Double Dog Dare You

Happy Monday!  Enjoy the next 5 days of your challenge.

Now go run!

Keli 🙂

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Building Heat

Happy Valentine’s Day!

Here’s your next 5 days of plank exercises.  Nothing earth shattering, we’re just adding time and, well time.

So here’s the deal with these planks and this challenge.  The time and sets are guidelines.   If you are struggling with 20 seconds it’s fine.  Stay there for a few more days.

In  a plank you are engaging every muscle in your body to prevent you from crashing to the ground.   That’s a lot for your  core to manage.  So take it easy.  You’re doing great!

On the flip side.  I know some of you are able to hold a plank longer than the time allotted.  Again, think guidelines.  But before you start on your double-digit plank take a workout or two and make sure your form is clean.

You’re pressing away, lifting, light on your toes, your hips are lifted but your tush is down.  You’re gazing softly to the edge or your mat and pressing your heels away from your body.  Think stretching, elongating, pulling.

Now go run!

Keli 🙂

 

 

 

This and That

Continuing Ed

In late June I’ll be heading to San Diego to attend to the IDEA World Convention.     It’s like I’m going home to the Mother Ship – 4 days of everything fitness; seminars, lectures, workshops, workouts, equipment testing, social media, class programming, etc., etc., and etc.  I’ve signed up for 10 sessions and wish I could clone myself because there’s so much more I want to do.

Continuing Education is important for our industry.  And while one doesn’t have to re-boot their program every month, it’s smart to stay on top of trends and adapt to the changing landscape.  Remember taking a slide class?  With the booties?  It was hot.  Then it was not.  Now it’s back; or rather a refreshed version is.  Using the slide more for interval training instead of the traditional aerobic version that some of us recall.   So see, things change.

I like to research and learn new trends and fitness modalities.  I can’t always apply them within my class since we’re outside and on the go, but I like to try and tweak things and make it manageable for what we do at 5:30 am.   I’ve signed up for body-weight sessions, boot-camp sessions, HIIT sessions as well as some other classes that I think will add a lot to my program.  I can’t wait!

Plank Challenge

Speaking of sharing – how’s everyone doing with the 20 Day Plank Challenge?  We’re on Day 4 – Side Planks for 30 seconds each side; up to 3 rounds.  Not so bad, right?  Hang in there – tomorrow is a rest day so take a break off your wrists and we’ll get back to it on Wednesday!

Here’s the challenge if you’ve missed the first few days and need to catch up.

 

Why Not?

There are 3 days left to get your name into the hat for the New York City Marathon lottery.   I ran this race in 2006 and 2008 and is at the top of my list for great marathons!   The energy.  The people.  The boroughs.  It’s amazing.  And it’s a hard race to get into.  There’s not a time goal like Boston.   Here’s how it gets broken down.

The Elite get an invite, others (celebrities, politicos, high profile people) get invites, there’s fundraising for one of the charities  involved with the group and if you live in the NY area and complete 10 or so races with the NYRR (New York Road Runners club) you can get an entry.  (I’m not sure it’s that easy but that’s what a runner told me one year).    The rest of us sign up for a chance in the lottery.

Runners are notified by April so that gives you 6 months to train.  And to book your flight and hotel.

Now go run!

Keli 🙂

Sleep for a Healthy Body

 

Sleep is a good thing.   Lack of sleep, is not.

One of the most common reasons I’m given by people who miss boot-camp on any given day is that they have been having sleep difficulty.  Sure, I know that they could be feeding me a line, but hey, I’m an optimist 🙂

I suffer from sleep problems off and on.  Sometimes I wake up after a few hours and am up until 2:00am before being able to fall back asleep.  Or I can’t fall asleep until after midnight.  Sometimes I wake up at 3:00am and my brain goes into hyperdrive and I’m up.  I try to take naps if I can in the afternoon to play catch up.   And then there’s coffee.  Always coffee.  I put a hard stop on coffee after 4:30pm so it’s not a caffeine-thing.  In case you were wondering.

While I’m not a big fan of sleep aids I have taken slow-release Melatonin which has worked and also a homeopathic remedy, but I have to remember to take it early.  I won’t take anything after 9:00pm because I worry that when the alarm goes off at 4:00am it will feel like a truck hit me.  Those boot-camp classes are hard to teach with sleep meds coursing through your veins.

I think I’ve shared that I often do my meditating at night.  To help me unwind enough to sleep I look for those that focus on relaxation, calming or has “melting” in the description.    I lay down, open the podcast and off I go.  Sometimes I doze off  and when it’s over I either turn it off and fall asleep or sometimes the episodes keep rolling.  But even if I wake up to turn off the podcast, I’m able to use the techniques to quickly fall back asleep.  If I wake up at any time during the night, I use the visualization to get back to sleep.  My favorite guided meditation podcast is Meditation Minis by Chel Hamilton.  She’s on iTunes and her stuff is free.

Easy yoga is also a good way to relax and prepare for slumber.  My gal Adriene, over at Yoga with Adriene has short practices that can help you get into sleepy-mode.  Check her out at www.yogawithadriene.com.  While you’re there, look into her 30 day TRUE series that she’s offering.  I’m on Day 10 and am loving it.

Recently I’ve also found this really nifty podcast called Sleep with Silk.  There are  a variety of podcasts they offer to help you sleep and I choose the Soothing Voices podcasts.  Basically it’s people with very soothing and comforting voices reading a story, providing a guided sleep meditation (my fav is ‘Take a Nap’) or even chanting.  The only tricky part is figuring out the earbuds while I’m laying down but I have some DIY idea I’m going to try that include a flat pair of earbuds and an old Lululemon headband.   You can also find them on iTunes.  And their shorter versions are free.

I know that I’m not alone in this so share your tips, tricks and strategies.  And please, try and get some zzzz’s.

Now go run!

Keli 🙂

 

 

 

 

Happy 2018

Happy New Year Friends!

Today, instead of banging out a goal setting or go get-em article I just wanted to wish you a Happy New Year.  I hope you are able to spend it with people you love, who are important to you and who love you back unconditionally.

I’ll be getting out later for my annual New Year’s Day run, then will head to the beach with my son and husband.  My daughter is coming home from a trip with some friends so I’ll give her a huge hug later and we’ll have dinner together.   It will be a great start to what I know (hope and pray) will be a good year.

Now I’m going to grab my coffee, curl up in my chair with a blanket and my notepad.  It’s Monday morning, and as Hopper says, “mornings are for coffee and contemplation”.  #strangerthings

Now go run!

Keli 🙂

 

 

We’re Short and Sweet Today

 It’s Sunday so we’re throwing you some love and not crushing you with Burpees.

Add a final 5 minute faster interval to your workout.  And make it count, cause it’s only 5 minutes.   That’s it.

Now go run!

Keli 🙂


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.