Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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5…4…3…2…1… and we have liftoff!

Climbing to the moon

Climb to the Moon has launched! We are up and climbing. It’s all up to you now. We can’t get to the moon in a year without you, so get up and start moving!

Remember, you can walk, you can run or you can climb stairs. Whatever you choose, be sure to count your steps and tweet us your progress. Thanks to our master programmer Skinny Scott, moonclimb.com will grab our tweets, count the steps and mark our cumulative progress on site. Don’t fret; Skinny has taken into account retweets and potential cheaters so it’s all covered. We even have the ability to figure out which one of us has climbed the most steps so maybe one day we can award prizes, or give a special mention to the most dedicated climbers. The Moon is our oyster!

If this is Greek to you, here’s the short back-story.  Please read it!

If you’re gonna join us on our adventure to the moon, please remember you need to tweet us your steps, you can say anything you like but you must include the number of steps you took. Use the word steps and mention moon climb, moonclimb, #moonclimb or @moonclimb. You can use hash tags and we’d love it if you sent us photos to share with the other climbers. We have folks climbing all over the world and it would be super cool to see photos from other places!

Also, if you count miles, you’ll need to convert them to steps. There are 2000 steps to a mile and about 15 steps to a flight of stairs.

Stay hydrated and hang on tight! We’re on our way…


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Resolutions are for sissies, goals are the real deal

My New Years resolution is to exercise

It seems like everybody wants to know what my New Years resolutions are. It bugs me when people ask that because I think resolutions are for the birds. Or, “for sissies” according to a woman I know.

The dictionary says, a “resolution” is: a resolve or determination: to make a firm resolution to do something.  Okay, that’s great, but you can’t just “do something” without a firm, reasonable goal and a clear path to reach that goal. From my experience, most folks make long mental lists of New Years resolutions and abandon them by February. Why? Because once they sober up they get lost in the enormity of the resolution and lose direction if there’s no established means to the end (path to the goal).

Example: To say, “I am going to spend more time this year with my family and friends” is too big a notion. How are you gonna do that? You need a specific plan of action that you can commit to, simply determining to resolve the notion will not make it happen.

Course of action: First, set a reasonable, measurable goal. Next, figure out a path or plan of action. Then, take it one step at a time, focus on the goal and move forward until you attain the prize. Remember, take small steps. If you mess up, stop, refocus and go again.

So, it’s time. We all need to set some goals. Start with breaking the year down and setting small goals within manageable chunks of time. Example: If you want to run a marathon this year and you currently don’t run, break your larger goal down into 5k, 10K, 21K etc, chunks. Make yourself a schedule or calendar that spells out exactly where you should be, and when. Same goes for weight loss, be reasonable, schedule yourself 2 pounds of loss a week and add some exercise goals in there too. Take things one month at a time.

As for me, one of my goals is to attend bikram yoga classes 3 days per week during the month of January. That’s all I feel comfortable committing to. In February I’ll reassess how I feel about bikram and my related goal. In this case, if I focus on one month at a time I’m more likely to reach the goal. Thinking about attending bikram three days a week for an entire year is far too daunting.

Lastly, remember that it takes three weeks to make something a habit. Try starting with a three or four-week challenge or goal. Sign up for a few weeks of fitness class if you want to lose weight or get in shape. If you want to cut back on alcohol, start with cutting back for one month. Three or four weeks sound a lot better than “this year” and after those few weeks are up, you can reassess your goal. This way you’re more likely to keep with the program.

Any questions?

P.s. Here’s a post I wrote this time last year it’s called Goal setting Kelley style. You may find it interesting.


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I can’t wait until 2012!

Climb to the Moon

Climb to the Moon

Happy New Year everyone!

While 2011 was a fantastic year I’m super excited to begin 2012!

To start the year off right, Motion Starved has a couple fun things on tap to feed the truly motion starved and offer opportunities for us all to get moving, get healthy and have a good time doing so.

Check it out!

Stair Climbing Workouts – Each Saturday for seven weeks we’ll climb a different set of stairs visiting all parts of San Francisco. This Saturday we meet and climb at Lands End. This session runs from 1/7 – 2/18.

The price for seven, one-hour workouts is $40 paid in advance, the drop-in rate is $12 per workout. We workout rain or shine!

Why stairs? The beauty of climbing stairs is, no matter your pace you always get a fantastic cardio and booty-boosting workout. These workouts will include core and stretching exercises as well as interval stair climbing. Participants are encouraged to climb at their own pace but will be urged to push themselves. Walkers as well as runners are welcome.

