These Rules Are Not Meant to Be Broken

Want to reach your fitness goals?  Follow these 4 simple rules. Yes, rules.  Because “tips” are just little suggestions.

1.  Never Miss a Monday (Workout)

Monday sets the tone for your entire week.  If you pass on the first workout of the week you’ll be playing catch up.  Bag the extra 20 minutes of sleep, roll your tired self out of bed and hit the gym, go for a walk, or get to boot-camp.

2.  Never Go 3 Days Without Exercise.

Remember what I’ve said about threes?  Two glasses of wine or beer, fine.  The third, no bueno.  Two Thin Mints, ok.  Once you grab the third, you will soon find yourself eating the rest of the sleeve.  Same goes for exercise.

Need to rest and recuperate?  Sure, take two full days off.  But you better make darn sure you are back at class or on the trail or in the seat of your bike on that third day.  Three days off soon becomes a week.  Need I say more?

3.  Workout At Least 3 Days Per Week***   (the asterisk means there’s more to this – keep reading)

If you are just starting out with a new exercise program I think 3 days to start is fine.  It allows you to get into a routine and get used to being active.

***Ideally you should aim for 5 days a week of exercise.  Why?  Because your body is a machine that works better in motion.  And it goes without saying, If you are looking to shed some pounds or are training for an event, 5 days should be your absolute minimum.

4.  Don’t Ever Give Up

If there is one motivational thing I could say to you about getting in shape, staying in shape, losing weight or achieving your goal – this would be it.

You will face challenges, both physically and mentally.

You will have conflicts with kids’ activities, work activities, family activities.

You will be tired, sore and you may even feel frustrated at times.

Get used to it.  Get over it.  But don’t every give up.

What’s the saying?  “It doesn’t matter how many times you fall, what matters is how many times you get up.”  Yeah, that sums it up.

Now go run!

Keli 🙂

 

 

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Got sore muscles?

If you are a weekend warrior you know what I’m talking about.  A few games of pick up basketball, hitting the Dipsea stairs or playing in a soccer tournament can leave you feeling fatigued, sore and stiff.

And when you wake up the next morning and you’re still sore from your activity of choice there is one thought that runs through your head.  “Maybe I should skip my workout.”  You may want to think again.

If you injured yourself or if you are sore to the touch, your range of motion is compromised or if you are bruised and swollen it’s best to skip a day.

If however, you didn’t injure yourself and are just experiencing muscle tightness and discomfort a day or so after your activity you should feel free to go about your workout business.

Now if you hit it hard over the weekend don’t be surprised if you are sore 3 even 4 days after – this is called delayed onset muscle soreness.  It’s a real thing and nothing to be concerned about.

Soreness peaks about 48 hours after your activity and usually is better 72 to 96 hours after.  So if, for example, you played in a soccer tournament on a Saturday, you may still be sore by Tuesday and even Wednesday.  (If you are still experiencing sharp, severe, or worsening pain it’s best to consult with a doctor to rule anything out).

While the last thing you may feel like doing with achy legs is to run on them, it’s actually good for your body’s healing if you participate in some kind of activity.  Maybe not run your usual 4 or 5 miles, but get out there and run an easy 3 miler or walk a few miles.  Get the blood flowing, move that lactic acid around and promote healing.

You should be good as new soon!

Now go run!

Keli 🙂

 

Tip for the Week

Most kids are back in school or heading back in the next week or so.  Welcome to the hamster wheel of after-school activities, sports, etc.

A common reaction to our kids’ insane schedules is to drop everything that is important to us so we can cater to others’ needs.  And by “important” I mean your exercise program.

I know.  Your kids’ activities are important.  Your kids are important.  But not as important as a) your sanity and b) the size of your butt, I mean your health.

So when you are penciling in your kid’s activities, block out 4 days a week to take care of you.  Either first thing in the morning, your lunch break or when you drop off your little Messi or Hamm to soccer practice.  Do this for a few weeks and viola!  you have a habit.

Now go run!

Keli 🙂

Plank-A-Day Challenge – Coming Soon

I hope you had a great summer!  Lazy days at the pool, camping, vacations to far away places, sleeping in,  long hikes in the hills, ice cream….

