Do you want to swim with the sharks

This month’s pro, Kimber Domke?swam with the sharks in South Africa. I’m not suggesting you try this but doing exercise outside can give variety to an exercise routine. And definitely more fun.?

Last year I joined MOMA, allowing me to step in for mini-museum moments. If I had a little extra time, I would always end up reading a book in the sculpture garden pretending that time had stopped.?

One Friday afternoon when I looked up from my mystery, I observed people dressed in black setting up more chairs and tables. Scanning the garden, I saw a DJ set up. My first thought was maybe it was a wedding. I’m a musician and have played for more weddings than I care to think about. My second thought is a private art lecture which of course I probably was not invited to. If you are a native New Yorker, I bet that you can guess what the event was. Here are two hints: Friday nights and summertime. Yes, you won! Every first Friday of the month many museums are free. In the summer, the MOMA enhances its garden with music. Everyone was feeling TGIF on a hot summer night.?I noticed there was a member's corner and after grabbing a mellow cab and completing the preliminary small talk settled into a chair to quietly pursue New Yorkers' favorite pastime, people watching.?Before long I was having a fascinating conversation with Kimber, each sharing our non-traditional journey to our present career. Since then, I have enjoyed following her across the city exercising, whether it be ice skating at Rockefeller Plaza in hot pink pants, a real Barbie moment or highlighting beautiful plates of food on her Instagram page. I’ve recently become a gym rat – working hard to get ready for ski season, so I thought a conversation with Kimber would be enlightening,?and encouraging,?

Let me introduce Kimber Domke, Mindful Food & Pilates coach.??She came to NYC from Wharton and Penn Engineering to work in management consulting 19 years ago and made a slow transition to teaching Pilates and fitness along with Nutrition coaching.

?

Do people come to you because they are committed to making a change or are they just desperate??

Both!??But yes, a sense of desperation often gets people to seek support.??The PAIN of the problem DEMANDS a change. Often those who are desperate haven’t been exercising for a long time or never thought about nutrition in the past, so the frustration escalates to desperation.?Sometimes a wake-up call comes in the form of an injury or an upcoming event where someone is really uncomfortable with how they look.???Commitment to making progress (even micro baby steps!) is CRITICAL because it's hard to do a lot of these things on your own. That's why I have a trainer (usually 4x/week on Zoom!) and do continuing education too!?It takes courage to reach out for help and I’m grateful to support people wherever they are starting from.?

?

I've always heard it takes 21 days to make a habit stick. Is this true??

It’s a popular concept; but False!??Research from Stanford indicates that EMOTION during or immediately after the behavior is much more important than a certain number of days practicing a habit.??Having a strong positive emotion makes both ‘healthy’ and unhealthy habits STICK.??So, practice a mini-CELEBRATION - immediately after doing the new habit (even a smile or quiet - “Yay me!”) to help a new habit STICK?https://youtu.be/KbJ2srFElZM?)?

How do you support people making health changes that last??

I help people determine impactful ACTIONS that fit their unique lifestyle, ability, and willingness to change. Making a drastic change might be inspiring – but usually won’t work on your most stressful hectic days.??One challenge with changing eating is you can’t ‘eat healthier’ for a short time and expect long-term results! You must be willing to STICK with most of the changes for the LONG HAUL!??

Pilates is a fantastic form of exercise - having the accountability of working with a trainer and feeling fewer aches and pains and STRONGER in other activities makes it compelling to keep coming.?

Do you think everyone knows what Pilates is? I've done yoga and Pilates and I think Pilates has more props, but what is it really??

Most people are like you, they have some idea that Pilates involves the core?and is a bit like yoga.??I'm sure that comes from the mindfulness aspect of Pilates in that it's important to be present and focused on not just what you’re doing - but the HOW of your movements.??This makes such a difference in which muscles you activate, and what results you achieve.?

Pilates focuses on STRENGTH and STRETCH?so it’s perfect for being mobile and strong!??Many professional athletes from basketball players to golfers to ice skaters cross-train with Pilates.?

Pilates can be done on the mat?(floor) with minimal to no props and on large apparatus (like the Reformer! It guides people into a better form). The apparatus is unique because it offers assistance as well as resistance?????This is why?some of my clients love having a reformer at home to Zoom with me easily - especially at early hours!???Others come to the studio for in-person sessions and appreciate getting AWAY from their home or office.

?

What's the minimum one needs for a home gym? And what is a great amazing home gym??

As little as a 3' x 6' space is sufficient to get amazing workouts in. Household objects can be used as props when needed and simply having a mat or even a towel to lie on is enough to do Zoom Pilates!??

My most essential props are a resistance band and a foam roller.?

