kim perfetto

What I Eat (almost) Everyday...

What I Eat (almost) Everyday...

Some people take instagram pics of their meals. I make a whole damn video about it. You asked and I delivered. Here's what goes into my body to fuel me through an entire day of cycling, spazzing, twerking, texting and spazzing. Breakfast. Lunch. Dinner. Snacks. And more snacks.

Tuesday Turn-On: SXSW Picks

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South By South West (SXSW), a music conference originally intended to feature local musicians and unsigned artists, has now turned into a corporate sponsored week-long party.  This year is bigger than ever, thanks to the iTunes festival, Lady Gaga and secret shows by JBeibs.  It's hard to sift through the hype and find up&coming acts on their grind, driving broken-down vans, schlepping their own equipment and promoting their music over youtube and soundcloud pages.  I happen to know a few incredibly talented artists fitting just this description, thus I present you with my "SouthBy" picks of 2014.

Enjoy the party and be safe, kids! xx

Don't Let School Make You FAT!

Most college students will gain between 15 and 25 pounds by the end of their sophomore year. One of the main causes of the freshman 15? Lack of exercise. Here's  a great graphic that breaks down the stats and offers simple solutions for how to stay healthy.  Oh, and another great way to get your back-to-school exercise anywhere/anytime?The KymNonStop Youtube channel.  Short, no-equipment in-home (or dormroom) workouts for your freshman booty.  Go check it out!

The Best Regimen for College Fitness

graphic offered by BestColleges.org

Miley's Twerkout Game

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While the Smith family watched Miley's amazing VMA performance like this:

I was busy making the now historic performance into a "twerkout game".   Exactly what is a twerkout game, you may ask?  Well it's like a drinking game except it will make you get off your lazy bum and burn calories like crazy.   My latest video will explain it all...

CMWC Recap!

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The Cycle Messenger World Championships happen every year in a different city all over the world.  This year: Lausanne, Switzerland.  The race course was a combination of pain-inducing climbs, bone-jarring cobblestone pavement and roundabouts guaranteed to confuse racers from their planned route.

I began my trip in Paris where local messengers hosted a whirlwind weekend of racing an pre-parties. Then began our 3 day (hauling ass) trip to Switzerland.  We got lost.  We slept on the ground. We broke bikes. We bonked. We ate a lot of food. We made it. ....Just in time to race in one of the most challenging CMWC's EVER.     WATCH THE VIDEO.

Shout out's: Jamesy who completed the uphill time trial with his entire life strapped to his back.

Mason for his Guinness World Record 77 backward circles.

Darcey for doing the uphill time trial NAKED with "Vote Melbourne 2015"

Safa Brian- fastest uphill sprinter on a fixed gear.

And all the organizers for making the event so incredible!!! Chistole!

MUSIC :  WANT IT BACK by No Way Josie  (that's bike messenger Fakemoney NYC and ME!)

TUESDAY TURN-ON: Summer Heat

OKAY, so I got a little distracted by the cute animals and hot male models I've been working with recently, but my summer mix is finally here!  All the favorite songs you've been hearing in my classes are all compiled into the ULTIMATE summer jam playlist.  A few of my favorites?

 

Stream the FULL PLAYLIST HERE.

 

 

How To Make Your Own Sandbag (+ my fave 5 moves with it!)

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BEACH DAYSSSSS!!! Relaxation, sun, margaritas... and beer bellies?  Don't let this happen to you!  I've got just the solution:  BEACH WORKOUTS!  Check out my latest video to find out how-to make your own sandbag and use it in a workout.  It's SO easy, kinda fun and VERY effective.   So you can get your full workout in BEFORE you pass out face down on a towel with your margarita.  (don't forget your sunscreen!!!)

Here's what you will need: 1. Medium Sized duffle bag 2. All the spare plastic shopping bags you can find

Now watch the video!  (I've included a step by step below:)

Step 1. Take the plastic bags and fill them w/ 5-10lbs of sand.  In the video I do about 5lbs each. I don't use a scale. I just go based on feel.  If you want to be precise, you will need a scale.