Ok, snap out of it.  Eyes on me.

I know it can be hard to get back on track after a hiatus so I’ve been thinking of a way to help you out!

September 1st kicks off our Plank-A-Day Challenge!

You’ll get a plank workout each day designed to build endurance and strength utilizing a variety of planks.  I think you’ll find this workout a great way to bust out of your summer rut!

alarmIn case you’re worried about a time commitment, don’t be!  I’ll keep it short and sweet so you can do it everyday; when you wake up, while watching a few minutes of “Game of Crowns”, while your kid practices soccer or even before you go to bed.  In other words.  This is a “no excuse” challenge.

Stay tuned for details!

Now go run!

Keli 🙂

 

Fall into a race to up your game

My inbox is being inundated with upcoming races and running events!  And even if you are not a “racer” by nature, having something to train for is a great way to get you back on track!

The Big Gay 10K – 9/6/2014

This is just fun with a capital “F”.  Put on your best costumes and come together at Golden Gate Park for a morning of rollicking fun, fitness, and community in support of the free, lifesaving programs and services of San Francisco AIDS Foundation.  There’s a 10K, 5K and fun race so it’s great for everyone!  Check it out here:  www.biggay10K.com

The San Francisco Giant Race – 9/7/2014

Posey-RegPageHave fun in San Francisco and run a 5K, 10K and Half-Marathon.  The race winds around the waterfront in SF and ends at AT&T Park where your SF Giants play!  If you need more reason to sign up for this race, check out the Buster Posey Bobblehead and finisher’s medal!  To register visit their website  www.race-sfgiants.com.

Dipsea Hike/Run for Zero Breast Cancer – 9/13/2014

A “non-racing” event that raises money for breast cancer research.   Hike or run this gorgeous trail that starts in Old Mill Park at the base of the Dipsea Stairs and takes you up the trails of Mt. Tam to the Mountain Home Inn then back down to the park.  To sign up or find out more details visit their website www.dipsea.zerobreastcancer.org

Rock ‘n Roll 5K, 10K and Half Marathon – 10/4 and 10/5/2014

Flat.  Fast. Fun.  I’ve done this race twice and PR’d here so it holds a special place in my heart.  This run has pace groups (always a good idea), a very fast course through downtown San Jose and the surrounding area.  There’s some great neighborhood support and you can make a weekend out of it.  Visit www.runrocknroll.competitor.com/san-jose

Honey Badger 5K, 10K and Half Marathon – 10/25/2014

I ran the 10K last year and LOVED it.  China Camp is a lovely place to run.  Full disclosure: there’s one long, but manageable hill.  The 5K is great for walkers and hikers.  Beer at the finish line.  Need I say more?  Go to their website to find out more http://www.sasquatchracing.com/the-honey-badger-half/

Ok, there are some races to get you started!  I’ll add more later but I have to go teach!

Now go run!

Keli 🙂

Tell your inner critic to take a hike

Today let’s have a little chat with your inner voice.

You know, the stupid little voice that shrieks in your brain when you’re instructed to do a Burpee (or a few).  The one that tells you flat out “Hell to the NO” when you add some running into your daily walks.  Or maybe yours likes to remind you that you’re not smart enough, talented enough or just plain enough.

You may not be able to quiet your inner naysayer completely,  but you can create some power with your own choice words.

When you are struggling on a run and want to stop,  need some oomph to finish a project, a shot of confidence before a presentation, some courage to face the dessert table at a wedding or just some good, old-fashioned chutzpah I’ve got you covered.

The trick to making these work is to repeat them during a point when you are feeling challenged, frazzled or overwhelmed.  It’s best if you do this silently without moving your lips – otherwise you’ll get funny looks.

  • You’ve got this
  • Stay strong.
  • Focus.
  • Be bold.
  • Keep going.
  • I’m ready.
  • Nothing can stop me.
  • Breathe.
  • Just keep swimming (or running, or writing, or loving)
  • Think Positive.

And my personal favorite…

  • You are AWESOME!

Feel free to use one of these or create your own slammin’ mantra and have at it!  You can’t lose!

Now go run!

Keli 🙂