On the maximalist side?having professional Pilates studio equipment like a reformer in your home is fantastic!??Some clients have outfitted their laundry room with a reformer or turned a spare room into a home studio with professional quality reformers; large mirrors; varied kettlebells and dumbbells;?and loads of small props!?I personally incorporate kettlebells and dumbbells of 12 to 24 kg in my home workouts.

I encourage having EASY access to whatever workouts each person ENJOYS. If that’s a spin bike or rowing machine, then get whatever excites you!??And don’t hesitate to take your workouts OUTSIDE.?https://www.instagram.com/p/Cn-rZevjsrr/?utm_source=ig_web_copy_link&igshid=MzRlODBiNWFlZA%3D%3D

?

I love how you take fitness out of the gym, but Manhattan is so packed and busy. How do you manage this???You always seem to be outside doing stuff. What can people do outside in New York to make fitness more fun? What have you done with clients in the past??

There are so many iconic places to walk in NYC - you can purposefully plan to take more stairs everywhere from the Met to the MoMA to the subway!??

Check out fun seasonal activities like Ice skating at Bryant Park or Roller-Skating at Rock Center or Brooklyn Bridge Park!??I’ve even taken clients (and their kids!) to learn to skate or do skating workouts!?When the city is quieter, I’ll take sessions outdoors even to the median of Park Ave.

??

Do you have a favorite recipe???

No, I PREPARE food, but I wouldn't call myself a chef AT ALL.??I use a lot of ‘cheats’ in my ‘cooking’ efforts.??Some of my essentials for minimalist food prep include tinned fish, frozen veggies, myriad spices, and the microwave.??’ve gone a year without turning on my oven or stove.??Despite my minimalist cooking approach, I RARELY buy processed food.??I buy fresh fruits, veggies, and easy-to-prepare proteins.???I LOVE fruit, including?persimmon?for autumn and watermelon for summer.??Bonus - if you buy a whole one, carrying it home can be part of your workout!?

No, I PREPARE food, but I wouldn't call myself a chef AT ALL.??I use a lot of ‘cheats’ in my ‘cooking’ efforts.??Some of my essentials for minimalist food prep include tinned fish, frozen veggies; and a myriad of spices and the microwave.??I’ve even gone a whole year without even turning on my oven or stove!???Despite my minimalist cooking approach, I DON’T buy much-processed food.??I primarily buy fresh fruits and veggies and easy-to-prepare proteins!???I especially love fruit, including watermelon for summertime.??Bonus - if you buy a whole one carrying it home can be part of your workout!??

?

I LOVE?watermelon too!?

Is there a recipe YOU love??

?My favorite go-to is watermelon salad.?It is simple to make. Cut the watermelon into little cubes, and add cubes of feta se, pickled red onions, some green olives, pistachio nuts, and fresh mint. If you desire a light dressing mix a little olive oil with lemon juice.?

?Have you ever made watermelon juice??

?I don’t as I’m not a huge fan of juices.??I enjoy chewing fruits and veggies and appreciate getting more fiber this way.??If people enjoy juices, go for it - BUT it’s important to know that they may get more satiety (and in some cases more regular bowels!) by consuming the fiber in produce.?

What is more important - Diet or Exercise???

In terms of fat loss - food is at least 80% of the equation.??You can’t out-exercise a poor diet.???I was a prime example… While I was living in Hong Kong?for a couple of years?and enjoying a lot of rice, I gained significant weight - even though I was working out and teaching sometimes 11 classes a day.??

Having an awesome diet without exercise is a losing battle.??Doing SOME exercise and movement is essential to keep or build muscle mass and joint mobility.??As we age, there's a major correlation between strength and longevity!??I have high hopes for myself and my clients to enjoy active pursuits into our 90s or beyond!?

Okay now the question everyone is interested in,?what was it like swimming with the sharks?

Diving with sharks in South Africa was more physically demanding than I expected!?I clung tightly to cage bars with hands and feet as the boat crashed?back and forth against the cage.??It was a bit surreal to see 10 sharks up CLOSE - their noses sometimes bumping against the cage bars.?My brother was quite sore the day after, but my Pilates practice meant I wasn't sore - just briefly nauseous from the extra wavy sea!?

Corcoran’s theme is “Live who you are” Each month I will feature interviews with New Yorkers who help us do that. Topics will range from the mortgage loan officer to more unique New York personalities that make where we live special.?? The journey so far: mortgage loan officer, personal financial advisor, and this month a fitness and health guru.

Kimber, thank you for sharing your passions and inspiring us to explore a new dimension of living. Whether it be in your home, in the parks, or in the ocean.?You can reach Kimber at??https://kimberdomke.com?or call 646-406-9967