Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Simon Says…We Won!

Team Motion Starved

Yipee! Today we played Simon Says as we traveled along on our Fitness Walk. Team Motion Starved traded commands (via our iPhones) with our friends at The Exercise Space in Seattle. “Simon Says do 20 Jumping Jacks” or, Simon Says… Lunge up hill for one minute.” The commands were doled out about every 5 minutes allowing for lots of time to walk and enjoy the scenery as well as get a little sweat on. Maybe it’s just me but I think these games are super fun. It really doesn’t seem like exercise. Today I wished we had more than an hour to play. I hope the rest of my team felt the same way.

Anyway, Team Motion Starved prevailed today, we had a small but strong group and while our competition was just as worthy they kindly gave us the win as our team had a little easier time completing the tasks.  Next week we’ll be doing another Scavenger Hunt. Scavenger Hunt #2 will involve walking, light toning exercises and hunting for items that are more interpretive than literal. Things like, find something cold, mysterious, twisted, stuff like that.  I’m gonna need to enlist some creative thinkers to help me with this round. Interested?

If you can’t join me on one of my Fitness Walks consider doing your own. Trade commands with a friend who’s walking with you, or on the phone. The scavenger hunt is fun to do either in a group or send the list to a friend far away and have them send you photos of what they find. It’s fun to see what others find.

Lastly, Thank you to my friends from both Team Motion Starved and Team The Exercise Space! Good job tonight! I look forward to next week!

Carry on…


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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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I am one filthy hot mess!

Since I workout outside, there’s never a time when I don’t finish a workout without some sort of chunkage attached to my body in one way or another. Along with the chunkage my clothing is always soaking wet and often salt (from sweat) infused. I look pretty bad sometimes. Today an old Chinese couple seemed very impressed with, or possibly concerned by my appearance as I bounded through my stair climbing/run. I have no idea what they said as they smiled politely and yammered, they had quite a bit to say. It was the hand gesturing that made me come to the conclusion that it was my sweat-covered body and dusting of salt that caught their attention.

My point — No mater who you are, post workout you need to take the time to stretch, eat and clean your body, preferably in that order. You need to stretch out your muscles, feeding them with oxygen rich blood to alleviate soreness, prevent injury and prepare them for future workouts.

Eat as soon as possible after an intense workout — The rule of thumb is to eat a small protein/carb rich meal within one hour of your workout. I eat as soon as I can muster the strength. This window of time is when your body is best suited to replenish what it’s used during your workout, supporting better recovery. Eat real food or suck down a “recovery drink.” I’ve used both, but I prefer real food.

Hit the showers — You stink and there’s fungus growing on those wet cloths and in all your cracks and crevices. The best thing to do is to immediately change out of your wet cloths, stretch and eat. After you’ve eaten, get in the shower and loofah up. Don’t forget to moisturize, all that sweating dries your skin.

After that I usually lay on the floor with my legs up to rest my legs. Do what you like, just make sure to be good to your body and let it recover so it’ll be even stronger for the next workout.

Ooh! Don’t forget to rehydrate with water while you’re doing the above!

P.s. If you liked this post, you may find this earlier MS post interesting.


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Happy Memorial Day

I salute you...

I trust you’ve spent your three-day weekend wisely. Meaning, I hope you’ve taken this time to get some fresh air, exercise, spend time with loved ones and enjoyed some of your favorite indulgences. No matter what they are. That, in my mind is why the Universe (or God if you wish) made three-day weekends, to completely enjoy yourself and re-charge for the next round of full work weeks.

With that, I am taking today off. Be sure I have followed my own advise indulging in bouts of insane stents of outdoor exercise, mowed down on foods that would normally be avoided, spent time with the animals I adore and with friends new and old.

In an effort to be true to this specific holiday I remind us all to take a moment to consider those we have lost and to be thankful for those special folks we have chosen to share our lives with.

Enjoy the day and thanks for checking in.  Know that I truly appreciate your taking the time to read my words…

Kelley


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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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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…