Eating healthier or trying to lose body fat isn't always easy but meals don't have to be complicated. Your best bet is to KISS. Keep it super simple. Behold the beauty of the bowl. All you need is a grain, greens and veggies, protein, some fats, and a dressing or sauce, depending on your bowl …
Trainer Tip – Build Muscle
Here's a fun fact. If you want to burn calories and torch fat you're better off hitting the weight room (or carving out a few feet of space in your kid's room). Strength training, whether you lift weights, use resistance bands, or your own bodyweight, offers many benefits. Here are just a few: Boosts your …
Tips to Keep You on Track
It's the 7th day of January so I wanted to check in to see how you're doing on your 2021 goals? Too soon? Not really. A lot of people have a difficult time sticking with their "new year, new you" plans within the first week. So if you're on the struggle boat, here are a …
The SIP 10,000 Steps Challenge
Last April I launched a 10,000 steps challenge with a goal that participants take at least 10,000 steps every day between April 20-30. I created a Facebook group which was a huge motivator. Members shared pictures of their step trackers, pretty places they were walking and it created a visual story for what we were …
The January 1st Challenge
Ok, here's the deal. I want you to launch yourself into 2021 with a purpose and an intention that you're moving your fitness goals to the top of your to-do list. The Challenge: Run, walk, or hike 2.1 miles on January 1st. Yeah, I know. It's not a long distance and you could probably do …
How I’m Exiting 2020
I've written and erased many 'end of 2020' blog posts in the past few weeks. I can't quite figure out where to land. There were tragedies, horrors, injustice, incompetence, an election, and a lot of sadness. There were examples of kindness, strength, integrity, resilience, and communities coming together. I've learned a lot about myself and …
The January 1st Challenge
Ok, here's the deal. I want you to launch yourself into 2021 with a purpose and an intention that you're moving your fitness goals to the top of your to-do list. The Challenge: Run, walk, or hike 2.1 miles on January 1st. Yeah, I know. It's not a long distance and you could probably do …
Merry Fitmas!
Now go run! Keli 🙂
3 Holiday Workouts
If life is getting hectic, it's even more important to stick with your fitness program. Trust me when I tell you that now is NOT the time to "take a break". Here's a week's worth of workouts that you can do anywhere. No equipment required. Be sure to add in a 5 minute warm up …
My Top 5: Recipe Sites
I often get asked for recommendations so today I'm launching a limited series "My Top 5". Each post will provide resources and links on topics that might help you along your health and fitness journey. With Veganuary coming up on January 1st, it's the perfect opportunity to start with my Top 5 Recipe Sites, which …
9 Days of Christmas
This year, the holidays are, shall we say...unique. Remote learning, Zoom meetings, air hugs, virtual birthdays, and self-quarantine are what we're all juggling and then add to it the joy of the holidays. It's. A. Lot. So according to my math (every one of my boot-camp members just spit out their coffee), we have 9 …
A 3-Step Plan to Crush the Holidays
If you've been a follower of the blog for a while you know that I have a habit of a long preamble. It's part of my warm-up and part of my charm. But today I've got no time for that. I have an action plan that will help you crush the holidays and start 2021 …
What Not Drinking for 99 Days Did For Me
99 days. No beer. No wine. No liquor of any kind. Zero. Nada. Zilch. I was cold stone sober through Virtual Happy Hours, movie nights at home, a socially distanced Labor Day BBQ with my "bubble", celebrating my daughter's 21st birthday, and finally the 2020 election. And let me tell you that took some restraint. …
Flip Your State of Being
While we can't always control what's happening around us, we don't have to stay in a negative headspace. Even now, there are postives to glean and I want you to glean the hell out of them. Here's an excercise to help you do just that. Grab a pen or pencil and some paper. Let's go. …
Friday Vibes
There are only 48 days left in 2020. Here are a few tips to end what's been a totally insane year on a high. Figure out your holiday landmines and create some workarounds. If you love to make chocolate and peppermint bark, have some, move on. If you normally spend Christmas Day in a mimosa-soaked …
Kindness Matters
Now go run! Keli 🙂
5 Tips To Eat Better
With so much nutriton info out there, it can be a little daunting. Intermittent Fasting, tracking macros, eating "clean", ditching dairy, following Paleo, Keto or plant-based...it's a lot. So instead of navigating all of that...let's keep it simple and focus on 5 things you can do to improve how and what you eat. All without …
Who’s Ready for a November Challenge?
