Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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May workout challenge

photo-15The Plank Position is no doubt one of the best Ab Exercises. Not only does it strengthen the abdominal muscles, but also works all the core muscles – the back, hips, etc.

Here’s your challenge

1st — Get into plank position and hold form for as long as you can. Place a clock so you can easily see it, as you’ll need to keep track of your time. Repeat this task 3 times and take note of your longest time.

2nd — every other day for four weeks repeat this exercise. Your goal is to stay in position longer and longer with each effort. By the end of the four weeks you should have tripled your longest time.

Plank Pose Basics — Start by lying face down on the ground or use an exercise mat. Place your hands or your elbows/forearms underneath your chest. Hands/elbows should be directly under your shoulders. Prop yourself up to form a bridge using your toes. Maintain a flat back and do not allow your hips to sag towards the ground. Hold this position focusing on tightening your abs by drawing your belly button to your spine. Hold until you can no longer maintain a flat bridge.

Beware of Cheating —  Remember to not let your hips and back sag. This exercise will only be effective if you work to maintain a flat line from your shoulders to your feet. You might want to start in front of a mirror to learn the technique.

If you have any questions please ask. I look forward to hearing how you do.

Namaste…


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Gawd! She’s gonna make me workout in the rain!

Fun run!

George Hincapie said, “Enduring those cold and rainy training days, are the days that get you to your goal.” I love George Hincapie! If you don’t know who George is, Google him.

My clients like to ask, “what if it rains?”  “Will we still workout?” My reply goes something like this: Ahhhh YEA!!

Since my business is built on working out, outside and taking advantage of all the fantastic things this fine city has to offer there is always the threat of getting a little wet when the weather turns drippy.  For me, nasty weather is an opportunity get creative with my workout or my clients and take advantage of the situation. It’s not ever a worry, it’s a challenge.

Here are my thoughts on the topic of working out, outside in the rain:

  • First, what’s the big deal about a little rain? You’re going to sweat anyway when you workout so what’s the dif?
  • Most articles on “working out in the rain” suggest that you wear a fancy rain jacket. You can, but I guarantee you’re still gonna get wet. Hot and wet from the inside like a hothouse tomato. I prefer rainwater to the self-basting method myself.
  • It’s cold you say? Not if you don’t stop moving. The key to working out in rain or cold weather is to keep moving!
  • Seriously, you are not going to get sick from working out in the rain! If you’re healthy enough to workout in the first place, you will not get sick! Ask your doctor if you don’t believe me.
  • Worried you might slip and fall? Well, you may, if you choose to run cement stairs. Answer… run at the beach in the sand! No beach available, find a dirt trail or grass to workout on. Use your head!

Remember, the rain almost always looks much worse from the comfort of your warm cozy house. Once you’re out there, it’s surprising just how refreshing a little rain can be.

So, the next time it rains, suck it up and head out for a jog, run, ride or a little circuit work. Keep moving for as long as you can stand, or need to. When you get home take off your wet cloths, take a hot shower, stretch, and then brag on Facebook that you’ve just worked out in a torrential storm while your pals were at home snug, chubby and chicken.

See you out there!

P.s. Wear a hat in strong rain; it keeps the rain from poking you in the eye.😉


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Missing a toenail and proud of it!

Yikes! Where's your toenail?

Yikes! Where’s your toenail?

Bruising the space between a toenail and toe is very common among runners. We’re talking about a blood blister often referred to as “runner’s toe” or “black toe.” I think of it as nasty toe, and it’s been a fact of my life for years. In fact, I hadn’t really thought much about it lately until I saw a post on Facebook about a pooch named Hooteeny. While looking for adventure one day, Hooteeny jumped from a second story window, lost his toenail and then, like any good runner, happily went about his adventure. That impressed me.

So why do so many runners lose their toenails? The biggest culprit is poor fitting shoes. When running for long periods of time, if that toe is rubbing up against the front of your shoe, bruising can occur. Running downhill and running in hot weather (downhill causes trauma, warm temps make the feet swell) can increase the odds of injuring a toenail or two. Other causes are trauma to the toes like jumping from a second story window or stumping your toe on a rock.

