It’s hard to believe school will be starting again in about 6 weeks! It can be a difficult transition for kids on many different levels. One of the hardest aspects of going back to school is getting up in the morning. With young kids getting out of bed can be hard and getting them into the car to get to school on time is even harder. However, just because you might be short on time it is essential that kids get a healthy and nutritious breakfast. When kids eat breakfast in the morning it is setting them up for success throughout the rest of the school day. With their little tummies full they will be able to focus on learning and have the energy to get through until lunch. Here are some simple ideas that are quick for those morning when you are running late to ensure you set your kids up for success. Getting back into the habit of a healthy breakfast is a good habit to get back to now, to help the transition to school go better!
Piece of toast with peanut butter and milk
Low-fat yogurt with some fresh or dried fruit or granola
Apple slices and peanut butter
Cheese stick and cup of fresh fruit or 100% fruit juice
Oatmeal with nuts or fruit
Fiber rich cereal and milk
Granola bar with dried fruit or nuts in it
Nutrition shake such as Pediasure, Boost Kids Essentials, or Carnation Instant Breakfast
We all have challenges in front of us. We all need to have goals. If we don’t push ourselves, or continue to try and “raise the bar”, things get dull, we get bored, and overall, we don’t get things done. We always have to keep striving for more. As I have said many times, you don’t know what you are truly able to accomplish until you try. The next goal again is Fargo Marathon with my daughter Megan. We have both been struggling a little this past week, so we have to take a step back, re-evaluate our plan, and come up with something to where we can get back on track. Nothing is easy. There are ups and downs. A real life “roller coaster”!
Exactly! You have no idea what you are capable of. Things are not always clear, and you have to learn to adjust, adapt, and move on. You can’t keep dwelling in the past. It is over. Tomorrow is a different day. Keep looking ahead.
If we always knew what was going to be coming up on, certain things would be much easier. I think it would also be somewhat boring. If life was predictable, there would also be no excitement. Be adventurous while you can. I think there is time to be adventurous with things until we are no longer here. We will not accomplish everything we want to do in our lifetime. Make choices, and keep on going!
Take some time to think about it. If you have a plan, it is easier to stay focused. You just have to remember that the plan is a guideline, not something set in stone. You have to listen to your body, your mind, and be attentive to everything else going on in your life. Adapt and make changes. Be flexible…in regards to everything!
Those challenges, “curve balls”, that come up, reveal how tough you really are. If it was so easy, there would not be a challenge in it. That is also the biggest part of the excitement of having a goal. You have to work hard to achieve it, and when you do, it means so much more to you. You just have to decide what your next goal is going to be.
Enjoy the adventure along the way. Spend time with friends. Eat things you like at times, because you earned it. Moderation is still the key. If you are too restrictive, you will just be even more unhappy, and not accomplish what you want. You need to splurge once in a while! Yesterday we went out for a long run…10 miles…as part of our training for the marathon. We thought we would get rained on from the start. Especially with the drought we have been having, I thought maybe it would help it we ran anyway. Maybe we would definitely get rain then! We made it 8 1/2 miles, and then got poured on. But, it did not stop us. We don’t know what the actual marathon day is going to bring, so we have to be prepared for whatever mother nature throws at us.
Bottom line, the sign was pointing to us! Move! Try! If you want to achieve something, go for it. Some times it may be a little unpleasant. The end rewards are worth all of it! Enjoy the ride along the way.
We don’t know when that final finish line is going to be. But hopefully we are going to experience a lot of finish lines with many goals along the way. What are you waiting for? Decide what you want, figure out a plan, and then take action. How are you going to “raise the bar”? Only you can decide that. You don’t know what you are capable of until you try. Good luck! Keep moving everybody!
Activity in the summer has challenges just like winter– we often use excuses like “we’re too busy, it’s too hot out, it’s raining, etc” to not stay active. I have actually heard several of these just this week!! Check out the ideas below to help you stay active in the summer and make the most of the nice weather while we have it! These ideas will help you get your 30 minutes of exercise in/day.
•Check out the awesome trail we have–get out walking or on a bike and enjoy the scenary!
•Take in the zoo! You’ll get to explore and check out the animals, but also enjoy a nice walk. My son Corbin loves the zoo–the picture above is of him checking out the tiger.
•Take a walk through the park! We have many nice parks in town and at the lake–explore and enjoy!
•Most yard work is great exercise that will burn tons of calories. Try using a push mower over a riding one for exercise!
•Are you competitive? Join a softball team or go golfing. If it’s rainy outside, bowling is also a fun activity for indoors.
•Sign up for a 5k race! If running isn’t your thing, you can always grab a friend and walk together.
