The embarrassment of my profession...

I do not blame anyone for being skeptical about the personal training industry and those who hold the personal training title.

Why?
Because inconsistency runs rampant in the fitness world!!

I am completely appalled by the horrendous, lacking certification procedures available to aspiring trainers and fitness professionals. And I'm even more upset by the fact that so many unsuspecting exercisers will receive not only crap advice and waste-of-time workouts, but possible injury from these so-called "experts". ARGH!!

I have many good friends who have attempted to break into the fitness industry via certification courses and instructor training programs... I have heard, first-hand, of the pathetic day-long classes that attempt to cover oodles of general information about fitness, nutrition, and everything in between.

One day to get certified? GENERAL information? Often no test to take??

That is absurd.
That is extremely scary.
And that is dangerous!!

We fitness pros have full responsibility for your body. You entrust us with your health and well-being. So, to have such a lackadaisical approach to the profession is just unacceptable.

If it takes me months upon months to teach my clients how to train and eat and live for optimal health... it only makes sense that it take a trainer that long to actually learn the principles of fitness and nutrition. And simply being an athlete does not cut it...

YES... there are certification programs out there that are damn good.
YES... there are trainers and instructors who have YEARS of education and knowledge concerning the body, as well as the basics and complexities of training.
They are out there, but they are few and far between.

I am one of those trainers. I take pride in being one of those trainers. I enjoy filling my noodle with tons of new information all the time! And I am devoted to giving you the results you want and deserve (as well as the renewed self-confidence and feeling of empowerment that comes along with it).

And you deserve a trainer like that, too.

So, please, if you decide to entrust yourself with an exercise 'expert'... please do some background checks on that expert. Just because they're certified doesn't mean they should be training you.

They should have sufficient education, sufficient credentials, and sufficient experience at getting fabulous results with prior clients.

Qualifier VIDEO!

I put together a little montage of the first physical challenge we had to complete at the CrossFit Games Southern California Regional Qualifier on April 18-19th....

Thanks for being patient! :)

S L O W progression to the top

Are you an active member of the fat loss scene?
Are you trying to make a physical transformation for the better?
Or are you attempting to adopt a healthy lifestyle?

With so many health problems and feeble, deteriorating bodies floating around in today's world, it's very possible that you might be avoiding that by jumping on the track to a better you.

And ya know what?
If you're on that uphill track... it's better to pace yourself to the finish, rather than attempt to sprint the entire marathon.

Why?
Changing the body is a difficult process. Yes, it's a simple process. No, it's not easy. And it isn't easy because the body doesn't like to change. And because we are emotional creatures who do not want to change our old, comfortable, ingrained habits.

So, a transformation plan that brings on too much change, too quickly, will be rejected. Comforting habits will return. The plan will be thrown away.

Then, how do we work WITH the body, instead of fighting against it?

We move toward our goal with slow progressions.
We start making a few very small changes at a time.
We find what's necessary for us to make it to our goal... then we scale it back to something that is realistic for us right at this moment.


Remember: you do not have to go from where you are right now to "perfect".

Strict rules and perfectionism will only create stress and frustration when you make mistakes. And you WILL make mistakes...

To ultimately be successful, you've gotta implement slow progressions.
Small changes from where you are now to a little bit better,
then to a lot better,
then to even better,
then to optimal, "close to perfection", magnificence!

That step-by-step process will be more mentally comforting and doable than jumping up to the top of the mountain in one leap!


Do you have a story of any successful slow progressions you've made toward a goal?
Do you have stories of failure because you were trying to be too perfect and too strict?
Share 'em with us!

We can all benefit from the lessons others have learned...

Quotation of the Week

In honor of the Joss Stone concert I attended last night, I thought I'd give you a motivational quote from one of my favorite songs (that she just happened to perform last night!)

Plus, the lyric I picked sends a great message about staying positive and not letting others derail you from your goals and your potential. Enjoy :)

"You're entitled to your opinion
But it's really my decision
I can't turn back I'm on a mission
If you care don't you dare blur my vision
Let me be all that I can be
Don't smother me with negativity
Whatever's out there waiting for me
I'm going to face it willingly"

Joss Stone
"Right to be Wrong"

The most important meal

Have you heard the saying, 'breakfast is the most important meal of the day'?

While I agree with the sentiment that breakfast is super essential in every person's diet, I do disagree that it's the most important meal.

What, in my opinion, is the most important meal of the day?

The one you eat following your workout!!

Now, if you are saying, "Well, Kim, I don't work out..." - then you are definitely visiting the wrong website. The lady speaking to you behind these words is adamantly supportive of physical activity for optimal health. So, no matter how you exercise, I believe it's absolutely necessary that you do. If you want to live a life full of energy, vigor, vitality, and satisfaction, that is!

Okay, anyway, back to business.

