Settling Up with 2016

As we get closer to flipping the calendar to a new, fresh and shiny year I’m going to take a beat to share my personal punch list of 2016.

Personal Growth

In 2016 I spent a lot of time on this area.  I started listening to motivational and informational podcasts.  I read a few personal development books.  I started to meditate.  Seriously. Meditation.  It all came about when I realized I was working hard but not moving forward; on all fronts.  I felt stuck.   Or maybe it’s a mid-life crisis.  Whatever.  But I like the direction I’m headed towards so something is clicking.

Professional

This year I shut down a small side business working with financial advisors and turned my attention and those extra hours a week to building a personal training clientele.  It has grown slower than I’d like but this year I’m coming in with a stronger game plan to build it up.  

My Boot-Camp program has continued to thrive.  I have a solid group of hardworking participants and it is a lot of fun! At least for me, I’m not always sure how they’re feeling after hill repeats or leg days 🙂 

Most people think boot-camp is my only gig but I also work part-time for an education foundation.  I’m lucky to be able to work close to home, with people I like and be able to do somthething I find meaningful. 

Fitness ( or Phitness if you’d like to stick with the ‘P’ theme)

Yoga.  Marathon training.  Mobility and Daily Burn.  Oh my!  

Yoga came about, well hell, I’m not sure when but probably before summer.  In keeping with my personal development theme and all that, focusing on calming and cleansing breaths with stretching?  Sounds like a good plan. The sad realization of how inflexible my body had become was quickly apparent.  But listen, I was on a mission.  I think I did yoga daily for almost 6 weeks.  And now I’m  keeping up with a few times a week.  An added benefit is not having my kids ask why the lady on the tv can get her head to her knee while I’m still sitting upright.

Marathon training took up 4 months of my year and appeared as a weekly update on this blog.  I upped the ante for this my 10th marathon.  I signed up for a plan, trained really hard and ended up with a PR.  What came out during the training was that I learned to like speed work and running 5 times a week.  

With the marathon training came mobility work.  Its deep and intense work to achieve a greater range of motion through the joints and to release sticky spots through pressure and tension with balls or bands.  All so I could run better and injury free.  Ouch. But ouch in a good way.     

I wanted to push myself as we got close to the holidays so enter Daily Burn.  I’ve done a bunch of their 10-15 minute core workouts and some other short intense workouts.  They’re perfect for a quick workout after I teach or come back from a run.

So that’s my year, in a few hundred words.  As you may have noticed, I’m very goal oriented.  I need to see that my actions will have an outcome. Years ago I would hop on a stationary bike and ride for 30 minutes.  3 or 4 times a week.  No goal and more importantly, NO change.

So sure, you may not want to try yoga or ever want to run a marathon, but if you set some quantifiable, specific goals and put a plan together, think of what you can do.

Wishing you the best in the New Year!

Now go run!

Keli 🙂

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Tapping Into Previous Successes

So how was your 2016?

Did you reach a goal, make a change, improve in some way?  Did you spend more time with your kids, less time at work, or did you walk away from an unhealthy or unsafe situation?  Did you make a new good friend, drop a negative or toxic one or broaden your circle to include more positivity?  Did you meditate, eat more greens, drink more water or eat less crap?

If so, write it down.

Are there more than 10 things on your list?  Excellent!  Write them ALL down.  As we roll into 2017 and you set new goals and/or resolutions this few minutes of reflection you take now will help you be successful.

See, this is how it works.  Tapping into and recalling past achievements (no matter how big or small) are a big psychological boost for people when they are working towards goals.

It’s a lot like marathon training.  Take the long training runs, for example.  They are designed to

  1. help build up your endurance
  2. allow you to get your fueling and hydration plan in place
  3. test out your clothing
  4. mentally prepare you for the race

Now not all long runs are good.  Sometimes you’re tired, you hurt, you’re too hot, too cold, need to take bathroom breaks, etc.  And some runs are fantastic.  That’s the nature of the training so that by the time you toe up to the starting line you have a track record of completing long runs.  And that’s what you tap into to cover the distance.

It’s the same thing in “real life”.  Getting a new job requires persistence, determination and perhaps a brush up on your skill set and it may take time.  Just like losing weight or training for a marathon does.

So make your list.  Be generous with yourself, don’t minimize your accomplishments, and be proud of what you have done.   We’ll work on goal setting for 2017 later this week.  For now, embrace how awesome you are.

Now go run!

Keli 🙂

 

 

 

 

The Holiday Hustle 25 Day Challenge Winds Down

We are in the final stretch of the Holiday Hustle 25 Day Challenge!   Click here for the final few workouts!

Even if you’re not doing my challenge, be sure to make yourself a priority over the holiday.  Walk, run, spin, dance, do yoga, strength train, get to the ‘box’ for your WOD, whatever.

Delight in the act of sweating, pushing, dancing and moving.  You, your body, your mental state and your family deserve the best possible version of you there is.

Now go run!

Keli 🙂

Your Final Holiday Hustle Workouts

holiday-hustle-challenge

We’re going to make life a little easier for you in case you’re traveling, working hard before the holiday or out and about.  Here are your next 4 days of workouts.  Keeping it short and sweet so you have NO excuses to get something done.

Wednesday 12/21:  10 Pushups, 10 Squats, 10  Jumping Jacks – repeat for 8 minutes, taking breaks if needed

Thursday 12/22:  20 Hip Lifts (lay on your back with knees bent, feet on the ground, palms down at your side, squeeze your tush as you lift your hips high), 30 second Plank – repeat 2x through

Friday 12/23:  2 Minute Fast Intervals – Every 5 minutes of your cardio workout, go faster for 2 minutes.  Aim for a 30 to 40 minute workout total.  Not able to add intervals during the workout? Go for a brisk 10 minute walk during the day.

