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What Do You Want?

Here's your chance to chime in and help direct articles on this blog! Please take a few minutes and answer the poll questions, you can select up to three answers. Your answers will make sure that I'm writing about what interests you, what matters to you, and what is most useful to you in your …

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How to Turn Your Walk into a Great Workout

I'm a runner. It's my primary form of fitness and it gives me that "je ne sais quoi" that I can't get from other activities. So imagine my annoyance when I crack my baby toe into my ottoman one morning in late December and my running is put on ice (along with my toe) for …

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Do This One Thing to Reach Your Fitness Goal in 2020

Today we are cutting to the chase my friend and I'm giving you the most important trick, tip and strategy I know to help you reach your fitness goals. Ready? Schedule your workouts on your calendar a month (or more) at a time. By putting your workouts on your calendar you are assigning them the …

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Soup, It’s What’s for Dinner

Or, how to feed your family for about $2 per person. This amazing tomato soup recipe is courtesy of The Engine 2 Cookbook.  If you are interesting in tasty, healthy, and plant-strong recipes, I recommend you buy this cookbook!  I bought mine on Amazon.  (https://www.amazon.com/Engine-Cookbook-Lip-Smacking-Rib-Sticking-Body-Slimming/dp/1455591203). Soul-Warming Tomato Soup Ingredients 1 medium onion, chopped 3-5 cloves …

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Run or Walk For a Good Cause

Australia is burning and it's just heartbreaking.    The effects of the recent bush-fires has been widespread and devastating. Melbourne-based ultramarathon runner, Samantha Gash, and Nic Davidson have created a virtual Relief Run. Let's use our footsteps to support those who have lost loved ones, their homes, and their critical needs in the face of disaster. …

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Fitness Friday: The Year Ahead

Happy New Year everyone! I've been working on some goals for 2020 but since I haven't landed on a really big goal just yet, I've set some goals for January.  Just to give me a jump start. Goal #1 - 30-Day Yoga Journey from Yoga With Adriene I've done YWA off and on for years …

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Monday Motivation: Proud Supporter of Veganuary 2020

Have you been toying with the idea of trying a plant-based diet?   If so, Veganuary may be for you. Vegan-u-ary?  Yep, Veganuary is a thing.  Launched in 2014 its' mission is to encourage people worldwide to try vegan for January and, hopefully, beyond.  During the 2019 campaign, more than a quarter of a million people …

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Hey, It’s a 7-Day Challenge

Happy Christmas Eve!  I'm throwing down a quick little challenge.  I know, like you need something else on your to do list. But listen, I've been driving around, I've been to the malls, Michael's (shoot me now) and I think we ALL need to find some gratitude. The “GRATITUDE 7” Challenge!  This mini-challenge will improve …

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Monday Motivation: Holiday Survival Guide

Holidays can be tricky.  Here are 25 tips to help you stay on track this holiday season! Start your day strong with a healthy breakfast.  It sets your intention for the day.    Here's an oldie but a goodie rule to follow… eat breakfast like a king, lunch like a prince, and supper like a …

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Workout Wednesday: Good Intentions

I'm so glad I packed my running clothes on my recent trip to Europe because otherwise what would I have worn to go get my morning coffee?  They don't call them "coffee pants" for nothing. So you guys.  My intentions were good; run across the Westminster bridge in London, bang out some Yoga or brisk …

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Happy Thanksgiving from Across the Pond

Brad, Jack and I are currently at my Aunt's house in Battisford, a small town near Stowmarket situated in Suffolk (which is in the UK) waiting for Alexa to arrive from Madrid. She's studying abroad in Madrid for the semester (check out her European travel experience on https://alexaabroad.travel.blog/) so we decided to come for a …

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Don’t Miss Your Chance to Trot!

The 1st Annual Sunday Before Thanksgiving Turkey Trot!  Join us the Sunday before Thanksgiving  for a leisurely 4-ish mile run, walk or stroll.    Yes, you heard it right.  This year we're trotting the Sunday BEFORE  Thanksgiving.   Join us on November 24, 2019 , 8:00 am at the Rush Creek Open Space Reserve (click here …

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Workout Wednesday: Stand Up Move Around

We've all heard that sitting is the new smoking but not everyone has access to a standing desk or even work at an office.   Here are a few ways to disrupt the sit and do your health a solid. At Work Get up and move after clearing your inbox. Set your phone timer for …

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Monday Motivation: In the Kitchen

