Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Team Motion Starved to scale the BofA!

By this time tomorrow Team Motion Starved will have climbed their way to the top of The Bank of America Building in San Francisco. We’ll be participating in The American Lung Associations, Fight for Air Climb. Sound tough? Not for us! We’ve trained hard and we’re ready to scale the tallest “climbable” building in our fair city.

At 52 flights, or 1,197 steps, this will be a piece of cake for our well-trained climbing machines.  Why are we doing this? Because we can!

Meet Team Motion Starved’s Stair Climbers…

Zumi-Kazumi

Zumi-Kazumi

Zumi-Kazumi: ZK is a self proclaimed Nut. When asked if she actually likes exercise ZK reported, “I hate exercising. I wish having cocktails had the same effect as exercising.” ZK’s favorite way to climb stairs is two at a time. If you do the math, she’ll only be climbing 598.5 steps tomorrow. See you at the top KZ!

Super-Susan

Super-Susan

Super-Susan: SS and her cute little bob haircut have attended just about every single Saturday Stair Climbing Workout I’ve conducted. Rain or shine, in sickness and in health, SS comes to class and proudly works at her own pace. She never complains and when I’m not looking she even pushes the pace a bit. It’s my guess that SS will surpass her own expectations at this event.

Climbing-Kooka: CK is a workout monster! Often doing two workouts a day she’s completely transformed her body and mind in a little under 2 years. When asked if she actually likes exercising, CK reported, “No, I actually don’t like exercising, I love it! Sweating makes me feel alive.” That’s a winning attitude if you ask me.

Climbing-Kooka

Climbing-Kooka

Kelley

Kelley

This is me, Kelley: CK gave me an alias but I’m too humble to use it. It made me seem tough and strong. I am pretty tough and strong but don’t tell anyone. I’m the leader of Team Motion Starved. I’m the one who yells at the team to run faster and watch their form while I myself trundle along behind.

And there you have it. Now you know who you’re dealing with as Team Motion Starved scales the BofA. Wish us well and stay tuned for our post-race report.

Namaste

p.s. For fun read my post-race report from two years ago. It’ll give you an idea of what we’re in for. “Do not  crawl on the stairs.”


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FMFW’s are back by popular demand!

Glow Sticks are cool.

When I was in high school, my mom made me get up at 5am to run with her before work. She was afraid to run alone in the dark because she thought she’d get mugged, or fall into a ditch. As an adult I can see her point and while a creepy guy did follow us once, neither of us fell, and frankly you can get hurt just as easily in the light of day. Plus, creepy guys harass day and night! So, no more excuses folks, go it alone or grab a friend and get out there!

Back in the day, my mom and I ran with flashlights. Now they have fancy contraptions called headlamps, you strap ‘em to your head and look like a coal miner. Then, there’s my personal favorite the Glow Stick. Glow Sticks don’t really light your path but they’re hella fun and they come in super cool colors.

So, at the very least, giddy up and go for a walk around the well-lit city. How about this: make a pact with a friend or your kids to walk by the light of each full moon this year. Full moons come around only once a month (except twice in Aug this year) and the added light should keep you from falling off an unseen cliff or something.

For those of you here in San Francisco, I’ve made it easy for you. All you have to do is come walk with me! I’ll even bring Glow Sticks for the dark nights. Here’s the deets:

Full Moon Fitness Walks
There’s no better way to celebrate our beautiful city than to go for a walk by the light of the full moon. The evening of each full moon this year we’ll walk, look at the sights and visit corners of The City you may never have seen. Walking is the perfect way to shrug off stress, burn calories and breathe fresh air. Along the way we’ll have the opportunity to talk about your fitness questions, take in the views and participate in some light stretching and toning exercises. This is a low impact workout designed to offer folks a casual relaxing way to get a little exercise. Make no mistake however, this is a workout, you will sweat!

Time: 6:00 – 7:15 pm
Cost: 9 workouts for $50 paid in advance, or $10 drop in
Dogs are absolutely welcome as long as they’re friendly!

Schedule:
February 7th – Meet in the East Beach Parking lot on Crissy Field. Look for the orange windsock.
March 8th– TBD
April 6th – TBD
May 5th – TBD
June 4th – TBD
July 3rd – Sorry no walk this day
August 1st – TBD
August 31st – TBD
September 29th – Harvest moon! We’ll head for the hill for this one!
October 29th – TBD
November 28th – Last FMFW of the year!

