Novmeber 2016 Goals

Another month! October flew by and we are now in my favorite time of year! I may or may not have listened to a Christmas CD in the car on the way home from Disney #SorryNotSorry. I usually hold out until after Thanksgiving, but since we won’t be getting our tree up until the week after Thanksgiving due to the move, it made me happy to have some Christmas going on right now.

Anyway, I feel like I say this every month but November is going to be super busy! We are MOVING at the end of the month and there are so many moving pieces that I am hoping will fall into place. Before we look at my goals for November, let’s check out how I did in October:

1.) Not gain weight: B+ I am giving myself this grade because I am currently up a pound, but I’m pretty sure it’s bloat and water weight coming off from the trip. I didn’t eat all that terrible to be honest. Best way to not stuff yourself silly in Disney? Bring a 2 year old and you will be scarfing down a small plate of food in less than five minutes before you are off chasing them somewhere. We had breakfasts in the villa, and only did two sit down meals. The rest were shared counter service meals and snacks which we brought from home. I had ice cream twice but that’s really it for junky food! I didn’t even get a dole whip (sad panda) Also, we walked an average of 8/9 miles a day and I ran once on my own, so hopefully that helped keep any extra weight away.

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2.) Get organized for Disney: B+ This also gets a B because I felt super stressed right before our trip, BUT, we made it there, and I didn’t forget anything major, and everything was fine! Our plans ended up changing a good bit but not because of lack of planning.

3.) Sell our house: A+ YES!!!! I am happy to announce we are under contract. This was one of the reasons I was a little stressed before leaving for Disney. We had a showing the day I was to drive down to my parents house, but I had already allocated that time to pack, and they ended up staying at the house for 45 minutes! Thankfully they ended up putting in an offer, but I was in quite the time crunch getting the house show ready and then packing up after they left. Anyway, the inspection went well, just a couple of minor things to fix, and we are scheduled to close the day before Thanksgiving. It’s all happening so fast and I have so much to do, which brings me to November’s goals!

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1.) Get the house ready for moving: This one is going to be a doozy. We have packers and movers coming, but there are things I want to take with us that I don’t want them to pack and fragile/valuable things as well…so I have to sort through everything/throw things away etc. before they get here. We will be at my parents over Thanksgiving and then in a hotel for about three days before we get into our new house, so I need to think ahead for things for Emma Kate etc. for that trip. (Oh did I not mention? We put in an offer on a house in new Tampa and are closing November 28th! Praying the inspection goes well on Monday!)

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2.) Workout consistently without boot camp: Now that my beloved boot camp session is over and I’m not joining the next one since I’m moving, I need to hold myself accountable for working out. I can still do my HEAT classes at the gym and of course run, but I will need to lift on my own so I don’t lose the muscle I have worked so hard for.

3.) Get Bella groomed before we move: I know this seems silly but I have so many things to do before we go and Bella needs a haircut! It may be awhile before we find another vet so I want her to have a fresh cut right before we move.

4.) Change our address on all the things: This will be our fourth house, and definitely one of the things I dread most about moving. All the paperwork like forwarding mail, changing addresses on all the things, credit cards, auto bill pay, anything I buy online, etc. etc. Hopefully we will be in this house for a good long while!

Free fitness and goal tracking printables

Do you have a hard time sticking with monthly or smaller goals? You can download my FREE printable goal fitness trackers here to help you stay on track for this month!

QOTD: What is a goal you have for November? When do you put up your Christmas tree?

Body After Baby: Two Years

Note: This post is about body image, weight loss, and eating. If this may be a trigger for you, please feel free to skip this post and come back another day!

I know it may seem a little odd to do a body after baby post so long after giving birth, but for me personally it has taken this long to really feel good about myself. I wanted to be sure other women know that if it doesn’t happen in 3, 6, 12 or 18 months, IT’S OK. Slow progress sticks around better for me anyway as opposed to a quick fix, and I much prefer lifestyle changes instead of “diets”.

