Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


Leave a comment

Don’t groundhog yourself!

Punxsutawney Phil

Groundhog day is celebrated on February 2 in the United States and Canada. According to folklore, if it’s cloudy when a groundhog emerges from its burrow on this day then spring will come early. If it’s sunny, the groundhog will supposedly see its shadow and retreat back into its burrow, and the winter weather will continue for six more weeks.

Is it me or does that make absolutely no sense? Read it again and think about it. I got the paragraph from Wikipedia. They know their shit, but it’s the logic that has me confused.

From what I can tell there are a few groundhogs around the country that have been coaxed into predicting the weather. There’s Jimmy the groundhog, Wartian Willy the groundhog, Staten Island Chuck and the most famous, Punxsutawney Phil. PP lives in Punxsutawney, Pennsylvania and does his work there. Being a person that hates the idea of caged animals I don’t much care for this practice especially after seeing photos of these critters. While they all look well-groomed and “healthy” they’re all extremely chubby and perhaps (although I’m not an animal fat specialist) very over weight. I fear they all could use a bit of exercise and some diversity in their daily routines.

That brings me to the Movie Groundhog Day with Bill Murray. Remember that? Bill plays a TV reporter who finds himself repeating the exact same day over and over again. After indulging in hedonism and numerous suicide attempts, he begins to re-examine his life and priorities and eventually realizes he’d be wise to take advantage of the situation and break out of his patterns. Once he makes some changes to the cycle, his life improves and all is well. Storybook ending so to speak.

Unfortunately Punxsutawney Phil probably doesn’t have the option to change his ways to better his life and health but you and I do. I’ve said it before and I’ll say it again; change it up, mix it up, challenge yourself, excite yourself and you’ll become a more rounded athlete, happier, flexible, interesting person. Doing the same thing over and over again makes you good at one thing and teaches your body and mind to move only in that one direction, and eventually it will fight back.

Lets start with this: today brush your teeth, your hair and open doors with the opposite hand you normally do.  Just try it!

Happy Groundhog Day!

Advertisements


2 Comments

Morning people

Morning stretch

Most mornings I wake up at 5:30 am and trudge around making coffee and getting ready to go out into the freezing cold where I command people to do things they usually don’t want to do. That’s my job these days. I’m a trainer. I love this job although I’m not used to thinking of myself in this manner just yet. Regardless, it was early on the morning of Friday, January 27th 2012 that I realized just how special it is to be up and out, starting your day while most of The City is still snug in their beds.

I think we all know that it’s difficult to cultivate and maintain the self-control and motivation necessary to regularly hoist ourselves out of a warm cocoon and heave our bodies into a state of ferocious discomfort, in the name of physical fitness. I will say this though; it’s well worth the effort. There is truly something special about watching the fog pull back from the shore or watching the sunrise, realizing that the clouds are sometimes orange, pink or purple early in the day.  Sometimes you hear owls and see wild critters, on a very special day you might see a bunny or three darting across your path. These are things you can’t begin comprehend until you experience them yourself.

So, the next time you’re laying in your warm bed trying to force your leg over the edge and toss the covers off, remember, feelings of discomfort are fleeting, only lasting for a moment. And, the first step onto the cold floor is the hardest; the day gets brighter and warmer from there.

Hope to see you out there…


Leave a comment

Motivate Monday

"Either do or do not. There is no Try." - Yoda (Jedi Master)

Hey gang, it’s a rainy Monday here in San Francisco and my day is starting off a little dicey. My 8am client bailed on me, and my cat’s pissed because I rescued a mouse from her death grip (yea, I don’t like mice either but mice guts are worse). I’m thinking we could all use a few motivating words to get the week off to a smashing start.

Check out some of my favorite motivational quotes from the World Wide Wise:

 “It’s enduring those cold & rainy training days that get you to your goal.” – George Hincapie

 “Anything’s possible if you’ve got enough nerve.” – J.K. Rowling

“To MAN UP is to do what you have to do not what you want to do.” – Chris Dovale & my Dad say this

 “A superior man is modest in his speech, but exceeds in his actions.” – Confucius

 “A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.” – Herm Albright

Happy Monday and Gong Xi Fa Cai!


