I Used to Sell Detoxes While Chain-Smoking and Partying Every Weekend 🙃

Yep. That was me.
Promoting daily juice cleanses like they were magic potions — while puffing on cigarettes and drinking vodka sodas every weekend like it was my part-time (full-time?) job.

Back then, I genuinely believed those cleanses and detox teas were the key to feeling better, losing weight, and finally getting healthy.

It felt like I was doing something "good" for my body. Something that would undo all the chaos from the weekend before.

But here's the truth I wish someone had told me earlier:

No juice cleanse or overpriced detox supplement can fix a chronically underfed body, a protein-deficient diet, or unstable blood sugar.
None of that helps if you’re skipping meals, surviving on caffeine, and calling wine and air-popped popcorn "dinner" (guilty 🙋‍♀️).

It wasn’t until I stopped chasing quick fixes — and actually learned how the body works — that everything changed.
Now I walk the talk. I teach women how to fuel their bodies with confidence and clarity, not shame and starvation.

No more green juices as meals. No more punishing cardio. No more starting over every Monday.

Instead, we focus on the actual foundations of real, sustainable health:

• ✅ Macronutrient balance (yes, carbs too!)

• ✅ Enough fuel to support your body and goals

• ✅ Protein at every meal to support muscle, metabolism, and hormones

• ✅ Fiber for gut health, digestion, and hormone balance

These are the basics that so many women are missing — not because they’re lazy, but because we’ve been marketed utter nonsense our whole lives.

Once my clients learn to eat with intention (not restriction), they experience results that feel easy, energizing, and empowering.

They lose fat, build strength, sleep better, feel clear-headed, and gain FOOD FREEDOM.
And the best part? It’s sustainable.

If you’ve ever bought a detox hoping it would reset your body or undo a rough weekend…

You're not alone. I’ve been there.
But you don’t need to detox your body.
You need to nourish it.

Wanna talk about it?
Shoot me a DM on Instagram [@KimGarmanCoaching] 👇 AND
Let me know you read this blog and I’ll send you my free guide “Detox Lies Debunked” — plus give you a peek at how my clients are getting results without cutting out wine, bread, or joy.

Let’s ditch the diet BS and do it differently this time. You in?

When Your Only Goal Is to Be Skinny, You’ll Never Feel Skinny Enough: Embrace Self-Love and Healing

This lesson is one of the most powerful realizations I’ve had on my journey—"When your only goal is to be skinny, you will never feel skinny enough."

Let me take you back to a time when I was Size 00 Kim—a 110-lb version of myself who was battling anxiety, low self-worth, and a toxic relationship with my body. Reflecting on this version of me has brought a lot of self-awareness and healing. And now, I’m sharing what I’ve learned with YOU.

The Struggles of Size 00 Kim: A Journey to Healing

At 25, I was a single mother of three and stuck in a destructive cycle of self-hatred, starvation, and self-abandonment. I was obsessed with becoming smaller, believing that if I could just shrink my body, I’d finally be happy, loved, and worthy.

But here’s the hard truth: Size 00 Kim wasn’t happy. In fact, she was miserable.

Now, looking back, I realize that my obsession with weight loss and body image only kept me disconnected from my true self. But along the way, I learned some critical life lessons that have shaped who I am today. These lessons have not only helped me find inner peace but also true self-love.

13 Life-Changing Lessons from ‘Size 00 Kim’: Embracing Body Positivity and Self-Worth

1. Thinness Does Not Equal Happiness.
   Happiness comes from within, not from fitting into a specific dress size. True happiness is about nurturing your inner world, not just your outer appearance.

2. Your Worth is Not Tied to Your Weight.
   Stop linking your self-worth to your weight. The moment you disconnect weight from worth is when you’ll start to feel genuinely worthy of love, success, and peace.

3. Food Is Not Moral.
   There’s no such thing as “good” or “bad” food. Healthy eating is about balance, not judgment. How you treat others and yourself defines your character—not what’s on your plate.

4. “Nothing Tastes Better Than Skinny”?
   It’s time to replace that mantra with: Nothing Feels as Good as Strong. Strength training and feeling strong in your body will leave you feeling empowered and confident, in all areas of life, not just the gym.

5. You Are the Only Person Who Can Save You.
   You are responsible for your own healing. Take charge of your life, trust yourself, and focus on personal growth to create the life you deserve.

6. It’s Not Your Job to Save Others.
   Shine your own light, and you’ll inspire others to do the same. Your mission is to focus on yourself and let others find their path to healing.

7. You Deserve to Love Yourself, Today.
   Stop waiting for the “perfect moment” or a thinner version of yourself. Practice self-love now, and embrace who you are, flaws and all.

8. People Can Only Meet You as Deeply as They’ve Met Themselves.
   You can’t offer others something you haven’t yet discovered in yourself. Healing yourself allows you to connect deeply with others.

