Tag Archives: noexcuses

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!!!

Homemade whole-wheat blueberry muffins

August 13, 2016

Homemade whole-wheat blueberry muffins

blueberry muffins

So good my 2 year old couldn’t wait for me to snap a picture…he was already trying to grab one! 😀

 

One thing I really enjoying doing with my kiddos is baking! We have a good time trying new recipes, alternating old recipes and mostly trying the finished product! Muffins are always a great treat! And this recipe is so yummy! You can alter it to make so many variations it’s always a new recipe. Here is the recipe we love to use:

 

From: www.100daysofrealfood.com

SERVES: MAKES 12 MUFFINS

INGREDIENTS

  • 1½ cups whole-wheat flour (I used King Arthur’s white whole-wheat flour)
  • ½ teaspoon salt
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • ⅛ teaspoon all spice
  • 2 eggs
  • 2 tablespoons honey
  • 1 teaspoon pure vanilla extract
  • ¼ cup oil (I used coconut oil)
  • ¾ cup fresh squeezed orange juice
  • About 1 cup of total filling (berries, fruit, nuts, etc. – see below for details)
  • Muffin/Cupcake liners

 

Click on the link below for the complete recipe.

http://www.100daysofrealfood.com/2010/05/12/recipe-fruit-nut-or-berry-or-whatever-you-want-them-to-be-whole-wheat-muffins/

 

In this batched used blueberries. However my middle man loves when I use mange and my hubby like strawberry. Several times I switch out the juice with a non dairy milk. I have found that vanilla soy-milk, coconut milk and almond milk are excellent substitutions.

These muffins also freeze well. I will bake a few batches just for the freezer for snacks or lunches. When you need a good snack in a pinch and you have this in the freezer…makes life much easier! And you are more likely to avoid the gas station snack stop… been there done that too! 😕 And with school starting back, these are a great lunch addition. (they also make for a great pre and post run snack)

 

Happy Baking!!!

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

 

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!!!

Squat Challenge

January 20, 2016

Squat Challenge

 

If you are in need of a good leg workout – give this one a try! If you are like me – wanting to get a good workout in but not really sure what all or how much to do – this will simplify things for you. If your legs aren’t on fire after this workout, I’m not sure what to tell ya. 🙂

 

Take 1 minute breaks as often as you need. Focus on keeping correct form and DO NOT CHEAT. If you need more frequent breaks – take them! Throw this workout into the mix few times a week and see how fast you notice a difference.

 

Squat Challenge

  • 100 Jump Squats
  • 80 Body Squats
  • 60-second Squat Hold
  • 80 Jump Squats
  • 60 Body Squats
  • 40-second Squat Hold
  • 60 Jump Squats
  • 40 Body Squats
  • 30-second Squat Hold

Courtesy of Maria Kang’s Instagram – 

 

Happy Squatting!!! 🙂 🙂 🙂

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!

Homemade Hummus

January 13, 2016

Homemade Hummus

hummus crop

 

 

Do your kids come home from school starving?! Almost everyday after school the first thing Kailee says is, “I’m hungry”! I get it, I would be starving too! They eat lunch around 11:50 and by the time she gets home it’s about 4:15. The trick is finding a good quality snack and not to let them fill up on junk..this is why I don’t keep traditional “snacky” foods around.  It would be too easy to just hand it over – or eat it myself! 🙂 So, if you don’t want to eat it…DON’T BUY IT!

 

And if you are still feeling guilty about “punishing” your kids for making them eat healthy, click here!

 

One fan favorite in our house is Homemade Hummus! I love hummus and it’s so easy – and cheap to make. (Once you buy the tahini, which will make several batches)

 

We absolutely love this recipe from 100 Days Of Real Food . After tasting this you will never want to purchase hummus again.

 

  • 1 can of organic chickpeas (rinsed) or ¾ cup dried chickpeas
  • water
  • ⅓ cup cooking liquid (that is left after boiling dried chickpeas)
  • 3 or 4 tablespoons of lemon juice, to taste
  • 3 tablespoons tahini (ground sesame seeds – usually found near the peanut butter in the grocery store)
  • 1 clove of garlic
  • 1 tablespoon olive oil
  • ⅛ teaspoon of salt (or more if preferred)

INSTRUCTIONS

  1. If using dried chickpeas pick over and rinse them. Put them in a Tupperware container or bowl with water to cover by 2 inches. Soak them in the fridge overnight. The following day rinse them again and then put them in a small pot with fresh water to cover by 2 inches. Bring to a boil and then simmer for 90 minutes. Reserve the cooking liquid.
  2. If using canned chickpeas rinse them with water.
  3. In a food processor combine the soft chickpeas, ⅓ cup cooking liquid (or fresh water if using canned chickpeas), lemon juice, tahini, garlic, olive oil, and salt. Blend until smooth and add more liquid if a thinner sauce is preferred.
  4. Garnish with paprika if serving as a dip.

 

I will make a batch or 2 – and we like to use the hummus as veggie dip. It’s great as a spread on roll ups or with chips too!

 

Like most recipes, after I have made it a few times I change it up from time to time – adding sun dried tomatoes, more or less garlic, using eggplant (I got this tip from a Mediterranean Restaurant – so yummy!) Have fun and don’t be afraid to make it your own!

 

Happy Hummus Making!

