Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Tag Archives: exercise


by 3 Comments

This is your chance to put the hurt on Kelley

Not my comfort zone

Hi! I know you’re out there, I can see from the site stats that quite a few people are looking at this site. I don’t know who you are, but I know you’re there, and I know that you’re from all over the world. That’s pretty cool. I just wish I had some idea of who you are, are you “old,” young, fit, wanna be fit? Are you male or female?

Anyway, it doesn’t really matter who you are, but frankly I’m getting a little bored trying to figure out how to inspire you, and I hope you’re not bored as well. I’m thinking, we need a challenge. Something to kick-start my creative juices and fire us all up for “Cookie Eating Season.” What do you think?

Here’s what I suggest: A fitness challenge. You and me and anyone who wants to join us. It can be anything, just as long as it gets us out of our comfort zones.

You know what a comfort zone is right? It’s a place were you feel comfortable, I don’t mean your bed, it’s a state of mind. Example; I have a tendency to run/ride/workout at a certain (not so impressive) pace. A pace where I feel very comfortable. I don’t push myself out of that comfortable zone, so I rarely see much improvement in my fitness.  The only way to get outside of that zone is to try a new sport, do something completely different or push yourself way past your perceived limits. Shake things up. Understand?

Back to the challenge, the challenge can be anything, a daylong challenge, week-long, or month-long. A running challenge, stair climbing, rope jumping, you could challenge a certain number of squats or some other exercise, a dance class, anything you like. Make it something realistic but challenging, and remember you gotta do it too. What do you think? Play with me?

If you win the challenge, you get a $10 iTunes gift card and lots of props. If I win, you say nice things about me to everyone you know and I keep the gift card.

Lastly, since we can’t do this challenge in person/together (unless you’re in San Francisco). We’ll need to play fair and trust each other. For fun, I request that we share photos or perhaps a little video, something to show the challenge in action, just for fun, no big deal!  I won’t post anything unless you say it’s okay. I promise you that!

So… who wants to play? Who wants to be the first to challenge me? Don’t be shy, be brave! What do you have to lose?


by Leave a comment

Making muscle

Doin' Dips

As I mentioned the other day, a pound of muscle takes up more room in the body than a pound of fat. Muscle also burns calories to maintain itself while fat just sits weighing you down.

When I encourage you to gain muscle, I’m not suggesting that you bulk up and enter a bodybuilding contest. I am simply suggesting that you take the muscles that you have and feed them (pump them up) a little bit. When you do this you will not get bigger, you will become toned and smaller as the increased muscle will burn the excess fat.

Think about this, after the age of 40 our bodies start to lose muscle.  As you lose muscle, your strength decreases, increasing your risks of injury from muscle weakness, poor balance and fatigue. Not to mention weight gain. Need I say more?

With that, below is a very basic workout you can do anywhere, all you need is your body. Give it a try.

  • Warm up with a 10 – 15 minute walk or jog. Swing your arms around, across your body and around and around like you’re swimming.
  • 10 Push ups (on your knees, against the wall or boy style, whatever you can manage but is still hard!)
  • 20 – 30 (each leg) Walking Lunges
  • 20 – 30 (each leg) Standing Straight Leg Kickbacks
  • 20 – 30 Tricep Dips
  • 20 – 30 Calf Raises
  • Plank – Hold this position for 30 to 60 seconds.
  • Now repeat the sequence two times for a total of three sets.

Add this basic circuit to your weekly fitness routine. Do it three times per week if you can manage.

Remember, this is just a sampling of things you can do. If you want to come up with your own routine be sure to work everything; chest, back, quads, shoulders, hamstrings, biceps, triceps, calves and abs. You know where to find me if you need help.

P.s. Always suck your navel toward your spine while performing every exercise. Inhale during the easy part of the movement, exhaling during the more difficult half.  Do not hold your breath when performing any exercise.

P.s.s. The basic rule of strength training is: to get stronger, work with heavy weights and perform fewer repetitions. To promote tone and endurance, use lighter weights and complete more repetitions. For the purpose of this post I’m suggesting that you start with building endurance and adding tone (light weight, lots of reps).


by 1 Comment

The scale is not your friend

Fat vs Muscle - That's a lot of fat!

Years ago I stopped getting on the scale. Why? Because it’s full of bull and I have no patience for bull. Why do I say that the scale is full of “bull?” Because it tells me things that have very little bearing in reality.