Saturday 12/24:  60 second Wall or Static Squats (drop to a squat and hold) and bicycle crunches. repeat 2x through

Sunday 12/25:  Your final workout of the challenge is to go for a walk with your family.  Breathe in the crisp cool or cold air.  Enjoy nature.  

Here’s the complete Holiday Hustle 25 Day Challenge holiday-hustle-calendar-final-version.

Now go run!

Keli 🙂

Greet the Day – Sun Salutations

Today we’re doing Yoga!  Sun Salutation, to be exact.  This series of poses warms up the body and the more times you repeat the cycle the more flexible and open your body becomes.  Aim to do the cycle 4 or 5 times.

Below are step by step instructions (courtesy of www.verywell.com), and an infographic. You can also follow along watching Yoga with Adriene (click here).

Sun Salutationsun-salutation

Begin in Mountain Pose

To begin, bring yourself to the front edge of your mat in mountain pose (tadasana) with the hands, palms together at your heart center.

Inhale. Bring the arms out to the sides and up to the ceiling to join your palms above your head in raised arms pose (urdhva hastasana). Lift your gaze to your thumbs and slide your shoulders away from your ears.

Exhale. Release your arms to either side and forward bend over your legs (as if you were doing a swan dive into a swimming pool) to come into a forward bend (uttanasana). Alternatively, you can keep your palm together and pass them in front of your heart as you fold forward.

Place your fingertips in line with your toes. Flatten your palms if possible or tent your fingers. Place your hands on blocks if they don’t reach the floor when your legs are straight. You can also bend the knees a little if that makes you more comfortable.

Inhale. Lift your head as you come to a flat back (ardha uttanasana), coming onto your fingertips or placing your hands on your shins, whichever allows you to get your back really flat.

Exhale. Plant your palms and step or jump back to a plank position. In plank, make sure your shoulders are over your wrists and your butt is neither sticking up nor drooping down. A straight line from the crown of your head to your heels is what you are going for. Take an inhale here.

Exhale. Lower to your knees, chest, and chin. Keep your butt high and your elbows hugging your ribs.

Inhale. Come forward to a low cobra. Anchor your pelvis and the tops of your feet to the floor but try not to press into your hands as you come up into the backbend.

Inhale. Roll over your toes (if possible) to come into an upward facing dog. Bend your elbows out to the sides at first in order to bring your shoulders down and away from your ears. Then straighten your arms. Make sure your legs are straight and your knees are lifted off the floor.

ExhalePush back to downward facing dog. You can come through hands and knees on the way if necessary.

Stay here a few breaths (or more) if you need to take a break. If you are going for a brisk pace, just stay one breath.

Exhale. Step the right foot next to the right hand and then bring the left foot to join it in standing forward bend (uttansana).

Inhale up to a flat back and then exhale back to uttanasana (forward bend).

Inhale. Lift your arms out to the sides and up, reversing the swan dive to return to raised arms pose.

Exhale. Come to stand in mountain pose with your hands in a prayer position at the heart.

Namaste.

Now go run!

Keli 🙂

Move It Monday

Happy Monday!  We are in the final week of our Holiday Hustle 25 Day Challenge!  It’s a busy week at my house so I reckon you may be feeling pinched for time as well. Luckily this workout is only 10 minutes!

The takeaway is that no matter how busy you get, you can always find time to exercise.  Even 10 minutes is better than nothing.

  • Spiderman Cross Climbers – 10 repetitions
  • Prisoner Squats – 10 repetitions
  • Pushups – 10 repetitions
  • Jumping Jacks – 10 repetitions
  • Plank – 30 seconds

 Repeat this circuit as many times you can in 10 minutes.  Try to eliminate or minimize any breaks between exercises.

How to do the exercises

Spiderman Cross Climbers

  1. Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward.
  2. Press your feet, knees and thighs together.
  3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other.
  4. Lift your belly up nice and tight, pulling your belly button toward your spine.
  5. From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder.
  6. Press leg back to start position and repeat on the left side – moving quickly.
  7. A left and a right is 1 repetition.

Prisoner Squats

  1. Stand with your feet hip width apart, hands behind your head, interlace your fingers, elbows out wide, and keep your shoulders away from your ears.
  2. Engage your upper back muscles and keep your head and chin lifted – staring straight ahead (do not drop your chin).
  3. Keeping your weight in your heels, press your tush back as you squat down as low as is comfortable.
  4. Using your thighs (not your knees) press back up into standing and squeeze your tush at the very top (this will help activate and strengthen your tush).
  5. Repeat

Pushups

  1. Get into your high plank position with your hands just outside of your chest, above the mid line of your chest.
  2. Press your feet and legs together.
  3. With a flat back, release down, trying to get your chest towards the ground as far as you can.
  4. Exhale as you push back up.
  5. Repeat

Tips:      Keep your gaze about 4-6 inches above your hands- this keeps your neck neutral

Jumping Jacks

  1. Stand with your feet together and hands at your side
  2. Jump your legs apart wide as you bring your arms out to the side and above your head
  3. Repeat

Plank   

  1. Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  2. Press your feet, knees and thighs together
  3. Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  4. Lift your belly up nice and tight, pulling your belly button toward your spine
  5. Breathe – Hold position

 Remember, you only have to work hard for ten minutes then off you go about your day.

Now go run!

Keli 🙂