I'm a huge fan of celebrating fitness wins and I have to give a huge shout out to my boot-camp class for crushing a workout. We did 3 minute blocks that had 2 exercises in each block. One exercise was 15 reps, the second was 10 reps and they repeated the set for 3 minutes. …
How to Move the Needle
I work very hard to provide interesting content that will appeal to my readers; information, tips, strategies and a perspective that comes from a real live person, who, like you, has to juggle a schedule to go for a run, or who shoves a (non-vegan) donut in her pie hole when stressed. I succeed. I …
Form Check: What’s Up With Your Squat?
Click here to improve your squat. Now go run! Keli 🙂
The Problem Might Not Be Your Workout
Can you hurt yourself working out? Absolutely. Poor form, poor instruction, weaknesses, imbalances, working with too heavy a weight, trying to keep up with a friend or your workout partner, etc. But what can sideline you more quickly than running with your speedy neighbor is what you do simply living your life. It's the "I'll …
Wise Words for the Weekend
I love this quote by Zig Ziglar. Many of his messages were very simple yet cut straight to the quick. Nothing happens until you take action. So the next time you hesitate about doing something; whether it's taking the lead on a project at work, signing up for a race, or going to a boot-camp …
Happy Anniversary to the SIP 10,000 Steps Challenge
I'm so happy to celebrate the one year anniversary of the SIP 10,000 Steps Challenge! When COVID-19 shut the whole fricking world down, many of us found ourselves without access to our usual places and spaces to "work out" what was happening. The gyms, the pools, the classes, the tracks, the boxes, the parks - …
Continue reading Happy Anniversary to the SIP 10,000 Steps Challenge
Why Habits Matter
I'm a huge proponent of creating sustainable habits. Because willpower fades and motivation wanes. That's why...habits. You have a bunch of habits already. Brushing your teeth before bed. Turning on the coffee before feeding the cats. Watching the news while eating dinner. The order you do your grocery shopping. (I always start in the produce …
What You Do Today Matters
Now go run! Keli 🙂
Adventures In Humbling Experiences
A few weeks ago I shared that I'd signed up for the 2021 CrossFit Open competition. For those not in the know (it's ok, I was also not in the know either), this is a three week competition. The workout is posted on a Thursday and athletes have until Monday to complete the workout and …
3 Tips to Kick-Start Your Workouts
After the past year now is as good a time as any to sit down and take a look at where you are fitness-wise and make some shifts. Maybe it's adding an extra few miles to your weekly runs or ditching the blue band at Boot-Camp for the purple one. It also might be time …
Meatless Monday – Irish White Bean and Cabbage Stew
My mother was English and claimed there wasn't any Irish in our family. Yet my brother is Sean and I'm Keli (well, actually I was born Kelly). And until she passed in 2017, she religiously made Corned Beef and Cabbage every year. Time for some time on Ancestry.com perhaps? Where's my "Hmmm? emoji" when I …
Continue reading Meatless Monday – Irish White Bean and Cabbage Stew
Why I Entered the 2021 CrossFit Open
I've never been inside a "box", have never trained with a CF trainer, and can't do a pull-up, a true pistol squat, or a variety of other exercises that scream CrossFit. Yet I paid $20 of my hard-earned sheckles to enter the 2021 CrossFit Open Women's (50-54) Division in a competition that runs from March …
Is a Virtual Race In Your Future?
2020 was kind of a bust as far as competing in races. Most events were flat-out canceled and others transitioned to a virtual event. My cousin's husband was scheduled to run the London Marathon last year and it was postponed not once, but twice and then it went virtual. His course consisted of large loops …
Happy 4th Veganniversary To Me!
Four years ago I made a decision to try a plant-based diet for 30 days. It quickly morphed from 30 days to 90 then to 365. By the end of my first year, I realized that there wasn't a way that I would or could go back to my previous way of eating. Full disclosure, …
Birthday Burpee Boot-Camp Bash
I love teaching boot-camp on my birthday and like to incorporate something challenging but fun at the same time. So for my 54th bday on Monday, I created 2 workouts highlighting my favorite exercise. The Burpee. One segment was 5 minutes long, and the second was 4 minutes long. And yes, it's a challenging …
Positive AF
No matter what healthy habits you adopt, you cannot and will not sustain long-term success if you feed yourself a steady diet of negativity and self-doubt. Here are 3 things you can do to get your mind right. Hand to G-d, your life will change once you stop being such a jerk to yourself. Counter …
Be ‘Heart Smart’
February is American Heart Month! Heart disease is the leading cause of death for both men and women in the United States. The good news? It is also one of the most preventable. Here are a few ways you can be heart smart. Adopt Healthy Habits Eating a healthy diet (lots of fresh veggies, fruits, …
Create An Environment For Success
Today we're going to give you a few tips to create an environment that supports your health and fitness goals. This environment includes Your Space (your home) and Your People (your support system) and once you have both set up properly it will make your journey easier and you'll be more apt to succeed. Ready? …
Why You Need a 1-Minute Mood Lifter
When I teach classes in person or on Zoom I need to be awake, alert, have high energy, and be ready to roll. When I'm at my job I often have Zoom calls or meetings and also need to be awake, alert, have high energy, and be ready to lead a meeting or at the …
How To Make Almond Milk
First, take an almond in your left thumb and forefinger. Now squeeze until the milk comes out. Ha ha, vegan humor. Now you may ask, 'why on earth would I want to make almond milk (or any nut milk for that matter) when I have so many options at my local grocery store?' Yes. Very …
Quick Workout
I posted this workout today on my IG and FB pages but I thought, "Dang girl, that's a good workout and it should be shared on my blog." So here we are. It's a workout that has you doing 2 Fit Blocks. Each Fit Block has two exercises that you'll do back to back for …
Let’s Get Social!
To reclaim my personal social media accounts for pictures of my family, my cats, and stupid memes that make me laugh, I've found a new home for all things fitness, health, and wellness. It will ALL be under my fitness brand OutFIT Marin. So head on over to Instagram and Facebook and "like" or "follow" …
How to Build a Bowl
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 …