For more information and to sign up contact Kelley@motionstarved.com


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Inspiration seeds

Bespoke inspiration

You’ve heard of “paying it forward” right? It’s when you do something nice for someone and in turn that person pays it forward by doing something nice for someone else, and so on and so on and so on. Pretty soon everyone is doing something nice for someone else and the world is a much better place.

The same thinking works for inspiration. If you inspire someone to better himself, they may just inspire someone else to do the same, and so on and so on… See where I’m going with this?

Here’s a current example:

Last January  I started working with Diana, she wanted to lose some weight and tone up. At first, Diana could do about 3 abdominal crunches before she’d slam her legs to the ground and groan in pain. After a few months Diana got much stronger and actually began to like working out, she lost a nice chunk of weight and people took notice. One day about six months into Diana’s training, her mother became so impressed with Diana’s new ways that she talked her neighbor into power walking 3 mornings a week with her, something she had not done in years. After a few weeks of steady walking Diana’s mother and her walking partner inspired another neighbor to join their morning walks. Now, six months later they’re walking five mornings a week and have added another two walkers to their group.

So you see… it started with Diana, she inspired her mother, her mother inspired the other three walkers, those three walkers have now gone on to inspire their friends and family.

Pretty cool, don’t you think?

Inspire someone; all you have to do is plant the seed in one person and then watch it grow…


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Almost too easy!

Magic Fruit

Happy Friday the 13th everyone! I trust you’ll be getting outside and doing something exciting this weekend.

I thought I’d share a few simple weight loss tools I learned this week hoping to send you off for the weekend on the right foot.

  • Surely you remember that apples are full fiber (among other wonderful things). Due to this fact, research has shown that if you eat an apple every day before lunch, on an average you’ll eat 187 fewer calories at lunch, generating a loss of five pounds of weight per year. “Dieting” doesn’t get any easier than that!
  • Normally I don’t drink juice because it’s full of sugar, I learned (seems so obvious now) if you dilute your juice with half seltzer water to cut sugar and calories, you could lose 13 pounds in a year! Yow! You juice drinkers take heed!
  • You know you need to exercise, but did you know that if you workout just (fast walking counts) three times per week for just 30 minutes at a time you can lose 13 pounds a year. Imagine what you could do with a little more effort.

Enjoy your weekend, make it extraordinary!


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Things that go crunch

Crunch!

I first posted this piece, this time last year. Looking back at my year in blogging I realized that I’ve covered a shitload of topics and that my newest followers and clients have not been privy to some of my (in my mind) best work. That said, do me a favor and have a read, or read this post again. It’s got some smart ideas.

Popcorn – Popcorn is a whole grain that provides carbohydrates and fiber. One cup of air-popped popcorn contains only 31 calories, and when popped in oil is only 55 calories per cup. Stay away from the “butter” they slather all over it at the theater, that’s a whole different story. By the way, National Popcorn Day is January 19th 2012!

Leaves on the ground – Try this, it’s fun. First, think like a kid. See a leaf, step on it. Step on all the leaves you see on the sidewalk ahead of you. Unless the sidewalk is paved with leaves you’ll find that you have to zigzag and do some jumping.  It’s good for your agility, it’s fun and it burns more calories than just walking along. I do it all the time.

Lettuce – It’s popular these days to substitute lettuce leaves for bread when having a sandwich or even a burger.  Good idea for a change of pace but if you keep to whole grains you can have your bread and lettuce too.

Abdominal exercises – Okay so your abs don’t actually make a crunching sound but I’ve heard some other noises come out of people while doing ab work.  I suggest starting with as many crunches (any variety) as you can do at one time. Rest for a minute and then do it again. Do this three times.  The next day, do it again.

Toasted whole wheat bread – There’s nothing wrong with a piece of whole grain toast spread with a little nut butter before a morning workout or for an afternoon snack.

The sound a motorcycle makes when you back into it while parking – If this happens best not to panic. Get out of your car, assess the damage and leave a note containing your name and telephone number.  Then pray the owner’s not really big and really pissed.

Apples – You know what they say, an apple a day keeps the Dr. away. Make sure to eat the peel that’s where most of the fiber is.

Cereal – Choose a cereal containing whole grains and lots of fiber.  Breakfast cereals are good sources of vitamins and fiber. Watch the sugar level. The recommended amount of sugar consumed per day is a maximum of 12 teaspoons (48 grams).

