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! https://www.facebook.com/ImmaculateDissection?ref=br_tf

Each day, Kathy’s Daily blogs inspire, push, ignite and remind me of the WHYs Kinesis was brought to life. Her mission – http://www.drdooleynoted.com/the-dooley-mission/ – really brought me back to the REASON for opening our own business.(http://www.KinesisLiving.com)

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

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Sharing the Ball-Love…at PrimalCon 2014!

Hello Kinesis Community!

DrDawnDPT and I just returned from an unbelievably amazing FIRST experience at PrimalCon – Oxnard 2014!  We are so excited to have our first large scale “presenting” opportunity under our belts. And what a phenomenal group we had!

We really wanted to share some photos from the weekend, some links to the wonderful people we met and give you insight into what we were doing away from Kinesis 🙂

http://www.marksdailyapple.com Mark Sisson is the man behind The Primal Blueprint book and Mark’s Daily Apple. Jaynee Higgott (love you!) is the woman who is responsible for our PConOx experience…

http://themerrymakersisters.com These two…what can I say?? Amazing recipes, fun pics and an outstanding attitude towards life and health.

http://www.thehealthycookingcoach.com Chef Rachel’s Keynote speech was more than amazing. It was truly life-changing… And Dr Dawn is implementing Chef Rachel’s suggestions for achieving and maintaining nutritional ketosis.

http://www.thefitnessexplorer.com Darryl is Coach Kimmie’s movement hero. She was so excited to meet, talk and play with this guy!

http://dailyvitamoves.com Angelo dela Cruz blends martial arts, fitness, and bodywork skills into his signature movement paradigm – VitaMoves. Dr Dawn is incorporating some of his flow motions into her already popular Yoga Tune Up® classes and they’re a real hit!

http://notsofastfoodtruck.com Bob Montgomery’s company. Check it out!

http://www.urbanprimalist.com Timothy, the Sledgehammer Guy 🙂

https://www.yogatuneup.com We couldn’t have had such a great event without Jill Miller and her famous Yoga Tune Up® Therapy Balls! We were so happy to represent and educate people on the amazing effects these little grippy rubber bundles of love can have!

And so many more! Find them in this recap of the event! http://www.marksdailyapple.com/we-are-family-primalcon-oxnard-2014/#axzz3F0n7maW7

 

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Saturday’s Survivor-style Team Challenge!! I was on the end of the board and was REALLY glad I could squat low and reach long!!

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Sledgehammer workout!! Y’all may be seeing some of this soon 🙂

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Brian Tabor showing off his Slackline skills! (@strongmadesimple)

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Angelo (Ninja Warrior participant!!) taking the group through his signature series of movements… Vitamoves.

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Saturday night Ocean Plunge and Hot Tub sprint! What a gorgeous night…

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Our name tags… Love it!!

 

 

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As you can see, they fed us VERY well. Paleo/Primal all the way! Never having to ask “what’s in it?” or “how’s it cooked?”

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Bob Montgomery of NotSoFast Food Truck in San Diego took very good care of the grill! The PCon crew fed approximately 150 of us twice a day!! Thank you!

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Holy wow! Darryl Edwards, the Fitness Explorer out of the UK, easily holding both of us for this outstanding shot! We had such a great time “playing primally” with this guy….

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Happy “campers”. It was beautiful weather and we were so excited to be part of this event!

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Friday morning, introducing ourselves and our BALLS! We represented for Kinesis and Yoga Tune Up® by educating attendees on self myofascial release.

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Darryl’s “world premier” of his new logo for PRIMAL PLAY!

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One of the amazing crew, Chris, just playing with his balls… 🙂 He DID actually use them for some great trapezius release!

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Brian using the Alpha Ball to release some side seam body parts. Namely the LATS!

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Coach Kimmie was SO excited to meet the MerryMaker Sisters Carla and Emma from Australia! They attended a few of our sessions and went home with balls of their own 🙂

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Dr D leading a Sunday morning session…

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GROK ON, baby! I love my new PrimalCon and Grok shirts!

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Chef Rachel had a truly self-healing experience to share. Battling cancer for the last several years, her approach to a more ketogenic-based diet has definitely been a game changer! So glad to meet her!

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Mats, blocks and balls!

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Coach Kimmie leading a session on Saturday. Rolling out the feet = happier PrimalCon attendees!

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Session attendees relaxing a bit between ball rolling sets. Gorgeous skies!!

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Gettin’ Trappy with it!! Working out the upper back and shoulder area…

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This young man was such a treat to have in sessions. Just a teen, he wanted to attend this year with his parents. High energy, funny ball jokes and here – resting from the side seam/lat work!

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Vanessa and her hubby DT brought their baby to PCon this year. He was such a sweetie! Gotta start ’em young! Thanks for posing, Vanessa!

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Darryl prepping a group for Primal Play!

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Darryl showing off his capabilities 🙂

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Carrie Sisson (Mark’s wife) and Karen led meditation groups each morning. Plus, they were presenting and sharing information on “What’s Blocking Your Success?” They were very popular and great teammates for the Survivor Challenge on Saturday morning!!

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That’s me in the center 🙂 This is after Primal Playout (instead of WORKout) with Darryl. FUN FUN FUN!

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Carla and Emma “holding” Darryl! Looks a little uneven in the workload to me!!

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Cyndie and her hubby Justin attended for the first time this year. Cyndie will be graduating from IIN soon and helping people along their nutrition journeys. Thanks for the pose!!

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Timothy (UrbanPrimalist on Instagram) and his Sledgehammer group! Crazy, yelling, strength and primal-based movements. Everyone looked like they were having a fabulous time!!

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Morning walk from the hotel to the park.

