Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Category Archives: Fitness


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The scale is not your friend

Fat vs Muscle - That's a lot of fat!

Years ago I stopped getting on the scale. Why? Because it’s full of bull and I have no patience for bull. Why do I say that the scale is full of “bull?” Because it tells me things that have very little bearing in reality.

I learned a long time ago that while the scale may tell you that you’re light (and that’s what most of us want to hear), that doesn’t mean you’re fit, strong or healthy. It simply means that you’re light, or starved, or possibly dehydrated on that particular day. Or, maybe you’ve been dieting and you are low in body fat, but can you jog up a flight of stairs without gasping? Got any muscle tone or are you giggly? You might be light but you may not be fit.

In my mind the best judge of fitness is via the way you look and feel, and the best way to judge the addition of girth is through the constraint of your clothing and reflection in the mirror, rather than the vision on the scale.

Here’s my question: Do you want to be light (thin) or do you want to be healthy? I like being healthy  myself. I am not light, I have never been light, I will never be light and I don’t care about being light according to the scales definition. I don’t need to be particularly “light?”  I’m healthy, fit, and look pretty darn swank as well as can put up a hell-of-a good fight when challenged (I mean in a race or fitness challenge not bar brawl…but I’d be okay there too).

If you want to look light, get fit; get regular aerobic exercise and build muscle rather than fat. A large part of the key to fitness is muscle mass, remember that muscle is denser than fat (%18) so it takes up that much less room in your body. Visualize this, one pound of butter is equal in size to one pound of fat. You know what butter looks like; it’s the whole box of butter. Not one stick, all 4 sticks that come in the box total one pound. Now, one pound of muscle is about the size of your fist. Visually much smaller than a box of butter. Plus, muscle burns calories to stay alive so it works with you to burn fat. Fat just sits there looking lumpy until you burn it off.

This difference in fat vs muscle mass is why you can have two 140 lb women, one a size 8 and one a size 12. Not only does the size 8 women look and feel great, most likely she’ll live a healthy, longer life. Plus, she gets to eat more than the size 12 women because she’s full of strong calorie burning muscles rather than lumpy fat. Now isn’t that worth a little sweat a few times a week?

I’ll be back bright and early on Wednesday with some easy muscle-building ideas.


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Labor Day extended….

Hi All! I hope you had a wonderful long, Labor Day weekend. It’s time now to get back to business and start working on a survival plan to get us through the rapidly approaching Holiday Season (Or cookie eating season as I refer to it).

But before we do that I’m going to be taking a few extra days off to recharge my batteries and work up a solid approach.

While all classes will be in session this week, blog posts will not be updated until next Monday 9/12. Until then I ask you all to consider your fall fitness goals and look into signing yourself up for an event to keep you motivated.

While I’m away, remember to eat your five colors a day, stay hydrated, stretch and get at least 30 minutes of exercise five days a week. Oh…and learn something new while you’re at it.

See you soon…


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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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What motivates you?

What motivated him to do this?

I’m motivated by fear. I sign up for tough fitness challenges because the fear of pain and failure motivates me to get off my ass and train. When I look in the mirror and see my hiney sliding down the backs of my legs, the fear of a pancake butt motivates me to do the dreaded step-ups (although it seems gravity moves faster than the rate at which I can do enough step-ups).

It’s pretty basic or me. It’s about my selfish, personal fears. Nothing more.

I need your help — Tell me what motivates you. Acceptance? Health/fitness? A smaller pant size? A person? An event? Use a fake name if you like but help a gal out. I need inspiration. If you can’t say what motivates you then tell me about something that inspires you.

Thanks in advance for your assistance.

Kisses…


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Cat and Cow

Cat & Cow Pose

After I posted the piece on Eagle Pose for sore neck and upper back relief, I was asked to “write about more things like that.” So, here you go…

Try this sequence to bring flexibility to the shoulders, spine and neck, while softly stimulating the abdominal organs.

Cat & Cow

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Point your fingertips forward. Place your shins and knees hip-distance apart. Center your head in a neutral position and soften your gaze downward.
  2. Inhale as you drop your belly towards the earth. Lift your chin and chest, and gaze up toward the sky. This is Cow Pose.
  3. As you exhale, draw your belly to your spine and round your back toward the sky. The pose should look like a cat stretching its back. This is Cat Pose.
  4. Release the crown of your head toward the ground, but don’t force your chin to your chest.
  5. Inhale and come back into Cow Pose. Then exhale as you return to Cat Pose.
  6. Repeat 5-20 times.

For other basic shoulder stretches check out this site.


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The coolest thing to hit two wheels

Stop!

If you know me, you know that I’m an absolute snob when it comes to bicycle handling skills and simple road etiquette. Having been somewhat of a damn good cyclist in a former life, I’ve seen the good and the bad side of folks on bikes. In fact, my nickname used to be The Bike Nazi. Why? Because I have zero patience or respect for folks exhibiting poor, or unsafe bike handling skills or simple etiquette.

While bicycle handling and etiquette are each very large issues, one of the most concerning is the lack of respect for the common stop sign. Declining to stop when required is not only a safety issue but an unfortunate missed opportunity to practice ones handling skills (trackstand, getting in and out of pedals…) and the building of fast twitch muscle fibers (they help you sprint & move quickly).

