Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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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.


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Cotton is rotten

Pretty girl, bad clothing choice.

I like to sweat, that’s a good thing, as my body seems to sweat a lot. Sweating is good as it cleanses the body of all those nasty toxins and cools us down.

Ever notice that when you sweat in a cotton t-shirt it seems to stay wet forever, and then once you stop sweating, you start freezing because you’re standing around in a soaking wet cloths.

Well, thank goodness some brainiac came up moisture-wicking fabric. Fortunately for us, most athletic clothing is being now made of the stuff and it really makes a difference. This special fabric magically sucks the moisture away from your skin, through the fabric, and holds it on the outside of the garment so it can evaporated, hence keeping you much dryer than cotton.

So, the next time you go shopping for workout togs make sure to stick with moisture-wicking fabrics. Moisture-wicking clothing can make a difference in your comfort and in your ability to focus on things like keeping your pace and enjoying the experience rather than feeling like a wet rag.

Don’t get me wrong, cotton is great for keeping you cool, and for looking cool while you sip margaritas on the beach but not while you exercise. Those coveted event t-shirts you get as proof that you’ve survived a challenge, are best worn post sweat to strut around in after you’ve changed out of our smelly workout cloths and are sitting down to your recovery meal.

P.s. Different apparel manufacturers have different names for their moisture-wicking fabric, including Dri-Fit from Nike, ClimaCool from Adidas, just be sure to read the tag.

 


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All I want to do today is lay in the dirt

Yesterday I ate a butterfly, then I yacked it up. Ugh!

Some days I’m just not feeling it. Maybe I’m tired or cranky, who knows. The bottom line is, some days I just don’t feel like working out, eating right or doing all the things that I am “supposed to do.” I used to torture myself with guilt when I had these days, telling myself that I was a Big Fat Cow for slacking off, acting like the world would come to an end if I fell off my fitness routine.  Well…I slack off all the time and so far the world is still spinning, I still reach my goals and still look reasonably presentable.

We all have those days and we all need to give ourselves the “okay” to simply give in. Whether it be sitting down to a pint of Ben & Jerry’s because they’re the only ones who can heal your broken heart, or skipping your workout because you just can’t bare to deal with it today. The key is not to make it a habit. Take a day off if you need to and don’t give it a second thought. Just be sure to get back on the wagon tomorrow, you’ll have a whole lot more spunk for having done so. You can’t be expected to roll along the same path forever; detours are necessary for a successful journey. Remember that.


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Is the Universe trying to tell me something?

Not again!

I did it again, sprained my ankle. The same one I messed up a few months ago. It sucks, I’m not a good sick person and I don’t deal well with immobility. I was running on the trail about 2 miles from my car and like the last time, my foot just turned under. Me, my favorite Lululemon togs and a sexy white tank top all became airborne just in time to for a slew of Trail Worker Dudes to witness the calamity. Landing, I slid along the path picking up leaves and sludge turning my white top into a camouflage print. Like I always do when I fall, I screamed. It’s a reflex I have no control over and it does well to magnify the peril. Once on the ground I looked up to see 3 very cute young guys standing about 20 feet away looking at me in shock. They just stood there looking at me with wide eyes. Maybe the scream frightened them? Nobody said a word, they just looked at me. Feeling a bit foolish I let them know that I was okay. ”No worries, I’m fine, this happens to me a lot.” Then one of them said, “Are you sure?” “Oh yea, I’m fine.” At that point they mounted their official vehicle and I was left to stumble back to my car some two miles.  As I dragged my rapidly swelling foot along the trail I began to speak out loud using words that might cause one to assume that I was deranged. Then the tears started to come. Poor me, I fell again! Life sucks, whatever will I do now? I might as well just lay down and die. Poor, poor me!

Everyone has had setbacks at one time or another. The only way to survive is to adapt. So I won’t be able to go for a walk on the beach tonight or run this weekend but I can certainly do plenty of other things.  I’m just going to have to look outside of my little box and find new and wonderful things to do.