9. Your Pain Is Your Purpose.
   Embrace your struggles—they hold the keys to your personal growth. Owning your story is powerful and can lead to greater self-awareness and fulfillment.

10. There’s Fuel Food and Soul Food.
    Both are necessary for a balanced life. Fuel your body with nourishing food, and feed your soul with experiences that bring you joy. Balanced nutrition and soul care are essential to your well-being.

11. There’s No Such Thing as Perfect.
    Perfection is a myth. Instead, focus on imperfect consistency. It’s about showing up for yourself every day, even (and especially) when it’s messy.

12. Your People Will Find You When You’re Truly Yourself.
    When you stop hiding behind a mask, you attract the people who truly resonate with your authentic self. Authenticity is magnetic and will help you build deeper connections.

13. The Grass Is Greenest Where You Water It.
    Invest in yourself. The more you nurture your growth, the more you’ll see your life flourish. Personal development is key to creating the life you want.

How to Heal Your Relationship with Your Body and Embrace Self-Worth

Healing your relationship with your body isn’t about dieting or losing weight. It’s about healing from the inside out, reconnecting with your true self, and learning to love who you are right now.

By embracing these lessons, I began to realize that my worth has nothing to do with the number on the scale. When I stopped chasing the idea of being "skinny" and started focusing on strength, self-love, and personal growth, my entire perspective on life shifted.

If you’re struggling with self-doubt, body image issues, or feeling stuck in a cycle of self-hatred, I encourage you to reflect on these lessons and start your own healing journey today.

Join the Journey Toward Self-Love and Healing

Remember, you don’t need to change your body to be worthy of love and happiness. Start working on your inner healing, embrace your body as it is, and trust that self-love is a journey. Your growth is yours to create—and it all starts with loving yourself.

What lessons have you learned on your own journey of self-love and healing? Share your thoughts in the comments below—I’d love to hear your story!

The Shocking Way That Mary Poppins Can Help You Finally Stop Self Sabotage.

“A spoonful of sugar helps the medicine go down” 🎶🥄

You might recognize these song lyrics…

from none other than the most well-known and sweetest English nanny of all time, Mary Poppins!

(stay with me + keep reading to see the whacky connection between the lyrics and your own struggle with self sabotage)…

What Mary Poppins was referring to in these lyrics is actually an AMAZING HACK to help boost your willpower and squash procrastination. 

(Which I know we all want to do!)

More than just a catchy pop phrase, Poppins is referring to a science-proven method of behavioural change,

which you can use to your own advantage to #SLAY your GOALS and stop self-sabotage in its tracks...

This awesome tool of transformation is known in behavioural science as TEMPTATION BUNDLING.

This is where you pair the INSTANT GRATIFICATION of the first activity that you enjoy (eating yummy sugar) to help you engage in the SECOND ACTIVITY which you really don't like, but know you should do (taking your much-needed medicine). 

We can easily apply this tool to ANY habit we wish to encourage in our own lives.

For example, bundling your favourite guilty-pleasure trash TV show (Vanderpump Rules, anyone?!) with your daily workout!

orrrr

pairing your favourite podcast with meal prep! 

orrrrr

pairing your delicious morning latte with taking your supplements and water! 

orrrr

pairing a phone call with your bestie with a brisk walk outdoors!

Sounds pretty simple, right?!

Here are 3 action steps to actually implement and start to use this life hack to slay your fitness goals, today: 

1. Make a list of your favorite activities and guilty pleasures!

What gives you a hit of dopamine, and what would you love to do, if you had all the time in the world to do it? What is relaxing, fun, and purely pleasurable for you? 

Think of what entertains you: books you can't put down, TV shows you can't quit watching, your favourite song, favourite drink, the one person you could stay on the phone with for hours on end...

Write down as many as you can think of! :) 

2. Make a list of your "should do" healthy activities that you are struggling to stick to. 

Is it getting in your workouts? Drinking enough water? Getting in steps? Meditating? Prepping healthy meals? Organizing your calendar to set your week up for success?

3. Look at the lists and see what activities can be "bundled" together!

Which ones can you do at the same time? or back to back? 

Link them together and get creative! 

The options are endless, if you truly dump your brain onto paper and think of alllll the opportunities to link sugar and medicine!

Thank you, Mary Poppins!! 

P.S. Please let me know your thoughts on this! I would love to hear what comes to mind for you that you can bundle to start to see more success in your fitness goals! (or what you already are bundling!)

3 Foods to Avoid If You Want to Lose Weight and Tone Up

1. Foods you hate

2. Foods you are allergic/intolerant to

3. Foods you hate

;)

There is NO FOOD that you need to avoid if you want to lose weight and tone up. Period.