For a quick refresher before we dive into the now, let’s take a look at what I looked like one month postpartum below:

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and then again six months postpartum below:

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and now (2 years postpartum) below:

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Also here’s a shot from the day I had Emma Kate (9/24/14), and then from August of this year:

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When I was 12 months postpartum, I was one pound over my pre pregnancy weight, so I weighed 151. At the time I was happy with that, but what I didn’t realize then was that I wasn’t in the best shape when I got pregnant…so getting back to my pre pregnancy weight still wasn’t my “happy weight”. I wanted to be stronger and have more muscle. I wanted to feel better, to be the best mom I could be.

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I am now sitting at 143 pounds, so I have lost eight pounds since probably about mid June (yes I sat at 151 from last September until this June, fluctuating a pound or so here and there). So what changed? Well, a couple of things.

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(The above photo was taken on day FOUR of eating out at restaurants for every meal. If only I had been able to take photos at the beginning of the trip!)

1.) I amped up my workouts. I was doing bootcamp 3-4 times a week and running 1-2 times a week while resting 1-2 days. It just wasn’t giving me results as fast as I would like, so I moved up to bootcamp 5 days a week and running once a week, sometimes twice. I also started running stadiums on Wednesday mornings before class. Some weeks I do take off two days, but I aim for only one day of full rest. My current schedule looks something like this:

Sunday: OFF

Monday: Boot camp

Tuesday: Boot camp

Wednesday: Stadiums and sprints at the track, HEAT class (like Orange theory)

Thursday: Boot Camp

Friday: Boot Camp

Saturday: Long run

As much as I enjoy racing and will continue to do so, it just isn’t working for me right now to run tons and tons of miles to get faster for longer distances. I would much rather be strong than fast, so it is what it is.

2.) I cleaned up my eating. I seriously loathe counting calories, but knew I at least needed an “idea” of how many calories I was eating in a day, so I counted calories for a week or so (as well as macros) just to get a good starting point. What I realized is I don’t get enough protein, and I was eating too many carbs and fats, as well as overall calories. Lots of snacking folks! After counting on My Fitness Pal, I felt like I had a firm grasp on my hunger cues, and about how much I needed to eat a day to still be able to workout hard and not feel weak.

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So what happened? I started eating foods that filled me up more to fuel my tough workouts instead of empty calories. I stopped eating late at night, and I was just more mindful in general. Do I still eat candy and drink alcohol? Heck yes! But for example…if I know I’m going out with friends that night, I am more careful during the day and the day before. It’s seriously all about planning ahead and meal prep these days, and it really does pay off (I talk about meal prep more in my book!)

After a couple of weeks, I started noticing that I could SEE my muscle more in my arms, abs, and legs. It was under there the whole time, it was just hidden. Smile

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I have been able to go up in weight when doing a lot of exercises, and I don’t tire out near as easily. It’s such a good feeling to be able to add that 25 pound plate at the squat rack, or use heavier dumbbells for bicep curls or kickbacks.

The beginning of November marks one year of boot camp, and if you look back and read my 12 month body after baby post, you will see I was just about to start boot camp and had a “we’ll see what happens” attitude towards it. Never did I think I would end up falling in love with it and making great friends at my gym.

I started really PUSHING myself at boot camp this summer, in spite of having been going since the end of 2015. I began not just doing the bare minimum, but really pushing myself to my limits and taking it seriously. I work out way too hard to ruin it with a bad diet or injury, so I am more careful with everything I do now. I have lost fat, gained muscle, and still managed to lose weight in the process. I honestly am not as concerned about the number on the scale though. I just want to feel good in my clothes, and have energy and confidence.

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I want to be a good role model for my now two year old daughter, and teach her to work hard for the things in life she really wants. I want her to learn discipline, self love, and respect for her body. I want to run races with her, teach her how to lift, and help her find her passions.

