Addition and Subtraction

Here’s a little formula to get you started on the road to living a healthier lifestyle and reaching your goals.  Now math has never been my strong suit (nor is counting if you take a poll of my boot-camp participants).  But luckily today we’re not talking about numbers!

All it takes for you is to subtract or remove one unhealthy habit.  It could be ditching your lunch-time soda or the cookie after dinner.  It could be the 4:00pm mocha with extra whip.  Simply select one of these things and remove it from your day.

Next,  add in a healthy habit.  Maybe it’s turning off the tv 15 minutes earlier than usual and reading something motivational or inspiring, cooking an extra veggie to go with dinner or starting to take a walk after lunch for 10 minutes with a coworker.

Making these small changes on both the healthy and unhealthy front will add up in the long run.  Think about it.

Just cutting out one cookie at lunch (for grins, say the cookie is 50 calories).  Multiply that by 365 days (let me get my calculator – stop laughing).  365 x 50 = 18,250 calories.  That’s a lot of calories.

Sure if you have an apple instead of a cookie you are not losing calories but you are subtracting something highly processed with something from nature.  So even if it’s a teeny, tiny change like this. It matters.

So take a minute to look at what you can take out and add to your day to day meal plans or activities.  Remember, small changes make a huge difference.

Now go run!

Keli 🙂



Project Brad

‘Project Brad’ is back on track.  For those new to the party, I convinced my husband Brad that he would gain more bang for his fitness buck if he started to run.  We began in late Fall, got a few runs under our belt then abruptly stopped when Brad injured his plantar fascia and heel during a parent-teen soccer game.

Note to all you weekend warriors out there, sprinting “cold” is never a good idea!

Fast forward (or actually slow motion) to January and Brad’s getting back on the running train.  A mile here or bit more there.  And without any nagging or prodding!  In fact, he came home tonight from a long day at work and went for a quick run to unwind.  To unwind.  Love.  It.

So the next step is to good running shoes and we’ll go from there.  I’m optimistic that as long as we go slow and stay on track he’ll be able to run farther.  At least long enough to get that runner’s high that we all know exists.

Once he feels that rush, he’ll be hooked.

Now go run!

Keli 🙂

Keli’s Super Fun Super Bowl Fun Run

I don’t really care who’s playing in the Super Bowl, but it is a great excuse to hang out with friends, have a few beers and nosh on some tasty nibbles.

1245It’s also a great excuse to start the day off with a run!  And since I am going to go for a run, why not invite others?

And so let me invite you to (drumroll please)….

Keli’s Super Fun Super Bowl Fun Run!

That’s right my running friends, get off the couch on Super Bowl Sunday for a 3 mile, 5 mile or 10 mile run!

Date:  Sunday, February 7, 2016

Start time: 8:00 am (please be there by 7:45 am for pre-run info)

Details: 3 mile, 5 mile and 10 mile (it’s an out and back course)

Location: We start in the parking lot of the Discovery Museum in Sausalito.

As a reminder, this is just a fun way to get some miles under your belt and enjoy some fresh air on a Sunday morning, not an official race!

Click here for the route.

Now go run!

Keli 🙂

Weathering the Weather

kittyThese rainy days have me feeling a certain kind of way.  A little sluggish, a little blah, a little meh.  Bleh.    As we have settled into the cellar of Winter I sometimes find it more challenging to drag myself out into a dark and rainy morning to exercise.

If you are also having some difficulty with the weather and your exercise routine, here are a few tips to get you out to door.

  1.  Decide your goals and revamp your plan as necessary.  If you are not training for a race or event this is a great opportunity to work with a maintenance plan, which in plain terms is the bare minimum you need to do to keep your fitness level where it is.  If you have races planned, suck it up buttercup and get your tush out on the roads.
  2. Have a Plan B.  I don’t mind running in the rain but if it’s storming, I’m not going outside. So my Plan B is a circuit of 4 or so exercises (cardio and strength) that I’ll repeat for 15 minutes.  I’ll finish with some planks, some floor work and I’ll call it a job well done.
  3. Think happy thoughts. You may not feel good when you start exercising but I will bet you dollars to donuts that you will feel good when you are done.  If you don’t, I owe you a dollar.  Or a donut.  But good luck with getting a donut.
  4. Implement the 10 minute rule.  Promise yourself that you’ll do 10 minutes of whatever (running, walking, swimming, etc.) and if after 10 minutes you still want to stop you can.  Odds are, you won’t stop but if you do, at least you got your heart rate up first.
  5. Keep it simple.  If you are bummed about the weather and just can’t get ‘er done, do something completely different.  Go for a swim, take Zumba, dance with your kids or just lay there in corpse pose and call it your yoga practice for the day.

The sun will come out.  If not tomorrow, soon.  And then we’ll be complaining about the heat!

Now go run!

Keli 🙂


Natural Progression

A lot of runners think that the natural progression in running is a marathon.