It’s important to be adaptable and creative in all areas of life. If one thing doesn’t work then you have an opportunity to try something new.  Maybe my fall today was the Universe’s way of telling me to pay more attention to my bike or to work a little harder on my upper body. My arms are starting to look a little saggy…

I have to look at this as an opportunity and use it to my advantage. Something tells me that if I do this right I’ll be better for having had this little spill. After all, I’m a Scorpio, you can’t take us down, when we rise, we rise up even stronger.


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The beach makes everything better

A day at the beach

Growing up in Southern California, I went to the beach every day until I moved to Nor Cal. That’s just what we did. Rain our shine (although there were few rainy days). Maybe that’s why I love the beach so much. Any time I’m feeling sad or anxious I head for the beach. Guess that’s why I like to run on the beach in the rain. Strange as it seems, it makes me really happy.

With the weather starting to get nice and the evenings staying light longer I’d like to suggest that everyone get themselves to the beach one evening every other week. I’m out there at least two evenings every week and it’s wonderful! Lets celebrate the season and the beautiful place we live and hit the beach!

You can do anything you like at the beach, walk, run, ride your bike in the hard sand. Aside from the emotional lift you get from being at the beach, working out in the sand requires added balance working your core and makes everything a little harder. Even just a few beach runs strengthens your ankles, arches, and all below-the-knee muscles more than running on harder surfaces. Sand work also burns 1.6 more calories than working out on hard surfaces. How do you like that?

The goal I’m putting in front of you is to simply go to the beach. However, once you’re there I suggest tossing in a few of the following exercises along with your walk or run. Bottom line, just get out there!

If you’d like me to tell you how many of each exercise to do I will, if not, just go out and play around, have some fun and mix it up.

 


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“Do not crawl on the stairs”

Because I can

I was almost defeated by the six little words, “do not crawl on the stairs.”

I lay in bed Saturday morning thinking, I don’t have to go, I could just say I went. The rain was pounding, not even my cat was bugging me for her breakfast. It was 5:30 am, I didn’t need to be up for an hour but I couldn’t sleep. I lay there trying to convince myself that it wouldn’t be that bad. I had been fine all week, until I read the “race information packet.” I skimmed the pages looking for something that I didn’t already know and then I saw it, “ you may run, you may walk but do not crawl on the stairs.” What? Crawl? Why would anyone crawl on the stairs? Was this event so tough that it brought people to their knees, requiring them to drag their half dead bodies up the steps? Holy shit! What had I gotten myself into?

All night I thought about those six words, “do not crawl on the stairs,” over and over they swam in my head. Finally I pulled myself out of bed and found the coffee-making gear. Two massive cups of Peet’s later and I was feeling better, although my legs had begun to shake. I texted Penny to asked her, “Why do we do this again?” Immediately Pen responded with “because we can.” It was seeing those words in the window of my phone that calmed me down. She was right. Because we can. I could do it, the feeling of relief almost made me cry.

As my oatmeal brewed Mo offered last-minute words of advise and support. My support crew had come through once again. I was calm and ready start the insanity!

Entering the underground parking garage at 555 California was not as smooth as I had imagined. Between the pouring rain and the fact that every car entering the structure had to be searched, there was a bit of a delay. However, once cleared by the Bomb Sniffer Dude I was free to enter the concourse and stand in the rain along with thousands of other nervous people waiting to retrieve our race numbers, timing chips and the coveted, event t-shirt.

The start was smooth. Racers went off at 7 second intervals, you walk up to the line, they snap your photo, you hear, beep, beep, beep and when you hear the loud BUZZZZ, that’s your cue to go like hell.

Off I went, trotting up the cement steps, gray, gray, gray all I could see was gray. I refused to look at the floor markers on the wall, they would mess with my head. It wasn’t until my ears popped that I looked at the marker, I was on the 24th floor. Wow, almost 50% done. I then realized that I was someplace high up in the sky. It seemed strange for some reason. I looked at my watch, 8 minutes.

I picked up the pace and passed a Fire Fighter in full gear having a hard time. Yikes, I thought, good thing there’s no fire.

At some point a dude in baggy drawers entered the stairwell from a water station, for some reason he was under the impression that I might like to chat as we climbed. I decided this was a good time to get a sip of water so I ditched into the hall hoping to lose Baggy D.