 

Coach Kimmie’s Culmination – 2 months of hard work, focus & sharing!

From March 23rd until May 25th, I was on a mission. A mission to increase my running speed, decrease my overall body fat/weight, increase my REAL FOOD intake, eliminate my CRAP food intake, break a few troublesome habits, run a sub2 hour 1/2 marathon and share the journey… All while staying injury-free and proving that strength/crosstraining & myofascial care combined with 2 runs per week could DEFINITELY help me reach my goals. Our nutritionist, Samantha Grant, was a HUGE help as well. www.SamFGrant.com    I also tossed in a few VERY HELPFUL acupuncture treatments with the famous Laura Drago & a massage or two with Bracha and Liz at Kinesis 🙂

All of those goals except one ACTUALLY happened!!

This was my weight April 1, 2014.

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And most of you haven’t seen this picture but this was my weight May 24, 2014. Yes. 14.8 pounds. And, 153 was my initial “goal” regarding weight. I lost 11 pounds in April and dropped another (slower, harder to get rid of) 3.8 in May.

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Here’s a link to ALL my recent photos on facebook. This is where I shared a lot about my training, food choices, cooking, daily “speedbumps” or problems, etc.  If you’re interested… https://www.facebook.com/CoachKimmie/photos_all

 

Maybe you saw this from last month’s post but here’s my April recap. https://kinesisliving.wordpress.com/2014/05/07/coach-kimmies-coach-amped-up-april/

Here’s a sweet shot my bestie Jennifer took of me and Dawn at the end of our race last Sunday. I’m so proud of Dawn for 1) committing to attempting to run the whole 13.1 miles 2) for knowing she MIGHT have to drop out and 3) for KILLING the course despite having that crazy crush injury to her foot less than 2 months ago! She had ZERO pain and finished in a very respectable time!! https://kinesisliving.wordpress.com/2014/04/17/plot-twist/ This is the link to her foot injury blog…

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And THESE 3!!! Imagine my surprise as I’m (thankfully!!) sprinting down the finish chute at the race and see these gorgeous smiling faces yelling at me to keep going! They brought me flowers and were holding up signs for me.  Wow. So grateful for clients who go out of their way to be supportive… Thank you Nadine, Betty and Diane…

 

 

 

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My amazing Bia watch at the end of the race. Find out more about this sweet product at http://bia-sport.com!  Despite the fact that I wanted that watch to read “1:59:59  13.19 mi  9:00-9:15 average pace/mi” I realized that even though I didn’t meet my sub2 hour goal, I DID reach many other goals in these last 2 months.  I learned that there are only so many things I can control 🙂  My nerves and stomach are 2 of those things I have yet to manage! However, I am SO PROUD of myself for sticking to a plan, training MYSELF, gaining speed and strength, & learning to push past discomfort in my MIND. I know that I did EVERYTHING possible to reach this time goal and it just wasn’t meant to be. I WILL reach it someday. Until then, I’m A-OK with what I’ve accomplished.

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POST-RACE:

I immediately ate 1/2 banana, 3 orange slices and 3 small pieces of watermelon. I drank chugged about 12-15 ounces of water. The race had coordinated to have food trucks at the end of the race. We found a fabulous one called “Scratch”  http://www.scratchventura.com and they had a GREAT bacon, egg and cheese on grilled GLUTEN FREE BREAD!! Holy. Crap. Best. Sandwich. Ever. I ate the heck outta that sandwich!!

Later that afternoon, we went to a BBQ and pool party in Thousand Oaks. Tasty/healthy meats, lots of clean side dishes and I chose to try this little drink below.  I had my 1st one mixed with the tiniest bit of tequila EVER. Yumm!! I knew I didn’t want to feel crappy the next day so no more alcohol but I did drink a total of 4 of these little guys over a few hours! Yep. You’re reading the label correctly – 32 GRAMS OF SUGAR PER CAN!! But it was so bubbly, refreshing, tasty that I couldn’t stop drinking them!! And I was eating healthy food so….it won’t matter, right??

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So it DID matter.  Likely I would have experienced soreness after my race but I’m PRETTY sure that the sugar content in these drinks definitely INCREASED my discomfort… Live and learn, right?? The more interesting thing is that I DID NOT experience an increase in sugar cravings over the few days following these drinks. That tells me that my brain/body have made a shift.  Sugar is a bonus. A treat. Not a daily necessity or even a weekly thing.  I DO have the control. I CHOSE to drink the Pellegrino plus orange.  I CHOSE to skip dessert at the BBQ.  I win.

 

Kinda funny that there’s a cupcake on here but I ultimately came to this conclusion Sunday. Be grateful for what my body CAN do instead of what it CAN’T or DIDN’T do. Some days are gonna be better than others – and that applies to exercise, relationships, living, EVERYTHING.  Roll with it…

 

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I INTENDED (and trained and prayed) to run my half marathon in less than 2 hours.  My ACTION was that I DID run MY race and did my BEST.  And I’m grateful for Dawn, my friends, my clients, my body and my tenacity.

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Now, I will give myself about a week and a half to chill out, recover and figure out my next goal!! What do you think I should do??

Coach Kimmie’s “coach” & Amped Up April…

The whole idea of “Amped Up April” ultimately came from my need for accountability.   5-6 days a week, I’m teaching people and creating plans for their fitness and wellbeing. Sometimes, it’s very easy to forget about my fitness goals or just assume they’ll happen on their own. We all know that old saying about assuming…

Anyway, when I committed to the goal of the Mountains to Beach ½ marathon (May 25th) a few months back, I also created a goal of not just finishing safely, but finishing FAST-LY!!    I gave myself the goal of finishing in under 2 hours. Now, that may be 1:59:59 or it could be 1:45:00. Who knows. I just needed a solid something to chase. And my best 13.1 miles so far has been 2:13. And that was HILLY in Malibu along PCH. When I put things “out there” – on Facebook or otherwise – it gives me a “coach” so to speak. YOU are my coach. YOU are my accountability. YOU are my reason to post photos of my belly or my sweaty face or my workouts or my food. So thank YOU!!!

