Saltwater Healing…


     This past week we attended a weeklong business-building conference in gorgeous Clearwater, Florida and the Gulf weather was amazing! A sweet warm breeze, sunshine, humidity and the occasional afternoon rain showers.  Tuesday afternoon’s landing immediately welcomed us with a wall of humidity that I haven’t experienced since living back home in Kentucky! 

     Wednesday morning was my first workout in the (really great) hotel gym at the Wyndham Grand Clearwater Beach*. Lots of open space, kettlebells, dumbbells, some weight machines, treadmills, ellipticals – yay! After nearly an hour of a solid warmup, strength training and some HIIT work on a treadmill, I was drenched in a salty layer of my own sweat. It was divine! And over the course of the week, I was enveloped in salty layer after salty layer via workouts, swimming in the ocean & even crying tears of heartache because my Mom used to visit Florida EVERY year… 

     All of these instances reminded me how many variations of salt are present in my life and how superbly beneficial they each can be.

The sweat of a good workout… 

The salt of the ocean…

The benefits of epsom salt…

The tidal wave of tears from a good cry (or onions!)…

     So if you’re soaking in an epsom salt bath, crying during your favorite sappy movie, sweating it out at Kinesis or some other awesome workout or just spending time in one of our beautiful oceans — there’s no question that salt can HEAL so many things… 





Coach Kimmie – Sympathy & Empathy….


empathy [em-puh-thee] – noun

1.the psychological identification with or vicarious experiencing of the feelings, thoughts, or attitudes of another.


2.the imaginative ascribing to an object, as a natural object or work of art, feelings or attitudes present in oneself.


sympathy [sim-puh-thee] – noun, plural sympathies.

1.harmony of or agreement in feeling, as between persons or on the part of one person with respect to another.


2.the harmony of feeling naturally existing between persons of like tastes or opinion or of congenial dispositions.

3.the fact or power of sharing the feelings of another, especially in sorrow or trouble; fellow feeling, compassion, or commiseration.


So, I’m sure that at some point in my life I was only able to be sympathetic to someone or something due to my inexperiences. But in the last few years, pain has definitely become a new friend that I didn’t necessarily invite to the party! This post from 2015 talks about one of my interactions with serious discomfort – PAIN…

And in the last year, I’ve had more run-ins with the Big P than I’d like to admit! September 17, 2016 was like any other Saturday. Teach in the morning until noon or so and then the afternoon was free. We were slated to go to the EatSeeHear outdoor movie to watch a showing of the epic movie, Purple Rain. And the following weekend, we were headed to Kauai!!


My view from the catamaran trip in Kauai… 

In general, the way I deal with my random levels of anxiety or other feelings of funk, is to do some kind of a fairly mindless workout. This day, I was kinda stressed about going where I knew there’d be TONS of people and so I decided to take a short run around our neighborhood. Truth be told, I was also feeling a bit overwhelmed and a little “less than” as a person… Either way, I needed to expend this bundle of energy somehow to guarantee I made it to the evening’s commitment with Dawn and friends. With phone in hand, knowing I’d only be out 20 minutes max, I kissed Dawn bye and headed out the door.

My first few minutes were hitchy, squirrely and anxiety-ridden. I pulled my sunglasses down so I would’t have any opportunity to make eye contact. 3-4 minutes later, I saw the CAYOOTEST (cutest) puppy with his owner and the little girl in me had to stop and say hello. The dog was sweet and the 2-3 minute interaction I had with the owner was literally life-changing. He was a young veteran, maybe 24, and had just come from his final session at Peak Brain Institute to help manage his PTSD. I was wearing my Catch A Lift tee shirt (Catch A Lift Fund – nonprofit for veterans) and we talked briefly about all the awesome ways veterans can now get help. I bid him and his adorable pup goodbye and went on my way…

…around the corner out of sight to have a seriously heaving, deep-down, WTF cry.

And then I continued on my run down the next neighborhood street and that’s when my life really shifted. My sunglasses (or my mindset) clouded my vision and I stepped on a magnolia bud on the sidewalk and went down. HARD. “Running at approximately 6 miles per hour” hard.

