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

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!

ytuballoffoot

ytutoeonball

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.

interlacedtoes

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!!!

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!!!

ThanksLIVING…

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I know it seems cliche to write a blog about being thankful so close to “the day”… But I woke up this morning thinking I really needed to get these things put down on paper and out into the world.

Of course I’m thankful for all of my “apparents”: health, wife, loving pets, wonderful friends, a great job, family, food, our home.        And please don’t think I’m giving any of these things any less importance than what I’m writing about below.

But, I’m also very thankful for the “not so apparents” like my sometimes-rough childhood. Yes, my 1st stepmother gave me & my father a house to live in but she also gave me a few breaks and bruises over the 10 years I lived with her. But growing up in this environment also gave me a killer work ethic, made me excel & LOVE school (acceptance, happy time), taught me self-restraint in some areas, taught me self-defense in other areas, taught me how to protect others to the best of my ability and taught me exactly how I DIDN’T want to be as an adult.

Another “not so apparent” I’m grateful for is my 2nd stepmother. What a strong and amazing woman who took on a broken man when she connected with my father. They have since gotten divorced (I told you, he was broken) but she remains a strong part of my life.  This woman also proved to be an unexpected beautiful friend to my mother during her fight and loss to cancer (I love you Linda A. and I miss you Mom …)

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My military experience is another chapter of my life that could be looked at as a “not so apparent”.  When I joined the US Army, I was SO EXCITED to join this elite group of men and women who were in to make a difference.  I was excited about bootcamp, I was excited to join the ranks and move up and I was excited to find a place where I felt part of an exceptional group of humans. I was the oldest female in my platoon (at 23!) and was immediately put in charge of our living space and was given 2nd platoon leader by the end of week 1 of bootcamp. I was proud. I was getting my ass kicked 23 hours a day but I was happy and I was excelling.  We were all the same in the eyes of our superiors until we did something to stand out – good or bad. I. LOVED. IT.  Until I got to my duty station in New York. Let’s go with long story made short here, ok? The US Army I interacted with there wasn’t what it was supposed to be. I’ll spare you the details (let’s have a drink sometime) but within a year I was cycling out with an honorable discharge… As bad as that part of the experience was, the rest made up for it. And that part of my life, yes, I’d do it all over again because it made me SO much stronger than I was previously.

So the moral today?  Remember where & what you came from. Remind yourself that the cruddy times likely made a good difference in your life after the fact.  Be aware that the rough patches will give way to sunnier days.  Be somewhat grateful for the hard times.  And if you’re in a bad spot right now, trust that it will give way to better opportunities…

Gratitude from me to you for reading this and remember, we’re all in this together!!  ~Coach Kimmie

prayerforyou

The key to happiness is finding something… every day… to be thankful for. No matter the circumstance, no matter any feelings to the contrary, there is always always always something to be thankful for. Exercise your gratitude muscle as often as you like but at least once daily. If you find yourself immersed in a quagmire of troubles, my Rx is to take a 1 minute gratitude break every 20-30 minutes of worry.prayer

And I am very thankful for every moment in my life that has led me to here. Every second of good, bad, beautiful, and ugly have all played their part in assisting my arrival to this moment of gratitude.

I am so very rich with love, friendship, and rewarding work. My only prayer is that I can give back as much as I get from these rich experiences.

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Love and prayers of gratefulness… ~ Dr Dawn

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

Why I love my job…

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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….

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It’s Genetic… NO, It’s Mechanics!

By: Dr Dawn DPT

If I had a nickle for every time a client tried to convince me their foot problems were genetic, I’d be rolling in the deep money! I won’t dispute the possibility of some genetic predisposition due to collagen fibers, bone structure, and other genetic markers. However, I take issue with the statement “It’s genetic, I have my mother’s (or father’s or uncle’s or grandmother’s) feet being used to avoid owning their bad habits and correcting biomechanical faults that can change the course of their foot health for a lifetime. A genome can not be altered (well, for the sake of this discussion it can’t!) but a mechanome can definitely be modified for the greater good.

“We are how we move” according to Katy Bowman, biomechanist extraordinaire. Read her timely blog on this topic here: Mechanome vs Genome. The moral of the story is you can do something, many things in fact, to address the issues with the tissues in your feet (or anywhere else in the body for that matter but today it’s the feet).

The most common malalignment of the foot attributed to genetics is the bunion. bunion anatomyIn reality, gait pattern, tissue tension, and poor shoe choices are the biggest contributors to bunion formation. Tight calves and hamstrings as well as walking like a duck (or ballerina) are the quickest way to achieving a beautiful (not) bony protrusion on the side of your big toe. Add wearing a shoe with a small toe box and a heel to push your entire body weight onto the ball of the foot and pow!

If we were meant to wear heels, our foot structure would look more like this:

foothighheelSo… what can I do? you may ask. I will tell you.

First: Wean down your heel height as much as possible and wear heels for special occasions instead of daily.

Second: Choose shoes with wide toe boxes to give your toes plenty of room to spread out. And help your toes find a new spread position by encouraging them with your fingers, spreading with toe muscle control, and wearing my new favorite toe aligment tool:

toealignmentsocks I wear these in the evening for about an hour or so before going to bed. WOW! What a stretch!

ytutoeonballThird: Use a myofascial release tool to loosen up the tissues in the foot and create space for blood flow, nerve communication, and mechanical efficiency. My favorites are the Yoga Tune Up® therapy balls. They come in several sizes but the classics are best for the feet. ytuballoffoot

Fourth: Stretch your calf muscles

katybowmancalfstretch

Fifth: Stretch your hamstrings/posterior chain

kbhamstringcalfstretch

Sixth: Fix your standing and walking foot pattern. If you are not a duck or a ballerina on the stage, please work on paralleling your feet one to the other.

footalignment

Your feet should line up similar to the middle set, feet in parallel to each other. Practice this in both standing and walking. The more you practice this preferred posture, the more comfortable and less foreign it will feel.

Seventh: Make an effort to do something for your foot health daily. Your feet and toes will thank you immensely for your efforts! You can create change! Your foot structure is malleable based on the mechanical stresses placed on it.

happytoes