Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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It’s my birthday and I’ll do what I want to

That's a lot of candles!

If you follow along you’ll have noticed that I’ve completely slacked off this week. I have no excuse. I just didn’t feel I had anything interesting to say so I didn’t post like I usually do.

Today however, is my birthday. Normally I wouldn’t toot my own horn unless I did something amazing, but today I’m going to talk about me anyway.

Some things you need to know about me are that I have zero patience; I despise excuses and people who constantly make them. I adore animals, I eat things that are bad for me, I drink a little too much wine sometimes and I don’t play hard to get, I am hard to get. I stop listening when people talk about negative things or their shitty lives, jobs or physical/mental ailments. If I like you, I will do pretty much anything for you to a fault (hence my being single). If I don’t like/respect you, I block you out because I feel we should focus on, and spend our time/energy on/with those who offer positive experiences. I believe we should surround ourselves with friends and lovers that make our lives better and whose lives we can better. People seem to like me but I find that odd, as I am not an easy person. In the end, I feel that life is about coming to terms with one’s self and truly appreciating the gifts that The Universe gave to us.

When I say that we need to appreciate the things The Universe has given us I mean all the things. The people, the good ones and the bad ones. The nuances of our bodies, the things we like and the things we don’t. The simple things like the really chubby ladybug that landed on my pillow today and the chicken dinner I “cooked” for Jackie’s dad years ago. Appreciate the things you’ve learned and be excited for the things you will come to learn.

One of the most important things I’ve learned in my life (and I just recently figured it out) is that you must let people be who they are. If you change them, they will no longer be the person you cared for. Appreciate, and embrace the good and the bad within the people you choose to spend your time with. If you can simply not bear to let them be who they are, then let them go.

Lastly, we are in control of our lives. Each of us makes zillions of decisions every day that drive our lives in the direction they’re heading. Remember this, and take responsibility for yourself and your life.

I leave you with those words of wisdom and that lovely view into the mind of Kelley. I hope you take the wisdom part to heart…


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I want to but…

That's Me & Mr. Skinny

Yesterday I read an article about how to keep people interested in your writing. It said that it’s important to let your readers know that you aren’t perfect. Nobody wants to be read about perfect people or people who presume to be perfect. Being perfect doesn’t inspire. It also said to be genuine and let your personality shine through. Thank goodness I thought, lord knows I’m not perfect and trying to hide my personality is like trying to hide my big nose.

After reading the article I did a little self-check. Do I pretend to be a know-it-all? Do I practice what I preach or am I full of shit? I decided that I actually do make an effort to follow my own advice and I think I’m pretty genuine. Last week I encouraged folks to try chia seeds even thought I hadn’t tried them myself, and in truth, I wasn’t in any hurry to do so. After my little self-check I decided I’d better get some chia seeds and have a taste. I’m happy to report that they’re pretty unobtrusive as far as taste goes and they really do expand in liquid so don’t let ‘em sit around in a smoothie or something. You’ll be sorry.

If you follow along, I tend to spout off exercise challenges and routines for you to try. Those I do try before I write them, but in some cases I don’t actually keep them up. Take Kelley’s Ab Challenge from a few months back where I published a photo of my very own abs. My abs looked pretty good at that point and I was working to make them look even better. At the time of the challenge I did keep up my end of the bargain, however since then I’ve slacked off so badly that I had to loosen my belt a notch last night. Can you imagine, a trainer letting such a simple thing as her abs go to chub? It’s beyond shameful!

As for my pushing you to try different things, get out of your comfort zone; I do try to keep up that end of things but here again, not always. Most recently my trainer friend Dawn challenged me to push my running pace by taking a minute off my average mile. I did make an effort to reach this goal but it was half-assed and now I’m ashamed of myself.

I once had a friend who I was absolutely crazy about but he had a habit of saying “I want to but…” In his case, “I want to but…” meant he’d rather be with someone other than me. To this day those words continue to haunt me. When you say “I want to but… “  You don’t get credit for saying or thinking that you want to do something.  You only get credit when you actually make the effort to do it. Remember, actions speak louder than words in everything you do.

So, I wanted us all to try chia seeds, I got on it and I tried them. I want us to step outside of our comfort zones so this weekend I’m taking a paddleboard lesson at the famed Mavericks. No, I am not perfect nor am I that interesting really, which is why I try new things like chia seeds and potentially make a fool out of my self on a paddleboard, in a wet suit that’s sure to emphasize my currently less than impressive abdominal zone.