Listen, I’ve done 9 of them and while I am not a natural runner; neither fast, lithe or graceful, I can do the distance.  And while I may be proud of my 4:29 PR back in 2007 at the NY Marathon, I am under no delusion that this is considered a good time by the general running community.

But the marathon is important to me.  It makes me happy when I have one on the horizon.  I enjoy the 4 months of training, the long runs on a Saturday or Sunday morning.  I love having my training days plotted out and while it takes time and planning and some sacrifice to get those runs under my belt, I do it because I know from experience that coming to the starting line unprepared is bad.  It may not be bad at first, but in about 10 miles it will suck like nothing has ever sucked before.

I’ve spoken to a lot of people who tell me they can’t imagine ever doing a marathon.  And that’s fine.  You don’t have to.  Ever.  You can and should feel perfectly ok with a half marathon or shorter distances.  Or even.  Gasp.  Not racing at all.

Running races does not make you a runner.  It does, in my oh-so-humble opinion, help get you out the door when you’d rather sneak in some extra zz’s or provide structure to an unstructured training plan.  But racing is not everyone’s cup of tea.  I have a friend who didn’t do any races but would go out and run a marathon distance for fun every month or so.  Now that’s crazy 🙂

But if you do want to race or are interested in running a marathon in 2017 please let me know.  My 10th (and maybe final) marathon is scheduled for then.  There’s always room for another runner on our team.

Now go run!

Keli 🙂


Become a Trailblazer

Are you a treadmill junkie or keep your running to the streets?  Well, let 2016 be the year you head to the hills and try out a trail.

Trail running is a lot of fun and will take your running to new heights.  Literally!  It also builds ankle, calf and leg strength because of the constant terrain changes.  I’m convinced trail running will make you a stronger runner and because you’re not pounding the pavement, it is kinder on your body.

I know that for some of you, leaving the comfort of flat ground can be intimidating.    It took me a long time to move off the road and to the hills so I know how you feel.  To help you get more comfortable here’s a primer to help you hit the hill running.

  1.  Pick a trail, any trail.  The best way to find a path or trail to run is to ask around.  Check with your friends, post a question on FB or stop into a local running store and pick the brains of their staff or contact a local running club.  A good rule of thumb is to find a route that has wide fire roads (read:  designed for trucks to use on case of a wildfire) and is runnable.  Meaning, even if there are some hills involved, it’s not a 300 foot climb right out the gate.
  2. Put your best shoe forward.  Trail shoes are designed with little nubs that grip the trail so if you are serious about running off road invest in a pair.  Your regular running shoes don’t have the proper gription and can be dangerous on muddy or wet trails.
  3. Keep your eyes on the prize.  It’s imperative that you watch where you are stepping on the trail.  Roots, rocks, critters, holes, downed limbs, etc.,  can trip you up and send you down.  And while we’re on the topic of trail hazards, you need to pick up your feet.
  4. Bring water and some fuel.  Running up and down hills and on trails use more energy that road or treadmill running and you don’t have the luxury of a water fountain along the way.
  5. Safety first.  The hills are alive with critters, people and hazards.  Always tell someone where you are going and when you are going.  Be sure to take a buddy (either a 2 legged or 4 legged one) and take a cell phone.  Accidents happen and you don’t want to be in a dangerous, vulnerable situation.

I hope that these tips will help you tackle a trail run!

Now go run!

Keli 🙂

New Year Hype is Here

As the great motivational speaker Zig Ziglar once shared in a presentation; a resolution is actually a confession. Think about it.  A resolution to lose weight is confessing that you are out of control of your eating.  A resolution to get organized is a confession that you don’t have a handle on your life; paperwork, kid’s schedules, family responsibilities, etc.  I thought it was an interesting way to look at it.

So here we are, in 2016 and my in-box is full of hype.  How I should organize, de-clutter, cleanse (both body and home), set goals, backup goals and backup goals for my backup goals.  Then there’s the push for Paleo, an invitation to join Oprah on Weight Watchers, discounts on magazines to teach me to “eat clean”, new recipes for Whole30, quiet pleas to start meditation (maybe they said mediation?) and of course, a variety of workouts I should try.

Even with the onslaught, the underlying or blatant marketing pushes, and mania surrounding a “New You”  I do enjoy a fresh slate and firmly believe that a new year is a great opportunity to change things up, set new goals and work hard to achieve the results you want.

It’s not surprising that many people set the same goals (resolutions, whatever) every year. And that’s ok.  Consider it a chance to get it right.  Maybe 2015 was a bust.  Stuff happens.  But that doesn’t mean you shouldn’t dust yourself off, re-align your priorities and start again.

In fact, starting over is the best thing you can do.  Learning a new behavior isn’t accomplished the first time around.  Even the success stories you read about  on the cover of People magazine aren’t a ‘one and done’.

So work hard on making changes and don’t be worried if you need to check your internal GPS and start over.  Consider it a small detour on your journey.

Now go run!

Keli 🙂