Stuff Happening

There’s a few things happening over here at Blog-Central that I’m excited about.

  1. I’ve started writing an E-book providing fitness tips and strategies.  Don’t get too excited yet,  I’m only on the handwritten outline stage so it may be a month or so before it’s ready to go.  When I’m in the final editing stages I may ask for some help so if you have an eye for a stray comma or would like to review my work please let me know.  Stay tuned…
  2. This blog is done on a free wordpress site.  It’s been a great platform and while I’m going to keep posting here, I’ll be adding more content available only on my website www.outfitmarin.com as well as sending out a monthly newsletter.   So check it out.
  3. It’s my birthday today; I’m 51 years strong.    Which has nothing to do with Blog-Central but it’s my blog and my birthday so there’s that.

#shamelessbirthdaypromotion

Now go run!

Keli 🙂

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Staying in the Game

As an amateur (OK fine,  mature) athlete I don’t have endorsements or money riding on my performance.  So if I skip a race or sleep in and miss a 5:30am training run, there’s not much that will change.  Other than the size of my butt or my mental health.

That’s not to diminish, in any way, shape, or form the commitment that I, and many of you have for our endeavors.  Our fitness goals.  Our objectives.

Sometimes, however you do need to adjust your goals and objectives when things occur.  You get whatever crud is going around, aches or pains amplify, life events unfold that make getting to your workout or out the door difficult or work piles up and you’re logging massive hours at the office or commuting.

 

And while you may think that the best course of action is to skip the workouts, the runs, or the classes,  I encourage you to take a different path.  For a short period of time.  Short period of time.

Set a deadline.  For the next 2-4 weeks I’ll (fill in the blank) until I can get back on my normal path.

Here are a few tips that might help.

  • Adjust your time – take a 10 minute walk instead of that 60 minute class.
  • Adjust your intensity – HIIT classes a bit much, modify and bring your effort down to 50-75%
  • Adjust your goals – don’t ditch them completely, just re-evaluate.  Can you reasonably fit the training into a 2 month time frame or would it be better to plan a race or event later in the year when you have 3 months to train.
  • Adjust your mindset – just because your friends can do a certain workout or run, don’t force it.  Sometimes you need to go your own course.

Trust me, I’m not advocating you stop and take a break.  Set a new plan for a short time frame and then evaluate.

Now go run!

Keli 🙂

Building Heat

Happy Valentine’s Day!

Here’s your next 5 days of plank exercises.  Nothing earth shattering, we’re just adding time and, well time.

So here’s the deal with these planks and this challenge.  The time and sets are guidelines.   If you are struggling with 20 seconds it’s fine.  Stay there for a few more days.

In  a plank you are engaging every muscle in your body to prevent you from crashing to the ground.   That’s a lot for your  core to manage.  So take it easy.  You’re doing great!

On the flip side.  I know some of you are able to hold a plank longer than the time allotted.  Again, think guidelines.  But before you start on your double-digit plank take a workout or two and make sure your form is clean.

You’re pressing away, lifting, light on your toes, your hips are lifted but your tush is down.  You’re gazing softly to the edge or your mat and pressing your heels away from your body.  Think stretching, elongating, pulling.

Now go run!

Keli 🙂

 

 

 

This and That

Continuing Ed

In late June I’ll be heading to San Diego to attend to the IDEA World Convention.     It’s like I’m going home to the Mother Ship – 4 days of everything fitness; seminars, lectures, workshops, workouts, equipment testing, social media, class programming, etc., etc., and etc.  I’ve signed up for 10 sessions and wish I could clone myself because there’s so much more I want to do.

Continuing Education is important for our industry.  And while one doesn’t have to re-boot their program every month, it’s smart to stay on top of trends and adapt to the changing landscape.  Remember taking a slide class?  With the booties?  It was hot.  Then it was not.  Now it’s back; or rather a refreshed version is.  Using the slide more for interval training instead of the traditional aerobic version that some of us recall.   So see, things change.

I like to research and learn new trends and fitness modalities.  I can’t always apply them within my class since we’re outside and on the go, but I like to try and tweak things and make it manageable for what we do at 5:30 am.   I’ve signed up for body-weight sessions, boot-camp sessions, HIIT sessions as well as some other classes that I think will add a lot to my program.  I can’t wait!

Plank Challenge

Speaking of sharing – how’s everyone doing with the 20 Day Plank Challenge?  We’re on Day 4 – Side Planks for 30 seconds each side; up to 3 rounds.  Not so bad, right?  Hang in there – tomorrow is a rest day so take a break off your wrists and we’ll get back to it on Wednesday!

Here’s the challenge if you’ve missed the first few days and need to catch up.

 

Why Not?

There are 3 days left to get your name into the hat for the New York City Marathon lottery.   I ran this race in 2006 and 2008 and is at the top of my list for great marathons!   The energy.  The people.  The boroughs.  It’s amazing.  And it’s a hard race to get into.  There’s not a time goal like Boston.   Here’s how it gets broken down.

