Kim's Protein Kitchen

Although this happened several years ago, I still think about this season of my life all the time.

A knee infection threatened everything I had worked for, including, at one point, my life.

I went from being a competitive athlete to wondering if I would ever feel like myself again.

There was no shortcut back. No magical moment where everything suddenly got better.

There was just one step.
One workout.
One day at a time.

What felt impossible eventually became possible.

Not only did I return to competition, but I went on to compete at the CrossFit Games two years in a row.

Looking back, the greatest victory wasn't making it to the Games.

It was learning that resilience isn't built when life is easy. It's built when you keep moving forward despite uncertainty, setbacks, and fear.

The hard times didn't make me weaker. They shaped me into the person I am today.

If you're walking through something difficult right now, don't underestimate the power of small steps. Sometimes they take you farther than you ever imagined. ❤️

It’s not about eating less, it’s about eating smarter.

Recipe below 👇

Cookie Crumbl Protein Bars

Ingredients
Cookie layer
• 2.5 tbsp butter, melted
• 2 tbsp maple syrup
• 1 tsp cake batter extract
• 3 scoops vanilla protein powder
• 1 cup oat flour
• 4 to 6 tbsp Fairlife milk, plus more as needed
• Sprinkles, optional
Frosting
• 2.5 tbsp butter
• 1/4 cup nonfat Greek yogurt
• 2 tbsp powdered sugar
• 2 tbsp powdered monk fruit
• 1/2 scoop protein powder
• 1 tsp beetroot powder

Instructions
1. In a large bowl, mix together all of the cookie layer ingredients until fully combined.
2. Press the mixture evenly into a lined loaf pan.
3. Place in the freezer while you prepare the frosting.
4. In a separate bowl, mix together all of the frosting ingredients until smooth.
5. Spread the frosting evenly over the chilled cookie layer.
6. Slice and serve.

Per serving (1/16):
• Calories: ~114
• Protein: ~10g
• Carbs: ~9g
• Fat: ~4g

Many more in my ebook 💫 Comment “book” and I’ll send you a discount link

Here’s a core workout that’s fun, quick and gets the heart rate up:
5 rounds:
10 plank burpees
10 dead bugs

This combo is all about balance: you’re pairing a dynamic movement (plank burpees) that elevates your heart rate and challenges stability, with a controlled core exercise (dead bugs) that builds deep strength and coordination.

Why this works:
• Trains your deep core muscles (not just surface abs)
• Improves stability, which supports lifting and everyday movement
• Combines strength + cardio for efficiency
• Helps protect your lower back by reinforcing proper core engagement
If you want a stronger midsection that actually functions better, not just “looks” stronger, this is the kind of work to prioritize.
Save it for your next workout and let me know how it feels.