My sunglasses went flying. I skidded at least 8-10 feet on the cement. Immediate tears, fear and adrenaline pump. Thank goodness I didn’t smash my phone when I fell because after a few minutes of shock and assessment, I knew I wasn’t walking home. I could barely stand up. My left ankle was already swelling to an outrageous fatness and my elbow had blood dripping off it. It was sheer luck I didn’t smash my head on the ground. Dawn – thankfully – answered on the 2nd ring and drove the 1 street over to pick me up.  I was definitely in shock, was experiencing nausea, could barely hop to the car on one leg and was in a crap-ton of pain.


This was 6 days AFTER the initial fall. It was MUCH bigger…

As soon as we got in the house, the Home Depot bucket was full of ice and water and I was dunking my aching ankle and foot in for 5-6 minute bouts. HOLY OUCH! Even the icing hurt. Gratefully Dawn cleaned up my elbow and bandaged it for me, too. I continued the icing and elevating routine until around 8 or 9pm to hopefully decrease the swelling as much as possible. It definitely helped even though my ankle was still huge and started to bruise. I ate dinner, took some ibuprofen and it took me about 10 minutes to get up the stairs on the crutches to make it to bed. And remarkably, I slept pretty well!

When I woke around 5:30 that Sunday morning, I knew moving around was gonna suck. So I took my time, sat up on the edge of the bed and grabbed my crutches. Dawn was downstairs taking care of the dogs already. I put my phone in my pocket and made it to the foot of the bed before I started to feel “off”. Woozy, lightheaded, pukey – just plain bad. I called Dawn on my phone because I was too weak to call out her name. She came up immediately, handed me a trash can in case I got sick and that’s all I remember…


Apparently I experienced a ‘vasovagal syncope’ with a side of seizure. Basically the pain in my foot was so bad my brain said “Sit the f**k down or I’m taking you down!” And that’s what happened. Within 10 minutes, there were a lot of firefighters & first responders in my bedroom to carry my broken body down the stairs and into an ambulance to the hospital in Marina del Rey. Tons of tests and 3 days later, I came home with nothing seriously wrong with me and no apparent lasting issues. My ankle had become background noise/pain compared to my being so scared from all of this other stuff.

Fast forward to today, July 9th 2017. I’ve had a few other small and short visits from the Big P. And one pretty big one about 3 weeks ago that literally dropped me to my knees. But that’s another post.

So what is the bigger meaning behind this otherwise really long blog? That I am more compassionate, more aware, more sympathetic and definitely more empathetic with my clients and friends than I’ve ever been in my life. I now KNOW what scary, possibly life-changing & debilitating pain feels like. I know more about what it takes to be an advocate for yourself and to have another person advocate for you in the current healthcare system. And I definitely know what it takes to walk – and sometimes crawl – the road of recovery. As slow as it may feel, it’s still forward movement…




Being of service… ~Coach Kimmie

Not many of you know it but a lot of 2015 was really hard for me. After I completed a Spartan race that I had diligently trained for, I was left in a lurch with regards to a fitness ‘goal’. In late May, I hurt my left hip and was a mess for over a month. Literally – I couldn’t tie my shoes, had trouble getting in and out of the car, and we couldn’t figure it out treatment-wise. I hobbled around, continued to teach (verbally) and fell quickly into a pretty black hole with regard to my personality.  Here’s the blogpost about my hip 😦

Old habits started to creep back in. Childhood coping mechanisms resurfaced. Poor food choices became a quick source of energy  in the form of processed sugar.  I started to “sneak” snacks and eat things that were horribly wrong for my body. Anxiety, depression, weight gain, and general lack of interest in exercise continued even after the worst of the hip problem had resolved itself. I would try to do a workout but everything felt wrong – lethargic, heavy, sad, uncomfortable. I felt horrible trying to show clients/classes workouts and I was huffing like the fat kid I had been in Kentucky. I’m grateful that no one ever mentioned my weight gain or that I was having trouble…. Here’s A really scary blogpost I did ANONYMOUSLY for Fit Bottomed Girls during my rough patch.