The 'post-workout' meal... WHY is it so important?

Because, when utilized correctly, the first meal following your exercise session can be THE reason why you see results from your workouts. (results like: fat loss, muscle/strength gain, AND improved performance)

It's true!

Supportive nutrition in the hour after your workout can be the biggest reason why your muscles recover and grow stronger AND why your muscles become better fat-burning machines.

Let's dig a little deeper...

I recommend eating a meal or drink consisting of carbs and protein after a strenuous workout.
For the serious athlete or physique competitor, a 2:1 mixture of quick-digesting carbs and quick-digesting protein (like a source of sugar + whey protein) will be best.
For the more moderate exerciser who simply wants to a) stick with whole foods, and b) get that excess fat off the body - a meal with any sort of starchy carb and lean protein will do.

Why?
Well, when you eat starchy carbs, your hormone insulin tends to spike up. Now, insulin is like the gate keeper to your cells. It allows the cells to grab nutrition from the blood stream. Cells throughout your body don't get to "eat" if insulin is not around.

So, when you eat a meal rich in starchy carbs/grains (like breads, pastas, oatmeal, rice, potatoes, etc, etc), insulin arrives in full force. If you have NOT exercised in the last 2-3 hours, then insulin will shuttle any unutilized fuel straight into the fat cells. Not what we're looking for.

BUT - if you HAVE exercised in the last 2-3 hours, your muscles are absolutely craving some nutrition to help them build back up after you knocked 'em down! So, insulin shoves all that quality nutrition straight into your muscles!

And once the muscles take in those quality nutrients, it can replenish its carbohydrate stores (for energy) and use the protein to build the muscle back up to be bigger and stronger AND better at burning fat!!

So...
If you are either skipping that meal/snack after your workout OR you are avoiding starchy carbs in order to be 'healthy'... you are completely missing the benefit of post-workout nutrition.

Use that time after your physical activity to give the muscles what they need! Put together a meal/snack rich in starchy carbs and protein (and low in fat, because we don't want fat to slow down digestion in this case) - eat it within that hour after your workout - and reap the benefits (better body composition, higher metabolism, more energy, etc) of all your hard work in the gym!

Want some ideas?
Here ya go...

-Chocolate milk (skim)
-A low-fat protein shake, including fruit
-Cereal and milk... or cereal and fat-free/low-fat yogurt
-Oatmeal and fat-free/low-fat cottage cheese
-Chicken and sweet potatoes/rice/pasta
-Egg whites and fat-free cheese wrapped in a tortilla

This is NOT an exhaustive list. But it's a start for those of you who don't utilize post-workout nutrition at all.

If you have any questions about what YOU eat after your workout (or if you want to share your regimen), please feel free to comment!

Cheers!

What is the difference?

Being around such amazing athletes all weekend was such a motivational treat.
And it got me thinking...
At that high of a level, there is not much separating each competitor.
Everybody who has made it that far is certainly deserving of the "bad ass" title.

So, what is the difference between the athletes who hold the top slots and those who sit just out of reach?

What is the difference between the top 6 qualifiers and everybody else?
What is the difference between first place and all the rest?

Well, besides a few uncontrollable factors - like genetics and overall potential for strength, endurance, etc. (and in the case of CrossFitters, type and length of athletic background...) - that difference relies on a few key things.

1) Preparation
The best of the best prepare themselves to learn how to handle any physical challenge when they are not fully recovered. They prepare for a strenuous competition by recreating those strenuous circumstances in the practice setting. They habitually perform the way they will need to perform - so that it is second nature in competition. Speaking from my own standpoint, I make damn sure that I am always a few steps out of my comfort zone in every single workout. I've gotten used to being uncomfortable. My body recognizes that feeling. So, when I'm in competition, I'm not unfamiliar with the pain I'm going through. I just do what I've been practicing - instead of trying something new. That was one difference between those of us in the top slots and the rest of the pack... we most likely prepared and practiced the exact same way in which we wanted to compete (or maybe even at a higher level than what is expected of us in competition).

2) Consistency
Being consistent goes along with being prepared. But it also encompasses consistency in nutrition... consistency in rest and recovery protocols... as well as consistency in exercise intensity. The more consistent an individual can be in all aspects of training, the more likely he/she will "peak" at the right time for competition.

3) Mental toughness
In a competition where every second counts, an athlete has to ignore pain and exhaustion and just keep going. The toughest competitors are those who have learned how to not only fight that internal voice that wants to quit... but to eliminate it altogether. All they hear is, "go, go, go, go." In the case of this past weekend, that was the difference between me and the first place female. She knew that, at some point, everyone would take a few breaks (albeit small ones)... and if she really wanted to come out on top, SHE would have to be the one to not take those breaks. And that's exactly what she did. Whereas I may have taken 4 small breaks in a challenge, she only took one. There's the difference. We were both struggling and hurting and exhausted - but she pushed that much harder - mentally. Wow.


