Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Your bike helmet is not a yarmulke!

Mr. Bunny, your helmet's too small!

Last night when I was driving through town, I spied a woman with two extremely young children caged on the back of her bicycle.  I say, “caged” because they were snuggly secured in two homemade box like contraptions that completely covered the tikes from the shoulders down. All you could see where little 3 or 4 year old heads and their erect little shoes sticking from the boxes. The boxes looked like those things magicians use to make it appear as though they cut people in half.  While I was remotely impressed with the architecture of the Kid Cages, I was quite shocked to see that both children were wearing their helmets on the backs of their heads as though they were yarmulke.

For some reason proper bike helmet fit escapes many people. I especially love the dummies that ride around with the chin strap unlatched. While I notice all kinds of foolish people, I found it incredibly odd that this women would go so far as to build special boxes for her offspring yet she failed to master the most obvious safety utensil. Proper helmet fit.

With that, allow me share a tidbit of advise on the proper way to don a bike helmet.

Buy a helmet that fits your head — The same goes for your child, buy one that fits now, don’t buy one for them to “grow into!”

All helmets sold in the US have been CPSC approved so theoretically they ‘re safe — The expensive ones are usually just lighter, more aerodynamic or have better ventilation. Buy what you can afford as long as it fits!

A helmet should — Sit snuggly and level on your head, 1 or 2 finger widths above the eyebrow. Never tilted back like a bonnet or yarmulke!

A helmet should not — Rock or move from side to side, at all.

The chin strap – Should be buckled and allow for only one or two fingers of space between your skin and the strap.

Color – Bright colors are better to see you with. You might think black looks cool but it’s hot and dark and it won’t make you ride any faster so best to pick another color.

Lastly – If you crack your bike helmet, even a little bit, it’s trashed. Whether it be from your kid tossing it across the room, or the action of you detaching from your bike, the rule is; if it’s cracked, it’s done. The helmet goes in the trash and you go shopping.  I know they’re expensive but so is brain surgery.

End of story.

Happy Easter! See you Monday, until then do what I say.


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Make our Mother proud!

Earth Day

We all know that every day is Earth Day, correct? However, this week brings the official “day,” which is tomorrow, Friday, April 22. With Earth Day comes, plenty of special events and ways to celebrate and encourage cleaner, greener and more sustainable lives.

If you don’t know what, or why Earth Day is, you’ll simply need to move planets. I hear Virgin Airways is working on offering flights to Mars, I goad you to check that out.

While the official day to celebrate Earth Day is Friday, special events will be going on all weekend long. I urge you to participate, or at the very least make an effort to show our Mother Earth a little extra love on her special day.

Here are my top three suggestions for how to spend your Earth Weekend.

Clean out your closets and recycle the clothes you never wear — Crossroads Trading Company the buy-sell-trade retailer is running a special Earth Day promotion: they’ll give you a 20th anniversary tote bag when you sell $100 or more in clothing between Friday and Sunday. They’ll also donate five cents to the Environmental Defense Fund every time a customer says “no” to using a plastic bag with his or her purchase.

Plant a garden  — You can plant lettuce in a pot and put it in the window if you don’t have a space outside. Herbs in the kitchen window make you look like you know your shit around the stove and don’t forget the nutritional gains from using herbs in your cooking.  How about a potted dwarf lemon tree on the front stoop?  Nothing says I’m well-heeled like citrus right at the front door.

Get outside — In every city there a hordes of planned activities to help you celebrate. My preference is the Earth Stroll along Crissy Field in San Francisco but there are many other options. In The Bay Area visit earthdaysf.com for a list of events. Where ever you live get out and get green!

Happy Earth Day. Make our Mother proud!


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You don’t have to be Kenyan to run

Run like the wind!

A fellow named Geoffrey Mutai won the 115th Boston Marathon yesterday.  Yep, Geoffrey is from Kenya.  Apparently a Kenyan has won the famous race for five out of the last six years. Geoff’s time, 2 hours 3 minutes 2 seconds, was the fastest marathon run by nearly a minute, and it smashed the course record, set last year, by nearly three minutes. Very impressive! I’m guessing he didn’t run with those tea-leaves in his hair.  The wind resistance would have slowed him down quite a bit. Anyway…well done and congratulations to you sir!

