I woke up this morning to rain and cool temperatures. While I was running in the rain and splashing through puddles, it brought me back to my childhood. I felt like a kid. It was so much fun to play in the rain, come back from a run soaked and muddy, and feel completely refreshed. Maybe because we don't get much rain here it was refreshing. When I came home from my run, I encouraged the kids to play in the rain, get as wet as possible, and splash in the mud. They kind of looked at me like I was crazy because I do not promote messes. They had the time of their life. It was something different and fun. Next time you have a rainy day, I encourage you head outside and play in the rain with your kids. If you don't have kids, exercise in the rain. There is something about it that brings you back to your childhood. Many times rainy days can easily be turned into minimal activity days spent on the couch. it's nice to get some of that energy out too!
After some fun time in the rain, we were all hungry. Oatmeal is comforting for breakfast and can be fast and simple and a better choice than cereal. Oatmeal has become our go to breakfast for mornings when we are in a rush. Once upon a time I bought oatmeal packets that were loaded with sugar but I have learned to make my own and tweak it to be healthy and the kids have never complained.
We use quick oats that can be microwaved. Each kid likes it differently so I make them individual bowls with different add ins. Everyone gets oats with vanilla almond milk. Then they have a choice, One of our favorite is apples and cinnamon. I just cut up some apple chunks and add cinnamon. We also like to add a banana and fresh or frozen berries. I mix the oats, almond milk, and add ins and microwave it for 2 or 3 minutes. I usually use 1/2 cup of oats and 1 cup of almond milk for each  which is more than enough. I never add honey initially but if the kids ask after they start eating it, I give them a squirt. Sometimes the fruit is sweet enough and they don't notice!
 

MM- The Price of Running

Running always appealed to me because you don't need a gym, a special location, or even equipment. All you need is a pair of sneakers. Right?
My dad was a big runner awhile back. He tells me stories about the sneakers he had that he wore bare and how you can run forever on a pair of good sneakers. Running can definitely be a very inexpensive past time and activity but there is another side to it as well!

This week I have spent a lot of time planning my trip to NYC. The trip planning made me think about the price I am paying for this training and race. I am going on the bare minimum side but money can be spent in this industry!
Running this race the frugal way will end up costing me over $1500. I am already on my second pair of sneakers. I invested in some comfortable running clothes. The race registration was $300. A plane ticket there.  That is the frugal way too. I am not paying for a hotel in NY. I don't buy top of the line running clothing and accessories. I am not doing any training programs or running clubs. I am not even racing any 5ks or 10ks as part of my training. And I am not getting massages.
For me the price I am paying for this race is worth every penny. I needed this race to push me out of my comfort zone and to make me work. Training for the race has also been the best therapy I have ever had and I am sure it is the cheapest out there.
Truly to run, all you need is a pair of decent sneakers. You don't need races or top of the line anything. But it does have the potential to be very expensive if you let it be. I encourage everyone to put on an old par of sneakers, step out the front door and go for a jog. If it grow on you, I encourage you to feed the passion by investing a bit of money into to great shoes, some nice running clothes, and a race that you have always thought you would never be able to do. The rewards that running gives back makes the cost seem like the best deal in the world!

Fitness Challenge- Inchworm Push-up challenge with a squat

This week's fitness challenge is an inchworm push-up with a squat. I love this exercise because it truly works your entire body and you also get a bit of a stretch with it. When doing it, engage your whole body and keep it tight. I would strive for 10 a day. However, if that is too difficult, you can start with one or two and then work up to 10 by the end of the week. It is very important to remember that this is for you. You are competing with yourself and pushing yourself.
This is a great exercise for the kids to join in on too. They love any exercise that allows them to act as an animal or insect. To increase the fun factor, it can be made into a relay race too.

Failures

As a beachbody coach, there has been a lot of talk about failing in our community. We all need to fail in order to truly succeed. This statement has really stuck with me and has made me reflect upon my failures in life as well as my success. Failure holds me back from so many things. It not the actual failure but more the fear of failing that holds me back. This fear of failure goes hand and hand with a lack of confidence. If I truly put myself out there, I may fail. I can't fail so I won't put myself out there.
I have spent a lot of time thinking about this which then makes me think of all the times I have failed. I fail at something on a daily basis and I have had big failures in life. But because of the daily failures and the big failures, I have been able to learn and grow so much. If I didn't have those failures, I wouldn't be doing what I am doing today.
In second grade, I struggled with reading and failed the grade. Because of this failure, reading has become my favorite subject to teach and I love to spend time with the struggling readers and take pride in teaching them to be confident readers.
I almost failed out of college my freshman year. I was put on academic probation with a 1.6 GPA. Because of this failure, I ended up graduating college in 3.5 years with a 3.5 GPA.
Last year, I competed in the Tough Mudder. I was not able to do the monkey bars on the course. I didn't have enough upper body strength and was really disappointed. I cut corners while training and didn't train hard enough. I went back to the gym and lifted harder than ever and really pushed myself. Because of that, I can do 5 real pull ups in a row without any assistance and can do the monkey bars at every playground I visit.
Upon my reflection, I realize that  a fear of failure is silly. Failure makes us who we are and pushes us even harder. If we don't put ourselves out there and continue to second guess ourselves than we will never really know what could have been and we will never learn and grow.
My goal is to act upon my ideas, put my thoughts into action, and go for it. This is a message that I teach my children and students multiple times a day and need to start applying to myself!

