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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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Stronger Summer Challenge – Days 6-10

Here's the workouts for the week.  On the weekends aim for 10,000 steps and just keep moving.  Don't worry about pace, duration or intensity, just keep it moving.  You can break it  up into 10 minute segments or bang it out on a 2 hour hike.  Whatevs. To print out the exercises, click here   …

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Kicking off our June Challenge in a Few Days

I had hoped to launch a Challenge on June 1st but the the flu happened.   Which literally knocked me flat for close to 10 days.  Even after almost 3 weeks I'm still not 100% so I am, therefore, a bit behind. Look for a post on Wednesday or Thursday kicking off the challenge.   It will …

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I Think It’s Challenge Time

Anyone game for a June challenge?  (hint - it's a rhetorical question.) I know.  You have kids coming home from school. I know.  You have kids graduating from school. I know.  You have a vacation planned. I know.  There's camps, bbq's, you're off for the summer, your work is busiest over the summer, you want …

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Lies You Tell Yourself

I'm not going to sugar-coat it today.  If you aren't in shape, aren't at your ideal weight and aren't happy about it, you need to stop believing the stories you are telling yourself.  Let's break it down. I Don't Have Time To Exercise or Prepare Healthy Meals. First, let's re-frame it.  It's not that you …

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Kicking it into Gear

Happy spring, my friends. Winter is all about maintenance.  Trying to stay active and engaged so when spring comes you can jump into training and take off. Unfortunately, a lot of people forget the "active and engaged" part and come April, they are back to square one. Fear not.  Here are two things you can …

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