Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Monthly Archives: June 2011


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Can you do this?

But can she walk like that?

Apparently, good posture makes you act more confident. And, as I’ve said before, it makes you look slimmer as well as being critical to maintaining a healthy back.

It’s pretty simple. Stand up straight, sit up tall. Do a self-check every so often; imagine you have a book on your head (surly you’ve heard that before). As you imagine the book on your head, pull your belly button in toward your spine, open your chest and think like you’re squeezing something between your shoulder blades. Voila! Posture perfect. Now hold that, and check yourself every hour.

Okay, so maybe it’s easier said than done. Obviously exercise and flexibility help. Start by making sure you don’t neglect your back muscles when working out. Especially the rhomboids. They keep the shoulder blades in place, weak or tense rhomboids are the main cause of hunching. Try this super easy move to strengthen your back:

Lie facedown on a mat with your arms by your sides, palms down. Squeeze your shoulder blades together, lift your chest and arms off the floor, hold for two seconds. Do this 30 times. When you’re done with those, give your back a little stretch by spending a minute or two in Childs Pose.

If you need more, there are special chairs you can buy, you can sit on a stability ball, or the latest trend is something called a Posture Shirt. Read up on them if you want but basically it’s a girdle for your upper body. They’re super tight so you have no choice but to stand up straight. Frankly, I think you should just pay attention to your posture and practice the moves I suggested above.

Off you go…


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Crumbs in my keyboard

Standin' tall

It’s come to my attention that I’m spending a large amount of my time on my blog and not enough time bringing home the bacon. With that, I’ve decided to post only on Mondays, Wednesdays and Fridays. Three days a week should allow me more time to score some bacon and put some punch into my posts. At the very least I hope catch a few of my errors.

In turn, this slow down will allow you more time to keep up on all the engrossing information I choose to share. Five posts a week is a lot to read and I know you read every one of them. Right?

So, enjoy your Tuesdays & Thursdays off, if you need something to do in place of reading one of my posts, I suggest walking up a hill, up some stairs or around the block. Easy as that.

Tomorrow I’ll be back with a very important reminder. The image at the top of this post is a clue…


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Sometimes you gotta just suck it up and dig deep.

I have a really nice house with a really nice yard, a really needy cat and lots of good friends, all of which are constantly calling for my attention. If it’s not one thing it’s another, the cat vomits, the lawn needs mowing, friends need calling. There’s always something to do. My point is, it’s hard to get out and do things that require more than just a little effort. Specifically things that take a significant amount of guts, or offer a challenge.

For example; last weekend Penny and I participated in a trail run/race that took us up 3,000 feet in the air within the first 3.5 miles. After that we still had to climb another 2,000 feet. Translation; up, up and up till you think you might puke, then down, around and up some more. Pen took second place in spite of the fact that she has a full-time job, two babies, a husband, a house and a very needy dog. Pen did so well because she dug deep and sucked it up. She knows no other way.

This weekend SarahSwitchblade participated in something we call The Double Dipsea. It’s another trail run/race. Translation; it dips from a mountain top to the sea and back up again, hence The Double Dip-sea. Switchie took first place in this torture fest. To my knowledge she didn’t puke, although my guess is she thought she might, more than once. Switchie too has a house, a bike racer husband whom she supports, pets, a job and all that.

When my Dad rode his bike across Iowa a couple of summers ago he didn’t wear socks with his Topsiders (not exactly “proper” cycling shoes). The ride was 7 days, and 500 miles filled with wind, rain, heat, pork chops and corn. Dad’s ankles bled the whole time. At one point I said “Dad! Your ankles are bleeding!!!!” Dad said, “What? No they aren’t!” Given that Dads ankles looked like hamburger, I then realized that he was sucking it up, doing what he need to in order to complete his challenge, so I shut up. Dad, has a very big job, a very, very big house, a wife, a not so needy dog, a cat and 3 grown, problematic children.

I know stepping outside of your comfort zone is hard. It’s hard every time you do it. It’s hard for me, for Pen, for Sarah for my Dad, for everyone. We’re all everyday people.

Remember, it’s not about “winning” something, it’s about making the effort, having the experience, or in my case, the story. Because in the end, it’s all about the stories!

(Am I right Pen? Switchie? Dad?)


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All Personal Trainers are not created equal


We’ll talk more next week about how to pick a Personal Trainer.  For now, I send you off for the weekend with a short glimpse into what it’s like to attend one of my classes.

