Run Happy!

run happy This is my favorite running shirt!

It makes me think of my friend Tracey who loves a good cupcake and a good run as much as I do!

Now go run!

Keli 🙂


Monday Morning Motivation

I had a dream last night that I was teaching class and could not do a pushup.  Even when I tried to do one on my knees I couldn’t do it.  I felt weak.  And I hate feeling weak.  Been there, done that.

I truly do empathize when people tell me they are afraid of being last on a run or the most out of shape person in my class.  When I started training for my first marathon in 2000, I was one of the last ones to finish the training runs.  When I started taking boot camp classes while on maternity leave in 2006 I could not do a military style pushup.

Was I embarrassed?  Sure, nobody  likes to come in last.  Nobody likes to feel like a weakling.  But I was not going to let that stop me.

With hard work and consistency, I am faster and can do a lot of military style pushups.  Still there are times when I’m working towards a goal when I’ll have bouts of self-doubt.  But then I tell myself what I tell everyone else.

You can do it.  Take it one step, one pushup, one mile at a time.

Now go run!



Quote of the Week!

This goes out to my 5:30am crew!  You rock!!

It’s may not always be easy, but it’s always worth it!

–Keli Honsberger

Now go run!

Keli 🙂


Fight the Winter Blues

It’s hard enough to stay motivated to exercise, but toss in cold temps, dark mornings, an early sundown and you can be completely derailed with your well-intentioned fitness plans.  Welcome to the middle of winter.

Here are some strategies to help you get through this winter and keep you fit until the spring thaw!

1.  Move it indoors.  While not a fan of the treadmill, it does come in handy when you can’t hit the road outside.  Runner’s World recently included some great treadmill workouts to keep you running.

2.  Buy winter gear.  I have a rule about running in the cold.  As long as my torso, tips (finger) and top (head) is covered, I’m good to go.  I will wear 3 shirts but always wear shorts just because it’s most comfortable for me.  You may want to bundle up like you live in a snow cave, and that’s fine too. You can always shed layers.

3.  Be flexible.  If you are a morning person but are having a really hard time pulling your warm body out of bed try to add a few late afternoon or early evening runs.  While your kid practices sports or trolls the mall with a gaggle of girlfriends run around the fields or the track. If you are following your above-mentioned teenager from a distance at the mall, do some power walking.

Winter won’t last forever and when the first sign of spring hits you want to be ready.

Now go run!

Keli 🙂


You gotta have your go-to

Life is busy, schedules are crazy and even great intentions to exercise can be pushed off your plate faster than a 13 year old can text her ten closest BFFs.

My point?

My point is that you need a go-to, a back up, a “what happens if” workout plan for just those kind of screwy days.

Each week I plan a 2 runs that are 4 1/2 miles and then a longer run on Saturday and a shorter run of 2 1/4 miles after boot camp once a week.  But then something happens. A kids gets sick, an early meeting sidelines my plans or I have to actually work and make some early morning calls that keeps me in my chair longer than I’d like and cuts my workout time.

So instead of bagging the entire workout I will shorten it and use one of my go-to routes.  Right out my front door I have a 1 mile or 2 mile loop.  If I can eek out 30 minutes before I have to get going I will run my 3 mile out and back.  Having these routes in my back pocket takes the guesswork out of my quick workout. Sure they aren’t the most fun or interesting routes but they get the job done.

Not a runner?  Then the next time you scrolling through the On Demand menu looking for something to watch, check out the sports and fitness area.  There are some great 10-60 minutes exercise segments.  Test a few out and have these as your go-to in a pinch.  The Internet is a fantastic tool for quick workouts.  Be sure to find a trainer that you connect with or a video that fits with your fitness level and have at it.

So the next time you see your workout slipping through your fingers, go to your go-to.  You’ll be very happy that you did!

Now go run!

Keli 🙂


Your Resolution Evolution

So here we are, the 15th day of the new year.  For those of you who started 2013 with a resolution to exercise regularly or eat more healthfully I just want to ask one thing.

How’s it going so far?

When you start exercising or eating healthfully, you are fueled with motivation and the promise of change.  Unfortunately, that feeling doesn’t last which is why so many people who join a gym in January never darken the doors past mid-month.

So if statistics prove correct, you may be struggling  and need a boost.  Well, I’ve been thinking about this very topic.  So here’s a tip to show you how to stay motivated on your journey.  But first, you’re going to need a pen and some paper.  But trust me, there will NOT be a test afterwards!

Step 1

On your sheet of paper I want you to make a list of all of the great things that eating well or exercising regularly has done or is doing for you.  Write as many things as you can and be specific.  Here’s the list I thought of this morning during my run.  It’s just an example because my list would be super long.

Why I love running

  1. clears my head
  2. makes me feel strong
  3. wakes me up
  4. makes me feel less stressed
  5. tightens my legs
  6. i look pretty bad-ass trucking up big hills
  7. makes me feel healthy
  8. it motivates me to eat well
  9. it’s fun
  10. beautiful sunrises (cause I run at 6:30am)
  11. i connect with other running friends
  12. Mt. Tam
  13. it burns a ton of calories
  14. i get to wear cute running shoes
  15. i love tracking my miles
  16. training for races is fun
  17. the challenge
  18. trails
  19. hills
  20. etc…etc…etc

Step 2

  • Take this list and tape it where you will see it every day (above the computer monitor is a great place).
  • Now take a bunch of post-it notes and write one of your reasons for doing what you are doing on each post-it.
  • Post these notes all over the place.  On your bathroom mirror, on the fridge, in your car, wherever.
  • If you are a big fan of social media, post or tweet a reason per day on your favorite site.
  • Read this list.  Everyday.

Reading this list over and over and over again will automatically connect you to the enjoyment and enthusiasm you have right now and will help motivate you to continue these healthy habits.  It’s a twist on the “fake it ’til you make it” philosophy.

The experts say it takes 21 days to create a new habit.  So go write your list, post it where you can read it every day and let the new habit be formed!

What on earth do you have to lose?

Now go run!

Keli 🙂


Question of the Week!

Question:  I’m having a hard time staying motivated with my workouts.  Any tips?

Glad you asked!  We all need a kick in the pants every now and then to stay on track and stick with our plan.  Here are the things I do to help get me over that hump.

Purposeful Action

Pick a race , a challenge (30 runs in 30 days), or make a goal (run 20 miles per week).  Having a purpose for your training will snap you out of your humdrum daily workouts and give you a reason to lace up your sneaks.

Buddy Up

Sometimes we just get bored and need some new blood.  Finding someone to work out with, even just once a week, will provide a refreshing change to the same old, same old.

Go Hard

I think, left to our own devices, we opt for an easier path.  On one run a week – pick the hardest route.  One with killer hills that you have to trudge up or if you’re on a straightaway, open up and run like you’re being chased.  Make one run a week wicked hard.  You’ll thank me!

Now go run!

Keli 🙂