•If you don’t belong to a gym, try exercise videos at home when the weather is acting up.
•Work your muscles if you’re on the lake or river! Waterskiing, tubing, kayaking, and paddle-boarding are great workouts.
Hope you are all having a great 4th of July, and celebrating Independence Day in a fun, and safe way. Independence is definitely worth celebrating. We also cannot take it for granted. We have all been through a lot this past year and half with the pandemic, and it is so nice to be able to be out and about more often now. We should be appreciating our freedom now more than ever.
Thursday July 1 was the Freedom Day 5k put on by DASH here in Watertown. This was a group picture of many of us involved with out run club. It was a great way to get set for the extended holiday weekend. They had super soakers spraying us down when we came across the finish. It felt great because the temperature at the time of the race was around 90 degrees. Here is Megan, then Sarah, and me as we came across the finish!
Then, Sunday morning, our run club decked out again in our red, white, and blue, and carried flags on our run. We were proud to show our spirit. We have been meeting together for runs for several years, every week, and this day happened to also be on the holiday.
This was just another example for our group, people who like to run…friends…to get together and celebrate. We solve problems, listen to each other, vent our frustrations, and problems, and have help from the others solving them. Freedom is not something to take for granted. We had a time due to COVID that we did not formally meet, and that was really tough. Each week it felt like we were really missing out on life. Enjoy the freedom we have!
So from our run club, WARC, Watertown Area Running Club, Happy Independence Day! Celebrate well, and for the right reasons. Enjoy life, and don’t take freedom for granted. Keep moving everybody!
July 4th is such a fun holiday to gather with friends and family and enjoy delicious food and outdoor activities. Food is usually a very large part of this holiday, as it should be! Making fun recipes and eating delicious food is very enjoyable. There are a few very easy switches that you can make to improve the nutritional value of typical “grilling” type foods. Enjoy the day and truly embrace the quality time with your family!
Switch to whole grains.
This is one of the easiest switches you can make! Instead of purchasing white buns and bread, purchase things that are made of whole grains.
Use fruit where you can!
Everybody seems to love refreshing fruit on a hot summer day so add fruit in where you can. You can even do something as cool as making a watermelon cake instead of cupcakes or in addition to them. Another option is to make fruit kabobs and a fresh fruit salad.
Add in your Veggies.
Veggies can be added to many salads or slaws. A veggie pizza is always a good option and so delicious!
Choose lean meats.
Be sure to use meats such as chicken, turkey, or 90% lean hamburger.
Offer non-alcoholic alternatives.
Many sip on alcoholic drinks throughout the day but if you have alternatives around it could help remind you to choose other options. Sparkling water with fresh fruit is very hydrating and satisfying.
These are a few easy things that you can implement into your 4th of July for a fun and healthy day! Have a fun and safe Fourth with your family and friends!
Well, I am going to run another Marathon! 16 completed, and the number will continue. I am going to run the Fargo Marathon in September with my daughter Megan, and Sarah. I have always wanted to run a marathon with my kids, and she will be the first one. I will see what time brings for Nick and Molly. We began following a schedule over a month ago, and we are doing our long runs each weekend. I was not sure I would do this again after my health issues 2 years ago, but as long as it is not too hot that day, I have been given clearance to run this. I am looking forward to it! This will be Megan’s first one, so the time it takes us does not matter. We will be helping each other, and Sarah will be along to keep an eye on both of us!
I posted this picture last week also. They have been going along with me for years to marathons…as spectators. Now Megan will be a participant. The run bug bit her hard!
This was after our 12 mile run Saturday morning. We are still looking pretty good. We got done before the rain came. Each week we keep building the mileage. With help from our run club members, we will do this. Many of them are going as well to do either the Half Marathon, or full Marathon as well. It will be a good get away weekend.
We are keeping track of our mileage, and of course, we have to spend time in the Reiflex center doing strength workouts as well. After all, we need our arms, and core, for this as well, not just our legs.
And of course, Dakota has to get in on it too. We are, after all, family! She helps keep us motivated as well.
We are going to keep running along, working hard, spending time together, and making more memories. The running is only part of it. The best part is the time spent together, talking, laughing, giving each other “crap”, and keeping each other motivated! The plan is to run together start to finish…and like I said earlier, Sarah is running with us to keep us both in line!
There will be more posts in regards to our training. After all, it is a marathon. We have months ahead of us yet. Hopefully, everything will be good for all 3 of us, and that we will have a great day, and enjoy the experience. Who knows what Megan will think of it. Sarah said she would only do one, and this is now her second one. Time will tell. I am ready to make more memories. Keep moving everybody!
