Kim Burckhardt Interview

I am so excited to share an interview with a fellow mom I met on Instagram over the past year. I love Kim’s posts on fitness and nutrition. Over the years, I have also done a lot of working out at home and I know other moms do the same. I find her tips incredibly motivating and helpful and I know others will too. Please don’t forget to check out Kim’s Facebook and Instagram page too!


Can you tell me a little bit about yourself and your family?

I’m a mom to 3 little guys – ages 7,5 and 2. I’ve been married for almost 10 years. Before becoming a health coach, I ran my own daycare business and before that I was in the Biotech industry. I really liked both of those jobs but I always felt like there was something more I could do.
My story starts during my first pregnancy. Pregnancy was never easy for me. I had a plethora of health problems during my first pregnancy, the most severe being preeclampsia. I was put on bed rest but God had other plans and my first son was delivered at 28 weeks. He was 2 lbs and 7oz. He spent 8 weeks in the NICU and came home 1 week before his actual due date. He is perfectly healthy now with no residual affects from being premature. My next 2 pregnancies were fairly normal. I developed high blood pressure with those 2 but nothing serious. With all 3 pregnancies, I gained 50+ pounds. The first 2 times, I lost weight the unhealthy way – severely restricting calories and doing lots of cardio. I wish I had known then what I know now about weight loss.
With my last pregnancy, the weight did not come off like it had in the past. I tried my old ways and also a few new fad diets. Nothing worked. I would do each of these new diets for a day, get frustrated (or just plain hungry) and binge on desserts. I love to bake! I would bake multiple times a week. Fast forward a few months after my 3rd son was born, the seasons were starting to change and my maternity clothes weren’t gonna cut it and there was no way I could fit into my pre-pregnancy clothes. I knew I had to do something – make a change that was permanent. I followed a bunch of people on instagram and saw these amazing transformations and knew I wanted what they had. Their secret was simple – hard work and dedication. No crazy crash diets. I ordered T25 from a late night informercial and by coincidence, my friend asked me to join a challenge group. I said yes as moral support for her! I had no idea how they would change my life and how much I needed the support from other like-minded women.
I started participating in these challenges and eating balanced (80/20) and the weight slowly came off. I finally started feeling better about myself and wanted to look at my reflection. I felt confident enough to teach my boys about better eating habits and how bad food can make us feel bad. I let them “work out” with me so they can see their mom actually being active. Some days my workouts go smoothly and I finish them ASAP. Other days my 25 minute workout takes 45 from pausing to wipe a spill, restart Mickey on youtube or get a snack. BUT, it gets done and I have to take pride in that. I have to remember that what I see on social media isn’t the real picture. A 180 lifestyle change is not made in a couple weeks. There are ups and downs and weight fluctuations but as long as Im consistent I will live a healthy lifestyle. Since starting my journey, I have lost 50 pounds and kept it off!
I became a virtual health and fitness coach to share what I had learned and am still learning. I love working out. Its one thing that I am usually pretty motivated to do — unlike cleaning the kitchen or folding the mountain of laundry ;). I truly believe that we can all feel good about ourselves again- even after years of negative self-talk. My goal is to empower women to do that again. To feel sexy, confident and healthy no matter their size or shape. I love the saying “Healthy looks different on everyone.” I run monthly health and fitness challenge groups in a private setting on social media. I provide daily coaching, motivation, support, and meal plans to help others get started and stay motivated.
What is your current self-care regimen? 
I eat a balanced diet and do my best to live an 80/20 lifestyle. I eat clean and healthy 80% of the time and indulge 20%. I have tried SO many things in the past and I have found that this works best for me. I am a complete foodie and would eat a burger and fries every day if I could. Living 80/20 allows me to still enjoy a burger and beer but still reach my goals and stay healthy. I also have my superfood shake each and every day. I drink it because I believe in the quality and quantity of powerful ingredients plus it gives me energy and takes the guess work out of one meal each day. One less thing to worry about!
I set a goal to exercise 6 days a week, knowing that I will cut myself some slack if I only reach 5. My goal is to be consistent, not perfect. Trying to be perfect with workouts and eating well for that matter, is a recipe for frustration and quitting. I also do some kind of personal development every day. This helps keep my mind right.
Do you have any advice for moms looking to make some healthy lifestyle changes? 
Be patient and kind to yourself! Lifestyle changes take time, patience and consistency. Figure out what kind of personality you have and what your goals are. Are you an ‘all in 180 degree change’ type of girl or are you a ‘baby steps’  type of girl? What are your goals? Are they realistic? What kind of exercising do you like? If you hate running, don’t make yourself run! All these things play a part in determining what a person needs to do to make a lifestyle change that he or she will stick to!
Start out by cleaning out your pantry. Donate or toss the processed things (like cookies, snack cakes, candy, chips, soda). Especially those things that you know are powerless to resist. For example, I love double stuff oreos. I KNOW that if I buy them “for my boys” I will end up eating a whole row in one sitting. That will cause me to feel bad about myself and starts a negative self talk cycle in my head. It will cause me to throw in the towel and think, “I already ruined my day, why not eat more junk.” Since I know this about myself, I don’t buy double stuff oreos unless I plan on allowing myself some without feeling bad. I have many vices, Oreos are just one 😉
Read the ingredient list of your packaged food to see what is really in the foods we are eating. I was so shocked when I looked at some of these ingredients that my family and I were eating daily.
Incorporate more fruits, veggies, lean meats and healthy fats into your diet. Unless there is a food allergy, I don’t recommend completely eliminating a whole food group. One of my favorite websites for well balanced eating is
incorporate some type of physical activity into your day. That can be walking the dog, walking at in incline on the treadmill, doing squats on your work break or my personal favorite- an at home workout program. Just get moving. Start small and work your way up. My personal favorite is T25 because its 25 minutes of work and then you’re done. There is no time to get bored! The workouts are laid out for you so it takes the guesswork out of what to do next.
Lastly, surround yourself with people who will support and inspire you. Join a fitness group! The beauty of social media is that we can interact with each other from wherever we are at. Find a group of like-minded people you can talk to. Ask someone who has accomplished the things you want to accomplish and see how they did it. Most likely, they will be more than happy to share all their tips and tricks!
One of the things I love about your Instagram feed is your positive words and energy. How do you keep going on days when you feel like throwing in the towel?
Thank you! Its personal development that keeps me going. That negative voice in my head is always there and it’s a constant battle to push it out. I throw myself into PD especially on the days when that voice inside my head is really bad. Its so easy to get sucked into the negative self-talk. To give in to the tiny voice inside your head that tells you you’re not good enough or cant do what you set out to do. The type of personal development I focus on depends on what Im going through in life. There are topics for every area in life. It takes different forms depending on my day. Some days I read, others I listen to a podcast in the car and others I watch a youtube video. I also surround myself with people who build me up instead of tear me down. My coaching team and challenge group members are some of my best friends. I am an introvert by nature so gaining more friends and letting people in is out of my comfort zone. I have found that it is crucial to maintaining a positive attitude.
I am an open book, I am more than happy to share my struggles and story with anyone! I have an awesome, supportive group full of people who are in all stages of their health and fitness journey and I’m more than happy to add to the “fitfam”. Everyone deserves to feel special, to fell good again and I truly believe that we can get there together! The best way to reach me is via email or on My IG is @kimburck.

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