all together. And so I've tried to tell myself like with time and practice, I can develop new habits. Like I am capable of change because sometimes in your mind you tell yourself like, I can't change. Like I'll never be somebody who exercises consistently or like,
00:11:27
Speaker
Well, if you're telling yourself that, then yeah, you're not going to be like how you shift it in your mind really affects, you know, the outcome
Motivation Beyond Superficial Goals
00:11:33
Speaker
of it. So a lot of talk, you know, about being consistent. How do we, without that guilty all or nothing thinking like when life feels chaotic, how do we stay consistent?
00:11:43
Speaker
Just those small goals, I guess you think just like and just keeping that mindset of like, It's essential. It essential. Like I am a better mom. I'm a better wife. I'm a better friend. Like I feel like that you can't pour from an empty cup. We hear that all the time. It's like we, i don't know, we just have so working, you know, taking care of the house, like everybody's in different seasons, but it's like we're needed so much. And if we're just constantly being like, you know, taking or giving, giving, giving, it's like we're not giving our best. yeah We're like drained and burnt out and frustrated with our husbands and our kids and our, you because we're not taking care of ourselves because we're not viewing ourselves as, or viewing that as essential. yeah I think that mindset just...
00:12:24
Speaker
100% like they just our mindsets just need a shift and we need to stop feeling bad about it I know what is that because like when you think about working out it's like we're getting stronger it's building resilience it's boosting our mood it's giving us energy it's like all of those things are things that we need in order to do our jobs yeah well so true and so it's like we're taking out the thing that we need the most and trying to do our job and it's like No wonder we're tired all the time and moody. Oh, I want know. And it's like, I think finding something that you enjoy too in the way of doing it. Because I think, and second thought is like the motivation behind it. Like when we're having these type conversations about it, like this is essential for how we show up for people versus, oh, like I want to lose five pounds or something. You know, like I feel like that side of it is like, if your motivation is shallow, then the output is going to
Practical Health Tips and Favorite Activities
00:13:12
Speaker
be shallow. absolutely
00:13:13
Speaker
So I feel like if we can have the mindset of, we're doing this to be stronger and even just like wanting to keep up and play with our kids. Like there's so many times when I'm like, man, like I'm tired after playing freeze tag for five minutes. Like I want to have more endurance to just run around with them. And even, you know, down the line, down the line when we're like grandparents and stuff, you know, like run around your grandkids. Like I feel like the motivation has to be for sure. Something more substantial than just like how you look or,
00:13:43
Speaker
Finding your why of like, why am I even, why am I doing this? Why is this essential? you said, it's so important. That's really good. um So if somebody is wanting to start simple this week, so the mom's listening that is thinking, okay, I need to do something, but I don't know where to start. What are a few simple, realistic things that somebody could start with physically and mentally and, you know, nutrition wise too. Cause I think that the nutrition side of it,
00:14:10
Speaker
Probably has more of an effect, I feel like, than the exercise. If you're working out, but then feeding your body garbage, like, that's not going to help you long term. Yes. I think you'll hear me probably say this a bajillion times. But like water, like drinking water is like, so I feel like we're in like this, like. kind of caffeine fun drink yeah era right now where it's like everybody's pushing these fun caffeinated whatever drink which is fine it's you know sometimes you need that afternoon boost but like water intake and I always tell people um like take your weight divide by two and that's the amount of ounces so like 100 pounds would be 50 ounces of water that you're aiming for Um, cause I felt hydration just plays such a huge, that's just number one water drinking that water. Okay, there we go. Um, and then with, as far as like nutrition, eating, just like prioritizing, um, again, protein is such a buzzword right now, but it is really important to like try to start your meals, um, with protein.