How does that carry over to those of you who do not aspire to be high-level athletes?

Well, maybe you have nothing specific to prepare for... BUT, you do become what you practice, so isn't it essential to form habits that are compatible with your goals? Practice healthy habits in order to effortlessly be a healthy person!

Consistency is probably the most important aspect of this post for YOU.
Whatever you want out of life - whether it's fitness/nutrition/health-related, or whether it involves something completely separate - you must be consistent in your pursuit. Consistency is the only way to allow all those little steps you take to accumulate into the larger goal in which you seek.

And mental toughness... well, in a healthy eating setting, or in the exercise world, you absolutely NEED to learn how to ignore the negativity and the self-doubt. It's not easy to change your eating habits or gain strength. You will want to quit. That's a given. But the key to your success is allowing that positive, "I CAN do it!" voice to boom over the negative one. And the more consistent you are in your mental toughness, the more likely it is that you'll reach your goals!

That will be the difference between you and somebody else who never makes it there.

Will you be a champion in your own life??

I believe you can be...

The results are in... Kim is going to the CrossFit Games!!

Yep, you heard right!!
My experience at the Southern California CrossFit Games Regional Qualifier was a spectacular one! After 2 days of intensity and HEAT, consisting of 3 incredibly exhausting physical challenges, I wound up in 4th place out of 35 amazingly fit females!

Since the top 6 females qualify for the CrossFit Games in Aromas, CA on July 10-12... I am now one of the 75 competitors from all around the WORLD duking it out for a chance at victory in one of the most amazing tests of fitness around. Wow, I'm still in shock :)

So, after such an eventful weekend of thrills, I wanted to share some stories and some photos with you - so that you can join in on the excitement!

A few fun stories...

• In the first workout, I ripped up my hands during the pullups in the second to last round. Not only was my hand bleeding like crazy, but I was leaving little pools of blood on the bar, on the barbell, in the chalk bucket, on my shoe... Besides my 2nd place finish in my heat, the bright red trail of blood I left behind sure got me some attention! Ha!

• I'm known for my stamina. Not for my speed. :) So, since running and rowing were part of the 2nd and 3rd workouts, I was always a bit behind the speedier competitors. But in both situations, my ability to continue pushing on the difficult exercises (like overhead squats, step ups, or wall balls) when everyone else started slowing down would allow me to move ahead of the competition. I finished 3rd in my heat on the final two workouts!

• I know where I need to improve, but I'm very pleased with the way things panned out for me. And I can't say it enough... thanks for all your support and encouragement, friends.

The calm before the storm... Waiting for the "3,2,1, GO!"


I'm getting the upper thighs below parallel.
Squat reps don't count unless you do!
After 30 squats, it's off to the bars...


Chest to the bar is required.
10 Kipping Pullups before heading to the next station...


Then, 5 clean and jerks with 105 pounds.
I'm proud of my technique on these cleans!
Oh, and the 1st place finisher in my heat is right behind me in this pic!
She was an absolute animal...


Good side view of the "jerk"
This pic was probably taken around the 3rd or 4th round.


Heading into the 6th and final round.
You can't see the blood streaming from my right hand because I caked it with chalk...
Oh, and do ya like my pink tape? :)


Got the bar racked and ready to explode it overhead!


The final few reps before I get to rest in the shade...


Here's a good pic of me waving to the cameras with my bloody hand... happy to be finished!!


"Embrace the Suck" was our motto for the weekend.
And here I am getting congrats from my HUGE cheering squad.
Thanks for your support, you guys!!


After about a 4-hour break, here is my heat getting started on workout #2...


First a 450 meter run, and then 30 overhead squats with 65 pounds.
Looking solid!


I'm finishing the run of my 3rd and final round, with only 2 people ahead of me!


Lots of focus necessary to stay balanced, stable, and strong.


First day completed!!
Hands ripped up, a bit sunburnt, and whole body throbbing.
But, what an experience... :)


Those are the only pics I have for you so far. But I've got more to come, I'm sure. I'll post some images from day 2, the awards ceremony, and the performance of my fellow teammates! Plus, I'll get some video together so that you can REALLY get a feel for the intensity of the competition.

Okay, I'm spent. Thanks for your support everyone!
I've got some work to do now, right?! Oh boy...
:)

Quotation of the Week

"Eliminate your ego and be open to what works. I don't care what you like. The only thing that matters is the result. It doesn't matter what the sign says, what the magazines say, what you think should happen. What actually happens is the only important thing." - Alwyn Cosgrove


Okay, maybe you've heard one idea about exercise over and over again throughout your whole life. BUT... maybe that one idea has been an ineffective exercise modality. Other ideas have proven themselves to be WAY more effective toward the goals that you are striving for.

