Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Tag Archives: outside


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The wild world of “outside”

Today I saw a photo of myself wearing stripes and decided that I should post about how stripes are never a good wardrobe choice for any person weighing over 100 lbs. Than, I had a glass of wine and changed my mind.

I workout outside. The workout classes I teach are also outside. I love to be “outside” and I workout outside because I have never found a gym that was as beautiful as any place I have ever been, outside.

With the outside venue one is privy to all sorts of attention. Often the attention comes from greasy alcohol soaked fellows that one usually chooses to ignore, but on occasion the attention comes from someone one might otherwise desire to entertain.

During tonight’s group workout I began to fantasize about ways to stop one or two of those desirable bodies and invite them to, share a push up or two.

I thought about setting a trap. You know, dig a hole and cover it with leaves. When your victim runs over it they fall into the pit. But that might piss a person off. Not a good way to start a relationship. Then I thought I’d pretend to fall and hurt myself (easy for me) and hope that my victim would take the bait. That might work but I hate appearing weak.

In a world where we’re all so absorbed in endless hours playing with our phones and on our computers we miss the fact that all those people we want so badly to meet, are running around in the same circles we are. The question is, how do we stop moving and start meeting. Believe it or not, people are actually nice if you’re nice to them (mostly)! There’s a world of lovely folks literally running right past us.

I write this post in an effort to remind those of you whom are looking for love, fun or trouble to think about getting back to basics and work the real world. The tangible world right in front of you. I ‘m outside a lot, I see a lot and I have the opportunity to meet a lot of folks when I am open to it. I see things that those of you on the inside miss.

My point — Take the blinders off, be open and send me your schemes for capture…


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No motion starvation allowed

What’s up for the weekend? I hope you will all be doing a little moving around. No motion starvation allowed.

On Saturday I’ll be participating in the first WTF Cycling team ride of the season. WTF is a bike team started by me and my best bike pals. The majority of us are retired bike racers that just can’t get the bike out of our blood so we formed a team. What does WTF mean? I think you can figure it out. If you’d like more info on WTF Cycling or would like to join us for a ride sometime, feel free to “like” us on Facebook so you can stay appraised of our goings on.

No matter what you get up to this weekend have a wonderful time of it. If you need a suggestion, how about a Scavenger Hunt?  I’m sending all my clients away for the weekend with this assignment and I expect full reports from them on Monday. Join in on the fun if you dare!

Here’s how it works — Go for a run, walk or combination of the two for one hour. As you travel along, hunt for the items listed below. Keep track of what you find and let me know how you did. I suggest you place this list in your phone so you have it handy. Check off the items on the list or better yet, snap a photo of your findings. I’d love to see what you come up with.

Be sure to warm up with some Jumping Jacks and a few stretches before you start to run, and stretch well post workout. Have fun and watch your step!

The List

Beware of Dog Sign

House with Green Door

A Bird House

Garden Gnome

Take Out Menu

A Swing

Graffiti

Someone 85 years or older

Water Bottle

Cardboard Box

Glass Bottle

Paper Bag

An Acorn

Feather

Nail

Fruit Pit

Pink Stone

Mushroom

Berry

Shell

Your Hunt Reports are due to me by Monday.  May the force be with you!

See you next week…


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Code Yellow!

I gotta go!

I know a guy that once worked for one of those package delivery services (you know, like FedEx or UPS). One day he had to go to the bathroom so badly that he simply could not hold it anymore.  With no public restroom in the vicinity he was forced to empty his bladder into one of those (previously unoccupied) padded envelopes, as he hid from view in the back of his delivery van. While this story makes me laugh every time I think of it, I can definitely sympathize.

As a former elite bicycle racer with many hours in the saddle I know all to well what it’s like to be on the edge of dampening my drawers.  In the sport of bike racing there are skills that one learns allowing them to take care of such matters sans stopping your bike. Such skills are not easily mastered and in my experience used only as a last resort. Kind of like the situation above.