Today I'm sharing a recipe from Eating Well magazine (formerly known as Cooking Light).  It's vegan, but don't freak out.   I think you'll like it. Creamy Lentil Soup Ingredients 4 c reduced-sodium vegetable broth 1 c uncooked green lentils (they are near the dried beans and rice) 1 c chopped yellow onion 2 tsp …

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Motivation Monday: Sunday Trail Runs are Back

We're bringing back our Sunday morning trail group!   Let's run together and explore the amazing network of fire roads, switchbacks, single tracks and splendor that is Marin County. You don't have to be fast, you don't have to be experienced but please know there aren't any coaches or run leaders so once we share the …

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Fitness Friday: Keli Runs a Marathon (again)

Today I'll unpack my recent race.  It was my 12th marathon and 3rd time running NY  and let me tell you, the Big Apple did not disappoint! When you toe up to the starting line for a race, especially anything over the 10K distance, you've spend the past 12, 16 or even 20 weeks training …

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Monday Motivation: A Family Affair

On November 3rd I crossed the finish line and completed my 3rd NYC Marathon and my 12th marathon since April, 2001.   I'll write about the race in detail on Wednesday. Today, however, I'm giving a huge SHOUT OUT to my family! My kids don't know me as anything other than a runner.  In fact, if …

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1st Annual Sunday Before Thankgiving Turkey Trot

The 1st Annual Sunday Before Thanksgiving Turkey Trot!  Join us the Sunday before Thanksgiving  for a leisurely 4-ish mile run, walk or stroll.    Yes, you heard it right.  This year we're trotting the Sunday BEFORE  Thanksgiving.   Join us on November 24, 2019 , 8:00 am at the Rush Creek Open Space Reserve (click here …

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Workout Wednesday: Head in the Game

I'm in week 16 of my marathon training plan.  How many more weeks are there?  None, this is it.  There's no making up any lost miles, cranking out any speedwork or improving anything.  The race is on Sunday and I'm as ready for it as I can be.  My main job this last week has …

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Friday Freebie: Join a Plant-Based Challenge

Check this out my people, a 21 Day Plant-Based Challenge kicks off on November 4th and it's totally FREE and totally amazing. The Plant-Based Challenge provides recipes, tips and support to make every step of the process as seamless as possible. If you've never tried focusing on a whole-foods, plant-based diet, you will be in …

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Monday Motivation: Growth

Difficult conversations with family, a friend or your boss, gutting out the last interval on a tempo run or learning how to do a pull-up are uncomfortable.  But that is part of the process.   In order to grow you have to stretch beyond what you are currently doing.  It may cause mental and/or physical discomfort …

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Motivation Monday: Breathe

When we are stressed, anxious or overwhelmed there's one thing you can do that will bring almost immediate relief. Take a deep breath.  Hold it.  Slowly breathe out.   Repeat 3-5 times. It's called breath work and it turns on our parasympathetic nervous system, which, when activated,  produces a calm and relaxed feeling in the mind …

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Motivation Monday: Marathon Musings

To celebrate wrapping up the first 12 weeks of marathon training (12 down, 4 to go), I thought it would be fun to share some tips about training for a marathon.  There's 12 and are in no particular order. Drinking DIPA's the night before a long run is ill-advised. If you are following a Plan, …

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Gratefully Searching Gratitude

Here's a challenge for you - a Gratitude Challenge. (Oh for crying out loud, she's onto the Gratitude thing). Yes.  Yes, I am. When someone does something that you appreciate; that was kind, helpful, considerate, a large step outside of their responsibility or even if it's "their job" - I want you to take a …

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Midweek Musings: Falls are Up and that’s Bad

A recent study from JAMA (Journal of American Medical Association) found that an estimated 28.7% of adults aged 65 years or older fell in 2014.  Falls result in increased morbidity, mortality, and health care costs. Risk factors for falls include age, medication use, poor balance, and chronic conditions (ie, depression, diabetes). A separate study bolsters …

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Fitness Friday: Habits

You all know that I'm a total process/habit/goal-setting nerd.  I just listened to a book on Audible and  I encourage you to check it  Atomic Habits, by James Clear. He provides a path for you to adopt good habits, change bad habits and fulfill your potential.   But before you think it's one of those things …

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Midweek Musings – Welcome to the World of Tech

I'm kind of addicted to this virtual training plan I signed up for the New York marathon.  At the start I entered all of my info; my race goal, current pace, recent race time, how many days I can train, when my run days are scheduled, etc., and out popped this nifty 16 week plan. …

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What Else Do You Need to Know??