Rather than going any further, I suggest that you read the article below. I’ve lifted it from Katie Kelly at MillValleyPatch.com. Katie has captured my personal thoughts re: the stop sign issue perfectly. We ask that you read it and spread the word.

Stop! Braking news!
How the coolest thing to hit two wheels is likely already at your fingertips.

It’s a growing cycling fashion statement, a training tool, and an indicator of riding prowess. No, it’s not the latest GPS device or power meter. It’s stopping for red lights and stop signs.

It’s all the rage, and all the cool kids are doing it, from national championship winning bike racers to downhillers to commuters. What may have started as a countywide crackdown against red light runners is evolving into a habit that quickly differentiates between Marin locals and those passing through, the experienced and those trying to show off. The difference? The experienced, skilled crowd stops for stop signs.

And it’s not just cops sending the message.

“I confess, I used to do it,” says Sean Fekete, of San Rafael, of yesterday’s trend of rolling through stop signs. “I’m cruising along, don’t want to stop and then start again.”

Today, whether riding after work on a fixed gear or blazing down a mountain on his downhill bike, stopping for stop signs has become part of Fekete’s regular riding style.

Why the change?

“I was riding a lot with a bike racer, and she was stopping at all the signs, so I just did it because she was,” says Fekete. “Later, I was working with a local coach, and his rule was that if you ran stop signs or red lights, he wouldn’t work with you.”

Fekete is just one of a growing number of Marin locals who feel intense annoyance at those who don’t stop.

“It’s lazy and disrespectful,” he says. “If you want to ride without having to stop, enter a race. Why give pedestrians and motorists even more reason to hate us?”

“I see people blowing stops signs so often now,” says multi-masters track national champion Pete Billington, also of San Rafael. “It is really frustrating when the same people complain about cars not respecting bicyclists.”

What sign running cyclists don’t realize is that not only do they stand out to the crowd as either inexperienced or dangerous, they’re missing out on a valuable muscle defining training tool.

“Stopping at stop signs really is a good opportunity to develop strong core muscles and even sprinting technique,” says Billington. “The tendency to swing the bike from side to side during a sprint is just wasted energy and practicing hip drive and forward acceleration is critical to developing top speed.”

Throw that at the next newbie who screams “On your left!” at the next stop sign.

How to Stop for Stop Signs

We asked Officer Paul Stromoski of the Ross Police Department what exactly cops are looking for when it comes to stopping for stop signs. You may find yourself surprised at how easy it is.

1. You don’t have to put a foot down. Come to a complete stop, yes, but it’s okay to stop for a split second, and then continue on. “Nowhere in the California Vehicle Code does it say cyclists have to put a foot down,” says Stromoski. But if you’re unable to maintain a track stand (balancing your bike at a complete stop), then obviously, you should, especially in a situation as described in Tip #2.

2. Give motorists and pedestrians who were at the intersection before you the right of way. This is Driver’s Ed 101, and yes, it applies to cyclists. Yield the right of way to those who rightfully have it and you may suddenly find your self within an intersection of allies. Who wouldn’t want that?

3. Cops want to see you physically turning your head to look in all directions. “You might think a peripheral look from the corner of an eye is enough,” says Officer Stromoski. “But we’re looking to see your helmet actually moving. It’s the only way we know you’re really looking.”

These are three tips that can spare you from expensive traffic fines or from drawing attention to yourself as an absolute novice. They could even save your life. And who knows? They may even help you get to the podium.

P.s. Thanks Mo, for bringing this article to my attention.
P.s.s. Thanks Katie, for sharing your words.


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Weekend Warrior Challenge

I suggest you drink U'r wine after your run...

What’s the haps for the weekend? Here’s an idea, how about I give you a little challenge? It’s just a little something to get you started.

First, did you read my post on Watercress? It’s very stimulating, or at least informative. I suggest you check it out and toss together a delicious watercress feast over the weekend. Try it, you may like it.

Planning to get some exercise this weekend? If you are, good for you! If you aren’t, shame on you! Either way, I suggest that you spice things up by adding this little cardio interval circuit to your plans.

Here’s how it works:

Warm up with a jog, walk and light stretches 10 minutes.
30 seconds cardio (any form you like)
60 seconds rest (yep, rest, stand or walk around just breathe!)
Repeat this sequence for 45 minutes.
Cool down with 5 minutes of stretching.

Voila! You just burned off four glasses or wine, or roughly 400 calories. I bet you feel good too!

Not sure what I mean by “cardio?” Here are some ideas for your 30-second bouts. Choose one or mix it up.

Jog up stairs
Jump rope
Run/Run in place w/high knees
Ride a stationary bike briskly
Skip
Step Up (rapidly done)
Jumping Jacks
Mountain Climbers
Burpees or Jump Squats

Give it a try! It’s only 30 seconds of “hard,” then you get to rest for twice that. How bad can it be? I did this workout today and I’m still alive to write about it. Let me know what you think, good or bad! Same goes for the watercress! Speak up people!

Happy 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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Turkish Getups


Want an exercise that will work your entire body? Here it is, watch the video.

If you don’t have a weight, use a soup can or filled water bottle. Remember to keep your arm up in the air and your eyes looking up at your hand.

Do 10 – 15 reps each arm or the best you can and work up to 10-15, you may skip the weight if you absolutely have to. Add this exercise to your fitness routine once a week. It will improve your all around strength, balance and coordination.


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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.