Happy Birthday Jack!

Here’s a big birthday wish for my son Jack, who turns 7 today!

Have a great birthday buddy!  Love you lots!

 

 

Now go run!

Keli 🙂

Advertisements

No-Excuses Exercises

We are well into the holidays!  If the red cups at Starbucks weren’t your first hint then the full parking lots at your local mall should have clued you in!

With the shopping comes the egging and the nogging!  As our calendar fills up with holiday events, activities and visiting family, you can bet your fruitcake that your exercise plan will suffer.

Fear not!  I have a few of my go-to, no-excuses exercises that you can do in a hotel room, a tiny guestroom at your in-laws house or even on a spit of sand in Maui!

Body Weight Squat

Squats are a great lower body toner.  They engage your quads, hamstrings, glutes and calves.

  • Stand feet hip width apart, hands on your hips or out in front of you.
  • Tighten your abs, and squat down until your legs are almost paralell to the ground.
  • Be sure to push your butt back far so your knees are coming over your heel, not your toes.  (Act as if you are using a porta potty and don’t want your butt or any other body party to touch the seat)
  • Press up to standing and repeat.

Squat Jump

Here’s a great cardiovascular burst that continues to work your legs and strengthen your heart and lungs.

  • Stand feet hip width apart, hands on your hips.
  • Tighten your abs, and bend your knees slightly
  • Push off the ground and into the air
  • Land softly on your feet and quickly push up again
  • Try and get at least 4-8 inches off the ground with each jump
  • You should land mid foot and be sure to press your butt back so you are protecting your knees.

Pushups

A superb upper body exercise!  The beauty of a pushup (when done correctly) is that beginners to advanced exercisers can find a pushup that will suit their needs.

  • Get on all fours on the ground.
  • Place your hands under your shoulders and straighten your legs behind you.
  • Engage (tighten) your abs and bring your butt down so it’s on a straight line from shoulders to heels. (Most beginners pike their butt up to the sky so you look more like an upside down “v” rather than a straight line).
  • Turn your hands in a smidge so your fingers are pointing slightly inward.
  • Inhale as you bend your arms bringing your chest to the ground.
  • Exhale as you press away from the ground back to starting position.
  • Repeat

For a quick workout do each exercise in this circuit 12-15 reps, 3 times through.  Aim for doing this every other day during the holidays.  Add 30-45 minutes of fast-paced walking,  hiking, running, swimming laps in the pool or the ocean (if you’re lucky enough to be on vacation) or some other cardiovascular activity 3 or 4 days a week and you can maintain your fitness during this hectic season.

Now go run!

Keli 🙂

30 Day Countdown Starts Now!

Don’t let the next 30 days turn into a free for all. Here’s a 3 step plan to help you fit into your jeans on Jan 1st.

  • Schedule your workouts NOW.
  • Only eat your favorite, favorite, FAVORITE holiday foods – skip the things you can have anytime.
  • Look at your holiday party/dinner schedule for the next month and plan to eat balanced and healthy the rest of the time. (Even if you have 10 parties to attend, that leaves 80 meals and 60 snacks that you can get it right).

Now go run!

Keli 🙂

Question of the week

Welcome to “Question of the Week”, a new feature to the Marin BreakfastKlub Runners Blog.  I get a lot of emails asking for advice on running and fitness as well as people who just need a kick-start to get moving so I’ve decided that each week I’ll select a question from the mail bag and answer it on the blog.

Q:   “What are the best running shoes?”

A:  This one is surprisingly easy and surprisingly very complicated to answer!  The best running shoe for you is the one that fits your foot.

Listen, there are a variety of factors that go into selecting the proper running shoe.  A shoe needs to be right for your arch (high, low, flat), your foot strike (forefront, middle, heel) and your foot motion as you walk (pronation, supination).  You also need to take in to account your current and future mileage demands as well as what kind of surface you run on (street, path, trail).

So how does one figure this out and get the right shoe?  My best advice is to march your little self down to a local running shoe store and get properly fitted.   Good quality running stores are staffed with, well, runners who know what questions to ask and will have the patience to put you in 5 or even 10 pairs of shoes to find what feels right for you.  Some stores even have treadmills inside so that they can watch you run to further help you out with your selection.

Notice I didn’t say sporting goods store or discount retailer.  While those stores are fine for a thousand other products, you should go to the professionals for proper fit and education and purchase what you need from them.

Your toes, feet, ankles, knees, legs, hips and butt will thank you!

Now go run!

Keli 🙂