Physical Funness for the Motion Starved

Fit more fun into your fitness while exploring the outdoors.

Tag Archives: workout


by Leave a comment

Happy Summer! Don’t forget to hydrate inside and out to stay strong and looking good!

Group Stair Climbing Workouts!

Saturday’s – 9 am sharp. We meet at a different staircase in San Francisco every other Saturday.

These workouts include core and stretching exercises as well as interval stair-climbing. Participants are encouraged to climb at their own pace but will be urged to push themselves. Walkers as well as runners are welcome. Contact Kelley@motionstarved.com for schedule and locations – classes are $25 per session.

** P.S. Ever wonder how or why Motion Starved exists? Here’s the story via Leanin.org!


by Leave a comment

Gawd! She’s gonna make me workout in the rain!

Fun run!

George Hincapie said, “Enduring those cold and rainy training days, are the days that get you to your goal.” I love George Hincapie! If you don’t know who George is, Google him.

My clients like to ask, “what if it rains?”  “Will we still workout?” My reply goes something like this: Ahhhh YEA!!

Since my business is built on working out, outside and taking advantage of all the fantastic things this fine city has to offer there is always the threat of getting a little wet when the weather turns drippy.  For me, nasty weather is an opportunity get creative with my workout or my clients and take advantage of the situation. It’s not ever a worry, it’s a challenge.

Here are my thoughts on the topic of working out, outside in the rain:

  • First, what’s the big deal about a little rain? You’re going to sweat anyway when you workout so what’s the dif?
  • Most articles on “working out in the rain” suggest that you wear a fancy rain jacket. You can, but I guarantee you’re still gonna get wet. Hot and wet from the inside like a hothouse tomato. I prefer rainwater to the self-basting method myself.
  • It’s cold you say? Not if you don’t stop moving. The key to working out in rain or cold weather is to keep moving!
  • Seriously, you are not going to get sick from working out in the rain! If you’re healthy enough to workout in the first place, you will not get sick! Ask your doctor if you don’t believe me.
  • Worried you might slip and fall? Well, you may, if you choose to run cement stairs. Answer… run at the beach in the sand! No beach available, find a dirt trail or grass to workout on. Use your head!

Remember, the rain almost always looks much worse from the comfort of your warm cozy house. Once you’re out there, it’s surprising just how refreshing a little rain can be.

So, the next time it rains, suck it up and head out for a jog, run, ride or a little circuit work. Keep moving for as long as you can stand, or need to. When you get home take off your wet cloths, take a hot shower, stretch, and then brag on Facebook that you’ve just worked out in a torrential storm while your pals were at home snug, chubby and chicken.

See you out there!

P.s. Wear a hat in strong rain; it keeps the rain from poking you in the eye. 😉


by Leave a comment

Taking the plunge

SaveTheBay

In late December of 2015 I was asked to write a “guest post” for Save The Bay, an organization that works to protect, restore and celebrate San Francisco Bay. My “topic,” how has the bay played a part in my life as a trainer.

Save The Bay (SF)…

I have always loved the water. Growing up in San Diego, I spent time most every day at the beach. Going to the beach is what we did.

When I moved to San Francisco, I missed the beach. Sure, we have Baker Beach and Ocean Beach, but it’s not the same. It’s cold and windy; folks just don’t go hang out at the beach. It’s not what we do here. Sadly, I had lost my connection to the water.

Over the years, I found ways to enjoy the waters of San Francisco without freezing my butt off. I would run along Crissy Field or ride my bike up the hills of the Marin Headlands just so I could look at the water; it made me feel connected, proud. I especially liked the days when the water was calm, striped with currents and vessel traffic. Riding my bike over the Golden Gate Bridge as an enormous freighter passed beneath me was thrilling.

Gazing at the Bay was nice and certainly helped to satisfy my craving for the water, but something was missing—I was just a spectator.

Taking the plunge…

Then one day a few years back, I received an invitation that would change everything. A friend invited me to join him for a swim in the Bay. “No wet suit, they’re frowned upon,” he said. I didn’t want to go, I was afraid, but figured I’d better dig deep and go… “Okay I’ll do it!” I said.

