Tag Archives: HEALTHYPARENTS

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!!!

Turkey Trot 2016

November 24, 2016

Another year…another list of blessings to be thankful for today and everyday!!! This year I am particularly thankful to for family and friends that fill my life with joy and laughter!

I hope everyone has a Blessed Day!

 

November 25, 2014

Turkey Trot – Thanksgiving Day Traditions

trail

 

Most people know that I love to run and I run almost every morning.  And either because of this or in spite of this, I have unknowingly created my own Thanksgiving tradition; my own personal Turkey Trot. For the last 10+ years I have ran every Thanksgiving Day morning. Whether I was pregnant, just had a baby, running a little, or running daily I have always ran on Thanksgiving.

As Thanksgiving was approaching this year, I realized that I had created my own tradition. It is a wonderful thing to take time to be purposefully thankful. And that is what my Turkey Trot is all about. I take time to thank God for all the wonderful blessings in my life and to allow myself to feel his presence. In a world with so much “stuff” it can be easy to forget what is truly important in life.

As you enjoy your Thanksgiving take a few minutes… or an hour to run, walk or sit outside and enjoy God’s Beauty and allow HIS peace to wash over you.

Have a Happy Thanksgiving!!!

Fruit Bowl vs. Cookie Jar

July 30, 2016

Fruit Bowl vs. Cookie Jar

Fill up your fruit bowl and trash the cookie/snack jar!

 

fruit bowl

It’s summer, the kids are out of school and home…eating everything in site! Sound familiar? Yep, this is totally the case for our house!  When the kids come inside from playing outside or from swimming try having some fruit ready and waiting for them. Most fruits you can pair up with a nut butter and/or some almonds to make a healthy and filling snack to help re-fuel your kids, with no sugar crash!  🙂

I try to keep my fruit bowl stocked (which can be challenging with 5 of us) so the my kids can grab a piece of fruit when they are hungry. So load up your fruit bowl, keep it stock and out in clear view and reach of your kids! When they are searching for a snack and walk by they just might start grabbing the fruit and stop requesting the other junk! Plus, a full fruit bowl just looks so pretty! 🙂

If you are just beginning your journey and the thought of no chips or processed snack foods sounds impossible…and you are wondering how you can ever get these non food items out of your house, check out the link below!

 

Happy Fruit Bowl Stocking!!!

 

 

 

How do you get your kids to eat healthy food?!?!

Green Smoothie Tips

July 18, 2016

Green Smoothie Quick Tips

Hey everyone! I have received a ton of requests in the last few weeks for smoothie recipes…so I wanted to share some quick tips with everyone…and you can always click on the Green Smoothie Tab at the top of the page for more information on these delicious treats!

 

 

One of my favorite green smoothie sites is: http://simplegreensmoothies.com/

 

 

Here are some great tips to get you going!

 SGS_makeasmoothie4

  

For more delicious green smoothie concoctions, check out the links below.

  

http://theactivefam.com/green-smoothies/#sthash.2GvTPztp.dpbs

 http://theactivefam.com/runners-smoothie/#sthash.0aDYrdWI.dpbs

 http://theactivefam.com/2015/07/#sthash.rDFCKUKP.dpbs

 

Peanut Butter Cup Smoothie

April 28, 2016

Peanut Butter Cup Smoothie

 

pb bup

 

I have FINALLY hooked my hubby on green smoothies!!! 🙂 For those that don’t know Sai, he is not always excited to try new things. He started by occasionally taste testing my smoothie and then he started drinking one daily but only because I would make it and say, “here, DRINK IT”! Now, he wakes up and asks, “what no smoothies today”!

Yes, this process has been going on for a few years but some people are more difficult to convince. For Sai, he has seen and felt the difference in his days after he has a green smoothie for breakfast. He will often times have TWO, one in the afternoon as well!
So wives, husbands, daughters, brothers, moms and dads; if you are trying to share the greatness of green smoothies with the ones you love be patient and keep sharing. Start with the recipes that will be most comfortable for your loved one and then expand their horizons gradually over time.  

If they are a peanut butter cup lover like us, try this delicious smoothie for a starter! Anything with peanut butter has to be good!

 

Recipe Adapted from Simple Green Smoothies

Peanut Butter Cup Smoothie 

  • 2C Spinach (I use fresh spinach that I have previously frozen)
  • 2C Almond Milk – unsweetened
  • 2 Bananas
  • 3TBS Cacao
  • 2TBS Peanut Butter

Blend Spinach and milk until smooth. Add remaining ingredients and blend well.

 

Enjoy!

 

Share a green smoothie with someone you love, you can change their life!

 

Happy Sharing!!! 🙂

 

Got my Brooks on…I’m ready to go…almost…maybe…maybe tomorrow?!?!

April 13, 2016

Got my Brooks on…I’m ready to go…almost…maybe…maybe tomorrow?!?!

 

 

running with all kids

 

Ever just have ONE OF THOSE DAYS?! It seems the busier we get the more days like this I have – and yesterday was no exception. After maybe 4.5 hours of sleep, and long day of work, work, kids and work I get Kailee from school and I’m thinking, “OK, I have 2 hours before gymnastic class…I can totally squeeze in a nap!” (funny thing is, I never nap – no time) I also know I’m training for the Hospital Hill Half Marathon and I need to get in a 4 mile run and strength training today. Yes, I could put it off until tomorrow – but friends, that is a slippery slope – why put off till tomorrow what we can do today.