Step 2. Place the plastic bags into the duffle bag.  Fill to the appropriate weight for your workout.  If you've never worked out with sandbags before, I recommend keeping it light to begin with just to adjust to the feel.  For the video I filled 4 plastic bags to approximately 5lbs each for a total of 20lbs.

Step 3. Fill in all the empty space with the rest of your empty plastic bags to create a tightly packed duffle bag.  This will make the bag easier to manage. Zip it up.  Now you're ready to workout!

Follow my video for some great moves, or get creative and do your own.  Working out with a sandbag in the sand will burn between 20-80 extra calories per exercise!  It's especially great for strengthening and toning the legs and thighs. So slather on the sunscreen and enjoy a burn of a different kind!

3 Breakfasts in under 3min

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As you know, I am NOT a morning person. Eating breakfast has always been a struggle but I find that on the days that I actually manage to get a small meal in before my day starts full swing- I have more energy and I make better choices for the rest of my meals. Plus, a well-fueled workout is much more effective and can help burn more fat throughout the day than working out on an empty stomach. All good things. I often eat twice before noon- a pre-workout breakfast and a post. (Always follow your workouts with at least a snack. For me, my post-workout meal is the larger of the two.)

So go ahead and hit snooze.  These are my top 3 breakfasts that I can make in under 3min!

PROTEIN SHAKE 1 cup unsweetened almond milk or skim milk 1 scoop protein powder ½ a banana ¼ cup strawberries 205 calories, 18g protein, 24g carbs, 5g fiber

YOGURT w/ FRUIT 1/3 cup High fiber cereal 6oz Greek yogurt ½ cup Berries or 1 sliced kiwi or 1/2 Mango 217 calories, 1g fat, 21g protein, 42g carbs, 15g fiber

TOAST with almond butter and sliced banana 280 calories, 11g fat, 6g protein, 44g carbs, 5g fiber

 

Piglets, Puppies, and Planking Reps

KymNonStop cute animal video

So I’ve been thinking…they say exercise is a lot of work for little reward. But what if I could personally reward you just for following along with my workout videos? In my latest video, I do just that by providing a cute animal picture for every rep!

Puppies, kittens, and even a piglet! These pictures were submitted by you, Nonstoppers! And they are awesome and cute and funny all at the same time. But you only get to see them by following along with my workout.

The way it works? Watch the video! Do a rep and a cute animal pic will pop-up on the screen. Enjoy!

Get Bikini-ready with 3 Simple Moves

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Summer is coming up – are you bikini ready? My new video, shot poolside at the gorgeous Ace Hotel in Palm Springs, shows you 3 moves to get you that sexy bikini body in time for summer.

Single-Leg Deadlift w/ Pushup 10 each leg (works total body) – on one leg, fold in half and touch the ground. Walk on your hands until you’re body is horizontal. Do a full pushup. Walk your hands back to your feet and then come back up to a standing position – but don’t let that other foot touch the ground!

Single-Leg Hip Lift 20 per leg (glutes & hamstrings) – lie on your back. Bend one knee so that your foot is flat against the ground. Lift your other leg straight up. Now for the tricky part – keep your butt off the ground at all times. Lower the leg (that’s extended upward) down until it’s almost touching the ground and then lift back up.

After 20 of these, keep your leg up and “pulse” your hips. Essentially you want to rock your hips so that your butt, abs, and leg is moving but you’re never touching the ground.

Slo-Mo Bicycle Crunch 20 slow reps (abs & obliques) – lie on your back. Place your fingers on each side of your head and touch your bent elbows to the outside of each knee as you do the crunch. As you switch from elbow to knee, hold it for a moment. Also, try to make it so that your legs never touch the ground.

Good luck getting in shape. Hope to see you by the pool this summer!

Don’t forget to like, subscribe, and feel free to shoot me some questions in the comment section.