You can include ANY and EVERY food you like on your weight loss journey, and still get results, as long as you are in a caloric deficit.

I do recommend that 80% of your daily calories come from whole, nutrient-dense foods that include high quality protein and fibre—so that you are nourished, full, and satisfied by your meals. With the other 20%, I urge you to include foods you LOVE.

[I say 80/20, but this can look more like 90/10 or even 70/30 to start, if eating 80 percent whole foods is a far cry from where you’re currently at.]

Including “fun” and pleasurable foods in your diet helps to heal your relationship to food, support your mental health, and prevent the endless rollercoaster ride of hell that is the overrestriction--bingeing food cycle.

Is Tracking Food Obsessive?

Is food tracking and macro counting “obsessive”?

My answer is NO.

Food tracking—when properly used—is a wonderful tool that promotes nourishment, balance, and a healthier relationship with your body.

Here’s 5 reasons WHY:

1. Food tracking is not a “diet” or a fad. It is simply science. With tracking, you learn what your body requires to thrive (in the form of daily calories and nutrient balance), and you then aim to provide the proper fuel. There are no extremes, restrictions, or rules on which foods to include or omit. In this way, it is as anti-diet as you can get.

2. Tracking is not meant to be used long-term or indefinitely. It is a tool that is meant to foster greater awareness and mindfulness around food. Once you have a solid understanding of what your body needs, and how to best provide nourishment to yourself, you take a break from tracking or stop altogether. This is not a life raft to desperately cling to, but a swimming lesson to strengthen your skills.

3. Food tracking removes moral judgement from food. There are no “good” or “bad” foods. Diet culture has convinced us that we need to follow strict rules, deny ourselves cravings, and feel guilt over eating certain foods. Tracking your nutrition puts the power—and freedom—back into your hands.

4. All foods fit! Ice cream, pizza, beer, bacon. You name it, it fits. You can eat the foods you love and still reach your goals.

5. Tracking promotes balance, while allowing flexibility. This is why I truly love tracking, and am so passionate about sharing it with my clients. Witnessing my clients’ “lightbulb moments”, when they realize that they can eat chocolate and ice cream, still go out to the movies and have popcorn, or enjoy a beer on a sunlit patio, is everything for me.

What are your thoughts on food tracking ? Have you tried tracking before, and experienced the benefits that come with it? I would love to hear your story below!

5 Steps to Building Your Booty: A Guide to Strong, Sculpted Glutes

Who doesn’t love a round, perky booty? It’s a symbol of strength, youth, and health.

If you’ve been wishing for a stronger, more sculpted backside or struggling to see results at the gym, you’re not alone—and this post is for YOU.

The good news? You don’t need perfect genetics or plastic surgery to build a booty you love.

By following these 5 proven steps, you can start building strong, round, and powerful glutes in no time!

Step 1: Stop Doing the Things That Don’t Work!

To build your ideal booty, you need to stop wasting time on things that won’t bring results. Here’s what doesn’t work:

• Too much cardio: Cardio won’t build muscle mass in your glutes.

• Not lifting weights: Strength training is the key to muscle growth.

• Restrictive dieting and not eating enough calories: You need enough fuel to build muscle, not starve it.

• Googling and guessing: Stop winging it at the gym—get a structured program.

• Copying social media influencers: What works for someone else might not work for you.

Step 2: Invest in a Weight Lifting Program

To maximize your glute growth, you need a solid, science-backed weight lifting program. A good program will:

• Focus on compound (multi-joint) lifts that build overall strength.

• Use progressive overload, meaning increasing weights or intensity over time to challenge your muscles.

Don’t just search for free programs online—invest in a qualified, certified personal trainer who can design a program tailored to your needs and goals.

Step 3: Target All 3 Glute Muscles

To build a strong, well-rounded booty, you must target all three of the glute muscles:

• Gluteus maximus (the largest muscle)

• Gluteus medius

• Gluteus minimus

Perform exercises that activate all of these muscles, and ensure you're challenging them consistently. Your booty needs frequent stimulation and enough volume (reps and sets) to grow and sculpt properly.

Step 4: Use Proper Form

Your form makes a huge difference in which muscles get activated during each exercise. Proper form ensures that:

• You target your glutes correctly.

• You avoid injury and maximize muscle engagement.

Focus on things like foot placement, torso positioning, and building a mind-to-muscle connection during each movement. This is crucial for targeting the right muscles and getting the best results.

Step 5: Eat for Booty Gains

Nutrition is just as important as training when it comes to building muscle. To grow your glutes (or any muscle group), you need to fuel your body properly:

• Get enough overall calories to support muscle growth.

• Ensure adequate protein intake—at least 1 gram of protein per pound of body weight is a good starting point for most women.

Without proper nutrition, your muscles won’t have the fuel they need to grow, no matter how hard you train.