Climb to the Moon 2012 – This “event” is completely free of charge and is about fun, motivation and being part of something larger than yourself.

Here’s the short version of the story: One day, my friend Dawn and I wondered how many stairs you would have to climb to reach the moon. Dawn did the math and found that you’d have to climb over 4 million stairs to reach the moon. Yikes we thought, that’s a lot of stairs, we’re going to need a team to help us walk, run/climb if we’re going to make it to the moon in a reasonable amount of time.

That’s where you come in. Dawn and I would like to invite you to help us climb to the moon this year. Think about it, it’s kinda cool to imagine that with enough people we can actually get as far as the moon.

Here’s all you have to do: run, walk or climb stairs, the idea is to inspire you to walk, run and climb a little more than you might normally. You’ll need to record your steps either by wearing a pedometer, counting miles or if you plan to climb actual stairs those are pretty easy to count. Every day or when you choose to, Tweet us your steps and that will record them on our website. The big (477,714,000 steps) number on the site will go down the closer we get to the moon. It’s our goal to start counting with the light of the first full moon on 1/9 and reach the moon by the last full moon in 2012 on December 28th.

That’s the basic idea, there are other details like we’re working on prizes for those who climb the most within a certain time period but that’s still in the works. For fun we hope that folks will take photos and tweet them to share where they’ve been climbing. It’s likely that we’ll have folks from all over the world climbing with us so it’d be super cool to see photos from other places. Don’t you think? Another hope is that we can get individuals and corporations to donate money to their favorite fitness related charity as an incentive for us to reach our goal. Currently we have a $5000 donation promised to the San Diego Downtown YMCA if we’re able to make it half way to the moon by July 1st.

So, won’t you please help us? All you have to do is run, walk and/or climb a few extra stairs, open a Twitter account (super easy, you can use any profile name you like), follow @MoonClimb and tweet us your progress. Details on exactly how to make sure your tweet will be picked up by us are at the bottom of this page in the footnotes.

That’s enough for now; let me know if you have any questions. Please join the fun and help us make 2012 a really amazing year.

Kelley

Sample tweets: You must tweet the number of steps, the word steps as well as mention moonclimb. Like: I did 100 steps for moonclimb today. OR moonclimb inspired me to climb 50 extra steps today. Easy!

** The average person’s stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles. If you count miles please do the conversion before you tweet.

*** Pretty Please “like” both Motionstarved and MoonClimb on Facebook!!!!

**** The Moon Climb 2012 site is not up yet but very soon! Stay tuned and check here.


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Thank you 2011!

This is my last post of 2011. It’s been a wonderful year and I have you, my readers, friends and clients to thank for that.

As I sit here at my desk gulping down a Pluto’s salad racing to get everything done, I’m reflecting on the year gone by. I ask myself, “do I have an regrets?” No, never. I don’t believe in them, I believe only in opportunities to learn and make life better.

With that, I leave you a little homework assignment to ponder as you start planning your 2012. Consider what I ask, and we’ll talk more about these topics in the new year.

  • Make a list of all the fun things you’d like to do in 2012? They can be new things or things you’d like to do again. Here’s an example of 100 super cool ideas Jennifer suggests.
  • Pay it forward. Think of small, unexpected ways you can do something nice for a stranger. If you haven’t seen the move Pay it Forward, watch it!
  • Think about what you should do rather than what you should not. Same goes for food/diets. I saw Chef Alton John on TV last night. He lost 50 lbs by making a list of all the things that he should eat and concentrated on those foods. He never thought about or considered the foods he should not eat. The same thinking can be applied to anything in your life.

Again, thank you for reading my words and for playing along. I hope I’ve helped or inspired you in some small way.

Have a wonderful holiday, I’ll see you in January.

Kelley


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Does your core measure up? Time to test, or retest!

Flying Baby Pose

This is Lucia. Lucia’s not at the point yet where she’s worried about growing a Muffin Top, but very soon she’ll be taking her first steps and given that she’s already working on a strong core, I see great athletic promise in her future.

In case you’ve forgotten, “core strength” refers to the muscles of your abs and back and their ability to support your spine, keep your body stable and balanced. A strong core basically supports every physical movement you make. It’s the body’s center of power, the stronger you’re core, the easier your life will be. This means, riding your bike, running, picking up your kid, a watermelon, surviving that killer boot camp class or simply getting out of bed.

Wondering how your core measures up? I was, so I found a test for us to take. The senior athletics coach with the United Kingdom’s National Governing body for Track and Field developed it. It’s a good one! Give it a try it only takes 3 minutes. If you fail, there’ll be a link at the bottom of this post where you can find core strengthening exercises.

