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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Who’s the real Biggest Loser?

I’ve held back my thoughts around this last Biggest Loser finale. But here goes… I’ve been a fan of the show for a long time for various reasons. 1) I love seeing new exercise moves & equipment on the show. 2) I was a fan of Jillian Michaels for a long while. Not so much now but that’s a different blog. 3) I really love Bob Harper and I’m glad he finally came out. Jeez. 4) Despite it being a competition for money and a TV show, I still believe the show creates huge changes in the contestants’ lives and definitely has the possibility to motivate people at home.

Unfortunately, like committing to ANY lifestyle change for a set period of time, there’s always the problems with coming back to ‘real life’. I would love to believe that all the contestants from BL have kept off or at least somehow maintained their weight losses.  I’m pretty sure that’s not the case. I don’t know the percentages of weight lost/maintained/regained but I’m sure the internet could tell us… Jennipher Walters of FitBottomedGirls (@fitbottomedgirl) writes an article about that here: http://www.shape.com/blogs/shape-your-life/will-seasons-biggest-loser-contestants-keep-weight This makes me think about all the times in my life I’ve gained/lost/gained/lost weight.

Here’s Rachel Frederickson’s before and after shots.  She started at 260 pounds and is 5’4″.  At the finale she weighed 105 pounds. That’s a 60% weight loss in about 7 months.  If she weren’t on the show, a weight loss of 1-2, maybe 3 pounds per week would be the “good” way to drop pounds. To lose 155 pounds would then take approximately 77 weeks (18 months). Hmmm? Granted, contestants on the show are given a stocked & healthy kitchen, are medically examined, are given strict guidelines on nutrition and exercise habits, have no job except to workout and be “on the show”, have personal trainers at the ready plus have a great gym, a pool and lots of outdoor space to use.  These contestants are also coming from EXTREMELY unhealthy lifestyles so ANY major change in diet OR exercise would make a huge difference immediately.  Hmmm…

Rachel comparisonth

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Biggest Loser may “tweak” the show and add more contestant support? http://www.inquisitr.com/1129242/the-biggest-loser-considering-tweaking-after-rachel-fredericksons-weight-loss-controversy/ Really?

This is a photo of Season 13 contest Kim Neilson at her finale. There is definitely a difference between weight loss and being fit and strong-looking. Comparing she and Rachel’s after photos will definitely be different but Kim was also a professional wrestler prior to being on the show. Hmmm…

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Oh Jillian and Bob… I love you guys but I don’t think either of you handled this situation very well.

Bob and Jillian have distanced themselves from Rachel’s weight loss journey, despite working on the show, releasing a joint statement in a post on Facebook. “Jillian and I want to take a moment to congratulate all of the BL contestants on their hard work,” it read. “We’re not comfortable commenting on Rachel’s journey because we weren’t her trainers and weren’t given an opportunity to work with her at any point. Any questions about the contestants on The Biggest Loser should be directed to the show’s producers.”

Dolvett, on the other hand, at least addressed how this journey can be a roller coaster… Dolvett posted on Instagram: “Last night’s Biggest Loser Finale has sparked a huge reaction and I do not want the day to end without addressing it. Biggest Loser is a journey which has its ups and downs. Please try not to look at one slice of Rachel’s journey and come to broad conclusions. Rachel’s health is and always has been in my main concern and her journey to good health has not yet ended!!”

And Rachel’s quote:  “I think that with my journey, I truly found the person I want to be, so it’s about the lifestyle for me,” the Reality World reports.  Read more at http://www.entertainmentwise.com/news/140488/Biggest-Loser-Stands-By-Winner-Rachel-As-Jillian-Michaels-And-Bob-Harper-Distance-Themselves#wGAus2C4YDfmAx45.99

Here’s another article I found surrounding this recent “controversy” from a woman who found herself in a similar situation as a young dancer.  CNN article from S.E.Cupp (dancer): http://www.cnn.com/2014/02/10/opinion/cupp-biggest-loser-been-there/index.html

So where do I stand on this whole thing? Who is the REAL Biggest Loser? I think we are. The general public falling prey to the ease of slurry social media posts and diving in the rabbit hole of horrific finger-pointing. Rachel worked hard to lose her weight – no doubt at all! I believe she was fortunate to have the opportunities from the BL.  I say we don’t need to judge ANYONE. For ANYTHING. We are all on our own journeys and there will be ups and downs along the way. Let’s support each other, love each other, live to help each other — rather than the opposite…

~Coach Kimmie’s 2-cents’

It might get controversial up in here!! ~Coach Kimmie

Aye aye aye!! You’re right. There are so many options out there about ‘how to eat’.