The Elite get an invite, others (celebrities, politicos, high profile people) get invites, there’s fundraising for one of the charities  involved with the group and if you live in the NY area and complete 10 or so races with the NYRR (New York Road Runners club) you can get an entry.  (I’m not sure it’s that easy but that’s what a runner told me one year).    The rest of us sign up for a chance in the lottery.

Runners are notified by April so that gives you 6 months to train.  And to book your flight and hotel.

Now go run!

Keli 🙂

Plank Challenge Anyone?

I think we need a challenge.  I also think a 20 day plank challenge is the ticket.  Even if you’ve done one of the challenges before and are thinking “C’mon Keli, get creative already”, I’m going to bet you a nickle that unless you’re in a structured class you’re not consistently doing a plank.

Planks are a beneficial exercise that helps build core strength, upper body strength, improves balance and contributes to overall bad-assery.

Let’s kick it off on Friday, Feb 9th and it will run for 20 days, ending on February 28th.  Sound good?  Awesome!

Share this with your peeps, check back in 2 days and be ready to roll.

Now go run!

Keli 🙂

Plant Strong

On January 2nd I started the Engine 2 – 7 Day Rescue Challenge .  No animal products (yes, I’m still following that eating plan), no oil, no added sugar, no added salt, no processed foods (except for completely compliant stuff), no alcohol.    Yes, it is a strict plan, and that’s why it’s called a challenge!   After the holidays I was looking for a good kick start for a healthier year of eating.  I had gotten sloppy; eating more treats, convenience foods, chips, etc.,  and was feeling it.

The E27DRC  was created by Rip Esselstyn,  son of Dr. Caldwell Esselstyn.  Dr. Esselstyn made his mark on the plant-based universe with How to Prevent and Reverse Heart Disease, Forks over Knives, etc.

Rip in his own right is pretty impressive.  A former competitive triathlete he ‘s credited with turning a meat eating group of  Texas firefighters (Engine 2) into a plant-eating crew with amazing health improvements.  Even with his short 7 day plan, there has been great success for many people.  They’ve lowered their cholesterol, blood sugar, weight, etc.   There’s also a lot of support online through a FB group so if you had questions or need advice there is a huge group you can connect with.  And let’s face it, Rip Esselstyn and his family’s enthusiasm for a WFPB diet is infectious!

You can check out the website  http://engine2diet.com/ if you’re interested in the whole magilla but here are 3 tips that even an omnivore can implement.

  1. Eat your greens – Spinach, bok choy, arugula, broccoli, cauliflower, dandelion greens, beet tops, kale, cilantro, etc.  These leafy gems provide a ton of benefits; one of them being they help repair the endothelial cells which can lead to better heart health.  Aim to eat a handful or two at every meal.  Yes, even breakfast.  Spinach in your oatmeal with your blueberries?  Don’t knock it until you try it.  Note – increased greens consumption will help with, um, elimination.
  2. Eat a wide variety of foods  – It’s easy to get stuck in a food rut but it really helps to expand your culinary horizon.  If you stick with the same things day in and day out you are missing out on nutritional benefits.
  3. Don’t drink your calories – Smoothies are popular because they are easy, tasty and provide a quick fill-up.  The downside of smoothies is that drinking your calories doesn’t provide the same satiety as eating.  Your stomach, in bypassing all of the lovely digestion that is required with whole foods, misses a very important signal that you’re full.  Chew on that!

So while you may not feel up to something super strict, it can’t hurt to try and get more quality foods in your belly.   #plantstrong

Now go run!

Keli 🙂

 

THIS Sunday! Keli’s Super Fun Super Bowl Fun Run – III

Keli’s Super Fun Super Bowl Fun Run is back. And it’s free.  That’s right.  No registration fee.  No processing fee.  No parking fee.  Granted, there won’t be medals, awards or crowd support but the view is sublime! And did I mention it’s free?

When:  Super Bowl Sunday (February 4th for those of you who could care less about football)

Start time:  8:30 am

Location:  Blackie’s Pasture in Tiburon (101 south, exit at CA-131 E/Tiburon Blvd, go left at the light and continue for a mile and a half, turn right at Greenwood Beach Rd into the parking lot.) 

Details:  I’ll map out a 5 mile and 7 mile option.  Shorter options also available.  Walker, runners, kids, babes in strollers welcome.  It’s a VERY friendly route for all levels.

So let’s get this party started!  Share with your friends, the more the merrier.  Email me with questions.

Now go run!

Keli 🙂

A Savory Breakfast

I love a good, hot breakfast.  And I need something that fills me up and doesn’t have me looking for a snack an hour later.  It’s also very flexible so you can add or subtract the veggies as you like.  Always use greens though because they provide excellent nutrition and help bulk it up.  Yum!

Savory Oats (serves 2) 

The original Savory Oats  recipe can be found in the Engine 2 Cookbook.