So basically from May til late December 2015 I was feeling pretty fraudulent… And I was getting fatter by the month. Unhealthier by the bite. More uncomfortable by the moment. 185 pounds ain’t so cute on my frame when it’s not muscle-y…

Early November 2015 found me sitting at the kitchen table at Dawn’s parents house (likely eating pie – DOH!!) and scrolling through Facebook. One of those “you might like this page” thingies popped up and caught my eye. Their most recent post on the page said they were looking for Squad Leaders. I clicked on it and proceeded to putz around on their page, looked up their website and spent the next 30-ish minutes researching what this intriguing organization stood for as a non-profit. Little did I know this was the pinhole of light that would eventually lead me out of 6 months of a long, dark tunnel…

Catch A Lift Fund’s (CAL’s) Mission:
“Helping wounded veterans from the Iraq and Afghanistan wars start and maintain their healing process both mentally and physically, through physical fitness by providing them gym memberships throughout the United States.”  Their Company Overview:
“CATCH A LIFT was founded in memory of Cpl. Chris Coffland who believed that physical fitness was the basis for a happy and healthy life. CAL pays for yearly gym memberships, across America, for wounded veterans from the Iraq and Afghanistan wars. Should a veteran prefer to work out at home, CAL will pay for and deliver gym equipment to that veterans home.”


Cpl. Chris Coffland – everyday he’d say “I’m goin’ catch a lift” – his way of saying he was off to the gym.

As I was gobbling up all the information I could from the CAL website and Facebook page (and more pumpkin pie), I began to realize that this whole Squad Leader thing they needed was something I was extremely interested in. Basically, they needed liaisons between the 2500+ Veterans who were participants and the people in charge of running the Fund. Over the course of a year and on a pre-planned regularly set schedule, the Squad Leader would be expected to call each Vet in their Squad. On each call, you’d ask a series of questions set up by the home office and report that information back in via confidential Google doc. You could also just chat about anything else that popped up over the course of the call.       OMG! Talking, the military AND fitness???  I COULD TOTALLY DO THIS!

The more I read and looked at CAL’s history, the more excited I got. I hadn’t felt like this in who knows when! Like I had a purpose, an opportunity, a choice…and the pinhole of light started to expand.

After several (very quickly responded to) emails between myself and Katelyn Rockwell at CAL, I had been scheduled  mid-December for a phone interview with Lynn Coffland,  creator of the Fund and sister of the remarkable man in whose honor it was created.  The morning of my phone interview, I was so nervous! I wanted to sound excited but not too much. I wanted to portray my strengths but not sound cocky. I wanted to explain my history but not be annoying. I wanted to “pass” inspection! Needless to say, I was accepted into the program and scheduled for a follow-up meeting in early January with Ryan Kaufman. He is in charge of all the Squad Leaders. I was assigned my Squad members, sent all the information I’d need to get started and Ryan emailed my Squad members to let them know I’d be contacting them soon to start checking in with each of them. BOOM!

Even before I was assigned my Squad in late January, something in me seriously shifted.        I had a new purpose. I needed to pull my sh*t together and be an example again. I couldn’t be talking to these wounded Veterans about getting their workouts done when I was sitting on my duff eating Cheetos! Ugh…

My Mojo skyrocketed after I heard some of the stories from my Vets. Perspective slapped me upside the head and I fully dumped my ‘sneaky’ snack eating habits – I haven’t been to a 7-11 since Christmas. I jumped smartly and head-on back into workouts; approaching it with a mindset of doing workouts I honestly LIKED. I cold-turkeyed my sugar problem (not without some bad days). I read a couple of self-help books. I meditated. I prayed. I trusted my wife and my closest friends with my deepest & scariest secrets. I started to feel like I had control over my mind, my body and my life again. And that pinhole, that teeny tiny smallest piece of light, has grown into a gorgeous sun that’s eclipsed its way across my previous darkness….





PAIN…What is it good for?!?!

Absolutely EVERYTHING!! That’s what!

Since this past Saturday, I’ve been in what I consider the most amount of TRUE physical pain that I’ve felt in a really long time. Not muscle soreness, not struggle from a workout discomfort — PAIN. And it’s made me really stop and think. It’s “perspective-ized” me a bit. For 20 years, I’ve been working with people who are invariably fighting some type of injury-induced, chronic or otherwise – PAIN. The “thought” of pain has been in my sphere for many years. I’ve been very fortunate to not actually have had any major injuries as an adult so it’s been just that — a thought, a thing I’ve been privy to because of sharing the journeys with my clients. So here’s what I’ve learned about the Big P over the last several days…

As one of my favorites, Dr. Perry from says….10885441_10153437040458012_7730494283242039925_n