To all the new mamas out there or mamas about to have babies, I know, I KNOW, it’s so much easier said than done, but you can get to where you want to be. Don’t get bogged down in a timeframe. Enjoy your baby, and get back to working out when YOU feel ready. It may take you two years, it may not. Don’t let the amount of time it took me scare you. But just know if it does take two years, that’s ok. Do the best that you can, making small changes one at a time. Make your health a priority, and please don’t be afraid to ask for help. You can’t do it all on your own. We are all in this together, and other moms understand the best just how stressful it can be, so lean on each other. If you don’t have someone who supports you wanting to get healthy, FIND SOMEONE. In real life, online, at the gym, at church, etc. Find your people. You can do this. Be BRAVE! You can have a great body after baby!

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So what’s next for me? Sadly, this round of my beloved boot camp ends November 4th, and then I move to Tampa. I’m sure things will be up in the air for awhile until I find a new gym home. I hope I can find a new boot camp class as awesome as the one I have here, but it’s highly doubtful any group can compare. Smile I look forward to having more racing opportunities in Florida, and making new workout friends. Who knows what’s next? It will be a fun ride to find out.

QOTD: How long did it take you to get your body where you wanted it after having a baby? What worked for you? What hasn’t worked for you?

October 2016 Goals

Hey guys! Already into another month! I must say, even thought it’s October it doesn’t feel very fall-ish around here. We had a couple of days of temps in the 80’s, but otherwise we are still in the low 90’s with the heat index. This however hasn’t stopped me from using my pumpkin spice coffee creamer and burning my pumpkin candles!

As far as goals go, I feel like the past few months have been difficult to really discuss because I was keeping our big move a secret. But now, I can share more about my goals since the cat is out of the bag! Let’s take a look at my September goals before seeing what I want to accomplish in October:

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1.) Stick to what I have been doing: A+ I am SO proud of myself for how well I have been sticking with my workouts and healthy eating this past month. I went to boot camp 4 days a week, HEAT once a week, ran stadiums every Wednesday (except the day EK was home sick), and ran 2 out of 4 Saturdays. I have been rewarded with feeling great and losing another couple of pounds. I am down 8 pounds since the end of June! I plan to share more about this in a body after baby post that will either be up at the end of this week or the beginning of next week.

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2.) Make cupcakes for Emma Kate’s birthday: F Yall I really dropped the ball on this one. Emma Kate’s birthday was on a Saturday, so that meant I needed to bring cupcakes Friday. That week was super hard for me as we were dealing with some things having to do with our store, and I just did not have it in me to make cupcakes from scratch. I still brought treats for her class, but they were store bought. Womp womp.

3.) Start walking Bella again: B+ On the days it has been cool enough to do so, yes we have walked. As I said before, it’s still really hot here and I don’t want to burn her feet, but we walked twice this past week when the weather was nice. This will become more frequent as the weather changes!

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Oh October. You are going to be quite the challenge for me. This is going to be an odd month because I will be gone 4 days this week, and also a week at the end of the month when we take Emma Kate to Disney World, so I won’t be home as much to do things in my normal routine. But that’’ absolutely will not stop me from trying to meet some goals!

1.) Not gain weight: I am a realist, and I know it will be very difficult to lose more weight this month with two trips. I absolutely plan to indulge at Disney and on my trip week, but I also plan to keep up with my workouts, so I will be happy to just maintain this month.

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2.) Get organized for Disney: We check in the 26th but are leaving on the 25th, and other than some dining reservations and some fastpasses, I haven’t really done any organizing or preparing for our trip. I know it’s going to sneak up on me, and I don’t want to forget anything important especially since it’s Emma Kate’s first trip.

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3.) Sell our house: Yall, this is a big one. We are praying so hard about it. We really, really need our house to sell like…yesterday. I’m starting to get discouraged, because we are running out of time. I know there isn’t much I can “do” for this goal, other than pray really hard and try and spread the word. If you are looking to add to your prayer list, we would appreciate all the help we can get!

Are you trying to reach your goals but struggling to remember them or make them actually happen? Check out my FREE exercise and goal tracking printables!

QOTD: What do you do so you don’t gain weight on vacation? Do you have any October goals?

