So, what was it like to be in the building on April 19^th, 1995 at 9:02am?  What was it like in the moments afterwards?  And how do you recover and move forward after seeing so much hatred, so many killed and so many more lives changed forever?  Or do you? 

Sheila (Schick) Kidder knows.  Yes, runhers ladies, the woman who has tirelessly worked to get water out on the training runs and cheer you on as you train for this weekend’s OKC Memorial Marathon is, in fact, a bombing survivor.  As an employee of the Federal Department of Housing and Urban Development (HUD), which lost more people than any other agency in the blast, she knows firsthand the impact of what occurred that horrible day.  Sheila is a quiet hero, a beacon of hope for anyone who looking to survive and move ahead, despite great tragedy.  When the Norway bombing and massacre occurred in July, 2011, the Norwegian press was looking for answers, reason and hope in the wake of their tragedy, they turned to Sheila and OKC to look for perspective. 

So nearly 17 years after that day, we sit down and ask Sheila a few questions. 

runhers: So, what was it like the morning of April 19^th, 1995?  What were you doing and where were you?

Sheila: It started out a beautiful morning.  Got to work at 7 am instead of my usual 9 am due to workload and, at 9:02, I was in what we referred to as “room 9-11” starting a class on how to use Windows.  I was on the 9^th floor about 8 feet from where the floor fell away.   The room went dark, we felt the floor lift then settle.  Things started falling, noises were coming from everywhere from things falling and crashing.  I was pushed under the table where my computer sat by the chalkboard that had been attached to the wall behind me.  It rested on the back of my chair and the computer.  I was safe, unharmed lying on the floor under the table.  Then the lights came back on.  Not the “real” ones, but the sun shone through the building where the walls and ceiling used to be.  I had to crawl a little, then climb a little, finally making it to the stairwell.  Thankfully the stairs were in the back of the building and everyone was evacuating in a very orderly manner as best they could.   Everyone was covered in dirt, dust, and fiberglass from the ceiling.  The air was full of debris and breathing seemed hard.  I had on a very long skirt that day and pulled the hemline to my face to breathe through.  I looked down and was mortified that my slip was showing, then decided that no one would probably even notice!  We exited the stairway onto the plaza.  People were everywhere, going all directions.  I found a group of my co-workers and we started a list of who we knew was there that day and who was not, who we had seen and knew was okay.  A make-shift triage was forming on the plaza by 4^th street and I saw a co-worker, Mike, strapped to a backboard and went to him.  He asked if I had seen his father, who worked in our office also.  I told him I had not but would go look.  His father didn’t survive.  I went with Mike to the hospital in a bus that they had taken the seats out of.  It was when I got to the hospital that I finally called my father’s office and was told he was looking for me at the building and that my mother had gone to my grandparents.  I had them call and tell her where I was and they sent a driver to look for my father.  They met me at the hospital.

runhers: What happened in the minutes and hours after you realized the scope of what happened?  Or did that take a while? 

Sheila:  We were too close to the epi-center to actually hear the detonation of the bomb.  Most of us thought there had been a gas explosion.  We evacuated the building 3-4 times a year for gas leaks.  I knew it was bad, but just how bad we couldn’t fathom.  It wasn’t until about noon that I understood how horrific the damage was and for it to start sinking in.  That was when I went to St. Anthony’s looking for missing workmates and tried to identify a body for them.  After that is when I got my first look at the front of the building from atop the hill on 5^th Street.  Looking over the destruction and remembering the body I just tried to identify is when it really started to hit home just how lucky I was and how tired my guardian angels must be.

runhers:  What was it like in the days following the bombing?

Sheila:  It was a little numbing.  However, I still had my life to live and was determined to do just that.  I had to start test driving cars (mine was destroyed in the explosion) and I was taking a computer programming class for “fun.”  I even went to class that evening after the bombing, still in the same clothes and with debris from the Murrah Building in my hair.  April 19, 1995, was on a Wednesday.  That Friday, I had a semi-load of computers, etc. show up and I had to start helping set-up temporary office space and get our key functions back on-line.  Then, in couple of weeks, we started reconstructing our office space in the Montgomery Building.  Our employees were off for 3 months while we worked to rebuild their work environment and get things in place for their return.  Don’t get me wrong.  I didn’t work all day, every day, but I was there most of the days, most of the time. 

runhers:  As the years went by, the OKC Memorial and Museum was constructed and the new Federal Building was built right across the street, what did you think about all that?