I learned a long time ago that while the scale may tell you that you’re light (and that’s what most of us want to hear), that doesn’t mean you’re fit, strong or healthy. It simply means that you’re light, or starved, or possibly dehydrated on that particular day. Or, maybe you’ve been dieting and you are low in body fat, but can you jog up a flight of stairs without gasping? Got any muscle tone or are you giggly? You might be light but you may not be fit.

In my mind the best judge of fitness is via the way you look and feel, and the best way to judge the addition of girth is through the constraint of your clothing and reflection in the mirror, rather than the vision on the scale.

Here’s my question: Do you want to be light (thin) or do you want to be healthy? I like being healthy  myself. I am not light, I have never been light, I will never be light and I don’t care about being light according to the scales definition. I don’t need to be particularly “light?”  I’m healthy, fit, and look pretty darn swank as well as can put up a hell-of-a good fight when challenged (I mean in a race or fitness challenge not bar brawl…but I’d be okay there too).

If you want to look light, get fit; get regular aerobic exercise and build muscle rather than fat. A large part of the key to fitness is muscle mass, remember that muscle is denser than fat (%18) so it takes up that much less room in your body. Visualize this, one pound of butter is equal in size to one pound of fat. You know what butter looks like; it’s the whole box of butter. Not one stick, all 4 sticks that come in the box total one pound. Now, one pound of muscle is about the size of your fist. Visually much smaller than a box of butter. Plus, muscle burns calories to stay alive so it works with you to burn fat. Fat just sits there looking lumpy until you burn it off.

This difference in fat vs muscle mass is why you can have two 140 lb women, one a size 8 and one a size 12. Not only does the size 8 women look and feel great, most likely she’ll live a healthy, longer life. Plus, she gets to eat more than the size 12 women because she’s full of strong calorie burning muscles rather than lumpy fat. Now isn’t that worth a little sweat a few times a week?

I’ll be back bright and early on Wednesday with some easy muscle-building ideas.


by 2 Comments

Move and learn this month

Yes, you can teach an old dog new tricks!

Gwad, it’s already September! Soon it’ll be cookie-eating season, the rain will be back and because of all those cookies and our fear of melting in the cold wet air our fancy holiday attire might not fit. Ugh….what ever will we do?

Well, you can be sure I’ll come up with some ideas to keep us looking svelte, your task is to take my advice.

As you know, September is the month students return to school. With that, I suggest we follow tradition and learn something new ourselves. At least get some culture as we exercise and make an effort to learn, and experience something new.

Here are a few ways you can move, learn and experience all at the same time:

Parking Day — Ever hear of it? PARK(ing) Day is an annual, worldwide event that invites citizens everywhere to transform metered parking spots into temporary parks for the public good. The idea is to promote the need for more open space within our cities. It’s creative, green and inspiring, get a map and go for a walk or cycle to check ‘em out. Parking day is Friday, September 16th.

Presidio Habitats — If you’re in The Bay Area you need to check out the Presidio Habitats walk. It goes away at the end of September so this is your last chance. What is it? – It’s an art exhibition celebrating the wild Presidio. 25 pieces of sculpture are scattered around the Presidio mixed in with the plants and wild life. It’s very cool and a great way to get some exercise along with a little culture and history mixed in. Get a map and go!

Look up — Generally as we walk around we see only what’s at eye level. When was the last time you stopped and looked up? We’re missing the best parts of old buildings by not looking up. The top of a building is like the decoration on the top of a cake. An Architects’ signature is the top of his building. The next time you’re walking around, make an effort to look up, not just once but often. You’ll be amazed at all the beauty up there.

That should get you started. I hope you get the idea, move and learn is your challenge. Have at it!

Happy 3-day weekend!


by 1 Comment

Cat and Cow

Cat & Cow Pose

After I posted the piece on Eagle Pose for sore neck and upper back relief, I was asked to “write about more things like that.” So, here you go…

Try this sequence to bring flexibility to the shoulders, spine and neck, while softly stimulating the abdominal organs.

Cat & Cow

  1. Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Point your fingertips forward. Place your shins and knees hip-distance apart. Center your head in a neutral position and soften your gaze downward.
  2. Inhale as you drop your belly towards the earth. Lift your chin and chest, and gaze up toward the sky. This is Cow Pose.
  3. As you exhale, draw your belly to your spine and round your back toward the sky. The pose should look like a cat stretching its back. This is Cat Pose.
  4. Release the crown of your head toward the ground, but don’t force your chin to your chest.
  5. Inhale and come back into Cow Pose. Then exhale as you return to Cat Pose.
  6. Repeat 5-20 times.