In the end, I am not a perfect know-it-all, the only difference between some, and me is that I make the effort. “I want to but…”  is not in my phrase book.

See you Monday; if I survive I should have an amusing paddleboard report that’s sure to reek of personality.

Make me proud this weekend…


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Praise for my peeps

When you’re a kid in school you get a report card that tells you (and your parents) how you’re doing in class. Report cards are also good for the teacher because they tell us how well we’re getting through to our students. Remember, whether you’re a good student or a challenging one, it is the teachers’ job to insure that you succeed.

It’s the same with trainers. It’s our job to make sure that you reach your goal. It’s not so easy sometimes to motivate people and keep them on the track to success, but nun-the-less; it’s our duty and commitment to you when we take you on as clients. It’s too bad that trainers don’t give report cards, I wish we could. It might help with some folks, but then again it might piss some off.

Anyway, I’ve decided to give props to two of my clients today. This doesn’t mean that the rest of you don’t deserve props. It just means that these two get gold stars (remember those?).

First, Diana; Diana has been working out two days a week with me consistently for 10 months. As of last month Diana has lost 17 pounds, gained a ton of definition and ran her first 5K foot race in July. Diana’s race time was just over 24 minutes (an excellent time). My favorite part of all this is remembering that when Diana first came to me she refused to do more than about 10 crunches and after 5 minutes of running she’d stop, bend over and gasp to catch her breath. Now, Diana asks me to push her harder and actually asked me to bring out her nemesis, The Jump Rope. Diana has surpassed her weight loss goal and is motivated by her quick 5k time. With that, her new goal is to compete in the Warrior Dash Obstacle Race in a few weeks, something that has astounded her friends and family. According to Diana, “The best part of all this is that I now love to get dressed. Getting dressed is fun because everything fits, or is too big.”

Now, Nick; I met Nick years ago but he and I just started working together in June. Nick lives in The Napa Valley so we don’t see each other more than once a week at best. However, Nick and I chat almost daily about his training and the workouts I send him via email. Nick is about to run his first half marathon at the end of this month. Nick came to me for guidance because, years ago he registered to run a full marathon but never made it past the first few weeks of training do to an injury brought on by training too hard before his body was ready. Nick is a 45+ single father who works on his feet, around 5 star Napa food all day long. It’s a physically exhausting life that promotes poor eating, sleeping and fitness habits. Since June Nick has lost 24 pounds and is more than ready to run his half marathon. Nicks goal is to run the race in under 2 hours and I’m absolutely certain he can do that. When I asked Nick if he felt that his training had been hard to manage, he said, “Actually, it’s been pretty painless. All I have to do is focus on what you have me do and that’s simple.”

As I write this I can’t help but feel extremely proud. When I started this life as a trainer I never thought about how I would feel when my people reached their goals and did well. It never occurred to me. I was too concerned with what to do with them, how to get them to do what I said and most of all, how to keep them from getting injured. Watching Diana and Nick and GP-2011 and all the others that leave my workouts feeling great I feel truly blessed and thankful to be able to work with these people. People who were not so dedicated at first, and now look where they are…


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Thank you


I’m sitting here at my desk, it’s in the window overlooking my garden. I sit here for a spell every day socializing and working. It’s a beautiful place, today I’m reflecting on how incredibly simple my life has become, simply because of my MacBook Pro, my iPhone, my Shuffle and the changes the creative geniuses behind those items have made our world.

The Blue Angels are buzzing by my window on this beautiful San Francisco day as I think about how fortunate I truly am. My life if not perfect, nor is it complete, yet I have faith that one day it shall be. Until that day, I vow to take the words of Steve Jobs to heart. Every day.

“Sometimes life’s gonna hit you in the head with a brick. Don’t lose faith.”

Mr. Jobs said a lot of inspirational and wise things, but this statement is my favorite.

With that, I meagerly say; Thank you sir, for everything you gave to us in life, and for the inspiration you leave us with. The world is undoubtably a better place because of you.


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How happy are you?

Happiness is a warm puppy

Ever hear of a place called Sommerville, Mass? It’s a city of about 76,000 residents sandwiched between Harvard and Tufts Universities; the city is mostly blue-collar with a growing population of young professionals and academics. Sommerville used to be renowned for crime and nicknamed “Slummerville,” but that’s slowly changing.