Sheila:  I believe the memorial grounds is truly a beautiful commemoration to the victims of that tragic day.  It is a place of reverence and reflection, I believe; showing great respect to the victims and hopefully is a very calming place for their families.  The museum itself is awesome.  The designers put great thought into the exhibits and it shows the human side of the event.  I am looking forward to taking my kids there in the future when the youngest is just a little older, so we can experience it together and they can ask questions and understand the impact of that day and the broader perspective of the affect it had on people, our city and country.  As for the new federal building, it is definitely secure and built to withstand huge forces.  I am glad it was constructed across the street.  It shows commitment to our department’s mission and our fortitude for moving on and standing up against terrorism in any form.

 runhers:The OKC Memorial Marathon is a dedicated to all those affected and designed to bring the city and runners from all over together to honor those lost, those who survived and those changed forever.  Thoughts?

Sheila:  I believe the marathon is a wonderful way for OKC to show the world what an awesome place this is and what kind of people live here.  The “Oklahoma Standard” is something that all cities, states, and nations, should strive toward.  We are a community of caring individuals that came together to help our neighbors in time of need.  It gives those that weren’t there that day a chance to see our city, our memorial, our people and honor those that lost their lives.  I do believe that the world changed after April 19^th, 1995 – and we can never forget.

runhers:  You’ve never labeled yourself a ‘victim’ and you have an incredible view and perspective on all that took place.  You mentioned it even took the Norwegian press off guard.  What message can we take away from your experience on dealing with such great tragedy like this?

Sheila:  It is not what happens to us, it is how we choose to deal with it.  We wake up every morning and choose how we will live each and every day.  We have choices.  We decide what defines us and makes us who we are.  Everyone must decide what their own identity is, or what they want it to be, and make the changes and plans needed to get there. I choose my identity to be a mother, a wife, a runner, a community volunteer, etc.  I choose to live my life to the fullest.   I choose to honor those that are no longer with us by refusing the terrorist another victim.  I also choose to honor those still with me, my family and friends, by telling them I love them and being the person they need me to be.  They have hopes and dreams to fulfill and I plan on helping them achieve each and every one.

runhers:  Finally, what message do you want to pass on to all the runhers women and others who will be running Sunday’s 12^th Annual Memorial Marathon?

Sheila:  This race isn’t really about the finish line.  It is about the journey you decided to take to get to the start line and your own personal reasons for making that decision.  Don’t get me wrong, the finish line is awesome to cross, but please make sure you enjoy the journey.  You are doing something that 168 people will never get to do.  Whether you are running/walking the OKC Memorial Marathon to honor the victims of that day and their families, or because you decided you wanted to live a healthier lifestyle, or just to say you ran/walked the whole marathon, half or 5K, you need to make sure you take in all this great city has to offer and the reason why this race was started … to help you find your courage, strength, tenacity, will, and desire for life.  This is your race and your goal – do it your way and enjoy it!

runhers:  Thank you so much for sharing your perspectives Sheila.  You are truly a living inspiration and we are blessed to know you. 

Sara McCauley

The Mental Game

“Believe that you can run farther or faster. Believe that you’re young enough, old enough, strong enough, and so on to accomplish everything you want to do. Don’t let worn-out beliefs stop you from moving beyond yourself.”  ~ John Bingham

I have touched on this subject before and you will hear me say it constantly: attitude affects how we live and view our everyday life.  Whether it’s running a race, going to work, or just doing something we really don’t want to do, a proper mental attitude can always overcome a negative perspective.

We are all guilty of telling ourselves we aren’t good enough to win, we are not fast enough to run or our work place is the worst place on earth.  It is easier to make up excuses or find the negative in a situation than it is to take it for what it is and make the best out of it.  Being prepared mentally is the only factor that we do have complete control over.

Too often we allow a negative mental approach to affect the result we desire.  It is too easy to say you can’t do it before the day begins, but having a positive frame of mind will enhance your chances of success. We’ve heard it and we all have said it before “I’m tired, I didn’t get enough sleep, this run is going to suck, etc.”  Right out of the gates we have already set ourselves up for failure and given an excuse to not run well.

The weather for your race could be cold and wet, sunny and hot or absolutely perfect.  You may feel great the morning of or you might feel horrible.  Your alarm didn’t go off or you didn’t have time to do everything you wanted to do. There are lots of outside factors that can affect your run. Your perspective and outlook will determine how you deal with those factors. No matter what life throws your way, keep a positive attitude, improvise and tell yourself that you will have FUN either way.

Goals

You have come a long way since making the decision to cross over to the dark side and become one of those “crazy runners”.  This is no easy task to take on.  You had to wake up early, run instead of going to happy hour, and felt pain in places you never thought was possible. But all the hard work will soon pay off.

People run for many reasons. Whether your goal is to finish your first race, set a new personal record, or just to have fun, it is good to set a goal for yourself.  People who set goals are more likely to succeed than those who do not. You can make lots of small goals to complete along the way, or one large goal. Either way, being realistic and specific on what your goal is will help greatly in accomplishing it. 

