Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

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Do you have Cocktail Arms?

I once had a trainer who liked to use the term “cocktail arms” as a way to entice ladies to work out their arms. In case it’s not obvious, Cocktail Arms are arms that look good in a sleeveless cocktail dress, and we all want that. Right?

Being that we’re at the height of cocktail dress season it’s the perfect time to fire up the guns (you fella’s too!). Here’s a little recipe to get us all started…


Small bits that help (The Season of Eating – Navigation Tip #6)


Yowza! Two weeks from today is Christmas! The pressure is on over here for sure. I’m kinda anxious and not appreciating the feeling one single bit.

With that, here are a few things I’m working with that seem to help.

  • Things don’t have to be perfect. Life doesn’t reward you for being perfect. Life rewards you for making your best effort.
  • Do what you feel comfortable with and don’t worry about pleasing everyone.
  • Practice selective listening. Are there people in your life who never seen to be happy? Maybe they don’t realize it but they’re kinda downers. Normally I’d say ditch ‘em and find more positive people but sometimes you can’t do that. In this case, all you can do is to tune them out. It’s okay, better than letting ‘em bring you down or stressing you out. You can deal with the issue after the holidays.
  • Cool gift idea – Fill a box with dozens of slips of paper, each one detailing something you love about the person. Or if you’d rather, skip the mushy, lovey-dovey stuff and write down fond memories you have of that person (example: “Remember when you sucked the juice out of the wet nap and I almost died of dehydration?”)
  • Be kind to yourself. Take time to relax, and breathe!

That’s all I have for you right now. Hope it helps!

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Go with “naughty” this year (The Season of Eating – Navigation Tip #5)

Naughty or nice?

You better watch out!
Better not cry!
Better not pout!
I’m telling you why,
Santa Claus is comin’ to town.

Remember that song? As a kid did it make you want to be “nice” so you’d get lots of presents?

He’s making a list
and checking it twice.
He’s going to find out who’s naughty and nice.
Santa Claus Is Comin’ To Town.

It’s hard to be nice all the time and frankly I think it’s okay to be a little “naughty” once in a while. With that here’s my Season of Eating Navigation Tip # 5.

  • Regifting – My thinking is, if you receive a gift that’s just not your style it’s okay to give it to someone who might better appreciate it. It’s better than tossing it in the trash or the back of the closet for 5 years.
  • Go ahead and have some chocolate. Just stick with the good stuff and the darker the better. I say, “Once you go dark you never go bark.” (Did you get that?)
  • It’s okay to decline an invitation or two during this busy time. You don’t have to attend everything you’re invited to. Why stress yourself out and others too.
  • Santa always wants to know if you’ve kept your room clean. Don’t beat yourself up if you have to let the dust bunnies build up a tinny little bit. Just don’t let it get out of control. Better yet, give yourself the gift of a maid service once or twice this season. In this case your naughty behavior ends up benefiting another by giving them work.
  • Flirt a little. Santa says to be “nice” I say tis the season for a little friendly flirting. Harmless flirting is good for the spirit and makes folks feel good.

So you see, do it right and naughty becomes the new nice. Have at it!


More bang for your buck (The Season of Eating – Navigation Tip #4)

My first dumpling

Okay, I get it! We all have way too much to do this time of year. Along with our regular duties we now have to add holiday shopping and celebrating to the list of to-dos. I don’t know about you but I’m overwhelmed and very behind.

If you workout with me you know that I like to choose exercises and activities that work more than one part of the body. Like doing squats with overhead press together.  You get “more bang for your buck” as you work the lower and upper body all at once. In my mind it’s about time management as much as it’s about getting more sweat for your effort.

With that here’s today’s Season of Eating Navigation Tip # 4 – More bang for your buck.

  • Rather than going to lunch/dinner/drinks with friends to celebrate the season, go for a hike and take along a bottle of bubbles to sip at a sweet spot in the trail. You get your cheer and exercise at the same time.
  • Gift cards are cool but why not give a friend a gift certificate to a workout class or workshop that you can attend with her/him. Give a gift and get one in return. See where I’m going with this? How about, Hip Hop, Hula Hoop or ever hear of Cocooning? Ooh…how about Massage for Couples!
  • Take your friends/family ice-skating. You can stop for a drink after. Remember, you burn more calories in the cold. If you decide to go, here are some helpful things to remember.
  • Teach somebody something. I learned to make Pork Dumplings this weekend. Rather than having a party where you just sit and eat, my friend Dora invited her friends over to learn how to make traditional Chinese Dumplings. We drank wine, ate yummy healthy dumplings, learned something cool and socialized. At the end of the day Dora sent everyone home with dumplings to enjoy another day. It was a great event and wonderful gift from Dora to all her friends. (Thanks again DL)

There you go, find ways to accomplish more than one thing at a time. Some say, “kill two birds with one stone” (but I never liked the image that congers up). You get the idea… and please feel free to share your “more bang for your buck” ideas.

Happy Monday!

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The Season of Eating is now in session (Navigation Tip #1)

Sweating it out

How did you folks manage over Thanksgiving? I must admit, I ate more than I should have, but I wasn’t totally out of control. I did however let my exercise regiment go to complete shit.

As I was driving home from my holiday away I spent half of the 3.5 hour drive stressing about how much of a slug I had become over the past 4 days. Then my brain kicked in and reminded me that it’s okay to slack off once in a while. Give your body and brain a break. You’ve got to think of this, “slacker time” is recovery time. Like when you train for an event. You can’t work hard or be perfect all the time. The key however is not to beat yourself up and to get back on the program post-haste. You all know that. Right?

As I drove I realized that the first thing I needed to do was to get rid of the excess water that had hitched a ride in my body from all the extra carbs I’d mowed down. Remember, carbohydrates in the body hold water. When you cut them out of your diet, your body will naturally lose water, which is why those low carb diets are so popular. On the other side of the coin, when you drastically increase your carb intake with stuffing, two kinds of taters, rolls, pie, etc, you puff up like a balloon and feel like a stiff cow. You know the feeling?

So, I’ve come up with Step One, of The Season of Eating Navagation Plan – De Puffing, aka, ridding the body of extra water and toxins brought on by a few days of cheer. (Take notes, you may need this again in a few weeks!)

  • Drink lots of water — I know it sounds wrong but water flushes the body of all the excess water and toxins. If you don’t eat a bunch more carbs, the fresh water will flush everything out.
  • Get your sweat on — This week, start ramping up your activity level. I’m not suggesting you attempt a half marathon. I am asking you to SWEAT! Do it any way you can. Taking a steam at the spa will even help. As much as I hate it, I went to a Bikram yoga class last night and I’ve committed to another 4 classes this week (Gawd, help me!) Go for a walk, but walk up hill! SWEAT your booty off (literally)!
  • Stretch — When you stretch you stretch your insides. This allows all the stuff in your intestines to get out. Think about it. All those nooks and crannies need a little help sometimes. Best thing is get yourself to a yoga class at least once a week but three times would be impressive and cleansing!
  • Clean up your diet — You know the drill. If you want to clear your system of toxins, water and nasty stuff you need to eat clean. That means lots of fresh, organic fruits, veggies and non-processed foods. Do the best you can; I know it’s hard! An easy way to eat clean is to “juice.” While I am not into juicing, it does help to clean you out and feel spry again. I’ll share some info on juicing with you Wednesday. I need to give it a try myself before I pass on. It could be crap.

There you go. An easy, effective start. Now all you have to do it is drink up and sweat it all out.

Stay tuned for a full month of tips on how to safely navigate The Season of Eating…