Ingredients

  • 1 cup Old Fashioned Oats (do NOT use quick cooking)
  • 2 1/2 cups water (or 1 cup veggie broth and 1 1/2 cups water)
  • 1 1/2 cups sliced brown mushrooms
  • 1 sliced zucchini
  • 1/2 cup sliced or diced white onion
  • 1/2 cup halved cherry tomatoes
  • 1/2 cup sliced or diced red bell pepper
  • 4 cups greens – your choice of spinach, swiss, red or rainbow chard, baby kale, etc.
  • garlic powder, red pepper flakes or your fav seasoning to taste
  • 1/2 avocado diced or sliced
  • Vegetable broth or water to saute the veggies – if needed
  • Hot sauce to taste
  • Cilantro (if desired)
  • Salt to season after the dish is cooked

Directions

Cooking the Oats

  • Place water and broth in saucepan with oats, when boiling stir and settle to a simmer.
  • Add garlic powder
  • Stir as needed – cook for about 5 minutes and remove from heat

Cooking the Veggies

  • Place a nonstick or cast iron skillet on a stove set to medium high
  • Add mushrooms, cook for a few minutes stirring until lightly browned
  • Add onion, zucchini, cherry tomatoes, diced red pepper, garlic powder and other spices, stir and cook for 5 -7 minutes
  • The vegetables will release liquid but you may need to add a splash of water or broth to keep them cooking without burning
  • When the veggies are done, heap the greens into the pan, cooking until they wilt and cook (if you are using chard you should add it in earlier so the stems can cook)

Making Your Bowl

  • Divide the oats between 2  large bowls
  • Divide the veggies and ladle them on top of the oats
  • Add the diced avocado and cilantro on top
  • Add a few grains of salt if desired
  • Season with additional spices to your liking
  • Splash on some hot sauce
  • Dig in!

If a hot breakfast is a great idea but you don’t have time in the a.m. to chop and cook, you can batch cook this recipe by doubling it, dividing the dish into 4 containers and storing it in the fridge.   A few minutes in the microwave would do the trick to reheat it.   Note – if you’re storing for a later use, don’t add the avocado or cilantro until you’re ready to serve.

Now go run!

Keli 🙂

Keli’s Super Fun Super Bowl Fun Run – III

Keli’s Super Fun Super Bowl Fun Run is back. And it’s free.  That’s right.  No registration fee.  No processing fee.  No parking fee.  Granted, there won’t be medals, awards or crowd support but the view is sublime! And did I mention it’s free?

When:  Super Bowl Sunday (February 4th for those of you who could care less about football)

Start time:  8:30 am

Location:  Blackie’s Pasture in Tiburon (101 south, exit at CA-131 E/Tiburon Blvd, go left at the light and continue for a mile and a half, turn right at Greenwood Beach Rd into the parking lot.) 

Details:  I’ll map out a 5 mile and 7 mile option.  Shorter options also available.  Walker, runners, kids, babes in strollers welcome.  It’s a VERY friendly route for all levels.

So let’s get this party started!  Share with your friends, the more the merrier.  Email me with questions.

Now go run!

Keli 🙂

A Good For You Tip

I drink warm lemon water almost every morning while I wait for my coffee.  Who knew I was totally en pointe with an Ayurvedic practice?!

Courtesy of Yoga Journal.  “The Ayurvedic philosophy believes the first item you ingest sets the mood for the remainder of the day. With that thought in mind, drink a glass of lukewarm water flavored with a fresh slice of lemon or lime. Here, the Ayurvedic reasoning is twofold. The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Secondly, lemons and limes are high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.”

Now go run!

Keli 🙂

 

Sleep for a Healthy Body

 

Sleep is a good thing.   Lack of sleep, is not.

One of the most common reasons I’m given by people who miss boot-camp on any given day is that they have been having sleep difficulty.  Sure, I know that they could be feeding me a line, but hey, I’m an optimist 🙂

I suffer from sleep problems off and on.  Sometimes I wake up after a few hours and am up until 2:00am before being able to fall back asleep.  Or I can’t fall asleep until after midnight.  Sometimes I wake up at 3:00am and my brain goes into hyperdrive and I’m up.  I try to take naps if I can in the afternoon to play catch up.   And then there’s coffee.  Always coffee.  I put a hard stop on coffee after 4:30pm so it’s not a caffeine-thing.  In case you were wondering.

While I’m not a big fan of sleep aids I have taken slow-release Melatonin which has worked and also a homeopathic remedy, but I have to remember to take it early.  I won’t take anything after 9:00pm because I worry that when the alarm goes off at 4:00am it will feel like a truck hit me.  Those boot-camp classes are hard to teach with sleep meds coursing through your veins.

I think I’ve shared that I often do my meditating at night.  To help me unwind enough to sleep I look for those that focus on relaxation, calming or has “melting” in the description.    I lay down, open the podcast and off I go.  Sometimes I doze off  and when it’s over I either turn it off and fall asleep or sometimes the episodes keep rolling.  But even if I wake up to turn off the podcast, I’m able to use the techniques to quickly fall back asleep.  If I wake up at any time during the night, I use the visualization to get back to sleep.  My favorite guided meditation podcast is Meditation Minis by Chel Hamilton.  She’s on iTunes and her stuff is free.

