5K Run/Walks in Kansas City: Sweetheart Run/Walk

What: Sweetheart Run/Walk

When: (stay tuned for 2025 date)

On a personal note, here's my walking story for National Walking Day a couple of years ago with an update.

Run/Walks in Kansas City: GEHA Field at Arrowhead 5K

What: GEHA Field at Arrowhead 5K

When: (stay tuned for the 2025 date)

Where: Arrowhead Stadium, One Arrowhead Drive, Kansas City, MO

Details from 2024: Join us on Friday, May 10th, 2024, for the 11th Annual GEHA Field at Arrowhead 5k & Kids 1K, where you will run on the same field your Kansas City Chiefs play on!!!

5K Run/Walks in Kansas City: Battle of the Bean

I love walking. Walking on a treadmill is fine, but I love walking outside the most. Now that we live in the country, it's so peaceful to walk. I get off the main road and into the neighborhoods and rarely see a car. While walking, I listen to a variety of things on my phone: audiobooks, podcasts, Marco Polo messages (and I sometimes leave them while walking too), music. I'm a fan of multi-tasking, so I get to have some time out of the house, get some exercise, and also feed my brain with a book or information or friend/family updates or uplifting music.

3rd Annual Poker Run in Lindsborg, KS May 27, 2023

 

Join the Post #140 American Legion Riders on Saturday, May 27, for the 3rd Annual Memorial Day Poker Run. Registration begins at 10:00am. Kickstands up at 11:00am.

Ride the poker run and stay for great food and live music by Sister Sarah Tree. $30 gets a poker hand, a t-shirt, meal, AND music.

More information can be found at ALR POST140 Facebook page. The American Legion Post 140 is located at 524 E. State Street.

Achieving Your Fitness Goals with Personal Training

Personal trainers have various skills and resources to help clients achieve their health and fitness goals. However, if your client list is losing steam or you need to get the desired results, you may need to revamp your strategy.

One way to do this is to create attainable goals. That way, you'll have a plan to follow and motivate yourself.

Schedule Regular Sessions

Regardless of your fitness level or current goals, scheduling regular sessions with personal training is essential to ensure you're getting the most out of your workouts. Not only will you be able to stay on track, but you'll also learn how to exercise properly and safely.

Your trainer will be able to assess your progress and make recommendations for changes to your exercise routine. For example, suppose they notice you're performing a particular exercise incorrectly or that you have an imbalance in your muscle groups. In that case, they'll adjust your routine to help you reach your goals.

Achieving your fitness goals is a big step toward a healthier you. So, be sure to celebrate your successes.

Introduction to Bike Training Programs - What You Need to Know

 

Bike training programs can be an effective way of taking your cycling performance to the next level. Whether you are just starting out or already have a lot of experience, there are many things you need to know. 

Base training

Base training in an MTB training program is crucial to improving endurance and preparing your body for the rigors of racing. A well-designed base training plan will include aerobic and anaerobic workouts and an appropriate variety mix. While there are several different types of base training, the most effective method is to build an aerobic base. This allows the body to use more fat as fuel, thus preventing bonking. It also increases capillarization and mitochondrial function, which allows muscles to perform more efficiently. Traditional base training involves long, low-intensity rides outdoors. This type of riding is typically done after the end of a season and is a time-tested and proven strategy. However, it is only for some. Base training may improve your cycling fitness over the winter months. However, you do need to plan your schedule accordingly. There are two main types of base training for cyclists, the Traditional Base and the Sweet Spot Base. The Traditional Base is more complex and requires a more significant time commitment.

How to Stretch Properly Before Exercising

 

via Pexels

Do you stretch before you work out? If not, you should start. Stretching before you exercise can help improve your performance, prevent injuries, and make your workout feel easier. This blog post will discuss the best ways to stretch properly before exercising and also provide a few tips on how to make stretching more enjoyable!

Warm-up

First, it’s important to warm up your muscles before stretching. You can do this by walking or jogging for a few minutes or by doing some light calisthenics. This will help increase your heart rate and prepare your muscles for stretching.