We all know that life can throw you a curve ball and it’s hard to prepare for the unknown, so have back up plans.  The temperature for the Boston Marathon this year had record breaking heat which meant a lot of people had to reevaluate their goals in order to successfully complete the race in a healthy manner.  If it rains the morning of, instead of going for a PR, maybe you set a new goal to: not walk, or take the time to look around and appreciate everything around you.

Motivation

Motivation is a funny thing. There are many reasons behind why someone does something. We all are “motivated” by different things.  Some people need music jamming in their ears while some just need to see someone running in front of them so they know they aren’t alone.

During a race, you are running for a long time. There is a lot of time to feel many different emotions: excitement, happiness, soreness, sadness or even boredom. However, there are many motivational tactics that you can use to keep you upbeat and pushing through at your weakest moment. Know what motivates you and keep that in mind when you feel like you just can’t keep going.

Keep your head up and look around at all the people around the course.  Take a second to read the signs they are holding up. Some are pretty funny and can put a smile on your face or remind you that you are stronger than you think. Write down quotes or mantras before the race and remind yourself over and over of those when you need them the most.

No matter what your “motivation” is, just keep moving.  Also, let us not forget the meaning behind the race and why it exists. That in itself is motivation.  You are capable of running/walking and finishing because you trained for it!   The race is just the celebration of all your hard work!

Running Buddies

Having a running partner is a great thing. It gives you someone to train with, talk to when you run, and makes the entire running experience that much better!  But keep in mind, just because you run together during training, doesn’t mean you have to stay together during the race.

You may have different paces and stayed together during training to motivate each other.  However, you may have different goals for the actual race.  Know and talk to each other about the other’s expectations, goals, as well as what you want to achieve – so you are prepared and your feelings aren’t hurt if you have to part ways on the course.  Maybe you start off together to keep a level pace then break off at some point during the race.  Either way, do not be afraid to discuss it beforehand with your partner so you don’t have any misunderstandings.

Note:  All of the information I give is basically guidelines and experience based – you have to find your own ‘pace’ with running.  Some of this may help, some may not.  That’s the beauty of runhers, you take what you need!  Above all though, have fun and enjoy the journey!  This is what you worked so hard for!  Enjoy the day, the moment and the celebration!  ~ Sara

Severe Weather & Running Events – A Survival Guide

Severe weather presents a major safety concern in spring running/sporting events.  We want you to be safe.  So, here are a few things you should know before heading out to your local race with the threat of severe weather looming.  Our runhers management team has extensive event management experience in large road race management and other special events.  We’ve designed complete emergency/contingency management plans for large race events.  We want to pass on a few tips for dealing with extreme weather and making sure that you are informed and have a plan, even if the event does not. 

Most of the largest, well organized events have emergency/ contingency plans and procedures which take into account severe or extreme weather conditions.  These are shared plans coordinated with city officials and local/regional emergency operation centers.  However, most of the smaller and lesser organized events do not have these.  Severe weather is dangerous for everyone, the runners, the volunteers, the spectators and the city resources being employed to stage the race/event.  If the race/event does not have an emergency evacuation and sheltering policy in the event of a severe weather condition – you need to have a plan of what you will do in the absence of the event’s plan.  Whether it is before the start of race, during the race or even after, thinking about these safety issues can save your life, as well as others.

Here are some general tips for outdoor sporting events and severe storms and/or lightning. These tips are useful as well when training alone or with groups.  The NCAA and professional sports organizations work off these same general weather rules.  If you are part of a running event or other outdoor special event – please use this information to help you with your planning process. 

Contact us at info@runhers.com for more information.

If you are caught out in a severe storm:

• Take shelter in substantial, permanent, enclosed structures, such as reinforced buildings.  Use your best judgment for the area you are in.  A car is a next best option.  If those are unavailable, avoid poorly anchored structure as the wind can sweep those away easily.
• As a last resort and if no structure is available, go to a low- lying, open place away from trees, poles, or metal objects. Make sure the place you pick is not subject to flooding. Have as little contact with the ground as possible. Squat low to the ground. Place your hands on your knees with your head between them. Make yourself the smallest target possible. Do not lie flat on the ground – this will make you a larger target.
• Avoid tall structures such as towers, tall trees, fences, telephone lines, and power lines. Lightning strikes the tallest objects in an area.  Stay away from natural lightning rods, such as bleachers, metal barricades and other metal sports equipment, temporary metal structures or other larger metal items. Lightning is attracted to metal, poles and rods.
• For tornado safety and preparedness info – http://www.ready.gov/tornadoes  

