Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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It’s Summer, are ya lookin’ swank in your swimsuit?

Couch Potato

Hey now, it’s Workout Wednesday. How’s your fitness routine going? Are you working out consistently? Three, five times a week for 45 minutes? How about an hour plus? I know you have gym memberships and classes that you want to attend, are you going?

When I started this business it was my hope to offer a comfortable, fun, fresh air environment where all of us, non Lululemon clad, “look at me” Hot Bodies could converge and feel comfortable. A place where you don’t have to already be “fit” to get a good work out, a place to start, or simply work out sans the attitude and the judgment.

Unfortunately I’m having a hard time motivating these sorts of folks. Some have come around but where’s everyone else?  I know you’re out there. I see you and I thought I understood. Now I’m thinking that maybe people don’t really want a place like I’m offering. With a place like this, there’s no excuse not to exercise. Sure, it’s hard to find the time but I don’t buy that. I’m wondering if maybe I should cater to those Hot Body types after all, they seem to want to work out, hence their Hot Bodies. Better yet, maybe I should cater to Hot Body 40 Something Men specifically. Hummmm…. now that’s a though!

While I work on my new approach for generating clients and readers, I offer you an exercise sequence that should work for everyone. You don’t even need to leave the couch.

The Couch Potato Work Out — Do these exercises at every commercial break. Do 20 reps of each exercise; repeat at every break for an hour.

  • Push ups – Facing the couch, kneel on the floor about 2 feet away from it. Cross your ankles, and place your hands shoulder-width apart on a cushion edge. Slowly bend your arms, and lower your upper body until your chest touches the couch. Hold, press up again. Repeat
  • Side Crunches – Lie on the couch on your left side with your legs together and your knees bent. Place your right hand behind your head with your elbow pointing toward the ceiling. Wrap your left arm across your waist. Contracting the oblique muscles along your right side, lift your shoulder off the couch, bringing your rib cage toward your hip. Hold, slowly lower. Repeat, switch sides. (If your couch is too soft, you may need to do this exercise on the floor.)
  • Triceps Dips – Sitting on the edge of the couch, place your hands on the edge on either side of you. Move your feet out so that your butt is off the seat, and your knees are bent at 90-degree angles. Bending your elbows so they point behind you, lower yourself as far as comfortable. Hold, slowly press up again.
  • Scissors – Lie on your back on a couch (you may need to angle yourself for more room) with your hands (palms down) under your butt and your legs straight up in the air. Keeping your knees slightly bent and your feet flexed, slowly spread your legs as far apart as comfortable. Hold, then slowly bring your legs together, resisting as you press them in.

As always your comments are welcome.  Bring ‘em on!

Kiss, kiss…

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Uh-oh!

Ouch!

If you exercise, most likely you’ve experienced physical pain. They say that 42% of exercisers hurt themselves every year. As I read about pain and injury, I realize that there are many kinds of pain as it relates to exercising. I can’t be sure, but I believe the 42% refers to the percentage of people who actually damage their bodies during exercise, not those who simply experience a few hard workouts and feel “pain.”

I can’t tell you how to heal yourself or diagnose your injuries. I’m not qualified to do that, although I am extremely familiar with the concept of inflicting damage to ones body as a result of exercise. I am going to share a few bits of wisdom that I have accrued over the years. Maybe they can help you; they pretty much keep me alive.

  • Feeling pain? The first thing you need to do is to figure out if you have an actual injury, or just the pain that results from a hard workout. Pain that comes on gradually over the course of the workout is most likely just the lactic acid and carbon monoxide that builds up during exercise. A sharp, sudden or constant pain is the kind of pain that requires rest and possibly the attention of a professional.
  • If you’re healing from an injury or simply a hard workout you should not stop exercising. Activity delivers oxygen and nutrients to help mend your body as well as boosts your spirits.  All you need to do is find something that doesn’t aggravate your injury. Try something new.
  • RICE. Rest, Ice, Compression, Elevation. Generally speaking, if you feel you have an injury to a muscle, ligament, tendon or bone the basic treatment is to begin RICE’ing immediately.  Example: I tore my Achilles recently, the first thing I did (after I dragged my poor wounded carcass home) was to put on my magic compression socks, lay on the floor, put my leg up on the couch resting on a big fat bag of ice. That ladies and gents, is RICE.
  • My favorite part of healing is the mental part. If you focus on your pain and the doom you feel, your pain will seem more intense and last longer simply because you’re focusing on it. When you focus on pain you stress yourself out which in turn puts stress on the body and keeps it from healing. It’s a nasty downward spiral, you feel bad so you fret about it making things worse. All you can do is acknowledge that you’re wounded, come up with mending plan and go with it. Focus on what you can do rather than what you cannot. That, is your only option.
  • Most of all, respect your body. It’s very good to you. When it’s wounded be kind and let it heal, don’t stress it in any way, let it relax and know that you love it and it will respond by healing and helping you to become even stronger than ever.

Trust me on this…


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Walk up Wednesday


Walking is one of the quickest ways to blast up to 25% more calories and exercising outside is said to earn you up to 30%. So, ditch the treadmill get some fresh air.

My workout suggestion for today is to go for a power walk around your neighborhood. I’ve got some things for you to do so you don’t get bored and zap even more calories.

Here you go:

Warm up — Swing your arms around, front to back and across your body like you’re a crazy person hugging yourself. Circle your ankles 20 times each direction. Do a few jumping jacks, 25 should do it. This should take about 3 minutes.

The Meat of it — Start by walking at a quick, but comfortable pace that you can hold. (Keep a forward leaning position, it should feel like you have to take a step to keep from falling forward. Abs tight.) Keep walking, when you see a hill or set of public stairs, take the challenge and head up, even if it means you have to change your course. Hold your quick pace! You should be huffing and puffing your way to the top of each hill or set of stairs. If you can hold a conversation, you aren’t working hard enough.  Continue on your walk taking every hill or set of stairs you come upon. Use the down hill portions and flat areas as recovery, to catch your breath but keep a relatively quick pace. For bonus points add some triceps dips, bench push ups and or ab work at the top of each challenge. Just keep thinking of all those M&M’s you are burning off!

An hour of this and you could easily zap 500 calories!

P.s. Adding 3,600 steps to your day can help you lose 15 pounds a year! 3,600 steps equal about 1.5 miles. If you do the workout above correctly you will have covered about 4 miles!

P.s.s. Watch the above video at your own risk, it might make you a little dizzy. I know it’s silly but I think it’s funny.


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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