Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Category Archives: Events


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Dusty Muddy fun – NorCal Warrior Dash 2011

We are Warriors!

Talk about stepping outside your comfort zone! When I refer to getting outside ones comfort zone I’m referring to pushing beyond your usual day-to-day physical or psychological limits. Well let me tell you, there’s nothing like walking into what seems to be a ginormous frat party where 75% of the population is well under the age of 30 and you, are close to twice the average age of participant. All you can hope for is that nobody notices.

That’s what it was like stepping into the corral at the Warrior Dash in lovely Hollister California yesterday. What’s the Warrior Dash? If you don’t know, look here. It’s video of our course. If you have a clue than you know it’s a 5K obstacle course. You run, climb things, slide down things, jump over things and swim through mud so thick it’s like being inside a pudding cup. The best part was the dude driving the truck along side as you run the first 1.5 miles kicking up warm dust so thick it felt like running through a forest fire.

In an effort to keep this quick, let me just say that in spite of dust induced diminished lung capacity and a few extra lines in my face I had a great time at The Dash. This was my first obstacle course and a great introduction to this sort of event. I will say that if you plan to participate in one of these things (even this one, the “easy” one) I suggest you do some research and some training. Old Lady Kelley passed up dozens and dozens of 20 something’s having to walk rather than run and unable to complete the challenging, but basic obstacles. These events require well-rounded fitness of endurance, agility and upper body strength. Make no mistake.

So there you have it. I give The Warrior Dash 4 stars. A great way for anyone to shake things up, step outside your comfort zone and test your fitness, or just have a little adventure. Oh… and you get a free body mud facial, you get hosed down by a hot fire man with a big hose and a really cool fuzzy hat with horns!

P.s. I’ll post official photos on our Motion Starved Facebook page once they become available. Go there now and “like” us if you want to see ‘em.


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The season of eating

Hummm, what shall I try first?

I hate to do this to you, but it needs to be done. As I’ve said before, Halloween marks the beginning of the season of eating. It starts with Halloween candy on Halloween and ends with champagne brunch or a greasy hangover recovery meal on New Years Day. In spite of our best efforts most of us end up adding layer of blubber to our winter coats during this period.

Let’s start with Halloween. Obviously the best way to keep from packing on the pounds is to completely abstain from taking a dip into the candy bag. Since I’m pretty sure every one of us (except for me because I’m perfect) is going to sample at least one treat this Halloween, there are a few things to consider.

  • First — My fav, Reese’s Peanut Butter Cups (5 mini ones) contain 220 calories, 13g fat and would take me 20 minutes to burn off running a 10-minute mile. Yikes! 20 minutes for just 5 baby cups and who can eat just 5? Not me! Is it worth it? No!
  • A better choice — Dark chocolate. Dark Choco contains less sugar and is rich in antioxidants.
  • Go nuts & fruits — Chocolate that contains raisins and or nuts contain a variety of nutrients, healthy fats and fiber that displace some of the total sugar.
  • White is evil — White chocolate is your least healthy option. It doesn’t actually contain any cocoa, only cocoa butter and it’s packed with sugar and added fat from the extra milk products used. Uck!
  • The bottom line — You put the calories in; you must burn ‘em out. You know that. Right?
  • Some math — 4 Mini Musketeers are equal to 94 calories, 4 Mini Snickers 170 cal’s, 1 snack box Raisinets, 150 cal’s and 4 Milk Maid Caramels contain 150 calories. The average 150-pound person will burn off about 115 calories during 30 minutes of cycling or 340 calories running for the same amount of time at a moderate pace. Think about that.

While I really do try to stay away from the candy I understand the desire to indulge. With that, I hope you will simply remember to work a little harder this season to keep from busting out of your holiday gear. Remember, calories in, calories out.

As always I’ll be here with suggestions so we can all stay fit and fine this yummy season.


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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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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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Do your hands puff up?

Puffy hands

Do your hands swell up while you’re on a long walk, a run or working out? Mine do if I walk for an hour or so. The first time I noticed it I kinda freaked out. Yea, it looks bad and one always worries when things start puffing up for seemingly no reason.

