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 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!!

Image~Coach Kimmie

De Feet Boss… De Feet! ~ Part Deux

By: Dr Dawn DPT

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

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

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

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Interlaced Toes

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Foot Alignment Socks

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

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

Toe/foot/ankle/anterior leg stretch

Toe/foot/ankle/anterior leg stretch

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

Calf stretch on yoga mat

Calf stretch on yoga mat

Hamstringstretch

Double hamstring stretch

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

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

What does “badass” look like??

So last week I received a very nice compliment from someone I have always admired and respected in the fitness world but unfortunately have been disconnected from for awhile.  After sweating my everything off during her class, she says something to the effect of (and pardon my general quotery) “Wow Kim. I don’t remember you ever having been such a beast on the bike! You look so strong!” After a very brief moment of (ohmygodisshetalkingtome?!) hesitation, I said “Thank you. The last 4 years have made me a very different person from what you knew before.”  And well, those few words got me to thinkin’…. (see below insert – random pic of brain cells – cool huh??)

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What constitutes “badass”, “beast”, “strong”, “fierce”, “amazing” or any other word that embodies gumption or oomph with regard to a person’s performance or persona? And do these things even have a “look” or an actual word that really encompasses what that really, truly is?

Mirror, mirror on the wall. Who is the badassiest of them all? Or are they each, in their own right, uneffingbelievable?

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I just wonder what it is that makes you look at or think of someone as being a “WOW” person. I also had to really think what it was that was different about me/had changed during the 4-5 years since I had really connected with this person.                               *2007-2009 was the timeframe I was dealing with Mom’s cancer and her passing.  This time of my life has forever changed me. I will always be in awe of how many emotions can pass through a person during this experience.                                                               *2008 was the year Dawn and I got married plus spent an entire season outrigger canoeing (all of that pretty badass in and of itself!)                                                                                       *August of 2012 I turned 35, (had an outrageous and fabulous karaoke party!!!) and we, plus many others, lost our jobs the next day. This was a hallmark opportunity of sink or swim. I am forever grateful for the clients, friends and chances that came my way during September/October/November/December 2012.                                               *2011-2012 I also trained for and ran the LA Marathon with my friend Jennifer. It was DOUBLY exciting because this would be Dawn’s first marathon ever as well! I had run LAM previously but this experience was for my friend. What a HUGE difference training for something like that because you want to help/support/be there for someone else!!                                 *January 2012, Kinesis opened and we’ve been working hard since then to nurture and help the “baby” grow. These 2 years have been hard but amazing all at the same time. I’ve grown as a person, as a teacher and as a spouse.

So, I guess in my own eyes and as hard as it is to say it out loud, I am badass. But really only because of this:

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Yes! Being your true authentic self is badassery in it’s finest form!

Feel free to comment away and tell me what you think!!

~Coach Kimmie

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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footalignment

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.

Anything… Everything

By: Dr Dawn DPT

How we sit, stand, walk, run, squat, carry, lift, push/press, sleep, and anything else we do on a repetitive basis affects our body composition and tissue health. Tissues here include bones, muscles, fascia, nerves, blood vessels… you get the picture! Our movements and positions either honor our biomechanical systems or they don’t. That is why it is sooooo important to practice “right” movement strategies throughout the day, not just while you are working out or doing your home rehab progam.

Anyone who comes into Kinesis for rehab, prehab, athletic conditioning, and/or core work hears this over and over again. But I believe one can never hear this too much. We all need movement corrections, even myself and Coach Kimmie! The goal is to spend more time in right movement patterns so our bodies can weather the times we revert to poor movement choices. No one is perfect! Spend time practicing… building myelin for future injury resistance.

In the meantime, enjoy the following video from one of my mentors Kelly Starrett. If you know Coach Kimmie and I personally, this video will ring true and sound verrrryyyy familiar!!!

“Why is food SO HARD??!!” ~Coach Kimmie

Why is food SO HARD???  And my 2nd Whole30 attempt…

If you’ll recall, I wrote a blog several months back admitting a serious sugar & poor food choice problem.  Possibly even an addiction.  Whatever you call it, it ain’t pretty!  I tried this Whole30 thing before a few months back…and only made it 15 days.  Food is the single most challenging aspect of my health and wellness life.

