Get Intense

Here’s a reality check.  You have to get uncomfortable to get results.

I’m not talking about running so fast you throw up, not being able to breathe (at all) during HIIT, or a workout so hard you can’t walk normally for 3 days.   But you should be out of your comfort zone, sweating, breathing hard and hoping (praying) that the circuit is coming to a close.

That’s called intensity.  And it’s a good thing.

Here’s a 2 tips to help you push yourself to a higher level of intensity

1. Focus on the exercise at hand.  Often times people day-dream or zone-out when exercising.  Bad idea. The next time you workout make a point of focusing on every exercise.  Don’t think about lunch, or how much you hate (fill in your exercise of choice here), or chatting with your friend.  Think laser focus.

2.  Go all in.  You have 20, 30, 60 minutes devoted to you.  Show up prepared, ready to work and give it 110%.  Hold the plank for the full minute (or two), grab a heavier weight, run repeats faster, grind up that hill and DON’T STOP until you reach the top.

Next time you workout get outside of your comfort zone and go hard.   You may hate me in that moment, but I’m ok with that.

Now go run!

Keli 🙂


October Challenge

Early in October I posed a fitness challenge to my 5:30am boot camp group.  On October 31 I would have them do a 5 minute plank and a 5 minute wall squat.  I wanted to ratchet up the intensity a bit and provide an end goal that everyone would be working towards, together.

The longest we’d held planks or wall squats up to the point was 2 minutes.   As an instructor you can tell when you’re pushing people far past their comfort zone.  The first clue is groaning or heavy sighing.  The second clue is a lot of fidgeting during intense, static exercises.  At 2 minutes my group expresses both of these clues so I knew we’d have to push through physically AND mentally.

So we spent the month of October building up our time in these positions then bringing it back down to 1 minute or 2.  It’s important to build, peak, back off then build again.  You can’t just keep building without taking off the heat every now and then.

So today we had our challenge class and I’m super happy to report that we had 12 gals come to class. We warmed up, stretched and did a fun cardio activity with pumpkins (it’s Halloween, remember) and then got to our challenges.    A 5 minute plank and wall squat is no joke and we worked hard in this challenge.

At one point I reminded them to find their “happy place” and one gal came right back with “this is not my happy place!” and I think we all were there with her!

Everyone who came to class got a goodie bag and left with, I hope, a huge sense of accomplishment!  Days like this are why I love teaching my class.

Now go run!

Keli 🙂


Intensity + Persistence = Results

Want to lose weight, get stronger, run farther, run faster, eat better, or feel better?  Well lucky for you I have a simple equation to help you reach those goals.

Intensity + Persistence = Results


You should be exercising at a level that pushes your body to work harder.  Doing cardiovascular activity your breathing should be increased, you should be perspiring and you should not be able to carry on a conversation for long.  Your fitness level dictates what kind of activity will get you to this level.  Some of you may get there with a brisk walk while for others you have to be running to get to this level.  Regardless of the activity make sure you are meeting the intensity criteria.  Honestly, if you are walking with your girlfriendsand are easily chatting the whole time you are not working hard enough.


You cannot undue years of being sedentary or that extra 40 pounds in a week or even a month.  There is no miracle cure and no quick fix, contrary to the Beach Body or Nutrisystem ads you see on TV.  It takes  commitment and the persistence to stick with a program.  More importantly, if you find yourself straying from your fitness or healthy eating program, you need to be able to pull yourself back on track.  Finding a coach, a like-minded friend or an online community to help support you on your journey is very important.

Put this equation to work and let me know how it’s going.

Now go run!

Keli 🙂