The October Challenge Starts Tomorrow!

The October Challenge is all about consistency.  Starting tomorrow I’m going to ask you to exercise 30 minutes every day.  For the next 30 days.

The RULES

  • Your Challenge Goal is to get 30 minutes of exercise every day for the next 30 (or 31) days.
  • Download the October Challenge Workout Log and make a check mark on each day you meet the Challenge Goal.  If you attended my Boot-Camp class or worked out more than 30 minutes make 2 check marks.
  • At the end of the Challenge, send me your Workout Log.  By mail. Email.  Take a picture on your phone and send it to me by text.
  • Your workout can be 30 minutes all at once or you can break it into 3 – 10 minute blocks.

It’s that simple!

The PRIZES

The ultimate prize of this challenge is to motivate and encourage you to keep working out at a high(er) level than before.  But I’m not above bribery!  Here’s some “incentive” for you.

  • Everyone who turns in the October Challenge Workout Log gets a little prize.
  • Those who met the Challenge Goal (30 minutes every day for 30 days) gets entered into a raffle drawing.
  • Those who exceeded the Challenge Goal (31 minutes or more every day for 30 days) gets more entries into the raffle drawing.

The WORKOUTS

Here’s some suggestions.

  • Running, walking at a brisk pace, hiking, jog/run, biking, swimming, dancing, Zumba, bike riding, etc.
  • Boot-Camp, Aerobics, Spin, Pilates, Yoga, DVD’s, Videos on Demand, etc.
  • Strength training, free weights, CrossFit, etc.

BONUS TRACKS

I encourage you (if you aren’t already) to do some strength training exercises this month.  I have pulled together a progressive daily workout that I will post every morning.   Progressive means its starts slow and will build up as the month continues.  This short workout will only take you 5-10 minutes so you’ll need to supplement this with something else to reach your goal for the day.

LAST MINUTE NOTES

Some of you are already working at a high level and easily exceeding 30 minutes every day.  For those of you in that category I encourage you to take this month to amp up your intensity.  Work harder, lift more, run faster, climb higher.

Our Challenge kicks off Thursday, October 1st.  Please share the Challenge with your friends and family.

As extra motivation, here’s a gold star to get you fired up!  (Pardon the swearing but it was too funny to pass up!)gold star

Now go run!

Keli 🙂

PS – if you have questions, concerns, etc.  please drop me a note!

 

 

 

 

 

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Running is My Thing

I write about running.  A lot.  I post things on my Facebook page that extols running.  I read about runners, training, recovery and motivating stories about against-the-odds runners.

I will also talk to anyone about their running.  I like to find out what people are doing for their training, what their plans are and always offer a lot of solicited and often, unsolicited advice.

Running is my thing because running changed my life.  It transformed me.  I can’t explain it better than that.

Now I know that running is not for everyone.  Not everyone wants to run, likes to run or can run (for medical or physical reasons).  And when I post things about running I hope that people understand the underlying message that movement and activity is what I’m really preaching.

It just happens to come in a “Now Go Run” package.  With a bow.

So go to Zumba, hike the hills, walk in the hood, meet your friends at the box for a WOD, swim the ocean or at the pool.  Find what is “your” thing.  And keep doing it.  Let “your” thing be the catalyst for a better, healthier life.  Let “your” thing transform YOU.

Now go run!

Keli 🙂

It’s Challenge Time

fitness challengeGet ready ladies and gents, we’re starting a new 30 Day Fitness Challenge on October 1st!

A 30 day challenge is short enough so you won’t lose interest yet long enough so you build up a track record of consistency to carry you past the 30 days.

I’ll provide the full details on Monday, September 28th.  Like all of my challenges, it’s open to anyone at no cost and for any fitness level.  So find like-minded friends, co-workers or neighbors or others and get ready to roll!

The only thing I ask in return is that if you commit to the challenge that you give it 100%.  You can do anything for 30 days.

Now go run!

Keli 🙂

My Pet Project

I have a new pet project.  Let’s call it “Operation Runner”.

newbie“Operation Runner” is my master plan to take a total non-runner and turn him into a runner while maintaining peace and harmony in my home.  That’s because the subject in this scheme is Brad, my husband of 20 years.  I know.  I’m nuts.

Brad is a 51 year-old male in overall good health but would like to improve his cardiovascular health and perhaps lose some weight throughout his midsection.

My plan is to focus on the cardio piece and getting him on the road and running. Simple, right?