What I’ve learned along the way… 

I knew and know that I have a problem with food and choices.

Oh, the Sugar Dragon must be put back in the cave!!

Oh, the Sugar Dragon must be put back in the cave!!

I always said “I’ll eat what I want and just exercise until I’m 40.” That’s bullshit. I’ll be 38 this year and that ain’t been workin’ for a while now….  So, after doing the Whole30 last fall, I kept the black coffee but ultimately went back to previous habits. They slowly crept their way back in after that 30 days. Some potato chips here, a Sinners and Saints visit there, alcohol during the week…you get the idea.  I wanted this 30 days to be about my physical performance and how eating and exercising properly and WITH A PLAN can really be done.  (I would also like to find my abs and show them off but hey…) 

 

What I eat is MY choice. I had many opportunities these last weeks to make poor choices and I really had to stop and think about what my end goal was.  My cravings were usually related to 1) habits 2) emotions 3) improper PRIOR nutrition in the day or 4) habits (YES, I know I repeated that!!)

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Too few veggies = no poopie.

Moving MORE isn’t always better. Moving SMARTER ended up being the best route for me. If I hadn’t been keeping a journal all this time, I wouldn’t have realized at DAY 14 (2 whole weeks) that I’d been exercising every single day! That is NOT how I’d coach a client. At least one day off per week for proper recovery and rest.

Salt/sodium is almost as bad for me as sugar. My body responds in much the same ways.

On the flip side of the previous statement, I was feeling like SUPERWOMAN! Or IronMan or Captain America or Catwoman. You get the idea. However, my body started to rebel and didn’t want to push through my weight plateau and I also stayed in a state of muscle soreness. No bueno…

Any sugar variety can be a trigger for me and it also completely HALTED my weight loss. As “healthy” as the chocolate balls are compared to other sugar-y options, they still created a physiological response in my system that threw things out of whack. So, during the last 2 weeks, I’ve skipped the chocolate balls but I’ve given myself a very occasional “treat” of a couple dates along with some almond butter.  I also had some Mrs. May’s Crunchy nut treats.

Drink a little bit of water BEFORE coffee in the morning. This is a new one for me. I always felt pukey if I had water too early but I have slowly changed my body’s response and can drink about a half cup of water now straight out of bed.  They say that’s the MOST IMPORTANT water you’ll drink of the day because you’re coming out of a dehydrated state from sleeping, etc. It seems to help my pipes run a little better, too. Just sayin’.

I CAN cook. While Dawn was away one weekend, I needed to do the cooking she normally does on Sundays. And guess what?! I did it.  And it tasted pretty good. And, it was kinda fun. Kinda.

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As much as I LOVE to eat, it’s not what I live FOR. I’ll enjoy my food because it nourishes my body. And occasionally, I’ll eat something special!

Cold turkey WON’T KILL YOU. Living without your ice cream, chips, fro-yo, jellybeans, gluten, grains, or whatever your “Dragon” is WILL NOT MAKE YOU DIE! Yes, I’m apprehensive about adding certain foods back into my regiment. Knowing what I know about MY body and MY responses to various foods, I am EMPOWERED, EVOLVED, & EDUCATED to make choices that serve me best.  I’m not going to freak out if I never have a cupcake again. It’s not the end of the world.  Will I likely “mess up” somewhere along the way? ABSO-F***ING-LUTELY. I’m human.  And, I will simply learn from the mistake and move on…as opposed to making the same mistake over and over again.

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The Journal…

So this likely won’t be exciting to ANY of you but these are my daily notes from the 30 days. Food, feelings, workouts, etc.

There’s stuff in here about everything from food to emotional stuff to my period to my poops. Just sayin’…maybe TMI for some of y’all!!

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My new favorite protein powder. It’s a little pricey but I usually just have 1 shake (if that) per day. It’s got coconut in it as a fat source and that helps keep me full longer!

I took BCAAs and added glutamine to my protein shakes. I also used a supplement from Samantha Grant (Kinesis’ Nutritionist) called Hydrolozyme. It’s a digestive aid since I have a hard time with raw stuff (salads, apples, veggies). And other than the acupuncture herbs Laura gave me in the first week, that’s all the supplements I used.

Day 1 weight

Day 1 weight

4/1/14 Tuesday Challenge day 1: warmed up dynamically for treadmill sprints. 5.0 & 2 incline for .5 mile. Kept the incline throughout repeats. Alternated 1 min/1min 5.0 with 7.0-8.0 (added .1 mph each ON minute) FELT STRONG! ***Food: had 1 C coffee, 1/2 Can coconut water preworkout. Had shake, 1 egg muffin & 2 bottles water between workouts.

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Eggmuffins are the best F’in option for breakfast or snacks. Good grub…

1:30-2:10 strength workout.  Post-workout food: 1 egg muffin, approx 4oz salmon, a little kale salad (Pitfire leftovers)10-15 almonds, 1 choc ball, 8 oz water. Afternoon snack: remainder of kale salad, 1 choc ball, 1 tsp nut butter, hot tea. Dinner: approx 6oz salmon & kale/onion/Brussels sprouts mix.

