Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Tag Archives: exercise


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Wake up!

 

Some of us are more flexible than others, it’s all relative so don’t stress if you aren’t as bendie as the person next to you. However, it is important to know that if your muscles are flexible then your veins and arteries will be agile and flexible too. That’s a good thing.

We’ll talk more about flexibility later. Today I’ll share a few of my favorite moves, they’re super easy to do, anytime, anywhere. Do them every day to wake up the muscles in your feet and lower leg.

Ankle Circles – Slowly circle your foot 20x’s in each direction.

Point & Flex – Point your toe, flex your foot, repeat 20x’s each leg.

Alphabet Foot – Trace the alphabet with your foot. Point your toe and start writing.

Don’t forget, Daylight Saving Time begins this Sunday. Tis the season to get in shape!

Shake it up this weekend, I’ll see you Monday…


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Anytime is a good time for exercise

It's all exercise!

The point is to get exercise; it doesn’t matter where you are.

GP-2011 admitted today, “I’ve been a BAD GP. Still doing my work outs, and been pretty good about sticking to my limited wine during the week, but totally off the rails with my food. I love to chow!” While this is not the best possible news, I’m happy to hear that GP is exercising. Exercise keeps your metabolism running high; it flushes the body of toxins and keeps your heart beating. Eat badly, but never stop moving.

Short on time, or just lazy? Try this 10-Minute Go-To Workout.

Warm up – Slowly rotate your foot 10 times in each direction. Shrug your shoulders and swing your arms (open close, open close).

Leg Swings – Hold onto something. Swing right leg 20x’s from right to left across the front of your body then switch legs. Now, swing each leg from front to back. Stand straight engage your core and swing your leg up as high as your hip. 20x’s each leg.

Jumping Jacks – 1 minute

Push Ups – Any style you can muster. Do as many as you can in 30 seconds.

Triceps Dip – Place your butt on the edge of a bench/chair or desk, place your palms on the edge just next to your butt. Feet hips width apart, bend the elbows, slide off the chair, dip down so that elbows are bent at 90 degrees and then all the way back up. Do as many as you can in 30 seconds.

Jumping Jacks –1 minute

Wall Squat – 1 minute. Sit in a chair position (with no chair!), with your back against a wall and your hands palms-up, resting on your knees. Keep your heels directly below your knees and at a 90-degree angle; your shoulders should be rolled back, and the back of your head should be against the wall. Keep your face relaxed, and breathe.

Plank – 1 minute. Get into a push-up position with your elbows and toes on the floor, while pushing the area between your shoulders toward the ceiling and keeping your stomach pulled in toward the lower back. Keep your butt tight and your eyes looking at the floor.

Jumping Jacks – 1 minute

Stretch – 2 minutes

Extra credit – Add more abdominal reps (any style), do this entire circuit once or twice more, or stretch for another 3 minutes.

Print this out – Take it with you when you travel. Do it in the morning before work. If you want more ideas, for God sake – ASK ME!


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Help wanted

The hills are alive

People ask me “how do you come up with things to write about every day?” My response is, “It’s easy, I just write about what crosses my path.”

Today while chillin’ at the nail salon waiting for my manicure to dry, I thought “let me check Twitter and see what folks are yacking about on this rainy Sunday.” Scrolling through the tweets I spotted one that read “Unusual 10-Second Exercise For Fat Loss That Doesn’t Even Burn Calories – But Fat Disappears!” Normally these messages only serve to annoy me so I scroll right past them, this time however I had to take the bait.

Here’s where things take a turn for the absurd.  The Twitter feed took me to a website titled FASTWEIGHTLOSETIPS (all one word, all in caps). That in itself made my head spin. Negotiating the page full of ads and paragraphs of miserably spaced copy I came to the gist of the “Unusual 10-second Exercise.”   Here goes – unedited, directly from the FASTWEIGHTLOSETIPS site itself (although I had to fix the word spacing it was just too much to bear!)

Iח a word… HORMONES!

Yουr hormones aren’t doing tһеіr job. Due tο a long list οf things іח ουr food supply аחԁ environment, ουr hormones аrе really messed up аחԁ unbalanced.

Bυt tһеrе′s a way tο stimulate уουr hormones іחtο being balanced again. A simple way.

Tһаt way іѕ spinning around Ɩіkе children. Yου know… іח a circle wіtһ уουr arms out. Yeah, іt mау seem ridiculous, bυt tһіѕ motion stimulates уουr Endocrine System іחtο working іt’s “magic” wіtһ уουr hormones.

Here’s a simple outline tο ɡеt tһе mοѕt out οf spinning.

