Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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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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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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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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Wake up!

 

Some of us are more flexible than others, it’s all relative so don’t stress if you aren’t as bendie as the person next to you. However, it is important to know that if your muscles are flexible then your veins and arteries will be agile and flexible too. That’s a good thing.

We’ll talk more about flexibility later. Today I’ll share a few of my favorite moves, they’re super easy to do, anytime, anywhere. Do them every day to wake up the muscles in your feet and lower leg.

Ankle Circles – Slowly circle your foot 20x’s in each direction.

Point & Flex – Point your toe, flex your foot, repeat 20x’s each leg.

Alphabet Foot – Trace the alphabet with your foot. Point your toe and start writing.

Don’t forget, Daylight Saving Time begins this Sunday. Tis the season to get in shape!

Shake it up this weekend, I’ll see you Monday…


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Anytime is a good time for exercise

It's all exercise!

The point is to get exercise; it doesn’t matter where you are.

GP-2011 admitted today, “I’ve been a BAD GP. Still doing my work outs, and been pretty good about sticking to my limited wine during the week, but totally off the rails with my food. I love to chow!” While this is not the best possible news, I’m happy to hear that GP is exercising. Exercise keeps your metabolism running high; it flushes the body of toxins and keeps your heart beating. Eat badly, but never stop moving.

Short on time, or just lazy? Try this 10-Minute Go-To Workout.

Warm up – Slowly rotate your foot 10 times in each direction. Shrug your shoulders and swing your arms (open close, open close).

Leg Swings – Hold onto something. Swing right leg 20x’s from right to left across the front of your body then switch legs. Now, swing each leg from front to back. Stand straight engage your core and swing your leg up as high as your hip. 20x’s each leg.

Jumping Jacks – 1 minute

Push Ups – Any style you can muster. Do as many as you can in 30 seconds.

Triceps Dip – Place your butt on the edge of a bench/chair or desk, place your palms on the edge just next to your butt. Feet hips width apart, bend the elbows, slide off the chair, dip down so that elbows are bent at 90 degrees and then all the way back up. Do as many as you can in 30 seconds.

Jumping Jacks –1 minute

Wall Squat – 1 minute. Sit in a chair position (with no chair!), with your back against a wall and your hands palms-up, resting on your knees. Keep your heels directly below your knees and at a 90-degree angle; your shoulders should be rolled back, and the back of your head should be against the wall. Keep your face relaxed, and breathe.

Plank – 1 minute. Get into a push-up position with your elbows and toes on the floor, while pushing the area between your shoulders toward the ceiling and keeping your stomach pulled in toward the lower back. Keep your butt tight and your eyes looking at the floor.

Jumping Jacks – 1 minute

Stretch – 2 minutes

Extra credit – Add more abdominal reps (any style), do this entire circuit once or twice more, or stretch for another 3 minutes.

Print this out – Take it with you when you travel. Do it in the morning before work. If you want more ideas, for God sake – ASK ME!


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Help wanted

The hills are alive

People ask me “how do you come up with things to write about every day?” My response is, “It’s easy, I just write about what crosses my path.”

Today while chillin’ at the nail salon waiting for my manicure to dry, I thought “let me check Twitter and see what folks are yacking about on this rainy Sunday.” Scrolling through the tweets I spotted one that read “Unusual 10-Second Exercise For Fat Loss That Doesn’t Even Burn Calories – But Fat Disappears!” Normally these messages only serve to annoy me so I scroll right past them, this time however I had to take the bait.

Here’s where things take a turn for the absurd.  The Twitter feed took me to a website titled FASTWEIGHTLOSETIPS (all one word, all in caps). That in itself made my head spin. Negotiating the page full of ads and paragraphs of miserably spaced copy I came to the gist of the “Unusual 10-second Exercise.”   Here goes – unedited, directly from the FASTWEIGHTLOSETIPS site itself (although I had to fix the word spacing it was just too much to bear!)

Iח a word… HORMONES!

Yουr hormones aren’t doing tһеіr job. Due tο a long list οf things іח ουr food supply аחԁ environment, ουr hormones аrе really messed up аחԁ unbalanced.

Bυt tһеrе′s a way tο stimulate уουr hormones іחtο being balanced again. A simple way.

Tһаt way іѕ spinning around Ɩіkе children. Yου know… іח a circle wіtһ уουr arms out. Yeah, іt mау seem ridiculous, bυt tһіѕ motion stimulates уουr Endocrine System іחtο working іt’s “magic” wіtһ уουr hormones.

Here’s a simple outline tο ɡеt tһе mοѕt out οf spinning.

1. Spin clockwise.

2. Spin around 5-15 times (depending οח уουr level οf dizziness).

3. Spin οחƖу until уου аrе slightly dizzy.

Yου MUST follow those 3 rules. It wіƖƖ take уου a few times tο realize һοw many spins іѕ rіɡһt fοr уου. Don’t ɡеt tοο worried аbουt tһаt. I suggest уου ѕtаrt οff οח tһе low side οf 5 spins јυѕt tο bе safe.

It’s a powerful exercise. Jυѕt bесаυѕе іt’s easy аחԁ unusual (fοr weight loss) doesn’t mean уου саח ɡο crazy wіtһ spinning. Tһіѕ exercise doesn’t need tο burn calories bесаυѕе іt goes down tο a much deep level іח weight loss… hormone-induced weight loss.

One last piece οf advice. Yου wіƖƖ need tο ԁο аt Ɩеаѕt 5 sets οf spins everyday tο ɡеt tһе best weight loss effect frοm tһеm.

Lets be fair, It may work. I can’t say because I’m not about to spin around in circles five times a day. Frankly, it would make me puke and that would mess up my hydration level, which would definitely mess up my hormone levels causing all sorts of other problems.

However, if there were anyone out there reading this that would like to take a stab at weight loss by spinning I would absolutely love to hear about it. Seriously, anybody want to take the Thin by Spin Challenge? Let me know, I see some really good stories coming from this…