Wednesday: itchy ears, sore throat, headache, sinuses during the night. Off work. Had 1 coffee, shake + 1/2C berries & 1 can coconut water by9am. Hot green tea, Acu treatment & herbs, 1/2C mixed veg & 1/2 C low sodium broth, 7 baby carrots, 1 egg muffin. (12:00) 2:00 1/2C broth, 20almonds, kale salad mixed in with rest of veggies, chocolate ball. (So hungry 😞) 5:00ish acu herbs 😝 6:45 dinner pork chop baked in ground mustard, garlic, tarragon & veg mix yams, green beans, onions & leeks.

Thursday: slept an hour on couch before bed, slept 10:30-6:30 pretty much straight thru. Wow. 1C coffee, Not hungry 😳& had whole coconut water at 10am. Wonder why I’m not hungry?

11:00am mixed shake – powder, greens, coffee, glutamine, coco water, berries (300 cal) plus took 3 BCAAs, 2 green foods capsules. Still not hungry but know I need to eat 😔

Did laundry, walked dogs (3) 1/2 outings, sport chalet for shoes/pants & picking up burgers from Nichols.

Annnnnd – still not hungry. 😐

Will eat anyway.

Great burger/salad from Nichols before BLEND event. I picked up & brought home.

EVENT went beautifully ❤️🙏👏

Friday: coffee, BCAAs, egg muffin/1/4 burger around 8, other egg muffin1/4 burger at 11, shake at 1:00.

Workout 4pm: turbulence – see notes. Went well.

Dinner: leftover pork chop & veggies. Had detox tea at 8pm – chilly night.

Cravings for chips, sugar, etc aren’t HUNGER. They are HABITS.

THESE are my nemesis. Salty, peppery, crunchy - demons...

THESE are my nemesis. Salty, peppery, crunchy – demons…

Saturday 4/5:

Whew!! My ass is sore! From my workout… Up at 5:00, coffee, 1/2 coconut water, 7am 1 egg muffin.

Not super hungry. Taking 1 to work plus shake.  Work 8-12.

9am shake – water only.

12:00 egg muffin & 1/2 banana.

Run today? 37 min 3.4 miles

FELT LIKE SHIT. Snotty, couldn’t breathe, windy, everything felt HARD. Came home, picked up dogs from groomer & got on the fucking treadmill while D on the rower. Knocked out 3 more in 34 minutes. Walked, ran, hills, highest speed 6.3. TOTAL Miles: 6.4 total time 71 minutes (1:11)

Ugh. What the fuck?

Anyway…onward & upward!

Dinner: pesto spaghetti squash & bison/veg mix. 2 servings!

Sunday: coffee, 1/2 coconut water, spin (1 hour – we got there early. FELT GREAT!!), Nichols – garden omelette + chicken with greens on side. Had 2 choc balls when I got home. Stomach a little funky – maybe oil used at Nichols? Felt while eating too.

Dog walk 30 minutes slow, had a cup of warm lemon water, ate some carrots, 2 B&B pickles, dinner 6:45ish. Salmon dish, yams/onions/fennel, greens mix. Huge plate & left some of the fish – couldn’t eat it all. Did eat all veg. Bed by 9.

Monday: day 7: diarrhea twice outta bed ? Slept well other than stuffy nose.

Food: 9am. 2 egg muffins, 1/2 banana, packet of almond butter.

1pm approx tbsp salmon leftovers & maybe 1/2C of leftover spaghetti squash pesto.

Decaf coffee @4pm.

Dinner 7:30pm. Salmon, veg, yam combo from night before.

Tuesday up at 5:30. Slept ok – from9:45. Coffee 1.5C

workout:

ab exercise 20 reps

sprint to end of street

jog/walk back

deadlift

Rest 60 seconds.

Post sweat sesh!

Post sweat sesh!

Drank shake during & post workout.

10am ate pesto spag Squash. HUNGRY!!

Got my period!

2pm 1 eggmuffin 4 pickles, whole bag of salad + dressing.  20 minute nap. Tired & emotional day.

5:30pm 1cup of sautéed veggies, 3 pickle slices.

7:30 dinner short rib crockpot stuff only.

Wednesday: 7am 1 eggmuffin. 11amcrockpot stuff & sautéed veg.

1:00 did a 25 minute workout – 5min elliptical warm up, TRX plank varieties, rows, triceps, ER shoulders, Abs & obliques on barrel.

4pm Shake, water, glutamine.

Egg muffin on way home 7:30. Dinner8pm short ribs & veg leftovers.

Thursday: slept til 6am. 1.5C coffee, Justin’s packet of choc/hazelnut butter + 1 TSP regular almond butter, 8 oz water 7:45 pre-run.

8 mile goal of 1:35. We’ll see!!

8 mile run!!

8 mile run!!

Woohoo!! I ran the 8 miles in 1:23 (I turned off timer at each stop sign and when I stopped for my water 1 time) I had consistent descending splits and my last mile was 9:26!

I drank 12 of 16 ounces of water/nuun combo then added a coconut water to that at halfway point. Ate 4 gummy chews along the way. I felt pretty good nutrition wise except the water juggling around my belly too much at times. Body-wise, I felt pretty fantastic! My lungs and heart were challenged but ZERO body aches or problems. I wore my purple BROOKS shoes, compression socks, tri shorts, zoot tank and arm warmers and black tight sports bra. (keep this in mind for future outfits)

10:20am Post run shake: powder, coconut water, 1tbp almond butter 1/2C berries in nutribullet. Yumm!!

1pm Went to Nichols for a huge BLT chopped salad, dressing on side (I dipped and used maybe half), ordered feta instead of blue cheese. It had tons of greens, green and purple onions, avocado, chicken, tomatoes and was unbelievable! I ate the whole thing plus 2 big waters with lemon.

4pm very small apple and 3 tsp of almond butter.

6:00 small serving of ground turkey, sautéed veg combo.

