A Recipe for Health and Happiness

While being at an ideal weight is one component of health, being skinny doesn’t automatically mean that one is healthy.    I talk to a lot of people (women mostly) who know the calorie count of every single food item.  They starve and suffer and have generally taken the joy out of living.  They are a slave to their skinny jeans.

It’s time to make a shift, do a u-turn and to re-create what being healthy means to you.   Move your body, challenge your brain, love your family and friends, get some sleep, meditate, read a book, run a marathon, inspire and encourage others.  And of course, eat nourishing foods and drink lots of water.  It’s a simple recipe for health and happiness.

Now go run!

Keli 🙂


I Run Here, I Run There, I Run Anywhere!

I always make room for my running clothes when I go out of town.   Getting out and taking a run while I’m on vacation in Hawaii or along the Pacific Ocean at Pismo  Beach is a treat for me, it’s something I look forward to.  I have a chance to explore the area and my vacation running actually feels like a vacation from my normal 3, 4 or 5 mile runs.

The key to a successful vacation run is to keep it short and sweet.    A 20 or 30 minute run a few times a week is enough to keep your fitness level up but not too much that you feel it’s a chore.  On the day you aren’t running, take advantage of a swim in the lake, a stand up paddle board lesson on the ocean or an hour in the sea kayak.   Being fit and active is a gift you have given yourself so take advantage of it while you are on vacation!

Now go run!

Keli 🙂

From Your Mouth…

Remember the saying “if you don’t have anything nice to say, don’t say anything at all”?   While that phrase generally applies when speaking to other people, I think it’s a good rule to apply to ourselves as well.   Our generation and the ones before us were taught that bragging and tooting our own horn was unacceptable.  We accepted compliments uncomfortably and downplayed our accomplishments.

And while no one wants or likes to be around that person who needs external validation of their greatness, it is a trait that we all could probably use a bit more of.   Women more so than men, I think.   We are very hard on ourselves and tend to self-depreciate more than we should.

It’s ok to be good and, dare I say, great at something.   It’s ok to like yourself, to appreciate yourself, to value yourself.  We work so hard in our lives to make sure that everyone else is doing well, that they feel good and are taken care of. We should also expect it from ourselves!

I would love to hear what makes you special so send me an email and toot your own horn or tell me something you really like about you!

Now go run!

Keli 🙂

Lunch in a Snap!

Here’s my new favorite quick lunch that used leftovers and requires no cooking!

Keli’s Presto Pesto Pasta Toss

  • Combine 1C cooked whole wheat pasta (there’s the leftover part)
  • Cut cherry tomatoes
  • Shredded or thinly sliced carrots
  • Chopped spinach
  • Chopped basil
  • Chopped garlic to taste
  • 1/2 c beans (white, garbanzo or black)
  • 2T reduced fat Feta (tastes the same as full fat)
  • 1t red pepper flakes
  • Keli’s Presto Pasta Dressing (recipe below) and toss
  • Chill and enjoy!

Prefer a heartier lunch?  Add grilled veggies or leftover roasted chicken breast or shrimp to your bowl.

Keli’s Presto Pesto Pasta Dressing

  • 2T Follow Your Heart Ranch Dressing
  • 1T prepared pesto
  • Combine

Keli 🙂

Training Tips from the Trenches!

Have I mentioned that I’m pretty regimented?  Well maybe not in all aspects of my life but most definitely in my business life and athletic pursuits.   When I work with my business clients I’m on task and have  my to do lists firmly in place, I know what to do and how to get the job done.  When training for an event I have my training calendar set and deviate only if I absolutely have to.  I find comfort in knowing that I’m prepared.

If you are training or thinking about training for an event being structured is mandatory, especially if you are in training for the first time.  Running a few miles three times a week does not require much planning whereas training for a marathon needs to be carefully thought out and planned.

Whether you find a running group or follow a training plan provided by a race sponsor or rally some girls in the neighborhood you need to take that training plan and put pen to paper to determine what your schedule will allow.   There are many trained and experienced coaches out there that will talk to you about training strategies and toss out phrases like lactic threshold and VO2 max.

If you are looking for such detailed tips, please find one of those aforementioned coaches.  If you want some real-world, tried and tested tips, I’m your gal!

Make Every Workout Count

If it’s a recovery run, let it be just that, don’t try and cram in some extra speedwork.  If it’s a cross training day hit the pool or the bike and give your body a break.

Run Long When Your Schedule Allows

Many of my Mom friends are not able to train long on the weekends due to kids’ sports schedules.  If you can find a Thursday or Friday to go long, embrace it and shuffle your training schedule to allow for that.

When In Doubt, Run Early

Most of us have great intentions.  We plan our workout, bring our stuff to work only to find out that at the end of the day we have to dash and can’t get a quality workout in.  Schedule your runs early so life doesn’t intervene.

Share Your Goals

To coin an oft-used phrase, it takes a village to train for an endurance race.  You need supporters to keep your spirits up, you need your spouse or partner to pick up some household slack as you train and you need your training pals to get you through the tedium.  Sharing your goals with co-workers, friends and family will go far in helping to keep you on track.  And trust me, everyone is in awe of what you are doing, even if they don’t say it aloud!

Get a Sitter

How fun to take your kids in a running stroller for that 6, 8 or 10 mile run right?!  Wrong.  Unless the kids sleep the entire time you’ll spend a lot of your run picking up sippy cups, books and dropped lovies.  Leave the little angels at home with Dad, a sitter or a trusted pal.  You’ll thank me.

Now go run!

Keli 🙂

Cheers to Mom!

Happy Mother’s Day to my mom, my mom-in-law, my friends that are moms and my friend’s friends that are moms.

Cheers to us for taking care of home, hearth and family, for mending hems (or sending them to the tailor) as well as teen hearts, for making sure dinner is on the table and that lunches are packed for the kids.

Cheers to us for taking care of our minds, our bodies and our spirits. Cheers to us for having friends to help celebrate the good, kvetch about the bad and for knowing who to call for what.  Cheers to us for helping our teachers in the classroom or otherwise supporting our schools.

Cheers to us for not judging other moms’ choices because we are smart enough to know that whether we are at an office or at the house we are working a 24 hour shift!

Happy Mother’s Day!

Keli 🙂