Best practices for lightning safety for outdoor sporting events, training runs, etc.:

• When a person monitoring the weather observes 30 seconds between seeing the lightning flash and hearing its associated thunder, all individuals should have left the athletic site and reached a safer structure or location. It is important to note, however, that thunder may be hard to hear during an athletics event. Lightning-safety plans should be implemented accordingly. It is also important to note that lightning can occur even if there is a blue sky. Lightning can strike as far as 10 or more miles away from the rain shaft.
• Before resuming athletics activities, lightning-safety experts recommend waiting 30 minutes after both the last sound of thunder and the last flash of lightning. If lightning is seen without thunder being heard, it may be out of range and therefore less likely to be a significant threat. At night, use both the sound of thunder and the visibility of lightning to decide when the 30-minute clock begins.
• Events and facilities should be prepared to respond with CPR and/or AED assistance for those impacted by lightning. If possible, victims should be moved to a safer location before beginning resuscitation

When creating a severe weather policy for events:

• Designate a person to monitor threatening weather and to make the decision to remove a team or individuals from an athletics site or event. A lightning-safety plan should include planned instructions for participants, volunteers and spectators, designation of warning and all clear signals, proper signage, and designation of safer places for shelter from the severe weather/lightning.
• Have written set of public announcements ready to announce when the decision or ‘trigger’ to postpone and/or cancel the event is activated.  Be specific in your public address delivery in where to go to, what to do and when to expect another update, etc.  Have bullhorns available in case the site loses power. 
• Monitor local weather reports each day before any event. Be aware of potential thunderstorms that may form during scheduled event. Weather information can be found through various means via local television news coverage, the Internet, cable and satellite weather programming, or the National Weather Service website at www.weather.gov.
• Be informed of NWS issued thunderstorm “watches” or “warnings” and the warning signs of developing thunderstorms in the area, such as high winds or darkening skies. A “watch” means conditions are favorable for severe weather to develop in an area; a “warning” means that severe weather has been reported in an area and for everyone to take the proper precautions. A NOAA weather radio is particularly helpful in providing this information.
• Know where the closest “safer structure or location” is to the start/finish, field or playing area, and know how long it takes to get to that location. As well, know how many people can fit safely inside that structure.  You may need more than one location to offer as a safe place.  A safer structure or location is defined as:  Any building normally occupied or frequently used by people (that is, a building with plumbing and/or electrical wiring that acts to electrically ground the structure). Avoid using the shower or plumbing facilities and contact with electrical appliances during a thunderstorm.
• In the absence of a sturdy, frequently inhabited building, any vehicle with a hard metal roof (neither a convertible, nor a golf cart) with the windows shut provides a measure of safety. The hard metal frame and roof, not the rubber tires, are what protects occupants by dissipating lightning current around the vehicle and not through the occupants. It is important not to touch the metal framework of the vehicle. Some athletics events rent school buses as safer shelters to place around open courses or fields.
• Lightning awareness should be heightened at the first flash of lightning, clap of thunder or other criteria such as increasing winds or darkening skies, no matter how far away. These types of activities should be treated as a warning or “wake-up call” to event personnel. Lightning-safety experts suggest that if you hear thunder, begin preparation for evacuation; if you see lightning, consider suspending activities and heading for your designated safer locations.

The Week of the Race:

• Carb Fuel: We have all heard the importance of “carb loading” the night before a big race but the optimal way to properly fuel is to start consuming more carbohydrates during the week. This doesn’t mean binge on your favorite pastas and eat loaves of bread in a single setting, it just means smaller portions of carbs each meal a few days before the race.
• Hydrate: The daily recommended water intake is around 96 ounces of water – so if you aren’t drinking that much, start taking in more water! Waiting the day before or the morning of a race to really think about hydration is not your best option.  Proper hydration is a lifestyle habit.  It is essential to health.
• No New Workouts: Save the Buns of Steel video for another week, your body needs time to rest for the big day so wait to start a new workout or strength train for after your race.  The rule is not to do anything ‘new’ physically the week of the race!
• Be a Weather Channel Watcher: We all know the weather can change many times in any given week, so staying tuned in will help with what’s most likely so you can be prepared.  If you need to purchase new apparel, this will give you time to wear it so you will know how it will feel on race day. NOTE: wearing anything new; shoes, socks, hat, underwear could lead to potential race irritation so always play it safe with what you know works best for you.
• Check out the Race Website/Emails: Most frequently asked questions can be found on the website as well as all race day information. Become familiar with start/finish area, course maps, water stops/aid stations, etc.  Make sure you read the race/event emails in case of any last minute changes or notifications.
• Print Confirmations: for everything. Hotel, rentals, race registration etc. It’s better to be prepared, just in case!
• Purchase Race Day Fuel in Advance: The race expo may not have the flavor or brand that you trained with i.e. Chomps, Gu, Accel Gel, Etc. Stick to flavors or brands you know work well for you and your stomach.  You don’t want unnecessary stomach upset due to poor planning.
• Create your playlist:  If you’re running with music, make a race playlist long enough so you don’t get stuck at mile 10 listening to that old Christmas song you forgot was on your iPod and then worry about trying to change it which can mess up your running pace/rhythm. Or, better yet, run without music and make lots of friends on your journey to the finish line! 
• Rest! Try to get as much rest and sleep as possible leading into race weekend. Keep stress to a minimum (I know easier said than done!)  Don’t panic. 

