Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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The beach makes everything better

A day at the beach

Growing up in Southern California, I went to the beach every day until I moved to Nor Cal. That’s just what we did. Rain our shine (although there were few rainy days). Maybe that’s why I love the beach so much. Any time I’m feeling sad or anxious I head for the beach. Guess that’s why I like to run on the beach in the rain. Strange as it seems, it makes me really happy.

With the weather starting to get nice and the evenings staying light longer I’d like to suggest that everyone get themselves to the beach one evening every other week. I’m out there at least two evenings every week and it’s wonderful! Lets celebrate the season and the beautiful place we live and hit the beach!

You can do anything you like at the beach, walk, run, ride your bike in the hard sand. Aside from the emotional lift you get from being at the beach, working out in the sand requires added balance working your core and makes everything a little harder. Even just a few beach runs strengthens your ankles, arches, and all below-the-knee muscles more than running on harder surfaces. Sand work also burns 1.6 more calories than working out on hard surfaces. How do you like that?

The goal I’m putting in front of you is to simply go to the beach. However, once you’re there I suggest tossing in a few of the following exercises along with your walk or run. Bottom line, just get out there!

If you’d like me to tell you how many of each exercise to do I will, if not, just go out and play around, have some fun and mix it up.

 


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“Do not crawl on the stairs”

Because I can

I was almost defeated by the six little words, “do not crawl on the stairs.”

I lay in bed Saturday morning thinking, I don’t have to go, I could just say I went. The rain was pounding, not even my cat was bugging me for her breakfast. It was 5:30 am, I didn’t need to be up for an hour but I couldn’t sleep. I lay there trying to convince myself that it wouldn’t be that bad. I had been fine all week, until I read the “race information packet.” I skimmed the pages looking for something that I didn’t already know and then I saw it, “ you may run, you may walk but do not crawl on the stairs.” What? Crawl? Why would anyone crawl on the stairs? Was this event so tough that it brought people to their knees, requiring them to drag their half dead bodies up the steps? Holy shit! What had I gotten myself into?

All night I thought about those six words, “do not crawl on the stairs,” over and over they swam in my head. Finally I pulled myself out of bed and found the coffee-making gear. Two massive cups of Peet’s later and I was feeling better, although my legs had begun to shake. I texted Penny to asked her, “Why do we do this again?” Immediately Pen responded with “because we can.” It was seeing those words in the window of my phone that calmed me down. She was right. Because we can. I could do it, the feeling of relief almost made me cry.

As my oatmeal brewed Mo offered last-minute words of advise and support. My support crew had come through once again. I was calm and ready start the insanity!

Entering the underground parking garage at 555 California was not as smooth as I had imagined. Between the pouring rain and the fact that every car entering the structure had to be searched, there was a bit of a delay. However, once cleared by the Bomb Sniffer Dude I was free to enter the concourse and stand in the rain along with thousands of other nervous people waiting to retrieve our race numbers, timing chips and the coveted, event t-shirt.

The start was smooth. Racers went off at 7 second intervals, you walk up to the line, they snap your photo, you hear, beep, beep, beep and when you hear the loud BUZZZZ, that’s your cue to go like hell.

Off I went, trotting up the cement steps, gray, gray, gray all I could see was gray. I refused to look at the floor markers on the wall, they would mess with my head. It wasn’t until my ears popped that I looked at the marker, I was on the 24th floor. Wow, almost 50% done. I then realized that I was someplace high up in the sky. It seemed strange for some reason. I looked at my watch, 8 minutes.

I picked up the pace and passed a Fire Fighter in full gear having a hard time. Yikes, I thought, good thing there’s no fire.

At some point a dude in baggy drawers entered the stairwell from a water station, for some reason he was under the impression that I might like to chat as we climbed. I decided this was a good time to get a sip of water so I ditched into the hall hoping to lose Baggy D.

A quick sip of water and I was off again, up, up, up and then, damn, there was Baggy D. I put the hammer down to get away and began to notice a steady stream of raspy, gasping sounds rapidly approaching from down the stairwell. As the racket bared down on me I kept my eyes straight ahead looking only at the grey steps. Then, a huge foot wearing one of those shoes that look like a foot appeared to my left. Fat treaded toes attached to a leg that took two steps at a time. The next thing I saw was a muscular rear-end, then, as rapidly as it appeared, the foot the rear-end and the gasping vanished, never to be seen or heard again.