Easy yoga is also a good way to relax and prepare for slumber.  My gal Adriene, over at Yoga with Adriene has short practices that can help you get into sleepy-mode.  Check her out at www.yogawithadriene.com.  While you’re there, look into her 30 day TRUE series that she’s offering.  I’m on Day 10 and am loving it.

Recently I’ve also found this really nifty podcast called Sleep with Silk.  There are  a variety of podcasts they offer to help you sleep and I choose the Soothing Voices podcasts.  Basically it’s people with very soothing and comforting voices reading a story, providing a guided sleep meditation (my fav is ‘Take a Nap’) or even chanting.  The only tricky part is figuring out the earbuds while I’m laying down but I have some DIY idea I’m going to try that include a flat pair of earbuds and an old Lululemon headband.   You can also find them on iTunes.  And their shorter versions are free.

I know that I’m not alone in this so share your tips, tricks and strategies.  And please, try and get some zzzz’s.

Now go run!

Keli 🙂

 

 

 

 

Social-ization

So I’m active on Social Media.  Facebook mostly but I also dabble in the Twitterverse.  I have an Instagram account but I’m very quiet on it.

These platforms provide a chance to stay in touch with friends,  and family both locally and far away and get a current view into their lives.   Plus I can post oh, so motivating quotes, share my latest run, invite people to hit the trails with me and post recipes.  And pictures of me, my kids, my cats, etc.  Yeah, I’m that person.

We all know that it’s not all unicorns and rainbows.  People sometimes communicate in ways that we may not appreciate or post things that we don’t agree with.  Plus there’s the whole FOMO thing, that’s totally real.

While my usual postings won’t change (workouts, kids, cats, etc.) I am utilizing Social Media differently.   I’m following more groups and organizations that I have interest in.  I belong to a  business development group, a Yoga group, a few Plant-based groups, one Vegan fitness group, a boot-camp training group and some others.

These groups are nice because there are guidelines for posting; posts need to be relevant, beneficial to others, you can’t brazenly push your product or services, and most importantly you have to be courteous.  I find a lot of resources, tips and strategies.  Plus when I post a comment or share a recipe or a great run I just had I don’t worry that people are rolling their virtual eyes at me.   And sometimes sharing something really personal to a private group is easier than sharing it to your “friends”.

But that’s not to say all groups are good.  I belonged to one that discussed the Real Housewives on Bravo.  (Don’t judge me.)  It was fun at first because people were commenting on what I think when I watch the shows in my pjs at 4:15am.   I quickly realized that these folks were just mean, had waaay too much time on their hands, and one guy kept calling the Housewives b’s and c’s.  Eek! Cue the quick getaway.

Now, don’t get me wrong.  I’m not living my life virtually, but if I’m spending some downtime on FB why not make it a bit more beneficial than watching kitty videos?  Not that there’s anything wrong with that.  https://www.youtube.com/watch?v=F22Bop-_sxo

So instead of shutting down your Social Media accounts because you’ve had enough maybe try to find some groups that have something you’re interested in and see how it will change your feed for the better.  Or you can just block people.  That works too.

Now go run!  (not virtually because that’s not a thing).

Keli 🙂

Eat Your Greens

Last January I posted Scared Straight which talked about my December 2016 Netflix binge-watching of health documentaries.  (You can read the article here. )  In early March, as many of you have read, I pulled the trigger and challenged myself to eating a mostly plant-based diet for 30 days.  It’s now January 3rd and I’m on day 307.  So I guess you could say it was a successful 30 day challenge.

It’s not been a hard transition, but there have been bumps and challenges.   Luckily many cookbooks abound, there are a lot of podcasts, blogs and Facebook groups dedicated to this type of eating.  It’s been helpful to have resources, places to go to have questions answered and get recipe ideas.   I think I picked a good year to adopt this way of eating.  It’s becoming more acceptable, more mainstream and, well, less weird.

There are a few things that make transitioning to this way of eating easier.  Here are some tips that you should know ahead of time.

  1.  Find an Expert.    Read the research and do some homework to figure out if this makes sense for you.  Some of the Gold Standards in the industry are Dr. Esselstyn’s research (http://www.dresselstyn.com/site/), Dr. Neal Barnard (https://www.facebook.com/NealBarnardMD/), Dr. Greger (https://drgreger.org/).  Check out Forks over Knives too (https://www.forksoverknives.com/).
  2. Find a Plan.  You can do this on your own but why re-invent the wheel?  Forks over Knives has a good plan, the No-Meat Athlete as well as Rich Roll all have planners and info to help beginners.  Just a caveat, I like to follow athletes that are plant-based because of the energy requirements for endurance sports.  Your needs may vary.
  3. Find Your Way to the Interwebs.  If you’re on Facebook type “plant-based eating” into the search bar and watch the recommendations pop up.  Not everyone will be your cup of tea but you can definitely get some great resources.
  4. Find People Who Cook Yummy-Looking Things.  Here are my favorites.  The Buddhist Chef, Oh She Glows, The Beaming Baker, BOSH!The Engine 2 Cookbook, Vegan with a Vengeance and VegNews (magazine).

So you’ve checked it out and still not ready to take the plunge?  Or maybe you just need to know what you can implement right now that will improve your nutrition but won’t require a complete  overhaul?  Or you have no desire to cut out meat or dairy but want to eat a little better?