For other basic shoulder stretches check out this site.


by Leave a comment

Weekend Warrior Challenge

I suggest you drink U'r wine after your run...

What’s the haps for the weekend? Here’s an idea, how about I give you a little challenge? It’s just a little something to get you started.

First, did you read my post on Watercress? It’s very stimulating, or at least informative. I suggest you check it out and toss together a delicious watercress feast over the weekend. Try it, you may like it.

Planning to get some exercise this weekend? If you are, good for you! If you aren’t, shame on you! Either way, I suggest that you spice things up by adding this little cardio interval circuit to your plans.

Here’s how it works:

Warm up with a jog, walk and light stretches 10 minutes.
30 seconds cardio (any form you like)
60 seconds rest (yep, rest, stand or walk around just breathe!)
Repeat this sequence for 45 minutes.
Cool down with 5 minutes of stretching.

Voila! You just burned off four glasses or wine, or roughly 400 calories. I bet you feel good too!

Not sure what I mean by “cardio?” Here are some ideas for your 30-second bouts. Choose one or mix it up.

Jog up stairs
Jump rope
Run/Run in place w/high knees
Ride a stationary bike briskly
Skip
Step Up (rapidly done)
Jumping Jacks
Mountain Climbers
Burpees or Jump Squats

Give it a try! It’s only 30 seconds of “hard,” then you get to rest for twice that. How bad can it be? I did this workout today and I’m still alive to write about it. Let me know what you think, good or bad! Same goes for the watercress! Speak up people!

Happy weekend!


by Leave a comment

Ultra insanity

Did you hear about the woman who attempted to swim 103 miles from Cuba to Florida this week? Her name is Diana Nyada, she’s 61. The swim was expected to take about 60 hours but she was pulled from the water after 29. It’s too bad she didn’t reach her goal but they said, “Her will was stronger than her body.” Can you imagine? Regardless, you must respect the massive effort and acknowledge her success, short of her goal or not.

Last weekend Penny and I went for a trail run in The Marin Headlands. As we trundled off I noticed that there was an organized race going on. When we crested the summit of our first climb I spied a fellow staggering toward me. It was his race number that gave away the fact that he was participating in the event. Normally I would never bother someone during a race but this chap looked like he could use some love so I asked him how far he was racing. He said “100 miles.” After gasping I asked, how far along are you? “Mile 98”  (although he was wrong, I knew the finish was at least 5 miles away. I kept my mouth shut though). Thank God he was almost done, he looked like he was about to fall on his face. Poor thing!

A few seconds later a couple more 100-mile racers trotted toward us. They were behind the other fellow, but seemed like they were having a better time of it. At that point Penny said something to me that I can’t completely remember but it was to the effect of “don’t you feel insignificant?” She was referring to the fact that they were “running” 100 miles and the most we’ve ever managed is 13, plus a few yards. For a second I kind of did feel small.  I had only panted my way through 3 miles of a 6-mile run and those folks had been running since 7:30 am Saturday morning (it was now 9am Sunday morning, they’d been running for over 25 hours sans sleep, and had at least an hour still to go).

It only took me a split second to snap out of feeling insignificant, I thought to myself: NO, I don’t feel lesser than those folks, those people are nuts! Why would you run for that long? Or, why would you face shark-invested water and insane current like Diana Nayda did for days? I’d be so bored doing the same thing for that long that I could never invest in the physical part. I did feel bad for not understanding.

My solace came as I realized that most likely not one of those 100 mile racers or The Swimmer Lady would think that racing a bike in a pack of 60 at high-speed around tight corners or riding as fast you can up the side of a mountain is at all sane. They have their way and I have mine. That’s what makes the world go around and it seems to work pretty well in most respects.

With that I say: A very impressive job to all of you Ultra Endurance Athletes, I admire your patience and drive. To those of us who dance to a different beat, let us also celebrate our efforts. We’re all different and one of us is not better than the other, just different.

Cheers…


by Leave a comment

Turkish Getups


Want an exercise that will work your entire body? Here it is, watch the video.

If you don’t have a weight, use a soup can or filled water bottle. Remember to keep your arm up in the air and your eyes looking up at your hand.

Do 10 – 15 reps each arm or the best you can and work up to 10-15, you may skip the weight if you absolutely have to. Add this exercise to your fitness routine once a week. It will improve your all around strength, balance and coordination.


by Leave a comment

Do U have what it takes 2B a Warrior?