It was after being passed by Big Foot that I really picked up the pace. I came upon a Fire Lady wearing shorts and her big Fire Lady jacket looking like she’d seen better days; again I wondered what goes on when there’s a fire. I looked at the floor marker, it read 50th floor. Holy shit, only two more floors? It must be a trick (I really did think that!). But alas it was no trick. I arrived at the 52nd floor, somebody immediately said, “smile” I looked up, they snapped my photo and I trotted down the hall into the Carnelian Banquet Room to a throng of clapping, cheering, photo snapping people. It was over. Time on my watch said 14:20, unofficial time (official time, 14:00!). Not bad, I thought.

I’m glad I did it. It was fun and for a good cause. I’ll do it again but next time I’ll go a little faster knowing that I won’t need to crawl. That’s my only regret, I finished the race with gas left in the tank, or money left in my pocket as Laurel used to say (but that’s a story for another day).

When I got home I looked at the event t-shirt for the first time. It was bright cherry red; the usual sponsor logos covered the back. The copy on the front read “I climb because I can.” Words to live by…


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Kelley ditched us!

Happy Monday, Motion Starved is taking a Personal Day today. Kelley ran off to San Diego after the Climb for Air and she won’t be back till later today. Sorry, but you’ll have to wait till tomorrow for her report on Saturdays big event.

In the meantime Kelley offers a happy Monday work out routine to get your week started on the right foot. After that, why don’t you revisit her very first post, Celebrate the simple things, it’s a good reminder.

Kelley’s Monday Morning Eye Opener

  • Do this first thing in the morning after you’ve had your coffee but before you eat breakfast.
  • Start with 2 squats then do 2 mtn climbers, 3 squats, 3 mtn climbers, 4 squats, 4 climbers pyramid all the way up to 10 of each and then work your way back down to where you starved. Stretch and you’re done.
  • This workout should take about 10 minutes, including the time to stretch.

Have at it!


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T-Minus 24 hours

A day at the beach

Happy Friday everyone. For me this week has flown bye.  Lots of family dramarama, this nasty weather and the anticipation of my little stair climb tomorrow has kept things moving at a frightening pace. Maybe that’s a good thing? While the added stress has me a bit put off, sometimes distractions have their benefits. The key is to find my focus on race day.

Anyway here we are, T-minus 24 hrs. In spite of the shitty weather I went for a little run along Baker Beach this morning to loosen up the legs. I must tell you, there’s nothing better than a run along the beach in the rain. Nobody was out, not even the naked guys. I easily found my rhythm and had a fantastic run. I’m ready, I’m hydrated, I’m rested and I’m lookin’ forward to kicking some serious stair climbing ass!

Why am I doing this? I signed up for this event thinking that I might encourage some of you to joining me. I thought it would be a relatively easy goal for anyone to accomplish and because it’s a very good cause. After all, I am rather fond of breathing and I am fortunate in that my lungs are healthy so I wanted to do what I could for the cause, as well as those of you who seem to want to reach new fitness heights. That and the fact that I like doing new and different things and this is something I’ve never attempted. Maybe more of you will join me in the next challenge?

So, there you go — I start climbing tomorrow at 9:00, be a sport and send me some good juju between 9 and 9:20, breath deeply and frequently. Hopefully, this stair climbing business will take me less than 20 minutes; I’ve got shit to do. Kra-zy! I’ll send an update via twitter if you’re interested. Check me @motionstarved or on this site under the photo to the right.

Stay dry and I’ll see you next week, kiss, kiss…

P.s. Weather Lady says the sun is on it’s way back to SF next week! Hang in there!


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White girl with rhythm

I dated this nutty AfroRasta whack job a few years ago.  That’s when I first experienced the evils of a Scorpio Gemini consort.  That aside, my old friend did have some pretty funny things to say. One of them was, “wo-man, U a white girl wit’ rhy-dm!” Somehow that seemed odd to him.

Rhythm — While extremely useful on the dance floor, finding ones rhythm is extremely helpful anytime you need to keep something up for an extended period of time. I’m referring to the rhythm that helps you breath and focus as you exercise. Before I started writing this post I did some Googling for help but all I could find was a bunch of Jesus stuff (WTF?), some stuff about sex and a little about music. I read the sex stuff but not the Jesus stuff.  It was kind of annoying.

Anyway, finding rhythm is imperative to a successful day on the bike, on a run or even cleaning the house. You must get into a flow/rhythm to get anything done successfully.

Here’s what I’m thinking – Rhythm is about focus. Take my stair climb this Saturday. If I freak and get distracted, my breathing will be stressed, any discomfort I feel will be magnified and I will not be able to smoothly and efficiently complete the task of climbing 52 flights of stairs. The thing to do is to relax, and focus only on myself and what I need to do. I’ll put one foot in front of the other, find a pace that I know I can sustain and close everything else completely out of my mind. If I do that I’ll find that my body will naturally find it’s own “rhythm,” and like on the dance floor I’ll boogie up the steps feeling great all the way to the top (“great” might be a bit much).