Well, Brad does not like to run.  I think “hate” even crossed his lips at some point.  But I like a challenge and my goal is to turn is frown upside down  and convert my run-hating hubby!

So we started with a run-walk on a 2 mile loop in our neighborhood.  It was more like a walk-run, but no matter.  The run intervals were short and yes, much more walking than running but and at the end of the 2 miles he was feeling confident and happy with what he’d accomplished.

The biggest challenge is his getting out of bed early enough so we can go out in the morning before my planned run.  And a foot problem that’s cropped up.  So it may be a slow start but I’m confident he will succeed!  Stay tuned for updates…

Are you starting a fitness journey?   Need tips, strategies or a cheerleader in your corner?  Drop me a note, I’m happy to help!

Now go run!

Keli 🙂

Shout Out to the Steppers!

shoutoutThe fun thing about writing a blog and talking about fitness is that people feel comfortable coming up to me and sharing their successes!

With the advent and popularity of fitness trackers; Vivofit, FitBit, Jawbone, and the various tracking apps that you all are using, I get to hear detailed reports from my clients, gals and guys who take my classes and people I run into at school or around town.

And frankly, I LOVE it!  I love that people are engaged and want to share what they are doing on a day to day basis.  Being motivated and having that motivation and achievement validated is a very, very, VERY important step to a lifelong love affair with fitness.

So here’s a special Shout Out” to you, my devoted step counters!   While many of you may not be running (yet), I applaud your dedication and am your biggest cheerleader!  Keep moving and share your successes!

Now go run!

Keli 🙂

Stick-to-it-ivness

I work with a lot of people at varying stages of their fitness journey.  The most successful are the ones that make a serious and ongoing commitment to their program.  No matter what.  Call it stick-to-it-ivness, consistency,  motivation, whatever you like.

If you are struggling to get started with or stay on a program, here are some tips that can help you with your journey.

  1.  Find a buddy or sign up for a class.  Working out with other people is addicting and motivating.  Having a place to go or a person to meet will turn a ‘maybe’ workout into a sure thing.
  2. Make your workout non-negotiable.  Unless you break a body part, have to take care of a suddenly sick child/spouse or (god forbid) an emergency do not skip your workout.
  3. Have a backup plan.  Working late?  Have to drive kids to an event?  Figure out how to get in a quick walk or do a 10 minute circuit at home.  There is always time to squeeze something in.
  4. Learn to make YOU a priority.  This is probably the hardest one for Moms to embrace.  If you start to make yourself a priority your husband will step up to the challenge (cereal for dinner won’t hurt anyone once in a while) and your kids will understand if you come to their soccer game 5 or 10 minutes late.  It’s a good lesson to your children and family that Mom’s health is important and that the world doesn’t revolve around them.
  5. Create a circle of like-minded people.  You need to surround yourself with people who “get” what you are trying to do and will support you.  These are your friends who offer to take your kid to soccer so you can get a run under your belt or offer to walk or run with you instead of hitting happy hour on a Friday night.   And it’s also helpful in case you don’t have a supportive spouse to pick up the slack.
  6. Restart as often as necessary.  You may have tried to get in shape in the past and failed.  Or you may have been in awesome shape a few years ago but life got in the way and now you can barely do a push up or run more than a block. No matter.  Keep resetting, restarting and committing.  You’ll get there.

Good luck and let me know how I can help.

Now go run!

Keli 🙂

Thou Shall Not Quit

Stress is a part of life.  Work, home or family problems can take a toll.  Too much to do, too little time is often the lament.  Sometimes you go through emotionally charged or a heavy situation.  That’s life and life can be hard sometimes.

When the stress level goes nuclear, often going to exercise class, getting up for that run or walking at lunchtime becomes the last thing you think you can manage.  “When things settle down”, you say “I’ll get back”.  Sometimes you do and sometimes, well, months can go by.  stress

The truth is, your exercise program should be the LAST thing you drop.  Health care professionals agree that exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.  In fact, exercise may be the one remedy most recommended by health care professionals.

And even if you can’t get in a full workout, you have my permission to modify.  Can’t make Zumba?  Dance at home for 3 songs.  Not enough time for your 4 mile hike?  Hit the streets for 10 minutes of fast walking.  Find a 10 minute Yoga or Core workout on On Demand or YouTube.

Doing something is better than nothing.  You will feel a lot better.  And when things settle down, get back to your regular routine.

Now go run!

Keli 🙂