On this edition of Workout Wednesday let's just cut to the chase. Exercise is good for you.  It's good for you from top to bottom and inside out.  It keeps your ticker ticking, blood pumping, muscles strong and your mental state on an even keel.  (For the most part). All it takes is about 10 …

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Monday Motivation – Start Where You Are Now

As you navigate your way along your fitness journey, here's a tip.  Stop comparing your today self to your self 5, 10 or 20 years ago. Your body today.  Your your family sitch today.  Your work sitch today.  Your everything sitch today is different than it was before.  So you need to set your goals …

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Fitness Friday – Perfect Your Posture

Remember when you were a kid at the dinner table  and one (or maybe both) of your parents would tell you to "sit up straight" instead of slouching over your plate? So, my tip for today is to listen to your parents and sit up straight. Our posture, for lack of a better word, sucks.  …

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Fitness Friday – Yes, Moving Matters

Today I'm sharing an article from the NY Times, courtesy of Kelly's Fitness Article of the Day on Facebook.  If you are in information geek like me, you should "Like" her page at https://www.facebook.com/kellysfitnessarticleoftheday/ The study and subsequent article describe a correlation between exercise and longevity in older adults.  It underscores the importance of physical …

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Workout Wednesday – Yoga! Yoga! Yoga!

We could all do with a little Namaste so here's a shout out to my girl Adriene.  Check out her YouTube channel and try some of her videos. She is inclusive of people of all levels and abilities and makes you feel great about yourself wherever you are. I recommend this 19-minute full body practice. …

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Motivation Monday – What Doesn’t “Hill” You Makes You Stronger

Yesterday my friend Barbara, Carolyn and I  ran a 12 mile training run.  We started in the Headlands, ran down and across the GG Bridge towards the Marina Green. Surprise!  As we came down the stairs near the Warming Hut we dropped smack dab into the "Bridge to Bridge" race.  Undaunted we hopped in (BUT, …

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Grains, Greens and Beans

For anyone who's been wondering how to begin eating a more plant-based diet, here's a tip.  Keep it simple and think of bowls. Mexi-Cali Breakfast Bowl:  Top a bowl of cooked oats topped with cooked greens (fresh or frozen spinach, chard, kale or collard greens), and pinto or black beans.  Add salsa and some avocado …

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Monday Motivation: A “No Matter What” Approach

I'm training for the NYC marathon.  It will be the 3rd time running this race and my 12th marathon.  So I'm no stranger to the discomfort and time consuming nature of a 16 week training plan. But summer training? It was kicking my ass. My training plan started July 15th and for the first 3 …

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Fitness Friday – A Quickie

Here is my go-to strength training workout when I'm really, really, really short on time.  Squats, Push Ups and a Plank.  That's it. Do 3-5 sets of 10 each of the squats and pushups, then settle in for a 60 second plank. You can mix up the squats (with or without weights or a band) and …

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Get To The Stats, Stat

"What can be measured can be managed."  This quote by Peter Drucker is most often used in the business world but can easily be applied to health and fitness goals.  Because, let's face it, in order to get fitter, faster, or healthier, you need to know where you're starting before you know where to go. …

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Monday Motivation – The Reboot

As much as we'd like to be totally on track with our fitness and/or nutrition twenty-four seven we have to acknowledge that it's not always going to happen. So if you are waking up this Monday morning and need a reboot it's totally ok. Here are 3 steps to get back on track.  Drink your …

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What’s for Dinner?

Today I'm going to share with you one of my FAVORITE salads! It's perfect for summer.  It's also super fast to make.  Winner, Winner...Kale Dinner! Now go run! Keli 🙂 Yes Yes Yes Salad The Engine 2 Seven-Day Rescue Diet Cookbook Ingredients 2 cups kale leaves, chopped into thin, fine strips ½ Napa cabbage, chopped into …

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Motivation Monday: Heal

Have you seen Heal? It's a 2017 documentary on Netflix that, according to the film's website "...takes us on a scientific and spiritual journey where we discover that our thoughts, beliefs, and emotions have a huge impact on our health and ability to heal." If you have a passing interest on the mind-body connection with …

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Keli Gets a Colonoscopy

When you turn 50 you get an invitation to join AARP and sometime after that your physician may remind you that it's time to get your very first colonoscopy.   Yay. A colonoscopy is (for all you  youngsters out there) a screening test for colorectal cancer (CRC). First, some facts about colrectal cancer and colonoscopy tests …

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Summer Survival Tips

As a fitness professional for the past 10 years the most challenging time for folks to stay on their fitness journey is the 6 week period from late June into August. Vacations, visitors, dealing with the kiddos at home or having impromptu LAN parties (all the moms with 7th graders get it), beach days, BBQ's, …

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