Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Category Archives: Well-being


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Feed your soul

Ommmm...

I’m gonna be honest with you, I’m in a bit of a mood today.  Can’t seem to find my rhythm. Not sure why, yesterday I did all the right things, ate right, had a great workout, spent time with friends but alas, today I’m cranky. Maybe it’s the nasty weather or maybe there’s something going on in my head that I can’t put a finger on. Either way I’m reminded how important it is to remain calm and to feed your soul as well as your body.

Life ebbs and flows. If you can remember and trust that than your relationships with others as well as with yourself will flow much more smoothly. Be kind to yourself when the mood calls for it, learn to forgive and be patient allowing for the waves of life to flow.

Just like anything, it takes practice to relax and live like this, but the benefits will expand your life in ways you may never have imagined. Learning to pay attention to your energy and mood is fundamental for achieving your goals. Here are some tips for finding and incorporating more of that flowing ease into your life:

  • Take note of when you’re happy – When you’re happy, life flows. It sounds simple because it is. When you’re doing things that make you happy, you open the way for even more happiness to flow into your life.
  • Pay attention to your aggression level – If you’re fighting and obsessive, you might actually be pushing too hard and pushing your ultimate goal even farther away.
  • Feed your soul every day – Make a point of taking time to get happy. Do something for someone you don’t know · Take some quite time just for yourself · Play with your kids or your pets · Pay attention to your romantic partner · Your friends · Your garden.

Remember, you can’t strengthen the body without also strengthening the soul.

p.s. Thank you Ronald from NC for your “comment” yesterday in reference to my Workin’ off my muffin post.  While I appreciate your offer “to take a ride on… (your construction apparatus?)” I feel that posting such a comment might be misunderstood by the masses. I trust you understand.

p.s.s. I love it when people send me comments. I will post them if I feel they’re appropriate.  Send what you like, either way I am sure to be amused!


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If your brain wants to do it, your body will follow

Ridin' in Iowa

I had just picked my Dad up from the Oakland airport.  It was the day before Thanksgiving 2008 and we were en route to Redding some 3 hours away.  As my Dad squirmed uncomfortably in the passenger seat of my Mini Cooper he said to me, “I’d like to ride my bike across Iowa. I heard about this organized ride that goes from the west side of the state to the east. It’s only 500 miles. I think it would be a nice thing to do. What better way to see Iowa, and it’s flat all the way. How hard can it be?” I said… great idea Dad, if you start training now you should be ready to do the ride by next year. Dad said… “Next year, I want to do it this July.” I’m not sure if I actually laughed out loud but I know I did in my head.  I thought, he had completely lost his mind. My Dad, in his early 70’s is very fit and very tough, but not a cyclist. He owns a bike but it’s a cute little 40 lb bike built for riding to do errands around town. Certainly not meant to ride across an entire state. All I could say was… Dad, I really think you’ll need more time to train for this event. 500 miles with 7 days of riding and camping along the way is a long week.  It’s not as easy as you think and by the way, Iowa is not entirely flat! Not by any stretch of the imagination!

In spite of almost zero training, in July 2009 we did the ride across Iowa, Ragbrai as it’s called. My Dad, Paula and Me. I went to keep an eye on them, as I was the only one with a clue as to what we were getting into. After the first day, both D & P were praying that the following days would be easier. They were not, there were lots more hills and rain and wind but they took it one day at a time and were thankful to see the end of each day.

In the end they both pulled it out. Failure was simply not an option for those two. They had a goal and they made it happen. It was amazing and I was incredibly proud to see them finish every day leading them closer to the end of the ride and to the reaching their massive goal.

My point – You can do anything you set your mind to. That was made clear to me in Iowa that July. We’ve all heard impressive stories of things people have done. Why not see what you can do?


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Workin’ off my muffin

Workin' it!

Get a Hula Hoop.  Use it to have some fun and get a little exercise. There are classes and videos and all sorts of suggested uses for a Hula Hoop. Even Marisa Tomei has gotten in on the action with her own video and hoopBody Kit.