00:15:08
Speaker
And I feel like there's conveniences now where you could, you know, Greek yogurt, there's like hard boiled eggs that you could buy pre done, which I'm like, don't be afraid to buy the convenient, the rotisserie chickens, the mixed salads, like the stuff like that, that's going to just be easy to put together in order to prioritize your um health. And that looks different for every family. I've realized that, but um keep trying to make that a priority too and some days it's like you're gonna eat it like we're going to ball games it's like you're gonna go to wendy's and that's fine like get the frosty you like get the yeah um but overall trying to make those conscious decisions because it's like easy to like make your kids lunch and then just like eat the leftovers for me i'm like i just ate What are you for lunch? ah Two raspberries and a handful of goldfish. Like what? Yeah, half eaten chicken. And it's like, that's just not good for me. Like, but I'm guilty of it. It's just easier to like like, again, we're just taking care of everybody else and putting ou ourselves. So trying to like, I feel like I've been trying to be better about like when I make their lunch or whatever, it's like I'm making my plate too. Cause I'm bad about like giving them all their Yeah. Like feeding chance and then be like, Oh crap, I need to go make my plate. It's like just, so I'm taking my own medicine when I say that. Um, but prioritizing protein, cause that's just going to help you stay full. Yeah. Give you energy.
00:16:20
Speaker
um and then number three, I think would just be, uh, yeah, just set a goal, like 10 minutes of movement, whatever that looks like. It could be a dance party with your kids. Like that counts, I think. Um, but, or just trying to be conscious of it. Like, have I really moved today? Like, and it's a walk around the block or it's like, It can be so simple. um Or doing some yard work or like going to just anything like that. um That's going to make it easy for you to just get your body moving. Because I think any movement counts. Like I said, it doesn't have to be a 45-minute boot camp class. It really is just the small things add up because you're building that consistency. Mm-hmm.
Community and Accountability in Fitness
00:16:58
Speaker
That's so good. That's so good. So as like, you know, being nutritionally minded, what do you have like a favorite? I know also with your like type one diabetes, maybe it restricts you from this, but like a favorite treat that's like a guilty pleasure type thing that you really love. Reese's peanut butter cups or like Reese's anything. I feel like they're my guilty pleasure and my kryptonite. The chocolate peanut butter combo is the best ever. It's so good. I've seen people, and I really want to do this, but I never have, but like make homemade versions, you know? Like I've made, I don't know, different type things, but not like a true Reese's peanut butter cup. I need to figure out their secret recipe because theirs are just different. Like the homemade ones are good, but it's like something about the Reese's peanut butter. Yeah, I know. So with teaching and whatnot of your classes, do you have a favorite type class that you teach or...
00:17:48
Speaker
um There's a class I'm teaching now ah called Total Body Strength, and it's more of a strength class. but it's We have a group that's just been really—I've really encouraged them to kind of lift heavier. Because a lot of times that's another thing as as women. It's like we're afraid to like lift more than 10 pounds. It's like we lift more than 10 pounds when we pick up our dang kids. Yes. We lift more than 10 pounds and we're carrying our groceries in with two hands. But for some reason, those dumbbells just look so intimidating. But I've just seen um women in there that just accomplish things and like feel themselves getting stronger and able to do more and it's just building their confidence. And um but I feel like that class, we've been able to try some harder, harder things, bigger weights and. um I just really, i I enjoy teaching that class, but just strength classes in general. I love barre. I don't teach it on a consistent basis yet as I as i would like to, but that's another class. Two totally different classes. But you've got to be well-rounded. Which is good, yeah It's good to mix it up and do different different type of things. Yeah.
00:18:52
Speaker
Um, so a plug, if you, any of you guys are local, can we teach us at the pilot YMCA Y mainly right yeah at that class? Yeah. Um, we all, all of our group of friends, like at church, we all got a Y membership. So we're going to classes all the time. love it Just a fun thing too. I feel like it motivates you. And, um, I don't know, encourages you to like, want to be there too. and think sometimes the the hardest part is like getting up and going and having that motivation. But I think choosing to do it when, even when you're not motivated, you know, like builds that,
00:19:21
Speaker
the habit. And it's so helpful to like have people who go to the class with you, like, Hey, I'm going, are you going this morning? Like, are you going to, and it's like, Oh man, I i probably need to, I'm coming, I'm coming. the accountability of I know. I want to make it to that one. The total body it's 8am on Friday. it's really It's an early one, early but maybe this summer. I mean, I know that sounds like counterintuitive, but I'm like, I feel like we have less commitments in the summer than yeah maybe we can for sure i'm on Friday mornings, but Um, well, thank you for, um, talking with us about this. Um, it's been really, really fun and just renewing my, like, I'm like, okay, i want to go work out. Like I want to make some healthy habits. I'm becoming more convinced of why I'm doing yeah what' this. I know you can start small and yeah I think that's a key takeaway. Small consistency builds up over time. Absolutely. And then, like you said, finding people to do it with you. that's so important.