If you do NOTHING else,  eat more greens, veggies and fruits.   What’s more? Double or even triple the amount you’re currently eating.  Fresh or frozen greens, veggies and fruits are nutrient dense, full of fiber and water and are low in calories.  You get a big bang for your buck.  So to speak.

Questions? Need more info?  Let me know.

Now go run!

Keli 🙂

 

 

 

Happy 2018

Happy New Year Friends!

Today, instead of banging out a goal setting or go get-em article I just wanted to wish you a Happy New Year.  I hope you are able to spend it with people you love, who are important to you and who love you back unconditionally.

I’ll be getting out later for my annual New Year’s Day run, then will head to the beach with my son and husband.  My daughter is coming home from a trip with some friends so I’ll give her a huge hug later and we’ll have dinner together.   It will be a great start to what I know (hope and pray) will be a good year.

Now I’m going to grab my coffee, curl up in my chair with a blanket and my notepad.  It’s Monday morning, and as Hopper says, “mornings are for coffee and contemplation”.  #strangerthings

Now go run!

Keli 🙂

 

 

Adios 2017

The end of a year is ripe for reflection.  So before the bell tolls for 2018, take a few minutes and write your successes down.

Don’t edit, don’t erase, don’t censor.  Just let the praise and the atta-girls and atta-boys flow.   Your list should be long.  Very long.

Count every positive thing you’ve done in the year; from flossing on a semi-regular basis to throwing out the tin of Danish cookies because you KNEW when you got the BOGO,  you weren’t buying them “for the kids”.

When you’re done with your list, read it aloud.  Some of the oh so small achievements (scooping the honey bee out of the pool and a certain death) may make you giggle and some of the biggies should make you proud.

Promise me that your list will inspire and support you.

If you’re working on some stuff (read:  emotional or personal growth) keep the list and read it when you need a boost or a pick me up.  Sadly, not everyone gets praise or support so sometimes you have to be your own cheerleader.

And when we head into 2018, create goals or resolutions (if that’s your thing) that is motivating, that will push you in a healthier direction.   We’ll discuss this more next time, for now, get out your pen and paper.

I’d love to hear your successes so drop me a note.

Now go run!

Keli 🙂

 

 

 

T-Minus 4 Days

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

Sunny Side Up

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Click here to for step by step instructions on how to do  a sun salutation., courtesy of Jessamyn Stanley

You Did Not Wake Up To Be Mediocre

 

 

 

 

 

Today’s workout is an AMRAP.  Repeat the following circuit as many rounds as you can within a 10 minute time frame.  

Here are the exercises – all of them equal 1 Round.  For giggles,count how many rounds you complete.  

  • Spiderman Cross Climbers – 10 repetitions
  • Prisoner Squats – 10 repetitions
  • Pushups – 10 repetitions
  • Jumping Jacks – 10 repetitions
  • Plank – 30 seconds

 How to do the exercises

Spiderman Cross Climbers

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder
  • Press leg back to start position and repeat on the left side – moving quickly
  • A left and a right is 1 repetition

Prisoner Squats

  • Stand with your feet hip width apart, hands behind your head, interlace your fingers, elbows out wide
  • Engage your back muscles and keep your head and chin lifted – staring straight ahead (do not drop your chin)
  • Keeping your weight in your heels, press your tush back as you squat down as low as is comfortable.
  • Using your thighs (not your knees) press back up into standing and squeeze your tush at the very top (this will help activate and strengthen your tush)
  • Repeat

Tips:      Keep your elbows out wide during the entire exercise to engage your upper back.  Keep your chin lifted slightly so that you are staring ahead, not looking up nor looking at the ground

Pushups

  • Get into your high plank position with your hands just outside of your chest, above the mid line of your chest
  • Press your feet and legs together
  • With a flat back, release down, trying to get your chest towards the ground as far as you can
  • Exhale as you push back up to the top of the movement
  • Repeat

Tips:      Keep your head and neck relaxed, your eyes should gaze about 6-10 inches in front of  you (this will keep your back flat – staring down at the ground causes your back to round)

Jumping Jacks

  • Stand with your feet together and hands at your side
  • Jump your legs apart wide as you bring your arms out to the side and above your head
  • Repeat

Plank   

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • Breathe – Hold position

Now go run!

Keli 🙂

 

 

Carving Your Core

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

We’re Short and Sweet Today

 It’s Sunday so we’re throwing you some love and not crushing you with Burpees.

Add a final 5 minute faster interval to your workout.  And make it count, cause it’s only 5 minutes.   That’s it.

Now go run!

Keli 🙂


The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

 

Ker-Plank!

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

#HHDay15

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS -Happy Holidays!

PPS – Click here to see how to do the exercises

BW Pyramid Workout

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Break a Sweat

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Common Core

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Sunday Funday

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

 

To see how to do today’s workouts, check out the info here:  https://marinbreakfastklub.wordpress.com/2017/12/03/total-body-blast/

The Fast Finish

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Stretching the Truth

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Triple Shot

 

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Zero, Nada, None

 

**NOTE – Here’s the link for the exercise instructions.

Holiday Hustle #6 – No Excuses No Equipment Exercise Instructions

 

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

 

 

The Devil is in the Details

Today is Day 5 of the Holiday Hustle.  And we’re all about the plan.