I’ve just ordered a weighted hoop (2 lbs); they say they’re easier to operate and I would guess allow for a better workout.  Either way, I intend to use mine as a vehicle for laughter and to work my core. Remember, my Ab Challenge? Maybe even one day I’ll try a Hooping class but for now it’ll be a fun way to break up my core workout.  A few crunches here, a few turns of the hoop there. Get where I’m comin’ from?

For inspiration have a look at this video. It’s called April Curvy Hooping. While you might think this sister could use a little more core work she’s clearly fitter than she looks and I think one hot Hooper! Seriously…take a second to click on the link.

(And yes, the Hula Hoop will be making an appearance at one of my Fitness Walk workouts one day soon…)

Make me proud! See you back here on Monday…


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Unbitter!

Valentines day is next Monday. Personally I’ve never really cared much about Valentines Day. It’s one of those days that never seem to meet up to your expectations. I am starting to get a little annoyed lately though, I keep hearing this ad on the radio for something called “The Bitter Ball.” It’s for folks without Valentines.  While the name is funny I really hate thinking about spending a perfectly good day being bitter. Bitterness gets you no place you want to be. I also heard someone on the same station ask, “who came up with Valentines Day anyway?” With that I decided to do some looking into the history of Valentines Day.

As usual, there are a bunch of legends and stories so who really knows the truth. The bottom line is, Valentine was a priest who became a saint because he helped people, not because he was some over the top romantic or sex god. Most notably, Valentine married soldiers who where banned from marring because Emperor Claudius II decided that single men made better soldiers so he outlawed marriage. Saint Valentine is also said to have healed a blind girl while he was in prison waiting to be executed. Just before his death he wrote a note to the former blind girl that said, “From your Valentine.” And, there you have it!

Rather than stewing up a big ol’ batch of bitterness this Valentines Day, I suggest that we do something nice for someone we don’t know.  Like Saint Valentine. You can be anonymous if you like. Think of it as a social experiment. (You can still do this even if you have a “real” Valentine). It doesn’t have to be big, all you have to do is take the guys in the mailroom at work something nice, or pay the bridge toll for the car behind you (I love it when people do that for me!). Buy the person in line behind you at the Starbucks their coffee. They don’t have to know you did it. Just give the cashier an extra few bucks and tell ‘em what to do. Take the dogs at the animal shelter some biscuits! How easy is that!

If you make someone feel good it will make you feel good. Just try.

Start thinking about your plan…I’ll check in on you later.


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Code Yellow!

I gotta go!

I know a guy that once worked for one of those package delivery services (you know, like FedEx or UPS). One day he had to go to the bathroom so badly that he simply could not hold it anymore.  With no public restroom in the vicinity he was forced to empty his bladder into one of those (previously unoccupied) padded envelopes, as he hid from view in the back of his delivery van. While this story makes me laugh every time I think of it, I can definitely sympathize.

As a former elite bicycle racer with many hours in the saddle I know all to well what it’s like to be on the edge of dampening my drawers.  In the sport of bike racing there are skills that one learns allowing them to take care of such matters sans stopping your bike. Such skills are not easily mastered and in my experience used only as a last resort. Kind of like the situation above.

The bottom line is (no pun intended), we’ve all been in situations where we had to “go” and there was no designated place, to go. On that note I thought I’d take the opportunity to talk about the dos and don’ts of “going on the fly,” or “Code Yellow” as I prefer to say.

First of all public urination is against the law. While in the countryside it’s more acceptable than in town, it’s still illegal.  National Parks may seem like the country but they are not. It would be bad to get caught going in a National Park. Be aware and be as respectful as you can while committing such an act.

Find a spot out of view of others. We don’t need to see you, it’s not that funny! Please don’t leave paper or other “business” lying around. Take it with you or burry it. Also remember, if you expose yourself in public you can be put on the sex offenders’ list.  That can’t be good!

My friend Penny just reminded me that it’s also advisable to check for poison oak prior to dropping your drawers in the bush.  A case of poison oak on your undercarriage can really put a damper on things.

