Tag Archives: activechildren

Park Trot

May 8, 2018

Park Trot – Family 5k

There is no better way to spend a Saturday morning than participating in a FREE 5K with my family and good friends.

Post-race treats 

The City of Independence, MO organizes the Bass Pro Park Trot; a 5k race the city and area businesses sponsor.  The event is FREE to all registrants and you can even get a “Couch to 5k” program online! Which is also a great way to get the city out and moving! This is the 4th year my family has participated and from my estimate 2018 had the biggest turnout since we started in 2015. Way to go independence!

Independence 5K Run/Walk aims to promote increased use and access of the City’s parks and trails. The Run/Walk will take place at Waterfall Park, south of Bass Pro Shop. We hope families will enjoy the event and want to spend more time visiting the many parks and trails Independence has to offer! http://www.independenceparktrot.com/

 

I ran with my 6 year old son, Kobe. This was his 2nd 5k of the year and his 6th 5k total.  He had a great race finishing in 28:01. Kailee my 8 year old also completed the race.  She woke up not feeling well but decided to still walk to race with family and friends. I was proud of her for participating even though she wasn’t feeling great. This was her 8th 5k. Way to go Kailee and Kobe.

Kash, my 3 year old, completed the kids run .5 miles as well that day. I was excited to see so many kids running.

It’s a great way to spend a day celebrating your healthy choices, recommitting to making healthy choices and enjoying running into friends in the community, teachers, local business owners and making new friends all encouraging each other. The park trot is one of our favorite races because you never know who you might see on the course.

Keep up the good work and if you haven’t yet committed to making your health a priority, there’s no better time than NOW!  Start today!

I would love to help you reach your goals!

Do you:

  •     eat less than 2 servings of green leafy veggies daily?
  •     eat less than 5 servings of FRESH fruits and veggies each day?
  •     feel tired during the day?
  •     need coffee/caffeine just to make it through the day?
  •     often have an upset stomach or get sick?
  •     have a chronic cough?
  •     have skin rashes/dry skin?

If these or other issues are present in yourself or your children; take action and take control today.

If you are ready to take control of your life and your family’s health, let me support you on your journey.

Fuel YOUR Kids For Greatness!

Kelli Sinthusy, MS,MA, Integrative Nutrition Health Coach

Sinthusy.k@gmail.com

 

 

Girl Scout Cookie 5k

March 23, 2018

Got my Brooks on….here we go!

Did you know March was national nutrition month? I found out a few weeks into March so we unknowingly kicked off National Nutrition Month with a family 5k. Way to go Team Sinthusy! J

Kailee, 8, Kobe, 6, and myself started off our 5k on a cool March morning eager to run the course. I tried to convince Kailee to leave her jacket at the start line but she wasn’t interested in listening to me. L Who can blame her, really, I have made this same mistake on many runs and a few races too.

They announced the start of the race and the kids took off, flying down the course. I had already decided to let them run their race today, whatever happens…happens. About ¼ mile into the race both kids started to slow down and I could see the panic in their faces. I understand how scary it can be when you have a difficult start to a race and all you can think about is you still have the entire race in front of you. I just kept telling them; “they were ok”; “You got this” and “You can do this”.

Kobe slowed down for a minute, regrouped and then he started to pick up his pace again and he was off with the crowd. I said to him, “you got this” and “I will see you at the finish line”.

 

I decided to hang back with Kailee. At this point her breathing was out of control and her stomach was cramping. I walked with her while she got her breathing under control and I assured her she was fine! I flashbacked to my first marathon, when around mile 15 my legs were cramping so bad I could barely walk and my head was pounding, I thought there was no way I would finish. But, I did finish, in part, because of the support of the other runners that kept encouraging me.

 

Kailee finally took her jacket off  and we started out at slow pace and kept going from there. About the 1.5 mile marker we saw Kobe going around the curve, a good distance ahead of us, we yelled and screamed his name and we saw a little hand pop up in the air waving at us. J At that moment I felt so much joy and excitement for him. He was able to keep going, run at a good steady pace and finish strong. WOW!  What an accomplishment for such a little guy, he is only 6! He finished in 30:35 which landed him a 3rd   place in the 10 and younger (male) age group. Kailee also finished 3rd in the 10 and younger (female) age group. She was able to overcome a difficult start, keep going and finish strong. She finished in 34:20 not bad for an 8 year oldJ. After the 5k all three kiddos including KASH, 3, participated in the kids run. It was such a fun morning.