Balancing Family Life with Personal Interests
00:20:13
Speaker
Yeah.
00:20:13
Speaker
Yeah. Okay. Well, we will wrap up with, um, the win of the week. This is a segment where it's pretty self-explanatory. We talk about what our win is of the week. So do you have a win of the week to share? she um je my husband's been out of town, I'm making it through the last three days of solo parenting. I know. I was like, I bet that's what hers is. I was trying to think of something else and I'm like, this was, this felt like a win. Well, also, and I'll have to brag on her. It's like what the third week back to back that he's been traveling. So, which isn't normal, but I'm like, Ooh, I feel like i was limping this week, but we made it through. we made do you guys have any fun plans like this weekend or are you going to do anything? just What are you going to do? Where are you going to go? I need to do something. um we're kind of in sports world, spring sports season right now. So we got
00:20:57
Speaker
uh, soccer game for middle and then softball game for our oldest, which has been so fun. I've loved it. So as a softball, previous softball, um, she was like really amazing at softball. don't know what you call the things that you got, but you were really, really good. But how was it seeing your daughter play softball? It's so, it's just wild. It's just, it feels wild. Yeah. um And she really loves it. Like she's definitely has a lot of work to do, but she, I love just seeing her fall in love with the game that I loved so much, but it's hard for me to, on the sidelines, I'm like, gosh, how do i not want to coach her all the time or like not want to coach all the other girls and like tell them what to do, but it's been good. It's been, it's been good. it is interesting part of like having your kids in sports or even just like Cole was trying to teach Jude like some golf stuff the other day and he just like shut down. He's like, i don't want to do it. He's like, but I want to teach you the right way to do it. Cause you'll be better. And then you'll enjoy it more, yeah you know? But then he's like, no. And I'm like, yeah, it's a hard battle to not jump in and you know, it can get intense. I feel like it's some of those. Oh yes. I'm there.
Encouragement and Closing Remarks
00:21:58
Speaker
Unfortunately. And sometimes it runs like, she listens right away. And the other time she's like i'm not doing that yeah i'm like i see you doing it but it's okay i'm just gonna let you do it because you're eight you're eight like that's something else too i'm like she is eight like she's just learning it's all about learning and having fun even though i'm like my heart rate's racing her abouts i'm like gosh it's okay it's just not bad it's fine it's what age did you start softball um i think i was like six or seven and i started a little bit earlier um but we played our whole lives growing up so that's awesome yep that's awesome
00:22:32
Speaker
Okay, well now it's time for our bestie bite where we leave you with a little something to chew on for the week. And my bestie bite this week is just something that I've really been enjoying and it actually goes along very well with our topic today of exercise. But that is just going on long walks.
00:22:51
Speaker
I feel like I've just really liked that as my avenue of exercise lately. And me and Rachel are trying to commit to doing one like long walk a week.
00:23:02
Speaker
So we're putting it out there. You guys can be our accountability. But I feel like that seems like an attainable goal. to start out with just once a week. um We walked a couple days ago and we walked probably for like an hour and maybe walked like two and a half, three miles just throughout her neighborhood. So it was really just a lovely day.
00:23:23
Speaker
Um, and I feel like it, it goes by so much faster when you're walking with somebody. So you get to like catch up with a friend and also exercise. So 10 and a 10 I recommend, but, um, yeah, I would just encourage you guys maybe text a friend and enjoy this beautiful spring weather we're having before it gets crazy hot in the summer. um Yeah, and Kimmy also, she sent me, and I can put this in the description box, but like a 10-minute body weight simple exercise um if you're looking for somewhere to start, as well as some kind of easy protein kind on-the-go snacks as well.
00:24:01
Speaker
So sometimes it just helps when you have a little framework of like where to start and just some ideas that you didn't have to come up with yourself. So I will put all of that in the show notes, but Kimmy, thank you for coming. Yes, thank you. And thank you all for tuning in. I hope you got some just practical tips and encouragement um in this topic because I think it can be kind of hard sometimes to know you want to be better, but also don't really know where to start. So thank you all for listening and we will talk to you all next week.
00:24:30
Speaker
Bye. Bye.
00:24:36
Speaker
Thanks so much for listening to another episode. Remember, every win is worth celebrating. Talk soon.