8pm another small serving with Dawn & 1 TBSP of almond butter at 9:15before bed. Felt hungrier than usual today. Likely because of the run.

Friday: work day wonky. Started at 7, took Gerard’s FF at 8 (lots of side lying, core, some jumping on foot bar, squats, TRX – good workout overall) worked until 2, then did prep, etc for meeting at 4-5.

Food: 8:55 1 egg muffin and some leftover ground turkey/veg combo. 2:00? more leftovers.

4:30-5ish 2 decent bowls of Fresh Brothers chopped salad and balsamic vinaigrette dressing.

I drank about 10 plastic green glasses of water/lemon while we were at Jaynee’s, ate a large teaspoon of nut butter before bed around 9:30.

4/12 Saturday; woke up 4am, got up 4:40. 1.5C coffee, 1tsp almond butterat 5:45 pre-treadmill run.

Jogged 1/2 mile warm up.

Mile 1 9:29

Mile 2 8:49

Mile 3 12:something

The DreadMill...

The DreadMill…

Total 30:46! Spent another 1/4 mile cool down. Drank small yellow bottle of water + Nuun.

Worked 8-12 had shake during the first 2 hours. Powder, water, 1/4 avocado, 1/4C berries, 2 tsp almond butter.

12:30ish leftover salad small amount & leftover Shortribs meat.

Hour long dog walk, tub soak & drank lemon water, nap, 3 pickles.

Cheesecake Factory Skinnylicious Menu. Tuscan Chicken. Fanfreakintastic.

Cheesecake Factory Skinnylicious Menu. Tuscan Chicken.

Cheesecake factory dinner: Edamame, hot tea, Tuscan chicken (ate all but 1 breast). Home: hot tea, water 6 dates &1 tbs almond butter at 8pm. Bed 10pm.

Sunday 4/13:

Slept til 6:30! 2C coffee, 1 can coconut water, 1 pouch choc/hazelnut butter, 2 hour easy bike ride & had total of 32 ounces fluid & 4 dates during the ride. (Tried these to see how they did for endurance. Want to use them &/or yams for nutrition instead of processed stuff)

Food at 12:30 at the Deli with Jenn.

2 eggs over hard, 3 slices bacon, 3 slices small tomato, arugula, & water.

Got home & still hungry – ate leftover ck breast from Cheesecake F.

Dog walk 30 minutes. 3:00 ate remaining salad from freshbrothers & some almond butter. Can’t seem to fill up!!

6:00 salmon/fennel dish, yams/squash, green salad. Dog walk 30 minutes mosey. Ate 1 tsp almond butter before bed 9pm.

Monday: coffee, 7am nut butter packet. 9am 1 eggmuffin.

1pm pork chop + mustard, 1 small apple, 1 coco-roon. 4:30 2 egg muffins. 7:30 nut-crusted halibut & onion/green bean/b-sprouts.

Yummy yummy chocolate balls! The sweetest thing I've had in nearly 40 days...

Yummy yummy chocolate balls! The sweetest thing I’ve had in nearly 40 days…and I haven’t had one in almost 2 weeks…

9pm 1.5 choc balls.

Did several sets of abs during the day & 10 minutes TRX arms before leaving work.

Tuesday: up at 3:30 😳😢 coffee X 2.5, 1C coconut water prior to workout. 2 miles elliptical, snatch/TRX pullups/treadmill sprints combo. Approx 50 minutes.

Shake + berries 8am.

10am 1 eggmuffin, leftover salad & some sweet potato (5-6 pieces chopped).

12pm ate 4 bites of chicken salad from Von’s. (Was afraid it’d make me sick)

2pm salmon (didn’t eat it – weird stomach) a few pieces of sweet potato & 2 choc balls. Work at 3:00 – vanilla shake 1 scoop & 4 Brazil nuts. Haven’t been on target for food today. Maybe because I woke so early or haven’t really done veggies yet. Dinner: halibut with nuts on it & vegs.

Wednesday: can’t quite remember but had 3 egg muffins over course of day, a pork chop, 1/2 banana, did core/Pilates workout midday, had lamb/veggie mix dinner. 2 chocolate balls.

Thursday: coffee, Justin’s packet & water pre-10 mile run. (wore Zoot shirt, baggier nike shorts, black bra plus black/white bra on top – not best, black compression socks rolled down & purple Brooks)

Ate 2 dates, whole coconut water during run (1:41). It was ok but the liquid still bounces in my stomach.

12:30 Ate eggs, chorizo, arugula, maybe 1/4 of hashbrowns at Nichols.

5:30-7:00 ate 4 fresco tacos plus insides of a chicken gordita (YES, THAT’S A TACO BELL ORDER. no judgments!!), 2 balls, and a whole sweet potato plus maple syrup!  Was SO hungry after the run but it didn’t catch up until the late afternoon.

Friday: coffee, water, work 6-7, spin 7:15-8 (felt great!), 8:30 Rainbow Acres – got 8 pieces of bacon to share (I had 3) plus 1 egg muffin and 1/2 banana.  9am coffee, 11am 1 egg muffin, 1/2 svg tiger nuts.

Can’t remember afternoon food.

5:30 workout: Row 50, 60, 70 calories. Backsquat 85# 6 reps, 105# 6 reps, 125# 3 reps, 135# 2 reps (PERSONAL RECORD!!). Abmat sit-ups: 20, 25, 30 reps. (row, squat, situp sequencing)

Dinner: el pollo loco 2 piece chicken, broccoli, slaw, water, 3 Primal Craving choc chip cookies from Jaynee.