Photo by Maksim Goncharenok on Pexels.com That's right friends, we're kicking off November with a brand-new 30 day challenge! Why? Well, hell...it's been A YEAR and I think we can all use some much-needed momentum to tackle the rest of 2020. Will there be tracking? Yes!Will there be accountablity? Yes!Will there be prizes? Yes! You'll …
3 Tips To Get Your Workout Mojo Back
Happy Friday everyone! Today I want to give you some tangible. actionable tips to get you out of your funk and back on track. I call it my tips for Mojo Magic. Ok, full disclosure I just made that up, but I like it. Photo by Madison Inouye on Pexels.com Tip #1 - Start Today …
3 Things I Do Every Morning
In the self-help arena, morning routines are touted as necessities and some of them are very simple while others extremely detail-oriented. I've tried various incarnations but have found that if I do just a few simple things, my day starts off on the right foot. But first, coffee. I realize we're dehydrated after a night …
Workout Rule #4 – Push
Here's what most people are doing wrong with their workouts. They don't push themselves out of their comfort zone. Let's back it up. When you started lifting weights or running, the 10 pound dumbbells felt so heavy and that 3 mile run was exhausting. But after some time, those weights feel like nothing and you …
I Quit Drinking for 60 Days and This is What Happened
I've been alcohol free (AF) for 60 days. Back in late July I decided to clear the decks. I'd gotten back on a solid workout plan and the next step was to clean up my diet to remove a few extra COVID pounds that had settled in. And in order to get the best results …
Continue reading I Quit Drinking for 60 Days and This is What Happened
Celebrate the Small Things
In my running "career" I have logged thousands of miles. I've run 12 marathons, a bunch of trail races, Ragnar Relay races, halfs, 10K's, 5Ks and many, many, many long training runs. And while there's nothing like the feeling of crossing the finish line of a race, I will never forget the feeling I had …
Next Week: A Yoga with Adriene LIVE Event
YWA is doing a very rare LIVE zoom class on September 18th. If you love her as much as I do here's your chance to practice with her. Buy your ticket here! To find out more about YWA and this event, please visit her site at http://www.yogawithadriene.com Now go run! Keli 🙂
You Get What You Put In
When setting health and fitness goals, the SMART method is a great blueprint ; Specific, Measurable, Attainable, Realistic or Relative and Timely. But there's one more important piece of the puzzle. Pat can I buy a vowel? I'll take an "e" please. As in Effort. When setting goals don't forget to identify and quantify how …
A Yoga with Adriene LIVE Event
I've been doing Yoga with Adriene (YWA) for years. I found her on a random YouTube search and have been a HUGE fan ever since watching her very first video. She's based in Austin and she's doing a very rare LIVE zoom class on September 18th. If you love her as much as I do …
2 Tips to Win Your Day
Does this sound familiar? It's Monday morning and your alarm goes off at 5am. You lay back for a minute and run through your day. You've got to workout, make breakfast, hop in the shower, get the kids to Google classroom, get yourself on Zoom and darn, dentist appointments at 4pm. You are overwhelmed before …
Workout Rule #4
Rule #4 is a bit of a throw down and I ask you to take the challenge. If you're going for a hike, pick one that's longer. If it's a run, add some faster intervals. If you're lifting weights, try to do a few reps at a higher weight (safely, of course). When hitting the …
Take a Breather and Watch the Birds
I have a bird feeder in my backyard that sat unfilled of food for a really long time. I had great intentions and all that when I got the feeder but you know...whatever. At the end of May we were starting to get our backyard ready for an SIP Summer and I pulled the bird …
Workout Rule #3
Performance-based goals are deciding to run a race with a time goal, wanting to swim a mile, beat your time when you hike a specific trail, hit a PR in a dead-lift or do a pull up. When you set a performance-based goal you are taking away any decision about whether or not you want …
Holy Cauliflower! It’s Plant-Stock!
This weekend I'm attending Plant-Stock 2020! For those wondering what the heck I'm talking about, Plant-Stock is a conference featuring, well, THE rock stars of the Plant-Based universe! There will be speakers, cooking demos, behind the farm tours (it's held at the Esselstyn family farm in Upstate NY) and more. I've heard about it for …
Workout Rule #2 – Be Consistent
So here's a little tip that will help you reach your fitness goals. It's actually just one word. Consistency. Here's what it looks like. You have a 4 mile run planned but your Zoom call got moved up so you get out and do a 2 mile run. You get to your 6:30am boot-camp class …
My Workout Rules – Here’s #1
Let's keep it super simple. Whatever you do, don't skip your Monday workout, run, walk, yoga class, Zumba, bike ride, swim, etc. Start your week off on the right foot or else you're be playing catch up. And that kind of sucks. If you're a shift worker or have a job where Monday is NOT …
Stuffed Portabella Mushrooms
This recipe is amazing! It's versatile, easy to make and delicious! Print a copy of the recipe here. Stuffed Portabella Mushrooms Now go run! Keli 🙂
Creating Community
While all indoor fitness facilities in California remain closed for the foreseeable future, many people who have relied on their gym-buddies and fitness-friends are missing a huge support system. Which is why ye old Internet and social media can be a very useful tool. But if you've successfully opted out of Facebook, Instagram or other …
How Will You Come Out of SIP?
