Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Tag Archives: challenge


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Workout Wednesday – The Cheek Challenge

Last week I offered you a Plank Challenge. Did any of you do it? I hope so but based on the zero response I don’t have high hopes. Seriously, how much easier can I make this fitness business? There ain’t no magic pill or shot, folks.  You gotta move your body.

How about this – Squeeze your butt cheeks together, that’s super easy! All you gotta do is stand there and squeeze! Do it while you’re washing dishes, making Xerox copies, on Facebook, waiting for the bus, wherever! Squeeze your butt cheeks together like you’re trying to crack open a nut, squeeze really hard, hold for 10 seconds and release. Repeat this exercise 100 times throughout the day. There’s no easier way, it’ll boost your butt, work your abs and burn some cals! Try it! Don’t worry; nobody will know what you’re up to!

P. s. Today is June 1st. That means you have only 21 days to get ready for the first official day of Summer. I’m just sayin’!


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The Hunt Report

Bird Bath

If you’ve been following along, you know that recently I challenged a group in Seattle to a Fitness Walk completion. Our walks take place every Wednesday night at 6:15. We walk here in San Francisco, and The Exercise Space walks in Seattle. Same day, same time.

Today The Exercise Space and Motion Starved participated in a scavenger hunt. We had a list of 30 items to find within an hour’s time. The team to find the most items won the challenge. Simple as that. The only problem was that I was a team of one and they were a team of four.

At the word “Go” we were off. The plan was to send each other photos of the items found via the magic of our iPhones. Immediately my phone rang with a photo of a palm holding a pine cone, next a berry, a dead-end street sign and then, garden gnomes. Ding, ding, ding… my phone kept screaming. Yikes…I better get moving I thought. Up the hill I went looking frantically from side to side with list, pencil and iPhone in hand.

As I crested the top of the first hill (one of the requirements of 2 hills) I realized that people were watching me. I must have looked a bit odd, as I was clearly hounding around, not the normal San Francisco woman on a walk.  At this point I decided to enlist the concerned onlookers and get them to help me on my hunt. I explained what I was up to, showed them my list and immediately they were game. Telling me, to go this way to find this and go that way to find that. They seemed impressed and genuinely interested. It was heart warming and more importantly made me realize that this is the exact sort of exercise we need in order to show folks that getting fit can in fact be fun!

In the end The Exercise Space won the challenge. It was well deserved, as not only did they find all the items on the list they braved a massive rainstorm to get the job done. My kind of crew!

So, I end this report with huge congratulations to Team The Exercise Space for winning the challenge and a thank you for sharing the joy of fitness and for encouraging a world of funness.  For me, I had an amazing time tonight. There’s something about participating in something knowing that there are folk’s miles away doing the same thing. It brings you together in a way I had not fully expected.

To those of you who missed the fun tonight. I’m sorry. If you’d like to join us in the future, contact me, next week we’re playing Simon Says. If you live in a far off land, you can still play. All you need is a little phone magic!

Be well…


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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.

Enjoy…


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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.


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No motion starvation allowed

What’s up for the weekend? I hope you will all be doing a little moving around. No motion starvation allowed.

On Saturday I’ll be participating in the first WTF Cycling team ride of the season. WTF is a bike team started by me and my best bike pals. The majority of us are retired bike racers that just can’t get the bike out of our blood so we formed a team. What does WTF mean? I think you can figure it out. If you’d like more info on WTF Cycling or would like to join us for a ride sometime, feel free to “like” us on Facebook so you can stay appraised of our goings on.

No matter what you get up to this weekend have a wonderful time of it. If you need a suggestion, how about a Scavenger Hunt?  I’m sending all my clients away for the weekend with this assignment and I expect full reports from them on Monday. Join in on the fun if you dare!

Here’s how it works — Go for a run, walk or combination of the two for one hour. As you travel along, hunt for the items listed below. Keep track of what you find and let me know how you did. I suggest you place this list in your phone so you have it handy. Check off the items on the list or better yet, snap a photo of your findings. I’d love to see what you come up with.

Be sure to warm up with some Jumping Jacks and a few stretches before you start to run, and stretch well post workout. Have fun and watch your step!

The List

Beware of Dog Sign

House with Green Door

A Bird House

Garden Gnome

Take Out Menu

A Swing

Graffiti

Someone 85 years or older

Water Bottle

Cardboard Box

Glass Bottle

Paper Bag

An Acorn

Feather

Nail

Fruit Pit

Pink Stone

Mushroom

Berry

Shell

Your Hunt Reports are due to me by Monday.  May the force be with you!

See you next week…


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It’s time to roll!

May is a damn good month! In California, it’s official bike to Work Month and my favorite; The Tour of California professional bike race visits our beautiful state during May (There’s also Mothers Day and my moms birthday, I’d be screwed if I forgot that.). What more could a month aspire to be? May is full of fitness, inspiration, green living and motherly love.  Happy, happy May to us all!