If you want me to teach you how to pee while riding your bike I can do that. However, it’ll cost you…


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Letting go is hard to do

It’s hard to let go of things.  Especially those things that you really like but that may not be good for you. When you let go of something there’s always the fear that you’ll miss what you’ve released and there may be no going back.

Here are a few things you can let go of without worry, do your body and soul some good.

  • Play catch – With a friend or against a wall by yourself.  It’s good for concentration, coordination and your pecs.
  • Toss out all the things in your closet that don’t make you feel “alive” (That’s what Oprah says – did you know that Oprah just found out she has a half-sister? Drama!).
  • Go to a pub, have a pint and throw a game of darts.  Darts are hella fun and a good way to meet some new friends.
  • Horseshoes – Golden Gate Park just finished fixing up their Horseshoe Pit. Again, good for the coordination, who cares if you don’t know how to play.  Just go toss some shoes.
  • Time to compost all the old stinky food in your frig.  Clean out the frig and clean up your diet.
  • Play around with taking your hands of the bars for a few seconds the next time you go for a bike ride.  If you’re a little nervous just hold ’em right over the bars.  (Obviously don’t do this on a busy street!). This is fantastic for your core.
  • Batting practice – Find a batting cage or just head for the local ball field. They’re all over the city.  Swinging a bat (even if you miss) is great for the whole body!
  • Fling a Frisbee at the beach, play a little volleyball, badminton, the list goes on. The weather is perfect right now!


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Slow your roll!

FYI – Mr. Police Man is on the hunt in The Presidio. I was stopped twice this week for rolling through a stop sign on my bike. I slowed, but didn’t “come to a full and complete stop.”

Here’s the dirt, if you’re on a bike you are just like a car. You’re supposed to come to a full stop. Most of the time you can get away with stopping, doing a track stand (not actually putting your foot down), looking both ways and then rolling. That’s not what I did this time. I just blew right through the sign. Both times. Bad Kelley!

I’ll do better for now on. I’ve decided to think of stopping at the signs as a chance to work my thighs, core and balance. I’ll come to a complete stop, track stand, look both ways and roll. That or risk a $200 ticket.

Here are some law-abiding things to try this weekend.

  • Coyote Hills half marathon, 10K & 5K – This is an East Bay trail run that takes you over the low hills of Coyote Regional Park in Fremont. It’s a bit of a drive from SF but the weather will be fantastic and this is a great way to keep you motivated through the winter. Remember, it’s acceptable and common for people to walk rather than run in these “races.” I give all trail running/walking a big two thumbs up! This event is Saturday @ 9am.
  • Volunteer at the annual Muir Woods Earth Day Celebration. Help to restore and preserve this spectacular national park. This is a great way to get a workout and do something great for your environment. Projects include planting, habitat restoration and weed removal, mulching, tending the forest floor, and trail maintenance throughout the Redwood Creek Watershed. All you have to do is show up with a good attitude and they’ll take care of the rest. They’ll even feed you lunch at the end of the event. It’s going to be a wonderful day! Saturday, 8am.
  • Walk the Wiggle Natural History Walking Tour – Before bikes were invented, the popular Wiggle bike route was a foot trail to avoid the hills. Research suggests Mission Dolores was founded in the Wiggle and later, the city expanded to fill the valley with houses. This is a two mile guided walk investigating art, landscape and native societies. Sunday @ 11am.
  • Thinking ahead – Women’s Bike Boot camp – SF Recreation & Parks Department. Starts Saturday 2/12 and runs through 3/12. It’s $60 for 5, two-hour workshops. That’s practically free! Here’s what you get – This is a women’s-only mountain bike boot camp. Learn how to change your own tire, corner like a pro, descend and flow through the woods with confidence. This workshop will be taught by a woman to women, so no need to be intimidated! All are welcome. Even if you have experience.

Have a great weekend. See you Monday!


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Don’t bother me I’m sweating!

(An addendum to Yikes, critters in my path)

I should have said this before but forgot, it’s worth mentioning so here I go.

Rule #1 – Never, ever run up to a woman while she’s working out and tell her that you like her ass. That line only works when we’re drunk and even then you better be damn hot!