So, why the heck are you holding on to that old, broken idea?? Is it pure loyalty? Is it blind trust in popular magazines and media outlets? Or is it simply the fear of change? Or maybe you just want to continue hoping that you'll get a different result by doing the same thing over and over and over...

If a 'new' idea is proven to work in the exercise world - and by that I mean, there are stacks upon stacks of testimonials and before/after pictures and solid proof to back up the efficacy of this different exercise idea - then maybe, just maybe, YOU should give it a try!!

Stop fighting it, friends. Stop hearing my words, and then ignoring them because some ridiculous women's magazine article perpetuated your old, tired, useless, outdated exercise idea!

I'm trying to help you. I'm trying to get you to give up something that is a waste of time. AND, I'm trying to pass on the strategies that will get you exactly where you want to be, physically. People like myself and Alwyn Cosgrove, the fat loss expert quoted above, are trying to give you what you want! Stop fighting it!!

You may get upset at me because it scares you to give up your precious cardio, start lifting some actual weights, add starchy carbs back into your diet, and say yes to fats like cheese. It goes against your internal belief system because you've had certain ideas pounded into your head for so, so, SO long...

But, don't be scared. Don't be upset. Give something new a chance. You can't experience a drastic change in your physique overnight. So, if you attempt something new, and stick with it consistently, for 2-4 weeks... your before and after measurements will tell you the truth about whether the idea really works or not.

So, you gotta be open to the "new" stuff. Otherwise, you'll just have to be satisfied with the way you are right now. What do ya think about that idea?? Yeah, I thought so...

CrossFit Games SoCal Regional Qualifer... Attack begins in T minus 2 days!!

Here's the plan for my upcoming weekend of physical challenges at the CrossFit Games Southern California Regional Qualifier!

I'll be competing at 9:30 am on Saturday for workout #1...
Then I'll return for more at 2:20 pm on Saturday for workout #2...
And I'll finish up at 9:30 am on Sunday for workout #3...


Take a look at what the workouts consist of:

Workout #1

6 Rounds for time of:
30 Squats
10 Chest to Bar Pull Ups
5 Power Clean / Anyway Overhead x 155# (105# women)

This heat will consist of a 25 minute period to complete the workout.

Workout #2

3 Rounds for time of:
450m Run
30 Overhead Squats x 95# (65# women)

There will be a 20 minute period to complete this workout.

Workout #3

Will be announced on Saturday afternoon.

Want to come cheer me on??

The times I've stated above are extremely accurate. At 9:29 am, I'll be standing at my station, ready to kick some ass. Be aware of this if you're trying to come see me!

The spectator fee is $35. You can pre-register online. Or you can pay the fee at the event. Check out the EVENT SITE for directions to the event and other pertinent info.

If you cannot make it, you can be assured that I'll have some video for you next week! And tons of photos, of course :)

The top 6 women and top 6 men will qualify on to the CrossFit Games on July 10-12 in Aromas, CA! Wish me luck, friends!!

Focus on SOLUTIONS, not problems...

In honor of tax day - a day when many of us are forced to focus in clearly on our financial health - I've put together an appropriately uplifting message.

We've all got problems. Situations we need to improve or fix altogether.

Many of us are stressed about money, employment, or security. Even more of us are stressed about our level of fitness, our appearance, our pain and discomfort, and our overall health.

And I don't want to devalue these stressors. They are certainly valid issues.

However, I DO want to discourage the focus on the actual stressors.
Once we acknowledge that we have a source of stress, a tangible problem that we want to fix... then why waste time and energy worrying and worrying and worrying over that problem? What benefit will worrying be to us?? Besides causing additional stress?!

Yes, we need to recognize our problems, instead of ignoring them. But once we've laid a target on that problem, we absolutely need to begin to focus on the solutions that will alleviate, improve, or remove that problem!

• Got a hefty tax payment this year that you can't afford right this minute? Create a payment plan with the IRS. Pay off a certain amount every month. Eliminate some dinners out at restaurants until you've paid off your bill. Don't freak out and lock yourself in your room, playing the victim... Just make a plan!!

• Got unwanted fat on your midsection? (or like my friend Coop put it... got a keg surrounding the 6 pack? ha!) Create a step-by-step plan, with specific nutritional "rules" and expected exercise goals, and follow that plan! Don't whine about how it's not fair that you have fat to lose. Don't wallow in pity for your current situation.... Just find solutions and get going!!

Don't waste your time whining and crying and stressing out over a problem. Problems will always find their way into your life. Get used to it. When you get hit by a big one, there's no use fighting it... it's here to stay. It ain't goin' nowhere!

But don't accept its presence. No sir! Take that problem and attack it with some strong solutions. Because - the more you focus on progressive action... the quicker that problem will leave you alone!