Dr. Kim Rahir

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OMG - what a ride this month of September was 🔥🔥🔥

Where do I even start? Let’s begin with the end.

Because it ended with: My Birthday!!!

So let me thank all of you who sent me good wishes and thoughts. I appreciate you more than you can imagine - love that you are here sharing your precious time with me 🙏♥️

This birthday was different and amazing in various ways. Most importantly: I had my three grown kids with me which made me smile from ear to ear for days in advance.

And while I picked the things I wanted to do on my birthday I realised they were things that I do in everyday life too: do a workout, go for a walk, eat good food and watch football.
😂😂😂😂😂

Now some of you might think that there’s nothing special about this. Shouldn’t I have done something “exceptional”? I don’t need that. The realisation that I love the things I do “normally” was actually a great birthday gift. It doesn’t mean that my birthday wasn’t special - it means that my day-to-day is friggin’ amazing.

But that’s not all that happened in September. By far 🤯🤯🤯

It started with a trip to the Arctic Circle where I competed in the Masters World Championship. Can you even believe that? Lifting with women from around the world in a beautiful spot on this planet? I came 4th and even though I would have loved to bring home a medal (not gonna lie 😜) I couldn’t be more grateful. I haven’t forgotten the days when I couldn’t even walk.

After my return from Finland I took a week off to go on vacation with my husband and my daughter. Spent a week in Naples, eating the most delicious food, drinking the most incredible coffee and visiting Pompeii, the entire Roman city that was buried in rock and ashes in a day - and rediscovered intact some 1600 years later. It’s beautiful. AND a powerful reminder that everything that we’re taking for granted today can be over tomorrow.

September also brought conversations with the most amazing people - I’m always blown away by this: you can meet people on a Zoom call for the first time in your life and feel deeply connected in a few minutes. This was certainly the case with Dara Rossi, Henry-Cameron Allen, David P Pasqualone, Hernandez (we’ll meet in Madrid next year 🙂) Debbie R Weiss Weiss and the wonderful Kevin Lowe. What a blessing.

And then there’s my clients. I am so grateful for their trust, their hard work and their resilience. You may think that life is too difficult right now to look after your health, your weight, your fitness. But it’s the other way round - coping with life gets easier when you’re fit and confident. I am filled with love and admiration when I see the women I work with show up every day.

They experience adversity like everybody else: illness, death, crime, hurricanes - I’m not even exaggerating. What they understand is this: showing up for yourself everyday - in the way that you can on that given day - will make you stronger. Help you cope with life more confidently. And me helping them steer through difficult days makes all the difference.

I’m looking forward to more of the same in October. Because I love it.

It’s Back To School Time!

I know it’s been a while (the school part, I mean) but I LOVE LOVE LOVE the September vibe.

New beginnings. New opportunities. New enthusiasm.

But before we dive in, let me look back on August.

I was HOME ALONE most of the time because Patrick Rahir spent the month in Ukraine helping out with an NGO that feeds people in Odessa. Very impressive.

Training was all geared to the 2024 WORLD MASTERS WEIGHTLIFTING CHAMPIONSHIP ROVANIEMI - FINLAND next weekend - it’s always hard in August, I think I have moaned enough about the heat.

Let’s just say, I did what I do best: I showed up.

Every. Given. Day.

(And if you have any health or fitness goals, that’s basically all you need to do.)

It's the message I love to share and in August I had the incredible opportunity to be a guest on super inspirational podcasts, connecting with lovely people and spreading the word on strength, health and love.

Ed Watters, The X Show with Tony & Donna Xu, Cheryl Ilov International, James Walters at A Joyful Rebellion, Elena Apalkova, Tim James at Chemical Free Body, Sroda Aglagoh, Jennifer Loehding and last but not least Dean Piper at PipemanRadio - thank you for our insightful and joyful encounters, I so love meeting new people and exchanging our takes on life, health and happiness.

I also had a conversation with the fantastic Caroline Drury who is a shining light of love and generosity in the world of fitness. Good luck with your marathon Caroline - in the race of spreading health and happiness you have already won.

August is also when we celebrate our oldest son’s birthday - there were three of us (my daughter being at work and my husband in Ukraine) and we shared a huge platter of grilled meat to mark the occasion.

Even made it to the movies and saw Alien: Romulus (of all things) - had a good time, who would’ve thunk.

And of course, I’m forever grateful for my amazing clients - they show up every day and they keep pushing through when they face challenges. It makes me feel blessed to get to support them.

This month I want to share the feedback of one of them after her first three months:

“I lost 7 lbs, 2” on my hips, 1 1/2 inches on my waist, 2” off my belly, 1” off each thigh, 1/2” on my upper arms.