10 Ways to Transform Your Life This Year

Are you ready to transform your life? Have you been thinking about making changes to your daily life or working towards a future goal? When you’ve been having these thoughts, you may start to realize that they’re just not going away. Because unless you’re ready to do something about them, you may find that you just keep wishing you could make changes. And this doesn’t have to be because you’re not happy now or you’re feeling down. It might just be that you know that you want to take your life in a new direction or that there’s more you can achieve. And that’s so true. If any of us have goals and dreams, we are certainly able to want to go after them and achieve them. But you have to decide that you want it enough.

Why Does Self-Isolation Boredom Set In?

What could be so bad about staying at home for a few weeks? 

But, self-isolation during the pandemic is a lot more than just staying at home. It takes its toll, both mentally and physically. It doesn’t matter how much you love your home. The prospect of not going out as you usually would, for a walk in the park or a catch-up around a cup of coffee, can create a lot of mental pressure. Boredom kicks in. You’ve been trying to keep yourself busy, but despite a huge list of hobbies and activities you could do, you can’t help but feel too bored to do anything. Why is that happening? 

You spend too much time indoors

The most common mistake that affects your energy levels is to stay inside for too long. It’s not always easy to go outside every day, especially if you are worried about virus spread. However, in the long term, failure to get enough direct sunlight exposure will affect your vitamin D levels. Vitamin D is linked to your immune system and your mental health. It can make you feel sluggish and down, which often translates into a sense of boredom. Get yourself out with simple and fun activities where you can control all the risks. If you live next to a park or a woodland area, grab a cornhole game – you can click here to pick some fun-looking designs – and some sunscreen lotion. Ideally, you want a self-contained game, hence cornhole, but cricket, football, rope skipping, or even handball can be a lovely family activity. 

Your home workouts lack excitement

You’ve been trying to work out every day at home. But you can’t get excited about your yoga mat and dumbbell anymore. It’s time to get creative and create a new approach to sports. It’s not safe to join a sports club yet, but you can build your own active studio at home. With a little DIY magic, you could create your own indoor rock climbing adventure in the garage. Rock climbing can be a lot of fun, even indoors. You may not need to prepare like you would in a professional climbing venue. But you’ll still need some gear, namely a pair of shoes and a chalk bag. 

You don’t feel like you’re doing anything productive

You’ve had a long list of skills you’d love to learn in self-isolation. It’s been weeks now, and you find that you still haven’t managed to learn any new French vocabulary or to practice your splits. It’s been an unproductive lockdown. And you know what? It’s okay. You don’t have to be productive. The lockdown is not about making you a better person. It’s all about staying safe. So stay safe, and stop pressuring yourself into turning a pandemic into a skill challenge. It’s normal to feel down and to lack the motivation to go through your to-do list. It is an exceptional situation, and, as such, you should maintain mental clarity by refusing to let yourself feel guilty about your achievements or lack of. 

We can’t say it often enough. During the pandemic crisis, your mental health matters just as much as your physical health. While most people think about depression or anxiety, boredom is actually the most common symptom of lockdown fever. Tackling boredom can help you manage your mental health… Besides, it’s also super fun to be positive about your activities and yourself. 

How to be Calmer in Life

 Have you ever seen people be totally calm in even the most difficult situations and wondered what their secret was? Some people just seem able to keep a level head no matter what is going on around them, and it is these people who are the most healthy in mind and body because they don’t allow external influences to affect them. They keep grounded and peaceful and are therefore better able to come up with solutions to the problems facing them. If you would like to know how they can do this and use this calmness in your own life, here are some great tips. 

 

Image from Pixabay

 

Regular Exercise 

Exercise is crucial for many reasons, and the ability to keep calm no matter what (as far as possible, at least) is one of them. When you exercise, your body releases endorphins, hormones that are known to improve the mood substantially. In fact, ensuring your hormones are well balanced in general is also a good idea, and there are many ways to do this, including online testosterone replacement therapy. 

