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.

 

 

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How I Stay Focused

Like you, I cycle through phases where it’s harder to stay on track and motivated.  Giving up isn’t an option so I’ve developed some tried and true strategies that help me reach my goals.

Prioritize

You cannot expect to reach your goals if the steps to reaching them gets scrapped because something comes up.  In my world that means I make a conscious decision to get up at 4:00am so I can get my training done before I have to be a Mom or an employee.  It’s not always easy, I won’t lie.  But I can count on one hand how many times I regretted the workout when I was done.  And I’ve been doing this since my son was 2 1/2 (he’s almost 12).

The only actual workouts I can ever remember truly regretting were the two Bikram Yoga classes I took.  Hot yoga and me are not friends.  However, I digress.

Schedule

I am a huge fan of having a schedule.  It’s what gets me through any training plan, cycle or training season.  Right now I am following a training schedule for the Ragnar race in November.  I put together a training plan, printed it out and it’s currently to the right of my computer monitor.

As you can see, it’s a working document; miles added, subtracted and plotted out.  This mess keeps me on track and focused on my next workout.

I also transfer the miles , my boot-camp class schedule onto my weekly calendar so it is right there with my son’s soccer practices, dentist appointments, work schedule, meetings, etc.

It may seem like overkill or duplication but I consider my training and workouts to be as important as other meetings so it has to go with the other responsibilities I have.

Find “Yes” People

I try and surround myself with people who are supportive of what I do.   You need this.  If you are trying to eat better, starting to run or cutting out unhealthy behaviors you want people that are going to say “Hey, you’ve got this”.

This doesn’t mean you need them to jump on your wagon.  But if you have someone telling you “running will ruin your knees”, or “aren’t you worried about getting too muscular” or if your spouse is cranky about the time you’re taking away to go on a run or take a class, it makes it harder to take the steps to reach your goal.  Find your “yes” people.

Push Through

I rarely skip a scheduled workout. Sure there are days that  I’m tired, cranky, annoyed, or just not ‘feeling’ it.  But unless I’m sick I just power through.  Why?  Because if I skip today then it’s easier to skip tomorrow and the next day.  Once you drop the excuses and get up and go you’ll be very happy you did.  (see Schedule above).

Challenges

When I really need to amp it up or pull myself out a lull I do a 30 day challenge.  Currently I’m 14 days into a Burpee Challenge; doing 10 burpees a day for a month.  I’m also working on the Crow pose in yoga. Every day I hop onto the mat and practice.  Listed out on paper it looks like a lot.  But I look at things as time commitments so the burpees takes me less than a minute and the yoga and Crow is maybe 10 minutes.  It’s just the extra push I need right now.

These strategies work for me and I hope you can find one or two that will help you stay motivated and on point with your training. Let me know!

Now go run!

Keli 🙂

 

 

30 Day Boot-Camp Challenge – Day 1

Today we kick off a 30 Day Boot-Camp Challenge.

Here are the rules.  Rather here is *the* rule for this month’s challenge.  Set your mind to completing the challenge.  Set your intention.  Set your mind.  Write it down.  See it.  Do it.

Here’s today’s workout.

Warm up for 5 minutes (take a walk, a light run, do jumping jacks or march in place to your favorite song from the Hamilton soundtrack, or two, I mean how can you pick just one?)

Perform the following exercises for 1 minute.  Click here to see how to do the exercises properly.

  • Push ups
  • BW Squats
  • Plank 

Take a walk for a few minutes, march in place or drop into child’s pose.

And that’s a wrap. Yes. That’s.  It.

The first week of our challenge we’re working on consistency.  You know, getting back on track.  The intensity of the workout isn’t what I’m going for, it’s getting back into the habit of doing something every day.

Yes, Grasshopper.  Consistency.  As in “I was so consistent before summer”.  Same here.

Now go run!

Keli 🙂

PS – The comprehensive calendar and tracker will be posted under the Challenge Tab on the blog.  Check back later today.