The Core Muscle Strength & Stability Test
The objective of this evaluation is to monitor the development and improvements of core strength.

To prepare for the assessment you will need:
Flat surface
Mat
Watch or clock with second counter

Conducting the Test
Position the watch or clock where you can easily see it

Start in the Plank Position (elbows on the ground)
Hold for 60 seconds

Lift your right arm off the ground
Hold for 15 seconds

Return your right arm to the ground and lift the left arm off the ground
Hold for 15 seconds

Return your left arm to the ground and lift the right leg off the ground
Hold for 15 seconds

Return your right leg to the ground and lift the left leg off the ground
Hold for 15 seconds

Lift your left leg and right arm off the ground
Hold for 15 seconds

Return you left leg and right arm to the ground

Lift your right leg and left arm off the ground
Hold for 15 seconds

Return to the Plank Position (elbows on the ground)
Hold this position for 30 seconds

Results
Good Core Strength – If you can complete the test fully, you have good core strength.

Poor Core Strength – If you cannot complete the test fully, your core strength needs improvement. If you are unable to complete the test practice the routine three or four times each week until you improve. By comparing your results over time, you will note improvements or declines in core strength.

I hope you’ll try the test. It certainly couldn’t hurt to know where you stand. If you want to work on your core check out this site for a really comprehensive list of core exercises you can do anywhere.

Go get ‘em…


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More bang for your buck (The Season of Eating – Navigation Tip #4)

My first dumpling

Okay, I get it! We all have way too much to do this time of year. Along with our regular duties we now have to add holiday shopping and celebrating to the list of to-dos. I don’t know about you but I’m overwhelmed and very behind.

If you workout with me you know that I like to choose exercises and activities that work more than one part of the body. Like doing squats with overhead press together.  You get “more bang for your buck” as you work the lower and upper body all at once. In my mind it’s about time management as much as it’s about getting more sweat for your effort.

With that here’s today’s Season of Eating Navigation Tip # 4 – More bang for your buck.

  • Rather than going to lunch/dinner/drinks with friends to celebrate the season, go for a hike and take along a bottle of bubbles to sip at a sweet spot in the trail. You get your cheer and exercise at the same time.
  • Gift cards are cool but why not give a friend a gift certificate to a workout class or workshop that you can attend with her/him. Give a gift and get one in return. See where I’m going with this? How about, Hip Hop, Hula Hoop or ever hear of Cocooning? Ooh…how about Massage for Couples!
  • Take your friends/family ice-skating. You can stop for a drink after. Remember, you burn more calories in the cold. If you decide to go, here are some helpful things to remember.
  • Teach somebody something. I learned to make Pork Dumplings this weekend. Rather than having a party where you just sit and eat, my friend Dora invited her friends over to learn how to make traditional Chinese Dumplings. We drank wine, ate yummy healthy dumplings, learned something cool and socialized. At the end of the day Dora sent everyone home with dumplings to enjoy another day. It was a great event and wonderful gift from Dora to all her friends. (Thanks again DL)

There you go, find ways to accomplish more than one thing at a time. Some say, “kill two birds with one stone” (but I never liked the image that congers up). You get the idea… and please feel free to share your “more bang for your buck” ideas.

Happy Monday!


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12 days of December (The Season of Eating – Navigation Tip #3)

Eight Santa's Running

I wrote you a little song. It’s also a workout. For 12 days you’ll add one new task to your fitness routine until you have 12 tasks. It’ll be fun. Give it your best effort and sing along if you dare!

On the first day of December my trainer said to me… drop & give me 20 burpees…

On the second day of December my trainer said to me… eat protein for breakfast, and drop & give me 20 burpees…

On the third day of December my trainer said to me… 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the fourth day of December my trainer said to me… run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the fifth day of December my trainer said to me… eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the sixth day of December my trainer said to me… 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the seventh day of December my trainer said to me… climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the eighth day of December my trainer said to me… drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the ninth day of December my trainer said to me… 90 walking lunges, drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the 10th day of December my trainer said to me… 100 bench dips, 90 walking lunges, drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the 11th day of December my trainer said to me… 11 minutes of stretching, 100 bench dips, 90 walking lunges, drink 8 glasses of water, climb seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…

On the 12th day of December my trainer said to me… use your foam roller, 11 minutes of stretching, 100 bench dips, 90 walking lunges, drink 8 glasses of water, seven flights of stairs, 60 bicycle crunches, eat 5 colors fruits & veggies, run up 4 hills, 30 minutes of cardio, eat protein for breakfast, and drop & give me 20 burpees…


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Juice? (The Season of Eating – Navigation Tip #2)

Green "Juice"

A few years back I decided to try juicing. Why? Because a super skinny girl I knew was into juicing and I wanted to look like her.