 

Every race is different, each with new challenges and obstacles. I always tell my kiddos to run your best race today. One thing that is always true is how accomplished each child feels after completing their race. As their mom, it’s an amazing feeling to see your children glowing with accomplishment. J

I encourage you to get out and try running with your kids and as a family. Part of the reason we participate in 5k’s is so we have something to look forward to, to keep us motivated. We love running and biking in the neighborhood and on the trails; but races are so much fun and I love that my kids love them so much! And you can support a good cause!

We have another one coming up the end of April at Bass Pro – The City of Independence holds the race every year to help encourage healthy active lifestyles. The best part is it’s FREE! J

Come on out and join us!

http://www.independenceparktrot.com/

A New 4th of July Tradition

July 12, 2017

A New 4th of July Tradition

I got my Brooks on…

 

Every run every race is different, its own. Sometimes I feel great and I have great runs…and sometimes I’m tired and I don’t run as well.  I have been lucky so far with most of my races that I have been able to meet new people and chat for awhile. Not only do I enjoy meeting people and hearing their stories, but when you’re running 13.1 or 26.2 miles if helps to pass the time. J

Well last week I ran the Stars the Stripes 4th of July 5k with my 5 year old son.

 

(Here we are before the race, before the rain 🙂 )

 

I was truly blessed to watch him run, meet new people and enjoy his race and all the training and he did in preparation. Now I say training because he did train. When he came to me and asked to run a 5k with me I told him if he wanted to run he would have to train, so he would be prepared.  I see people signing up for races all the time. And while I think it’s a great thing to be active, for me, the race is much more about the training and preparation. Setting a goal and then working towards that goal.

Kobe’s goal was to run a 5K with his mom. While he has run several races with me and the rest of our family, this was his race.  He trained for about 10 weeks. His training focused much more on keeping a steady pace than finishing.  I knew Kobe was fast, he has always been fast. Kobe is a sprinter, he is fast and he likes to run fast.  J  I knew we would have fun and he would finish without any problems. After all, I have been running with this kid since he was 18 months old.

What I wasn’t prepared for was the impact the race would have on me. I can’t even begin to explain the pure joy it brought me to be part of Kobe’s 4th of July 5k experience, his first (solo-ish) 5k. From watching him pass the starting line with excitement, meeting people along the route, having people cheer him on and sprinting to the finish line, all with a smile of his face ; pure joy! I was so proud of him and hos accomplishment. And so was Kobe! Right before he crossed the finished line he looked back at me, smiled, and then ran right in front of me. He had to make sure he beat mom! And he did. Kobe finished in 34:20!

 

(Sprinting to the finish line)

Even though it was raining most of the race, we both had a great time. So much so, I think we started a new 4th of July tradition. Mother and son 4th of July 5k! J The other kids got in on the fun too. All three of my kiddos ran in the post 5k kids race and did a great job. But the time the kids race started it was pouring!

 

(Kailee, my 8 year old, finishing)

 

 

(Here I am with Kash as he is crossing the finish line at the kids race)

 

Whatever activity you enjoy I encourage you to involve your kids. It is a great way to spend time together. And I love being able to share something I love doing with my kids.

 

Happy Running!!!

A New Christmas Tradition

December 20, 2016

A New Christmas Tradition

Christmas is almost here! Even with the ever-changing temperatures, I absolutely LOVE this time of year. October- December is my most favorite time of the year! The weather so far this December has been warm, cold, colder…and possibly back to warm for a few days, predicting 60 degrees for Christmas Day!

