T-Minus 4 Days

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

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BW Pyramid Workout

The Holiday Hustle.  

Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Now go run!

Keli 🙂

PS – Happy Holidays!

Managing the Hype

I’m not a big fan of hype.  I hate the click-bait feeds in FB (You Won’t Believe What Your 80’s Stars Look Like NOW!), the trend of scare-health claims (Stop Eating This ONE Health Food TODAY), or fitness miracles (Do This ONE Exercise Every Day For Buns of Steel).

So here’s something you should know about hyped-up health claims. A lot of the people who tout products, services and cure-alls may *not* be qualified to do so.  (Gasp).  All one needs is a camera, computer and with the click of the mouse they can create a YouTube channel, blog or website and they can promote, share and drive traffic to their site in about half an hour.   And the worst part is, the information may not be credible.

So when looking at health claims on the Interwebs or from a link your well-intentioned parents sent you, here’s a few things that I think are important to note.

  • There’s not ONE food that is the best to eat or the worst.  Sure, there are foods that are really really really bad, and really, really, really good but there’s not an absolute worst or best.  It’s all relative.
  • There’s not ONE exercise that can eliminate or reduce anything.  The formula is simple; eat right and exercise.  But the application isn’t usually that simple for a lot of people so that brings me to my next point.
  • Any diet or plan that says you can lose 30 pounds in 30 days should be investigated very carefully because the standard for safe and effective (effective is the key word) for weight loss is a pound or two a week.  I know.  We want to wear that bikini yesterday but remember, you didn’t gain the weight overnight.
  • You can’t out-exercise a bad diet.  Unless you’re Michael Phelps who could power 10,000 cals a day (or was it for breakfast?) and still stay lean and cut.  But he’s not of this world so don’t try it.

Well how do you separate the truth from the trash?  You have to do some due diligence.  It’s like distinguishing between fake news and well, you know…news.  So here are a few tips.

  1. Is the article from a reputable source?  Does the author have any professional associations; an RD, member of a board or association, is a member of an accredited fitness association?  Trust me, if you go to school long enough or work hard for the fancy letters after your name, you’ll let everyone know.  No shade, they’ve earned them so they should share them.  I’m certified through ACE and I tell everyone.  🙂
  2. Listen, I’ve got nothing against commerce, but we spend millions annually on health and fitness products.  Millions.  The market is huge. So if you’re reading something and they send you to a page to purchase something, caveat emptor. Read reviews, check into the products, find out the ingredients, who makes them, etc.  A few extra minutes of research will pay off before you pay out.
  3. If you’re hot to try out a YouTube workout, make sure the instructor is qualified.   Just because someone lost weight doesn’t mean they are qualified to someone else or provide nutritional counseling. Yikes!  Does the instructor know how the body works, can they provide modifications for people not able to do a Scorpion?  Sometimes instructors try to “WOW” the audience with big, explosive moves.  But not everyone can do them correctly.  So be cautious.  I’m a big fan of the Daily Burn.  I think they provide great quality workouts for all levels. I also love KAISAFIT   her moves are off the hook tough, so again, know what you know.  And then there’s my girl over at Yoga With Adriene.  She’s amazing and many of her stuff is free.  And it’s the good stuff too, not just a teaser 5 minute video.
  4. If you read an article about something and you see that the author cites a study or an expert in field head to their website for more information.  Subscribe to their newsletter.  I’ve subscribed to many fitness and nutritional newsletters to stay abreast of the industry and to get some insight.  I’ll post them to my resources page.  After I create my resources page.

Yes, the Internet is a huge resource for information that allows many of us to take our health into our own hands, but we still have to make sure we’re looking in the right places.

Now go run!

Keli 🙂

PS – So in the case of the Hollywood headline crap, that’s just weird entertainment that only wastes time because you either get tired of clicking through the first 8 pages of stuff we already know about the stars, but at the end it’s the picture you’ve seen a thousand times.  Right??

 

 

 

Sunday Runday is a Fun Day

It’s the perfect time of year for trail running.  The weather is cooler in the morning, the leaves are turning and the light has that orangey-golden glow that you don’t see any other time.

When I’m running races I usually stick to the road for long runs.  The normal advice being if you are running a distance event on the road you should train on the road so that your body becomes used to that surface.

But now that I don’t have a race on the calendar in the near future I can hustle my bustle into the wild.  Or semi-wild.  Because if you’ve ever run with me on the trails (or in my neighborhood at 5:30am) you know I’m not a huge fan of critters and scurrying things.  Squirrels, in case you didn’t know, sound really, really big skimper-scampering through the leaves.  Just sayin’

Anyway.  I’m back to Sunday trail runs until the rain forces me back on the road.  So join me.  Get off the treadmill. Take a break from your normal ‘hood run.  Come home with leaves in your socks and dirt on your ankles.

You don’t have to go far.  You don’t have to go fast.  You just get to go.

This Sunday we’re meeting at the Ross Post Office at 8:00 am.  Join the fun.   Message me for details.

Now go run!

Keli 🙂

 

This Little Piggy…

In September I decided to get back to the mat for yoga.  My practices had gotten fewer and farther between and I missed Yoga with Adriene (www.http://yogawithadriene.com/) and her dog Benji.  I also really missed the practice of yoga itself.

And because I’m weird I can’t do anything just to do it, I need to have a goal.  So I decided to do yoga as often as I could and also decided that I’d work on my Crow pose every day.  Just to see if I could finally get my crow to fly. Ha ha, yoga humor.

Crow is an arm balancing pose.  And it is,  in my humble and non-yogi opinion, hard as hell.  At first you think it’s all about arm strength.  And it is.  But it’s not.  It’s core strength, balancing and upper body strength.  Also, it’s supposed to look really graceful.

This is what it looks like, according to Google images. 

 

And this is what it looks like in my living room last week.  With my Yoga Cat, Cody.

I worked at this every day for almost a month and I got up.  Not very high, but  I mean  those toes are a good, what 4 inches off the ground.  Nice!  Sure, there are problems with the posture and I’m wearing yoga pants.  (Ok, laugh for a second then let’s get on with it.)  But I am damned proud of this.

Do you want to know the hardest thing about this pose?  It’s not crouching down into a froggy position and doing a toe balance.  It’s not even holding myself up on my hands and preventing my face from smashing into the mat.  Or on the cat.  It’s not even the fact that I’m taking a photo wearing yoga pants.

It was lifting the final toe off the ground.  I would get the left foot up, then I’d be on the big toe of the right foot, just kind of hovering there, willing myself to lift that toe off the mat.

I mean you think sure, just lift the stupid toe, Keli.  What’s the problem?  What’s so hard about that?

But wait, let’s “drill down” a bit and think about it.  That stupid little toe can actually be the difference between staying where you are and moving forward.

We sometimes get *this* close to doing something…then we retreat.  We may do something else.  We may do nothing at all.  We may decide it’s too hard.  Or too complicated.  Too challenging. We’re not that smart.  Not that talented.   The list can go on and on.

So next time,  just lift the stupid toe and let your crow fly.

Now go run!

Keli 🙂

 

Run to Raise Money for Schools

I like a charity run as much as the next gal.  So check out this local run that not only raises money for local schools but offers kids and adults alike a chance to get out for a run, walk or stroll on October 15th.

There’s a timed 5K Run/Walk, a 1 Mile Fun Run and a Family Festival for activities for the kids!  I’m proud to be a part of the team organizing the event as well as a sponsor (shout out to OutFIT Marin Boot-Camp).

For more information on the event click here.

Register for the run at https://runsignup.com/RunAsOne.

Now go run!

Keli 🙂