Weekend/Day Before:

• Expo: try to get to the expo as early as possible. Saturday afternoons will be the busiest time so try and go Friday or early Saturday morning if you don’t want a lot of body to body contact!  If you are picking up a bib for someone, check what the race policy is to ensure you have proper identification etc. Don’t try new foods, gels, or drinks. There are always a lot of goodies and freebies to try at expos but they may not always agree with you. Take your packaged goodies with you for later but the day before a race is not the best time to test them out.
• Ask Questions: Unsure of something, utilize the information desk at the expo. They are there to help!  Other runners are famously helpful as well – which is one of the greatest things about running – we’re all in this together!
• Drive the route: look for parking, spectator/ family meet up areas, road blocks. Always be prepared for the worst case scenario. Know the route if you’re driving and have a backup plan in case of heavy traffic or construction.
• Have A Post Race Meet Up Plan: Talk to your friends and family before the race and have a meeting spot for when you finish. Many races will have a designated “family area” – be very specific, there will be thousands of people!
• Make Dinner Reservations:  Everyone counts down the days to “carb load” before the race so be prepared to wait at your favorite pasta restaurant. Another smart move is to call ahead or place food orders to go. If you’re eating at home purchase food beforehand so you have one less worry the day before the race. Go easy on your fiber or anything new that could upset your stomach or throw your GI system out of whack. Consider eating an earlier dinner so you have time to digest the meal before going to bed early.
• Rest: Make sure and get rest! Be careful with what shoes you wear the day before and try to keep off your feet as much as possible.  Hydrate often and just chill out with a movie or some relaxing music.
• Set Out Race Attire: Alarms go off in the wee hours of the morning on race day so prepare the night before so that you don’t forget anything and can relax and focus on all the excitement of the day! Set out all of your clothing along with your race bib, pins, iPod, watch, gels, body glide, shoes, and your race timing chip.
• Set Alarm(s) – Allow enough time in the morning to wake up, eat, drink water, coffee etc. and do your morning *business*.

Race Day – Party Time!  

• Leave for the Race Early: Plan to be on site AT LEAST 30-45 minutes early and add 30 extra minutes to your commute in case of traffic or detours. Yes, it is early yes but is definitely better to be there with plenty of time to use the restroom, warm up and get in your start corral.
• Upon Arrival: Once you have gotten to the start area, familiarized yourself with the area, go to the bathroom one last time, move your legs around, warm up and then find your corral.  Settle in (as much as you can) and relax!  Check to make sure your shoes are double knotted; headband is just right, etc.
• Start Corrals: Make sure you are in the correct corral.  You can go back in a corral but you cannot skip ahead to a faster one.

There will be crowds of runners everywhere so be prepared to start slow in the beginning. Remember that your ‘start’ time will begin when the timing chip on your shoe crosses the start line and finishes when you cross the finish!   Conserve your energy in the beginning and be patient. Let the crowds thin out before you try to “make your move”.

Being prepared and ready is the key to having a great day!  You’ll have to make adjustments and perhaps improvise on the course depending on what the day gives you, but knowing you went in prepared is a great confidence builder for enjoying your journey. It is very important to make sure you stick to your hydration and energy plan! Take it all in – the sights, the sounds, the excitement and the camaraderie of all the other runners trying to get to that finish line and picking up that finisher’s medal – and the great satisfaction of seeing all that hard work you put in paying off!  Enjoy the journey – you certainly earned it!

~ Coach Sara

Grown-ups, we appreciate you sharing those amazing Princesses/Little Dudes and your family time with us last Sunday! We hope you had an experience that you all can cherish for some time! The support and love you show these kids by helping them participate is an investment in their future, and ours. We simply can’t thank you enough!

And kids, you ROCKED! You amazed everyone with your joy and spirit! Your creativity and imagination in the arts/crafts pavilion & the sidewalk art was unbelievable! You ran with joy, you played like there was no tomorrow; and the OKC Boathouse District has never seen such royal colors and pageantry as you brought to it! Keep creating, keep imagining, keep playing and keep moving!