Rule # 2 – Don’t tell her that you’ve seen her around before.  You annoyed her with the first bit and now you’re freaking her out.

Rule # 3 – When she picks up her pace and politely turns you down for a date, do not under any circumstances keep trying. You’re done.

Do I sound cranky?  I was, but I’m not anymore.

Carry on…


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Yikes, critters in my path!

I was walking along Crissy Field the other day when I spotted a crowd of people standing around a pile of sand.  As I walked past one of men said to me “what is that?” He was pointing at a gopher that was popping out of a hole in the sand. I chuckled and said, “it’s a gopher.” A woman then said, “What do we do?” I chuckled again and said, leave him alone.

Further down the path I began doing some walking lunges.  Just then a dog that had been walking behind me with it’s owner started barking.  I stopped and looked back to see the woman scolding the dog.  She then apologized for her dog’s outburst.  I appreciated the gesture but knew that I was the one to blame, I had frightened the dog by my sudden change in movement.  I then asked the woman if I could say hello to her dog, when she agreed I knelt down to the dogs level, put my hand out for him to sniff and said hello. The fluffy fellow then ran up to me and licked my face as I pet him and explained to Dude (that’s his name) that I was just exercising and that he had no reason to be afraid.  The woman was very thankful and happy to have encountered a person who understood that her dog did not mean any harm.

It was at this point that I realized that some of us become confused when we encounter strange critters in our path.

Here are a few basic rules I thought would be worth remembering.

Basic human etiquette

  • Don’t hog the entire path.
  • Bikes yield to pedestrians and both bikes and pedestrians yield to horses.
  • Don’t litter & pick up your doggie doo.
  • Smile or nod at those you pass. Be nice.

Dogs in your path

  • You really should not bug dogs too much.  Don’t run up to a dog or approach them. Let them come to you. If a dog comes up to you to have a sniff, let it. If you want to pet the dog ask the dogs owner if it’s okay. Sometimes they will say “no,” but most of the time the owner will be happy to let you have some doggie love.  First show the dog the top of your hand (fingers closed under). Once you’re sure the dog is friendly, open your palm to so it can see that you have nothing hidden in your hand. Get down to the dogs level (squat down) so you appear the same size and it’s not intimidated by a larger animal (that would be you). Never put your face down by the dog’s mouth unless you’re pretty darn sure it’s friendly.

If you encounter a horse on the trail

  • Communicate to those on horseback as you approach. If you’re approaching from behind, warn them of your presence before you pass. All you have to do is say, “hello, nice day”. Just let them know you’re there and that you’re friendly.
  • The rider should reign the horse to the side, allowing you room. When a horse is passing you, step off the trail to give the horse plenty of room, but remain in plain sight. When you’re passing a horse, do the same.

If you see a coyote

  • Give the coyote space. Do not approach the coyote. They say if you see a coyote you should scare it so it will go away. Wave your arms around, yell at it and throw rocks.  I’ve run into coyotes in the middle of the city as well as on the trail. I’ll admit I stop in my tracks but never have I had to throw anything or yell.  In my experience the poor hungry soul will just walk away on its own.
  • Take note – There have been some episodes of coyotes going after pets so put dogs on a leash so your pet will not be enticed to chase after the coyote. The closer your pet is to you the safer it is.

In the end – Enjoy your encounter with the critters. I leave you with a quote from John Muir.

“Any glimpse into the life of an animal quickens our own and makes it so much the larger and better in every way.”


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What is a Fitness Walk?

A Fitness Walk is a workout tailored to those wishing to participate in an exercise program yet are not comfortable committing to a more intense boot camp style class or challenging training regiment.

During these workouts you can expect to walk briskly take in the scenery and perform various low impact, body toning and agility exercises.

Think of this class as a soft-core circuit-training workout or the precursor to those ever-popular “boot camp” classes (something to aspire to if that’s what you’d like).

Don’t misunderstand – this is a workout, not a stroll, we will not be stopping along the way for cocktails or cocoa.

For more information contact Kelley@motionstarved.com