Last month my friend Dawn participated in her first Warrior Dash. What’s a Warrior Dash? According to their website it’s a, mud-crawling, fire-leaping, extreme run from hell. It’s a fierce running series held on the most challenging and rugged terrain across the globe. Warriors conquer extreme obstacles, push their limits and then celebrate (with beer and “gargantuan” roasted turkey legs). Sounds like hella fun if you ask me! Dawn thought so too, which is why she and her friend Tiffany donned their old running shoes (you did wear old shoes right Dawn?) and bucked up for what sounds like a death deifying challenge.

Rather than foolishly attempting to explain Dawns’ race I ask you watch the short video above. It’s taken via a GoPro video camera that her husband Mark Brent strapped to her chest. Thanks to Mark (and Dawn) you get to experience the whole event at high speed. It looks really fun!

In the end Dawn had a great time. She says, “It was a little scary leaping over roaring fire, but EMT’s were close by, just incase…” She adds “The most challenging part was trying to untie our mud-caked shoe laces afterwards, all in all, what better way to spend a rainy Sunday afternoon – got a great workout, caught up with an old friend, and got to share it with you all!  Oh, and the bonus – free body mud!”

Watch Dawns’ video! After that, you might actually consider signing up for an event like this yourself. They’re held all over the country. There’s one scheduled for the Bay Area in late October, which I’ll be participating in (can’t let Dawn have all the fun!). Let me know if you want to join the fun, we’ll be training for this event in all my classes starting next week!

P.s. Thanks for sharing your experience with us Dawn! You’re an inspiration! Wish you were here…

P.s.s. If you live in Seattle, check Dawn out. She’s at The Exercise Space. I can vouch for her, she has great taste in friends.


by 1 Comment

Rubber Feet?

Caveman running

I’ve been asked quite a few times lately what I think of those FiveFinger shoes, aka Barefoot runners, Skeletoes, etc. You know what they are…those shoes that look like Rubber Feet.* Remember toe socks? Like those, but made outa rubber.

The thinking behind Rubber Feet is that modern-day running shoes provide too much support and cushion, therefore changing the biomechanics of running, causing injury. They use the example of how children run before they walk, and that they seem to launch at full speed everywhere sans shoes. They also claim that cavemen used to run for miles and miles just fine sans fancy shoes. Apparently donning Rubber Feet is like being barefoot, but with a thin barrier between you and the earth. Call it, Paleolithic-old-school and the answer to pain-free running.

Here’s what I think (brace yourself). First of all… sure, kids run like crazy for a few yards in the grass or inside the house, not down the road for 10k, or up some single track covered with rock. The caveman point is especially fun as I’ve never seen a caveman that didn’t appear to have walked all hunched over looking like he was in unbearable pain. My guess is, his feet his back and everything else hurt because he spent all day running on rock! Not only that, but cavemen only lived for about 20 years. I bet if they had to run around for another 30 years sans shoes they’d have figured out how to stitch up some nice fat pads for their trashed tootsies.

Basically, I don’t buy the Rubber Feet hype. In my mind it doesn’t add up, they look incredibly stupid, they make an annoying slapping sound as they trot along, more seriously, I’ve never once seen a person wearing them that didn’t look like they were in severe pain. During my last half marathon (on the trail) my Asics Trail Runners and me started just behind a young man wearing a pair of Rubber Feet. When the whistle blew the man took off running, a mile and a half up the road I passed him as he limped along delicately navigating each small pebble in the trail. I never saw him again, guessing he didn’t finish.

If your feet hurt when you run then you need to learn how to run properly. If you don’t support proper running form and mechanics, your shoe choice will not change anything. Learn proper running form and then play around with footwear if you like. My suggestions, hire a running coach, attend a clinic or take a class. Don’t just jump on the Rubber Feet bandwagon.

Now…I realize that I’m not being completely fair, as I have not personally tried to run in Rubber Feet. I am only sharing my educated opinion. With that, if you wish to prove me wrong and or convince me that running in Rubber Feet is a good thing, I invite you to send me a pair and I will happily try them, and revise my post accordingly. I take a size 9.

P.s. If you want to run barefoot, go to the beach and run in the sand. That’s something I approve of whole-heartedly. Stand tall, pick your knees up and have fun!

* The term Rubber Feet is a Kelleyism used to refer to “shoes” that look like fat rubber feet, make annoying slapping sounds when they hit the ground, look stupid and don’t make sense, in her mind.