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

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.

 

Plot Twist!

 

By: Dr Dawn DPT

Plottwist

Plot twist seems to be a theme for me these days. Here’s my latest.

I was seeing the light at the end of a long knee injury tunnel. I built up strength through crossfit-inspired training and rowing, addressed my biomechanics, and lubricated some dehydrated tissues.  I slowly resumed my running and had worked back up to a solid 8 miles. I felt confident enough to sign up for a half marathon at the end of May. Passion, persistence, and positivity got me back on the trails!

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And then…I dropped a #45 barbell on my right foot during a warm up routine on Tuesday, March 18th at 7:30am. goodbarbellposture

I self-treated with LiteCure laser, Rock Tape, compression sock, and gentle range of motion for 2 days but when I still couldn’t put weight on it by Thursday, I went to urgent care for an x-ray. Verdict – no fracture but a type 1 crush injury that would most likely take at least  2-3 months to heal. Definite plot twist!

Dorsal view of right foot injury

Dorsal view of right foot injury

Medial view of right foot injury

Medial view of right foot injury

Litecure Lightforce Pro Laser

Litecure Lightforce Pro Laser

Rock Tape for edema and bruising

Rock Tape for edema and bruising

Me on crutches…putting on a happy face!

Me on crutches…putting on a happy face!

 

 

 

 

 

 

I became depressed and relived the moment of losing the barbell from my fingers over and over again in my mind. It was a stupid accident! But why?!? Why now?!? I was just getting my run mojo back and feeling good about it. I was starting to dream about triathlon again!! And then…a barbell dropped on my foot!!!

After several days of this moping, I stopped and yelled PLOT TWIST! I reminded myself this is not the end…just a bump in the road! So get over it!! I set up a treatment schedule for myself…and stuck to it. Laser, linament application, gentle range of motion, and taping everyday for the first week.

By week 2, I was down to 1 crutch and added in Yoga Tune Up® therapy balls to reintroduce proprioceptive awareness and normalize my hypersensitive touch sensation as well as initiate some space-making in the congested foot tissues.

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Ball of foot on the ball

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Arch on the ball

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Skin rolling dorsal tissues

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Toes on the ball

At

 

 

 

 

 

At the end of week 2, I was walking with a cane and started my Tuesday and Thursday morning workouts again, albeit modified. I did alot of floor work for my core with heavy focus on the obliques, kettlebell swings (yes, I grip the hell out of the bell even though I know I shouldn’t!), 1/2 Turkish get ups, and rowing on my Indo Row water rower.

Oh, and I spent more time on my left knee releasing and strengthening my tissue imbalances. My left knee is feeling better than ever!

Kettlebell Swing

Kettlebell Swing

Indo-Row Water Rower

Indo-Row Water Rower

 

 

 

 

Half Turkish Get Up (TGU)

Half Turkish Get Up (TGU)

By the end of week 3 I was fully off all assistive devices for walking and had very little limp. I added single leg work with Romanian deadlifts (RDLs) and step ups on a 20″ box. And I started really pushing my rowing with sprints ranging from 400 meters to 1600 meters (1 mile).

It has now been 4 weeks almost to the day that I was handed my little plot twist. After a few days of wallowing, I think I twisted my lemons into some great tasting lemonade!

I can row a 10k (6 miles) in under 50 minutes. My core is stronger. My left knee is stronger and more stable. My right foot tolerated a light, slow, short jog for the first time today! The light at the end of the tunnel is shining brighter! I guess plot twists aren’t so bad after all…until the next one comes along LOL!!

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

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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

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’