The Bridge 5k 2016

A couple weeks ago, I ran my first 5k since this past spring. Since I haven’t been running much, I knew there would be no PR but I really wanted to participate because it was being sponsored by my church, and was for a good cause:

The Bridge exists to build a bridge of hope and encouragement to our surrounding community. Proceeds will be used to provide equipment, materials, and training to address recidivism among men currently or previously incarcerated in correctional facilities in central Mississippi.

I signed up on a whim the week of the race, and was up bright and early Saturday morning. I went by myself which is fine, but I left a little too early and got bored standing around waiting to start.

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The race was set to begin at 8:00, which is late for Mississippi in September. It was hot and humid yall. I did a little warming up and then hung out around the start line. At 8:00, it was announced that they had blown a breaker so we would be starting late. Great. It was getting hotter and hotter by the minute, and my once ready to run and warmed up body was getting tight. Oh well.

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We finally began at 8:17. There was a 5k and 10k option, and after standing around in the 94% humidity and 83 degrees, I was so glad I opted for the 5k! The race was pretty small (just over 100 in the 5k and 10k) and I had no grand illusions of doing well or placing. I was dumb and went to a hard boot camp class the day before where we did lots of running, and my legs were definitely not feeling fresh (totally my fault).

We took off, and I noticed I was about the 4th female back after about .25 miles. We went down a big hill which I knew meant we would be going back up after the turn, so I decided to not push too hard on the front end. I had my music playing and just hung out behind this one guy for a while, kind of zoning out. Two girls passed me, and then I passed then just before the turn around. At this point, I wasn’t sure if there were any girls ahead of me because I hadn’t paid attention to the people coming back the other way, and I saw at least two girls going straight for the 10k course. I felt it a very strange feeling to be the possible lead female, and it made me chuckle in slight embarrassment because with the time I was running I should NOT have been in the front. I made my way up the second hill and when I had a half mile left I started to really fade. I felt like I was going to throw up and my face was so hot it felt like it was on fire.

All of the sudden, a girl sprints past me. Hmm. Well, if I was in the lead I wasn’t anymore. Oh well. I had about .35 left and was SO ready to be done. I had slowed considerably, and another girl goes by. Well. That’s what I expected so I wasn’t upset. I turned the corner and got to the last straightaway and saw the girl in front of me had slowed down considerably. I gave it all I had and sprinted past her to the finish. Turns out, I was second overall female which means I WAS leading all that time haha!

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I finished the race in just over 28:00. Everyone was saying how much slower their times were because of how oppressive the humidity was, so at least that made me feel a little bit better. Some cheerleaders from the local high school were there, and they did some cheers while we waited on the last 10k finishers and the awards.

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There were a bunch of door prizes, but sadly I didn’t win anything.

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The pastor of my church got up and said a few words about the money we raised and how it was going to a good cause in the community. Then the awards were handed out.

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I was second overall female and first in my age group (which I thought was weird because in most races I have run, if you win an overall award, you are taken out of the age group category for winning?) Either way, I was proud of my accomplishment despite it not being a great time for me in the race. I truly gave it my all with what energy I had that day. I also really liked the hand carved awards!

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QOTD: Do you race when it’s hot outside or wait for cooler weather? Any races coming up?

5 Things Friday XXIV

I actually only have three things for you today because two of them are kind of long (and one is a giveaway!!!) Have a great weekend everyone.

1.) First of all, a huge thank you for all the congrats on the news of our big move. I haven’t had time yet to go back and respond to all the comments but I have read them all! I can’t wait to start a new adventure!

2.) Women’s Health magazine reached out to let me know about their RUN 10 FEED10 program which I thought was really great. Basically, you run a 10K, and feed 10 people in your neighborhood. Ginger Zee, Good Morning America’s Chief Meteorologist, hosted the New York City event over the weekend and spoke to Women’s Health Magazine about how she sees running as part of her fitness routine. Check it out below:

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“Running is a weekly, maybe bi-weekly part of my fitness routine. I think everybody is different. Every body reacts differently. But that’s the beauty of this. It’s something you can train for and make a goal of. That’s what so cool about this event. You’re benefiting yourself, but you’re also greatly benefiting your community.”

