Keep it movin’


Just because you logged an hour on the bike or the trails it’s not OK to park it on the couch or chair for extended periods of time.

Check out why sitting is a “no-no” courtesy of IDEA or click here for the full infographic.

Now go run!
Keli 🙂





The Best Part of Your Day

I did the Dipsea stairs and ran some of the trail this morning with a good friend of mine.  We had climbed the stairs, ran up behind the houses and popped out along Panoramic Hwy.  As we crossed the street and started down the trail she remarked that this was the best way to start her day.  She is one smart cookie 🙂

Which brings me to my post for today.

Work, family, kids, even our parents require our attention and can be stressful.  The juggling of schedules, getting someone somewhere on time, planning and making meals or at least arranging for a pizza to be delivered, it’s a lot.  It’s stressful and tiring.  Which can lead you to feel overwhelmed, exhausted and not in the mood to workout.  I see it all the time.

And while I can’t change your circumstance or make your life less stressful, let me provide something to help change your perspective.  Because it’s all how you frame it.

Ok ready?  Here it is.  Let your workouts be the least stressful and least draining part of your day.

Think about it.  Your workout at the gym, run along the trails or awesome boot-camp class is “you” time.  It’s not about your kids, husband, groceries or work projects.  You don’t have to think, or plan, or stress over bills.

You move your body, get an endorphin rush and wham-o are ready to tackle your day with gusto.  Stress, life, family will be ready for you when you get back.

And while your workout may not be “enjoyable” while you’re in the middle of it, how you feel when you are done will be worth it.

Trust me.

Now go run!

Keli 🙂







Summer Fruit Fascination

I love all kinds of fruits and veggies. But right now I’m all about the summer fruits!

Juicy watermelons, ripe, plump cherries, luscious nectarines! (And pineapple, which isn’t exactly a summer fruit but I love them anyway!)

They don’t call fruit, nature’s candy for nothing! They tame a sweet tooth and have the added bonus of antioxidants and nutrients.

And while there is naturally-occurring sugar in fruit, it won’t make you fat or cause you to have diabetes.

So enjoy the fruits of the season!

Now go run!
Keli 🙂

Cook More to Lose Weight

It shouldn’t surprise you that to control your weight you have to control how much you put into your pie hole. (Sorry, I just never get to say ‘pie hole’ nearly enough.)

The best fix for this is to eat in more often.  (Studies have shown that eating out often increases your waistline).  So, that means cooking. And before you shut your browser and order in a pizza, hear me out.

Contrary to what you may think – it’s not that complicated to make healthy, tasty meals for yourself and family in no time.  With a little help from the professionals, that is.

Cooking Light Magazine is one of my go-to’s for quick, healthy and most importantly, tasty meals.

From soups and stews, meatless Mondays, succulent BBQ, ethnic fare or sandwiches and salads – they have it all.

Recipes are clear and easy to follow. For those not comfortable with cooking or who need dinner on the table ASAP – there are great “5 ingredient or less” selections.

My new favorite feature is “Cooking Class“. There is a delicious recipe accompanied by a chart identifying each ingredient and it’s purpose in the recipe. For self-taught, trial-by-fire home cooks like myself, knowing why certain ingredients are added to a recipe is a valuable tool.

Here is one of their recent recipes that I’m going to make this week!

Grilled Corn, Crab, and Asparagus Salad

  • 4 ears fresh sweet corn, shucked
  • 1 pound asparagus, trimmed
  • 1/2 cup diced sweet onion (such as Vidalia)
  • 1/4 cup diced jalapeño pepper
  • 1 tablespoon finely chopped chives
  • 3 tablespoons heavy cream
  • 1 teaspoon chopped tarragon
  • 1 teaspoon white wine vinegar
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon kosher salt
  • 2 garlic cloves, minced
  • 8 ounces lump crabmeat

1. Heat a grill or grill pan over medium-high heat.
2. Place corn on grill rack; grill 20 minutes or until here-and-there charred, turning occasionally. Place in a large bowl; cover with foil. Leave in a warm location 10 minutes.
3. Place asparagus on grill rack, and grill 3 minutes or until crisp-tender, carefully turning occasionally.
4. Cut corn kernels off cobs, encouraging clusters to stay intact, if possible. Cut grilled asparagus into 3/4-inch pieces.
5. Combine onion, jalapeño, chives, cream, tarragon, vinegar, black pepper, salt, and garlic in a large bowl. Add asparagus and corn; toss gently to coat. Gently fold in crabmeat. Serve warm.

So check out Cooking Light online or I’m happy to loan out one of my copies! You will not be disappointed!

Now go run!

Keli 🙂

Why I Exercise

In order to change your life there has to be a buy-in and a reward.   When you make excuses for not eating healthfully or not exercising, you simply haven’t been able to find your buy-in and you most definitely can’t see what the reward (or end result) will be.