 

After we got home, I feed the kids and we packed up to go for our run! My hubby trains in the evenings so either I take the kids or I don’t go. On occasion I will go for a night run, but I knew I was too tired for that today! It wasn’t by best run, but I got my miles in and it was a decent run. Most importantly, my kiddos had a great time. Kailee LOVES riding her bike and the boys just love being outside. They even got out and ran about 1 mile with me – and afterwards I was so happy we went. After gymnastics class I was able to squeeze in a good strength training workout and then bed! 🙂
Everyday, every workout will not be perfect…DO IT ANYWAYS!  

There is no perfect time to start…there is only TODAY!

 

If you have pics training with your kiddos, please share!
There is still time to join us at Hospital Hill ! Register today and use discount code HHRKELLI.

 

How are you training today?

Happy Training!

 

 

 

Tempo Runs

March 23, 2016

Tempo Runs

temporun3

 

 

 

Last year while I was training for my first half marathon and then my first marathon I did not incorporate speed training. I was solely focused on finishing each race, which I did. Now, this year my goal is to work on my times and become a faster, stronger runner. One of the most powerful tools for doing just that are temp runs. One thing that is great about a good temp run, is they are short – at least compared to a long run! 🙂

I have noticed that when I follow a particular training schedule I stick to my workouts and get much more out of my training than trying to do it myself. And let’s face it I am but no means a running coach. Last year I followed Hal Higdon’s Half and Marathon Training Schedule and that’s what I’m using this year as well. The only difference being I have moved up from novice to intermediate, since I have now completed a marathon and I’m also focusing on speed training. The workouts are slightly different but I can’t wait to see how I feel after the first 12 week training. My goal is to get my half marathon time below 1:50. I will be running The Hospital Hill Half Marathon. There is still time to join me. Register today. Use code HHRKELLI.
If you are interested in learning more temp runs here are a few good articles.

http://www.runnersworld.com/tag/tempo-run

http://www.halhigdon.com/training/51132/Half-Marathon-Intermediate-Training-Program

Happy Speed Training!

3 Tips for Living a Healthy Lifestyle

March 15, 2016

3 Tips for Living a Healthy Lifestyle

nye res

We are moving into week 11 of 2016. Do you remember your 2016 New Year’s Resolutions? Were they to eat better, exercise more, lose weight. Etc.….are you sticking to them or have you already kicked them to the curb?!?!?

Well it’s not too late to make 2016 a great year for you AND your health.

 

3 Tips for Living a Healthy Lifestyle

  1. Ditch the gym
  2. Ditch the diet
  3. Ditch the scale

 

Ditch the Gym

The truth is so many people are wasting money on a gym membership because they either don’t go or they don’t know what to do when they are there. If you have been going to the gym regularly for months and still no results – chances are you are wasting your time and money. In order to get results you need to know what to do and how to do it. Those of you that know your way around a gym, keep it up! For the rest of us, STOP wasting money and get a new plan.

 

Cardio – the easiest and cheapest exercise. Get outside and walk, jog or run. Take your kids with you. This is a great way to spend time together doing something that is great for your health. Have a bike? Ride it! This is another great way to turn “going to the gym” into a fun family activity.

Strength Training/ Cardio Mix – there a several good DVDs on the market to choose from that would serve the purpose. One of my favorite DVD workouts is the CU24 Level 2 . This series is great and you get an amazing workout in only 24 minutes! No time lost here driving to the gym! Pick a DVD and commit to doing it 3-4 times a week.

Ditch the Diet –

Stop bouncing from diet to diet. I have done this so many times over the years, until I discovered the power of eating real food. You hear about a friend that lost weight by eating only carrots with her left hand (or something just as bizarre) so you think, OK, I should that that. NO, you shouldn’t! There is no secret to losing weight, maintaining your weight, and/or feeling good. Put good stuff into your body and you will feel good. Put a ton of junk into your body and you will feel yuck! It’s that simple! Check out our meal plan guides if you are needing help figuring out how to get started.

Cleanse – a good quality cleanse can help detox your body of all the toxins and help to reset your metabolism. There are also many cleanses available today. Here is a great 10 day cleanse option.

Supplements – As much I as try to eat a wide variety of foods, I know I’m slacking. I have my favorites and often times I just overlook many of the other options. Taking high quality wellness supplements are a great way to ensure you are getting all the necessary vitamins and minerals to keep you feeling great. As part of our daily routine we take CorePlex with Iron, OmegaPlex and ProBiotic Restore.

Ditch the Scale –

If you do everything 100% will you lose 25 lbs in a week? Probably not, but that’s ok! The amount of time and effort you invest in your health will determine the rate of your results. Instead of making a goal of losing ___ lbs in 10 days, try making a goal to add in cardio 3x a week and a strength training video 2x a week. If you are eating better, exercising more and feeling better…you are doing great!

a yr from now

If you are looking for a great program to help jump start your weight loss goals and you are ready to start feeling better, try the 24 Day Challenge!

 

Have questions? Not sure where to start? Just ask! We love helping people on their journey to a more active, healthier future!

If you need a goal – start running, start training and signup for Hospital Hill today! Use discount code HHRKELLI.

 

Happy St. Patty’s Day!!!