On the hunger problem in America:

“I’ve done plenty of stories – a lot of environmental stories, a lot of food stories. We know that there’s a problem with hunger right here in the United States, right here in our back yards. It’s easy to forget about when you’re going to the grocery store and you can pick up whatever you need. That’s not the case for everyone. And that’s not the case for people directly in your community. This is one of the only events where I can say the money or the funds and the activity raised goes straight to people that live right next door to you. That’s the most special part of this to me. There are so few charities where you get to say that. You don’t know necessarily where the money goes. This one you know where it goes – it goes right next door.

On running the RUN 10 FEED 10 race:

“I’ve been with RUN 10 FEED 10 now for four years. I can’t believe it. The number of meals served keeps adding up. It’s the most fun event of the whole year, really, as far as fitness goes. That whole time I’m running, every step I’m thinking about the people I’m serving. It’s a great, almost meditative, moment.”

Prior to race day, Women’s Health, along with Macy’s President Jeff Gennette, Ginger Zee, and FEED founder Lauren Bush Lauren, lit the iconic Empire State Building red to raise awareness for the fight against domestic hunger. <—How cool is that?!?

If you would like to participate, I have a discount code for you! Enter this at checkout: WHPR50OFF. Register now through November 29, 2016 at RUN10FEED10.com.

3.) I am hosting a GIVEAWAY here and on Instagram sponsored by RunningSkirts.com. There will be three winners. I will pull ONE winner from the blog giveaway and TWO from Instagram, so feel free to enter to both! One person will win a Keep it chill tank, one  the arm sleeves, and one the gaitor.

Keep it Chill™ cooling technology racer back sport tank has Xylitol infused Hearts that activate when they get wet (think: hot sweaty run) to provide a long lasting cooling effect. When you sweat it starts cooling or you can dunk it in water to get an immediate cooling effect. This really works yall! Running in the southern summer heat is brutal, and having a tank that makes me feel cooler is awesome. The gaitor around my neck in particular really cooled me off. I dunked it in water before I ran and it helped cool me off and keep the sun off my neck.

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The Keep it Chill cooling sleeves have with thumbholes, hand garage and exterior pockets. The sleeves are great for sun protection and cooling. The pocket is large enough to fit something like chap stick, a Gel, or car key.

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The  Xylitol infused hearts Keep it Chill cooling neck gaitor is designed to be versatile and can be worn in many ways…around the neck, on the head, or as a tube top etc. I have worn mine on my head and on my neck and it’s also great for wiping sweat out of my eyes mid run.

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All three pieces come in Azure blue or white. I am wearing a size medium tank in the photos. To check out the full line, click here and go to “new” and “keep it chill collection”.

To win one of the three items, follow the instructions below. I will be posting the Instagram giveaway something this morning so stay tuned. The giveaway will run until September 27th.

a Rafflecopter giveaway

Football, Running, and Miss America

Morning! We had a wild but good weekend visiting my family down in Louisiana. The drive down was fine, and Emma Kate did great. My dad grilled steaks for dinner, and we just hung out at the house. Saturday morning, I went for an eight mile run in my parents neighborhood. I got started around 7:45, and the run felt more like a swim. Someone needs to tell the weather that it’s post labor day and we are supposed to have cooler temps now, mmk?

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After the run, I went with my dad to run a few errands and I took a quick nap when Emma Kate napped. That run just zapped all my energy! How adorable is my little LSU fan?!?

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That afternoon, my buddy Jen and her family came over to eat dinner and hang out. The guys watched football and us girls hung at the kiddie pool.

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My sweet friend also brought me a daiquiri. One thing Louisiana does right is drive thru daiquiri stores. She got me pineapple and amaretto and it was amazing.

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We also watched the LSU game that night (they won!)