The water at Aquatic Park was cold—very, very cold and seemed wild and scary. The second I fully submerged myself in the Bay, my heart rate went through the roof and I couldn’t breathe. I was sure I was going to die, but miraculously, I didn’t. My heart rate eventually went down, and I realized that I was swimming in San Francisco Bay, sans wet suit! I was really swimming in the Bay! The water was shocking, like cool silk on my skin. Turning on my back, the sky was bright blue, dotted with puffy white clouds. It was exhilarating. Cold, yes, but absolutely exhilarating.

Ever since that first swim, the Bay has wedged itself deeply into my soul. I am no longer a spectator—I have grown into a full-fledged participant in all that our Bay has to offer. I swim a couple times a week and have inspired others to join me so that they, too, could experience the water’s cool embrace. I also glide across the currents of the Bay with my crew as we row vintage wooden boats while being chased by playful harbor seals. I cannot describe the joy I feel when their smooth, round heads and huge, black eyes pop up just next to my oar. Lines of pelicans soar by, and remind me how lucky I am to be out there. Just seeing the animals and natural beauty of the Bay makes my heart swell with love for this special place that is our home.

How has the Bay inspired my workouts, my clients, and me?

San Francisco Bay is a vast, ever-changing element. It can be wild, thrilling and cold, but it’s special: there’s only one San Francisco Bay. Even on its crankiest days it is a magical, inspiring backdrop for a workout of any kind—mental or physical.

People often ask me why I don’t work in a gym. I tell them because there are no wild parrots, pelicans or blue heron at the gym. There are “treadmill bunnies,” but you’ll never see fluffy brow bunnies hop past. At a gym, you’ll never experience the magnificence of a pod of whales coasting by, or inhale eucalyptus-scented air after your run, or discover puddles to jump in.

As for my favorite Bay locations to workout, I like to take advantage of the views from above—especially the Marin Headlands. Your reward for ascending all of those rugged hills: the best views and the best workout ever. Lands End is the best place to workout during whale migration season. It’s hard to stay focused though; you won’t want to take your eyes off the whales. I also really enjoy the Presidio; it’s become a lovely place to workout or just be—whether you’re running, riding a bike, or walking, there’s something very meditative about being amongst all the trees.

Life-changing love…

My love affair with the Bay has changed my life. Not only has it taught me to go beyond what I thought was physically possible (or sane!), but the Bay has also rewarded me with great friendships and an appreciation for all that is connected with it. I have gotten up-close and personal with harbor seals and sea lions, and I have met some wonderful, caring people. And, while I hope to never meet a great white shark, I know they are out there and I will do my best to respect their home and do all I can to keep it healthy.

My advice? Hike up into the headlands and gaze at the Bay. Dip a toe in the water. Or better still, be brave and take a quick, cold, exhilarating dip. Our greatest reward for living in the San Francisco Bay Area is our Bay. Submerge yourself in all of its glory.


by 1 Comment

Reema & CJ take August Client of the Month!

Reema & CJ

Reema & CJ

Please send a big ol’… HEY NOW! HOLLA HOLLA!!! To Reema and CJ, Motion Starved’s August Clients of the Month!

In less than two months Reema has managed to notably increase her race speed, strengthen her entire body and say bye-bye to pain from a previous injury.

CJ on the other hand has learned that you don’t have to huff and puff to get yourself up a hill, she’s gained calorie burning, luscious looking muscle mass and increased her planking time from :15 to a full :60. The best part of CJ’s progress… she’s realized that a strong core and the ability to master the plank comes in handy not only while working out, but on the play ground of life!

Thanks for all your hard work and positive attitudes ladies! You make a gal proud!

(A special thanks to Athleta SF for supplying them with fashionable prizes.)


by 1 Comment

What in tarnation is a Fitness Court?

Fitness Court in action!

Fitness Court in action!

Well, if you Google “fitness court” you’ll see that a fitness court is simply a place set aside specifically to work your body out. Could even be a basketball court by another name. In this case I’m referring to the Nation Fitness Campaigns’ Fitness Courts.

I bring this up because a couple of weeks ago I was contacted by a nice fellow named Alex with the NFC (National Fitness Campaign). Alex emailed to let me know about the new Fitness Court his organization is putting in on the Marina Green and invited me to Treasure Island for a sneak peek.  A chance to have my way with the court before it launches. After reading about the NFC and seeing photos of the court I figured I’d be a fool not to check it out.

