Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

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If you exercise, most likely you’ve experienced physical pain. They say that 42% of exercisers hurt themselves every year. As I read about pain and injury, I realize that there are many kinds of pain as it relates to exercising. I can’t be sure, but I believe the 42% refers to the percentage of people who actually damage their bodies during exercise, not those who simply experience a few hard workouts and feel “pain.”

I can’t tell you how to heal yourself or diagnose your injuries. I’m not qualified to do that, although I am extremely familiar with the concept of inflicting damage to ones body as a result of exercise. I am going to share a few bits of wisdom that I have accrued over the years. Maybe they can help you; they pretty much keep me alive.

  • Feeling pain? The first thing you need to do is to figure out if you have an actual injury, or just the pain that results from a hard workout. Pain that comes on gradually over the course of the workout is most likely just the lactic acid and carbon monoxide that builds up during exercise. A sharp, sudden or constant pain is the kind of pain that requires rest and possibly the attention of a professional.
  • If you’re healing from an injury or simply a hard workout you should not stop exercising. Activity delivers oxygen and nutrients to help mend your body as well as boosts your spirits.  All you need to do is find something that doesn’t aggravate your injury. Try something new.
  • RICE. Rest, Ice, Compression, Elevation. Generally speaking, if you feel you have an injury to a muscle, ligament, tendon or bone the basic treatment is to begin RICE’ing immediately.  Example: I tore my Achilles recently, the first thing I did (after I dragged my poor wounded carcass home) was to put on my magic compression socks, lay on the floor, put my leg up on the couch resting on a big fat bag of ice. That ladies and gents, is RICE.
  • My favorite part of healing is the mental part. If you focus on your pain and the doom you feel, your pain will seem more intense and last longer simply because you’re focusing on it. When you focus on pain you stress yourself out which in turn puts stress on the body and keeps it from healing. It’s a nasty downward spiral, you feel bad so you fret about it making things worse. All you can do is acknowledge that you’re wounded, come up with mending plan and go with it. Focus on what you can do rather than what you cannot. That, is your only option.
  • Most of all, respect your body. It’s very good to you. When it’s wounded be kind and let it heal, don’t stress it in any way, let it relax and know that you love it and it will respond by healing and helping you to become even stronger than ever.

Trust me on this…


Is it Friday yet?

Geez, I’m not feeling it this week. Not feeling the love! Call me Cranky Kelley. Why? Who the hell knows? I have absolutely nothing to complain about. Everything in my life is moving along smoothly. I have everything and more that should make a person “happy. ” I think the problem is that I need an adventure, some “drama” or some “trouble,” something problematic to talk about. Doing the same wonderful thing day after day does not suit me. I need trouble.

With that I feel that I’ve become boring. I can’t think of anything to talk about that is in the least bit interesting. I have notes on Iron Deficiency and Dry Skin, things that might interest you, but alas…they bore me so I can’t finish them.

When I was young my Dad told me, “ If you don’t bring anything to the party, then you don’t belong there.” Meaning, if you don’t add positively to a situation, then you’re a drip! Another saying I subscribe to is “If you don’t have anything interesting to say, shut the hell up!” That’s how I’ve been feeling the last few days. With that, I shall shut the hell up and offer you a few words that I have stolen from various magazines.

  • Slice a bagel lengthwise into thirds. Keep the ends and toss out the center. You will have the illusion that you’re eating the full bagel, and you’ll save 120 calories.
  • Eat Canadian bacon rather than sausage or regular bacon with your breakfast and you’ll save 100-200 calories.
  • Eat a tablespoon of peanuts and a tablespoon of chocolate chips instead of a pack of Peanut M&M’s and you’ll save 127 calories.

There you go…

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Something to think about

Grace — It’s accepting life’s victories with ease—and showing the same style when things get a little bit harder. Grace is making the extra effort, but making it look effortless. It’s a runner’s legs moving through space and a stranger’s unexpected act of kindness. Grace is discipline and generosity, strength and trust. It is the art of living in the moment. Because true grace comes when you listen—and act with your heart.

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Petite Chunkage

Happy Friday Everyone! This week seems to have flown by. I hope it’s treated you well.

