Running was what gave me the confidence and toughness that I have today.   We athletes have similar threads in our dynamic make-up: mental toughness, goal-setting, confidence, and perseverance.  Wisdom that can be offered by an adult to a child based on what we’ve learned from our athletic experiences is priceless.   The opposite is true as well…we adults can learn much from our enthusiastic children.

This leads me to We Are Girls Who Love to Run written by Brianna Grant.

“I wrote We Are Girls Who Love to Run to help our girls discover the power of running, see how FUN it is, and show how the lessons of running can really spill into all areas of our lives. I also want girls and women to remember that females are STRONG and have much to offer the world. The book celebrates living in the moment and treasuring the relationships and activities that make our lives rich.”

My children and I have read this book several times and although it’s not their favorite, we still enjoy reading it.  (Disclaimer, I have two boys who are under the age of five and don’t understand a lot of the concepts yet.) They love the pictures, especially the girl swimming with the fish.  We spend a lot of time on this page!  I’ve particularly enjoyed this book because it offers insights into what you can learn from running: social skills, fitness, flexibility, enthusiasm for life, and having a positive attitude.  We Are Girls Who Love to Run is a book you will come back to time and time again because of the lifetime skills offered in it.  

As a former physical education teacher, I would for sure read this to my students.  From the student’s perspective, they need to see other girls who love to run.  I think the biggest battle young children face is not having a model to look up to.    Whenever I participated in sports events, I always shared my experiences with my students.  I wanted them to see a fit female doing events because it was fun.  Teachers and Parents have a huge impact on how our children experience life.  How they approach things in their life… if they are going to be athletes, creators, scientists, lawyers or doctors- it’s up to us.

Brianna is currently training for the Duvall Days 10K race and currently lives in Duvall Washington.  She has two energetic kids and has future plans to write more books!  She also has a blog called Girl Who Loves to Run which I found very interesting and you can read it here.

I highly recommend this book to all of you!  It should have a place in every child’s home as it is a source of inspiration to all young girls (and boys) to get outside and run!

You can purchase this book directly from Brianna’s website and even get a signed copy if you’d like!

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“I have old lady hands. The tops of my hands look like they have been in the sun for years. I see wrinkles, brown spots, scars, cracks, dry patches- already used up skin at the ripe old age of 30+++. I can’t hide my age because of my hands.”

Your skin is the first thing people notice when they meet you. Is it leathery and wrinkled or smooth and supple? Do you have bags under your eyes as big as craters? Crow’s feet? Lines around your mouth? Wrinkles on brow? Guess what age that makes you? 40?!!(50% of women develop circles under their eyes at 40).

Secrets of Great Skin: The Definitive Guide to Anti-Aging Skin Care

As moms, we are all in a constant juggling act. How to balance the home, the husband, the kids, house and YOU. You should NOT be neglected. You need to dedicate a little time in the day to take care of your own personal health. Fitness, Nutrition, and Protection against the environment are just a few of the key components to beautiful skin. “Dr. Roizen estimates that the simple act of adopting more healthy habits could make it possible to reduce one’s biological age as much as twenty years”. (Author of Real Age- Are You as Young as You Can Be?)

Fitness is absolutely a must. The benefits of a good fitness routine are well documented. But I will remind you that a good exercise program can reduce the risk of heart disease, stroke and cancer and it is a protective measure against diseases related to aging such as osteoporosis, arthritis, and diabetes. “Exercise is one of the most effective nonmedicinal ways of relieving anxiety and preventing or treating mild to moderate depression.”

Nutrition: You Know THIS!! Let’s get down to the details. For beautiful skin, you need lots of Vitamins A, C, and E which are highly effective in reducing free radical damage and protecting from your skin from the sun and pollution. Co Enzyme Q10 is very important in the fight against aging. You can obtain Co Enzyme Q10 from salmon, nuts, eggs, and soy oil. The minerals that are important to skin health include Copper, Selenium, and Zinc. “They facilitate the production of antioxidant enzymes and are co-factors in the production of many important enzymes and hormones.” Selenium is responsible for the elasticity in your skin. Apparently just 3-4 Brazil nuts a day can provide an adequate amount of Selenium each day. Zinc is especially important for people with acne. Copper is responsible for the production of collagen. Eat your fruits and veggies! It’s your ticket to healthy younger looking skin.

Sun Damage: 90% of the cause of aging is caused by the sun. You can prevent sun damage by protecting your skin at all times. Reminder, you might not get sunburned on a cloudy day but your skin is still absorbing UVA light which leads to aging. UVA (aging) can penetrate light clothing and is not blocked by window glass. Be smart about your skincare and make sure to put it on the tops of your hands!