Sunday morning we took Emma Kate for a walk, and just hung out at the house. We left right after lunch so Emma Kate would hopefully nap on the way home (she did, praise the Lord!) I was super excited about Sunday night, because it was the Miss America pageant! My sweet friend Laura Lee is Miss Mississippi. She took boot camp with me this summer, but I have known her almost ten years. her big sister was my sorority little sis, we were in each others weddings, and our girls are just a couple weeks apart in age. Our boot camp class decided to have a watch party and it was a blast! We had food, wine, and lots of fun.

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They started the show by announcing the top 15, and we were all SO nervous. Laura Lee was announced LAST and we all lost it when her name was called.

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She did amazing and ended up getting 5th place! I think she deserved higher, but we are so, so proud of our sweet friend. She represented our state so well and I know she will go on to do amazing things.

Emma Kate spent the night at Bobby’s sisters house, so it was nice not having to be “on alert” for the night listening for a crying toddler (moms I know you know what I mean!) Overall a great weekend with family and friends. Is it Friday yet?

QOTD: Do you watch pageants? Who did you want to win Miss America? Did your football team win?

September 2016 Goals

I hope everyone had a fantastic Labor Day weekend! We had Emma Kate’s birthday party on Saturday, but more on that later this week. Today I wanted to talk about my September goals, and how I did in August. First, let’s look back at last month:

1.) Finish that darn upstairs closet: A- I still have a couple of shelves to clean out but the bulk of it is done!

2.) Stick to my training schedule: C- I was on the struggle bus with this one in August. I have been doing really well with my bootcamp workouts and even did a 7 mile long run last weekend, but I have only been running one other time during the week, and it’s very short mileage or sprints. I may not do the October half I had planned on doing because I just don’t feel ready, and we have a LOT going on right now.

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September goals:

1.) Stick to what I have been doing: By this I mean going to bootcamp and watching what I eat. I am finally seeing results on the scale and how my clothes fit, and I just want to stay focused and not fall back into my old ways.

2.) Make cupcakes for Emma Kate’s birthday: I know this seems small, but yall I’m not baker, and I want to bring a treat to her school for her birthday. I‘m putting it here to hold me accountable.

3.) Start walking Bella again: It’s been way too hot to walk the dog here, even early in the morning. I’m hoping now that we are into September we will have cooler morning or evenings and I can get in some walks with her. Thankfully she is tiny so running around the house is exercise for her, and she loves to sit in the backyard, too.

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If you would like a way to help you stay accountable to your monthly goals, you can get a set of my free fitness and goal tracking printables here. Good luck!

QOTD: Do you have any September goals? Is it hot where you live?

Running With Kids

Jeff Galloway is back sharing his running wisdom, and I am passing it on to you today. I was excited to read this article since I now have a toddler to LOVES to run (in particular… away from me.) She is even entered to run in her very first runDisney kids race next April, and currently loves when we go for walks around the block—she runs a lot of the way! Check out this research Jeff shares about kids and running, and his tips for making it an enjoyable experience for everyone.

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Kids think and learn better when they exercise regularly, according to research.  Whether you run with your child, a  niece/nephew/grandchild, or a neighborhood kid, you can make a positive impact  on a young life.
Why  is running with kids such a great thing to do? Most kids like to do things with an adult.  By running comfortably with a child you can positively imprint exercise as a natural and expected part of the daily routine, that is fun.
What does  running do for kids–better than other sports? Kids who run tend to have better self esteem, better grades, and are happier.  Unlike other sports, that require specific skills, any kid can run and walk.  When running, you have one of the best opportunity for quality time.  The most powerful reward for most kids is the special attention an adult gives to a child during and after a run.

How do I know  when a child is ready to run?  Running is a natural activity.  Unfortunately, many kids have have had bad experiences because they have run until they were exhaused.  Tell the child that you really want to go on a walk/run with him or her.  Offer a simple reward (a special snack such as juice, a toy).  Insert walk breaks every minute, before the child huffs and puffs, and stop before the child is tired.