 

When you feel happy, you will also be calmer, and you won’t make any rash decisions. If you think of the times you have felt stressed and angry, you will know that it’s easy to say or do the wrong thing that you later regret. Exercise more and have more endorphins in your body, and you will be able to think before you act, keeping you calm. 

 

Practice Mindfulness 

Life is busy, and being busy all the time doesn’t always leave much time for being calm; it’s stress and anxiety for most of the time. This is where being mindful can help immensely. Being mindful means living in the moment and not worrying about what happened in the past or what is going to happen in the future because, for the most part, you cannot change this. There are many ways to practice mindfulness, and finding your best path may take a little time, but it will be worth it. 

 

Some people find that meditation works well for them, for example. Others prefer a walk in nature, yoga, or doing something artistic such as painting. You simply need to find something that takes up your entire focus, even if it’s only for a little while. When you get back to ‘real life’, you will be much calmer for it. 

 

True To Themselves

What is it that you love more than anything? What puts the biggest smile on your face? This is the path you need to follow, either as a career or hobby. Not doing what you love will lead to frustration and sadness – it could even cause depression. Honoring your own truth and doing what makes you happy will reduce the frustration you might be feeling and help to keep you a calmer, happier person. This is true even if there are aspects of your life that you don’t like; as long as you find time to do whatever makes you smile, you will still be calm. In fact, this can help you deal with the less positive parts of your life because you will be better able to think about them and come up with a rational solution. 

 

Down Time 

It may feel as though you simply have to be on the go at all times to get everything done and keep everyone happy, but this won’t help you to be calm and could even mean that your productivity and efficiency are reduced. Taking some time out to relax and just unwind, whether that’s a vacation away from it all or an hour or two of doing nothing at home, will mean you can come back to work or life in general with a better attitude, and you’ll be refreshed. This means you will get your work done more efficiently, even if you have a little less time to do it. This is a great way to remain calm – if you feel yourself boiling over or feel totally overwhelmed, just step away. It doesn’t have to be for long, just enough time to re-set yourself, and then you can continue calmly and more happily. 

 

Honesty

Trying to please everyone all the time means that you can end up feeling dissatisfied, not just because it means you find it hard to say no and are therefore busier than you should be, but also because you are not being true to yourself. Every time you agree to do something that doesn’t fit with your true ideas and feelings, you are stopping yourself from doing something that you really do believe in and want to do. The more honest you can be by saying no when you can’t take on any more work or when you disagree with what is being asked of you, the calmer and happier you will be in general. 

Workout Tips For The New Mom

Congratulations on your newborn baby! Right now, you’re probably on a total high from the labor experience while feeling totally exhausted. That tiny bundle in your arms is about to keep you feeling exhausted for a few years, so it’s rather important that you know how to get back to feeling more of yourself. There is a lot of things that your baby needs and the most important is a happy and healthy parent. This doesn’t mean snapping back to a pre-baby body that you gently nurtured and cared for, it’s about giving yourself the right amount of energy so that the demanding night feeds don’t take too much of a toll on your body.

There is an absolute ton of information out there about getting back into fitness when you’ve had a baby. Some of it is helpful, some of it is unrealistic. All of it is going to depend on how you feel and the type of birth that you’ve had. Mom’s who have had a c-section, you know the rules about waiting to get fit after you’ve had your baby, so step on back for a few more weeks and allow yourselves to heal properly so that you don’t do any damage. For those who are able to start easing themselves into exercise, don’t push yourself too hard. Your body just made, carried and birthed a child; it needs time to heal, too. So, how can you get back to feeling energized and ready to take on the night feeds?

Image Source

Be Happy. Firstly, your body has gone through a lot. It took nine months to change, so you need that much time at the very minimum to change it back again. You’ve got a brand-new little person in your life to enjoy, so focus on breathing in that scent. The workouts will still be there after your six-week check.

