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

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

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!

Good-Running-Form

 

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

Arch on the ball

Arch on the ball

skinrolling

Skin rolling dorsal tissues

toesonball

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

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’

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!!!

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