Note: My client Diana has been having a hard time at work lately. I took that into consideration when planning todays workout (watch the :16 second video).

Enjoy your weekend. Get some exercise and do 200 crunches minimum, I’d prefer you do at least 500, but I told my clients 200 was okay.

See you Monday. Make me proud…


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Quinoa?

Hella Yum!

Years ago my cycling coach suggested that I try quinoa as I wasn’t getting enough protein in my diet. At the time I had no idea what the hell quinoa was, and since I thought the guy was kind of a jerk, I ignored his advise (forget the fact that I was paying him a shitload of money to tell me things I didn’t like, silly me!).

So, what is quinoa? Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Kind of a light, fluffy rice like thing. It’s yummy and it’s super high in protein and fiber.

I hate to admit it but it’s been until now, 5 years later that I’ve finally given quinoa a try. Guess what, it’s damn good! With that I share the following recipe. You won’t be disappointed so make the effort to give it a try.

Mexican Quinoa with Black Beans and Avocado

Ingredients:  (4 servings)

1 cup dry quinoa, rinsed
2 tbsp coconut oil, divided
1 large white onion
10 medium button or Crimini mushrooms, diced
1 can black beans, rinsed and drained
1-pint cherry tomatoes, halved
2 small avocados, peeled and diced
2 tbsp lime juice (or more to taste)
salt to taste

Instructions:

Start by cooking quinoa in either a rice cooker or on the stove top. Add 1-cup dry quinoa (rinsed) to 1.75 cups of water, cover and simmer for 20 minutes or until cooked. Add 1 tbsp coconut oil to the quinoa pot for extra flavor!

Meanwhile, dice the onions and mushrooms and cook over medium heat until lightly browned, and all moisture has cooked out of the mushrooms.

Once the quinoa has finished cooking, add fluffed quinoa and black beans to the pan with mushrooms and onions, and stir to combine and heat through.

Add 2 tbsp lime juice (or more to taste), and reduce heat to low.

Stir in sliced cherry or grape tomatoes and avocado, and season to taste with salt.

Serve with tortilla chips and a dollop of Greek yogurt, and enjoy!

With the double dose of black beans and quinoa, this dish packs a huge nutritional punch of making a complete protein.  Perfect for vegetarians and vegans, but tasty and simple enough to make anyone clean their plate.

P.s. I found this recipe on Daily Garnish, check it out, she’s got some smart ideas.


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It’s Summer, are ya lookin’ swank in your swimsuit?

Couch Potato

Hey now, it’s Workout Wednesday. How’s your fitness routine going? Are you working out consistently? Three, five times a week for 45 minutes? How about an hour plus? I know you have gym memberships and classes that you want to attend, are you going?

When I started this business it was my hope to offer a comfortable, fun, fresh air environment where all of us, non Lululemon clad, “look at me” Hot Bodies could converge and feel comfortable. A place where you don’t have to already be “fit” to get a good work out, a place to start, or simply work out sans the attitude and the judgment.

Unfortunately I’m having a hard time motivating these sorts of folks. Some have come around but where’s everyone else?  I know you’re out there. I see you and I thought I understood. Now I’m thinking that maybe people don’t really want a place like I’m offering. With a place like this, there’s no excuse not to exercise. Sure, it’s hard to find the time but I don’t buy that. I’m wondering if maybe I should cater to those Hot Body types after all, they seem to want to work out, hence their Hot Bodies. Better yet, maybe I should cater to Hot Body 40 Something Men specifically. Hummmm…. now that’s a though!

While I work on my new approach for generating clients and readers, I offer you an exercise sequence that should work for everyone. You don’t even need to leave the couch.

The Couch Potato Work Out — Do these exercises at every commercial break. Do 20 reps of each exercise; repeat at every break for an hour.

  • Push ups – Facing the couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, press up again. Repeat
  • Side Crunches – Lie on the couch on your left side with your legs together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Wrap your left arm across your waist. Contracting the oblique muscles along your right side, lift your shoulder off the couch, bringing your rib cage toward your hip. Hold, slowly lower. Repeat, switch sides. (If your couch is too soft, you may need to do this exercise on the floor.)
  • Triceps Dips – Sitting on the edge of the couch, place your hands on the edge on either side of you. Move your feet out so that your butt is off the seat, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, slowly press up again.
  • Scissors – Lie on your back on a couch (you may need to angle yourself for more room) with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.

As always your comments are welcome.  Bring ‘em on!

Kiss, kiss…


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To pop or not to pop, that is the question

Gross!