Equip Yourself. Working out after birth doesn’t mean you will be heading to the gym to start pumping iron. If you invest in the right double jogging stroller, you can add weight with a toddler as well as the baby and go to the park. Even doing your daily errands can give you a little bit of a workout boost – as long as you slowly get your heart rate up, you’re going to be burning off some calories.

Do SOMETHING. It’s hard to get up and go when you’re pinned to the sofa on the fourth breastfeed of the day and you’re still in your pajamas. However, there is a big wide world out there and you need fresh air as much as the baby needs vitamin D. Get up, get dressed and go for a walk. It doesn’t have to be a long one, just enough to get you moving. Go further every day.

Be Real. You’ve just had your baby. You cannot hope to lose the weight instantly, and you need to be gentle with yourself when it comes to goal-setting. Motherhood is trying enough without added pressure.

Mom, you’re doing an amazing job. Body confidence doesn’t get much better than when you know you’ve created life. Go you! UPDATE: Check out this post from April 2020 on CoolBaby Mom about the Best Double Jogging Strollers!

On a personal note, here's my walking story for National Walking Day a couple of years ago with an update.

Career Options to Pursue in the Health & Fitness Industry

 Having a passion for health and fitness can often take over your life as you know it, as you soon begin to think about nothing other than achieving optimal well-being. As a result, dragging yourself to a dull 9-5 desk job just to pay your bills can take its toll on your emotions, encouraging you to feel as though you're shelving your true love in order to survive financially. Thankfully, you needn't suffer through such career dissatisfaction for much longer, as there are several brilliant ideas and pathways that you can explore to establish a profitable career in the health and fitness industry. So, if you're interested in finding out more about how you can find a rewarding job that better aligns with your personal goals and hobbies, then simply read on! 

Image by Mitesh Desai from Pixabay 

Personal Trainer 

Becoming a personal trainer is one of the easiest ways to break into the health and fitness industry, as there's a constant need for motivated and enthusiastic professionals who are looking to help others reach their goals. It's important to note that despite the misconceptions, you don't need to be a size 0 athlete to become a personal trainer. You just need to be clued up on health and fitness, boasting a qualification that proves your abilities to train others with a positive attitude to ensure your clients come back time and time again! There are many different qualifications that you can pursue to become a personal trainer, including an online group fitness certification that you can complete without having to quit your current role. Once you have the right training, you can either approach a fitness center or gym to become an in-house personal trainer, or manage your own workflow by becoming self-employed as a freelance personal trainer. The latter can take you all over the world if you're able to gather the right clientele, whereas an in-house role will likely provide a more stable, secure income. 

Nutritionist

A nutritionist is someone with a passion for healthy food, someone who knows that the right food can be the best medicine! If this sounds like something you might be interested in, then there's no time like the present to dive straight in. It takes a little longer to become a nutritionist as you have to pursue studies to achieve certification in the topic, yet it's an über rewarding role that can provide you with daily job satisfaction. A nutritionist can help people from all walks of life, from clients who are looking to lose weight to those who aim to control a health condition or reduce symptoms of an illness. You'll be able to learn the ins and outs of healthy food and how to build the best plate to promote long-term health, which is far more interesting than sitting behind a computer filling in spreadsheets for hours on end! 

Pursuing either of the two brilliant health and fitness-related career options carefully described above can provide you with ultimate job satisfaction, so what are you waiting for? 

River Market KCMO Date: Pigwich, Planter's, Lock up Your Love, Betty Rae's, Opera House, a Park

So when you've been with someone almost 26 years (we met in July of 1995, and here's our love story) and you have 5 kids together, it's easy to get into a routine of work, kids, busy, house projects, dishes, cooking, laundry, driving, errands, homeschooling, dentist, eye doctor, orthodontist, social stuff at home and other places, taxes, fishing, etc.

Maybe you try to carve out a day, put it on the calendar, but then something else comes up and you have to move the date to another time or maybe it just falls off the radar altogether. Also, with 5 kids coming and going, a couple driving, some with other plans, it becomes a homework assignment in rocket science to make it all work out. Not to mention you have to make sure there is plenty of food at home, and then you have to run down the ground rules again.