This statement above is SO MUCH MORE POWERFUL to me today than at any other time I’ve read it or thought about it. Pain is also an indicator. The events that lead up to the ONE BIG THING can be numerous in nature.  I was just going along la-di-da and BAM!! There it was…PAIN. The movement I did that brought out the pain was one that I do EVERY. SINGLE. DAY. MULTIPLE. TIMES so it shouldn’t have been problematic. However, this one time, it didn’t work like before. I stood up and thought “Hmmm. That feels a little weird. It’ll work itself out, I’m sure.” That was 5 days ago. I’m positive a lot of you have thought that same thing…


I’m sure you’re thinking “But you workout and you use your therapy balls and you have body awareness. HOW could you still get hurt from a movement your body is used to?”


I asked myself the same thing and it led me to think about the days prior to the injury… Wednesday and Thursday I was basically couch and bed-ridden fighting off some type of cold/flu/crud. I slept somewhere in the realm of 35 hours over 2 days.  So, that means I was curled up in a variety of random positions and not really moving around very much at all. I was also likely dehydrated.  Friday I came back to work and kept my energetic output very light and rested as I could. Saturday, I felt about 80% back to normal and was simply setting up for class when IT HAPPENED. Those 3 days prior to the injury were so important. My usual day is one with LOTS of movement: walking, squatting, pulling, pushing, etc so having a few days with MUCH LESS activity actually set me up for a problem…

Walking, sitting, standing, driving, toilet-ing, going upstairs, ANY movement — perpetuated the pain. Lifting my leg in any direction, bending forward at my waist – NOTHING was comfortable. I felt so defeated. I felt so scared. I felt so vulnerable. I felt so “not Kim”.  So, driving back to work midday Monday, I cried. Out of fear, out of pain, out of a deep down insecurity. All these crazy thoughts: “What if it’s something really wrong? What if I can’t work? What if it’s more than a muscle thing?” My mind went to the darkest spaces because I was scared…

Then I realized I was also crying for my clients. Those who LIVE DAILY with some type of constant, nagging, exhausting discomfort in their bodies.  And that part of the cry? Well, that made me stop and think “Kim, your discomfort is mild compared to some of the PAINS you’ve seen in your clients. You have Dawn and all the tools necessary to make yourself well. This is a blip on the screen. You will be fine.”


So despite not feeling less physical pain after my little pity party, my MIND felt exponentially better. My perspective shifted. My approach to the problem rearranged itself in that moment. I was fortunate enough to have the ever-smart and super-talented Dawn work on me (her skills are amazing!!). Then, thanks to my friend Jenn, I slept really well 2 nights in a row. I have created, in my mind, a healthy hip.e5e9f37a77a3cf7763e3c324776b6de4

And today, I feel about 50% better than yesterday.

So that means I’m on my way to 100%…with a different perspective on my body and my movements!


My take on “Tiger Blood” + Exercising while Whole30-ing…

So there’s this thing that the Whole30 ( book, followers, creators, etc talk about.   The elusive…TIGER BLOOD. Here’s Whole30’s “definition” of it.


I wanted to roll this idea into my thoughts on exercising while going through a Whole30 as well. And here’s a little thread from the Whole30 for Athletes section forum. Does Exercise + Whole30 = MORE weight loss?

As you well know, I’m going to stick my 2-cents’ worth in here. This is my 3rd Whole30 and I’ve exercised my way through all of them semi-regularly. However, this is the FIRST Whole30 that I’ve been more focused on my weight training than on my cardio.  (this in itself is a whole other blogpost!!) And a couple of Sundays ago, I posted a video saying how it’s important to MOVE more regularly during these 30 days to help your body rid itself of pent up energy, frustration, etc, especially if you’ve not been moving at all or very little.  BUT, just like with our food choices, we have to be SMART in our exercise/movement/fitness choices.

If you haven’t been exercising for the last 6 months before starting Whole30, you should NOT try to exercise 5-6 days per week. Right?  You should start small; walking 15-30 minutes 3, 4,5 times a week for enjoyment or some type of low intensity exercise that makes you HAPPY.  If you LOVE yoga, do yoga. If you LOVE spinning, spin but don’t completely wear yourself out. If you LOVE to lift heavy weights 🙂 lift but be thoughtful. If you LOVE to whatever, DO it but do it because it makes you feel AWESOME!


