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 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

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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 🙂

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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!!

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De Feet Boss… De Feet!

By: Dr Dawn DPT

How many of you really think about your feet? No, I mean really consider those 2 (if you’re lucky) pieces of flesh at the end of your legs that serve as ground-body interface to transport you (again, if you’re lucky) from point A to point B? Most do not even think about the toes and feet until they demand some attention! They are taken for granted to be always at the ready. But what happens if they’re not happy? Cranky feet make for a cranky attitude in general! My feet are KILLING me! Don’t talk to me until I get these shoes off! Etc!

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Let me introduce you to your feet…the complex machinery taking up real estate just south of your ankles. There are 26 bones, 33 joints,  and over a hundred muscles/tendons/ligaments.

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Take a stand on foot health! Pay attention to standing posture. It is the first step to a healthier relationship with your feet and their interface with the rest of you.

Look at the potential chaos that ensues up the chain from a chronic toe out posture. malalignedskeleton

And chronic toe out posturing often leads to foot pronation which often leads to bunion formation.

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If your car wheels were aligned like this, you would rush to your trusted auto mechanic for a realignment…ASAP! Otherwise, you might end up driving in circles and ruining your car tires as well your axles in the process. So why do you allow your pedal vehicles to point in a direction other than the one you intend to travel?

footalignmentLook at the photo to the right and then look in a mirror. Which set of legs and feet look most like your own? If you didn’t choose the center, you’ve got some work to do. And it does take work! Lots of it! Frequent corrections throughout your day during various activities. Your brain needs a neuro reset…an attitude readjustment so to speak. It is important that you remain persistent in your pursuit of a better stance. Remember, this habit stance may have developed years ago! It won’t change overnight or over a month.

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Look at the toe posture on that young girl on the right. Oh and what do you think about the 2 photos? First thing I notice is the change in youth stance from 1981 to 2012! Yikes!!!

You better get started now! Katy Bowman, biomechanist, is a great resouce for further info on foot health: http://www.alignedandwell.com

Next entry: calf, ankle, and foot stretches to assist in the alignment process.

Coach Kimmie’s got a problem…

by: Coach Kimmie

BEWARE: uncomfortable moments, serious truths, confessions, and bad words…                  It is so hard to admit this and put myself out there this way. I’m taking a huge chance that you’ll still respect and like me.  And this was written last week.

Wednesday April 3rd, 2013the heaviest, sickest, most self-disgusted & addicted feeling day of my life…

And it’s all because of food.  I love it and I hate it.

For as long as I can remember, I’ve been dealing somehow with my weight. As early as age 5 or 6, I remember being the fat kid and feeling very uncomfortable in my clothes. Belly rolls peeking over the top of my “husky” jeans, sausage-y arms squeezed into hand-me-down tops from my skinny older stepsister, and wearing a t-shirt over my bathing suit at any time – these were just part of my daily discomfort.

My dad and I were pretty poor when he and my mom divorced. I was already chubbier than I should be at that time, but I’m pretty sure his sadness and guilt helped to feed me more than I should have been eating.  Living in the south didn’t help; everything was fried, dipped, rolled, sweetened, or just too big of a serving!

When my dad remarried and we moved into my stepmother’s home, everything changed. At age 8, I became an employee in our home business, food was on a rationed basis, and I had to learn how to be sneaky if I didn’t want to get unbearably hungry. Thus began my “secret eating” habits and unfortunately they’ve stayed with me.

Over the years, I’ve had stages of skinny, exercising daily, healthy, overweight, zero exercise, just plain fat, and super fit. I’ve taken diet pills, fasted, cleansed, juiced, and followed plan after plan. As an adult, I’ve weighed everywhere between 130 and 185. I’m only 36 years old so that’s a huge fluctuation in 18 years. And I still ended up here.

Today, I feel like I’ve finally overdosed on the bad stuff. I’ve been able to keep this addiction fairly under control most of my life.  But today, I’m ready to pump my stomach, spend time in rehab, and get myself clean!