PPS – If you are doing some other workout (walking, running, zumba, swim, etc.) you should still do the exercises.  Strength workouts are good.  Core workouts are good.  Muscles are good.  Word.

The Bare Minimum – Travel Edition

I am pretty disciplined about my workout schedule.  Even on vacation.  Whether a 10 day Hawaiian getaway or a 4 day road trip, I set a plan to get in the bare minimum of exercise each day.

Bare minimum?  Yep.  Just enough to break a sweat and stick to my schedule.  Because let’s be real  here,  we’re on vacation to take a break, get away and spend time with our family and friends.  Not to log 2 hours on a treadmill at the hotel gym. Unless that’s what you like to do.

But since I that’s not my idea of fun while away I set up a vacation plan.

I’m sure you’re not surprised because if you know me by now, I always have at least one plan in place.

  • Pack your workout clothes.  For a 2 or 3 day trip I bring one set of exercise clothes.  For longer trips I’ll bring 2 sets.  Even on a 10 day trip.  Don’t make that face.  Unless you are slogging in the jungle your clothes won’t be too gross.  But if you can’t bear to wear clothes more than once see below for a laundry hack.

Laundry hack – Rinse or wash your clothes. Ring out as much water as you can.  Lay the damp clothes between two towels and then roll them up tight and then twist the ends of the towels to squeeze any extra moisture out.  Keep squeezing.  Remove from towels and hang them on door knobs, on chairs on the porch.  They’ll be dry by morning.  Promise.  

  • Plan your plan.  I like to alternate between a run day and a strength day on my vacations.  Runs are 20 min (10 minutes out and back along a path or looping around the resort).  Strength days incorporate body weight exercises such as squats, pushups, dips, lunges, burpees, jumping jacks, planks, step ups, etc. creating a circuit that I can do 4 or 5 times.  I also try and do 10 min of yoga every other day or so.  Just because I love doing yoga on a beach or pool deck.  I’ll repeat sun salutations or just play around and throw together moves I like.
  • Be adventurous.  If things are offered at your resort give them a go.  Beach Yoga? Water Aerobics?  SUP lessons?  The reason we exercise is so that we can move our body easily through all kinds of activities.  So move it!  Have fun with it!
  • Allow some rest.  Take a day or two off.  The rest is equally as important as the work.

Finally, don’t forget to wear your sunscreen!

Now go run!

Keli 🙂

The Reach

Goals are important to me.  They are tangible things I can work towards and that really suits my personality.  I don’t do well when I’m not pointed in a direction.  Besides, I’m a validation-whore who needs to have these accomplishments in my memory bank.  Or posted on Facebook.   No surprise there.

I’ve got some races lined up already; a 10K, a 9 mile train run, and I’m on a Ragnar team again and am back to my 5 days a week running schedule.  But I still need that goal race to work towards.

So I’m going to try a 5K.  Correction.  I’m going to try and run my fastest 5K. Thank you Runner’s World, for the motivation!  Their last issue highlighted a training plan for to “Run Your Fastest 5K” and for some reason I ripped out the training plan and set it on my bedside table.  And promptly forgot about it.  Because the 5K is not usually my thing.  But the more I got to thinking and due to a timely FB post that came into my feed from Runner’s World I figured it was time to give it a shot.

So I pulled the plan out from under a stack of books (yes, it was just where I left it last month) and will give it a go. The plan is 10 weeks long and includes a day of speed work, a hill repeat day,a long run and then 2 or 3 short easy run days.

Next up is to pick  a race.  I figure the early to middle of fall to give me the 10 weeks to train.  Like the marathon I’m going to try a new plan that will push me a bit (a lot) out of my comfort zone.

Truthfully, I don’t know if I can do a 20 minute 5K.  But what the hell, I’m willing to give it a shot.  You never know what you can do until you try and do it.  Right?

