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.

 

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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.

 

 

Cash is King… but what about my insurance?

By: Dr Dawn

insurancepiggy

I am often asked why I do not accept insurance payments at my practice. “Don’t you want more business?” “Is anyone willing to pay cash for physical therapy services?” “Why would I want to come to you instead of someone who accepts my insurance?”

wethinkoutsidethebox

The restrictions placed on my services by third-party payers interfere with my ability to help patients reach their goals. Additionally, the cost of collecting payment from third-party payers and the difficulties in negotiating rates with insurance companies undermine the financial viability of an insurance-based practice. For these reasons, I choose a cash-based model for my practice. It frees me to treat my patients as I deem necessary for full return to living their best life whether that be walks in the park or an Ironman triathlon. Every person deserves more than a perfunctory “return to functional status”. This is insurance speak for the ability to walk, drive, return to work, etc. It does not include return to sport and many claims are denied past the dreaded “return to functional status” determination.

And cash-based practice is often similarly affordable for the consumer as an insurance-based practice. Let’s take a quick look at the numbers!

Modality Appt Time Ave # of visits Ave Cost
Cash Full hour w/PT 1-2/wk x 4-6 wks $75-$150 x 6 = $450-$900
Insurance 15-30 minutes w/PT 2-3/wk x 6-8 wks $50-$75 x 8 = $400-$600

Please note that more quality time is being spent at each physical therapy visit in a cash-based practice which often results in quicker healing times for clients. More quality time with less overall frequency and duration… time as well as money is money my friends!

Also, many insurance companies do reimburse their beneficiaries for services rendered outside their plans. I freely offer super bills with all the necessary coding for self-submission to insurance companies. Most of my clients who opt to self-submit are reimbursed reasonably well depending on their actual policy guidelines. At the very least, many insurance companies will allow the out of pocket costs of cash physical therapy to assist in meeting the beneficiary’s deductible and/or out of pocket expenses for the year. Every person’s insurance policy is unique, and I advise everyone to know your policy guidelines especially for out of network providers. Many physicians and some physical therapists are opting for out of network status and trending towards cash-based practices, so most of us will encounter this new wave in healthcare.

selfcare

health-wheel1

I highly recommend adopting a healthy lifestyle where self-care is performed daily. This may include healthy nutrient dense food intake, exercise (strengthening/stretching/cardio of your choice), myofascial release, and practicing good postural alignment in all daily activities. This will limit your injury exposure. Use movement and food as medicine and    you’ll keep the doctor at bay!

Huge Confession And An Anxiety Attack! 5/11/13

By: Coach Kimmie

The last time you heard from me, I was in dire straits and felt like something worse than poop.

April 3, 2013 was the day I decided to make my strongest attempt to clean up my diet and my gut.  I weighed 179 pounds that day… I know, I know — that’s close to 180! And 184 was the heaviest I’ve EVER been in my entire life.

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NEVER thought I’d share, but this photo was taken April 3, 2013. My face, neck, & chest areas were all puffy and I felt extremely uncomfortable. This is the culmination of several months of poor diet, stress, and less than optimal exercise habits. Yes, even the Coach can need some coaching…

So since then, LOTS of stuff has changed.  Within the first couple weeks of April, I really addressed my food intake on a grand scale.  I gave the boot to grains, eliminated cheese, dropped sugar like it was hot, and alcohol has been non-existent since that day.  Like I said, I felt worse than poop.

On April 19th, I started the Kinesis 21-Day Detox that our amazing nutritionist/functional medicine specialist Emily Glasser put together.  Along with my previous changes to diet listed above, I was taking supplements to cleanse, repair, rejuvenate, and support my system.  I ate only REAL foods prepared mostly at home, drank as much water as I could handle (not a new thing as I usually drink about 90-100 ounces per day) and had 2-3 Detox protein shakes. There wasn’t any of this bullsh*t about counting calories, measuring foods, or weighing myself daily on the Monster bathroom scale. If my food was lean protein, non-starchy vegetable, fruit, or nut-based, I was good!! I was allowed to exercise as usual or even a little less than usual at a moderate intensity and I listened to guided meditations.  I was allowed to eat as much of the veggies as I wanted and was to limit my newly found substitute “craving” foods (too much fruit, too much nut butter, just too much!) on an as-needed basis.  I also had a great support system (KEY ELEMENT OF SUCCESS). Dawn as well as the other 14 Kinesis clients on the Detox were so supportive!

We had our own Facebook group and we would post photos of our food or tips about cooking and recipes plus all sorts of helpful, encouraging info. Emily was simply fantastic and responded quickly to any email questions or concerns we had. She even organized a mid-way meeting for everyone to chat together and share stories about how they were doing.

All in all, it was a really great experience.

“So, how do you feel after this detox, Coach Kimmie?”

I feel like I have made a REAL change. Finally. Even though I had a stumbling block or 2 along the way this last month, I still feel like I truly came out on top.  I REALLY made some changes to my “food-itude”.

Case in point:

This morning on my way to Kinesis for a rockin’ Saturday (6 working hours with no break!) I stopped at Rainbow Acres to pick up some food for the day. It was 7:36am. I parked, got out of my truck, and the nice man says “we’re not open until 8.”

WTF!!! Immediately, I grabbed my growling stomach and yelled “but I’m hungry!” and promptly hopped back in my truck. Mind you, my first work hour is at 8am.  As I’m driving away, I realize my hands are shaking, my mind is racing like crazy, and my stomach is now HOWLING.  “What am I going to get?” “Where can I get healthy food at this time of day?” “I can’t be late to work!” “I’ll never make it 6 hours!” “I want to make a good food decision.” “Arrgghh!!!” (I really yelled arrgghh in my truck while I was driving…)  I was in the midst of a full-on, swirling-brain, hammering-heart, sweat-drenched anxiety attack. Why? BECAUSE I WANTED TO EAT SOMETHING HEALTHY. I did NOT want to FAIL my body and make a miserable choice for nourishment.   This moment, my friends, is how I KNOW I’ve made a serious change to my habits and to my psyche.   Wow.

This is what I came up with by visiting the Vons on Centinela. Fruit tray, and organic walnuts & blueberries.  I shared with the other kids at Kinesis 🙂

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The distance between April 3rd and today (May 11th) is like the distance between Earth and the stars. Oh, and approximately 12 pounds were eliminated.

This was a photo from my most recent grocery shop experience at the Whole Foods in Venice.  I absolutely LOVED spending my early Sunday morning picking out my veggies, talking with the super-friendly attendants at the meat counters, and just taking my time instead of being so hurried and worried.  I got all sorts of fresh veggies, eggs, pre-made kale salad, boatloads of fresh meats, yes – gluten free beer!, coconut water & coconut oil, lemon juice, and there’s a head of cauliflower under there somewhere!!

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So yes, I made it through the 21-Day Detox. I lost some weight, I gained a lot of confidence in my capacity to overcome cravings, I learned some lessons (that small piece of cheese and tiny bun on a great burger WILL f*** up your otherwise clean system!), and I’m continuously learning to love my body. Thank you to Emily Glasser, Dawn McCrory, and the stupendously supportive group at Kinesis who shared this journey with me. Let’s travel down this path a lot longer!!