Saturday: coffee, 1/4 coconut water, 1 egg muffin, workout with 10am 8-1 descending reps of: Burpees, Squats, Lunges, TRX Row & Triceps, Abs: leg dips, obliques, superman. 2 scoops vanilla protein powder + water afterwards 11am, Kind bar on the way home at 12:15, some veggies at 1:30.  Dinner was bison/veggie/spag squash/pesto. Had 4 1L bottles of water over course of evening. Can’t remember if I snacked after that.

Sunday: coffee, Justin’s packet, spin 9:10-10:00. Good sweat, felt strong. 11am Nichols – 2 eggs overhard, burger patty, greens/balsamic, 1/2 hashbrowns.

3:00ish – ham, salad, squash/yams/veg mix at Tom & Jaynee’s. Drank 2L lemon water.

1 hour dog walk. Snacked over evening – carrots, cucumbers, dinner was 2 egg muffins & 2 choc balls.

Monday: coffee, 1 coconut water, 10am: 1 eggmuffin, 8 tiger nuts & 1 Justin’s plain packet. 12-1 workout: 15 level 12 slow recumbent bike minutes. Then: 8 sets of —

50 rope turns, 3 burpees + tuck jump, 20-30 bag punches, weighted sit-up varieties – 20 reps.

Finished with 150 rope turns easy pace.

1:00 ate veg/bison/spag squash leftovers.

3:30 small apple and 1 justin’s maple packet plus a coffee.

7:30 dinner was small piece of salmon with fennel, small piece of macadamia nut crusted halibut & sautéed veggies. 1 choc ball after.

Tuesday: 1/4 can coconut water, coffee, shake around 9am (powder, 1tbs nut butter, 1/2 coconut water, 1/2C coffee, 1/4 C blueberries, 1/4C coconut flakes.  12:00 banana & Justin’s plain packet. 4:00 last pork chop, scraped most of the mustard off, Persian cucumber, small sweet potato microwaved. 5:45 had approx 15 almonds & 2 dates plus full glass of water. Why so hungry?? PMS? (in retrospect, not enough veggies!!)

NO WORKOUT. Rest.

Wednesday: coffee, no coconut water – half green cup of plain water, workout 6:50-7:20ish. TRX depth row, sandbell burpee slam, bar bench press, double kbell rack goblet squat, hand to shin abs, elbow side plank. 10-12 reps or :40 seconds each for 2 rounds. Ate 1 eggmuffin & coffee at 7:45. 10:30 acupuncture, 12:00 ate broccolini, Brussels sprouts & chicken soup from Pitfire. Had crazy uncomfortable left quadrant stomach pain all afternoon. Ugh. Came home early at 5. Had 2 cups of tea and felt better after an hour or so.

Dinner 7:15 some salmon, some halibut, small amt of veggies, guac, 3 pickles.

***FYI – haven’t pooped regularly in a few days. Stuck at 161.4 pounds.

Thursday 4/24: 6 oz water, coffee, 1 tbs nut butter, POOP! & 159.4!

Easy 1mile Run walk with Jackson, then alone 1 mile 11:30 pace. Deadlift PR OF 170X2!!

1:15 Nichols – Cobb sandwich, no bread. Chicken breast, bacon, avo, tomato, lettuce, blue cheese. Did eat some of blue cheese, got salad (took enzymes) instead of fries.

tea around 4:30.

Fought some SERIOUS drive thru demons on way home from vet!! Had choc balls in my bag & my leftover tea. I didn’t eat the balls & finished the tea. Whew!

How I felt when I arrived safely at home with no drive thru stops!!

How I felt when I arrived safely at home with no drive thru stops!!

Dinner 7:15 (after vet visit) crockpot thighs, carrots, celery, curry powder, onions, coconut milk, 1/2C chicken broth, and 1/4 yam.

8:20 had other 1/4 of yam plus a tbs nut butter.

Friday: 1/2 c water, coffee, 7am 1 eggmuffin, 10am 1 eggmuffin & a tea, 2:30 1 eggmuffin & 1/4 yam plus 1tbs nut butter. 3 POOPS today!

4:45 20 minutes light cardio bike & elliptical. 25 minutes medium Pilates – heavy springs, core, butt/hams.

6:30 1 eggmuffin, 10 pieces seaweed (blech!!), bowl of chicken thigh crockpot.

7:30 another bowl of crockpot.

Saturday: 1/2 c water, 2 c coffee, 2 eggmuffins at 9am. Another egg muffin at 12:00. 2:30 crockpot bowl. Maybe some nut butter somewhere in the AM (can’t remember).

Cup of tea 4:00

6pm Chipotle with Jenn. I ordered the carnitas bowl; lettuce, carnitas, tomato/onion combo, avocado, chips/guac. and I ate it all!

Sunday: coffee, water, 1 justin’s packet at 7:40 pre-5K race. Had about 1/4 cup of coffee at pre-race events. Justin’s packet 10:00 post-race. 12:00 1 hard boiled egg, 4 slices of cucumber, some onion slices, some turkey meat, and some bacon bits from salad bar at grocery store.  I RESISTED THE BAD…by creating that little batch of stuff and knowing I could eat it on the way home after shopping. Laid in the sun for about an hour and drank huge container of room temp whole lemon/water. Ate various veggie bites while I was cooking. Dinner: 1 piece of mahi mahi with almond flour crusting, mixed veg and a whole small sweet potato. Sat down around 6 to rest for the evening.

Monday: water, coffee, 1 egg muffin and a little almond butter 7:30 am, 1:00 veggies and a piece of chicken plus 2 tbsp (?) almond butter, 4pm – 2 egg muffins. 7-7:15pm HIIT workout (3) :40 rounds of jumprope, kbell swings, agility ladder, ViPR lunges. 7:45 dinner mahi mahi, vegs, guac, 1/2 small sweet potato. 8:55 3 pickles & about 20 almonds.