Today, I’d like to send you away for the weekend with a few small chunks, things that have flown my way this week.

A client of mine didn’t understand why she’s felt incredibly hungry this week — Folks, when you work out your body gets hungry! Food is fuel. Your body needs fuel to operate, just like your car. The more you work it, the more it needs. Just watch what you eat. No cheese puffs. If you want it to work, and keep working, you need to feed it.

Nap time — I hate naps. Naps are for kids and usually make me cranky. This week however, I took a nap on three different occasions. I’m still cranky but at least I can stand up and focus my eyes. If your body wants to sleep, let it. When you’re tired is when you are most likely to injure yourself during exercise, or in my case walking down the street. Listen to your body. Do what it says.

If you’re gonna ride a bike, learn to fix a flat and take flat repair gear with you on every ride — If I see one more person standing by the side of the road with their bike turned upside down waiting for someone to come pick them up, I am going to scream. Be smart, be self-sufficient.

Yep, it’s been raining — They’re calling this month Junuary. It’s funny but then it’s not. Remember: Those cold and rainy training days are the days that later pay off and help you reach your goals. Endure!

See you next week. I’m making Cowgirl Cookies this weekend. Will let you know how they turn out.

Be smart…

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Competition does a body good

A few weeks ago I got a little excited and challenged a personal trainer in Seattle to a little competition. At the time I had no idea who this woman was other that I liked what she had to say on Twitter. Yep, that’s right, I met her on twitter. Me, Kelley, the woman who only just recently opened a Facebook account and who refuses to open another one for Motion Starved. All this social media is a bit creepy, time-consuming and confusing if you ask me.

Anyway, as I was saying – I’ve committed to a weekly Fitness Walk Challenge with The Exercise Space in Seattle. From what I can tell The Exercise Space is a fitness center that offers classes and personal training. Just like me only these people have an actual address and have been in business for 4 years. Impressive, and it seems they have quite a few clients to boot. Something I’m still working to get even close to.

To be clear, The Exercise Space and I have not yet decided on the exact terms of the weekly challenge and that’s due to the fact that I’ve been lagging behind in the Fitness Walk participant department. However, once I get rolling, Dawn at The Exercise Space and I will surly come up with some fun ways to keep us all engaged and teeming.

For this week, we’ve challenged each other to a Scavenger Hunt. Each group will go for their walk on the same day, at the same time, and hunt for things on a list of 30 items. The team that finds the most things in an hour wins. We’ve agreed that the final winning team will receive a bottle of wine made locally (you can see why I like her!).

In spite of the fact that I’m currently behind in this challenge it’s been fun. Fun meeting people of like mind (even if I never actually get to drink wine with then in person). Fun coming up with new ideas and sharing those ideas with others. And like it or not, being challenged, pushed to rise to the occasion. That’s the beauty of competition, it forces you to push yourself harder or strive for more than you would otherwise.

Remember, there are lots of challenges in life, you win some and you lose some, but the act of participation is reward in itself.

Team Motion Starved SF vs Team The Exercise Space Seattle
Those of you in Seattle, check out The Exercise Space
In San Francisco, Giddy up! Team MS needs you!
For more information on joining Team Motion Starved in the Fitness Walk Challenge
check out the “Schedule” page.
Disappoint me & you’ll pay!

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I don’t wanna freak you out but…

Lets see some skin!

Do you realize that if The World doesn’t come to an end on Saturday as some believe it will, then there will be only 33 days left until the first day of summer? I’m just sayin’, if you want to shape up before you’re forced to wear a swimsuit and show some skin you might want to get started. You wouldn’t wait until race day to start training would you? You wouldn’t get very far if you did.

I think I’ve made it pretty clear that I’m here to help you make positive chances to your lives, be it through your food choices, exercise routine or mental state (more positively referred to as “emotional well-being”). I don’t know how many of you are choosing to take my advice, but I would guess that not enough of you are. This assumption is based on the fact that I continue to hear things like “Ugh, I really need to get back into exercising.” And, “I feel like shit, I need to do something…”

Let me tell you that I understand, it’s hard. In fact it is very hard to take that first step but once you start rolling it does become easier. I promise.