As of yesterday, Dean Karnazes has run his way from Los Angeles to Ohio. He has run across 10 states in 53 days. Dean’s on a mission to “Inspire a Nation.”  Maybe you’ve heard of Dean, he’s pretty well-known in the running world, he’s an ultra marathoner, author and speaker who lives here in The Bay Area. Apparently he’s pretty funny too. By the way, Dean is not from Kenya.

Anyway, Dean is running 3,000 miles from Los Angeles to NYC hoping to bring attention to childhood obesity. From what I can tell he’s doing pretty well.  As I said, yesterday Dean arrived in Ohio. According to his website, he’s running about 40-50 miles per day at an average pace of 11.5. Not bad considering the distance.  If you want to follow Dean’s progress, or spy on him to see what he’s eating, you keep track of him on his site.

My point — Check these guys out, they’re inspirational and deserve some recognition. The next time you go for a run, or in some cases a “trundle,” imagine you’re Kenyan, you just might run a little faster…


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Hot slithery love

Photo by bejdigudi-zlati

Snake Love

Earlier this week I was trundling along the path that parallels Baker Beach and runs along the road traveling from the beach up to the Golden Gate Bridge.  It was late morning and there was lots of warm sunshine beaming down.  As I moved up the path I began to see fat, appetizer-sized lizards running all over the place. From the path to the road and to the brush again.  Dozens of them. Frankly I can’t remember the last time I saw a lizard that big outside of the zoo and so many of them at once.  They startled me at first and then I started to worry that I’d smush one or worse, smush one and slide on it twisting my ankle again (I can hear the lectures now).

Then, just about the time I was cresting the hill and getting over my fear of a lizard slip and slide I spied a garden snake quickly slithering off the path to get out of my clumsy way.  Ack! I hate snakes, talk about jacking your heart rate up! Thankfully the poor thing saw me coming and ran off as I screamed.  That was the second time this month I’ve come across a snake on the trail.  My friend Dora was with me the first time, that time when I saw the snake I jumped behind her as I screamed.  Guess that wasn’t very nice, using Dora as a shield.

Anyway, in the newspaper this past Sunday I read an article titled “Looks like year of the snake, again.”  The first line in the article is, “Sex can be dangerous, even with the softest of hearts.” That’s what got me reading.

The gist is, with all the rain this past winter there are hordes of little animals running around out there. Something about high soil moisture gives rise to high reproductive success for everything from mice up to rabbits. With that, there’s lots of good stuff to eat for snakes especially rattlesnakes. Plenty of food and the effects of the warm spring days trigger chemicals in the brain that say, get busy making babies.  In this case baby snakes. Apparently the slithery links like to love eachother right out in the open while soaking up the warmth of the heated ground. According to the article, not even an earthquake could distract a snake while absorbed in “relations.” Point is, they won’t see you coming so you gotta keep an eye out for them. Riding your bike over, or stepping on a rattlesnake is gonna send you to the hospital. But you know that.

I’m not too worried about this rattlesnake business. I like seeing the animals. Not the snakes so much but the rest of them. Just keep your eyes open.

Consider yourself briefed.


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It’s time to roll!

May is a damn good month! In California, it’s official bike to Work Month and my favorite; The Tour of California professional bike race visits our beautiful state during May (There’s also Mothers Day and my moms birthday, I’d be screwed if I forgot that.). What more could a month aspire to be? May is full of fitness, inspiration, green living and motherly love.  Happy, happy May to us all!

Lets talk about Bike to Work stuff; It’s pretty cool how these things happen, one day somebody, and it doesn’t matter who, decided that May would be Bike to Work Month.  It’s a fantastic idea. The hope is to get folks out of their cars and on the road to living healthier lives through bicycling. Pretty keen! Here in San Francisco there’s even a designated Bike to Work Day on May 12th. The paramount and bestest day of Bike to Work month. On Bike to Work Day there are “energizer stations” set up all over the city that hand out free goodies and lend support to bike commuters. It’s really nice and very festive! I’ve even been known to go way out of my way in route to work just to stock up on the goodies and chitchat with folks along the way. Why would you pass that up?

Yea, I know, riding your bike to work all clean and dressed to impress can be a bit daunting but why not use Bike to Work Day as an excuse to give it a try. God forbid you may actually have some fun.

Since I’m buggin’ you to ride your bikes to work it’s only fair that I offer a few words of wisdom.