Leave a comment

Inspiration seeds

Bespoke inspiration

You’ve heard of “paying it forward” right? It’s when you do something nice for someone and in turn that person pays it forward by doing something nice for someone else, and so on and so on and so on. Pretty soon everyone is doing something nice for someone else and the world is a much better place.

The same thinking works for inspiration. If you inspire someone to better himself, they may just inspire someone else to do the same, and so on and so on… See where I’m going with this?

Here’s a current example:

Last January  I started working with Diana, she wanted to lose some weight and tone up. At first, Diana could do about 3 abdominal crunches before she’d slam her legs to the ground and groan in pain. After a few months Diana got much stronger and actually began to like working out, she lost a nice chunk of weight and people took notice. One day about six months into Diana’s training, her mother became so impressed with Diana’s new ways that she talked her neighbor into power walking 3 mornings a week with her, something she had not done in years. After a few weeks of steady walking Diana’s mother and her walking partner inspired another neighbor to join their morning walks. Now, six months later they’re walking five mornings a week and have added another two walkers to their group.

So you see… it started with Diana, she inspired her mother, her mother inspired the other three walkers, those three walkers have now gone on to inspire their friends and family.

Pretty cool, don’t you think?

Inspire someone; all you have to do is plant the seed in one person and then watch it grow…


Leave a comment

Things that go crunch

Crunch!

I first posted this piece, this time last year. Looking back at my year in blogging I realized that I’ve covered a shitload of topics and that my newest followers and clients have not been privy to some of my (in my mind) best work. That said, do me a favor and have a read, or read this post again. It’s got some smart ideas.

Popcorn – Popcorn is a whole grain that provides carbohydrates and fiber. One cup of air-popped popcorn contains only 31 calories, and when popped in oil is only 55 calories per cup. Stay away from the “butter” they slather all over it at the theater, that’s a whole different story. By the way, National Popcorn Day is January 19th 2012!

Leaves on the ground – Try this, it’s fun. First, think like a kid. See a leaf, step on it. Step on all the leaves you see on the sidewalk ahead of you. Unless the sidewalk is paved with leaves you’ll find that you have to zigzag and do some jumping.  It’s good for your agility, it’s fun and it burns more calories than just walking along. I do it all the time.

Lettuce – It’s popular these days to substitute lettuce leaves for bread when having a sandwich or even a burger.  Good idea for a change of pace but if you keep to whole grains you can have your bread and lettuce too.

Abdominal exercises – Okay so your abs don’t actually make a crunching sound but I’ve heard some other noises come out of people while doing ab work.  I suggest starting with as many crunches (any variety) as you can do at one time. Rest for a minute and then do it again. Do this three times.  The next day, do it again.

Toasted whole wheat bread – There’s nothing wrong with a piece of whole grain toast spread with a little nut butter before a morning workout or for an afternoon snack.

The sound a motorcycle makes when you back into it while parking – If this happens best not to panic. Get out of your car, assess the damage and leave a note containing your name and telephone number.  Then pray the owner’s not really big and really pissed.

Apples – You know what they say, an apple a day keeps the Dr. away. Make sure to eat the peel that’s where most of the fiber is.

Cereal – Choose a cereal containing whole grains and lots of fiber.  Breakfast cereals are good sources of vitamins and fiber. Watch the sugar level. The recommended amount of sugar consumed per day is a maximum of 12 teaspoons (48 grams).

Your ankle when Dr. Barbara adjusts it – Call me a dummy but I didn’t realize that I could go to a chiropractor to have my ankle adjusted. When I sprained it last month Coach B suggested that I do just that.  He was right, once the swelling went down Dr. Barbara gave it a little twist and the next day I was back on the prowl. Remember that.

Nuts – All nuts are yummy and contain lots of good things. Try Almonds as they’re full of fiber or Walnuts, which are high in fiber as well as omega 3’s, both good for heart health.  Personally I like Brazil nuts which contain high amounts of selenium. Selenium is shown to reduced risk of both breast cancer and prostate cancer.

Ice – Who doesn’t like to crunch on the ice in their glass after finishing a beverage (I like a Manhattan these days but I should probably suggest juice or water)? Crunching on the ice works your facial muscles and ice is water so that’s always a good thing.


Leave a comment

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.


1 Comment

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.