The bottom line is (no pun intended), we’ve all been in situations where we had to “go” and there was no designated place, to go. On that note I thought I’d take the opportunity to talk about the dos and don’ts of “going on the fly,” or “Code Yellow” as I prefer to say.

First of all public urination is against the law. While in the countryside it’s more acceptable than in town, it’s still illegal.  National Parks may seem like the country but they are not. It would be bad to get caught going in a National Park. Be aware and be as respectful as you can while committing such an act.

Find a spot out of view of others. We don’t need to see you, it’s not that funny! Please don’t leave paper or other “business” lying around. Take it with you or burry it. Also remember, if you expose yourself in public you can be put on the sex offenders’ list.  That can’t be good!

My friend Penny just reminded me that it’s also advisable to check for poison oak prior to dropping your drawers in the bush.  A case of poison oak on your undercarriage can really put a damper on things.

If you want me to teach you how to pee while riding your bike I can do that. However, it’ll cost you…


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Letting go is hard to do

It’s hard to let go of things.  Especially those things that you really like but that may not be good for you. When you let go of something there’s always the fear that you’ll miss what you’ve released and there may be no going back.

Here are a few things you can let go of without worry, do your body and soul some good.

  • Play catch – With a friend or against a wall by yourself.  It’s good for concentration, coordination and your pecs.
  • Toss out all the things in your closet that don’t make you feel “alive” (That’s what Oprah says – did you know that Oprah just found out she has a half-sister? Drama!).
  • Go to a pub, have a pint and throw a game of darts.  Darts are hella fun and a good way to meet some new friends.
  • Horseshoes – Golden Gate Park just finished fixing up their Horseshoe Pit. Again, good for the coordination, who cares if you don’t know how to play.  Just go toss some shoes.
  • Time to compost all the old stinky food in your frig.  Clean out the frig and clean up your diet.
  • Play around with taking your hands of the bars for a few seconds the next time you go for a bike ride.  If you’re a little nervous just hold ’em right over the bars.  (Obviously don’t do this on a busy street!). This is fantastic for your core.
  • Batting practice – Find a batting cage or just head for the local ball field. They’re all over the city.  Swinging a bat (even if you miss) is great for the whole body!
  • Fling a Frisbee at the beach, play a little volleyball, badminton, the list goes on. The weather is perfect right now!


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What is a Fitness Walk?

A Fitness Walk is a workout tailored to those wishing to participate in an exercise program yet are not comfortable committing to a more intense boot camp style class or challenging training regiment.

During these workouts you can expect to walk briskly take in the scenery and perform various low impact, body toning and agility exercises.

Think of this class as a soft-core circuit-training workout or the precursor to those ever-popular “boot camp” classes (something to aspire to if that’s what you’d like).

Don’t misunderstand – this is a workout, not a stroll, we will not be stopping along the way for cocktails or cocoa.

For more information contact Kelley@motionstarved.com


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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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I love green

I'm exercising!

In case it’s not clear, I am attempting to encourage you to exercise in ways that are fun and interesting so that you don’t even notice that you’re exercising. The key to becoming and staying fit is to become naturally active.

Ever hear of the Green Hour or Green Exercise?  Green Exercise is a term used to refer to exercise obtained while outside in nature.  The Green Hour refers to being in nature for one hour. If you haven’t guessed I am a massive fan of Green Exercise, lots of Green Hours and pretty much everything green.

When I first started working on my fitness I spent a lot of time in the gym as well as outside, working out. Eventually I gave up on the gym because it stank and I didn’t like weird guys watching me in the mirror and trying to chat me up.  I didn’t go to the gym to make friends I went to chill out and get my sweat on. This experience brought me to where I am today.

Did you know that abundant scientific evidence shows that activity in natural areas decreases the risk of mental illness and improves your sense of well-being? With just 5 minutes of Greenness (that’s my word) you’ll receive both positive short-term mental health and long-term physical benefits.

It’s really easy, all you gotta do is make sure you get outside during your lunch break, walk to work or to the bar if that’s what it takes.  All natural environments are beneficial including parks in urban settings. Apparently, green areas with water add something extra and a blue and green environment seems even better for health. That’s pretty darn cool don’t you think? Plus you get fresh air and furry critter sightings. What more could you want?