I hope this makes sense. Finding your rhythm is hard to explain but when you got it you know it and it feels great!

Lastly, here’s what my friend Mo say’s about rhythm – You got to start at your own pace and do what works for your body.  Once you got that going on for a bit, you can try to push yourself, but if you push before you know what you are feeling you are bound to blow.  And ignore all the speedy-Gonzales’s around you.  They have their body, and maybe they and their body will be way behind you at the end (excellent point Mo!).

See you tomorrow for T Minus 24 hours…


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Recovery is counter intuitive

It’s hard to believe; sometimes the best thing you can do for those super sore muscles is to workout. We call it “active recovery.”

I know how it is — You worked out really hard and your legs hurt, all you can bear to do is to lay on the couch because it hurts to walk or even get out of a chair. The problem with not doing anything is that you’re not encouraging oxygenated blood to flow through those taxed muscles. With that, the stiffness (metabolic waste or muscle pooh as I like to call it) will take even longer to find it’s way out, allowing the spunk to come back into your legs.

The general theory is that your muscles grow and get stronger while you rest, not while you’re working out. I believe that. Work out hard, then let your body repair itself becoming stronger while you “rest.” However, when I say “rest” I don’t mean sit on the couch and do nothing. I mean actively recover.

Active recovery workouts are low intensity and low volume workouts in which the goal is to get blood into the muscles to enhance recovery. In addition, active recovery  loosens up stiff muscles allowing them to perform even better the next time you tax them.

An active recovery workout really just means to keep moving, be active. Go for a long walk, easy jog, take a yoga class, go for a spin on the bike, play with the kids, just keep moving and have some fun. You can lay around when you’re sleeping (or dead as some like to say).

Got it?

P.s. Same rule applies for a hangover. Keep moving to cleanse the body of those yummy toxins.


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Unflappable

Just don't look up!

It’s the week before the big Fight for Air Climb. Yikes, 1,197 steps up 52 floors. That’s a lot’a steps and it’s all taking place in the stairwell of the B of A building here in San Francisco. If I wanted to, I could start stressing myself out by thinking about what’s in store for me this Saturday, but I won’t do that. I know better. Why bother, it won’t make the event any less painful and certainly won’t make this week pass any more smoothly.

Here’s the plan — My training is complete. It takes 3 weeks to reap the benefits of training so there’s no need to go out and hammer out another hard training session. I’ll exercise this week but won’t do anything that might stress my legs. Lots of yoga and easy endurance work. All I can do is trust that I’ve trained well and let my body rest and recover from the past weeks of intense training. I’ll make sure to drink plenty of water, get lots of sleep and eat right, keeping the fiber flowing. I sure as hell don’t want to carry any extra stuff up those steps. Know what I mean? I’ll make sure I have the cutest possible outfit ready to wear. Shoes ready to go and all the information I need to smoothly pick up my race packet and timing chip on event day. Early in the week (today actually) I’ll make sure to read all event info so I know the exact details of what I can, and can’t take with me in the stairwell, where I can park and so on. I don’t want any surprises the day of the event. It’s important that on the big day all I have to do is show up, and race. I’ll get everything done before hand so I can focus only on doing my very best.

So there you have it. I am confident and ready to go, unflappable. On the day of the event I will find a nice pair of buns and follow them up the stairs all the way to victory. I will feel no pain and dance up the steps to the rhythm of my smooth breath.

The best part of all this, when it’s over I get to come up with a new way to torture myself. A new goal, get ready!

P.s. It’s not a good idea to try something new the day of an event. New shoes, new food, stuff like that. You don’t want to find that GU gives you the runs while you’re ascending an indoor stair case or running down the road with thousands of people, same goes for shoes and cloths you don’t want to find out that your new stuff chafes. Stick with what you know works. This is no time for surprises.


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Train your feet?

Foot Love

I’ve had many wonderful trainers and coaches in my life but not one of them has ever told me to train my feet. Fortunately, I managed to figure this out on my own through various aches, pains and research.

If your feet aren’t fit then how do you expect the rest of your body to be? Your feet support three times your body weight when you walk, when you run they support seven times and when you jump, 10 times your body weight! Think about that!

When we exercise we usually focus on everything but our feet.  When your feet hurt that affects your ankles, knees, hips and lower back. Remember, The anklebone is connected to the knee bone.  Keep your feet in top form, and they’ll support the rest of your body making everything you do in your life a little easier.

Here are a few suggestions on how to keep your feet happy.