 

Christmas Traditions

Most of us all have our special holiday traditions; baking cookies and Christmas candy, exchanging gifts, ugly sweater parties etc. Our family usually spends Christmas Eve baking Christmas cookies for Santa and decorating gingerbread houses. I would love to add a family kickball game to that list! Last year the weather was warm enough we went out and played kickball on Christmas, kids and adults. With the heat wave moving in Christmas weekend (anything above 32 degrees feels like a heat wave these days) I plan on taking advantage of the warmer temps to keep the Christmas Kickball Tradition going! Last year we had a blast! I think the adults might have had more fun than the kids. J

Pajama Kickball J

 

The adults have no mercy! 

 

Being active doesn’t have to mean being in a boring, smelly gym all day. (I’m not a fan of gyms J) More importantly we are showing our children how to live an active lifestyle. And kickball is a great game for all skill levels and all ages.

 

If you already get out and get active over the Christmas Holiday please feel free to share. And if not, I encourage you to get out and discover a fun active Christmas Tradition. Our health is the best gift we can give ourselves! J

 

Merry Christmas!!!

 

 

 

 

 

 

Got my Brooks on….and It’s 57 degrees in January!

January 14, 2016

Got my Brooks on….and It’s 57 degrees in January!

There are days where my training gets a tad boring – and redundant. (I’m training for my next half marathon –  Hospital Hill Half Marathon) But today was anything but a normal training day!

kash walking

 

What a perfect way to spend an afternoon… running with my youngest. Mr Kash loves getting out and strolling down the trail with mamma. And when he jumps out to run with me – his smile is ear to ear! Afterall, 57 degrees in January…you know I’m out running and Kash couldn’t wait to get outside either. Any opportunity I have to get outside with my kiddos, I’ll take it!

 
The fun didn’t stop there. After picking Kailee up from school we headed to the park to enjoy the last few hours of the gorgeous weather before the cold front moves in tomorrow. We love spending time at Bass Pro. There is so much to do there; a playground, feeding the ducks and/or walking/hiking the trail around the lake passing the waterfall. My kids love it! Today was no exception, the kids had a good time watching the ducks skate around on the ice while they were at the park.

 

ducks bass pro

It didn’t take long before all three kiddos were heading towards the trail for a little family hike – sans the hubby who was working 🙁

“We’re going on a trip in our favorite rocket ship…”  The Little Einsteins theme song apparently seemed like a good fit, even though we weren’t on a rocket ship 🙂 nonetheless, the kids had a blast on our mini hike/adventure/treasure hunt!

 

Too many times I hear stories about kids and their video games. And while I don’t have anything against video games (in moderation of course) there is no better feeling than getting your blood circulating, muscles warm and your body moving!  And not to mention a great family activity! Being active doesn’t have to mean going to a gym everyday. Finding ways to be active as a family can make it fun and so much more enjoyable. My not so normal training day today was just what I needed to mix it up this week.

 

Next time your kids go outside – join them! Go on a walk, hike or mini adventure!  Life is all about balance. Today was a great training day for me and a great family day for all of us! Now that’s a Win-win!

 

How do you train?

Feel free to share your training stories.
Happy Training!

Got my Brooks on I’m ready to go…

December 9, 2015

Got my Brooks on I’m ready to go…

kailee bike

 

Something I haven’t done for a few days or so and constantly for way too long is RUN!

Life happens! There are times when life gets ahold of us and all we can do is get through it. Well, this has been me these last few months. And then with the cooler temps it’s not as easy to take my kiddos running with me so that limits my availability- excuses, excuses… I know.

Well this past Sunday the weather was warm enough, mid 50’s, so I got outside with 2 of my 3 kiddos. My 18 month old enjoyed a nice stroll (in the stroller) 😀 while I ran and my 6 year old rode her bike. What made the day so much fun was Kailee started saying, “hey mom, let’s race”. So we did! She would pick out a spot ahead of us and yell, “Ready,Set ,Go”! Surprisingly, I had to sprint to keep up with her on her bike. Then we would walk for a few minutes. And then with a huge smile she would pick out another spot…over and over, for about 3 miles this continued. 

My run turned into interval training which is perfect because I need to start working on my speed. My goal for my next half marathon, which is Hospital Hill 2016, is to be under 1:50. I will be incorporating speed work into my training workouts. So this was great!

