Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

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Yummy Ears

Corn Walnut & Feta Salad

Corn on the cob is one of the sheer joys of summer. I absolutely love corn, maybe a little too much. I’ve even been known to plant corn in my garden in San Francisco, which believe it or not yields a fine harvest.

The first thing I learned about corn when I started growing it was that corn is wind pollinated, not pollinated by bees. So, you have to plant corn in short rows in a block, rather than one or two long rows. I didn’t realize that so my very first crop didn’t turn out too well.

Since it’s corn season and we’re starting to see corn at the market I thought I’d take this opportunity to share a few notes about corn.

How to Choose Corn — Look for grassy green, tightly wrapped husks; glossy, pale yellow silks (sticky ones indicate freshly picked ears); and a moist stem. If the market lets you peek inside the husks, check for dried-out kernels; otherwise, squeeze the ear to make sure the kernels are closely spaced, firm, and round.

How to Store Corn — Corn is best eaten within 24 hours of purchasing it but unshucked ears in a bag will keep for up to 3 days in the refrigerator.

How to Use Corn — Fresh corn is most delicious at its simplest. Roasted on the grill or boiled and eaten right off the cob. Very fresh corn can be cut off the cob and tossed raw into salads.

To boil corn place shucked ears in a pot of cold water, as soon as the water boils the corn is done.

My very favorite Corn Salad Recipe — (found in Real Simple magazine a few years ago.) Serves 6

1-cup walnuts
4 cups fresh corn kernels (from 4 ears), raw or cooked (I use raw)
2 jalapenos, seeded and thinly sliced
2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
Kosher salt and black pepper
1/2 cup crumbled Feta (2 ounces)

Directions — Heat oven to 400° F. Spread the walnuts on a rimmed baking sheet and toast until fragrant, 6 to 8 minutes. Let cool and roughly chop. In a large bowl, combine the corn, jalapeños, lime juice, oil, walnuts, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Sprinkle with the Feta before serving.

Nutritional Information — 212 calories per serving, 6 grams protein, 3 grams fiber, 14 grams fat.


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Bootyliscious

Seriously?

I don’t care who you are, as you age your butt starts to sag and flatten. Even you fella’s. Seriously, nobody wants to look at a saggy booty!

The gluteus maximus is the largest and one of the strongest muscles in the human body. That means, it burns more calories than any other muscle. Work it, feed it, make it strong and it’ll respond by burning fat and standing up, rather than flopping down, looking bad and not meeting it’s potential.  Get my meaning?

My suggestion – Try this 15-minute booty toner. Do this workout three times per week with at least one day off between. If you’re ambisous do the circuit twice and/or add to your regular fitness routine.

Each week mix up the order of the exercises to keep your muscles guessing. Do the routine for a month and you’ll clean the junk outa your trunk. Beginners do only 10-15 reps each exercise and everyone should watch the attached videos for instruction. You don’t want to break your booty. There’s nothing worse than a broken, flat ass.

Have fun; let me know how you do!


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Radishes, not just for garnish anymore!

Kelley's Roasted Radishes

Before you turn up your nose hear me out! I realize that most people view the radish as one of those things that’s put on a plate for color to make it look pretty. Not necessarily to be eaten. Well, I am here to ask you to give the radish a chance.

Did you know that radishes are a member of the same family as broccoli and cauliflower? They’re also full of fiber and one cup of radishes contains as much potassium as a banana. That’s impressive. Radishes also contain properties that help with digestion and liver function. All great things for those of us looking to drop a few lb’s or do some detoxing.

While radishes can be grown year round, those harvested during winter and spring tend to be more sweet and tender. So, now’s the time to dig in!

While I like to eat radishes raw, I also like to roast them. (Bet you never thought of that!)

Kelley’s Roasted Radishes

2 bunches medium radishes (any color you like, the more colors the merrier)
2 tablespoons olive oil
Coarse Sea Salt

Preheat oven to 450 degrees. Cut washed and dried radishes in half and toss in olive oil and sea salt. Place radishes cut side down on baking sheet and roast until they’re crisp and tender, about 15 – 20 minutes.

I like to serve roasted radishes as a simple side dish or: spread rounds of toasted bread with goat cheese and place radishes on top. Sprinkle with chopped radish tops for extra value!

Come on, everyone deserves a second chance. Especially the radish!


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Eyes are a good thing!

Max Px2

This is Max. Max doesn’t know it yet but he’s destined for greatness. Given his genetic make-up Max will grow become a champion Time Trialist, Soccer Striker or Hip Hop Dancer. It’s a given.

While Max has yet to discover his destiny, he has begun to delve into the world of high style as it relates to eye protection. Let me share with you what Max already understands.

How many times have you been riding your bike or walking and experienced a head-on with a bee or some other airborne property? With all the critters and chunkage flying around in the air it’s bound to happen. Myself, I can proudly boast that I’ve survived dozens of flying critter crashes and it’s all thanks to the fact that I wear some sort of eye protection every time I set out.