 

Whole Wheat Honey Cinnamon Waffles!

January 5, 2015

 

If you need a fast, delicious and healthy breakfast option to help get your family back into the swing of things after break…these waffles are the perfect choice! They are always a huge hit in our house! Enjoy!

 

June 13, 2015

Whole Wheat Honey Cinnamon Waffles!

waffles

Growing up I was never a fan of traditional breakfast foods; ie pancakes, waffles and french toast.  As an adult I realize a major reason is I don’t like pancake and waffle syrup, ( the highly processed junk that has high fructose corn syrup, sugar and a ton of artificial colors and flavors). It always gave me a tummy ache (still does). And to load that on top of more processed crap, well, that always left me feeling horrible so I never enjoyed eating it. Thankfully as an adult I can recognize why I didn’t favor these particular foods as a kid and now I’m able to make much better versions of these for my family!

One big change is the syrup – we use pure maple syrup. It makes a HUGE difference. And a little goes a long way. I know what you’re thinking..it’s too expensive. Yes, real food does cost more. But if you are eating real food in a balanced way one bottle of pure maple syrup should last awhile.

My kiddos love the whole-wheat honey cinnamon waffles with pure maple syrup topped with fruit! While I have my waffle maker out I double the batch and freeze the leftovers. These are great for a fast and easy breakfast or lunch; and they are a much better option than most of the grocery store frozen breakfast waffles. Pop the frozen waffles in the toaster and spread them with cream cheese or peanut butter or a great snack too.

frozen waffles

Whole Wheat Homemade Cinnamon Waffles

  • 2 eggs
  • 1 1/2 cups milk (or 1 3/4 cup of using cow milk)
  • 1/4 cup oil
  • 1 1/2 tbs honey
  • 1/2 tsp ground cinnamon
  • 1/4 tsp baking soda
  • 1 1/2 cups whole-wheat flour (mix whole-wheat and white whole-wheat flour
  • 2 tsp baking powder
  • 1/8 tsp salt
  1. Preheat waffle iron
  2. Combine eggs, milk, oil, honey, cinnamon, and baking soda.
  3. Stir in the flour, baking powder. Mix well.
  4. Spread a small amount of butter onto the waffle iron when hot and spoon about 1 cup of batter into the center of the waffle iron. (cook 3-5 min until golden brown)

I have adapted Lisa’s recipe found in the link below. I have used Vanilla Soy Milk, Hemp Milk or Coconut Milk (depending on which is on my frig – they all work great). I have used the melted butter or coconut oil – coconut oil is my favorite. I have also added in mashed bananas or a few dark chocolate chips for special occasions. Make it your own and let the kids experiment with you, mine love it!

http://www.100daysofrealfood.com/2010/07/23/recipe-whole-wheat-waffles/
Tip: If you’re family is new to real food or eating whole wheat items try starting off with half white flour and half whole wheat white and ease them into it.  Making a complete change from white flour to whole wheat might be too much for the little ones to handle. Again the idea is to transition into a real food family and not drag your family there kicking and screaming! (I might have tried that…and it didn’t work very well) 🙂

Enjoy your waffles!!!

Peanut Butter

December 18, 2015

Peanut Butter

pb isle

What can I do? Where do I start? I often get asked these questions when families are starting their journeys towards a healthier, active lifestyle. I GET IT…it can be so overwhelming. Where do you start? What do you do?

Cut out processed foods!

Wait, wait, wait….there is no need to empty your kitchen and pantry into the trash; unless you are going full speed ahead and in that case, GO FOR IT! But for the rest of us, start small. And let your new habits develop as you go, which can make all the difference.

 

What I suggest is picking an item or two each week and finding a better alternative. I will try and help you out with this, by posting items that aren’t so good and a better alternative. I have found for me, the less work I have to do, the greater the chances I will actually do it. (:

 

One of the first items we changed in our house was Peanut Butter. We eat a ridiculous amount of peanut butter. From peanut butter and apples or bananas to power balls, even peanut butter and honey sandwiches. And these are just a few of the simple things….so needless to say, I wanted to make sure we were making a good choice with our peanut butter. As it turns out, we weren’t.  I mean, come on, peanut butter, it’s just peanuts, right? WRONG! Wow, I was so surprised at the amount of sugar in most peanut butter (among other things).
While the transition can take some time – after eating real peanut butter for an extended period of time, you really can taste the difference or is that just the chemicals?!?

 

  1. Choose an item your family uses fairly regularly.
  2. Check the ingredients – I use the 5 ingredient limit – if there are more than 5 ingredients, it’s very likely a processed food.
  3. Compare to other options.

 

It’s not hard to start eating better, but it can be time consuming, I get it. So that’s why we are here. Let us help.

 

Your mission, should you accept it – is to check the ingredients on your peanut butter.

 

It should contain = peanuts! and maybe sea salt. Remember, peanuts have all that good for us fat and oil…so yes it will separate. If is doesn’t…that’s because they have added chemicals to keep it from separating. Just stir up your peanut butter and leave the chemicals out.
I found this brand of peanut butter and we really like it.

Peanut-Butter-CreamySizes275

http://www.oldhomefoods.com/all-natural-peanut-butter/peanut-butter-creamy/

 

 

You can also find fresh, made that day, peanut butter (actual ground peanuts) at most health food stores.

 

What’s your favorite peanut butter brand?