  • Set the plan.
  • Work the plan.
  • Succeed.

Your workout is a thinking one.  Sit down for a few minutes and figure out your workouts for the next 7 days.  Ideally, schedule 3 or 4 cardio sessions and 2-3 strength sessions.   Only able to manage the Holiday Hustle workouts?  I get it, sometimes you just want someone to tell you what to do.  No problem.  Just make the next 7 days of the Hustle non-negotiable.  You don’t decide if you will workout, you just decide how hard you’ll push.  It takes the guesswork out.

Let’s have a full week of consistency and no excuses.

Now go run!

Keli 🙂

PS – Can’t deal with not having a workout today?  Repeat Day 1.

 

 

Welcome to the Holiday Hustle.  

Here’s how it works.  

Subscribe to the blog to get the workouts daily.

If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

 

 

Adding On

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Total Body Blast

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

 

Namaste is the Way

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

The 2017 Holiday Hustle is Here

Welcome to the Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

 

 

 

 

 

 

 

 

Merry Fitness

If you go solely by Facebook standards, our family is only one that hasn’t already decked the halls for Christmas.  I mean it’s not even DECEMBER and I’m starting to feel the pressure.

Speaking of pressure – see how easy it is to pivot-  I know the holiday hustle and bustle are the Numero Uno reason that people opt to ‘take a break’ from their fitness and healthy eating plan.  I get it.  As much as we all know I prefer to shelter in place on most evenings, I’ve got three nights of parties in a row and on that third night there are two that I’ll be attending.  So yeah, I understand the idea of skipping workouts or indulging in some or many goodies.  I mean, I’m not a monster.

So if you’re faced with a lot of extra responsibilities, events, activities, etc. there are a few things you can do to have a Merry Fitness.

  • Let December be a “conditioning” month and plan 3 or 4 workouts a week and let that be your benchmark.   Don’t worry about how long each workout is.  Just start conditioning yourself to hit that many days.
  • Grab a calendar and figure out how many events you have in the coming month or so.  Lunches, pot lucks, cocktail parties, holiday extravaganzas, holiday dinners, cookie exchanges, etc.  Add that number up. Ok, say it’s 25.  Most people eat 4 times a day so if you multiply 4 x 31 (days in December) you get 124 meals.  So out of the 25 parties you are attending, you popular person you, there are 99 opportunities to eat right.  I know, mind blown.  So here’s how to go into it.  You have a party at night and you want the piggies in a blanket or the cocktails or prime rib or all of it.  Sure, whatever, no judgement.

Step 1 – exercise first thing

Step 2 – drink a lot of water, all day long

Step 3 – eat a healthy breakfast, lunch, mid afternoon snack and maybe a little healthy something, something before you head out

Step 4 – enjoy

  • There’s 2 schools of thought on your favorite holiday foods;  take the power out of the food by reminding yourself that this won’t be your last and final chance for pie EVER,  or make space for your favorite holiday foods and enjoy them.  I’ve tried both approaches and I’ll tell you that I’m in the second camp.  I like my holiday treats around the holiday.  But, (or butt) they have to be in moderation.
  • Schedule a race or event in March.  This will give you something to work towards (after your December conditioning month).  January is kind of a let down as the bills start rolling in and the decorations come down.  Keep some spark in your workouts by having a goal.

Ok, that’s it!  3 simple tips to help you stay on track.  You can also join the Holiday Hustle that kicks off December 1st.  It’s 25 daily workouts that only take 8-18 minutes a day, depending on the workout.   Check back for details in, Yikes, 2 days!

Now go run!

Keli 🙂

PS – We’re trying to grow the community so please share this post with anyone looking for some extra motivation, TLC or a kick in the you know what!

 

 

 

The 2017 Holiday Hustle is Coming!

Holiday Hustle

Stay focused and on point throughout the holidays by joining the 2nd Annual Holiday Hustle.

Here’s how it works:

  • It’s a 25 day challenge starting December 1st.
  • Each workout is between 8-20 minutes long with a few rest days thrown in.
  • Explanations of all workouts will be provided as well as a complete calendar at the beginning of the challenge so if you’re traveling or can’t access the website, you’ll know what to do.

Mark your calendar and see you on December 1st.  What have you got to lose!

Now go run!

Keli 🙂

 

Happy Thanksgiving!

 

In addition to being grateful for my children, husband, family, friends, my cats, a roof over my head, food on the table, and a long list of other things,  I’m grateful for you.

Years ago I started this blog because I had a strong desire to write about health and fitness.

I felt then, as I do now, that I have things to say, things to share, and that I would be a good resource for anyone looking to start or re-start their health and fitness journey.

So thank you.  For reading, commenting, and sharing your stories.  And for tagging me on Facebook with an “I saw this and thought of you” comment when there’s an insane burpee workout, crazy recipes or other fitness related-stuff.  I love that.