So, on Saturday right after our Stair Climbing Workout, I gassed up the car and headed for Treasure Island…

When I walked into the massive airplane hangar that temporarily houses the Fitness Court I had flash backs of walking into a school dance without a date.  Panic set in as I shyly strolled in and realized I didn’t know any of the 30 beautiful people rhythmically jumping, lunging and bounding around the court. There was a cameraman and orchestrated workout session with music going on. It looked to me like serious business and that everyone knew exactly what they were doing. As I stood on the sidelines in awe, a tall, fit Alex magically appeared and began to explain the court. As I stood there wondering if I had the nerve to jump up and have a pass around, another really nice, fit looking fellow asked me if I’d like to have a go. Again, I flashed back to school dances, it was kinda like being asked to dance by a stranger. Finally I managed to gather the words “yeeea, okay, thanks” and off I went for my romp around the Fitness Court with my partner giving me detailed FC 101.

Here’s what I learned; The Fitness Court is a free outdoor body weight training system designed with adults of all fitness levels in mind. The court features seven exercise stations: Core, squat, push, lunge, pull, agility and bend. These 7 stations are meant to build strength, balance and flexibility. The idea is that you go through the entire court a number of times, with one minute at each station recommended. After a full circuit, rest for 3 minutes and then around again and again if you like.

On this day I managed just 2 circuits but only because they were starting to do a serious photo shoot and I figured I’d stay out of that business.  I do wish I’d had longer to play around on my own. I was so busy trying to do the right thing at the right time, and follow the circuit that I didn’t have time to think about all the different exercises one can actually perform at each station.

So… with that, I highly recommend that each and every one of you make the effort to go check out the Fitness Court once it’s planted on The Marina Green. I’m not certain how long it will be there but I do know that this is a trial and if it’s a hit it may get to say and we may get to see more of them pop up in other parts of the city and the country for the matter.  If you are worried about knowing what to do once you get to the FC, don’t be. There are directions and there will be trainers there to help you during peak hours. Or, you can go with me. If you’re a current client, be sure we’ll be visiting the court as soon as it sprouts at the end of this month.

Lastly, I’d like to say THANK YOU to: Alex for finding me and inviting me to check out the FC! To my workout partner whose name has escaped me (I’m really sorry about that because you were very nice to take me around. I’m just super bad with names!) To Chelsea for chatting me up, and to the National Fitness Campaign for doing what they do and for bringing this super cool contraption to my hood. I hope to see you all again soon…

P.s. The National Fitness Campaign is an organization works to build fit communities by providing public outdoor fitness courts in schools and parks across the country.


by 2 Comments

Morning people

Morning stretch

Most mornings I wake up at 5:30 am and trudge around making coffee and getting ready to go out into the freezing cold where I command people to do things they usually don’t want to do. That’s my job these days. I’m a trainer. I love this job although I’m not used to thinking of myself in this manner just yet. Regardless, it was early on the morning of Friday, January 27th 2012 that I realized just how special it is to be up and out, starting your day while most of The City is still snug in their beds.

I think we all know that it’s difficult to cultivate and maintain the self-control and motivation necessary to regularly hoist ourselves out of a warm cocoon and heave our bodies into a state of ferocious discomfort, in the name of physical fitness. I will say this though; it’s well worth the effort. There is truly something special about watching the fog pull back from the shore or watching the sunrise, realizing that the clouds are sometimes orange, pink or purple early in the day.  Sometimes you hear owls and see wild critters, on a very special day you might see a bunny or three darting across your path. These are things you can’t begin comprehend until you experience them yourself.

So, the next time you’re laying in your warm bed trying to force your leg over the edge and toss the covers off, remember, feelings of discomfort are fleeting, only lasting for a moment. And, the first step onto the cold floor is the hardest; the day gets brighter and warmer from there.

Hope to see you out there…


by 1 Comment

Do your hands puff up?

Puffy hands

Do your hands swell up while you’re on a long walk, a run or working out? Mine do if I walk for an hour or so. The first time I noticed it I kinda freaked out. Yea, it looks bad and one always worries when things start puffing up for seemingly no reason.

Well, there is a reason and it’s not a bad one. It’s actually pretty obvious once you think about it.

When your hands swing at your sides for long periods of time gravity causes the blood to pool in the veins of your fingers. All you have to do to correct this (if it bothers you) is to do things that will help keep the blood circulating. Try raising your arms over your head, rotating your wrists, or bump your fists. Stuff like that. If you still puff up, don’t fret. You should de puff within an hour or so after the activity.