Well, there is a reason and it’s not a bad one. It’s actually pretty obvious once you think about it.

When your hands swing at your sides for long periods of time gravity causes the blood to pool in the veins of your fingers. All you have to do to correct this (if it bothers you) is to do things that will help keep the blood circulating. Try raising your arms over your head, rotating your wrists, or bump your fists. Stuff like that. If you still puff up, don’t fret. You should de puff within an hour or so after the activity.


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Jump in on the action

Jumping Michelle

While I am busy trying to motivate you to get off your butts, MObama (aka Michelle Obama, The First Lady) is working hard to get America to exercise and eat right. Her latest plan of action: Get 24,025 people to do 1 minute of jumping jacks in a 24-hour period.

Starting yesterday, Tuesday 10/11 at 3 pm, the First Lady began trying to break the world record (Guinness-style) for the most people doing one minute of jumping jacks in a twenty-four hour period. To break the World Record, over 24,000 jumpers must be documented between 3PM EST yesterday and 3PM EST today, Wednesday. As we speak, thousands of kids and adults are gathering on the White House lawn to help Michelle realize her dream.

From what I can tell this stunt is technically aimed at children. But so what? We’re all young at heart and everyone can use a few extra jumping jacks. You know I’m right! If you want to get in on the official action here’s the Lets Jump website. There are rules but it’s not a big deal. You still have time.

If you can’t be bothered to get in on the official action (like me) then consider taking Kelley’s Just Jump Challenge.

Here’s how it works:

Get up from your computer, push in your chair, take five steps back and start jumping. Do 65 jacks. That should take you about a minute. If it takes you longer than do it again tomorrow and pick up your pace. Got it?

What do you say? Lets all do our part and start jumping!


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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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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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Ultra insanity

Did you hear about the woman who attempted to swim 103 miles from Cuba to Florida this week? Her name is Diana Nyada, she’s 61. The swim was expected to take about 60 hours but she was pulled from the water after 29. It’s too bad she didn’t reach her goal but they said, “Her will was stronger than her body.” Can you imagine? Regardless, you must respect the massive effort and acknowledge her success, short of her goal or not.

Last weekend Penny and I went for a trail run in The Marin Headlands. As we trundled off I noticed that there was an organized race going on. When we crested the summit of our first climb I spied a fellow staggering toward me. It was his race number that gave away the fact that he was participating in the event. Normally I would never bother someone during a race but this chap looked like he could use some love so I asked him how far he was racing. He said “100 miles.” After gasping I asked, how far along are you? “Mile 98”  (although he was wrong, I knew the finish was at least 5 miles away. I kept my mouth shut though). Thank God he was almost done, he looked like he was about to fall on his face. Poor thing!

A few seconds later a couple more 100-mile racers trotted toward us. They were behind the other fellow, but seemed like they were having a better time of it. At that point Penny said something to me that I can’t completely remember but it was to the effect of “don’t you feel insignificant?” She was referring to the fact that they were “running” 100 miles and the most we’ve ever managed is 13, plus a few yards. For a second I kind of did feel small.  I had only panted my way through 3 miles of a 6-mile run and those folks had been running since 7:30 am Saturday morning (it was now 9am Sunday morning, they’d been running for over 25 hours sans sleep, and had at least an hour still to go).

It only took me a split second to snap out of feeling insignificant, I thought to myself: NO, I don’t feel lesser than those folks, those people are nuts! Why would you run for that long? Or, why would you face shark-invested water and insane current like Diana Nayda did for days? I’d be so bored doing the same thing for that long that I could never invest in the physical part. I did feel bad for not understanding.

My solace came as I realized that most likely not one of those 100 mile racers or The Swimmer Lady would think that racing a bike in a pack of 60 at high-speed around tight corners or riding as fast you can up the side of a mountain is at all sane. They have their way and I have mine. That’s what makes the world go around and it seems to work pretty well in most respects.

With that I say: A very impressive job to all of you Ultra Endurance Athletes, I admire your patience and drive. To those of us who dance to a different beat, let us also celebrate our efforts. We’re all different and one of us is not better than the other, just different.

Cheers…


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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.