Tuesday: coffee, 7am 1 egg muffin, worked 8-10 had a tea, 11am treadmill run in driveway (effing hot!!)

2 miles .1 at 6.0, .1 at 7.0-7.4

1 mile (ran most of it!) 6.4-6.8 — gave me an 8:47 mile. Holy shit.

Me...cooking. (grunt grunt)

Me…cooking. (grunt grunt)

Cooked veggies for Dawn & myself.

Ate probably a cup of cooked vegs around 11:45 then drank 1/2C low sodium chicken broth (sounded good). 1:30 another cup of veggies & piece of chicken. 3:00 celery, spinach, apple, parsley drink from rainbow acres. Worked 4-5, grocery shopped & cooked chicken & vegs.

7:30 Ate 1 chk breast with mrs Dash, green beans, mixed veg.

8:50pm 1 spoon nut butter.

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DAY 30 WEIGH IN!!

DAY 30!! Wednesday 4/30/14: 156.8!!! 11 pounds gone!!

water, coffee, 7am protein shake with coconut water, 9:15 spin with Nicole (holy shit!!). 10:20 Got green drink, 3 pieces of bacon at rainbow acres – yum!! Got sweet potato for later. 12:00 Drank juice I made in NutriBullet from last night. Egg muffin & chicken at 3:00. 7:30 chicken, veg, 1/4 sweet potato.

 

 

Plot Twist!

 

By: Dr Dawn DPT

Plottwist

Plot twist seems to be a theme for me these days. Here’s my latest.

I was seeing the light at the end of a long knee injury tunnel. I built up strength through crossfit-inspired training and rowing, addressed my biomechanics, and lubricated some dehydrated tissues.  I slowly resumed my running and had worked back up to a solid 8 miles. I felt confident enough to sign up for a half marathon at the end of May. Passion, persistence, and positivity got me back on the trails!

Good-Running-Form

 

And then…I dropped a #45 barbell on my right foot during a warm up routine on Tuesday, March 18th at 7:30am. goodbarbellposture

I self-treated with LiteCure laser, Rock Tape, compression sock, and gentle range of motion for 2 days but when I still couldn’t put weight on it by Thursday, I went to urgent care for an x-ray. Verdict – no fracture but a type 1 crush injury that would most likely take at least  2-3 months to heal. Definite plot twist!

Dorsal view of right foot injury

Dorsal view of right foot injury

Medial view of right foot injury

Medial view of right foot injury

Litecure Lightforce Pro Laser

Litecure Lightforce Pro Laser

Rock Tape for edema and bruising

Rock Tape for edema and bruising

Me on crutches…putting on a happy face!

Me on crutches…putting on a happy face!

 

 

 

 

 

 

I became depressed and relived the moment of losing the barbell from my fingers over and over again in my mind. It was a stupid accident! But why?!? Why now?!? I was just getting my run mojo back and feeling good about it. I was starting to dream about triathlon again!! And then…a barbell dropped on my foot!!!

After several days of this moping, I stopped and yelled PLOT TWIST! I reminded myself this is not the end…just a bump in the road! So get over it!! I set up a treatment schedule for myself…and stuck to it. Laser, linament application, gentle range of motion, and taping everyday for the first week.

By week 2, I was down to 1 crutch and added in Yoga Tune Up® therapy balls to reintroduce proprioceptive awareness and normalize my hypersensitive touch sensation as well as initiate some space-making in the congested foot tissues.

balloffootonball

Ball of foot on the ball

Arch on the ball

Arch on the ball

skinrolling

Skin rolling dorsal tissues

toesonball

Toes on the ball

At

 

 

 

 

 

At the end of week 2, I was walking with a cane and started my Tuesday and Thursday morning workouts again, albeit modified. I did alot of floor work for my core with heavy focus on the obliques, kettlebell swings (yes, I grip the hell out of the bell even though I know I shouldn’t!), 1/2 Turkish get ups, and rowing on my Indo Row water rower.

Oh, and I spent more time on my left knee releasing and strengthening my tissue imbalances. My left knee is feeling better than ever!

Kettlebell Swing

Kettlebell Swing

Indo-Row Water Rower

Indo-Row Water Rower

 

 

 

 

Half Turkish Get Up (TGU)

Half Turkish Get Up (TGU)

By the end of week 3 I was fully off all assistive devices for walking and had very little limp. I added single leg work with Romanian deadlifts (RDLs) and step ups on a 20″ box. And I started really pushing my rowing with sprints ranging from 400 meters to 1600 meters (1 mile).

It has now been 4 weeks almost to the day that I was handed my little plot twist. After a few days of wallowing, I think I twisted my lemons into some great tasting lemonade!

I can row a 10k (6 miles) in under 50 minutes. My core is stronger. My left knee is stronger and more stable. My right foot tolerated a light, slow, short jog for the first time today! The light at the end of the tunnel is shining brighter! I guess plot twists aren’t so bad after all…until the next one comes along LOL!!

Coach Kimmie’s Half Marathon Training Plan

So when I decided I was going to train for another 1/2 marathon (WTF?!!), I determined I’d do it very differently than any of my previous distance endeavors. I was going to train for SPEED and with my OWN self-created plan! A distance goal is great but what about having a “time” goal as well? My previous 1/2 marathons have all been at least 2 hours 15 minutes to 2 hours 45 minutes in length. My goal is to finish this race in under 2 hours!!!

Traditional running programs/plans have us running 3, 4, sometimes 5 days + per week and maybe, JUST MAYBE 1 strength/cross training session and possibly a hint of selfcare activities like bodywork or rest.  I’ve done this in the past (because that’s what everyone says you should do!) and I usually 1) got injured 2) got burned out or 3) changed the plan about halfway through the training.  So it was high-time I made a change because I cannot afford to 1) get injured 2) get injured or 3) get injured!!