The changes in Sommerville are due in part to the fact that the officials of this Boston suburb have decided to track people’s happiness. They want to move beyond the traditional measures of success — economic growth — to promote policies that produce more than just material well-being.

With that, they have asked their citizens on a scale from one to 10, “How happy do you feel right now?”

With this new information, city leaders are able to make decisions from a new vantage point armed with information they might not normally have.

I got to thinking and feel this is a question we should all ask ourselves and those around us. If Sommerville can make their city better armed with the “happiness needs” of their people, then why can’t we make our personal relationships and our own lives better using this same technique? It’s a question often overlooked.

How happy am I right now? I’d say about an “8.75.” What would make me happier? Basically, a smaller nose, smaller rear-end and a few more dollars in the bank. What I do with that information is for me to decide but simply asking the question has me moving.

So, How happy are you right now, on a scale from one to 10? Think about it, write it down, send it to me, or keep it to yourself but it’s a question worth asking, and answering.

P.s. Sommerville, Mass is where Marshmallow Fluff was invented. That fact has nothing to do with this post but I thought it was kinda interesting.


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Everyday’s a happy day!

Ladybugs!

Here’s a thought, let’s try to have a positive attitude today. All I’m asking is that you pay attention to your thoughts and listen to your inner dialogue.  When someone says something, or something happens, does your mind go directly to a negative place? Do you generally find something wrong with everything that crosses your path? Do you say to yourself, “I could never do that,” “It’s too much trouble” or “That wasn’t very good?”

We’ve all heard that a positive attitude helps us live longer and happier. Apparently it even helps us sleep better. It’s because if you’re positive you’re less stressed, your hormones (stress affects your hormones) are better regulated and so you’re able to sleep. Which in turn circles back to your stress level and of course, your overall health and quality of life. Another theory is; you get what you think about, if you think negative thoughts, you’ll draw negative things to you. Think good things and good things will come. I believe this without a shadow of a doubt.

Today is Sunday, we’re supposed to be having our “Indian Summer” weather here in San Francisco but we’ve only had a few days of “summer” this year. It’s easy to be mad and negative about this silly situation. This afternoon I spoke with two of my friends; one was pissed about the weather and griped my ear off about how it’s so expensive to live here and it’s not fair that the weather sucks (like SF has a say in the weather). My other friend told me about a “rainy hike” she took with her family; they playfully ran through wet leaves, jumped over fallen trees and spied a massive nest of ladybugs. Zillions and zillions of happy little ladybugs. I dare you to find something negative in such a magical site.

I am not asking you to start acting crazy and only say and think nice things. I just want you to listen to yourself. Just listen and make a note of what you hear.

Deal?


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Very interesting

I can help you with that!

Well, it’s Friday. I hope you’ve had a fruitful week. I must say I’m very disappointed that only one person responded to last Fridays post. Remember, “Put the hurt on Kelley?” I asked you to help me get out of my comfort zone and challenge me to a little friendly competition. My friend Dawn came through, but the rest of you seem a bit shy. It’s not too late. You can still play.

In my travels this week I’ve learned a few things that I’m quite impressed with. I hope you find them interesting and useful as well.

Endive — According to Dr. Oz, if you eat ½ cup of endive two times per week you can reduce the risk of getting ovarian cancer by 75%. I say, what the heck, eat up! All you have to do it put it in your salad. Super easy and either way, good for you. Click here for additional info on endive.

Muscle Pain Relief — I read this on Basic Training SF’s blog, and then did a little checking on my own. It’s true! Peppermint oil can be used externally for providing relief from pain. It’s believed that the presence of calcium antagonism in peppermint oil aids in removing pain. It also improves blood circulation, which aids in soothing sore muscles.

Basic Training says, “Dilute peppermint oil with water (or body oil) and give your back, shoulders, hamstrings, or IT band a rub down. Instant gratification.” Check out their site for other good ideas.

Write an “ignore list” — Most of us have to-do lists but they never seem to end. Cross one thing off and another few seem to appear. Real Simple Magazine suggests, in order to succeed in today’s distraction-prone world, you should ask yourself: What is not worth doing? Write down what you’re willing to disregard, emails you don’t really need to respond to, posting things on Facebook, the guilt of not doing the things on your to-do list. Make the list and get those things out of your head. Review the list from time to time just to be sure they aren’t getting your undeserved attention.

Okey-dokey, that’s it for me till Monday. Do something to talk about this weekend!