Every time I do a pullup, it is a reminder of how I turned a failure into success!

Milestones and Memories

As we get ready to turn the calendar to August, I like to take the time and check in on summer. I like to take note of what we have done and what we still need to do. It is amazing to think back and reflect. Some summers for us are filled with excitement and trips and experiences. This summer has been different for us. This summer was a summer of making memories, building relationships and reaching milestones. When I think back on it all, it has been so rewarding.
This summer we didn't go on a plane or even cross state lines. This summer we spent time as a family strengthening our bond with each other and working on ourselves and on our family. We rekindled relationships, we strengthened relationships, and developed relationships. We spent many afternoons at home visiting with friends, playing in the yard, and enjoying each others company. Each of the kids met so many milestones. Tate learned to ride his bike without training wheels, to swim, to write his name, and developed a huge vocabulary. Maya is seconds away from losing her first tooth, mastered so many swimming strokes, and became her own person with a mind that will not give to peer pressure. Ella gained confidence in herself, rocked the swim team, and learned to overcome obstacles and accept and grow from them.
As our summer is winding down with the school year fast approaching, I don't feel a huge need or rush to get the last things in. If we can continue to grow and develop, my wishes as a mom are granted. I hope the kids can appreciate this time too. We are so fortunate to have the time together! So as your summer nears it end, I ask you to think about the memories and milestones you have made. TIme is so precious with these little guys and so easy to take for granted!

MM- Intentional Training

This last week was my best week of training yet which led to my best long run. I took my bad run  and let it motivate me and guide my training for last week. I read an article about RAF (run as you feel) running. The article emphasized that it is good to run as you feel every once and awhile and not let your pace or watch dictate all of your runs. Well after reading this, it dawned on me that the majority of my runs were RAF runs. I went into this training with an idea of enjoying each run, making my runs therapeutic, and finishing the marathon in a better than average time.
Last week, I brought my watch with me and I kept track of my splits and my breathing to make sure I was pushing myself. This intentional training allowed me to get my split training time between an 8 and 9 on each mile. What I noticed the most was my breathing. It changed significantly because I was really pushing myself. Before I was keeping track of this, my splits were more in the 10/11 minute range and my breathing was not hard of difficult at all. I really haven't been pushing myself during this training but more got into the habit of clocking miles. 
With my intentional running, I was also intetnional at the gym with my weigthlifting. I also listented to my body, stretched, and concentrated on proper nutrition.
All of these factors led me to my best long run yet!  Not only was it the longest run yet, but it was also my fastest long run yet. I also felt great mentally and physically. And the best thing about this run is that I felt like I could keep going after mile 16.
This marathon training is the best thing I have done for myself and also the worst thing. It is hard! I am pushing myself to my limits. I am learning from mistakes. I am turning bad into good.

Squat Jump Challenge

I love working out my legs. I also think legs can be the most tiring and hardest part to work out. A great workout for your legs is a squat-jump. It can also get your heart rate up there pretty fast. While squats obviously build muscle in your legs, the jump actually engages your core as well. Squats are functional exercises and they burn fat. When I do squat jumps, my legs feel like jello afterwards.
My challenge for you this week is to do 20 squat jumps a day. Advanced would be doing all 20 in a row, going deep in your squat and springing high off the ground. A modification would be not going so deep in your squat and not jumping up so high. You can also break it down into two sets of 10 or 4 sets of 5 spread out throughout the day.
And yes, the kids can do this too! I call it frog jumps for the kids and I let them go all the way down. 

Almond Flour Chocolate Chip Cookies

Summertime in Colorado is usually very hot and sunny which makes it hard to spend too much time in the house and baking. This week was a bit uncharacteristic of typical Colorado July weather. We had two days in a row of high 60 degree temps and rain. It was a nice little break and allowed us to bake and play in the kitchen a bit.
Since giving up sugar and most grains, I find myself experimenting with cookie recipes for the kids. I usually just tweak traditional recipes. Sometimes they are great and other times they are just experiments that we don't repeat.
This week's recipe was a hit!

Almond Flour Choc. Chip Cookies
1 1/4 cup almond meal
1/2 cup choc chips or cacao nibs for sugar free
1/2 cup unsweetend coconut flakes
1/2 tsp. baking powder
1 egg
3 tbsp coconut oil melted
1/2 tsp vanilla extract

Preheat oven to 375 degrees

In a large bowl mix together all dry ingredients and then slowly add and mix the wet ingredients. Once all is equally blended, spoon 1 inch balls onto baking sheet. Bake for about 7-10 minutes or until the edges begin to brown. Cool and serve!

My batch lasted less than an hour!

