This Week in Workouts: Travels

Well, as you may know, I we finally arrived home late last week. What you may have also realized is that the Sunday post did not get out... This is mostly because I was just savoring being at home and being with our cats again. But now, it is back to work and back to slightly fewer cat cuddles.

The road home ended up being super fantastic and filled with more than one adventure. Everything started out at our good friends' wedding reception in Wisconsin. There will be much more on that as well since these friends also have an organic coffee farm in Colombia that is getting ready to start sales of their first roast. It was wonderful to see them and incredible to be with all our friends and family together again! Then, we were able to camp in the Smokey Mountains and climb a mountain. My goal (albeit silly) was also accomplished and I was able to eat Trail Mix on the Appalachian Trail. Epic. 

The mountain climb and trail hike did leave my muscles surprisingly achy... Especially the downhill run from a giant rattle snake- for real. Needless to say, the following two days were followed with relaxation and plenty of yoga. Turns out downward facing dog is the best thing ever for sore calf muscles.

Then, came two days at Disney World and a recuperative stay at the Swan and Dolphin where we had, possibly, the best view ever. I have always been partial to the Swan Hotel at Disney World, but after this stay, I may have been converted. We stayed at the Dolphin Hotel for my first time ever and had Hudgens, the  most incredible check-in assistant ever. He upgraded us to the nicest view I have ever had at a Disney resort where we opted to stay in and watch two fireworks displays from the comfort of our room. And yes, the picture above was taken from our wall-length window :)

The next morning the second part of my travel goal was completed and I jogged around the Swan and Dolphin Hotels along with a bit around the Yacht and Beach Club. Granted, my calf muscles were still the most sore things ever, so the run was only a mile long.

My legs were completely soothed by Friday with a welcome home hot yoga class to round out the week. This week's goals include at least two more hot yoga classes and a couple more short runs. Nothing too crazy, but some things that I have been missing incredibly!

Happy Monday, I hope your week is simply wonderful!

3 Great Workouts to do with Kids

Did you exercise as a kid? I loved exercising with my Mom when I was little. We would do step aerobics together- my Mom with her real weights and me with my pretend ones. This "workout" time for me may have been nothing compared to the energy my friends and I put out riding bicycles and running around outside all day, but I believe both instilled a love of physical activity in me at a super young age.

Finding my favorite workout video, the  Barbie Dance Aerobics was like finding a missing piece of my childhood a few years back. I loved doing this workout... Even though doing this workout usually meant participating for 10-minutes then asking a family member to fast forward to the end. Hey, it may not have been long, but it was an organized workout that was fun. That Barbie Dance Aerobic video may be past it's prime, but the workouts below are some that most kids would enjoy. If we can show them the fun and importance of organized exercise at the beginning of life, maybe there will be less of a gym-love learning curve as they age.

Circuit Training

It may sound crazy, but if you have a kiddo who gets bored super easy, circuit training could be a perfect fit! In circuit training we are constantly changing what we are doing and, if done right, there is hardly time to get bored! Of course, it would not be recommended to have your little six year old try a tabata class off the bat, but something easier that adds fun things they love doing could be a hit.

A good circuit workout for kids could include some running, jumping jacks, crab walks, down dogs, planks, pull ups on monkey bars, hula hooping, hopping on one foot, and running up and down some stairs. Exercises like these will increase core muscle strength, motor functions, coordination, and athletic performance. Like running, circuit exercises will also help better understand one's own body and learn about heart rate changes.

This website has some great workouts for kids along with some handy advice!

Dance

This may not be for your ten-year-old son, but if you have little girls, look out. Dancing is something most children do for fun anyway, so having a dance class or a video they follow may seem more like super fun time to them than a group activity. Dance also encourages mental strength (memorizing all those moves can be a challenge!), social skills in a classroom situation, joint health and flexibility, healthy living, and a proper self image.

Children starting at two to three years of age can start dancing in some form, whether it be hip hop, ballet, gymnastics, or just a fun freestyle class. All of these will encourage healthy lifestyle choices early on. If there are no dance classes in your area or you do not want to shell out a couple hundred before knowing if your little one will actually like it, you can try some workout videos first.

Jogging

I cannot even believe the number of kids I know who have participated in 1-mile of 5K races by the time they are six years old. If your little one is not the dancing type, jogging can be a great option- especially for children. This is something that kids and parents can do together and has nearly instant gratification. Children will be able to see fast changes in the amount and time they can run much quicker than us adults may be able to. Races and group running events are also great ways to have them socializing and being rewarded for their work.

Running is also a fantastic way for children to better understand their heart rate, how physical activity changes the way they feel, breathing, mental fortitude, and goal setting. Starting can be the biggest hurdle so start small. The best way to begin is to have a goal such as a 5K fun run that you can do together. Three miles may not be the easiest for all parents, so why not form a love of running together? Just be sure to take things slow, 15-minutes may not seem like long to us, but to a five year old, it can be an eternity.

I simply loved this article on helping your child love running. For more tips on running with kids, be sure to check it out!

If you want to kick it up, this article talks about getting your child into the triathalon lifestyle.

How Do You Run Safely?

Since I have started running outside waay more often, I have also started thinking a lot more about running safety. Of course this means running on the proper side of the road, wearing bright colors, have a phone with you at all times, and not running during busy traffic times. That last one is more important up here since we are running on roads with no sidewalk and no shoulder at times. Other than the basics though, how do you stay safe while running?