Paleo, Primal, Low Carb/High Fat, just Low Carb, Gluten-free, Ketogenic diet, Intermittent Fasting, Vegetarian, Vegan, Atkins, Dukan, and if you look at this link to Wikipedia, you’ll see so many more that I had NO IDEA about… http://en.wikipedia.org/wiki/List_of_diets

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YIKES! YEESH! REALLY? HOLY SMOKES! GOOD GRIEF (Charlie Brown)!!

So here’s the thing. Thankfully, I don’t have any disease, diagnosis or glaring health problem that DEMANDS I eat a certain way.        Like I said, thankfully. Otherwise, I’m positive I’d be overly diligent in my nutritional choices. Or, if I really wanted to lean myself down and drop some serious fat, I’d make different choices.

******You’re currently entering a no-judgment zone!!*****

But…Coach Kimmie likes to eat. And drink. And fortunately or unfortunately, relates some of these things to a certain level of comfort and happiness…. 

See pic below for my “happy face”…

Image So, does that tell you anything more about my habits? Maybe not.

Here you go. Since Dawn has Celiac disease + a dairy intolerance and does 99.9% of our cooking at home, we are definitely a gluten, grain, legume, dairy-free household (goat cheese is ok for Dawn). We also leave refined sugars alone. Does this mean I NEVER eat gluten or grains or beans or swiss cheese or gummy bears? No. Does this mean I feel AMAZING when I eat those things? Also no.       I certainly have some type of “symptom” post-gluten/grain/cheese/legume/corn/sugar consumption. Why? Maybe because I eat it on such a limited basis. Maybe because I have a little intolerance. Does it matter? A symptom is a symptom is a…you get the idea.

Since being diagnosed, Dawn has found so many tasty & creative ways to make our foods more interesting. Crockpots with fun flavorful seasonings, baked and roasted veggies in yummy stuff and varieties of the same items just cooked differently.  She understands how I need different flavors and different food choices. She could (I think) eat the same stuff on a daily basis over and over.  I do not manage well with that plan!  And yes, on occasion when we go out to a restaurant, I will have the bread or the chips or the whatever. I try to be very thoughtful and order something I know she’d NEVER eat. Two of her faves are the dark brown bread at Cheesecake Factory or a warm, fat salted pretzel.  These are things she still “misses” but we have found replacements. Sage Bistro in Culver City has a really tasty gluten-free warm pretzel on their menu. Rising Hearts Bakery has gluten and dairy free pumpernickel loaf. Sinners and Saints Bakery has a plethora of sweet treats that are gluten free and some even Paleo! Check out their web links below….

http://www.sinnersandsaintsdesserts.com

http://sageveganbistro.com/locations.html

http://www.risingheartsbakery.com

Ultimately, we are in charge of ourselves. If I choose to eat some of the not-so-great-stuff, I’ll have to pay some type of a price.       Gain weight, suffer from gastrointestinal symptoms, feel poofy, decrease my athletic performance or just feel guilty. If I can’t pronounce an ingredient or don’t know what it is, I LIKELY shouldn’t and probably won’t eat it.  I make thoughtful choices instead of spur-of-the-moment choices. Perfection is not something I strive for in ANY aspect of my life. I strive for health & fitness. I strive for feeling good about myself daily. I strive to be a good person, teacher, instructor, wife, friend and parent (to Rocksie, Jackson, and Abbey…the 4-leggeds!) And I firmly believe my food choices should not dictate the status of ANY of these (MOST IMPORTANT TO ME) things.

Let’s eat real, whole, good-tasting foods and enjoy them…and not “subscribe” to anything.

What do YOU think???

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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!!

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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7 Habits for Healthy Living

By: Dr Dawn

I am constantly reading about some new health food/supplement, exercise regime, or guaranteed cure for whatever ails you. There are so many gadgets and supplements on the market that ensure their use is the one exact tool you need for a healthy happy life. Well, I am here to tell you that none of those “things” are important components of healthful living. In fact, the recipe for living a healthy happy life is quite elegantly simple although challenging to commit to on a daily basis.

I believe there are essentially 7 daily habits, that if adopted, will surely lead you to a healthier and happier you!

1) Get plenty of sleep/rest

Most people need 7-8 hours of sleep every night for tissue regeneration and overall rejuvenation. Above and beyond a good night’s sleep, quiet restful times sprinkled throughout the day offer tremendous assistance to both our physical and mental performances. I include meditation in these moments.

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2) Eat REAL food

Real food is unprocessed without any added ingredients. Buy, cook, and eat fresh organic vegetables, fruit, and protein as often as possible throughout the week. Whether you subscribe to paleo, gluten free, South Beach, vegan, vegetarian, etc eating REAL whole unprocessed foods is the most important factor. Make your own energy bars with raw ingredients from your own kitchen. Cook dinner and make enough for left overs at lunch the following day. Start every day with a hearty home made breakfast… you can make egg muffins days in advance if cooking in the morning is too much of a time-challenge.