I’ll keep you posted on my experiment and we’ll see what happens.

Now go run!

Keli 🙂

A Simple Swap

Our family loves Mexican food so Taco Tuesday happens a few times a week.  But with this whole plant-based thing I’ve got going on I had to find an end-around to the typical ground turkey or beef or grilled chicken.

Say “Hey” to my little friend the garbanzo bean. (Insert fancy music).

Garbanzo beans (also called chickpeas) are a legume and are very versatile.  They can be mushed, mashed, smashed, chopped and roasted, adding texture and a nice flavor to any dish.  Plus they pack a lot of oomph.  A half cup serving will get you 6 grams of fiber, 7 grams of protein, magnesium, iron, folate and a serving clocks in at only 120 calories.

The sodium content in regular canned beans can be high but you have options.  Rinse regular beans well before using, buy no-salt added beans or set a pot of water to boil and cook your own from dried.  The latter being my favorite method because the beans stay firmer.  More firm.  But for quick and easy, canned works.

So what to do next?  How do you make garbanzos work in a taco? Well, like this.

  • Garbanzo beans (1 can or 1 cup cooked)
  • 1/2 onion diced
  • 2 cloves garlic
  • 1/4 cup cilantro
  • 1 can diced tomatoes
  • 1 small can diced green chiles
  • Cumin, Garlic Powder, Red Pepper Flakes, Salt and Pepper
  • olive oil – 2 tsp
  1. In a heated skillet or cast iron pan add the olive oil
  2. Add the onion and garlic, saute for about 3-5 minutes.
  3. Add garbanzo beans, saute for a few minutes.
  4. Turn off the heat, transfer garbanzo bean mixture to a bowl.
  5. Take potato masher and, well mash them.  If you don’t have a potato masher use a fork.  You want to break them up so they are crumbly in texture.  Don’t worry about the papery outer part of the garbanzo beans.  If you want to remove them do so as you mash, otherwise they are fine to stay in the mix.
  6. Note:  Mash, don’t mush.  You DO NOT want a paste.
  7. Set aside.
  8. Put your skillet or cast iron pan back on a  medium heat.  Add the tomatoes, chiles and spices to your liking.
  9. Add the garbanzo mixture back to the pan.  Feel free to add some water if your mixture seems too thick. Simmer for about 10 minutes.
  10. Sprinkle chopped cilantro on top and you’re good to go.

(You can also really amp up the flavor by adding a diced jalepeno pepper (where on earth is my tilde when I need it?) or a few chopped chiles in adobo sauce.  In a pinch you can even skip the spices and use a packaged Taco seasoning mix.)

Once the mixture is to your liking use it as a filling for tacos with brown rice, chopped cabbage,  green onions, radishes and avocado.  Wrap it up in a burrito or use it in a bowl.  Whatever works.

Now go run!

Keli 🙂

Hating on Heat

I don’t like to run in the heat and I definitely don’t perform well in the heat.  And this fact was confirmed in April at the Ragnar So Cal event.  I had 2 long legs, a 12.2 miler and a 9.8 miler starting at 2:00 pm and noon respectively.  Both runs were on sunny days with temps in the low 70’s.  Argghh.

For me when the temperature rises I slow down, take more breaks and then head-trip about it.  Why am I so slow? What’s wrong with me?  I should have trained harder.  The fact is, warmer temperatures do affect your running.   Especially if you haven’t been running in the heat.

It’s all about the training.  How does a runner get faster?  You run faster.  Same thing with heat.  To get better in the heat you have to train in the heat. Sound advice, right?

So with summer around the corner I’ve decided to take on the heat and, well, run with it instead of against it.  Not, all of my runs will be in the middle of the day but I’ll start adding some shorter runs then gradually build up.  We’ll see how it goes.  I’m confident that I’ll be able to do it.  I just have to do it.

So a Camelbak, and some serious sunscreen is in my future.

Now go run!

Keli 🙂