I'm happy to report that, although my husband and I didn't date much when the kids were younger (simply because we enjoyed being with them so dang much and also we had like 6 years together before we ever had kids), we are dating more now, when we can. Recently we went to Ronnie's Restaurant in Lenexa and it was fantastic!

I put this date on the calendar several weeks ago. It was originally supposed to be May 8, but I was consulted and agreed that a fishing trip with Mr. McLoughlin and Twin and 6 of the kids (4 of ours and 2 of Twin's) would be fine as long as we could move the date to May 1. 

Look, I know the MALE is supposed to plan the date and all that. I get where you're coming from, and we teach our boys that THEY call the girls and not the other way around. And we teach our girls that they should expect to have doors opened for them, etc. They are very blessed to have many friends whose parents have similar values. 

But sometimes you want to plan something nice for someone, you know? I chose a restaurant I knew he would like, a shopping experience I thought he would enjoy, and some exercise I knew he was craving. Then I got one more surprise idea. Here's our day in pictures! I hope it gives you some inspiration!

Healthy Hobbies and How To Get Started

 Hobbies are similar to habits. A hobby is a regular activity performed for enjoyment; a habit is a frequent action or behavior acquired through repetition. The main difference is that you carry out a hobby consciously, whereas a habit is often a subconscious act.

Many people try to quit unhealthy habits, and a great way to do this is to replace them with productive hobbies that will benefit your health and state of mind. Think about it – you could replace the time you spend unconsciously on a habit with a conscious activity you enjoy.

This guide is here to inspire you to take up healthier hobbies.

How Many Steps Do I Need To Lose Weight?

You’ve probably heard about the 10,000 steps per day fitness challenge. First of all, does the step challenge support weight loss? It seems to be like a magic number that every fitness tracker suggests. But studies indicate that it isn’t linked to any medical knowledge. Instead, 10,000 steps act as an indicator of your activity level.

Secondly, it can be tricky to make time and space for a long walk in a tight schedule. So, of course, if you’ve got a step goal, you’d like to figure out how to speed up the process.

Most people don’t have time in the day

In Western cultures, a lot of people struggle to log 10,000 steps a day. Ultimately, working long hours reduces your opportunities for a long walk during the day. Most people recommend taking short activity increments throughout the day. However, whether you’re working from home or commuting to the office, the possibilities for exercise are limited. A lot has to do with our hectic lifestyle. In a world where everything is fast-paced, people choose the car over a stroll to the shop. Therefore, making time to walk is a mindset change. You need to slow down your schedule to make room for opportunities. Rather than getting dressed for sports, you can make walking an everyday habit by opting for loose clothes and the most comfortable shoes that will let you log the distance. When do you walk:

• To clear your mind at lunchtime
• To do your grocery shopping
• To run small errands
• Etc.

You can’t exercise a bad diet

Even people who walk daily can fail to see results. Your 10,000 steps are part of an active lifestyle. Yet, if you don’t eat the right food, you are unlikely to drive any positive results even if you religiously walk 10,000 steps every day. Every fitness expert agrees that you can’t exercise a bad diet. Therefore, to maximize the result of your effort, you need to adapt your diet. No miracle food will melt our unwanted body fat overnight. But, some food types can help support your goals. Peanut butter, for instance, is a satisfying snack that packs a punch with high protein and fiber content. Peas are high in protein and reduce bloating symptoms. Kefir is another great choice, rich in proteins and probiotics for optimal gut health. The bottom line: A smart diet can make your 10,000 steps more effective.

It doesn’t target areas

You walk every day, but you can’t quite shift some stubborn fat pockets? Your body will gradually get rid of them if you maintain an active lifestyle with a sustainable calorie deficit. However, if you want to target specific areas, you may need to reach out to smart body sculpting technology, such as the truSculptiD treatment or freeze bodysculpting therapy. Modern technology that is designed to address local problem areas can help you achieve your goals more effectively.