A quick sip of water and I was off again, up, up, up and then, damn, there was Baggy D. I put the hammer down to get away and began to notice a steady stream of raspy, gasping sounds rapidly approaching from down the stairwell. As the racket bared down on me I kept my eyes straight ahead looking only at the grey steps. Then, a huge foot wearing one of those shoes that look like a foot appeared to my left. Fat treaded toes attached to a leg that took two steps at a time. The next thing I saw was a muscular rear-end, then, as rapidly as it appeared, the foot the rear-end and the gasping vanished, never to be seen or heard again.

It was after being passed by Big Foot that I really picked up the pace. I came upon a Fire Lady wearing shorts and her big Fire Lady jacket looking like she’d seen better days; again I wondered what goes on when there’s a fire. I looked at the floor marker, it read 50th floor. Holy shit, only two more floors? It must be a trick (I really did think that!). But alas it was no trick. I arrived at the 52nd floor, somebody immediately said, “smile” I looked up, they snapped my photo and I trotted down the hall into the Carnelian Banquet Room to a throng of clapping, cheering, photo snapping people. It was over. Time on my watch said 14:20, unofficial time (official time, 14:00!). Not bad, I thought.

I’m glad I did it. It was fun and for a good cause. I’ll do it again but next time I’ll go a little faster knowing that I won’t need to crawl. That’s my only regret, I finished the race with gas left in the tank, or money left in my pocket as Laurel used to say (but that’s a story for another day).

When I got home I looked at the event t-shirt for the first time. It was bright cherry red; the usual sponsor logos covered the back. The copy on the front read “I climb because I can.” Words to live by…


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Kelley ditched us!

Happy Monday, Motion Starved is taking a Personal Day today. Kelley ran off to San Diego after the Climb for Air and she won’t be back till later today. Sorry, but you’ll have to wait till tomorrow for her report on Saturdays big event.

In the meantime Kelley offers a happy Monday work out routine to get your week started on the right foot. After that, why don’t you revisit her very first post, Celebrate the simple things, it’s a good reminder.

Kelley’s Monday Morning Eye Opener

  • Do this first thing in the morning after you’ve had your coffee but before you eat breakfast.
  • Start with 2 squats then do 2 mtn climbers, 3 squats, 3 mtn climbers, 4 squats, 4 climbers pyramid all the way up to 10 of each and then work your way back down to where you starved. Stretch and you’re done.
  • This workout should take about 10 minutes, including the time to stretch.

Have at it!


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White girl with rhythm

I dated this nutty AfroRasta whack job a few years ago.  That’s when I first experienced the evils of a Scorpio Gemini consort.  That aside, my old friend did have some pretty funny things to say. One of them was, “wo-man, U a white girl wit’ rhy-dm!” Somehow that seemed odd to him.

Rhythm — While extremely useful on the dance floor, finding ones rhythm is extremely helpful anytime you need to keep something up for an extended period of time. I’m referring to the rhythm that helps you breath and focus as you exercise. Before I started writing this post I did some Googling for help but all I could find was a bunch of Jesus stuff (WTF?), some stuff about sex and a little about music. I read the sex stuff but not the Jesus stuff.  It was kind of annoying.

Anyway, finding rhythm is imperative to a successful day on the bike, on a run or even cleaning the house. You must get into a flow/rhythm to get anything done successfully.

Here’s what I’m thinking – Rhythm is about focus. Take my stair climb this Saturday. If I freak and get distracted, my breathing will be stressed, any discomfort I feel will be magnified and I will not be able to smoothly and efficiently complete the task of climbing 52 flights of stairs. The thing to do is to relax, and focus only on myself and what I need to do. I’ll put one foot in front of the other, find a pace that I know I can sustain and close everything else completely out of my mind. If I do that I’ll find that my body will naturally find it’s own “rhythm,” and like on the dance floor I’ll boogie up the steps feeling great all the way to the top (“great” might be a bit much).

I hope this makes sense. Finding your rhythm is hard to explain but when you got it you know it and it feels great!