If you have been exercising regularly for the last 6 months or so, then you can expect the first week or so to be a little less vigorous or lengthy and then in weeks 2.5-3 you could possibly see yourself feeling like you’re getting back into a groove. Weeks 3-4 may feel like someone’s lit a fire under you and your body says “Woohoo! Let’s do this!!”

Or…maybe not.  That’s the thing, y’all. WE. ARE. ALL. SO. DIFFERENT.                          Be patient with yourself. Be nice to yourself while you’re acclimating to eating/cooking/prepping/shopping/thinking differently.


Please, don’t quit. Don’t stop this forward momentum. You deserve this 30 days. No one else can give it to you but YOU.

So, as we embark on the next couple of weeks, PLEASE reach out when you need help. Ask questions (there are NO stupid questions!) Share more. Give yourself a pat on the back more often.  And know that this really hard thing you’re doing…it’s pretty amazing!! See you soon…

~Coach Kimmie


Each day…

Each day I look forward to a few things:

My coffee, my dogs, saying good morning to Dawn and Dr. Kathy Dooley’s Daily blogpost. The first 3 things should be apparent as to why I look forward to them. But some of you may not know Kathy. I’ve never met her personally but I’m going to soon. Her Immaculate Dissection course will be coming to Kinesis this summer and we’re over the moon excited to share in it!

Each day, Kathy’s Daily blogs inspire, push, ignite and remind me of the WHYs Kinesis was brought to life. Her mission – – really brought me back to the REASON for opening our own business.(

Each day, Dawn and I hope to give our clients power over their pain, educate them into their own physical evolutions, allow them to safely advance their movement patterns and honestly LIVE in the most optimal way possible.

Each day, all of you remind Dawn and me why EACH DAY is so very important.

Coach Kimmie

The Teacher Becomes the Student… by Coach Kimmie

Most weeks, I’m busy prepping/planning/thinking/conniving ways to give my clients and class participants the BEST workouts possible.

My private sessions, although not always written out, have a very specific direction in which they go for each person.

My FUNctional FITness groups are different each class & host a mixture of all things “life-based”, cardiovascular HIITs and some honest-to-goodness FUN! (what’s functional? (

Being able to pick up heavy stuff!

My TRX Core and Sweat classes truly live up to their names!! (what’s TRX?

And my Pilates groups are peppered with functional movements, grunts, groans, sweat, fitness “cues” and sometimes a whole lotta laughter! (what type of Pilates do we offer at Kinesis?


So you can imagine that sometimes, my personal workouts take a backseat and get less than optimum planning, etc.  As a trainer for 19 years (whuuuttt???!!! that’s HALF OF MY LIFE!), I’ve come to not only expect this, but to be ok with it and understand it.  And then, there’s THIS! While at PrimalCon, I learned I tied for 3rd place BEST PERSONAL TRAINER in the Argonaut’s Best of the Westside 2014 issue! Woohoo baby! (what’s the Argonaut? Gratuitous horn-toot 🙂

Best of the Westside 2014!

But this past week, I got 4 workouts in and 3 of them were actually given to me by SOMEONE ELSE! I didn’t have to “come up with” the plan, think about the reps or figure out the premise.  (can you hear those angels singing?!)

Wednesday evening, I got a fabulous (and OMG hard!) Pilates group workout with Ginger Daniels at Kinesis. I’m ALWAYS reminded how hard Pilates is when you do it RIGHT. Not when you do it fast or crazy or “bootcamp-y” but when it’s done from a place DEEP down in yo’ belly… My core was awake for a few days 🙂

Saturday after I taught at Kinesis, DrDawn created a fantastic “garage gym” workout for the two of us at our house.  Sweating it out with deadlifts, push-ups, pull-ups and single leg weighted movements made me so happy! And, it was good relationship time since we don’t get to workout at the same time very often at all.

Exercise keeps Coach Kimmie & DrDawn happy!

And today, I’m excited to take a Yoga Tune Up® workshop.  It doesn’t matter to me what the plan is – it’s just that I get to experience it! (what’s Yoga Tune Up®?

Yoga Tune Up® at Kinesis...

Love these balls!!

It’s been very beneficial to me to have someone else looking at my form, tweaking my movements and TEACHING me this week. Sometimes you’ve gotta sit on the other side of the room to see what you’ve been “missing”…

And remember, just keep it movin’… ~Coach Kimmie