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3) Move your body

Determine what movement based activity you enjoy doing and do it!! OFTEN!! And don’t forget to mix it up! Take walks, hang from the monkey bars, participate in group strength training sessions, go for a bike ride, etc. Our bodies are made to move and require daily movement in a variety of ways to tease out the fascial cobwebs that sleep and rest tend to spin.

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4) Practice good posture

Stand up straight! Sit up straight! Our mothers really did know what they were talking about! Practicing good postural biomechanical alignment is one of the most important factors for reducing repetitive stress pain. Sit on your sit bones and stand with shoulders over hips over ankles. For more info please see https://www.facebook.com/pages/Dr-Dawn-DPT.

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5) Establish a regular self-care routine

A self-care routine may include massage, self-massage with myofascial release tools (Yoga Tune Up® Therapy Balls are my personal fave!), and stretching. Meditation or just quiet reflection/contemplation can be included here as well.

Yoga Tune Up® Therapy Balls, Foot Wakers, Yoga block and strap, Yoga mat, KinesioTex Tape

Yoga Tune Up® Therapy Balls, Foot Wakers, Yoga block and strap, Yoga mat, KinesioTex Tape

6) Communication and Socialization

Quality time and talks with loved ones is extremely fortifying! Talk to your spouse/partner every day about life, love, desires, quests, hardships, disagreements, etc. An open line of communication is the thread that stitches the tapestry of your relationship. Spend time laughing and enjoying each other’s unique perspectives on life. Make sure you include time with good friends who nourish your social needs.

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7) New skill acquisition/life-long learning attitude

Never stop learning and growing as a person! Create and encourage new experiences to challenge your status quo! School, continuing education, informal skill learning, dance class, new exercise challenge… the options are endless and only limited by your own desires and imagination.

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None of these ideas are earth-shatteringly complex! No rocket science in these ideas! But it does take some thought, attention, and mindful practice to really follow this path to health and happiness. It takes accountability. Only you can do this for yourself.

Calm and Simple

The Triathlon Misnomer

Dr. DawnBy: Dr. Dawn DPT

Well, I am 3 weeks into my training for IMNZ and feel it necessary to discuss the other “sport” within the sport that make triathlon training a challenging and ever-growing demand on my time.  I am speaking of the “sport” of self-care: strength training, flexibility training, bodywork and nutrition. My training plan calls for swimming, cycling, and running 3 days/week. On top of that, I strength train 1-2 times/week, work on flexibility with stretching and/or yoga, daily self myofascial release, scheduled body work sessions every 1-2 weeks, dialing in my daily nutrition and workout nutrition. Not forgetting to add one day off each week!  Whew! I get tired just thinking about it all!  As a physical therapist, I feel I have the self-care sport under control. I know what to do and how to do it!  The challenge is fitting it all in around work and everyday life.

Nutrition, however, is an interesting sport. Everybody has an opinion on what the right plan is for an athlete often times assuming all other plans are inherently wrong for some reason or another. You must be vegetarian, no you must be vegan, no no you must be paleo, no no no you must be gluten free and I have researched and tried them all!  I was diagnosed with Celiac disease in early 2010 and also have had a long history of dairy intolerance.  I am now gluten free and other than that, I have no “must”dietary restrictions.  Giving up gluten confirmed that certain some food choices make me feel better overall than other food choices.

I always tell my clients to listen to their bodies; they know themselves better than anyone. Better than even me or their doctor and if they quiet their mind and listen the answers are within each of us. I am finding my nutritional nirvana in much the same way. If you listen to your own body, I find it will tell you what is right for you.  A nutrition plan that may be totally wrong for someone else, may work for you! That is most important to remember.

I have settled into a modified paleo diet which is often referred to as the cavemen diet.  Paleo allows for organic lean proteins, fruits and vegetables only.  No processed foods, sugar, dairy, legumes or gluten are allowed in the paleo tradition.  I occasionally partake with goat cheese, gluten free grains and allow myself to eat whatever I want minus gluten once a week.  I feel so much better when I refrain from legumes and grains!  Which is probably why my body felt miserable on a vegan diet,  even though my emotional brain wanted so badly for it to work.

There are some important factors/food choices to consider no matter what dietary plan you choose to follow.  It is always best to eat organic fruits and vegetables as much as possible, drink plenty of water and refrain from or limit calorie laden liquids such as: soda, fruit drinks & alcohol.  If you choose to have animal protein in your diet, eat lean and clean protein from farms that take care of their animals. Eat plenty of good fats: avocadoes, nuts, coconut oil. Refrain from sugar.  It’s not rocket science and it does take some thought and effort to eat healthy, but one thing is certain and that is that it always does a body good!

Organic food delivery options:

www.spud.com: Organic Grocery Delivery in LA and the Bay Area

http://www.grasslandbeef.com: Delivery throughout the United States