No incredible event can be produced without the support of the sponsors and volunteers. runhers has invested significantly with talent and resources to produce this festival. The amazing event leadership and passion of Sheila Kidder, Sara McCauley and Staci Patton are the reason this event was so special. Our third year sponsor Funky Monkey, continues to support our vision to create an amazing experience for these kids! As well, special thanks for another third sponsor, The Mark of Excellence Design & Screen Printing!

Our venue host, The Oklahoma City Boathouse Foundation and their OKC Riversport experience were unbelievable. The spectacular setting of the Devon Boathouse, finish line tower and the talent of the people we had the privilege to work with was great – they certainly live up to the term “high performance” in all they do! The Oklahoma City Museum of Art built an amazing arts/crafts pavilion; Oklahoma City Barons brought some amazing energy with Derrick and The Ice Girls! The OKC Fire Department pulled out all the stops by bringing the historic ‘first ever’ fire engine in OKC along with the other engines – and the team of heroes that was out interacting with the kids proves that our OKC Fire Department has the best of the best! The Schlegel Bikes course/bike safety is always a hit with the kids! The high energy finish line, bounce house and food tent volunteers were all from Studio J Dance Company via Meredith Powell! They rocked both outside and inside with their high energy dance performance and clinic! Wow! Our fabulous city has so much talent and we are fortunate to be able to work with you!

We thank all of our supporters, volunteers, festival participants and the people/companies we had the pleasure of working with to produce this 2012 kids event! Thank you! Our gratitude runs deep!

We have already started the process of working on the 2013 event. Oh, we will have a story to tell. And it will unfold live at the 2013 Princess Run Festival & Little Dude Dash! Keep checking in at princessrun.com for details and news! If you want to keep up with the imagination projects, events, forums and trainings of the runhers women’s association – you can visit runhers.com as well as on Facebook, Twitter and Pinterest!

Be sure to check out some of the cool festival photos here and please send us your pictures to info@runhers.com

All the best! Don’t forget to keep playing!

team runhers

Ok so here’s the deal. We all know there just aren’t enough hours in the day to do everything we need to do. Squeezing in a gym workout isn’t always top priority or even achievable. However, just because there isn’t enough time to go to the gym doesn’t mean you have to miss out on a workout. Some of my best and favorite workouts are done from home; with no equipment needed but a willing body and a little open floor space. So stop making excuses and do it! “Hate me now, love me later.”
~Sara
———–

Full Body Quickie

Repeat Each Compound Set 3 times before moving on. Really short on time go through each set before repeating to ensure targeting the major muscle groups.

Prisoner Squat 25
Push Up 20
Reverse Crunch 25

Stationary Lunge Right 25
Stationary Lunge Left 25
Tricep Chair Dips

Squat Jacks (wide squat with jump up like a jumping jack) 20
Mountain Climbers 20 each leg
Arm Circles *simple move but challenge by the end
-20 small forward
-20 small backwards

Still feeling feisty? Finish your workout with this ab burner:

Alternating toe touch 20 each leg
Crunches 20
Leg Lifts 20
Side Crunches 20 right and 20 left
Plank hold 60 seconds or until failure
*form always comes first!

This week’s recipe is unique. I am getting away from the slow cooker with the warm weather outside. I will still incorporate them in now and again, however, I wanted to try something completely new! Ever heard of Turkey Tofu Meatballs? Yeah, I hadn’t either. I made them Sunday night, and oh my goodness, they were delish! I came across this recipe online, courtesy of House Foods America. The grocery store was out of ground turkey so I used ground chicken breast instead. You could go pork or beef, whatever your preference. Even if you are not a fan of tofu you should give them a try. The texture is awesome!

Turkey Tofu Meatballs
From House Foods America

1 (14 oz) House Foods Premium or Organic Firm tofu, drained
1.25 lb lean ground turkey (93/7)
1 cup crisp rice cereal, crushed finely (I used crackers)
1 TBSP kosher salt (I didn’t use that much)
1/4 tsp black pepper
1 TBSP dried minced onion
1 tsp sage

In a blender, mix all ingredients except turkey. Combine tofu mix with ground turkey and roll into 2″ balls and place on cookie sheet covered in foil. Bake 350 for 30 minutes. Makes 28 balls. Serves 4-6

Serve meatballs with cranberry sauce (1 can whole berry cranberry sauce and 1 cup barbecue sauce, microwave for 3 minutes on high), pesto or your favorite spaghetti sauce.