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No joke, it’s time to do something about it.  I’m having a blood test tomorrow to rule out Hashimoto’s Thyroiditis. I’ve been eating more gluten and sugar in the last several days than usual so the test shows a true yes or no status. Yesterday afternoon, I felt unusually tired, my joints ached, even my skin hurt, and I had a generally crappy feel – sort of like I had a flu coming on. But no fever.  This is not the first time I’ve had these symptoms, mind you.  But NEVER have I woken in the middle of the night with such SEVERE upper abdominal cramping, sweating, and pain!! I believe that because I had a few weeks of fairly clean eating and being aware of my food intake that now my body is saying F**K YOU for the cupcakes, bread, and other crap you’ve been putting in me!  The symptoms lasted through the middle of today (approximately 30 hours) and although I feel a little better, I know I’m not “right”.

The last 3 ½ – 4 years have been super hard on me – physically, emotionally, mentally.  Most of you know I lost my mom in 2009 and I’ve had a really hard time with that loss. I immediately threw myself back into work and never took the time to grieve her death. I lost my motivation to exercise regularly, made some poor nutrition decisions, took my wife/relationship for granted and basically started living way too superficially. The end result?

Here.

Now.

Unhappy with myself.

So yes, I am ready for change.

I’m ready to be rid of these horrible feelings of guilt and fraudulent behavior.

I want to feel & look better.

I want to be healthier.

I want to be a better person, spouse, friend, and trainer.

I want to banish my addiction…once and for all.

And I will…

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Movement and Food as Medicine


By: Dr. Dawn DPT

“Our food should be our medicine and our medicine should be our food.” ~ Hippocrates, Physician

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition” ~ Thomas Edison, Inventor

“Those who think they have no time for exercise will sooner or later have to find time for illness.” ~ Edward Stanley, English statesman

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” ~ Mike Adams, The Health Ranger

There are a plethora of quotes throughout the ages from a wide variety of people regarding the importance of nutrition and exercise for good health. From Hippocrates to Mike Adams, all signs point to the use of food and exercise as our best choices to living a healthy life. So why is 95% of the population still sitting in front of the computer or television screen eating cheetos and drinking soda? Why is there a greater percentage of Americans considered obese than average weight?

Using food and exercise as medicine is not easy. It takes forethought and effort. Many find it easier to take a pill or an injection to treat their illnesses than actually take ownership of their poor choices and work to change them. Accountability is sorely lacking and stressful lives leave us feeling exhausted. Procrastination doesn’t work well either because fast food and snacks are easier to acquire than healthy freshly made meals and exercise usually doesn’t happen if it’s not scheduled.

Grocery shopping must be done weekly to keep a healthy array of fresh produce and lean clean protein in the house. If you can’t get to the store regularly, there are reasonable home delivery options through yummy.com, spud.com and uswellnessmeats.com. Make sure to have plenty of healthy snack foods on hand as well – raw veggies and fruits, nut butter, nuts, etc. Pack your lunch and snacks for work or school to ensure plenty of good food choices throughout the day. If your week days are just too long and busy to cook dinner, consider cooking for the week over the weekend. It will make week nights much less stressful and hectic and McDonalds or Taco Bell won’t need to be the only option.

Exercise needs to be scheduled into each day (5-6 days/week). When you put it on your schedule like a meeting or an event to attend, it will happen! And don’t forget that parking at the far end of the parking lot, taking the stairs, walking the dog, or bike riding with the kids all count as exercise/movement. Anything that gets us out of a chair or off the sofa is worth counting as activity. Yes, even playing movement-based interactive video games like the Wii. Also, consider signing up for a small group exercise program. Many people are more likely to keep their exercise date when they are accountable to others. Small groups are also a source of supportive community to ensure continued exercise and healthy food choices. Don’t let arthritis or other musculo-skeletal aches and pains stop you. Movement and stronger muscles will actually serve to reduce that pain. Seek out a physical therapist to help you establish a safe exercise program.

So please consider making movement and food your medicine. The only side effect is a healthier more vibrant you! You have to admit this side effect is much more palatable than the extensive list of issues created from pills and injections!

To quote an anonymous source from Pinterest,  “punch that laziness in the face and have a great day!” Start living your best life and set a healthy example for others. It’s not only possible but necessary for a long health-filled existence.