Triple Shot

 

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!

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Zero, Nada, None

 

**NOTE – Here’s the link for the exercise instructions.

Holiday Hustle #6 – No Excuses No Equipment Exercise Instructions

 

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!

 

 

The Daily Dozen

I’m a big fan of Dr. Michael Greger.  He’s a physician, author, and internationally recognized speaker on a number of important public health issues. His nonprofit, NutritionFacts.org is a science-based, non-commercial website to provide free daily videos and articles on the latest discoveries in nutrition.  If you’re an information nerd like I am you’ll find this stuff fascinating.

In his book “How Not to Die” (http://NutritionFacts.org/book) he shares his “Daily Dozen”, which is Dr. Greger’s list dentifying the healthiest, nutritious foods to eat and how many servings of each we should try to consume every day.  (Technically there are 10 foods but he includes water and exercise and 11 and 12).

He also has a free app, Dr. Greger’s Daily Dozen that you can download (for iPhone and Android phones).  I use it as a reminder to include these healthy foods/habits every day and some folks actually check off the boxes available to track their servings.

It’s a simple way to be mindful of what you’re eating and helping you stay on point. And I like simple.

Now go run!

Keli 🙂

 

 

 

 

 

 

 

 

 

 

Get It Done

I plot.  Create a plan.  Put it down on paper (always on paper).  Then I get to work.

Does my plan always go as planned?  As I expected?  Um, no.  But here’s the thing.  I know this is going to happen because the reality is, running isn’t my job.  I’m not getting paid to run.  At least not in any monetary fashion.  (One could argue, I could argue that running fuels me, feeds my soul, and pays me in ways that are way more important than greenbacks.)

It’s a hobby.  And as such I have to fit running in where I can.  Around my job(s), around my family, and around my day to day life.  Listen,  shit happens and I have to be fluid.

So having that plan in place, even if it’s being reworked on a daily or weekly basis, gives me good bones (as they say in construction) to work with. This week, for example,  I have a weekly mileage goal allocated over 4 runs.  And knowing that I won’t be able to get a long run in over the weekend I am juggling and moving my runs around.

Getting up and out earlier, adding an extra day for a shorter run will get the job done.  Skipping the runs aren’t an option.

Finally, I get to the point! 

Plan.  Get it down on paper.  Those are steps one and two.  Then do whatever you can to fit it in, smoosh it in, figure it out.  You need to, have to, owe it to yourself to get it done.  For your health.  For your sanity.  For you.  You only have one body, keep it strong.

Now go run!

Keli 🙂

PS – the challenge is still going strong here’s Week 3

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 🙂

 

A Fun Fact

A study published in The New England Journal of Medicine has shown that healthy eating and exercise habits can substantially cut the risk of heart disease events, even in people who inherit high risk for these events.

The researchers looked at four studies involving 55,685 participants.   Among participants at high genetic risk, a favorable lifestyle (no current smoking, no obesity, regular physical activity and a healthy diet) was associated with a 46% lower relative risk of coronary artery disease than an unfavorable lifestyle.

In English this means that no matter what crap genetic cards you were dealt, you have the power to change your destiny.  And that, my friends, is a very good thing.

Now go run!

Keli 🙂

The Other Four Letter Word

Running injuries don’t usually come on like a mack truck.  They usually start out small.  Quiet, like a whisper.  You may feel a twinge, a tingle, a dull ache or stiffness.  Sometimes they work themselves out or are resolved with some extra stretching or by implementing a solid warm up and cool down.  A pack of ice on the affected area or some Ibuprofen can also help.  Maybe one day off.  Or two.  But after that it’s back to the run.

If the problem returns or intensifies, the next step is a trip to the Google search box.  Typing “calf tightness”, “Plantar Fasciitis cures”, “my knee hurts when I run” will yield a variety of resources for an injured runner.  Foam rollers are purchased, yoga mats pulled out of the closet and the rehab gets cracking.

Here’s where runners get skewed.  Now trust me, I’m a big fan of remedies.  Having my fair share of pulls, strains, aches and pains I get it.  But sometimes one needs to just a break.  An unapologetic, unabashed, body-restoring running break.  For at minimum one week, better yet, 2 or 3.

Sure you may lose some running fitness.  There, I’ve said it.

But what happens when you “run through” an injury is that not only can you do more damage to the affected area, but your super-smart body, will compensate for the hitch in your giddyap.  Yay, right?  Wrong.

Muscles, tendons, ligaments and joints work together.  If one area is compromised it will affect the entire mechanism.  Which will lead to further problems.

So I propose that if you are hurting, you take a break.   Stretch.  Roll.  Hydrate.  Swim.  Spin.  Get massages.  Elevate.  Do yoga.  Address Mobility.  Work on strength.  And most importantly do something other than running.

After 2 weeks start back up.  Slowly.   Walk first to warm up then add some running segments.  Move to softer surfaces such as a trail or track.  Start slow.  Increase time gradually.

Let’s take care of our bodies so we can do what we love.

Now go run!

Keli 🙂

PS –  You all know that if you have heard a pop, felt a snap or are in continuous or chronic pain you should get to a doctor ASAP, right?  Ok, just checking.