Kim is very kind and very patient. She is always available, she answers messages. She makes you feel like she’s right next to you even though she is in another country. She keeps you accountable by asking for specific details. She cheers you on and reinforces the positive changes even if they are small changes.

I highly recommend Kim’s program for the following reasons:
I lose weight slowly and Kim’s program keeps me motivated with the weekly check-ins, the weekly meeting, the one on one time with her and the custom workout program for my specific needs. I have a couple of medical issues and Kim designed her workout program around my issues. I must say most of my pain has been reduced or eliminated just by moving more.”

Those are the kind of words that make me jump out of bed with joy in the morning. As you can tell - it’s not only about the weight, it’s about quality of life.

So let’s be ready and receptive for September. I am digging into the Back To School Vibe with a brand new course that I’ve been working on in August (yep, that too!) and that’s going to be

1️⃣A game changer
2️⃣A ton of fun

It will help you quit mindless snacking and be in control of your cravings and impulses. It’s called Master The Midnight Munchies and it starts on Monday 9. Because it’s new, you can become a Beta tester. Test drive it with me at a ridiculous price and give me some honest feedback in exchange.

You can sign up here: https://kimsnewoffer.com/munchies

Nothing like the September vibe to still make the most of this year.

Just about 14 hours left to join the 10 Day Ab Challenge and get
Summer Action for the Midsection.
Link in comments 👇👇👇

How are you feeling today?

Energetic and hopeful? Or exhausted and overwhelmed?

I’m asking because today I want to share something a bit different from my usual messages.

Mostly, I write here to inspire you, to give you courage and hope and to let you know that, if you want change in your life, I might be able to help you.

But not today.

Today I want to invite you to get to know me better by learning about a part of my life when I was not energetic. Or hopeful. Definitely not healthy. And therefore not happy.

I’m talking about the time I was diagnosed with a debilitating disease that erased all my thoughts about the future and replaced them with a big question mark.

How was I feeling? What kind of thoughts went through my head?

I was asked those questions in a curious but gentle manner by the wonderful podcast host Dr. James W. Smith. So reassuring was his kindness that I found it easy to open up and share how I experienced those dark moments.

So if you’re curious about my story, if you want to meet Kim who wasn’t strong, weightlifting and cheering other women on, Kim who was scared, disappointed and fearful - tune in to this episode of Deal By Me.

https://open.spotify.com/episode/3V3YGAO1lVkWv5IkvSGmoC?si=BapGHXbFQJSqNVP55bkVpQ

Would love to hear your thoughts once you’ve listened to this.

Never give up!

Deal By Me Podcast 172 interview with Kim Rahir Listen to this episode from Deal By Me Podcast on Spotify. Her journey inspired her to leave her career in journalism and become a health coach for middle aged women with a big focus on reactivating and rebuilding muscle. Today, she helps women tap into an abundant source of vitality. It works by re...

If you feel stuck with your weight loss, your energy and the way your body feels, there’s probably a simple reason.

It’s your habits.

And I’m not even talking about what you’re eating or how much you move.

I’m talking about habits of your mind.

Most women who feel stuck have the same three destructive habits that are playing on a loop in their heads.

#1 All Or Nothing Thinking

In your head, it sounds like this:

“I missed my deadline on one assignment… I’m going to get fired!”
“I skipped a workout this week. I’m going to lose all my gains.”
“I tripped over my words at one point—my whole presentation is ruined”

This keeps you from celebrating what went WELL and gaining momentum from there. You’ll feel stuck because you feel like NOTHING is going right.

#2 Overgeneralisation

"I sprained my ankle while I was running. I’ll never run properly again.”
“I forgot we had a coaching appointment. I’m always letting people down!”
(When stood up on a date) “I’m always getting rejected! I’ll never find love!

When you put failures and disappointments into perspective you can see them for the hiccups they are - instead of a life sentence that will paralyse you forever.

#3 Magnification or minimisation

“All the other people in this class seem to be following the choreography but I keep making mistakes.”
“Everyone else has their eating and exercise all figured out. I’m a hot mess.”
“My sister can pull off the dishevelled mom look and still look cute, but if I so much as have a wrinkle in my shirt, I look like a zombie.”

Can you relate to any of those?

If the answer is YES you want to check out the conversation I had with Andrew Jobling on his Wellness Puzzle Podcast.

We're talking about the only thing that will get you to your goals - and it's not being perfect, it's not doing it all and it's not magnifying your failures.

It's something much simpler. And much more effective.

You can listen to it here:

https://open.spotify.com/episode/71BrvSthWffCFxtUtSeAwa?si=lnrLcc29TdieAukZCdvUew

Do you feel you know everything there is to know about exercise and nutrition?