Happy Thanksgiving everyone!

Now go run!

Keli 🙂

The First Thanksgiving

I love Thanksgiving and always have.  As a kid I watched the Macy’s Thanksgiving Day Parade and would help my mom in the kitchen.  She was from the UK so I imagine the day was as foreign to her as lettuce on a sandwich but I’ll tell you, she rocked a wicked-good Turkey Dinner.

There are many traditional aspects of the day that I enjoy;  the annual Turkey Trot is in its 16th year, I’ll be watching the Macy’s Parade, football, logging many hours in the kitchen, yelling at my family to help me clean up before company comes, and then spend the day with family and friends eating and hanging out.

In addition to the traditional, this Thanksgiving will be my first as a plant-based eater.  So no turkey or ham (or traditional stuffing) for me.  I’ll make many of the favorites for my family so there’s no panic at the disco and a complete revolt at the table.  But I will also branch out and make some (hopefully) delicious recipes that are plant-based and that I think my family will also enjoy.

I’m making a curried butternut squash soup, a lovely arugula salad with apples and almonds and a rustic wild rice and cauliflower stuffing.   I(If they turn out I’ll share the recipes).  As far as a main dish, I know there are plenty of meatless options but I can’t quite wrap my taste-buds around a Tofurkey or a meatless loaf.   I figure there’s no sense in forcing something just so it “looks” like a turkey.  You know?  Besides, I don’t think my family is quite ready for it.  Baby steps.

So while there’s some extra prep work and cooking involved I’m looking forward to a lovely meal.    And pie.  Pie is my favorite. (BTW, I’m still looking for a good vegan pie, if anyone has a recommendation.)

In addition to my first Plant-Based Thanksgiving it’s also my first holiday without my parents.  In full disclosure, as we come closer to the holidays it makes me sad and a bit weepy.  But I know that when I sit down to my dinner they’re with me in spirit (also on separate bookshelves in my living room) and no doubt wondering what the Hell is on my plate.  And that gives me a weird sense of comfort and makes me smile.

Here’s wishing you all a Happy Thanksgiving.  No matter what you’re eating.

Now go run!

Keli 🙂

Coming Up! The 16th Annual Turkey Trot

Our 16th Annual Turkey Trot is coming up

Join us for a leisurely 4-ish mile run, walk or stroll on Thanksgiving Morning (November 23, 2017) at  the Rush Creek Open Space Reserve (click here for more info on this Marin County gem).   We start at 7:30am! 

It’s a nice, no pressure, fun way to start your Thanksgiving Day.   No starting line, no timing chips, no tee shirts or medals – just a chance to justify pie.  And t’s FREE!

This event is a lot of fun and is great for your whole family!  Hope to see you there.

Now go run!

Keli 🙂

Managing the Hype

I’m not a big fan of hype.  I hate the click-bait feeds in FB (You Won’t Believe What Your 80’s Stars Look Like NOW!), the trend of scare-health claims (Stop Eating This ONE Health Food TODAY), or fitness miracles (Do This ONE Exercise Every Day For Buns of Steel).

So here’s something you should know about hyped-up health claims. A lot of the people who tout products, services and cure-alls may *not* be qualified to do so.  (Gasp).  All one needs is a camera, computer and with the click of the mouse they can create a YouTube channel, blog or website and they can promote, share and drive traffic to their site in about half an hour.   And the worst part is, the information may not be credible.

So when looking at health claims on the Interwebs or from a link your well-intentioned parents sent you, here’s a few things that I think are important to note.

  • There’s not ONE food that is the best to eat or the worst.  Sure, there are foods that are really really really bad, and really, really, really good but there’s not an absolute worst or best.  It’s all relative.
  • There’s not ONE exercise that can eliminate or reduce anything.  The formula is simple; eat right and exercise.  But the application isn’t usually that simple for a lot of people so that brings me to my next point.
  • Any diet or plan that says you can lose 30 pounds in 30 days should be investigated very carefully because the standard for safe and effective (effective is the key word) for weight loss is a pound or two a week.  I know.  We want to wear that bikini yesterday but remember, you didn’t gain the weight overnight.
  • You can’t out-exercise a bad diet.  Unless you’re Michael Phelps who could power 10,000 cals a day (or was it for breakfast?) and still stay lean and cut.  But he’s not of this world so don’t try it.

Well how do you separate the truth from the trash?  You have to do some due diligence.  It’s like distinguishing between fake news and well, you know…news.  So here are a few tips.