If you partake in sports or basically walk around outside you should be wearing eye protection. It’s wise to protect your eyes not only from the sun but also from things that could potentially poke into them. Flying debris, elbows, tree branches, you get the idea. The best plan of action is to use lenses that have a built-in ultraviolet protection and are made of shatterproof polycarbonate. If you already wear glasses, you can have your prescription transferred to the safety eyewear for your athletic activities. Obviously the degree of eye protection you’ll require is directly related to the type of activities you are participating in.  You won’t need ski goggles to wear on a run. Technically you could wear them but why look like a dork?

Maintaining an eye-saving safety-mission doesn’t mean your civvies need suffer. These days there are many fashionable yet functional eye protection manufacturers. Do some shopping and make sure you have a pair of shades for sunny days and pair of clear lenses for rainy or dark days.

For best results choose eyewear that underscores your personal style. Max possesses a confident, brainiack, fresh, athletic “I’ll crush you in a few years” sort of attitude. With that he’s chosen eye protection that is functional as well as dashing, making a statement that supports his beliefs and active lifestyle.

Max’s moto, save your eyes and look marvelous doing it.


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Small bites

Maybe it’s this fine weather or the onset of dementia but I can’t seem to focus on anything substantial to write about so I am gonna give you a few small tidbits to chew on.

Artichokes — They’re spiky green orbs of goodness. Artichokes are high in both fiber and protein. It’s currently artichoke season. Most people cook the whole artichoke, and slip each leaf petal, one by one, through their teeth until they reach the delectable heart.

You can steam, grill, bake or stuff an artichoke but the basic system is to place a trimmed artichoke on a rack above an inch or two of boiling water. Cover and steam 25 to 45 minutes, depending on size, or until a petal near the center pulls out easily.

One large artichoke contains, 60 calories, 6 grams of fiber, 4 grams protein.

Mothers Day is Sunday — Get your card in the mail, flowers ordered or whatever you need to do. Don’t forget.

Do you have your Bike to Work Day outfit ready? — Bike to Work Day is next Thursday.  Get your bike dusted off, tuned up and ready to roll. Remember just cuz you’re on a bike doesn’t mean you can dress like a sloth. Represent in style and get a sexy outfit in order. Use this day an excuse to buy something new and bike friendly to wear. If you’re gonna do it, do it with style! Here are Mo’s suggestions for outfit inspiration. Bespoke Taylor, Swerve, Cycle & Style. Check ‘em out. Also remember that Mo will be controlling the snacks and swag down at the Ferry Building Energizer Station from 7:30 – 9:30 am. Swing by and give her a holla!

It’s nice out — Get out, drink your water and eat your fiber. Look at people when they walk past you and smile for the sake of Pete! Do it, even if for no other reason than to freak ‘em out.

Thanks for reading, have a great weekend…

P.s. Watch where you drop your drawers, it’s poison oak season!


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Where’s that funky stench coming from?

Deodorant just isn’t enough!

I don’t know about you but my exercise cloths smell really funky. Last week I was running and as I went along I kept smelling cheese. Then I realized it was me! I smelled like a big fat wheel of funky cheese!

If you ask folks how to get the stench out of your gear, you’ll be told to use Febreeze, 20 Mule Team Borax, white wine vinegar or baking soda. I even saw something that suggested you put your cloths in the freezer for a few days. That was funny!

Personally I like to stay away from products that contain ingredients that I can’t pronounce like Febreeze. Febreeze claims to be “specifically formulated to find and eliminate sweat odors.” It’s the “find” that worries me for some reason.  I recommend sticking with what Granny would have used. Baking soda or vinegar and possibly 20 Mule Team Borax. I like baking soda although I often have to rinse the batch twice.  They say you can pre soak but I don’t have the patience for that

Here’s the plan

  • First, your most offensive laundry should be washed separate from other clothes so you don’t spread the love.
  • My strongest recommendation is to add about a cup of baking soda to a large wash load. You can buy baking soda in a huge box so you don’t have to deal with all those small boxes.
  • Another idea is to use vinegar, this doubles as a fabric softener. Use a cup of white wine vinegar in the wash water.

That should do it although you’re gonna need to use this format every time you wash your workout cloths. That, or risk smelling like cheese.

Over and out…


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She let the boys eat her dust


I’m not really a horse person. I feel badly that horses are forced to haul around heifers like me for the purpose of our recreation. They always seem so sad.

Anyway, in spite of my horse apathy I‘ve found myself attempting to “ride” a horse once or twice in my life. A few years ago I agreed to go on a 4-hour ride over the coastal mountains of Marin, and along the beach. Sounds like fun if you’re a “horse person” but for me it was absolute hell. I literally prayed (and I ain’t a church goer) for the entire 4 hours. After the ride my legs seized up so badly that I couldn’t get up from the dinner table. No shit. My mother had to come over, help me up and lean me against the wall so I wouldn’t fall over. Another time I hopped on the back of some poor weather-beaten horse while on vacation in Mexico. Some how I managed to spook the creature, who then knocked the 10-year-old Mexican attendant up against the fence like he was a rag doll.  I don’t plan to get on another horse. Been there done that, moving on now.