To prevent bruised toenails, make sure that you’re wearing the correct running shoe size (at least 1/2 size bigger than your street size), and keep your foot as dry as possible by wearing good wicking socks, not cotton ones.

If you have a bruised toenail, no worries. It will fall off with a new nail trailing right behind. The experts say to leave it alone, as long as the pain is manageable. The damaged part of the nail is gradually pushed off, and a new nail will replace it. Don’t force the old nail off – it will fall off on its own. If at any point you notice redness and infection, see a doctor. Personally, I cut mine off so it doesn’t snag on stuff and rip off like in the case of Hooteeny. My way is by no means doctor approved and it’s gross but it’s the truth.

If you’re concerned about having a pretty pedicure, I’ve read about people who use nail polish directly on the skin as the nail comes in, or glue the nail that fell off to your new nail that is coming in. Personally I think that’s even nastier than no toenail at all. My suggestion, embrace your battle wound with pride and let nature run its course.

This post was inspired by Hooteeny, the K9 Escapologist.


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Reema & CJ take August Client of the Month!

Reema & CJ

Reema & CJ

Please send a big ol’… HEY NOW! HOLLA HOLLA!!! To Reema and CJ, Motion Starved’s August Clients of the Month!

In less than two months Reema has managed to notably increase her race speed, strengthen her entire body and say bye-bye to pain from a previous injury.

CJ on the other hand has learned that you don’t have to huff and puff to get yourself up a hill, she’s gained calorie burning, luscious looking muscle mass and increased her planking time from :15 to a full :60. The best part of CJ’s progress… she’s realized that a strong core and the ability to master the plank comes in handy not only while working out, but on the play ground of life!

Thanks for all your hard work and positive attitudes ladies! You make a gal proud!

(A special thanks to Athleta SF for supplying them with fashionable prizes.)


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Do you have Cocktail Arms?

CocktailArm1
I once had a trainer who liked to use the term “cocktail arms” as a way to entice ladies to work out their arms. In case it’s not obvious, Cocktail Arms are arms that look good in a sleeveless cocktail dress, and we all want that. Right?

Being that we’re at the height of cocktail dress season it’s the perfect time to fire up the guns (you fella’s too!). Here’s a little recipe to get us all started…


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You’re invited!

Mt. Davidson, haunted forest

This is no ordinary 5k workout…

Did you know that Mount Davidson in San Francisco is haunted? Rumor has it a band of rabid raccoons once overtook and devoured an entire boot camp class as they jogged through the forest. “Some nights you can hear the sweaty classmates gasping for breath and screaming as the coons munch on their limbs. It’s an awful sound.”

In celebration of all things haunted, join us for a 5k run with a few challenges tossed in. We’ll be running through the eerie Mount Davidson forest by the light of the full moon and a few dozen glow sticks. Be prepared to jump over “stuff,” claw your way through what may seem like a pile of brains all while dodging the ghosts of exercisers from the past. Post work out we’ll celebrate at the top of the mountain and award prizes to the first Man and Woman to finish as well as the last to survive. All fitness levels are welcome and encouraged to attend, however you will be spooked and you will be challenged! This event is geared towards adults although strong juniors are welcome with parents in attendance.

Monday, October 29, 2012 – 6:30 – 8:00 pm
Meet in downtown West Portal at the West Portal Public Library the corner of
Ulloa Street & Lenox Way.

This event is FREE although a $5-$10 cash donation to cover expenses would be very much appreciated. Halloween costumes are not expected, but encouraged if you dare.

To register, please visit our Facebook “event” page

Generous prize donations provided by:
Bursa Mediterranean Cuisine Goat Hill PizzaPops Sandwich Shop  Dr. Barbara Rinkoff, DC – Round Table Pizza  Spiazzo Ristorante – Sports Basement

P.s. If you hear a squeaking sound in the trees…RUN!

P.s.s. This is a collaboration between Motion Starved and The City is our Gym.

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