The Teacher Becomes the Student… by Coach Kimmie

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

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

My FUNctional FITness groups are different each class & host a mixture of all things “life-based”, cardiovascular HIITs and some honest-to-goodness FUN! (what’s functional? (http://www.webmd.com/fitness-exercise/features/working-out-for-real-life-functions)

Being able to pick up heavy stuff!

My TRX Core and Sweat classes truly live up to their names!! (what’s TRX? https://www.trxtraining.com/suspension-training).

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

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So you can imagine that sometimes, my personal workouts take a backseat and get less than optimum planning, etc.  As a trainer for 19 years (whuuuttt???!!! that’s HALF OF MY LIFE!), I’ve come to not only expect this, but to be ok with it and understand it.  And then, there’s THIS! While at PrimalCon, I learned I tied for 3rd place BEST PERSONAL TRAINER in the Argonaut’s Best of the Westside 2014 issue! Woohoo baby! (what’s the Argonaut? http://argonautnews.com/health-fitness-2/) Gratuitous horn-toot 🙂

Best of the Westside 2014!

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

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

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

Exercise keeps Coach Kimmie & DrDawn happy!

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

Yoga Tune Up® at Kinesis...

Love these balls!!

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

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

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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.

 

 

I’m LOVIN’ it…my job, that is!! ~Coach Kimmie

Why I love my job…

corazón

Oh! Let me count the ways…

Some days I feel like I’m in the 1%…not THAT 1%!!

The 1% of people who truly, honestly, LOVE their job.

I’m pretty sure I’m part of a very small group of people.

Think about it.  How many people do you know who really dig their daily grind? (don’t count me, silly)

Maybe a lot of people ‘like’ their jobs or think their job is ‘ok’.  Of course there’s always going to be a caveat; “If I were only paid more”, “If my boss got off my back”, “If I got more vacation time”, “If the commute weren’t so long”… And yes, I have days where I feel frustration, lack of confidence, or I’m just darn tired – but 99.99% of the time, I’m loving my time spent teaching, planning, preparing, following up, researching and creating.

Oh – and now, I’m blogging!!

 “Coach Kimmie, don’t you get tired of telling people what to do all day long?”  (Is that a trick question??)

NO!  If I know you’re fully engaged, learning and soaking up the message both mentally and physically, I don’t get tired of it.  People learn in so many different ways – verbal, visual, tactile – this keeps me on my toes.

“But CK, what about listening to people tell you how their bodies feel?”

I ask EVERY SINGLE client how they are doing on that day because I need to know and so do they.  Most people don’t take the time to think about their bodies until they’ve been asked. So I’m doing them a favor and getting them connected before movement occurs.

“Is it hard finding time & motivation to exercise yourself since you’re in and around exercise all day?”

Absolutely!! I HAVE to make time and literally schedule my workouts…or I’ll never get to them.  Just. Like. You. But I know how important movement is to my “happy” place. If I don’t sweat regularly, YOU will feel the repercussions!!

Every day, invariably, clients will make me laugh, share with me a beautiful nugget of “life”, sometimes make me cry, test my teaching capabilities, actually teach me something and always, always make me proud….

you_make_me_proud

The Importance of a “Plan” ~ Coach Kimmie

The Importance of a “Plan”

Do you go into your week with a plan regarding your exercise and movement?  Just like our “work” week has a fairly specified amount of time allotted for it, so should our “movement” week.  If I didn’t plan my weekly workouts just like I schedule each client or class, TRUST ME – they’d never get done!

“So Coach Kimmie, how do I plan my week?”

Write down all the types of movement you really like to do first. LOVE that TRX class on Monday? Write it down!  Prefer the Yoga Tune Up class at Kinesis on Tuesday or Wednesday? Write it down!! Commitment to what you love (or really like) will undoubtedly help create success. Once you have these in place, build the week from there.

We all know that there must be components of each of these in our general fitness scheme:

**strength**

**cardiovascular**

**flexibility/mobility**

We also know that there should be at least 1 day of no exercise or very light non-impact activity per week depending on our body’s needs.  And finally, we know that our body sometimes needs a little down time.

“So Coach Kimmie, what does a sample week look like?”

Monday:  off

Tuesday:  20-30 minutes of medium intensity cardio plus stretching.

Wednesday:  30-50 minutes of *strength training followed by 10-20 minutes of cardio.

Thursday:  Lower intensity strength & self-care day. **Pilates, maybe get a bodywork session, spend more time stretching or try a Yoga Tune Up class.

Friday:  20-30 minutes of interval cardio with stretching and Yoga Tune Up® therapy ball rolling for your specific “hot spots” afterwards.

Saturday:  low intensity cardio for 60 minutes and maybe a Pilates class or core series as well.

Sunday:  30-50 minutes of combined strength and cardio. Do a 1:1 ratio of strength and cardio movements.

Daily: spend 10-15 minutes stretching major muscle groups and using your self-care tools. Foam roller, Yoga Tune Up balls, foot wakers, etc.

Your week can obviously be different from what I’ve listed, but it has to make sense in your life.  If you know there’s NO WAY you can exercise on Wednesdays, then that’s your definite day off or you can focus on your flexibility/mobility program. If Sunday is always your family/relaxing day, then keep it that way.

The main things to keep in mind are:

1) When performing full body strength sessions, spread them out so you have at least 1 day between for adequate muscle recovery.

2) Be smart and work up to aiming your sessions just slightly out of your comfort zone.

3) Listen to your body.

4) Be aware of and use all the tools available to you! Physical therapy consults with Dr. Dawn, acupuncture/alternative options with Laura, bodywork with our fabulous therapists, etc….

Injury-free is the way to be!!

Ultimately, aim for 2-3 days of strength, 4-5 days of cardio, and 1 day off.  Mix these up into your life and you’ll be set up for success.  Remember, if our bodies are learning something new, there could be some crankiness coming from some muscles. If you’re really sore from the previous day’s workout, keep moving but maybe slow yourself down a bit and be good to your body!

Need help? We’ve got you covered!  One-on-one sessions can be spent figuring out your needs and customizing a plan THAT WORKS FOR YOU. FaceTime sessions are also available.

Notes:

*Strength training can be done with your bodyweight movements or with the use of free weights, TRX, dumbbells, or other weighted non-machine based equipment. If you’re newer to strength training, take a private session with our amazing trainers at Kinesis. We offer a 3/$150 Personal Training special if you’ve never had personal training at Kinesis.

**Pilates is considered strength training in my book.

You have the power to make it happen. ~Coach Kimmie