There are so many ways to enjoy meatballs, from Italian style to Japanese to barbecue. You could also add fresh herbs, such as basil or parsley, or cheese into the meatball mixture. Use this as a base for your favorite flavors. The leftovers will make a great sandwich for lunch the next day. I know they sound weird, but give them a try! Then let me know what you think.

Live. Life. Beautifully.

Staci Patton
Staci@runhers.com

2012 is well underway, resolutions may still be in full force (maybe not) and the holiday bulge may still be hanging around (ouch!). People tend to make lofty New Year’s goals to be healthier, but aren’t successful because they aren’t specific enough, too rigid to achieve and stay on track, or maybe you just haven’t followed through.

For many women, all it takes is one candy bar or one bad meal and the rest of the day, or even the week is ruined. We beat ourselves up over the one lapse. Instead look at the big picture and know that we can get back on track. Break it down and know that the small things can make a dramatic difference in your quest for a healthier you. Try these simple day to day tips – the small things will add up to something big!

• Drink more water - This one is crucial, adding more water to your diet alone can do so much good for your body. It also assists with weight loss. Drinking 96 ounces of water daily decreases fluid retention, improves liver function, appetite decreases, metabolic functions improve (more energy to burn more calories) and blood volume is maintained. Simple fix: keep a large bottle of water with you at all times because once you actually feel thirsty, dehydration has already set in. Mood swings and headaches are many times just simple hydration issues.
• Unhealthy munchies - Stay away from the unhealthy snack trays and candy bowls. You know what we’re talking about! If you’re hungry, eat something healthier – try not to pick at something just because you’re stressed or bored. Simple fix – remember to eat all your daily meals – then keep healthy snacks with you during the day. Here’s a tip on an ideal day; breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, evening snack. By keeping regular eating habits you are less likely to be hungry and go for those unhealthy treats. A handful here and a bite there can add a lot of empty calories/sugar to your day. If you feel comfortable with it, keep a food journal so you have an idea of just how many calories you take in and when.
• Think. Don’t eat it if it’s not worth it - There are some days a girl feels the need to splurge! Please make certain it’s something you really want to ensure that it was worth it so you don’t have that guilty “why did I eat that” feeling.
• Soda and Sugary Drinks – We’ll do complete stories on ‘sugars’ in the near future. A diet high in sugar contributes to weight gain, diabetes and high blood pressure, all of which raise the risk of heart disease, warns the Cleveland Clinic. It’s added in soda, sports drinks, energy drinks, and even added in many juices! Don’t get us started on foods! Surveys have also found that the average American consumes ~ 22.2 teaspoons of added sugar every day. Health gurus say we should really be drinking/eating a fraction of that amount. The recommended sugar intake for adult women is 5 teaspoons (20 grams) of sugar per day, for adult men, it’s 9 teaspoons (36 grams) daily, and for children, it’s 3 teaspoons (12 grams) a day. A 12 ounce Coke has 39 grams of sugar as a reference point. We will have a forum soon on label reading! We are not saying to BAN everything – what we are saying is to be informed, aware and adjust accordingly. Everyone enjoys a sugary treat once in a while!
• Vegetables – Veggies are good for you. Great source of fiber which is beneficial to be heart healthy, lower risk of colon cancer and keeps you “regular”! An easy fix suggestion is to substitute veggies for fries. Or ‘bake’ the fries! We all have heard about what fried foods can do to us! Try adding servings of veggies to every meal. Add colors, experiment and have fun with it. The fresher the better!
• Portion Size – Yes, it is true – America has the largest meal and packaged portion sizes in the world! For example and let’s be honest here, we know candy bars and other sugary treats aren’t getting us any closer to our goals so if you’re going to eat it, PLEASE stay away from the super-size, king-size, etc. and go with the bite size. Use smaller plates for meals, do some food research, learn label reading and have some fun with it! Many restaurants are famous for huge portion sizes! Make one order ‘dinner for two’ like we many times do! Heck we even order off the kid’s menu if they’ll let us! You can be sensible and creative when eating out!
• The Great Chocolate Debate – Look for a higher cocoa content – 70% and higher are the healthiest. The higher levels provide more nutrients, antioxidants etc. Less is more with this type of beautiful stuff! Slow, small bites are much more enjoyable and satisfying.
• Try keeping a meal log - Always at a loss what to plan for dinner every night, run out of time to fix dinner so just stop for fast food? Take a few minutes on the weekend and plan what you’re going to have for dinner each week. Plan grocery shopping around that and have everything on hand so you can feel more confident and in control all week!
• Move Around - Take the stairs instead of the elevator. Seriously just do it! Many people are at desk jobs all day. Take 5 minute fitness breaks! Take the chair away, walk around or even squat in place. If your company has flex time or a rewards system for staying healthy, tap into as many of those resources as you can! If not – ask about leading a “walking’ break or meeting or find some other creative ‘moving’ solution! The more you move, the more you can do! Once again and back to the main topic – the small things will add up to big things. Use your imagination. One size does not fit all! What may seem to be small improvements for one may be HUGE for others so it’s all about finding what works for you! Pick one small improvement that you can work on per day/week and focus on achieving that goal then continue on each week. Leading a healthy lifestyle is most definitely a marathon not a sprint, so work towards improvements that you can continue on long term not for a quick fix.