  1. Is the article from a reputable source?  Does the author have any professional associations; an RD, member of a board or association, is a member of an accredited fitness association?  Trust me, if you go to school long enough or work hard for the fancy letters after your name, you’ll let everyone know.  No shade, they’ve earned them so they should share them.  I’m certified through ACE and I tell everyone.  🙂
  2. Listen, I’ve got nothing against commerce, but we spend millions annually on health and fitness products.  Millions.  The market is huge. So if you’re reading something and they send you to a page to purchase something, caveat emptor. Read reviews, check into the products, find out the ingredients, who makes them, etc.  A few extra minutes of research will pay off before you pay out.
  3. If you’re hot to try out a YouTube workout, make sure the instructor is qualified.   Just because someone lost weight doesn’t mean they are qualified to someone else or provide nutritional counseling. Yikes!  Does the instructor know how the body works, can they provide modifications for people not able to do a Scorpion?  Sometimes instructors try to “WOW” the audience with big, explosive moves.  But not everyone can do them correctly.  So be cautious.  I’m a big fan of the Daily Burn.  I think they provide great quality workouts for all levels. I also love KAISAFIT   her moves are off the hook tough, so again, know what you know.  And then there’s my girl over at Yoga With Adriene.  She’s amazing and many of her stuff is free.  And it’s the good stuff too, not just a teaser 5 minute video.
  4. If you read an article about something and you see that the author cites a study or an expert in field head to their website for more information.  Subscribe to their newsletter.  I’ve subscribed to many fitness and nutritional newsletters to stay abreast of the industry and to get some insight.  I’ll post them to my resources page.  After I create my resources page.

Yes, the Internet is a huge resource for information that allows many of us to take our health into our own hands, but we still have to make sure we’re looking in the right places.

Now go run!

Keli 🙂

PS – So in the case of the Hollywood headline crap, that’s just weird entertainment that only wastes time because you either get tired of clicking through the first 8 pages of stuff we already know about the stars, but at the end it’s the picture you’ve seen a thousand times.  Right??

 

 

 

Work in Progress

Many people are *this* close to achieving their fitness goals.  This.  Close.  Then something transpires that throws them off course.  Sometimes for days, sometimes months and sometimes years.

We could spend lots of time talking about they why’s or what happened’s.  Why this diet didn’t work. How this exercise plan didn’t work.  How work got in the way.  How family stuff got in the way.  How life got in the way.  Why it’s simply not the right time.

I get it.  Trust me, I’ve had a very, very hard year and I know how hard it can be to dig out of the hole you may find yourself in.

But believe me when I tell you, there is never the right time.  There’s never enough money.  There will always be something to do, someone to take care of, somewhere else to be.  But you owe it to yourself to at least start the process again.  And to make a promise that you’ll keep starting over.  There’s no time, as they say, like the present.

I say this, knowing full well that the holidays are coming up fast.  Thanksgiving Day, a day devoted to gorging oneself with poultry and pie, is in 3 weeks.  And then it’s Peppermint Mocha time and all the goodies that surround December into the first weekend of January.

Wouldn’t it be better, you say, to wait until after that?  When it’s less stressful, you know.  When you’re not distracted with the parties and the loooong holiday to do lists.  Let’s put a pin in it for now through December.  But after that, I’m in. 120%.  Come January.  2018 Baby!  It’s on.

Hello.  McFly?  That’s 8 weeks away so no.

Here’s what we’re gonna do.  Decide right now that you’re going to take a step towards reaching your goal.  Whether it’s to eat better (when in doubt, just eat more greens), or get back on track with your fitness plan – commit to moving forward.  And I’m not saying you have to go all in right now.  Just get the ball rolling.

For example; drink your water, add greens to every meal (greens are the thing) make 3 of your weekly workouts non-negotiable, aim to get 7 to 8 hours of sleep most nights, stretch or do yoga after your runs, etc.

Pick one thing and just do it.  Then go from there.

The first step towards getting somewhere is to decide that you are not going to stay where you are.

Now that’s something to ponder.  Pondering over.  Time to make magic happen.

Now go run!

Keli 🙂

In Balance

I try to incorporate balance training into my classes often because it’s as important and cardiovascular conditioning, developing strength and flexibility.  And as we age, having good balance will become even more beneficial.  Ouch, that aging thing again.

Trips, falls, dropping things, bumping into tables,chairs, etc. are all by-products of bad balance.  Some of the benefits of balance training are improved coordination, better joint stability, better reaction time and overall improved long-term health.

Many yoga poses work on balance and even doing a short 10 minute practice will provide some key movements.

One legged exercises such as pistol squats (full or modified), single leg dead lifts,  rear lunges with a knee up, single leg calf raises are great options as are exercises incorporating a BOSU ball or Stability ball

If you are starting out with the balance game here are two exercises that you can try (courtesy of the NIH).  Note – please consult with your physician prior to beginning an exercise program. 

Standing on One Foot (for extra stability start by holding on to a chair or close to a wall).

  • Stand facing a chair or wall with feet hips-width apart, keep your gaze straight.
  • Engage your core (shoulders down, pull your belly button in)
  • Place one hand on chair for stability, then without looking down, lift your right foot off the ground, trying to keep your thigh parallel to the ground.  Hold.  Slowly replace foot to ground, repeat on other side.
  • Alternate legs for 30 – 45 seconds

Heel Toe Walk

  • Stand with one foot in front of the other (as if you are on a tightrope)
  • Extend your arms out wide for balance
  • Keep your gaze forward, engage your core start walking heel to toe for 30-45 seconds.

Try adding some balance training a few times per week into your regular routine.  For better health.

Now go run!

Keli 🙂