Fyi – Approximate calories burned per half hour if you’re a 150 lb person.

  • Badminton 133
  • Gardening 114
  • Golf 133
  • Hiking 191
  • Home repair 76
  • Horse back riding 114
  • Kayaking 152
  • Kick ball 229
  • Lawn mowing 171
  • Sex 170
  • Walking 88


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Shake it up!

Shakin' it up in Iowa

Routines are good. We all need some structure in our lives. However, keeping to the same old routine becomes boring and eventually stalls your fitness.  Getting outside of your world or comfort zone can be exciting, stimulating and even frightening.

As part of your effort to have an amazing 2011, I propose that each of us tries something new at least once a week.  It can be a new food that you’d otherwise pass up (like the okra curry recipe I’ll post tomorrow), asking someone to get together who you might otherwise dismiss. Go trampolining, get a new hairstyle, buy a sexy plaid workout top rather than the usual solid. Why not go for a ride on 40 lb cruiser bike instead of that carbon fiber racer you covet. Believe me you’ll get a workout!

Challenges don’t have to be big they just have to be something you wouldn’t normally do.  Something that will take some effort and maybe some guts.

Here are some examples.

  • While waiting for my friends on the street the other night, I let a scruffy man with a golf club sing me a song. When he approached me I didn’t look away or get angry. I stood there, let him sing his strange song, I smiled, shook his hand and give him a dollar (sure I wanted to rush home and scrub my hand but I remained calm). I did something a little frightening, but something good. (Fortunately, he used his club to illustrate his song rather than smash me over the head with.)
  • My friend Mo just signed up for 2 weeks of early morning yoga classes.  She’s normally the high speed, marathon runner, bike racer type. Now, one day into her yoga challenge, she’s not convinced it was her best move, but that’s the challenge. She’ll end up crushing the yoga class, but she doesn’t know that yet.
  • Normally I don’t eat much red meat especially meats that seem more like pets than dinner. Rabbit, lamb, veal. But a few weeks ago I had some lamb.  Initially I panicked when my date ordered it and immediately started working on my escape plan. Instead I dug deep and give it a try. In the end I didn’t like the lamb one bit, but I tried it and I learned not to do that again.
  • The big one. Last summer I rode my bike the entire length of Iowa with my Dad and Paula.  It was completely insane as we had not trained for the almost 500 mile ride. However, we all survived and the experience was beyond amazing! We learned that in fact there are no limits to what you can do.

The point I am attempting to get across is that when you challenge yourself you end up surprising yourself. You learn things, you meet new people and you find out what you’re made of. The confidence you gain encourages you to keep trying more and more, new and exciting things.  I’ve said this before and I’ll say it again…it’s all about the stories. In the end all you have are your stories so go out and stir things up!


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Happy New Year!

Here we go.  It’s 2011.  Frankly, for me it couldn’t have come soon enough. Those holidays really put a crimp in my fitness and mental well-being. Now that the debauchery of the holidays and all that went on in 2010 is behind us, in the “rear view mirror” as my friend Michelle would say we can begin the process of getting on to a new and better year. A year filled with new goals and exciting new adventures.  First step…what do I want?  How do I want to feel? They say, ask for what you want and you just might get it.  Be clear and be deliberate. Dream big. What do you have to loose?

Here’s what I want.  I want to have lots of fun. Lots of laughs and lots of happy interesting people around me. I want to be a giving person, I want to be fit, to look hella good and to spend lots of time outside in the fresh air feeling healthy and happy, causing lots of trouble (the good kind) and having adventures to write about, to share and learn from.

My plan of attack…Lead 1.5 hr long fitness walks around The City. Such walks will incorporate low impact circuit activities while exploring the outdoors. What better way to get or to stay fit, clear your head and help folks do the same?  Maybe we’ll see some wild life. (Remind me to tell you the story of Mo and the coyote.)

What’s your plan? What do you really want?