1. Spin clockwise.

2. Spin around 5-15 times (depending οח уουr level οf dizziness).

3. Spin οחƖу until уου аrе slightly dizzy.

Yου MUST follow those 3 rules. It wіƖƖ take уου a few times tο realize һοw many spins іѕ rіɡһt fοr уου. Don’t ɡеt tοο worried аbουt tһаt. I suggest уου ѕtаrt οff οח tһе low side οf 5 spins јυѕt tο bе safe.

It’s a powerful exercise. Jυѕt bесаυѕе іt’s easy аחԁ unusual (fοr weight loss) doesn’t mean уου саח ɡο crazy wіtһ spinning. Tһіѕ exercise doesn’t need tο burn calories bесаυѕе іt goes down tο a much deep level іח weight loss… hormone-induced weight loss.

One last piece οf advice. Yου wіƖƖ need tο ԁο аt Ɩеаѕt 5 sets οf spins everyday tο ɡеt tһе best weight loss effect frοm tһеm.

Lets be fair, It may work. I can’t say because I’m not about to spin around in circles five times a day. Frankly, it would make me puke and that would mess up my hydration level, which would definitely mess up my hormone levels causing all sorts of other problems.

However, if there were anyone out there reading this that would like to take a stab at weight loss by spinning I would absolutely love to hear about it. Seriously, anybody want to take the Thin by Spin Challenge? Let me know, I see some really good stories coming from this…


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“Why do we do this?”

I’ve been looking through my old race reports trying to find the answer to that question. I remember driving home from many bike races with Penny asking over and over again, “why do we do this?”  The only answer I can remember coming up with was “because we can.” The fact that we could do something that most people didn’t have the nerve to attempt made us who we are. If we gave in and acted “normal” we wouldn’t be the people we are, and in spite of the never-ending torture we had fun, made life long friendships and learned more than anyone can imagine.

This is why I am confused. I don’t understand why so many of you are having a hard time making the commitment to succeed physically. Every day someone says, “I’d really like to loose some/run a/ride a ­­­_____ someday.” Someday? When is Someday?

Let me ask you, every day you have things that you need to get done, correct? You do your best every day to clear your to-do list, you go to work, feed the kids, see friends, laundry… Those things are your priorities, your daily commitments or “goals.” Some of those things are fun and some you do because you have to. Either way you succeed because you’re committed.

Why is it not the same when it comes to achieving a fitness goal? Are you afraid of making a fool of yourself and failing? Are you afraid it will hurt? Maybe you fear that it will infringe on your social schedule or time with your family?

Seriously, when was the last time you heard of someone making a fool out of him or her self while attempting to better themselves? Yep, if you decide to cut calories or train for an event it may cut into your cocktail hour, but it’ll open new doors that will more than make up for the ones it hinders. The pain, yep, pushing your body does hurt a little but it’s not that bad and it really does make you stronger, healthier and hotter!

Maybe you should think of your goal is just another thing on your daily to-do list.

Example; say you sign up for the Fight for Air Climb. With that you know that you need to build your endurance so that you can complete the event, and climb 52 flights of stairs. So, on your to-do list goes the daily tasks that you need to accomplish in order to get yourself to event day. It’s the same mindset you use for making dinner. On your to-do list is the question of menu, shopping list, grocery shopping, cooking and finally achieving your goal of eating dinner. See, it’s easy!

Don’t over think it. Decide what you’d like to do. Figure out the steps to get there. Take the necessary steps and don’t stop till you get there. All you gotta do is commit, focus, succeed and celebrate!


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‘sup for the weekend?

They say it’s gonna snow here in San Francisco right down to sea level, sometime between today and tomorrow. It better. With all the talk folks’ll be pretty sad if there isn’t any snowballing available.  I certainly will be, and I’m no fun when I’m in a mood (I have references).

Here’s the plan.  Snow or no snow we’re all going to get ourselves outside for some fresh, crisp air.  As you know air is a good thing and crisp air, makes your body work extra hard to keep warm therefore burning more calories while it gives your body a nice healthy jolt.

In fact, there are “diets” called The Ice Diet and The Thermal Diet. The Ice Diet suggests that if you eat a bunch of ice and drink lots of really cold water that will shock your body into burning extra calories and at the same time will curb your appetite.  My personal favorite is The Thermal Diet. The Thermal Diet asks you to sit in the tub of cold water with 2, 10 lb bags of ice, 3 times a week for 30 minutes a stretch. The premise with both diets is that the cold temperature will force your body to work harder to warm itself, thus boosting your metabolism.