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Take things in small bits

Falling Tree

Ever look at a photo of yourself and think, “gawd I look bad,” or some variation on that theme? I’m guessing that we all have. No matter how good you might look to someone else, we always seem to find something we don’t like about ourselves.

While I don’t subscribe to self-loathing thoughts, I do feel that we can learn from photos of ourselves.

For instance, the photo above is of me attempting a “Tree Pose.” While I’m no yoga master, I know enough to recognize that my form in this particular photo leaves something to be desired. I know better than to make the errors I made in this effort and I’m one of those people who feel that form is everything.  In my mind, you should strive for good form in everything you do. In athletic endeavors, form is as important as speed. You can’t go fast unless you have good form. This is a rule I live by. So, you can imagine how disappointed I was to see this photo of myself looking like a lopsided tree rather than the strong, Zen form I was attempting.

With that, I would like: Each of you reading this to find one recent photo of yourself that exposes something that you disapprove of. Then, I want you to make an effort this week to fix what you see. It’s just for this week. Sure, the changes you might want to make may need longer than a week to revise but taking things one week at a time is a start. I say lets take things in small bits. Large goals or changes can be intimidating. For now, all I’m asking is that you focus on one thing, for one week. You can do anything for a single week! Right?

So, for me, I have a list of things about myself that need revising but for this week (based on this one photograph) I’m going to focus on my yogic form, specifically my “Tree Pose.” I’ll do some research to confirm, but I know that my head should be centered and that my foot should never rest on my knee-joint (can be above or below). I know that my hips should be facing forward rather than the one hip that is scooching inward. While I realize that most of you reading this can’t imagine why I am so concerned about my Tree Pose, I want to remind you that we all have our issues, and for the purpose of this post, this is mine. So, look at some innocent photos of yourself and find one small thing to work on this week.

Are ya with me?


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This is your chance to put the hurt on Kelley

Not my comfort zone

Hi! I know you’re out there, I can see from the site stats that quite a few people are looking at this site. I don’t know who you are, but I know you’re there, and I know that you’re from all over the world. That’s pretty cool. I just wish I had some idea of who you are, are you “old,” young, fit, wanna be fit? Are you male or female?

Anyway, it doesn’t really matter who you are, but frankly I’m getting a little bored trying to figure out how to inspire you, and I hope you’re not bored as well. I’m thinking, we need a challenge. Something to kick-start my creative juices and fire us all up for “Cookie Eating Season.” What do you think?

Here’s what I suggest: A fitness challenge. You and me and anyone who wants to join us. It can be anything, just as long as it gets us out of our comfort zones.

You know what a comfort zone is right? It’s a place were you feel comfortable, I don’t mean your bed, it’s a state of mind. Example; I have a tendency to run/ride/workout at a certain (not so impressive) pace. A pace where I feel very comfortable. I don’t push myself out of that comfortable zone, so I rarely see much improvement in my fitness.  The only way to get outside of that zone is to try a new sport, do something completely different or push yourself way past your perceived limits. Shake things up. Understand?

Back to the challenge, the challenge can be anything, a daylong challenge, week-long, or month-long. A running challenge, stair climbing, rope jumping, you could challenge a certain number of squats or some other exercise, a dance class, anything you like. Make it something realistic but challenging, and remember you gotta do it too. What do you think? Play with me?

If you win the challenge, you get a $10 iTunes gift card and lots of props. If I win, you say nice things about me to everyone you know and I keep the gift card.

Lastly, since we can’t do this challenge in person/together (unless you’re in San Francisco). We’ll need to play fair and trust each other. For fun, I request that we share photos or perhaps a little video, something to show the challenge in action, just for fun, no big deal!  I won’t post anything unless you say it’s okay. I promise you that!

So… who wants to play? Who wants to be the first to challenge me? Don’t be shy, be brave! What do you have to lose?


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What motivates you?

What motivated him to do this?

I’m motivated by fear. I sign up for tough fitness challenges because the fear of pain and failure motivates me to get off my ass and train. When I look in the mirror and see my hiney sliding down the backs of my legs, the fear of a pancake butt motivates me to do the dreaded step-ups (although it seems gravity moves faster than the rate at which I can do enough step-ups).

It’s pretty basic or me. It’s about my selfish, personal fears. Nothing more.

I need your help — Tell me what motivates you. Acceptance? Health/fitness? A smaller pant size? A person? An event? Use a fake name if you like but help a gal out. I need inspiration. If you can’t say what motivates you then tell me about something that inspires you.

Thanks in advance for your assistance.

Kisses…

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