Hiking Around the Front Range

We started this spring and summer with an idea to take the kids on as many hikes as we could. We strive for one a week. As a family we enjoy to spend quality time together in the woods. The kids aren't always excited to go on hikes and sometimes they may complain the whole way through them but afterwards they always feel great and are happy we did it. This post highlights our favorite family hikes along the front range of Colorado so far this Spring and Summer. All of these hikes are family friendly and are 3 miles or less.

Heil Valley  Ranch- There are a few different hikes here. The kids enjoy Lichen Loop the best. It is only 1.3 miles and there is a scavenger hunt there for the kids to complete. Highlights of the hike are the black squirrels and big rocks to climb on. It is very kids friendly! Can be done with a jogging stroller

Boulder Falls- Check to see if it is open first. It has been closed this year due to making it safer and rocks. We actually went 2 years ago but it was one of our favorite places. We keep hoping it opens back up soon. It is a quick and easy hike. There is a little bit of climbing on rocks and steps. This hike is less than a mile round trip. The waterfall is beautiful! If you head there and it's closed. There is a nice paved path along the river up the Boulder Canyon. That is always our back up. It's more of a walk than a hike. Only downfall is crossing the busy curvy road with kids.

Horsetooth Falls- This is another waterfall hike. I recommend going in the spring or early summer for the fall to be more than a trickle. The kids love to stand in the pool under the fall to cool down. It's a nice windy path to the falls. Round trip length is 2.35 miles.

Devils Backbone- This is a rolling easy hike for kids. There is a great picnic spot not too far to stop and have a snack or lunch. The trail is rolling and curvy. There may be a lot of bikers that you need to dodge. This trail hooks up to 12 miles of hiking so we usually go out and come back. Expect to see rattle snakes. The rock formations are really neat for the kids to look at.

Rabbit Mountain-This has become a go to place for us because it is close. There is a 4 mile loop and it after the initial climb it is pretty flat and easy for the kids. This is one of the more difficult hikes on this list to do with kids because of the distance.

Beaver Mountain Trail- This is actually a favorite hike in Rocky Mountain Natl Park. I know it's not really the front range but it is the best hike to do with kids in Rocky Mountain. We have seen animal every time going here. Elk are very popular here and last time we saw turkeys. If you do the whole trail, it is just over 5 miles but we cut it and do the initial loop. It is a beautiful trail through aspens and meadows. My favorite time to go here is in the fall.


Coyote Ridge-  This is a 3 mile round trip hike and there is a cabin with facilities 1 mile in. This trail actually connects to Devil's Backbone if you want to extend it. It is pretty gradual but hot! Watch out for rattle snakes

Chautauqua- There are so many options when you go to Chautauqua Park. There are many little trails off of the park and all are kid friendly. There is a lot to look at and great views as you climb a little. Some spots are stroller friendly too. A treat is to have brunch at the dining hall after a hike.


Ceran St Vrain- This is a beautiful area and was impacted by the flood but it has been repaired. Getting to it might be a little tricky though. There is a path that goes along the river and it is completely in the shade. We like to pick wild strawberries along the way. It is pretty flat and a wide dirt path most of the way.

I realize many of these hikes are Boulder and Larimer Counties but that's where we venture to. We don't get down south too often. Please comment and share your favorite hikes with kids too!

MM-A Bad Run

Last week, I came to the realization that not all runs can be good runs and that even though I would like them all to be good, there is so much to be learned from the bad runs. I felt pressure to fit my long run in even though I wasn't really ready for it physically. Because of my schedule, I fit my long run in prematurely and it didn't mesh with my lifting schedule. I have learned already during this training that I have to let my legs fully recoup after lifting them  before I go on a long run. But it took me a second time of lifting legs the day before  a long run to really understand this concept.
I went out for a 16 mile run. After mile two, my legs were already dead and sore. I should have listened to my body and postponed my long run but I kept going. It was at this point that I realized I am much stronger mentally than I am physically and this can really hurt me in the long run.
I ended up getting 14 miles in by justifying to myself the whole run. I knew I had a few days ahead of me that I could take it easy so even if I pushed myself through discomfort, it would be ok. Yes, after doing this, I realize how stupid that is and how fortunate I am that I have not injured myself so far.
Even though this run was painful and disappointing, I learned so much about myself and my running through it. For the rest of the training, I vow to listen to my body more and make running the priority physically.

Challenge- One Minute Burpee

This week I challenge you to do as many burpees as you can in one minute. Burpees are an amazing exercise that work so many muscles in your body. The exercise works through your legs, core, and arms. There are so many variations of the burpee. You can really push yourself or you can modify it if you are just beginning. You can also add a squat and do the push up to really push yourself.
Start today and use your minute burpee count as a guideline for the rest of the week. Try to push yourself to increase your burpee count by the end of the week. If you start with a modified burpee, try to do at least one regular burpee and work your way up to increasing your regular burpee count. Remember that this is for you. You are challenging your self and working to get better at yourself.

I had to share Tate's version as well! Not sure his version works  many muscles but it makes us smile!