Personally I’ve done this. I have lowered myself into a tub of ice water, and in case you have any doubt, let me assure you that it is bloody horrific! We used to do this after a bike race to flush the lactic acid from your legs so we could go back the next day and trash ourselves again.  It worked so I put up with it, but I would only fill the tub with enough water to cover my legs and I would cover the rest of my body with multiple wool sweaters, a hat and a scarf. That system would surly hinder the extra calorie burning process, but then again that’s not why I did it. I was doing it because it was the best way I knew to cleanse the toxins from my over worked legs, quickly.  As for weight loss, maybe it does work. It makes sense but let me tell you with complete certainty that it’s far more pleasant to go for a walk, run or bike ride to burn those calories. And, don’t forget the heart healthy and emotional benefits you get from good old fashion physical exercise. Seriously, skip the ice and get moving!

Here’s a thought – The Get Yourself Outside In The Cold & Exercise Diet. Definition – stop whining about the cold and get your ass outside for some exercise. Pure and simple.

See you Monday… (don’t disappoint me!)


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Party’s over, time to make a commitment

It’s time to stop messing around. Time to start making some serious goals and plans re: our fitness. That means me too. I’ve been going easy on everyone because it was the beginning of the year and we were recovering from the holidays. Now that it’s mid February it’s time to get serious. This week is going to be about goals and inspiration so start thinking about what you want to achieve this year. If I have my way, by the end of the week we’ll all be in a committed relationship with an exciting new personal betterment routine.  You with me?

Don’t panic – Remember, my approach is not to jump into an exercise or nutrition routine that’s so adventurous that you’re likely to wiggle your way out, or fail. I like to start easy and build up once things get rolling.  “Go slow so you can go fast” is something a cycling coach said to me years ago. It means that you can’t go hard all the time if you want to be fast/strong and keep performing/healthy. Remember that.

First – Decide what you most want for yourself? Lose some weight? Run in an organized event? Ride your bike a 100-miles, how about 500 miles? Climb 52 flights of stairs for charity (more on that later). Maybe you just want to stop feeling so bloody stiff and would like to start with being a little more physically active.

Second – You will need a relatively structured training/nutrition plan to work from.  Obviously there are lots of classes, clinics, online tools and trainers out there that can help you (like me.). You will need some support.

Lastly – No more excuses, make the effort. Rain or shine, every day. If you fall off your plan, don’t panic just get back on tomorrow. If you decide you don’t like what you’re doing, get sick or hurt, than reassess the situation and make revisions but don’t give up on your goal. Think about/read about all the people who have come before you and done amazing things with their bodies and their lives. I’m talking about “real people” not just the Lance Armstrongs of the world.

Tomorrow – I’ll share a story of two amazing “real people” who I personally witnessed achieve a goal that I never thought they would reach (sorry D & P but it’s true).  It was inspiring and life changing for me to witness.  For them – they’re just glad they did it. Stay tuned…

By the way, Happy Valentines Day. Don’t forget to do something nice for someone. Remember my Unbitter post.

Kisses…


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Workin’ off my muffin

Workin' it!

Get a Hula Hoop.  Use it to have some fun and get a little exercise. There are classes and videos and all sorts of suggested uses for a Hula Hoop. Even Marisa Tomei has gotten in on the action with her own video and hoopBody Kit.

I’ve just ordered a weighted hoop (2 lbs); they say they’re easier to operate and I would guess allow for a better workout.  Either way, I intend to use mine as a vehicle for laughter and to work my core. Remember, my Ab Challenge? Maybe even one day I’ll try a Hooping class but for now it’ll be a fun way to break up my core workout.  A few crunches here, a few turns of the hoop there. Get where I’m comin’ from?

For inspiration have a look at this video. It’s called April Curvy Hooping. While you might think this sister could use a little more core work she’s clearly fitter than she looks and I think one hot Hooper! Seriously…take a second to click on the link.

(And yes, the Hula Hoop will be making an appearance at one of my Fitness Walk workouts one day soon…)

Make me proud! See you back here on Monday…


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Full Moon Fitness Walk

Glow Sticks are cool.

I want to thank everyone who came out last night for my Full Moon Fitness Walk. We had a great turnout of all sorts of folks. Everyone was in a fantastic, friendly mood and every body did their very best, even during the ab section of the workout. I especially want to thank Shania the pooch for leading the pack and for her patience; I know you wanted to run Shania.  I’d also like to thank Mother Nature for giving us such amazing weather. The night was absolutely perfect. I hope the rest of you got out! (Huge props to my friend Michelle who suggested taking Glow Sticks along on the walk.  Not only did they help us keep track of each other but they were as fun as all get out! Pick some up for the next time you’re playin’ in the dark.  Hella fun!)