Lastly, here’s what my friend Mo say’s about rhythm – You got to start at your own pace and do what works for your body.  Once you got that going on for a bit, you can try to push yourself, but if you push before you know what you are feeling you are bound to blow.  And ignore all the speedy-Gonzales’s around you.  They have their body, and maybe they and their body will be way behind you at the end (excellent point Mo!).

See you tomorrow for T Minus 24 hours…


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Unflappable

Just don't look up!

It’s the week before the big Fight for Air Climb. Yikes, 1,197 steps up 52 floors. That’s a lot’a steps and it’s all taking place in the stairwell of the B of A building here in San Francisco. If I wanted to, I could start stressing myself out by thinking about what’s in store for me this Saturday, but I won’t do that. I know better. Why bother, it won’t make the event any less painful and certainly won’t make this week pass any more smoothly.

Here’s the plan — My training is complete. It takes 3 weeks to reap the benefits of training so there’s no need to go out and hammer out another hard training session. I’ll exercise this week but won’t do anything that might stress my legs. Lots of yoga and easy endurance work. All I can do is trust that I’ve trained well and let my body rest and recover from the past weeks of intense training. I’ll make sure to drink plenty of water, get lots of sleep and eat right, keeping the fiber flowing. I sure as hell don’t want to carry any extra stuff up those steps. Know what I mean? I’ll make sure I have the cutest possible outfit ready to wear. Shoes ready to go and all the information I need to smoothly pick up my race packet and timing chip on event day. Early in the week (today actually) I’ll make sure to read all event info so I know the exact details of what I can, and can’t take with me in the stairwell, where I can park and so on. I don’t want any surprises the day of the event. It’s important that on the big day all I have to do is show up, and race. I’ll get everything done before hand so I can focus only on doing my very best.

So there you have it. I am confident and ready to go, unflappable. On the day of the event I will find a nice pair of buns and follow them up the stairs all the way to victory. I will feel no pain and dance up the steps to the rhythm of my smooth breath.

The best part of all this, when it’s over I get to come up with a new way to torture myself. A new goal, get ready!

P.s. It’s not a good idea to try something new the day of an event. New shoes, new food, stuff like that. You don’t want to find that GU gives you the runs while you’re ascending an indoor stair case or running down the road with thousands of people, same goes for shoes and cloths you don’t want to find out that your new stuff chafes. Stick with what you know works. This is no time for surprises.


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Train your feet?

Foot Love

I’ve had many wonderful trainers and coaches in my life but not one of them has ever told me to train my feet. Fortunately, I managed to figure this out on my own through various aches, pains and research.

If your feet aren’t fit then how do you expect the rest of your body to be? Your feet support three times your body weight when you walk, when you run they support seven times and when you jump, 10 times your body weight! Think about that!

When we exercise we usually focus on everything but our feet.  When your feet hurt that affects your ankles, knees, hips and lower back. Remember, The anklebone is connected to the knee bone.  Keep your feet in top form, and they’ll support the rest of your body making everything you do in your life a little easier.

Here are a few suggestions on how to keep your feet happy.

Stretch your arches every day – I like to sit on my shins, butt resting on my heals with toes curled under. You can also stand with your toes against a wall (one foot at time) and lean slightly into the wall until you feel a stretch along the bottom of the foot. Do each foot twice. If you don’t like those ideas, just sit on the floor and pull your toes back with your hand. The idea is to stretch the bottom of the foot.

Stretch your toes – Squeeze your toes together (they might crack) and hold for a few seconds, then flex them up. Do this a few times every day.

Don’t forgetAnkle Circles and Toe Points to keep the supporting joints flexible.

Stimulate the bottom of your feet – The soles of the feet are extremely sensitive due to a high concentration of nerve endings. Post workout give ‘em a nice soapy scrub with the loofah to wake up all those neurons & synapses. A little lotion massage after is always a good idea too.

Rule of thumb – As soon as you’re finished working out take off your shoes. Your feet will swell from the workout (or hard day at work) so give em’ room to breath.

Running Shoes – Replace your shoes every 300 to 500 miles.

Best foot friendly places to run – Rubber Track, Treadmill, Grass, and Dirt.

Any questions?

Giddy up!