The hubs just got me a new key chain pepper spray and had requested that I never run alone without it. I think both of us watched waaaayyy too many episodes of Unsolved Mysteries at far too young an age. Especially since, now that I have it, I would never consider running outside without it.

For all those other issues that could befall me when running, I have turned to Kitestring. Kitestring is, possibly, the best use of my cell phone ever... Other than Instagram, obviously. This is not an app (thankfully since my storage is at about 1 mb free space), it is a number you have saved and simply text. Going out for a jog? Walking down a creepy ally? Going to buy something on Craigslist? Just text Kitestring the amount of time you should be done in and they will check on you when that much time has passed. If you are safe, you send a quick message back. If not, they will notify your emergency contacts right away.

There are two options for Kitestring, the free one and the $3 a month one. With the free option you get eight outings a month and one emergency contact. For $3 you get unlimited emergency contacts, unlimited outings, and two upgrades called perennial mode and a customizable check-in period.

Great Running Paths at Disney World

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Did you know that Disney World Resort has more than just theme parks? Gasp! It is true. In fact, Disney has so much to do outside the theme parks, you just might want to spend some of your next trip out and about instead of schlepping it with all those other hot, sweaty park attendees.

One of the nicest bits about Disney World, and further, staying at a Disney World Resort, is all the incredible outdoor areas they have manicured and perfect for your vacationing entertainment. Although most people may not consider jogging to be part of a happy holiday, there are a few of us who love the idea of jogging around and exploring new areas of the Happiest Place on Earth. For those people, and even a few who would just like to meander through some picturesque promenades, you have the running and walking paths at the resorts.

Some of the walking and running paths are ones you will not want to miss, others not so much. Whichever trail you go with, a good tip to remember is to run early in the morning and take it easy. Early morning runs are good since Florida is, well, ridiculously hot. Also because it will be easier to run early in the morning when your feet have the energy and the path is less obscured. Secondly, running super fast along these paths could cause a collision with the other path patrons and leave you a bit too sleepy for the rest of your incredibly eventful day!

Port Orleans Riverside and French Quarter

These paths are great for year-round use and will take you right next to the Sassagoula River. It is also one of the longer path options at the Disney Resorts. The first part of this trail will take you by all the beautiful southern colonial mansion inspired hotel buildings and keep you under the shade of about 1,000 oak trees around a 0.7 mile loop. If you opt to make the run longer, you can jog the distance between the Port Orleans French Quarter and Riverside Hotels. This path will take you next to the river for a mile there-and-back.

Wilderness Lodge

This is easily considered one of the prettiest paths on Disney property. Be warned though, there will be mosquitos and bugs in the summer months, especially early in the morning. Thankfully, this path has enough shade that you could run it in the afternoon without too much heat resistance and far fewer bugs. The main path runs from Wilderness Lodge to the Fort Wilderness Camp Grounds and is about a 2.5 mile loop. There are also plenty of smaller paths branching off this one that take you throughout the Fort Wilderness property.

Caribbean Beach Resort

The Caribbean Beach Resort has a running path that takes you around the lake. There is plenty of shade and some very pretty views. Caribbean Beach Resort is known for its tropical birds that can be seen in the mornings along this path. The entire loop will take you about 1.4-miles and past Old Port Royal. This is a super good thing to note since you will most likely (and hopefully only figuratively) run into a few early morning coffee goers depending on the time you run.

EPCOT Resorts

The EPCOT resorts include Swan and Dolphin Hotels, Yacht and Beach Club, and the Boardwalk Inn. All of these are grouped together and connected by paths along a waterway. This is one of my personal favorite places to stay since EPCOT and Hollywood Studios are a quick walk away. If you are lucky, you can also see firework shows from each resort while sitting in the comfort of your hotel room!

Of course, with so many hotels and fun in one area, there is bound to be some great paths! When it comes to running at the EPCOT resorts, you have plenty of options with some of the greatest inclines Florida has to offer- bridges. The course ranges from less than a mile to over 3, depending on which you choose to do.

The run directly around Crescent Lake is 0.8 miles, to Crescent Lake's path from the Dolphin hotel is 1/4 mile, the Yacht and Beach Club run is 1.3 miles, The Canal run is almost a mile, and a run around the whole EPCOT resort area is 2.4 miles. Together, you are looking at a solid 5-mile run without treading the same path twice!

I very good tip for this area is to either run late at night or early in the morning. Firstly, these paths have very little shade, and secondly, the Boardwalk is a busy area from afternoon till night.

Other Resorts

Although all of Disney resorts have paths and perks of staying there, the ones above are my most recommended for running. The reason some of the more well know parks did not make the list (sorry Contemporary, Polynesian, and Grand Floridian) is either because there is very little shade or it is just too busy.

Magic Kingdoms resorts have great paths around the Seven Seas Lagoon, but there is virtually no shade. If you enjoy running in the sun or it is a chilly day, this could be a fantastic option. The views from the path are great and there are many times you can see lots of the Magic Kingdom.

As for Pop Century and Art of Animation, the running path is around the Hourglass Lake. This is about a 2-mile run but will take you into some less desirable parking areas. It would be very wise to review the map before starting this run. You may even want to pause your music during parts to avoid any issues with people and their cars.

Coronado Springs (although a beautiful resort and one of my faves) did not make the list because the running path is busy around the pool and lobby areas. It is also not very shaded for most of the way. So sorry Coronado.

If there is a favorite path of yours that you did not see listed here, please let me know in the comments! I am always up for new areas of Disney to be explored and would love a jogging adventure on our next trip!