This girl, whose name escapes me wasn’t into “juice fasting.” She was simply into drinking home-distilled juice as a means of cutting her daily caloric intake. There are people however who advocate juice fasts that suggest drinking only fruit and vegetable juices for up to 14 days. This juice fasting paradigm has been touted as a way to detoxify or “detox” the body of unwanted chemicals and toxins. Unfortunately there’s little evidence that these juice-only diets provide any detoxification beyond what our liver and kidneys can achieve normally.

Anyway, once I decided to get on the juice train, I jumped online and ordered myself a Jack Lalanne Power Juicer along with a shitload of books on juicing. Two days later the books and my new juicer arrived sending me off to buy many dollars worth of organic produce to pulverize.

With bags of apples, carrots and greens I raced home to blend up my first skinny cocktail (no I didn’t add vodka). At first I thought the juicer was pretty cool because you could feed it entire apples and lemons, peel, core, seeds and all. “Whow,” I thought. But then I realize that it took a bag-full of produce to squeeze out enough juice to drink, leaving the best parts of the pricy edibles to be tossed in the compost. I kept with the juicing for a few weeks, substituting juice for a full meal or part of a meal. When I didn’t effortlessly get skinny I dumped the juicer. And frankly, the fact that I had to toss the best parts (the things the make you feel full and contain most of the nutrients) down the shoot, never really set right with me.

So here we are years later and I still think conventional juicing is a lot of effort for too much money, too many calories and too much waste. Until I read about juicing with a blender, so off I went again to buy my organics and give this new method a try. It was the idea of keeping all of the fiber and goodness the fruits and vegetables initially came with that interested me.

Well, at this point I’ll simply cut to the chase. Here’s what I have to say about juicing with a blender.

First: What you get is not “juice” it’s more like a chunky smoothie, don’t get me wrong, it’s not bad. It’s just not juice and it’s very filling (which is a good thing). Also keep in mind that you’re using the whole fruit or veggie so the flavors are very intense. Be careful, and you’ll want to add water or ice to the mix.

Second: These concoctions are super filling and keep well in the frig. If you’re the type that likes to get your 5 colors of fruits and veggies a day BlenderJuicing is a great way to get the job done.

Third: You can use the same recipes to juice with a blender as you would with a juicer. Just be sure to cut things up into pieces and take out seeds, cores and I wouldn’t think citrus peel would be too good but you could try.

Lastly: Very important! Check your teeth when you’re done. Think about it! All those little colored bits…

So there you have it. I give blender BlenderJuicing about 6 stars out of 10. It’s a great way to get your colors and fiber as well as keep calories in check. Play with it, you may love it or you may not. It’s worth a spin especially this time of year when time is short and calories are high!


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The Season of Eating is now in session (Navigation Tip #1)

Sweating it out

How did you folks manage over Thanksgiving? I must admit, I ate more than I should have, but I wasn’t totally out of control. I did however let my exercise regiment go to complete shit.

As I was driving home from my holiday away I spent half of the 3.5 hour drive stressing about how much of a slug I had become over the past 4 days. Then my brain kicked in and reminded me that it’s okay to slack off once in a while. Give your body and brain a break. You’ve got to think of this, “slacker time” is recovery time. Like when you train for an event. You can’t work hard or be perfect all the time. The key however is not to beat yourself up and to get back on the program post-haste. You all know that. Right?

As I drove I realized that the first thing I needed to do was to get rid of the excess water that had hitched a ride in my body from all the extra carbs I’d mowed down. Remember, carbohydrates in the body hold water. When you cut them out of your diet, your body will naturally lose water, which is why those low carb diets are so popular. On the other side of the coin, when you drastically increase your carb intake with stuffing, two kinds of taters, rolls, pie, etc, you puff up like a balloon and feel like a stiff cow. You know the feeling?

So, I’ve come up with Step One, of The Season of Eating Navagation Plan – De Puffing, aka, ridding the body of extra water and toxins brought on by a few days of cheer. (Take notes, you may need this again in a few weeks!)

