Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Easy burning!

The cold & laughter, a good combo

Yes, apparently fidgeting can help you burn up to 350 calories a day. This, according to research done by the Mayo Clinic. Think about it, have you ever seen a fat hyper person? I can’t say that I have but maybe they exist.

Since I find fidgeting annoying I’ve found a few other ways to burn extra calories you may not have considered.

Laughing – 15 minutes of laughter can burn up to 40 calories. If you laugh for 15 minutes a day you could lose 4 pounds in a year. How easy is that?

Stand Up – Standing up burns 50% more calories than sitting down. So, by standing while talking on the phone, working at your computer or reading the paper, a 155-pound person can burn as many as 50 more calories per hour. Pace while you talk and you can burn another 35 to 40 calories per hour.

The cold is your friend – You burn more calories when it’s cold. Not only does your body have to work harder to warm itself, in cold weather we tend to wear heavy clothing. The more weight you carry around the harder you body has to work, hence the additional calorie expenditure. So bundle up and go for a walk, run, ride, in the cold air. Research claims you’ll burn up to 7% more calories.

So, by my calculations if I were to go for an hour walk in the cold with a funny friend I could burn an additional 173 calories. Hummmm…


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If you aren’t climbing you’re descending

Mosaic Staircase, Inner Sunset, SF

I hate to be the one to point this out but the holidays are right around the corner and with that come parties and food and a zillion reasons not to workout.

In an effort to keep you moving and looking fab in your holiday attire I’ll be holding Stair Climbing Workouts every Saturday @ 9am, beginning this week through Saturday 12/17.

The beauty of climbing stairs is no matter your pace you always get a fantastic cardio and booty-boosting workout. These workouts will include core and stretching exercises as well as interval stair climbing. Participants are encouraged to climb at their own pace but will be urged to push themselves. Walkers as well as runners are welcome.

The price for 7, one-hour workouts is $35 paid in advance, the drop-in rate is $10 per workout. Be advised that taking advantage of the “paid in advance” rate is not only economical, paying in advance encourages one to workout on those days when getting out of bed is extra hard. We workout rain or shine!

Each Saturday we’ll climb a different set of stairs visiting all parts of San Francisco. I will post, and email the schedule once I have a group assembled.

This weekend’s workout will commence: 11/5/2011 – 9am sharp, @ Lyon and Broadway. We’ll be kicking off the season on the famous Lyon Street Stairs.

If you can’t manage getting to my scheduled workouts you can still get your climb on! No matter where you live or what time you workout I’m certain you can find some stairs to climb. If you need ideas or inspiration there are books, websites and even apps for your phone that can help. For those of you here in San Francisco I recommend, the book; Stairway Walks in San Francisco by Adah Bakalinsky or the iPhone app SF Stairways (it’s a little buggy but it’s only 99 cents.) it even tells you how much cab fare is back to your house should you need a lift home.

No excuses, it’s time to start climbing off those cocktails and cookies! Contact me if you would like to join our Stair Climbing Workouts here in SF.


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Stoked to be in the water – Jeff Clark

Okay so I must admit I get all hot and bothered when the conversation turns to surfing and surfers. See, I grew up in San Diego just blocks from the beach. Until the day I turned 20 and moved north, I basically spent every day of my life on the beach. Yep, I was a “surfer chick,” or wanabe. I never did get the hang of surfing but I was excellent at posing on the beach with my long, sun-bleached hair waiting for my yummy, bronzed surfer-boyfriend to come in. Oh…those were the days.

So, when my friend Cindy sent an email asking for volunteers to try paddleboarding at the famed Mavericks (Mavericks is surfer HQ here on the NorCal coast), I jumped at the opportunity like a shark after a hunk of meat.

Rather than rambling on about our adventure I’ll simply let you see for yourself how the day transpired. It’s pretty tame, there were no massive waves and no surfer boys (aside from the world-renowned Jeff Clark!) but there were lots of really nice people and we had a fantastic time.

Rule #1 if you don’t want your shades to sink when you fall off the board, put them on a leash. I was too cheap to buy a leash so I did a little MacGyver work.

                 

Ever try to squeeze into one of these things? Kind of gross if you ask me.

