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!

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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

Arch on the ball

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!!

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!!!

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

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.

stayinmyheart

Love and prayers of gratefulness… ~ Dr Dawn