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For kids ages 6 and under:
How long should I let a  kid this age run? Usually between 10 and 20 seconds at first.
How much of our ‘run’ should be spent  walking? Walk for a minute or two between run segments.
What should I be careful of?  Most kids can run farther and faster than they should at this age.  Make sure the segments are short so that there is no huffing and puffing.  Make each session playful and stop before the child is really tired.
Ages 7 to 9:
How long should I  let a kid run?  Start with about a quarter of a mile(one lap around a track).  Increase by 1-2 tenths of a mile each run until you reach one mile.  For kids that really enjoy running, you could gradually increase the distance to 3.5 miles (one day a week) and enter a 5K.  Be sure to keep the pace slow during the first mile of the first race, with walk breaks every 1-2 minutes.
What is a good run/walk ratio for a kid this  age? Jog for 10-20 seconds/walk for 40-50 seconds.  After two weeks, if this seems “too easy”, increase the amount of running each week by 5 seconds and decrease the walking by 5 seconds until you are using 30 seconds/30 seconds.  For the kids that want more, gradually increase to one min/one min, then 2 min run while inserting 1 min walk.  As kids want to run more, you can increase the running but walk when the child starts to huff and puff.
What should I be careful of (are they prone to going to hard and  crashing and burning?) If you sense that the kid is struggling, walk more.  This usually improves attitude and conserves energy for a strong finish.  It’s OK to run a little faster at the end but don’t run all-out.  It is OK to let the child “win” each run.
Ages 10 to 12:
How long? Beginner kids that are out of shape should follow the suggestion for ages 7-9 at first.  For moderately active 10-12 year olds (soccer players, etc.) start with about half a mile.  Increase by about a quarter of a mile on each run until you reach 1.5 to 2 miles—or whatever distance seems to feel comfortable but satisfying.
What’s a good run/walk ratio for this age  group?  Kids that are just starting, should follow the suggestion for  ages 7-9.  Kids that have been running (soccer, etc) can jog for 10-20 seconds each minute during a 10 minute warmup and find the ratio that avoids huffing and puffing: 1-1, 2 min  run/1min walk, then 3-1, and only 4-1 if a kid has no problem with this.
What should I be aware of (are they actually likely to kick my  butt?)  Many 10 to 12 year olds can run very fast at the beginning, and burn out later.  Keep the pace slow for the first third of the run.
Is this age child old enough to run a 10-K?  Most kids who gradually build mileage to 6.5 miles, once a week, will have no problem with a 10K if you help them start slowly, with walk breaks every2- 3 minutes or so.
How is  it possible to get a real workout in when running with a  kid? Don’t worry about your workout, try to make the child’s experience a good one.  Many adult mentors run their workouts before or after running with the child athlete.
What’s the best way to  bring a child along on my runs—even if she can’t keep up on her own  two feet?  Slow down and walk more.  Playing games allows for the distance to go by quickly.  If the child is laughing and running you have been a successful coach.

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Hurry up and SAVE! Jeff Galloway 13.1 race registration price increases on September 2nd! Join the 3rd Annual Jeff Galloway 13.1 Race Weekend! December 9-11, 2016
Register now –www.jeffgalloway131.com

QOTD: Do your kids like to run? have they ever done a race before?

5 Tips for Working Out Without Breaking the Bank

When you think of getting fit and healthy, you don’t have to also see lots of dollar signs. There are ways to be healthy, get fit, and reach your goals without breaking the bank. Check out my 5 tips below:
5 tips for working out without breaking the bank

1.) Really do some thinking about your gym membership.

If you go to your gym 4 times a week and use multiple pieces of equipment, the pool, the childcare, etc. then you should probably stick with it. But, if you go to the gym 3 times a month, or only use it for the treadmill, then maybe you should consider alternative means of exercise. If you only go to the gym for a treadmill, consider buying one for your home. You can find used ones on craigslist, or at a second hand fitness equipment store. If  you lift lighter hand weights, maybe buy a set or two of lighter and heavier weights and a resistance band. If you love yoga but cringe at the thought of forking over a high amount for a month at a studio, maybe buy a mat and download some free yoga videos from the internet.