Someone once told me not to pop a blister. He said, “blisters are natures band-aid” don’t pop them. Then, not too long ago I saw a Dr. Oz segment suggesting that we pop our blisters. It’s all very annoying and confusing as I find that I’m always at a loss for what to do when I get a blister.

With that, I decided to look into the matter. Here’s what I found.

If the blister isn’t too painful, try to keep it intact. Unbroken skin over a blister provides a natural barrier to bacteria and decreases the risk of infection. Cover a small blister with an adhesive bandage, and cover a large one with a porous, plastic-coated gauze pad that absorbs moisture and allows the wound to breathe. Don’t puncture a blister unless it’s painful or prevents you from walking or using one of your hands.

If you need to drain/pop a painful blister, follow these steps:

  • Wash your hands and the blister with soap and warm water.
  • Swab the blister with rubbing alcohol, and sterilize a clean sharp needle with rubbing alcohol.
  • Puncture the blister at several spots along the edge. Apply antibiotic ointment and cover with a bandage.
  • After a few days, remove the dead skin with a sterilized tweezers and scissors. Apply more antibiotic and a bandage.

And so now we know…

P.s. The above advice is taken from the MayoClinic.com


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Happy Monday

I’ve decided to take a “Personal Day” today. I trust you understand. It’s been a long weekend.

In my absence I suggest you consider partaking in some sort of lusty act. I’m talking about stretching your horizons a bit. Look into a Poll Dancing class, Massage for Couples… you get the picture. Run with it!

I’ll be back tomorrow…


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Stuff is just stuff but what’s the etiquette on borrowing?

I’ve been thinking a lot about this lately as I’m missing some things that I could really use about now. I guess I could ask for them back but I don’t think I should have to. I guess it’s just me, I tend to return the things that I borrow and I forget that not everyone thinks like that. You see, I once drove 100 miles out of my way to return a book.

Anyway, I was curious about how others felt about the etiquette of borrowing so I decided to ask Google. In the end I found only what I already knew, but managed to forget.

  • If you loan something out, don’t expect to get it back. If you cannot live with that thought, don’t make the loan.
  • If you borrow something, treat it as the most precious and valuable item on the planet. Even if it’s just a paperback book. Return the item promptly and heaven forbid, if you lose it or damage it, tell the truth. Then move heaven and earth to repair or replace it while apologizing profusely.
  • It is very important to remember that whenever we borrow things from others, it is essential that we promptly return the said item, without waiting for the day when the owner asks to collect it. At that point, the owner may already be irked or annoyed.

Somewhat satisfied with my findings, I’ve decided to let my missing things go, after all I don’t have to dust them anymore (I hate dusting!), and if I decide that I can’t live without them, I’ll simply go shopping (I love shopping!).

Happy Friday! Have a great weekend, see you on Monday…


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Cherries!

Yummy, but don't eat too many!

I really like cherries. The other day I got to thinking about cherries and why they crack sometimes after you rinse them. I know that the crack is no a big deal but it looks gross, so I either toss the cherry, or cut off the crack and eat the rest. Yea, I know it’s ridiculous.  Anyway, I decided to look into the cherry cracking matter, here’s what I found.

Basically a cherry has a skin (they call it membrane, but I don’t like that word) that covers the fruit. Evidently, during the late stage of development, there’s an explosive increase in growth, the size of the cherry increases at a rate of one square centimeter (a sixth of a square inch) per day, which is a large rate of growth in relation to the small size of the fruit. Apparently, the insides of the fruit grows really fast but the outside skin remains the same size and is expected to stretch to cover the inside fruit (like a balloon filling with air). When the cherry gets wet, it puts a strain on the skin, and sometimes it cracks. Very interesting, don’t you think?

Since we’re talking cherries, here are a few tidbits you might like.

  • Washington State produces more than 50% of all the sweet cherries in the United States. Washington cherry season is June – August
  • The Rainier cherry, is yellow with a red blush, was made from a cross between two dark red cherries, the Van and Bing
  • Each American eats approximately 2.6 lbs. of cherries per year and there are approximately 53-pitted cherries in one pound of cherries (I have already eaten my quota!).
  • One cherry has 5 calories. One cup contains about 90 calories and 3 grams of fiber.
  • Cherries are a good source of vitamin C.

Personal lessons from Kelley

  • Watch that you don’t eat too many cherries. Remember, they’re high in fiber, which can be dangerous (get where I am going with this?). Trust me.
  • Cherry juice stains your fingers and cloths. Just so you know.

Enjoy!