Ready to Build Your Dream Booty?

With consistent effort and patience, any body can build an amazing booty. If you're ready to take your glute gains to the next level, my Booty Build Program is here to help.

This program is designed to help you build a strong, sculpted backside that performs well in the gym and looks amazing in your favorite pair of jeans.

Start building your dream booty today!

Motivation Sucks. Try This Instead.

If you have a big, shiny health and fitness goals, you are likely looking for ways to become and stay more motivated.

I am here to tell you to stop searching for motivation.

The truth is, motivation sucks. You simply cannot rely on it.

Motivation is a fleeting emotion, that comes and goes, like any other. Waiting to feel motivated or “ready” to make a big change will have you waiting forever—and feeling completely stuck and frustrated.

The good news? You can hack your way through lack of motivation and still CONQUER your goals.

Here’s 5 ways how:

1. START SMALL.

   Whatever your goal is, break it down into the smallest and simplest step possible. Want to completely transform your eating habits? Start with adding one vegetable serving a day.

   Once you have mastered one habit, add another. Slow and steady wins the race.

2. SCHEDULE IT IN.

   If your goal is to show up to the gym 3x/week, plan the exact dates and times. Put them into your calendar and be non-negotiable with this time. If you wouldn’t stand up your dentist, why would you stand up yourself? You are the most important person in your life. Prioritize what matters to you!

3. HABIT STACK.

   Pairing a new habit with an old one is a surefire way to take action. Choose something you do every single day effortlessly (such as brushing your teeth), and pair the new desired action directly after it (drinking a huge glass of water). It is important to stack the new habit with a daily routine, and not a time of day (ex: stack a 20 minute walk after supper, not at 7 pm).

4. CELEBRATE YOUR PROGRESS.

   Emotions are intrinsically linked to our habits, both good and bad. When creating a new habit, we need to attach strong positive emotion to our actions. Dopamine hits will then rewire our brains to seek out the repeated action. When you successfully show up to the gym or cook a beautiful, well-balanced meal, be proud and celebrate your progress! (Call a friend to brag, write it down in your journal, do a little victory dance, tell your reflection what a total badass you are.) Take any action that celebrates your hard work, no matter how small it may seem.

5. CREATE ACCOUNTABILITY.

   Share your goals with others, and seek support. This can take on many forms in your life: a coach, mentor, friend, partner, online support group. Find others who share similar goals and can assist you on your journey. Ask for professional help when you need it.

Most importantly, keep #$%^*&& going! Making major life changes takes time and consistent effort. Stay the road, remain patient, and have faith in yourself.

You are much more capable than you imagine.

What’s the Deal with Gut Health?

Gut health is a hot topic, and for good reason!

Recent research has linked the health of our gut to virtually every aspect of our overall health and wellbeing—from digestion and absorption of key nutrients, to skin health, immunity, mental health, cognition and disease-prevention.

Interestingly, approximately 95 percent of our serotonin, the “feel good chemical” is produced in our gut. When our gut is healthy, our mind reaps the benefits.

70 percent of our immune system cells are also housed in the gut. Getting sick often, and having a hard time fighting infection? Your gut health might be a major factor.

So—what is the deal with gut health? And how do we improve the vitality of our gut microbiome to reap the immense benefits for holistic well-being?

Our gut is home to an estimated 100 trillion bacteria. There are more microbes chilling in our our gut than in our entire body!

When our gut health is compromised, we are compromised.

When our guts thrive, we thrive.

Symptoms of poor gut health to look out for:

• digestive issues: bloating, gas, constipation, watery stools

• brain fog and impaired memory/cognitive function

• skin issues: acne, rosacea, redness, sensitivity

• fatigue and chronically low energy levels

• autoimmune conditions

• mood imbalances, increased anxiety + depression

What negatively impacts our gut health?

• Frequent and overuse of antibiotics

• Overconsumption of processed foods

• Smoking and alcohol use

• Chronic elevated stress

• Poor lifestyle factors: lack of exercise and too little sleep/stress recovery

Action steps we can take to improve gut health:

• Choose a diet of mostly whole, unprocessed foods, with an emphasis on eating enough fiber [25-30 grams is optimal]

• Manage stress [ex: deep breathing, meditating, and choosing activities that calm you and bring you joy]

• Exercise regularly

• Practice good sleep hygiene

• Eat mindfully. Slow down, chew fully, and connect to your food. Avoid distractions such as driving or watching TV/scrolling while eating

• Pay attention to any signs of food intolerances, such as gassiness and bloating after a meal or particular food

• Consider taking a probiotic supplement, particularly after being on antibiotics

• Choose prebiotic foods: onions, garlic, apples, asparagus. bananas, oats

Remember, a happy gut = a happy life. Comment below and let me know if you found this article useful, and which gut health action steps spoke the most to you!!