October Challenge

Early in October I posed a fitness challenge to my 5:30am boot camp group.  On October 31 I would have them do a 5 minute plank and a 5 minute wall squat.  I wanted to ratchet up the intensity a bit and provide an end goal that everyone would be working towards, together.

The longest we’d held planks or wall squats up to the point was 2 minutes.   As an instructor you can tell when you’re pushing people far past their comfort zone.  The first clue is groaning or heavy sighing.  The second clue is a lot of fidgeting during intense, static exercises.  At 2 minutes my group expresses both of these clues so I knew we’d have to push through physically AND mentally.

So we spent the month of October building up our time in these positions then bringing it back down to 1 minute or 2.  It’s important to build, peak, back off then build again.  You can’t just keep building without taking off the heat every now and then.

So today we had our challenge class and I’m super happy to report that we had 12 gals come to class. We warmed up, stretched and did a fun cardio activity with pumpkins (it’s Halloween, remember) and then got to our challenges.    A 5 minute plank and wall squat is no joke and we worked hard in this challenge.

At one point I reminded them to find their “happy place” and one gal came right back with “this is not my happy place!” and I think we all were there with her!

Everyone who came to class got a goodie bag and left with, I hope, a huge sense of accomplishment!  Days like this are why I love teaching my class.

Now go run!

Keli 🙂



What is your payoff?

Sticking to an fitness program requires a lot of “shuns”; dedication, motivation and perspiration.  Surprisingly, what it doesn’t require is that you enjoy any of it.

Shut the front door!  What?

There are many people who don’t like to exercise and they struggle with those feelings every time they drag themselves to the gym.   They think they should look forward to it, should be as excited to go on a 6 mile hike or do a Mud Run as much as their FB friends.

I say, forget forcing the “like”, instead focus on what you get out of it, your payoff.  Do you feel good after you work out?  Do you enjoy how energized and alive you feel when you’re in the middle of your WOD? Do you like how your tush looks in your jeans?

Once you find this payoff, your raison d’etre at the gym or the trail, your journey will be less about struggle and more about results.  And I promise, if you keep going and stay true to the “shuns” you will LOVE the results!

Now go run!

Keli 🙂

Down but never out

Today we are giving props to the San Francisco Giants for their remarkable come-from-behind, 3-game rally to beat the St. Louis Cardinals for a spot in the World Series.

Whether you’re a diehard Giants fan, a fair-weather Giants fan or not a Giants fan at all, you can appreciate their achievement.

Also, let this be a teeny nugget of inspiration to you as you face tough challenges or insurmountable odds.  You may be down, but don’t let anyone count you out.  Go Giants!  And Go You!

Now go run,
Keli 🙂



Substitute the word “won’t” every time you think or say “can’t” and see how that looks and more importantly how it feels.   For example, “I can’t get up early and workout” becomes “I won’t get up early and workout”.

We ‘can’ do anything that we want but we have to want it bad enough.

Now go run!

Keli 🙂

11th Annual Turkey Trot

To many, Thanksgiving means stuffing their gullet full of tasty fare and then falling asleep on the couch before having a chance to wipe the whipped cream from their face.  But here at MBKR central it means so much more!  That’s right – it’s time for our 11th Annual Turkey Trot!

Our trot kicks off at 7:30 a.m. at Rush Creek.  Stroll, power walk or run your way on a mixed-use dirt path along the marshlands.   The path is pretty much flat except for a few rolling hills.

It’s a gorgeous way to start your Thanksgiving!  It’s not a race so there’s no starting line, no finish line, no fees, no free goodie bags and even better, no pressure!  The only thing that’s serious is our start time at 7:30 a.m.  I don’t know about you, but I have people to feed so I’ve got to get home.

If you are interested in joining in the fun click this link so you know where we’ll be.

Now go run!

Keli 🙂

Falling into fall


Fall is a great time to get outdoors and exercise.  It’s actually my favorite season for running because mornings are cool, not cold and even with an Indian Summer it’s still warm but not hot.

My favorite places to run in the Fall are on trails and fire roads.  (Unlike the pumpkin patch above) the ground is littered with falling leaves and you can see the colors of the foliage across a valley or on the other side of a lake or pond.  Having to stick to road running most days of the week – these nature runs are a welcome change of pace.

So the next time you plan a run or walk with some friends get out of the gym, off the streets and let nature be your guide.  Enjoy and explore the outdoors!  You’ll be a convert soon!

Now go run!

Keli 🙂