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2.) Set a budget for races and make finding good/cheaper ones a game.

Let’s face it, racing, especially destination racing, can be pricey! One option is to set a yearly or quarterly racing budget that includes not just entry fees but also what you would spend at a hotel or on transportation, food etc. as well. A lot of times, you can find fun races that aren’t publicized on the big race websites if you do a little digging (hello Google!)  Trying to fit races into your budget is like putting together a puzzle, and can be fun if you are a planner like me. Also, try to find things to help your budget, like run a destination race close to where your aunt lives, and ask if you can spend the night at her house to save money on a hotel. Yes, you may end up sleeping on her couch with a cat on your face, but better than forking out 150+ dollars for a hotel room. Maybe you can find a friend online running the same race as you and share a hotel, or a cab from the airport. Every little bit helps!

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3.) Think of things around your house that could be considered cross training

Look around you, there are plenty of things you could probably do or that NEED to be done that would work up a sweat and be considered cross training. Some things to do are work in the flowerbeds pulling weeds, scrubbing wood floors on your hands and knees, raking leaves, wiping down baseboards, painting your dining room, scrubbing the shelves in your refrigerator (no…I am not listing all the things I need to do…yeah…of course not). Not only will you work up a sweat, but your house will look awesome! Put on some music and maybe add in some lunges or squats as you go.

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Painting a fence counts, too!

4.) Be Social and know your city.

If you did a little research, you may find a hiking trail you didn’t know about, or a walking club for moms that meets every Tuesday morning. Being in the know will help you to make decisions that are right for you and your family. Do you know an elderly lady with a big dog that needs some exercise? Volunteer your time to get to know her and her dog and then take it (the dog, not the old lady) for a run. Introduce yourself to the neighbor who just moved in and ask if they want to go on a walk around downtown with you and you can point out things like the best stores, restaurants, etc. as you go to help them learn their new town. Getting exercise but also helping out someone else makes you feel good. Bonus points!

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I found a trail!

5.) Don’t spend a fortune on fitness gear.

This one is hard for me because I love cute running gear! Wait for sales, or free shipping for online products. Sometimes you can find affiliates who are offering discounts on products you love online. Buy the model that is not in production anymore and they are usually cheaper (for shoes). I also take good care of my fitness gear. I wash it every time I sweat in it (totally can’t imagine re wearing sweaty workout gear. ew.) I hang dry everything, and it lasts a long time. Also, when people ask what to get me for Christmas/Birthday, I tell them running gear,  or a running store gift card.

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QOTD: What is your best fitness on a budget tip?

5 Things Friday XXI

1.) runDisney Star Wars: Next Tuesday at noon EST is the official opening of general registration for the Star Wars dark side race weekend in Orlando next April! Bobby is a HUGE Star Wars fan, and we have yet to do this race, so I am excited to say we will be signing up! Anyone else?

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2.) Book Buddies: A LOT of people helped me spread the word about my book, and I just wanted to give some of them a huge shout out today! Be sure to stop by their blog or social media pages! Amy, Melissa, Lindsey, Lisa, Jenny, Amanda, Rachel. (If I forgot you let me know! There were so many helpful people!)

3.) Kids kitchen: I want to get Emma Kate a kids kitchen for her birthday. Thoughts on the best ones? I really don’t want to spend $400 either. Just something simple but fun for her, and I would love your recommendations?

4.) IG giveaway: I am hosting a giveaway on Instagram through tomorrow for some running gear! You can check it out here.

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5.) Olympic Mess?: Have you guys been seeing the news? All the talks of the crazy things going on in Rio? The crime, the Olympic village not being finished, the body parts and human waste in the water, etc? It sounds like a huge nightmare. I’m fascinated by all things Olympics, even the buildings, etc. that are built specifically for the games, the housing, and all the inner workings. Have you heard about any of this? What are your thoughts?

QOTD: Answer one of my questions above!