I hope this helps with remembering that small improvements, one step at a time, really are the way to go. We are never going to get everything right, but we can adjust and have lots of fun with it. The point is to move your body and put good stuff in it! Laugh, have fun and play like a kid!

Peace Love Run ~ Sara McCauley, Energy Director

We have three wickedly smart people who are going to walk us through the social media maze – from construction of the website, blog or other technological presence – to master blogging and networking; to big business overview strategy. So, if you are a beginning blogger or new to social, any-sized business or organization; or a seasoned social media veteran – there is something here for you at the Social about Social. Come join us for an evening of fun and interactive learning and sharing at The Div in Edmond. http://thediv.org/

The old saying, “those who say it can’t be done are usually interrupted by somebody doing it” has never been truer. The speed and the rate of advancement in technology and how we communicate can be overwhelming. How do you keep up? According to Constant Contact’s 2011 Small Business Attitudes & Outlook Survey, 73% of small businesses & organizations have started using social media marketing and 62% of those not using it expect to start marketing through social media within the next 12 months.
You’ve probably heard of most of these social media brands – Facebook, Youtube, Twitter, LinkedIn, Pinterest, Google+, Blogs, Foursquare, Yelp, MySpace, iVillage and Yahoo groups. This is the short list! Depending on what your social networking goals are, any or all of these may be tools for getting you news, message or marketing message out.

So, how does Wiki define Social Media?
From Wiki: Social media includes web-based and mobile technologies used to turn communication into interactive dialogue. Andreas Kaplan and Michael Haenlein define social media as “a group of Internet-based applications that build on the ideological and technological foundations of Web 2.0, and that allow the creation and exchange of user-generated content.” Social media is media for social interaction as a super-set beyond social communication. Enabled by ubiquitously accessible and scalable communication techniques, social media has substantially changed the way organizations, communities, and individuals communicate.

The presenters:

Malena Lott – www.malenalott.com
Malena Lott is a brand strategist, creative consultant, wife, mother and author in the Midwest. She hails from Western Oklahoma, where she learned to live with tornadoes and love football, and received a B.A. in Journalism and Mass Comm at the University of Oklahoma where she was an Alpha Chi Omega. Lott has won numerous writing and advertising awards and was named 40 under 40 in OKC Biz.

Terrell Sanders – President, Main Street Open www.mainstreetopen.com
Terrell Sanders is the president and lead consultant for Main Street. He has way too many years’ experience in technology consulting, programming, network engineering, and business process automation. He has a degree in Physics and several obsolete technical certifications. Terrell’s family consists of his wife, two grown children, and two spoiled cats.

Yenni Vance – Digital Communications & Social Media Manager – Remington Park Racetrack/Casino www.remingtonpark.com. Yenni Vance has been employed in Remington Park’s Marketing Department for seven years and assumed her new responsibilities 18 months ago. Since then, the track/casino’s social media presence has experienced dramatic growth. She was educated in Colombia, where she launched her career in Internet Marketing. Yenni is married to former Remington Park President David Vance and they have one daughter, Luna, a Boston Terrier.

So, this week’s recipe was supposed to be last week’s recipe when I was down and out. I made this last week, and it was very tasty and super easy! I love sweet potatoes. I also love different flavor and spice combinations. This one has both.

Caribbean Sweet Potato and Bean Stew
From Crock-Pot It’s Slow Cooker Time

2 medium sweet potatoes (about 1 pound), peeled and cut into 1-inch cubes
2 cups frozen cut green beans
1-15 oz can black beans, rinsed and drained
1-14 oz can vegetable broth
1 small onion, sliced
2 teaspoons Caribbean jerk seasoning
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/3 cup slivered almonds, toasted

Combine sweet potatoes, beans, broth, onion, jerk seasoning, thyme, salt and cinnamon in Crock-Pot slow cooker. Cover; cook on LOW 5-6 hours or until vegetables are tender. Adjust seasonings. Serve with almonds.

I didn’t use any almonds in mine. I’m sure they add a nice crunch. This would be great served with a grilled chicken breast too! If you give it a try, tell me about it!

Send any recipe recommendations to staci@runhers.com. I’d love to hear from you!

Live. Life. Beautifully.

Staci Patton