Stretch your arches every day – I like to sit on my shins, butt resting on my heals with toes curled under. You can also stand with your toes against a wall (one foot at time) and lean slightly into the wall until you feel a stretch along the bottom of the foot. Do each foot twice. If you don’t like those ideas, just sit on the floor and pull your toes back with your hand. The idea is to stretch the bottom of the foot.

Stretch your toes – Squeeze your toes together (they might crack) and hold for a few seconds, then flex them up. Do this a few times every day.

Don’t forgetAnkle Circles and Toe Points to keep the supporting joints flexible.

Stimulate the bottom of your feet – The soles of the feet are extremely sensitive due to a high concentration of nerve endings. Post workout give ‘em a nice soapy scrub with the loofah to wake up all those neurons & synapses. A little lotion massage after is always a good idea too.

Rule of thumb – As soon as you’re finished working out take off your shoes. Your feet will swell from the workout (or hard day at work) so give em’ room to breath.

Running Shoes – Replace your shoes every 300 to 500 miles.

Best foot friendly places to run – Rubber Track, Treadmill, Grass, and Dirt.

Any questions?

Giddy up!


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A friend is someone you can depend on

Gracias Skinny!

Meet Skinny Scott, Mr. Skinny, or sometimes I just call him Skinny. Skinny doesn’t mind that I call him that; he knows he’s a little skinny. You should know, just because Skinny is skinny, that doesn’t mean he can’t kick the shit of the peeps down at the dojang and if you see Skinny on his bike and you’re near a hill, you should just get off and walk, cuz Skinny’s gonna mess with you. That’s what he does. He loves to hurt people on the hills, a benefit of being “skinny,” but either way, that’s Skinny’s way.

Anyhow — Skinny is my very good friend, without Skinny there would be no Motion Starved. I would not be here, nor would you. Imagine how life would be… I dedicate today, the last Friday of winter, 2011 to Skinny and to friendship.

The next time you hear from me it’ll be spring. A time for rebirth, renewal and regrowth. An exciting time full of energy, warmth, hope and endless opportunities if you’re open to them. Let us all enjoy this last weekend of winter, rest up, recover from your St. P’s Day activities and get ready, a new season is upon us!

In the spirit of friendship I want to thank all my friends (you know who you are, right?) for their support and encouragement while I venture into the world of fitness and twitter, and spewing my words across the entire universe. I wish us all a springtime full of love and adventure and amazing stories!

Thank you!

Till Monday…

P.s. “It is better to be in chains with friends, than to be in a garden with strangers.”

P.s.s. There’s gonna be a Super, Ginormous Full Moon this Saturday eve, check it out!


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Do whatever pleases you today

Happy St. Patrick's Day!

Admit it: drinking green stuff is fun, no matter how old you are. Lets raise a glass today and make a toast to family, good health and good friends.

My Mom is The Sample Lady at a hoity-toity grocery store in Southern California. It’s the absolute perfect job for her, although she doesn’t see it that way.

I’ve never actually seen Mom workin’ her samples, but I have a pretty clear picture of what it must be like to come upon her at her table of petite bites of food. You see, Mom’s not by any definition what you’d call a “people person.” According to Mom, the people who come to her table are all “a bunch of fat pigs.” Most of them, either wealthy housewives or “spoiled brats” from the high school across the street. Apparently more than once Mom has told a greedy customer “you’ve had enough, go away.” While I think it’s pretty funny, I find it especially karmic, it wasn’t long ago when Mom’s favorite Saturday activity to go to Costco for “lunch.” Mom would push her cart right up to the edge of sample table so that nobody could get between her and the food samples. She would sample everything; if she liked it she would sample it again just to be sure. Mom would strategically move from table to table, sometimes picking up her pace if it looked like someone might get there before her. Even then she complained about all the “ fat pigs.” I find it especially amusing that she doesn’t see the irony in this. And they say there’s no such thing as Karma!

I digressed — what I wanted to say is that today Mom is making Colcannon for those brave souls that dare approach her sample table. Colcannon is a traditional Irish dish of mashed potatoes, milk, butter, cabbage and onion. Mom said “I don’t think it’s on your diet Kelley, but it’s yummy.” With that, here’s a recipe for Colcannon, it sounds gross to me but you may like it. I’m gonna celebrate today with a couple of glasses of Irish Whiskey and some green cookies. I know, probably not on “my diet” but WTF it’s a holiday! My advice, do whatever pleases you today!

I leave you with a St. Patrick’s Day Blessing

As you slide down the banister of life, may the splinters never point in the wrong direction.

Cheers!

P.s. I love you Mom!