Your ankle when Dr. Barbara adjusts it – Call me a dummy but I didn’t realize that I could go to a chiropractor to have my ankle adjusted. When I sprained it last month Coach B suggested that I do just that.  He was right, once the swelling went down Dr. Barbara gave it a little twist and the next day I was back on the prowl. Remember that.

Nuts – All nuts are yummy and contain lots of good things. Try Almonds as they’re full of fiber or Walnuts, which are high in fiber as well as omega 3’s, both good for heart health.  Personally I like Brazil nuts which contain high amounts of selenium. Selenium is shown to reduced risk of both breast cancer and prostate cancer.

Ice – Who doesn’t like to crunch on the ice in their glass after finishing a beverage (I like a Manhattan these days but I should probably suggest juice or water)? Crunching on the ice works your facial muscles and ice is water so that’s always a good thing.


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5…4…3…2…1… and we have liftoff!

Climbing to the moon

Climb to the Moon has launched! We are up and climbing. It’s all up to you now. We can’t get to the moon in a year without you, so get up and start moving!

Remember, you can walk, you can run or you can climb stairs. Whatever you choose, be sure to count your steps and tweet us your progress. Thanks to our master programmer Skinny Scott, moonclimb.com will grab our tweets, count the steps and mark our cumulative progress on site. Don’t fret; Skinny has taken into account retweets and potential cheaters so it’s all covered. We even have the ability to figure out which one of us has climbed the most steps so maybe one day we can award prizes, or give a special mention to the most dedicated climbers. The Moon is our oyster!

If this is Greek to you, here’s the short back-story.  Please read it!

If you’re gonna join us on our adventure to the moon, please remember you need to tweet us your steps, you can say anything you like but you must include the number of steps you took. Use the word steps and mention moon climb, moonclimb, #moonclimb or @moonclimb. You can use hash tags and we’d love it if you sent us photos to share with the other climbers. We have folks climbing all over the world and it would be super cool to see photos from other places!

Also, if you count miles, you’ll need to convert them to steps. There are 2000 steps to a mile and about 15 steps to a flight of stairs.

Stay hydrated and hang on tight! We’re on our way…


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Does your core measure up? Time to test, or retest!

Flying Baby Pose

This is Lucia. Lucia’s not at the point yet where she’s worried about growing a Muffin Top, but very soon she’ll be taking her first steps and given that she’s already working on a strong core, I see great athletic promise in her future.

In case you’ve forgotten, “core strength” refers to the muscles of your abs and back and their ability to support your spine, keep your body stable and balanced. A strong core basically supports every physical movement you make. It’s the body’s center of power, the stronger you’re core, the easier your life will be. This means, riding your bike, running, picking up your kid, a watermelon, surviving that killer boot camp class or simply getting out of bed.

Wondering how your core measures up? I was, so I found a test for us to take. The senior athletics coach with the United Kingdom’s National Governing body for Track and Field developed it. It’s a good one! Give it a try it only takes 3 minutes. If you fail, there’ll be a link at the bottom of this post where you can find core strengthening exercises.

The Core Muscle Strength & Stability Test
The objective of this evaluation is to monitor the development and improvements of core strength.

To prepare for the assessment you will need:
Flat surface
Mat
Watch or clock with second counter

Conducting the Test
Position the watch or clock where you can easily see it

Start in the Plank Position (elbows on the ground)
Hold for 60 seconds

Lift your right arm off the ground
Hold for 15 seconds

Return your right arm to the ground and lift the left arm off the ground
Hold for 15 seconds

Return your left arm to the ground and lift the right leg off the ground
Hold for 15 seconds

Return your right leg to the ground and lift the left leg off the ground
Hold for 15 seconds

Lift your left leg and right arm off the ground
Hold for 15 seconds

Return you left leg and right arm to the ground

Lift your right leg and left arm off the ground
Hold for 15 seconds

Return to the Plank Position (elbows on the ground)
Hold this position for 30 seconds

Results
Good Core Strength - If you can complete the test fully, you have good core strength.

Poor Core Strength - If you cannot complete the test fully, your core strength needs improvement. If you are unable to complete the test practice the routine three or four times each week until you improve. By comparing your results over time, you will note improvements or declines in core strength.

I hope you’ll try the test. It certainly couldn’t hurt to know where you stand. If you want to work on your core check out this site for a really comprehensive list of core exercises you can do anywhere.

Go get ‘em…

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