Life always surprises me! When I thought I would take my kids last Sunday afternoon and get an easy run at best what I got was a great speed workout and an awesome afternoon with my daughter, Kash too! All three of us were laughing way too much and smiling the entire time. 😆 This was definitely one of my favorite runs! 

It reminded me that life is a journey. Our family is constantly growing and changing. We are not in the same spot for very long. So while some parts of your life can be overwhelming at times, don’t overlook the things that change too fast. Enjoy the journey…enjoy your family!

 

Happy Speed Training!!!

 

Got my Brooks on I’m ready to go…running with the family!

September 8,  2015

Got my Brooks on I’m ready to go…running with the family!

 

With less than six weeks from my first marathon now is not the time to slack on the training.  With the weather cooling off over the next few weeks I’m excited to have more family training sessions. On hot days I prefer to run in the early mornings while the kiddos are still sleeping. J  But as the weather changes, so do my runs. On several occasions I have even planned my route to swing back by my house and drop off and/or pick up my kids for a 3-4 mile run with them. Sometimes they choose to grab a scooter, bike, 4 wheeler, run with me, or a little of both. I’m lucky enough to have Kash (my 1 yr old) with me on several runs throughout the week too!

all 3 kids on trail

Here I am finishing up a run with all 3 kiddos – Kash is in the stroller! 🙂

3 kids running

Here they all opted to run! Even Kash decided to get out of the stroller and run. He got in a good 1/2 mile too!  🙂

 

It’s important to me, that I continue to include my kids on my runs even if I am training. If someone told me that in order to train for a marathon I would have to run without my kids for 18 weeks, I would have passed. Thankfully that is not the case! They are excited for me, they are excited to go see me run and therefore they are extremely excited to be part of the process. Growing up living a healthy, active lifestyle is not simply a wish I have for my kids it IS our reality. Living any other way just isn’t appealing to us. (Gladly so)

 

It is an amazing thing to watch my kids playing outside, running around. People often comment on my kids’ level of energy and stamina. I believe this is due to (a large part) their (mostly) real food diets and the fact that they are active regularly. It is amazing what are bodies are capable of if they are fueled and maintained properly. We wouldn’t put water in a Jag (‘s gas tank) and leave it sitting in a garage for 20 years and then expect it to drive perfectly, would we?!?!

 

Get outside with your little ones, young ones, old ones, parents, grandparents and get active. There is no better feeling that the one you have knowing you are truly treating your body like a temple!

 

kash walking dog 1

The cutest little dog walker and best running partner under 2!!!

 

 

Happy Training!!!

Getting back on track! Healthy Active Living

August 6, 2015

Getting back on track!

mousse-desserts-square.dl

We all know how it begins….it starts off so sweet and innocent; just like my 14 month old…and you feel so deserving and entitled….then, just like my 14 month old, it slaps you across the face (giggling the entire time). How can something so sweet and cute leave such a sting?!  Yep, I’ve been dealing with the same thing…only with desserts! 🙂

Yes, I did just compare my 14 month old sweet baby boy to brownies, cookies, ice cream…and so much more! He is even sweeter! 😉

It doesn’t matter that my brownies only take 5 ingredients and are made with all real food ingredients.They are still JUNK FOOD,a better option, but junk food nonetheless. And all it takes is a few “bad” days and suddenly you are off course heading downhill full speed ahead. This is when you start to reason with yourself, saying things like, “well I might as well order pizza tonight after the day I had” (you’re laughing because it’s true)….and there goes your “healthy eating”.  You might as well say “BYE BYE” to all your energy as well. And we ALL know what happens when you’re eating bad and have ZERO energy. YEP! You stop being active and start gaining weight and excuses.

I’ve been there done that…many times. This summer has been so hectic and the last few weeks were no exception, I got off track. And no surprise here, but my runs/workouts suffered. I noticed a HUGE change in my running and my energy level. When you are training for a marathon is not the best time to get off track. But guess what, LIFE happens. And all we can do is respond. But we get to pick how we respond and react.  So instead of saying ok maybe I’ll do the marathon next year, maybe I’ll start back eating better after summer, after this BBQ. Do NOT let the black hole of excuses suck you in! Make today, right now, the next meal, make that be YOUR turn around point. I always try to follow the 80/20 rule, eat well 80% of the time.

