Island Time

I’m on vacation this week and am happily finding time in the early morning to get some writing done.

I’m currently on my lanai overlooking the lush garden and beach and gentle surf.

In about 20 minutes Brad and I are going for a run, then pack up the family for a day at the beach where snorkeling, boogie boarding and a bit of SUP will be on the agenda.

This is my first full-fledged vacation eating plant-based.  Luckily, there are a lot of restaurants that add that little (veg) or (v) demarcation on the menu.  I more time  with the menu,  figuring out what to order and if I find something that looks good and isn’t marked with that little (veg) or (v), I’ll ask for things to be added or removed.

I am very nice about it, but yes, I’m that diner.

So with some planning and patience, it’s working out.

Now go run!

Keli 🌴

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How to Eat an Elephant

If you want to do anything;  lose 25 pounds, cut out sugar, eat more fruits and veggies, you have to break the big goal down into smaller goals.  If those are still too much to handle, smaller still.

I mean, let’s look at Michael Phelps.  Even though the guy has a hundred gold medals, you know he had a specific training plan to execute befor he hopped onto the water to race that shark, right?

Same goes for us normal people.  Sure, you need to think ‘big picture’ to clarify and plot your goal.  But then you need to get out of your head and focus on the daily.  Or even smaller, meal by meal.  It makes any task way more manageable.

So how do you eat an elephant?

One bite at a time.

Now go run!

Keli 😎

Get Out. Get Fit.

I can’t remember the last time I stepped foot in a gym for a class or a workout.  And I used to be a very devoted gym-goer.  The bike, treadmill (oh yes I did), weights, aerobics, the pool, the locker room.  Yep.  Did it all.

But now?  Nope. Can’t do it.  Won’t do it.  I prefer to take my workouts outside.  I like the fresh air, the elements, the changing scenery.  (Not such a big fan of critters but luckily encounters are few).

Luckily I live in a place where it works most of the year.  Because I’m an early-morning exerciser I get my exercise done before it heats up.  If it’s cold I’ll layer up and when it rains I’ll add a jacket.   What’s the adage?  There’s no bad weather, just poor clothing choices?  So true.

I don’t think of exercise as an option so I have to adapt.  We had a particularly rainy winter which proved challenging for my long runs, but I was training for a marathon so I had to get out.  Weather be damned.

Which brings me back to a previous post.  Have a goal and it takes care of any excuses.

So if you want to take your workout to another level, take a page from the Mom Handbook, circa 1976; just go outside and play.

Now go run!

Keli 🙂

 

 

 

How to Run

 

First let me state the obvious.  People make running way more complicated than it needs to be.  Sure, there’s cadence, pace, foot placement, etc. but for a new runner it’s all Greek so let’s keep it simple and just focus on what to do with your body when you run.

Ok.  Start running.  Now relax and breathe.  Great start.

Let’s move from the top down.

Upper Body

 

  • Lift your shoulders up and loop them back slightly to allow your chest muscles to open and your lungs to expand fully.  This will also prevent tension in your upper back and neck.
  • Your arms should be bent at close to 90 degrees with your elbows staying close to your body.  Your arms should be moving back and forth – think of your arms pumping as pistons but don’t force this motion – allow it to happen naturally.
  • Imagine you are holding a potato chip with your forefinger and thumb.  This will keep your hands relaxed.
  • Most importantly keep your hands and arms moving front and back – not crossing your body.  This will just create extra movement that is not beneficial.  Think forward motion.
  • Keep your belly tight.
  • You should be leaning forward slightly.  Gravity becomes your friend and you’ll be pulled forward into a run more easily.  Not convinced?  Stand with feet apart and lean forward from the ankles and as you start to lose your balance move your feet forward.  This is the beginning of the running motion.

Lower Body

Guess what?  If you nail down your upper body movement, the legs will do what they naturally are supposed to do and you’ll be running.  (See the lean forward test from above.)

Now don’t get me wrong, the hip flexors, glutes, hamstrings, calves, hips, etc.  work in concert to keep your lower body stable. But you don’t have to do anything to them or for them while running.