The Secrets of Great Skin is a comprehensive guide to anti-aging skin care. I covered the three that we can do something about NOW: pack your diet with fruits and veggies, protection from the environment, and fitness. These are the single most important ways that you can have healthy younger looking skin!

If you’d like to purchase this book, click here.

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If you’re thinking of starting an endurance sport- such as running, cycling, triathlon and are in need of a step by step instruction guide as to what to eat, how much to eat, and when to eat- this book is your answer. Published in 2007 by Human Kinetics and written by Suzanne Girard Eberle, a competitive athlete herself,  has written a textbook for athletes on nutrition. She is also the founder of Eat, Drink, Win!

The best parts of this book:
I love hearing athlete stories, testimonies, advice on training, nutrition, sleep, everything. In fact, I can be downright inquisitive when it comes to learning about a sport I enjoy. So, I particularly enjoyed the “Learn from the Best” column in each chapter because it offered a detailed glimpse of an accomplished athlete in their field of endurance sports. For example, Scott Jurek, Ultrarunner offers his advice on how to prepare for your nutritional needs before, during and after the event.

Timing. Familiar with the term “Bonking”? It’s a word that means ran out of fuel or energy.   I have a bad habit of bonking after a race- I always FORGET to bring anything substantial to eat.  Then, I crash (energy-wise) and all the fun celebrations stop until I get some protein in me!  Think about your timing as far as refueling needs, everyday food choices- before, during, and after exercise. If you’re planning on running your first marathon soon, prepare your body to take in fluids every fifteen minutes throughout the race- starting with the first water station. In addition, you will need to consider a gel or a bar for additional sources of fuel. (I took 4-6 gels on all my marathons and was still hungry and cranky at the end!)

Glycemic Index- Foods that are low on the GI scale-such as brown rice, pears, apples grapes, beans, may be better for an athlete prior to an event and may benefit prolonged efforts. (page 73).

Variety: Eberle offers detailed information on fueling needs for many different endurance sports- such as cycling, trail running, duathlon, winter sports, water sports as well as extreme conditions such as mountain climbing and temperature changes.

Endurance Sports Nutrition offers a much needed guide and backs it up with scientific data on how a person should train for endurance sports. As far as hands on useful information, it depends on the user, I think. I tend to be the questionable sort and constantly seek answers, so a lot of this information was not new to me- however, it’s a fantastic reference for specific dietary questions and needs of athletes.

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Introducing: Cindy Posey, owner of Go Workout Mom and mother of 2. She is a fellow blogger with great motivational tips, quotes and workouts for the busy mom at home. She has written a great “how to” guide to get started on exercise. It’s free if you subscribe to her website. I highly recommend jumping over to her site and joining her newsletter list- this book is a great starter kit for the new mom- specifically a non-athletic mom wishing to start a workout routine and get fit. She has some really creative ideas on how to incorporate strength training while home with the family.

I loved all the great motivational quotes.

“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.” Buddha

“Your body is a temple but only if you treat it as one.” Astrid Alaida

The scrapbook pages are wonderful. She has quotes, space for photos, and space for journaling your fitness journey. It’s a great way to keep track of your progress and goals.

Check it out- the ebook is FREE if you subscribe to Go Workout Mom.

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Chris Carmichael’s Food for Fitness

This book is a massive resource for all athletes to check out. There is copious information for each part of the athletic population from young to old- men to women. He breaks everything down by ingredient, why it’s needed in your diet, and it’s nutrient highlights. Complex Carbohydrates are athletes’ best friends and interestingly, sweet potatoes have the highest nutrient score (baked-with skin), are high in carotenoids, vitamin C, potassium, fiber and folate. Mushrooms are on the bottom of the list with no applicable amount of nutrient density or fiber. (pg. 78)

On another interesting note: Just because spinach is a great source of complex carbohydrates- they are not the most efficient for an athlete. The best sources are baked potato, sweet potato, garbonzo beans, corn, butternut squash and green peas. (pg. 79)

SAMPLE MEAL PLAN: Based on 135 pound female cyclist with 11 hours of training per week. She would need 2,194 calories in one day.

Breakfast

1 bran muffin with 2 tablespoons of fruit preserves and 11/2 cups of orange juice.

Morning Snack

1 whole wheat English Muffin with 2 tablespoons of hummus and 1 cup of fruit or vegetable juice

Lunch

Tuna Salad with vegetables on whole wheat bread or pita with 2 handfuls of pretzels, 1 piece of fruit, and water

Snack/Training Food

20 ounces of Sports Drink & Bar or Gel

Dinner

Barbecue Chicken, 1 cup of tomato soup with 1 buttered roll, 1 piece of fruit and 1 ice cream sandwich. (pg. 327)

Readers, comments would be appropriate here…This seems like a lot of carbs to me and a ton of FOOD. How many of you eat this much in a day?

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