By my count, it's been 108 days since Governor Newsom sent us home for 'two weeks' to try and flatten the curve. When we come out of our SIP and start living life in the open you are going to see friends who totally rocked the SIP and are fitter, thinner and in great shape. …
Yeah, but….
I'm a fitness professional and as such hear "Yeah, but..." a lot. It usually is in regards to a conversation about health and fitness or about my WFPB eating. "Yeah, but....I don't have the time to meal prep" "Yeah, but....I could NEVER give up cheese!" "Yeah, but...your classes are so early" "Yeah, but...it's easy for …
How to Make Amazing Salads
I never used to like salads much. I grew up eating side salads made of cold iceberg lettuce, pale tomatoes and a few nubs of carrots topped with obligatory croutons and 1000 Island Dressing. But now, I love them. And I have to say, I have learned to make really good salads. Today I'm going …
You Are Amazing!
Ok here's some tough love today. Stop minimizing your fitness achievements. I see it on social media, I read it in emails and people do it all the time when we talk in person. You didn't "just" walk today, you walked and moved. You don't "only" jog a little, you are a runner. And I …
What the Hell is Chia Pudding?
It's just my newest obsession, that's what it is! Chia Pudding is super simple to make, can stay in the fridge for 5-7 days and is the base for a sweet and satisfying meal or snack. Chia Seeds? Chia seeds contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. They are an unprocessed, …
Get Moving Thru June
Our May SIP 10,000 Steps Challenge was such a huge hit that we've started a new challenge for June. The goal? Track your steps every day and try to hit 10,000. Does that scare you? It's ok, we all have to start somewhere. Find us on Facebook and request to join. Now go run! Keli …
Virtual Healthy Happy Hour
Our Virtual Healthy Happy Hour group has been meeting every Monday night for 7 weeks now. Each week we hop on a Zoom call. We go around the group one by one and recap what everyone's goals were the previous week and how we did. Then we go around again and set new goals for …
Hey Alexa, What Can I Make with Coconut Milk?
Yes, it's come to this. We've been SIP for too long and I'm sick of my own cooking. This is why I had a shout out to my "personal assistant". Sadly she just gave me dessert recipes Which I don't mind (note to self for later), but it wasn't what I was looking for. So …
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3 Tips to Move More While You Work at Home
As many of you have fully transitioned to a work/live situation for the time being, I’m going to assume that you have the ‘Holy Trinity’ taken care of. A place to sequester (hide) for virtual meetings or virtual work Happy Hours.A defined workspace, a square of real estate on the kitchen table, home office or …
How to Move the Needle
Maintaining your fitness level isn't that hard, you just keep doing what you've been doing. Back (waaaaay back) in the day, my fitness regime was to go to 24 Hr Fitness in Larkspur, sit on the bike for 30 minutes while I read a book or a magazine, listening to music on my Walkman (I …
The SIP 10,000 Steps Challenge
It's time to dust off your Fitbits and charge your Apple watches (but neither are required) and get ready for our 10,000 steps per day challenge. For 10 days, starting April 20th, get 10,000 steps in each and every day. It doesn't mater how you get them. It does't matter if you walk around your …
Tips to Kick Your Sugar Cravings to the Curb!
Sugary sweet treats have always been my Achilles heel. It's a comfort thing, an "I had a really bad day" thing, and all things celebratory! A square of Safeway cake? Happy Thursday to me!! (No, not vegan, but remember what I said about being 95% plant-based). Here's the thing about processed sugar. The more you …
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Pantry Raid
Ha, ha - get it? I recently posted an article on how to stock your pantry (https://marinbreakfastklub.com/2020/03/30/pantry-chat/) and today, I'm going to share two resources so you can take what you have in your pantry to make simple and delicious meals! Vegan Runner Eats - Alina is a plant-based runner just like me. Her goal …
5 Things in 5 Minutes or Less
Cheers to all of you badasses that are re-organizing and cleaning your houses. You are amazing! For the other 99% of us, here are some simple hacks. Each task takes 5 minutes or less and even if you accomplish ONE per day, you'll be able to pat yourself on the back with a self-satisfied smirk. …