My week of training looks a little like this…

Monday & Wednesday are really long work days so it’s a no-training day. I aim to do a few simple core exercises, some light stretching and some specific Yoga Tune Up® therapy ball rolling. (www.yogatuneup.comhttp://instagram.com/p/kgA3XlrCkd/

Tuesday is a shorter work day (plus a big amount of administrative duties) so I do either sprint intervals OR a strength training session in our garage “gym”. Squat, lunge, plank varieties plus specific ab & upper body exercises are the foundations I build my strength sessions on. Sometimes I mix a lower body strength exercise with a short sprint. Example: weighted squat paired with a 30 second sprint then 30-60 second recovery

ImageImage

Thursday is my day “off” at Kinesis. No clients and I try to NOT do any work-related activities. (yeah right!!)  Thursday mornings I take an indoor spinning class and sometimes do a smaller strength session prior.  I also will occasionally use this day for my LONG RUN DAY depending on what my Saturday is like. Each week, I add between .5 and 1.0 miles to my last longest run.

Fridays I start work at 6am and finish between 3 and 5pm. If I have some leftover energy, I MIGHT squeeze in a 30 minute VERY specific lower body strength session. I do movements that really fire up my Posterior Chain. I LOVE working the back of my body! If you’ve worked out with me, you KNOW I’m all about Lats and Butts 🙂

Image

I also toss in a little plyometric work. Jumping, hopping, jumprope, box jumps, etc. http://instagram.com/p/ktCyMRrCm5/ Image

Saturdays are my preferred ‘LONG RUN DAY’. This is tricky because I work 8-12 and it’s usually kinda warm/hot after 12noon. However, after this last weekend’s Los Angeles Marathon HEATWAVE, I have zero room to complain! After an 8-10 minute general warm up, I usually take the first mile to settle into my run & get into my groove.  Miles 2, 3, 4 are usually fairly comfortable and I’m trying to run at a quicker pace the 2nd half of each mile than the first. **speed** remember?? So far, miles 4, 5, 6 have gone ok. I’ve only run up to 7 miles at this point. I have to really keep my mental game on cue or I’ll start losing focus. And I refuse to get in my own way! http://instagram.com/p/kyNBXmLCtf/ The #HTFU brand of clothing REALLY helps me stay mentally “right”! http://store.htfu.com/Reality_Check_by_HTFU_p/ss038.htm

Sundays – oh Sunday!!! I LOVE Sundays. I usually do another spin class and try to devote the rest of the day to rest, friends and other things that just make me feel rejuvenated and relaxed so as I move back into my week, I’m on track!

So that’s that. I just thought y’all might be interested in how I create my goals, my workout plans and to know I’m working hard JUST LIKE YOU… More to come as I progress through the training towards the Mountains2Beach 1/2 marathon in Ojai late May!!

Image~Coach Kimmie

De Feet Boss… De Feet! ~ Part Deux

By: Dr Dawn DPT

As promised…some of my favorite stretches for de feet! You can check out Part 1 here.

1. Myofascial release for the tissue tension: Yoga Tune Up® therapy balls are the perfect myofascial release tools to create space in the well-packed foot region. Remember, there are 26 bones, 33 joints, and over a hundred soft tissue structures in each foot! I refer to the YTU® therapy balls as my rubber scapels that can poke, prod, and partition the tissues that bind us and manifest as pain. You can roll them around the entire plantar surface of the foot from heel to toes in a weighted (standing) or de-weighted (sitting) position depending on your (dis)comfort level. Aaaahhh…what a relief it is!

ytuballoffoot

ytutoeonball

I really like to finish off the roll with a prolonged toe extension (especially big toe) stretch. Big toe extension is super important for decent gait (fancy word for walking/running) mechanics. Even a small loss of range here can cause the foot to spin off the big toe joint as you push off during walking instead of rolling over the ball of the foot. This spinning action may contribute to bunion formation.

interlacedtoes

Interlaced Toes

happyalignedtoes

Foot Alignment Socks

2. Toe separation: Your toes have many of the same muscles as your fingers and should be able to perform many of the same tasks. They are under-performers due to being stuffed in shoes all day with no wiggle room or ability to exercise their right! Free your toes! They will thank you immensely…eventually!!

3. Top of toes/foot/ankle and anterior leg compartment stretch: This is a fantastic but oft overlooked area to stretch. If you walk, run, and/or hike frequently especially on hills…this will feel aahhmazing!!!

Toe/foot/ankle/anterior leg stretch

Toe/foot/ankle/anterior leg stretch

4. Calf stretch: There are many ways to get at the calf for stretching. This happens to be my favorite. You need a yoga mat or some other device (book, 1/2 foam roller flat side down). Stand with your feet parallel to each other and place ball of one foot on the top of one end of the rolled up mat. Ensuring you keep your hips squarely forward and your knees straight, step your other leg forward only as far as you can keep this good form. Inch your step forward slowly allowing your calf muscle’s stretch-ability to be your guide.

Calf stretch on yoga mat

Calf stretch on yoga mat

Hamstringstretch

Double hamstring stretch

5. Hamstring stretch: As with calf stretching, there are a multiple number of hamstring stretches on the market. I like this one because you can easily stretch both…at the same time. And if one is tighter than the other, feel free to allow one knee to bend to get a little deeper stretch on the opposite hamstring. And why are we stretching this far up the leg? Because the posterior fascial chain extends from the plantar surface of the foot all the way up the back and neck!

Be kind to yourself as you begin this process of foot space exploration. A little bit goes a very long way at first. You are releasing prisoners; they may need a major readjustment period. Here’s to FREE AND HAPPY FEET!!!