Quote of the week

Enjoy some motivation courtesy of Runner’s World!

You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done.

Adam Goucher

No go run!

Keli 🙂


Beat the odds

My family’s health history is chock a block with diabetes, pre-diabetes, high blood pressure, heart disease, high cholesterol and other maladies.  Knowing this helps me stay focused on doing what I need to do to prevent many of these health issues.

Yes, prevent.  I’m in the camp that believes you can reverse many of the lifestyle-related illnesses that are so prevalent today.  It takes hard work and motivation.  It’s not as simple popping a pill to lower your cholesterol and going about your day. (Of course serious medical issues require medication so I’m not advocating everyone stop taking their meds, don’t get me wrong).  But of course, you need to want to make the tough changes and frankly, not everyone is interested in doing that.

Now, because I have a family history of many serious diseases, I have made a conscious choice to beat the family odds.  I watch what I eat (in moderation – I’m not a big fan of fad diets), focus on good, wholesome foods and incorporate fresh fruits and veggies at almost every meal.  I also exercise almost daily to keep my heart and body healthy.

I have no intention of giving up, giving in, or settling for an unhealthy life.  I enjoy being strong and fit and intend on doing what I’m doing for a long time.

Now go run!

Keli 🙂

Knowing when to ‘take a knee’

I’m sure there are days when you’d rather not get up at the crack o’early to take a class, run, or go for that power walk.  Most of the time you need to ignore the desire to curl up in a tiny, warm ball and get your tushie out of bed, into your kicks and hit the road.

There are times (rare times) when staying in bed is the better option.  Illness and injury, obviously, but sometimes your body and brain requires sleep and rest.

Today, for example,  I awoke at 2:00 am, alert and completely unable to get back to sleep.  I got up, made coffee, watched some crappy TV, hit the computer for some work, did a little cooking for later, got my 8th grader out of bed at 5:45am, tossed on my running clothes for a planned 6 mile run, got out the door by 6:20am, dropped the 8th grader off at her early volleyball practice and promptly turned the car around, drove home and got back into bed!

I had a surprisingly brief struggle with myself over my missed run.  However, as I was driving home I realized how very tired I was and decided that the extra hour or so of sleep and rest I could garner would be worth a skipped run.

As many of you know, I don’t normally bag a workout without even putting a step onto pavement.  Today I just had to take a knee and get off the field. Tomorrow is another day!

Now go run!

Keli 🙂

5 Reasons To Run

Happy Friday everyone!  Here’s my top 5 reasons to run today.

5. You never come back from a run without at least one problem solved.
4. Sweat is nature’s skin detoxify-er.
3. That surge of endorphins you get at about the 2nd mile.
2. Those training miles won’t run themselves.
           And the number #1 reason you should go for a run today?
1.  You can.

Now go run!

Keli 🙂

Is there a trainer in the house?

Even though I’m a personal trainer and teach fitness classes I don’t train my husband nor do I go to the gym with him.  We learned a long time ago that our styles are different and it’s best if we do our own thing.

The other day he was complaining about his shoulder and we had an enlightening conversation.  So I don’t totally “out” him, let’s call my husband DH (darling husband).  You know, it’s days like this it’s good to have a trainer in the house!

DH:  My shoulder is sore, should I go to the gym and work it out?
Me:  Work it out? 

DH:  Yeah, you know, try and get the kink out at the gym.
Me:  Um, no.  Where does it hurt?

DH:  Here (points to the back top of his shoulder).
Me: Does this hurt?  (I massage the shoulder and dig in a bit to find out where the tenderness is)

DH:  Ouch!  There (points to where my finger was digging in).
Me:  Ok,  I’d take a day off, ice it and take some ibuprofen if it’s bothering you.

DH:  But shouldn’t I, you know work it out?
Me:  What does that even mean?  No – you shouldn’t “work it out” you can cause more damage.  Tell me what exercises you are doing.

DH:  I do this (mimics a bicep curl) and this (mimics using a pectoral machine). 
Me:  Ok, well, first off, try doing the exercises like this (and I show him the correct method for doing the exercises and then have him do them so I see he’s got it).

DH:  I also do this (and then he shows me this bizarre move – kind of a cross between a bicep curl, shoulder press and looks like it’s violating about 5 training principals).
Me:  Whoa!  Don’t ever do that again!!  Where did you learn that?

DH:  I dunno, I just thought it would do something to help with my golf.
Me:  Yeah, like hurt your rotator cuff.

So the morals of this story are:

  1. Before you try things at the gym or at home, make sure that you are using proper form and that an exercise is going to do what you want it to do.
  2. If something hurts, stop doing it.
  3. When in doubt, contact a fitness professional!

Now go run!

Keli 🙂

Flipping out over figs!


Fresh figs are in season and provide a great nutritional boost to your diet.  A medium fig has about 37 calories and 1 to 1.4 grams of fiber.  I love to eat them raw but they are tasty grilled (which caramelize the natural sugar) or stuffed with goat cheese for a quick appetizer.

They are in season for a limited time so take advantage of this little gem!

Now go run!

Keli 🙂

Become a donor!

When I booked an appointment to make a blood donation I learned a startling statistic.  According to the Blood Centers of the Pacific only 5% of the eligible population (about 97%) donate blood.

Donating blood is simple and almost painless.  It takes about 60 to 90 minutes for an appointment and yes, there is a needle involved but the perks are great.  Free juice, current magazines and a snack when you are done.

The most important reason to donate is of course to help someone else.  A little needle and some time out of your day a few times a year isn’t that much to ask.

For information on how you can become a blood donor, visit the website for Blood Centers of the Pacific (http://www.bloodcenters.org/) or the American Red Cross (http://www.redcrossblood.org/).

Now go run!

Keli 🙂