Maybe you do.

Are you lean and strong, full of energy in the morning and happy with how your clothes fit?

Then you’re probably on to something.

But most women don’t feel that way.

Maybe you feel you know all there is to know and still can’t make it work.

Or you used to make it work and now it’s not happening anymore.

Here’s the most likely reason why:

You’re forgetting the most crucial component of knowing.

It’s called doing.

It works like this:

You find out about something new (an exercise, an eating style)

You apply it to your life.

Consistently.

You assess your result.

You tweak accordingly.

You apply again.

Consistently.

You assess your result.

You tweak… you get the picture.

Does that look like anything you did when you were trying Keto or Vegan or Intermittent Fasting?

Probably not.

That’s why your “knowledge” of eating and training isn’t helpful.

“Knowing” isn’t a state, it’s a process. It’s ongoing. And it always includes “doing”.

Some people call this “lifelong learning” and I think that’s beautiful.

It gives us purpose, stimulates our mind and makes us a little bit better every day.

Once you stop scrolling and consuming….

Once you adopt that process of learning, applying, assessing and tweaking -

you become unstoppable.

If you want to discover how you can integrate lifelong learning into your world, how you can leverage it for your weight loss and muscle building -

have a listen to the conversation I had with Lowell Thompson at Learning With Lowell - he’s a huge proponent of lifelong learning. That’s why talking to him is an inspiring experience - lots of insights AND fun.

You can check it out here:

Kim Rahir: "I was seeing double and it was really scary", Olympic weight lifting, & Powerlifting 251 Kim takes you to the next level of health and performance without the standard prescription of hours of cardio or chicken and broccoli.With laser focus on wh...

Do you sometimes feel that the world is resting on your shoulders?

Everybody and their grandma are counting on YOU.

Your kids, your spouse, your parents, your siblings, your friends, your colleagues.

And you’re loving it.

Up to a point.

For many of us, there comes a time when we feel the load. And because we haven’t been looking after ourselves enough - our body starts telling us no.

You can’t get good quality sleep.
You wake up feeling exhausted.
Your body feels heavy and achy.
Your clothes don’t fit.

But just the thought of exercise makes you want to drop into the comforting embrace of your sofa. Or a chocolate bar. Or a glass of wine. Or all of it.

If you feel like that, it’s time to start saying no to certain things and yes to others.

I know that it feels impossible. Everything will fall apart if you don’t show up for everything, right?

Wrong.

You’d be surprised at what happens when you don’t show up.

Nothing in particular.

The world keeps on turning.

I know this, because it happened to me.

I was OUT of everything from one day to the next.

Not to come back for several months.

I couldn’t do anything. For anyone. Because I was stuck in a hospital bed. Paralysed.

Guess what happened to my family:
They managed.

Guess what happened at my job:
They managed.

Yes, it was a terrifying experience. But today I’m grateful for it. Because now I know from experience that I don’t have to be there for everything and everyone.

I’m not the only one with that experience and that shift of perspective. I had a great conversation with a colleague of mine. Callum Sully was also faced with a terrifying diagnosis from one day to the next.

He too was out. For a while. Only to come back better and stronger.

If you want to find out what happened to us and how we fought our way out of that situation where we couldn’t help anyone but ourselves, tune in to our conversation here:

https://open.spotify.com/episode/1XeN9fEzlHOu7gNT4Q8mw7?si=6607e215085b40fc

Episode 54: Kim Rahir "Strength Training Can Change Your Life" Listen to this episode from Barbells With Banter Podcast on Spotify. In this Episode I was joined by Fitness Enthusiast & Strength and Fatloss coach for women over 40, Kim Rahir. We discuss the power of strength training and dealing with medical conditions and the impact our health when adopting exe...

What are your worst habits?

(It’s Sunday so maybe you’ve just had some practice, LOL)

Lounging on the couch?
Snacking at night?
Drinking wine?
Going to bed late?

I don’t think any of those are your worst habits.

The worst habits are the ones of the mind.

Like:

Throwing everything under the bus when ONE thing goes wrong.

Always saying: I’ll start tomorrow.

Feeling sorry for ourselves instead of asking: what can I do now?

Thinking: it’s too late.

These habits are the worst because they are like an operating system that dictates the way we do - everything.

And they are hard to change.

But not impossible.

With the right approach, we can change the way we operate.

Then change the way we approach health and fitness.

No magic pill. No quick fix.

But guaranteed results.

Because we turn away from surface level solutions and fix the root causes of our problems.

That's how my approach to weight loss, muscle building and energy boosting works.

People who succeed at weight loss don't have more willpower. They make sure they mostly won't need it.