Sunday night on 60 Minutes there was a segment on a horse named Zenyatta. If you don’t follow horseracing you’ve probably never heard of her. Zenyatta is the greatest filly in horse racing history and is the most accomplished female athlete of our time. She is a queen in the sport of kings.

Zenyatta’s racing style was to start the race in the back of the pack and then as she came down the final stretch she’d fire off her rockets and pass all the other horses. They say, “She let the boys eat her dust.” Her style was graceful, kind and driven. It’s been said that she would only go fast enough to beat the boys not humiliate them. Zenyatta’s drink of choice, Guinness. No kidding, she’d have a drink with her trainer most evenings.

Zenyatta is the sort of creature I aspire to be. Watch the video even if you aren’t into horses. It’s kind of heart warming.


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I predict a long hot season…

Hey there... what's U're sign?

It’s May. Did you know that May is named after the Greek goddess Maia? Maia was identified with the Roman goddess of fertility. Makes sense, spring, growth, rebirth, everyone is sniffing around looking for love this time of year. It must be the savage beast in us.

I wasn’t going to bring this up, but it keeps coming up so I feel compelled. My friend Jacks and I joke about it, when spring is in the air the phone starts ringing.  Old lovers seem to creep out from under the woodwork. It happens every year like clockwork. Suitors that you parted ways with years and years prior seem to suddenly feel the need to check in, to see if you’ve come to your senses I guess. It’s nuts, sometimes it’s amusing and some times annoying. Every single spring we ask ourselves “WTF?”

While this spring is no different, I still don’t have a clear answer for this phenomena other than, by definition spring means healing, hope and growth, and as time continues to move on, there will always be another spring and another chance. I guess it’s just the nature of the beast.

Anyway, lots going on in May, many opportunities for fun, fitness and romance. Start taking your vitamins and stay hydrated. I predict a long hot season…

P.s. May is both Skin Cancer Awareness and Bike to Work Month. Bottom line, wear your sunscreen and ride your bike.


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My nose is F’ing huge!

I hope that nose came with the glasses!

Sorry Dad, I know I have your nose and that fact makes you’re remotely proud, but our noses are ginormous! When I was 8 it didn’t seem like a big deal but as I age — “It” keeps growing, and frankly it’s starting to freak me out!

Yep, it’s true, your nose and ears grow until you die, like your hair! The only thing that stops growing are your eyes. At this rate, in a few years my “beautiful eyes” will look like pimples next to my GINORMOUS nose!

Your nose grows a half a millimeter a year, there’s nothing you can do about it other than stop looking in the mirror. Sure, there is surgery and there are exercises to “shrink your nose” but this is where I draw the line. Sorry but I have my limits. Google it yourself if you want to do nose shrinking exercises or cut yourself.

I’m gonna work on…loving my…nose/self…?


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May is on the way

Physical Funness at it’s best!

Friday was Earth Day, this week is National Dance Week and next month is both Ride your Bike to Work Month and Presidential Fitness Month. Yikes! So much pressure to go green and get fit.

The beauty is, with all that’s going on, getting fit is just a matter of joining in on the fun. It’s a no brainer.

This Sunday marks the beginning of May.  With that, I propose a little challenge. I challenge you to try one new fitness related activity each week for the entire month. That’s 4 weeks so you have to try 4 things that are completely new to you. Anyone who completes 4 new challenges during these 4 weeks will receive a Motion Starved T-shirt.

Challenges may consist of organized events or your own personal adventures. Just remember that this challenge is set up to motivate you to try new things that will advance your fitness and or well-being.   If you’re interested in joining the May Fitness Challenge “comment” on this post or email me directly.  If you take this challenge you will be encouraged to share your stories with the rest of us (or at least with me).

Here are a few ideas to get you started. I’ll have other suggestions as the month goes on.

Big Wheel Race — Sorry, you missed this as it happened last Sunday but I attached the video as inspiration and an example of how exercise can be fun.

National Dance Week — There are over 400 free dance related events and classes offered in The Bay Area alone.

Bike to Work Month — In SF check out the San Francisco Bicycle Coalition for all sorts of bike related events to make you a stronger and smarter rider.

Loads of free classes of every kind imaginable — Sports Basement.

Green Volunteering Guide — Get a workout while cleaning up Ocean Beach or helping to plant trees with Friends of The Urban Forrest.  All excellent workouts as well as earth friendly missions.

Last but not least — Don’t forget this Saturday I’ll be offering a group hike in The Headlands followed by a little core work and some stretching. Or, you can join one of my Tuesday & Thursday evening’s classes. Click on “Schedule” for details.

Take advantage of this little push and get moving. Let me know what you come up with.