With that I leave you for the weekend with a gentile suggestion that you seriously think about what you’re willing to commit to, to make changes in your life. Think about it and come up with a firm plan. If you need inspiration or suggestions let me know and I’ll send you some. After all that’s why I’m here…

Enjoy your weekend; we’ll talk on Monday.

P.s. Remember GP-2011? I apologize for not giving you an update on her progress earlier but GP has been very busy with all her mom, daughter, wife and work duties so I’ve not seen her. However, I’m happy to report that GP-2011 has reached her goal of loosing some weight, toning up and feeling comfortable in a two-piece swimsuit for her trip to Hawaii next week. GP says…“I feel good, my abs are really strong, they just have a little tuft of fat covering them. I actually look pretty good in my new two-piece.” Unfortunately GP has not sent me a photo of her in her new suit so I can’t share it with you. Obviously she knows I’ll post it so you can’t blame her, no matter how good she looks.

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Walk about Wednesday

Today I would like you all to go outside and go for a walk. Sounds simple but think about it. Many of us do very little recreational walking in our day-to-day lives. The idea is to change that. Decide that you’re going to go for a walk. Walk around your block, around your campus, around your neighborhood. If you live on a farm take a walk around the pasture. Explore the world you live in, get lost and find your way back if you dare. While you’re out there, breath in the fresh air. Look around, and notice all of the things you have to be grateful for. If you’d like, take your favorite music or simply listen to the world around you. Appreciate what you have and be grateful.

I hope you’ll take my suggestion. It’s free and it’s wondrous.


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Hey now… It’s Work Out Wednesday!

Not the duckies I saw but nice photo!

If you haven’t already guessed, I love animals. I do. It’s because they’re so simple and real. Not fake or mean, they’re intuitive and loving (even the ones that might eat you, are only doing what’s natural to them). They’re so completely sweet and real.

Yesterday, while trundling* through The Presidio, I spied a mamma duck and about 6, of her fresh, out of the shell, fuzzy-little baby-chicks. The sight was so heart warming that I nearly cried. What made me feel even sappier was a sight of a young fellow who had appointed himself crossing guard for the waddling family.  As the ducks slowly negotiated the hot asphalt, the young man stood far enough away as not to startle the group, yet keep oncoming traffic to a calm, slow stream. As I passed I asked if he would like any assistance but he declined and promised he’d see that the ducks got safely across the busy intersection and on their way to wherever they were going. As I trundled off I wondered where they might be headed, maybe to visit the Yoda fountain I hoped. They’d be safe there.

Here’s my suggestion for today, Work Out Wednesday. Go find some wild life. It’s out there. Dogs don’t count but cats do as they roam free (for the most part). Take a walk, run or a ride, go some place where you might find some critters. All you have to do is find a park. A dog park will do but while you’re there look for some pretty birds or bugs, even gophers count. There are lots of ladybugs and bees flying around these days. They all count. Just pay attention for a change and enjoy what you see. Take a second to stop and watch. This might sound silly but trust me you’ll return home feeling better than you did when you left. And, you may see something really amazing! Like my duckies!

I’d love to hear your Work Out Wednesday Wild Life Report so please feel free to share!

May the force be with you…

P.s. Tomorrow is Bike to Work Day. Mo will be greeting and feeding visitors at the Ferry Building Energizer Station in the morning. Go see her, I’m going around 8.

*Trundling is a Kelleyism for a slow run or jog.

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Five simple things

I love the dogs!

Can you think of five things that make you happy? Five things that don’t cost anything more than a moment of your attention?

I am not asking what you think the secret to happiness is, or how to make someone happy. I just want you to think of five things that make you feel a second of happiness.

Here are five things that make me happy every single time I experience them.

  • It makes me happy when I wake up in the morning and see blue sky out my bedroom window.
  • It makes me happy to see really old people rolling along on bikes.
  • It makes me really happy to see chubby little fluffy dogs running along with their owners.
  • It makes me feel happy and peaceful when I find my rhythm, whether it’s on a run, on the dance floor or climbing a mountain on my trusty bike.
  • It makes me happy when a stranger smiles at me.

Now, make your list. Only think of what makes you happy and that’s it. Think about it all day and look for those things. I’ll bet you have a nice day.