Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.


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Move and learn this month

Yes, you can teach an old dog new tricks!

Gwad, it’s already September! Soon it’ll be cookie-eating season, the rain will be back and because of all those cookies and our fear of melting in the cold wet air our fancy holiday attire might not fit. Ugh….what ever will we do?

Well, you can be sure I’ll come up with some ideas to keep us looking svelte, your task is to take my advice.

As you know, September is the month students return to school. With that, I suggest we follow tradition and learn something new ourselves. At least get some culture as we exercise and make an effort to learn, and experience something new.

Here are a few ways you can move, learn and experience all at the same time:

Parking Day — Ever hear of it? PARK(ing) Day is an annual, worldwide event that invites citizens everywhere to transform metered parking spots into temporary parks for the public good. The idea is to promote the need for more open space within our cities. It’s creative, green and inspiring, get a map and go for a walk or cycle to check ‘em out. Parking day is Friday, September 16th.

Presidio Habitats — If you’re in The Bay Area you need to check out the Presidio Habitats walk. It goes away at the end of September so this is your last chance. What is it? – It’s an art exhibition celebrating the wild Presidio. 25 pieces of sculpture are scattered around the Presidio mixed in with the plants and wild life. It’s very cool and a great way to get some exercise along with a little culture and history mixed in. Get a map and go!

Look up — Generally as we walk around we see only what’s at eye level. When was the last time you stopped and looked up? We’re missing the best parts of old buildings by not looking up. The top of a building is like the decoration on the top of a cake. An Architects’ signature is the top of his building. The next time you’re walking around, make an effort to look up, not just once but often. You’ll be amazed at all the beauty up there.

That should get you started. I hope you get the idea, move and learn is your challenge. Have at it!

Happy 3-day weekend!

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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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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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Walk about Wednesday

Today I would like you all to go outside and go for a walk. Sounds simple but think about it. Many of us do very little recreational walking in our day-to-day lives. The idea is to change that. Decide that you’re going to go for a walk. Walk around your block, around your campus, around your neighborhood. If you live on a farm take a walk around the pasture. Explore the world you live in, get lost and find your way back if you dare. While you’re out there, breath in the fresh air. Look around, and notice all of the things you have to be grateful for. If you’d like, take your favorite music or simply listen to the world around you. Appreciate what you have and be grateful.

I hope you’ll take my suggestion. It’s free and it’s wondrous.

Enjoy…


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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…