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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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.

 

 

Break a Sweat

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!

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!

In Balance

I try to incorporate balance training into my classes often because it’s as important and cardiovascular conditioning, developing strength and flexibility.  And as we age, having good balance will become even more beneficial.  Ouch, that aging thing again.

Trips, falls, dropping things, bumping into tables,chairs, etc. are all by-products of bad balance.  Some of the benefits of balance training are improved coordination, better joint stability, better reaction time and overall improved long-term health.

Many yoga poses work on balance and even doing a short 10 minute practice will provide some key movements.

One legged exercises such as pistol squats (full or modified), single leg dead lifts,  rear lunges with a knee up, single leg calf raises are great options as are exercises incorporating a BOSU ball or Stability ball

If you are starting out with the balance game here are two exercises that you can try (courtesy of the NIH).  Note – please consult with your physician prior to beginning an exercise program. 

Standing on One Foot (for extra stability start by holding on to a chair or close to a wall).

  • Stand facing a chair or wall with feet hips-width apart, keep your gaze straight.
  • Engage your core (shoulders down, pull your belly button in)
  • Place one hand on chair for stability, then without looking down, lift your right foot off the ground, trying to keep your thigh parallel to the ground.  Hold.  Slowly replace foot to ground, repeat on other side.
  • Alternate legs for 30 – 45 seconds

Heel Toe Walk

  • Stand with one foot in front of the other (as if you are on a tightrope)
  • Extend your arms out wide for balance
  • Keep your gaze forward, engage your core start walking heel to toe for 30-45 seconds.

Try adding some balance training a few times per week into your regular routine.  For better health.

Now go run!

Keli 🙂

 

 

 

 

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 🙂

 

 

 

 

 

 

 

 

 

 

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 🙂