At this point we’re done with our paddle. That’s Cindy on the left, me, Cassandra our fantastic teacher and Diana in the sexy little top.

You get extra points if you can do a downward dog sans falling in the drink.

So there you have it. A nice relaxing way to spend a sunny day. We saw stingrays and a few harbor seals popped their heads up to have a little chuckle (do you think seals can laugh? Seriously, can they?) I can’t say that I got a workout paddleboarding but that’s mostly because I was too focused on staying on the board. According to Cassandra there are things you can to do work a little harder. Next time I’ll be braver and head for where the big waves and the surfer boys are (yea right!).

As they say at the beach…  It was pretty bitchen! Thanks gals for an awesome day.

P.s. If you want to check out paddleboarding at Mavericks, call Cassandra. She was really great and the prices are super reasonable!


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Bloody buzzing pests!

Mosquito!

I’m kinda over it. Normally they don’t bother me so much but this year there seem to be more mosquitoes than usual. Maybe I’m just in their hood more often these days. Either way, they bug me when I’m trying to sleep and they bug my clients when I’m leading a workout. Enough already you nasty buzzers!

Rather than sitting around itching I decided to look into mosquito matters a little. Here’s what I found beyond the usual; they carry disease, live in puddles, come out at dusk and dawn and suck your blood:

  • There are 170 species of mosquito in North America. Each is very different from the other, and not one product will work on every species. Great!
  • Mosquitoes don’t see very well, but they zoom in on you like a heat-seeking missile. Mosquitoes locate you by scent, and heat. From 100 feet away mosquitoes can smell your scent, especially the carbon dioxide (CO2) you exhale. Interesting! Guess that’s why they seem to find you faster when you’re working out.
  • Females live from 3-100 days, males 10-20 and they stay within one mile of their breeding sight. Only the females bite (suck your blood). Hum…
  • Mosquitoes can breed in as little as a tablespoon of water. Damn!
  • Apparently our only escape from the nasty buzzers is to stay away from even a drop of water and drown ourselves in insect repellent. Please don’t use smokers or sprays as those products kill other, beneficial critters as well as pollute the environment!

Since we’re talking mosquito the responsible thing would be to mention this:

Mosquitoes and West Nile – West Nile Virus is transmitted by mosquitoes and spread by migrating birds. Disease in humans is rare, but its consequences can be severe. If you develop an illness with high fever, headache, stiff neck, confusion, or muscle weakness, see your doctor immediately.

Anyway, I learned a few things in this research but mostly I feel better for having done more than just be bugged about the buzzing and biting. I’m not a fan of repellents so I’ll just have to keep my eyes open for the pests and squish ‘em when I can. Good to know they don’t’ see well. That’s makes me feel kinda empowered!


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Move and learn this month

Yes, you can teach an old dog new tricks!

Gwad, it’s already September! Soon it’ll be cookie-eating season, the rain will be back and because of all those cookies and our fear of melting in the cold wet air our fancy holiday attire might not fit. Ugh….what ever will we do?

Well, you can be sure I’ll come up with some ideas to keep us looking svelte, your task is to take my advice.

As you know, September is the month students return to school. With that, I suggest we follow tradition and learn something new ourselves. At least get some culture as we exercise and make an effort to learn, and experience something new.

Here are a few ways you can move, learn and experience all at the same time:

Parking Day — Ever hear of it? PARK(ing) Day is an annual, worldwide event that invites citizens everywhere to transform metered parking spots into temporary parks for the public good. The idea is to promote the need for more open space within our cities. It’s creative, green and inspiring, get a map and go for a walk or cycle to check ‘em out. Parking day is Friday, September 16th.

Presidio Habitats — If you’re in The Bay Area you need to check out the Presidio Habitats walk. It goes away at the end of September so this is your last chance. What is it? – It’s an art exhibition celebrating the wild Presidio. 25 pieces of sculpture are scattered around the Presidio mixed in with the plants and wild life. It’s very cool and a great way to get some exercise along with a little culture and history mixed in. Get a map and go!