I’ve been asking myself lately why this is the case.

I’m pretty sure it has something to do with the fact that I grew up pretty poor and in the southern portion of the United States.  However, I’m tired of that being my “reason” or excuse.

I always said I would just exercise and eat whatever I wanted until I was 40.  That’s not workin’ so well!  I also liked to tell myself that I didn’t have a “problem” or a “disease” that forced me to eat healthfully so it didn’t matter what I ate provided I could continue to do my job and fit in my clothes. Again, that’s not workin’ so well… My body definitely has a negative response to gluten, grains and any “overdoses” of refined sugars.  So… I’m now an adult and the choices I make are my own; never dependent on any other human being or soul.  Therefore, all of my non-healthful past and future nutrition decisions are on me.

THERE. I finally said it.  It’s on me and I have the power either way…

Wow. I feel better already. (not really…) 

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When will I REALLY feel better about food and my “relationship” with it? I have no idea.  6 months? 2 years?  Who knows. But what I absolutely know is that my body and my choices are in my hands…literally — on my fork, my spoon, my plate, in my cup and most importantly, in my wallet!

So, this October 7 – Nov 7, I plan to do my best, work my hardest and impress MYSELF.  (and I hope to drop a few pounds in the process. BUT, if I don’t, I’m not going to beat myself up!!)

Post-Whole30…

So I’m sure you’re totally dying to hear what happened, right??  Ok…

The end of Whole30!!I should be jumping up and down, getting all excited for the sugar/alcohol/dairy/potato chips I’ve given up for the last 30 days right??

Right??

But I’m not. I’m not thinking about what I’ll eat or drink that’s been OFF LIMITS for the last month. Part of me thinks I’m just a little weirded out because I should be DYING for a drink or a sugar fix. Part of me thinks it just hasn’t hit me yet. I kinda feel like I need to go a few more days and just make sure I’m “rehabbed” from my bad stuff. The Whole30 book, It Starts With Food, has a GREAT reintroduction section that explains how you should slowly reintroduce foods IF YOU WANT. Just because you’re past the 30 days doesn’t mean you HAVE to add back in the things you took away. The thing is — you can if you want and if you feel those foods are going to serve you well.

I’ve done so many various “diets”, “detoxes”, “try this, try that” things over the years. I even attempted a Whole30 earlier this year and fell off on Day15. Intellectually, I know that I should make better nutritional choices. Physically, I can feel the effects of poor food or drink choices. And spiritually, these choices drain me and make me feel less than optimal as a human, and even worse as a fitness professional. I got tired of feeling this way…

My idea of the Whole30 program’s entire premise is to change how you view what’s on your plate and how it affects your life. It’s not about restricting & rearranging yourself for 30 days and then going back to exactly what you were doing before. That would make zero sense!!
It’s also not only about losing weight, feeling deprived or feeling bad about the choices you’ve previously made.

During this month, I’ve had 3 weeks of horrible sinus and allergy issues that have limited my capacity to exercise as I would normally like.
So, I’ve lost approximately 10 pounds pretty much ONLY through food choices! What??? Absolutely. I’ve had walks that have been very low intensity and no more than 30 minutes each. My job is very movement-based so 3-5 days per week, I was showing a lot of exercises but not actually performing a formal bout of movement.

Losing weight might be a perk of the program, there are TONS of varieties of foods we can eat on the program and you should be extremely PROUD of yourself at the end of the Whole30…

And I am…proud of me, that is… 

Quote from Whole30 site…

“The Whole30 program (when followed as directed) is a great tool to get people motivated and on track. Its focus is real, whole, high quality foods. This is not some fad diet that cuts calories to a ridiculous level and prescribes pills and powders – there is nothing for sale but health. If done correctly it is safe, effective and sustainable, and includes nothing outlandish, expensive or hazardous – just the basic tenets of good nutrition and health.”

Amy Kubal, MS, RD, LN Fuel as Rx, Sioux Falls, SD