It looks like we’re in for a spell of some nice, relatively warm sunny weather, at least through the weekend. I’d say get your booty outside and get some vitamin D.  Get it while it’s here!

I’ll be back tomorrow with some ideas for fun and interesting things to do over the weekend. Until then, ponder the thought of attending my next Fitness Walk.  It’s more than just a walk.  I promise you.

Be there or be square!


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Is it Friday yet?

Mr. Weather Man says it’s going to be sunny all weekend here in the Bay Area.  And…it’ll be warmer too!  Halleluiah! I don’t care if it’s still a bit chilly, get outside and get some vitamin D. You need it.

Here are a few of my suggestions for new and interesting things to try this weekend.

  • Friday Nights at the de Young Opening Night. Season six starts today.  If you’ve never been to one of these events now is the time to go.  The museum offers all sorts of interesting things during these Friday evening events. Free admission, live music, films, lectures and creative activities.  Go for a walk in the park and then wander into the museum.  Good for the body and soul!
  • Saturday check out The San Francisco Bicycle Coalition’s Architecture Ride. This guided, two-hour ride through the city takes you on a tour of the designs of James and Merritt Reid. For more info visit the SFBC website. Why not learn something while you exercise?  Sounds like a good idea to me! Free to SFBC members, $5 for the nonmembers.
  • Some of the boys at Bespoke Cycles SF will be leading a bike ride this Sunday. Meet at 9am at the GGB concession stand for a friendly, no drop, LSD (long slow distance) ride. Contact Ari at Bespoke for more info and to RSVP.  Ari’s my pal, go work him over for me!
  • Spaghetti Squash – I made some last night. It was pretty good, tastes nothing like pasta so don’t be fooled.  It’s full of water so that’s good and low in calorie.  Only has about 2 grams of fiber per serving so that’s not that impressive but give it a try.  It’s not bad!

Don’t forget my Fitness Walk this coming Wed.  I expect to see a bunch of new faces!

Have a great weekend, see you back here on Monday.




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Darn, I just trashed my good helmet!

Quick reminder… if you crack your bike helmet, even a little bit, it’s trashed. Whether it be from your kid tossing it across the room, or the action of you detaching from your bike, the rule is; if it’s cracked, it’s done. The helmet goes in the trash and you go shopping.  I know they’re expensive but so is brain surgery. End of story.

See below for some interesting things to do this weekend:

Presidio Habitats – This is an outdoor art exhibition celebrating the wild Presidio. It’s a free, self guided tour through the trails of the presidio. Along the path you’ll visit 11 sculptures by international artists.  It’s super cool!  Go for a walk or a run and get some culture along the way. You’ll need a map as some of the pieces are off the beaten path.  Exhibition closes in May so you have some time but don’t miss it!

Yoga Tree SF – There are a couple good yoga workshops at Yoga Tree on Valencia this weekend. Saturday they offer a two-hour Yoga 101 workshop. This workshop is great for those new to yoga as well as seasoned yogis. Sunday Yoga Tree offers a 3-hour Yin class with live music.  This class is perfect for those who use yoga as a recovery or therapeutic tool.  I attend this workshop often and find it super rejuvenating.  Click on the link for more info.

Gotta love the Sports Basement. Check out their calendar.  This weekend they offer too many interesting events to list them all.  My favorites are, a Running Dysfunction Clinic, Zumba Class & Core Fitness Class. They also offer Boot Camp classes, runs and bike rides for all.  On Tuesday they even have a “Thank Dog! Bootcamp”. It’s for you and your dog. I see some good stories coming from that! Wish I had a dog.

In an effort to support local business and get you out’a the house, I send along this link. It’s for something called Shop SF Get More.  The SF convention & visitors Bureau came up with it to get us to spend more money in the city.  It’s a bunch of downloadable coupons that will get you hefty discounts on food and goods around town.  In my mind it’s a chance to try something new.  One of the coupons is for free wine at Momi Toby’s in Hayes Valley.  I’ve been to Momi Toby’s before but not for free wine. There’s also a coupon for 20% off at Lombardi Sports. I can use that to get a new bike helmet. Get my feel?

One last thing. There will be some road closures accessing the GGB this weekend.  I’m attaching the link so you can see for yourself. It’s kind of hard to make sense of, but the gist is they’ll affect you if you are planning to drive or ride across the GGB Fri – Sun.

That’s it for this week. I’m taking the weekend off, see you on Monday.  Remember to fiber up and drink your water!