Look up — Generally as we walk around we see only what’s at eye level. When was the last time you stopped and looked up? We’re missing the best parts of old buildings by not looking up. The top of a building is like the decoration on the top of a cake. An Architects’ signature is the top of his building. The next time you’re walking around, make an effort to look up, not just once but often. You’ll be amazed at all the beauty up there.

That should get you started. I hope you get the idea, move and learn is your challenge. Have at it!

Happy 3-day weekend!


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Do U have what it takes 2B a Warrior?


Last month my friend Dawn participated in her first Warrior Dash. What’s a Warrior Dash? According to their website it’s a, mud-crawling, fire-leaping, extreme run from hell. It’s a fierce running series held on the most challenging and rugged terrain across the globe. Warriors conquer extreme obstacles, push their limits and then celebrate (with beer and “gargantuan” roasted turkey legs). Sounds like hella fun if you ask me! Dawn thought so too, which is why she and her friend Tiffany donned their old running shoes (you did wear old shoes right Dawn?) and bucked up for what sounds like a death deifying challenge.

Rather than foolishly attempting to explain Dawns’ race I ask you watch the short video above. It’s taken via a GoPro video camera that her husband Mark Brent strapped to her chest. Thanks to Mark (and Dawn) you get to experience the whole event at high speed. It looks really fun!

In the end Dawn had a great time. She says, “It was a little scary leaping over roaring fire, but EMT’s were close by, just incase…” She adds “The most challenging part was trying to untie our mud-caked shoe laces afterwards, all in all, what better way to spend a rainy Sunday afternoon – got a great workout, caught up with an old friend, and got to share it with you all!  Oh, and the bonus – free body mud!”

Watch Dawns’ video! After that, you might actually consider signing up for an event like this yourself. They’re held all over the country. There’s one scheduled for the Bay Area in late October, which I’ll be participating in (can’t let Dawn have all the fun!). Let me know if you want to join the fun, we’ll be training for this event in all my classes starting next week!

P.s. Thanks for sharing your experience with us Dawn! You’re an inspiration! Wish you were here…

P.s.s. If you live in Seattle, check Dawn out. She’s at The Exercise Space. I can vouch for her, she has great taste in friends.


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The Skin-ny

When I left my hella fun advertising job to become a trainer, I though… Yippee! Now I get to be outside all day making people sweat. And with that, I’ll sweat and get super healthy right along with them. Yippee! The way the life of Kelley was meant be!

Well, fact is I am outside a lot, and I do sweat a lot, but the part I didn’t think about was the added stress this new life would place on my skin. See, sweat is good as it releases toxins from your body and cools you down, but if your skin isn’t clean and debris free it tends to get what they call congested. I call it zitty. Not that you need to know, but lately my skin has been seriously zitty, most likely because of all the gunk in the air that sticks to my sweaty skin.

Since I know enough to not wash my face or shower more than a couple times a day (because over washing will dry it out), what I need to do is make sure that once my skin is clean that it’s properly exfoliated and de schmutz.

With that, I took a gander at my friend Justine’s website. Justine is the esthetician who’s been making my skin look beautiful for years (and I hear she’s pretty good with the wax too).  You can check her out at Skin Remedy.

Anyway, I swiped the following info from Justine, I trust she won’t mind.

How to get rid of zit causing blackheads:

Here’s an easy mask that you can make at home to start on the path towards being blackhead free!

2 cloves of garlic (crushed)
1 tbs. ground oatmeal
1-drop tea tree oil (optional)
3 drops of freshly squeezed lemon juice
Sufficient amount of honey to create a paste

Mix everything together and apply strictly to the affected area (any area). Leave the mask on for 2 minutes, and gently rub in a circular motion for an additional minute…And voila! Blackhead free skin!

Justine doesn’t say but I would guess you should do this twice a week.

I’m off to mix up a batch now…

P.s. Your cell phone is the number one reason for congestion on your cheekbones. Think about it…you move it from one sticky dirty place to another, uck! Quick fix, wipe down your phone every morning and night with disinfectant wipes. Justine recommends, 7th generation chemical free wipes.

P.s.s. You fellas need to do this too! This ain’t just a chick thing!

P.s.s.s. I love you Justine!

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