First — Before you go jumping on your bike have a look at it to be sure it’s in proper working order. If you ride all the time than I trust that you keep your bike in good repair. If you don’t than I’ll get on you another time. For now, dust the poor thing off, pump up the tires to the pressure on the sidewall and if you dare clean and lube you chain. Better yet, call NOW and make an appointment at your favorite bike shop.  Don’t wait until the last-minute bike shops get busy this time of year and changing a flat in your work cloths seriously sucks. Give your bike some love, right now!

Second — What to wear? For this I have enlisted Mo, you know Mo if you’ve been following my posts. Not only has Mo been seen riding her bike up and down the cost of Chile recently but she’s an avid bicycle commuter. Here are Mo’s words of wisdom concerning proper peddling attire.

“No one wants to look like a slob when they get to the Financial District and they don’t have to.  Many work clothes and the bike go great together. For example, a tight skirt with some stretch doesn’t show anything private.

When I am going to and from work or to school I actually look nice, wear makeup, etc. on the bike, in part to make a point, and in part to not look like a dirt bag cyclist when I’m going to my classes or whatever.

My clothing choice recommendation – a medium black skirt with stretch, gives enough to let you swing your leg over, but doesn’t creep up or blow up with wind.  Also, high heels are more comfortable on the bike as most of your weight is on your butt and not on your feet!

You can spend money to buy specially made bike clothes but probably is not necessary.” You can roll with what you got.

All I’m asking is that you think about it. Start with cleaning up your bike, you never know when the urge to ride might hit.  Then, take a second to have a look at your cycle friendly wear, to work or otherwise.  Just in case…

See you on the road…

P.s. For more info on Bike to Work Day check out The San Francisco Bicycle Coalition.

P.s.s. Mo will be “The Captain” of the Energizer Station at The Ferry Building on Bike to Work morning. Stop by and say “Hi” if you’re in the hood!

P.s.s.s I read that 7 out of 10 San Franciscans have bikes. By my calculations everyone under the age of about 65 has a bike. Get on it!


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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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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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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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Small bits

I made it!

Focus. They say all you have to do is “focus” and you’ll get what you want.

I am gonna let you in on a few tips that help me focus when I am trying to ride my bike, run, stand in Tree Pose or even write.

When you’re distracted you loose your focus. That’s obvious, in order to do what you need to do, you need to give “it” your full attention. Period.

Say you want to, climb Mt. Tam on your bike. To keep from panicking and loosing your focus, break the journey into small chunks. Same rule goes for running a marathon, 5k, or whatever. Break your mission into small, easy to digest bits.

It’s actually pretty easy, just focus on getting yourself to the first hill, or make your digestible bits mileage markers. Take it 5 miles at a time and think only about those five miles. Same goes for riding your bike, take it a few miles at a time. Climbing Mt. Tam with a pal? Concentrate on getting to Mill Valley, up to 4 Corners, Pantoll Station, and so on. You get the picture.

Another thing that helps me through tough workouts or events is not to look too far up the road. If you’re planning to run from The Marina Green across the GGB, whatever you do, don’t look across the bay at the bridge, you’ll surly panic and loose your focus. Remember, small bits!  When you’re done, you can look back at where you’ve been, pat yourself on the back and say, “Holey shit! I made it!”

On to the next…

Couple o’ things I want to mention

  • Sunday Streets begins this weekend – Get out and play in the street! Route goes along the Embarcadero.
  • Every Monday they offer $2 pints and specials on bar food at the Park Chalet. The food’s not fantastic but it’s a great place to hang post ride or run along the beach.

Get my meaning?


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Look where you’re going!

Rule #1 — Your bike goes where you look. Look at the ditch and you go in the ditch. Notice that the camera in this video, which is mounted to the riders helmet is always pointed just up the road, always focused on the best line of travel. Never does he look over at the many hazards, not at the dog and not at the tape when he gets close to it. He safely navigated this insane ride by looking only where he wanted the bike to go. And that ladies and gents, is what they call a man with superior bike handling skills.

Take note. Think about this the next time you’re out on a bike.

P.s. Watch this video in full screen or up on the wall if you have the capabilities. It’s cra-zy!

P.s.s This insanity  happens on the streets of Valparaiso, Chile. The Valparaiso Cerro Abajo Race is a legendary urban bike race.