And remember, this is a journey we are on, constantly working to better ourselves. There will be bumps along the way, but stay focused and remember that you and your health ARE worth the work!

Need a little extra help? Try the 10 day herbal cleanse. I LOVE it! The cleanse helps to get all the toxins and cravings out of our bodies so we are ready to go again. We do one every 90 days just for normal maintenance. 🙂

 

Need help and/or coaching during the cleanse? Great! Send us an email. We LOVE helping people feel better and reach their health goals. Check out the meal plans here too.

 

Happy Thursday!

 

Got my Brooks on I’m ready to go…AND IT’S 100 DEGREES

August 3, 2015

Got my Brooks on I’m ready to go…AND IT’S 100 DEGREES

With the heat index into the 100’s on some days, it is HOT….to say the least! But what other options do we have? Run or not to run? I always choose RUN, it makes me happy.  There are few things I have noticed this summer and since I’m training for my first marathon running is an essential part. 🙂

Tips for running in the heat:

  1. If you feel tired and slow – it’s ok – it’s HOT – SLOW DOWN
  2. Don’t Over Do It
  3. STAY HYDRATED – before and after
  4. For longer runs (over 6 miles) I always take water with me – I use a fanny pack (haha, I know right…but I would rather wear one than to risk passing out from dehydration)
  5. Make sure you are fueling your body properly – food, water..etc
  6. Wear a hat – it helps protect from sun and sweat 🙂

My experience is that with time your body adjusts and you get better at running in the heat or cold and you learn to adjust as needed.

So you’re NOT training for a marathon….no problem. I still make an effort to get the kids out and keep them active. Running, walking, riding bikes, etc. Choose an activity that YOUR family enjoys, something you can all do together and then DO IT…often! 🙂

There is no reason to only run on the nice days. Stay safe and enjoy outdoor activities year round.

A few of my must haves for running in the heat: 

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Here are a few good articles with more tips for beating the heat.

http://www.runnersworld.com/run-nonstop/running-in-the-heat

http://www.active.com/running/articles/6-tips-to-run-through-the-heat

 

HAPPY RUNNING!

Banana Pineapple Green Smoothie

July 23, 2015

Banana Pineapple Green Smoothie

banana pineapple smoothie

I absolutely LOVE my green smoothies. I try to have at least one green smoothie per day! I have been flooded with people asking me for more green smoothie ideas and since I aim to please…I’m going to be posting a new smoothie recipe each week along with a few tips I’ve learned along the way. Each week I will pick a few fruits and experiment each day with different combinations and post my favorite!

 

Here are some basic guidelines to get you going.

 

Create your own yummy green smoothie with this awesome chart that breaks it all down. — SimpleGreenSmoothies.com

(taken from www.simplegreensmoothies.com )
Once you master the art of green smoothie making you can experiment and make your own yummy creations, but winging it right out of the gate…might not be the best idea.
This week’s Green Smoothie:

 

Banana Pineapple

2 Cups Kale

2 Cups Cashew Milk (or coconut water)

1 Banana

1 Cup Pineapple

1 Handful of Ice*

1 TBS Chia Seeds

½ TBS Vanilla

*I normally opt for frozen fruit instead of ice but in this recipe it works great. The banana adds enough thickness.

 

The cashew milk makes the combo of sweet and nutty flavor delicious! For a more tropical version try using coconut water or coconut milk.

 

How to make the Best Green Smoothies:

  • Blend the liquid and greens together first – this helps avoid any large clumps
  • I use fresh spinach/kale that I freeze – stay fresh longer and helps to make a cold creamy smoothie
  • Make smoothies ahead of time for one the go, in a rush meal ideas – Mason jars work great for storage – 2-3 days max in the refrigerator.
  • Add in a cup of plain greek yogurt – makes for an extra thick smoothie. 🙂
  • Enjoy!

 

 

If you have any fruit/veggies you would like to incorporate leave a comment and I will experiment!

 

 

 

Happy Blending!