So today, I’m going to give you  the top 10 reasons why I exercise.  Maybe you’ll see one or two that speaks to you.  And maybe, just maybe, it will help nudge you towards a healthy lifestyle.

And if not, you at least get a glimpse into my crazy brain.  Here you go, in no particular order.

  1. Exercising clears my mind.  When I run, I sort out conflicts, plan my day and, hand to God, it helps spark my creativity.
  2. I like cake.  While you can’t out-exercise a bad diet (and trust me, for years I tried) it is true that when you exercise often and keep your diet clean most of the time you can indulge a bit without it causing too much damage.
  3. It sets a good example for my kids.   Every day they see me going to or coming back from a run, teaching a class or training someone.  That they see me taking the time to care for myself is a very good thing.
  4. Sports.  I love to play soccer, water ski, snow ski, run trails and swim in the ocean.  Staying fit allows me to do these activities without worrying if I’ll be a “weekend warrior” statistic.
  5. Did someone say half-marathon?  It would be painful but I could run one tomorrow.  Being able to participate in activities like this is very important to me.
  6. I like to be strong.  Have you ever hugged anyone and they were kind of squishy?  Like a marshmallow wrapped around a stick?    I’d much rather be sturdy.
  7. The challenge.  There’s something very satisfying about pushing myself hard and reaping the rewards.  Whether it’s toeing up to a starting line of a race or picking the tougher path on a trail, it is an awesome feeling.
  8. Age.  I’m not getting any younger and exercise will help maintain my quality of life as I tip-toe towards 50 and beyond.
  9. It allows me to meet like-minded people and make new friends.  Having a common fitness goal is a great bonding experience.  My friends and especially my class motivate and push me and I try and do the same.  It’s a win-win!
  10. It makes me happy.    I don’t always start out happy but when the endorphins kick in watch out.

Ok, that’s my list.  Your turn!  Please send me the reasons you exercise!

Who knows, you just may inspire someone to take that first step out the door!

Now go run!

Keli 🙂

12-Week Challenge Wraps Up

Congratulations, our 12-Week Challenge ended yesterday!!  I’ve gotten great feedback from people on the challenge, thank you for taking the time to contact me.

Now, remember waaay back in April I asked you to do the following:

  1. Track everything you eat and drink
  2. Workout at least 5 times a week for at least 30 minutes per session
  3. Track your progress
  4. Email me for support

The overwhelming response was that people may not have followed the challenge 100% of the time, but it did give them a guideline and something to aim for.  And to me, that’s a victory!

So if you had some ups and downs along the way or even if you were very inconsistent, that’s ok.  I’ll take you working out 3 or 4 days a week over 1 or 2 and I’ll take you tracking Mon, Tue and Wed instead of not at all.

Remember, it’s progress, not perfection that we’re aiming for.

So now that the 12 -Week Challenge is over it’s time to keep working towards your goals.  Keep tracking what goes into your mouth, keep exercising and maybe add a day or two.  Track how well you are doing and how things fit or don’t fit anymore and always email me for support or just to vent.   It’s a journey so enjoy the ride.

Now go run!

Keli 🙂

When the Vacation is Over

So your vacation is over.  You’ve played in the sun, surf or sand.  Traveled to different countries and explored new cultures. Or maybe your vacation was to visit family and friends far and wide.  Regardless of what you did or where you went, you most likely relaxed your exercise, eating and drinking habits.  It’s all good.  Life is to be lived!

So let’s say you get home on a Sunday night.  Monday arrives and you’re tired from your travels, have loads of laundry to start, have to get the kids to camp or occupied and maybe you have a meeting at 11am.  Plus, you are probably exhausted from travel.  “Tomorrow”  you tell yourself.  “Back to the routine tomorrow”.

Fast forward to Thursday.  You’ve settled back into regular life but still are behind the 8-ball.  “Monday”  you tell yourself.  “Back to the routine on Monday”.

Sometimes people don’t get back on track for weeks.

I see this happen all the time.  I will tell you without a doubt that the longer you stay off track, out of your routine, the harder it is to get back.  Any weight losses you’ve recorded can be erased by “taking a break” for even a week.   Your aerobic conditioning and strength will decrease and when you start back up you’ll be sore and maybe even a little frustrated that the workouts are so much harder.

So when you have a vacation planned take an extra few minutes and plan your re-entry into your healthy lifestyle.  Have some healthy food in the freezer, workout clothes available and set the alarm so you get up in time.

Sure you may be tired from your trip or have 1001 things to do, but I promise that you’ll feel so much better after you exercise and handling the day will seem that much easier.

Now go run!

Keli 🙂