After your run, if you want to keep running and stay healthy, there’s work to do.  Foam rolling, mobility and stretching become vital for the lower body and also helpful for the upper body.

Good luck on your running journey!  Relax and have fun.

Now go run!

Keli 🙂

 

 

 

 

Rah Rah

If you want to see me giddy like a little kid at Christmas all you need to do is tell me you want to do some kind of endurance event, a race, have set a goal, or are working on a challenge.

My little brain starts spinning, I perk up and I want to know what you’re doing, what your plan is and then of course I want to help.  As you go along with your training I want to hear about your progress, offer unsolicited advice (ha ha) and provide as much support and encouragement to you as I can.

Because having a goal or setting your mind to complete a challenge or a fitness event is a big deal.  It takes dedication, some sacrifice, grit and the ability to push past any doubts you may have. That’s a lot.

But here’s the thing.  I know you can do it.   So I’m here for you.

Call it coaching.  Call it support.  Call it whatever.  Just be sure to call me when you need someone in your corner with a pep talk, need a training tweak, or a buddy to run alongside you on a 15 mile run.

Now go run!

Keli 🙂

The 10 Minute Rule

Like you I don’t always feel like exercising.  If I have a class to teach or a friend to meet for a run that’s different because people are waiting for me and I’m not one to disappoint.

But when it’s just me, myself and I, some days it’s harder to get out the door.

That’s why I live by the 10 minute rule.  It’s very simple and very effective and here’s how it works.

Commit to doing 10 minutes of anything; run, the elliptical at the gym, yoga, your walk, whatever.  And when you hit your 10 minute mark and you still are not motivated, inspired or simply don’t wanna any longer.  You can stop.  Call it a day and come back the next.

“But Keli”, you say, “I can’t get in shape if I quit every workout after 10 minutes”.

But I say.   Don’t worry.  I’m pretty confident that once you get moving you’ll keep moving.  In fact, I can probably count on one hand the number of times I’ve bagged a workout at the 10 minute mark in the past few years.

And if you have one of those days that you start running and at 10 minutes you realize it ain’t gonna happen.  Turn around and go home.  Chalk it up as a rest day.  Because just as Scarlett O’Hara famously stated in Gone with the Wind, tomorrow is another day.

Now go run!

Keli 🙂

 

Halfway Point

Back in late 2016 I read something in my news feed on Facebook about running 1000 miles in 2017.   And it sounded like a great goal so I decided to go for it. The only hitch in my giddy-up was except training for the CIM I’d never been good at keeping track of mileage on any consistent level.   Regardless I decided to go for it and see what the year would bring. Besides I’m always game to try something new!

Plus, 1000 miles broke down to an average of 19.23 miles per week and that seemed totally do-able.

I’m happy to report that at the halfway point of 2017 (week 26) I’ve clocked 466.28 miles.  I’m a bit short of the halfway benchmark of 500 miles but if I maintain a 20.53 weekly mileage goal I will hit 1000 miles on December 31st.   I’ll let you know how it goes.

Enough about me, let’s talk about you and the goals you set for yourself for the new year.  Are you on track, crushing it, or had to scrap it?  Do you even remember what your goals were?  🙂

If you’re struggling maybe it’s time for a reset.  Take a few minutes and re-visit your goals, your plan, the steps you need to get there.

If you planned to run a 10K in the fall but haven’t quite gotten from the couch to the road or trails let’s look at a smaller race you can do in November.  A 5K fun run?  A color run?  There are lots of options.  If you meant to get to the gym after work and haven’t made it there yet, let this week be the week.  (Hint, it’s a short week so your odds of succeeding this week are huge).

Maybe you decided it wasn’t the time for that specific goal.  That’s totally ok but maybe there’s something else you want to accomplish.  Listen, it’s never too late to set the bar for achieving something.  You deserve to live a happy, healthy life.  Figure out what you need to do and go for it.  Jump in.

We’ve got this.

Now go run!

Keli 🙂