In conclusion, there’s no scientific backup to the claim that 10,000 steps should be your daily goals. However, walking is a low impact exercise that can boost your metabolism and encourage weight loss. You need to be dedicated to your fitness routine and diet to see gradual results. Walking is not the quickest weight-loss method, but in combination with body sculpting technology, you can reshape your body. People who want to achieve fast results may need to consider other activities too.

10 Ways To Keep Busy In Quarantine

 

Photo by kike vega on Unsplash

If you are having trouble finding ways to fill your time throughout quarantine then take a look at our suggestions below.

1. Start a journal or blog

If you like writing, then why not think about starting a journal or blog. Writing down your thoughts and feelings can be very therapeutic. If you have an interest or hobby that you think other people would love to hear about then creating a blog online for people to read is the way forward.

6 Ways To Treat Yourself After A Long Week

 

Pexels

Working and having a family is a big job and responsibility to undertake. You do a lot for others during the week and have many tasks you need to complete and take care of professionally speaking. It may feel overwhelming at times, and you might look forward to having some free time over the weekend for yourself.

Get your spouse to help out with the kids and commit to following through with some or all of the below ideas after a long week. You’ll be glad you did and can return to working and taking care of your kids feeling re-energized after you’ve had some time to yourself.

Common Diets Explained

 Photo by Trang Doan from Pexels

The new year is coming up and that means many of us are finishing the last of the festive food in preparation for detox in January. New Year's resolutions of getting fit are being made and you are probably wondering how to get there. You might have done some research and found that there is a myriad of diets out there that all seem a bit confusing. After all, you want to lose weight in a healthy way, you don’t want to lose too much too quickly or do something unattainable that means you get to your goal weight but can’t sustain it long term and end up right back where you started. There is a diet out there for everyone and it is up to you to decide on what is the best for you, your habits, and your lifestyle. As long as you are exercising, eating healthily, and are comfortable in yourself, then that is what is the most important thing in life. Make sure you don’t get too fixated on your weight and that you are sensible. Here are some of the most common diets explained so you can make an informed decision. And remember, if something doesn’t work for you, don’t be afraid to try something new!

7 Things You Can do When You're in a Funk

Photo by Inzmam Khan from Pexels

So, let's talk for a moment about what you do on those days that you are either (A) in a funk for no reason or (B) in a funk because nothing is going right; for example, you need to call someone for appliance repair because the dishwasher STILL is not working and a funky smell is also coming from it PLUS you can't seem to get anything in your life working correctly on a certain day. (I'm not talking about full-blown depression here.) 

Some people might call a friend, call a parent or sibling, take a nice bath. One of my favorite ways to get out of a funk is to go for a drive and put on some loud music. The music depends on the mood. Sometimes I'll put on a Spotify playlist, sometimes head straight for some Beatles and classic rock, sometimes current stuff. 

Below are more ideas to help you get out of a funk. One of them is bound to work, and if you pair a couple of them up, you're going to be in a better mood in no time!

Three Ways to Kick of 2021 in a Positive Way

2020 has been a year that has been tough for many people, and tough for a whole host of reasons. There has been financial struggle, there has been loss, there has been illness, and there has been a lot of uncertainty and anxiety. So although there is still a lot that is up in the air for many of us, being able to plan a few more things for the new year, and get things off to a good start can be a positive way to kick things off. So if you are looking for some things to help you to get your new year off in a positive and productive way, then here are some things that you could do.

image

Declutter

Having a clean home is one thing, but a home that isn’t full of junk and clutter is another thing. When you have a clear home, it helps to have a clear mind, which is a good way to start the year with. There can be a lot of extra ‘stuff’ in your home from around the holidays, so once they are all over, packing them away, and getting rid of the things that you no longer need is a good idea. You could look for junk removal to help you, as well as thinking about selling some things, or giving away to goodwill. A good rule of thumb to go with, is if you haven’t used it for six months, and there isn’t any real sentimental value to it, is to declutter it.