Lets talk about Bike to Work stuff; It’s pretty cool how these things happen, one day somebody, and it doesn’t matter who, decided that May would be Bike to Work Month.  It’s a fantastic idea. The hope is to get folks out of their cars and on the road to living healthier lives through bicycling. Pretty keen! Here in San Francisco there’s even a designated Bike to Work Day on May 12th. The paramount and bestest day of Bike to Work month. On Bike to Work Day there are “energizer stations” set up all over the city that hand out free goodies and lend support to bike commuters. It’s really nice and very festive! I’ve even been known to go way out of my way in route to work just to stock up on the goodies and chitchat with folks along the way. Why would you pass that up?

Yea, I know, riding your bike to work all clean and dressed to impress can be a bit daunting but why not use Bike to Work Day as an excuse to give it a try. God forbid you may actually have some fun.

Since I’m buggin’ you to ride your bikes to work it’s only fair that I offer a few words of wisdom.

First — Before you go jumping on your bike have a look at it to be sure it’s in proper working order. If you ride all the time than I trust that you keep your bike in good repair. If you don’t than I’ll get on you another time. For now, dust the poor thing off, pump up the tires to the pressure on the sidewall and if you dare clean and lube you chain. Better yet, call NOW and make an appointment at your favorite bike shop.  Don’t wait until the last-minute bike shops get busy this time of year and changing a flat in your work cloths seriously sucks. Give your bike some love, right now!

Second — What to wear? For this I have enlisted Mo, you know Mo if you’ve been following my posts. Not only has Mo been seen riding her bike up and down the cost of Chile recently but she’s an avid bicycle commuter. Here are Mo’s words of wisdom concerning proper peddling attire.

“No one wants to look like a slob when they get to the Financial District and they don’t have to.  Many work clothes and the bike go great together. For example, a tight skirt with some stretch doesn’t show anything private.

When I am going to and from work or to school I actually look nice, wear makeup, etc. on the bike, in part to make a point, and in part to not look like a dirt bag cyclist when I’m going to my classes or whatever.

My clothing choice recommendation – a medium black skirt with stretch, gives enough to let you swing your leg over, but doesn’t creep up or blow up with wind.  Also, high heels are more comfortable on the bike as most of your weight is on your butt and not on your feet!

You can spend money to buy specially made bike clothes but probably is not necessary.” You can roll with what you got.

All I’m asking is that you think about it. Start with cleaning up your bike, you never know when the urge to ride might hit.  Then, take a second to have a look at your cycle friendly wear, to work or otherwise.  Just in case…

See you on the road…

P.s. For more info on Bike to Work Day check out The San Francisco Bicycle Coalition.

P.s.s. Mo will be “The Captain” of the Energizer Station at The Ferry Building on Bike to Work morning. Stop by and say “Hi” if you’re in the hood!

P.s.s.s I read that 7 out of 10 San Franciscans have bikes. By my calculations everyone under the age of about 65 has a bike. Get on it!


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Shake, shake, shake your booty…

Pretty Petunia

I say this all the time and I can’t stress it enough. Change is good. Routines have their place but not as far as exercise is concerned and not if you care to be an interesting person. Obviously this is my opinion but think about it. Who are the most interesting, healthy people you know? They’re the ones who take chances and try different things every so often. Am I right?

I’m not saying you need to go bungee jump off the Golden Gate Bridge and get yourself arrested but I am suggesting that if you want to stay both physically, and mentally intact you’ll need to take a leap and try something challenging once in a while. Repeating the same moves everyday will not help you reach your goals. Whatever they may be. Remember, mixing up your routine doesn’t just cure the boredom; it also benefits your body’s ability to lose weight. Having variety in your life and in your workout keeps your body working hard to keep up with the different stresses you put on it. When doing this your metabolism increases and you burn more calories.

For instance, my friend Petunia, or Tunie as I like to call her has signed herself up for a Hip Hop dance class. Tunie does not dance. I have never seen Tunie attempt to dance, but knowing her the way I do, I believe it when she say’s she cannot dance. Because of this fact, Tunie signed herself up for a dance class. Don’t think for a second this was easy for her, she pondered it for years until she finally took the first step. She even went as far as to keep this new adventure of hers a secret from her pals because she was so anxious about her lack of HipHopAbility. Now, weeks into this adventure Tunie has fessed up and she’s having a great time. She admits that she still cannot dance but she absolutely loves it and she’s feeling good about herself for taking the plunge. That’s the part I like. Tunie has always been an inspiration to many of us so I’m glad she’s getting something from what she gives.

It’s springtime. Out with the old and in with the new! We’ll talk more about Spring-cleaning later. For now, consider stirring things up a bit.  Be your own Superhero and inspire someone! You can do it! I know you can…

P.s. Need help coming up with ways to stir things up? Contact me; I’m full of ideas. For now, take inspiration from Petunia, do something that frightens you.