  • Drink lots of water — I know it sounds wrong but water flushes the body of all the excess water and toxins. If you don’t eat a bunch more carbs, the fresh water will flush everything out.
  • Get your sweat on — This week, start ramping up your activity level. I’m not suggesting you attempt a half marathon. I am asking you to SWEAT! Do it any way you can. Taking a steam at the spa will even help. As much as I hate it, I went to a Bikram yoga class last night and I’ve committed to another 4 classes this week (Gawd, help me!) Go for a walk, but walk up hill! SWEAT your booty off (literally)!
  • Stretch — When you stretch you stretch your insides. This allows all the stuff in your intestines to get out. Think about it. All those nooks and crannies need a little help sometimes. Best thing is get yourself to a yoga class at least once a week but three times would be impressive and cleansing!
  • Clean up your diet — You know the drill. If you want to clear your system of toxins, water and nasty stuff you need to eat clean. That means lots of fresh, organic fruits, veggies and non-processed foods. Do the best you can; I know it’s hard! An easy way to eat clean is to “juice.” While I am not into juicing, it does help to clean you out and feel spry again. I’ll share some info on juicing with you Wednesday. I need to give it a try myself before I pass on. It could be crap.

There you go. An easy, effective start. Now all you have to do it is drink up and sweat it all out.

Stay tuned for a full month of tips on how to safely navigate The Season of Eating…


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The Season of Eating 101

Too much turkey

It’s started. I call it The Season of Eating. There’s really no way to get around it, one way or another your healthy living tendencies will go to shit during this period. Some of us will manage better than others, but basically we’ll all suffer a shift in our waistlines and our exercise regiment.

First and foremost, do not to panic! Worrying will only stress you out causing you to eat or drink more, elevating the situation.

I’m not going to lie; I cave during The Season of Eating. I definitely dive head first into most opportunities to suck down yummy food and drink. Miraculously, I usually manage to keep the same jean size but it’s not a pretty picture nor is it easy.

Anyway, here are just a few little things that I personally keep in mind during these challenging times. They work for me and they’re pretty painless.

  • Baked goods – Eat only homemade stuff or things that you can be darn sure will be worth the calories. When confronted with a cookie tray from Cost-Co, skip it and wait until someone passes the truffles or homemade snacks.
  • The same goes for the cheese platter. If you can’t skip it all together then pass up the blocks of Safeway cheese and wait for the artisan cheese platter to surface. It might not appear for a day or two but it will at some point!
  • Sign yourself up for a workout class or organized event. Perhaps a New Years Eve or NY Day run, cycle or walk. There are tons to choose from. It’ll force you to stay on top of your workouts. I’ve signed myself for a New Years Eve half marathon that I’m not fit for at the current moment, so like it or not I’ll have to dig deep and train, impending cookie gut and all!
  • Keep moving. I like to keep moving. It tuckers me out sometimes but it helps keep the furnace burning.  Examples: Walk and take the stairs everywhere possible. Get up in the morning, have your coffee and go for a walk/run/ride or what ever you can manage for as long as you can manage it. 10 minutes is better than nothing! Mid day, walk/take a yoga class, just move for at least 10 minutes. Same goes for the evening, don’t just go home and sit on the sofa ever. Even if you can’t do this every day do what you can when you can. Make the effort it does help!

Here are some numbers that might motivate you. 10 minutes of: (The math will obviously vary depending on your body weight, composition and the pace at which you perform the task)

  • Walking at brisk pace will burn 54 calories
  • Heavy cleaning will burn 54 calories
  • Step-ups (using stairs) burns 175 calories
  • Raking leaves burns 40 calories

And, try these lean muscle builders. Remember, the more muscle you have the more calories you’ll burn just sitting at the table next to the cheese platter.

  •  Squats—Do ‘em while you brush your teeth
  • Walking Lunges — As you move about your home
  • Push-Ups — Do 10 every time you find yourself at the kitchen sink. (Against the wall or on the floor)
  • Curls — With a can of soup or bottle of detergent
  • Plank Position — While reheating food. Hold for 30 seconds and work up to 3 minutes.
  • Crunches — There are a thousand versions. Pick the ones you like and do ‘em while you watch the weather.

So there you go, these are things that help me. If you want to be, or if you can be super good, then skip all the holiday treats, simply walk past the cookie platter and when cooking, find ways to make healthier versions of the dishes you serve. Unfortunately total abstinence won’t work for me so I’ve found these other things that help me. As for you, it’s up to you to find ways to enjoy the season and manage your waistline at the same time, I can only offer suggestions.

The bottom line, enjoy this time, no matter what.

Happy Thanksgiving to you all! I’ll be on back Monday 11/28 with something very gripping to say…

P.s. Click here if you want to know how far you’ll have to run/etc to burn off the bits of your T-giving dinner. I say, just keep moving and stop counting!