Halloween Workout

We hope to see you at one of our centers this weekend, but if not, here is a workout you can do at home with the entire family!

Source

Fundraising: Four Weeks Remain

How's your fundraising going? Have you asked ten friends for $10 each? We ask that every Y Turkey Trot Charity 5K participant aim to raise $100 each to help Give Every Child a Chance. How great would you feel waking up Thanksgiving morning knowing you had taken one more step to help children in Central Maryland?

Some of you are already experts at this and have raised more than $500 each.

What's they key? Asking. People will not give if you do not ask! Most people are scared of asking, but take a deep breathe and just ask your uncle, boss, best friend. It is like jumping into a pool, you want to do it, but you are hesitant and then you jump and wonder why you hesitated in the first place.

Nothing feels better than asking for donation for a worthy cause and then seeing your ask fulfilled.

Tips!

• We have great online tools, but follow up with a personal email, phone call, etc.
• Personal asks make ALL the difference.
• Thank your donor publicly (if they appreciate that sort of thing)
• Ask your insurance provider, your dentist, your hair stylist
• Start big "I really appreciate you agreeing to make a donation. $250 sends a child to preschool for a week, but any amount helps!". You are not asking for $250, but you are giving a point of reference.
• Do not be discouraged if people do not respond right away. Give it a week and follow up. People get busy.
• The worst thing that can happen is someone says "no" and the word "no" is better than "what if?"

Not sure how to start, start here.

Recipe: Baked Apple Oatmeal

Nothing says "Autumn" like a house filled with the smell of baked apples. Apples are now in season, so their prices have reduced a bit, which makes this an affordable and delicious breakfast (or snack) idea.

Serves: 4-6

Prep Time: 10 minutes

Cook Time: 40 minutes

Ingredients:

• 2 cups old-fashioned oats
• 1 tsp baking powder
• 1/4 tsp kosher salt
• 1/2 tsp pumpkin pie spice
• 1 egg, beat
• 1 mashed banana
• 1.5 cups milk
• 1 tsp vanilla
• 3-4 small apples, sliced thin
• 1/4 cup chopped walnuts

Directions:

1. Preheat oven to 375 degrees
2. Combine dry ingredients (1-4) in bowl
3. Mash banana in a separate bowl and add your wet ingredients (5-9)
4. Mix wet ingredients into dry and mix well
5. Grease a small baking dish and pour oat mixture in
6. Top with apples and walnuts
7. Bake for 30 minutes. Check to make sure center is set
8. Allow to cool for 10 minutes and serve!

Recipe Source

Same 'Ole Song

Music is a huge motivator for many runners. Some prefer the sound of their footsteps, others the words of a podcast, but today's post is for music lovers.

Looking to add some variety to your playlist? Here are some recommendations for new music!

• Songza.com
• Spotify
• YouTube
• Vimeo
• Facebook - ask your friends
• Pinterest
• Pandora
• NPR All Songs Considered

What songs are on your training playlists?

Running with Dogs & Strollers

We live in world of multitasking so it is no surprise that many runners have to run while pushing a stroller and/or holding onto a leash! Since strollers and dogs are welcome at our Y Turkey Trot Charity 5ks we thought we would give you some tips on how to best conquer this challenge.

Running with a Stroller

1. Start with the correct equipment. It is not safe for you or a child to be running with an umbrella stroller or a travel system stroller. Walking, yes, running no. For running, you will want to invest in a jogging stroller, which provides shock absorption. If you are not going to make running a habit, a full-size stroller can be used for something like a family 5k.
2. Read your stroller's safety information. Babies should be at least six months old before you take them for a run due to the inability to hold their head up, but please check with a doctor before proceeding.
3. Have realistic expectations. Set out knowing that it will be challenging to run with a stroller. It will be more difficult to run without swinging your arms and pushing weight up a hill. 
4. Know your route. We recommend starting somewhere you know and away from high traffic areas.
5. Use the wrist strap. You do not want the stroller running away from you.
6. If running in a group, like a 5k, start in the back.
7. Get out there and do it! There is no time like the present, however far you go today is a success.

Running with a Dog

1. Get real. Is your dog healthy enough to run with you? Are they well-trained enough? If not, start with short distances.
2. Get the wiggles out. Play tug, rough house, take a quick walk around the block so that you can start with a calm dog.
3. Pick a side. What side will you want your dog to stay on? Do not let them weave in front or behind you.
4. Do not wrap the leash around your wrist. If your dog jerks, you do not want to be pulled over, so hold the leash in your hand.
5. Warm up. Just like any other run/jog, warm up first.
6. Train your dog like you would a friend. Is your pup falling behind? Give him some encouragement. Pup panting hard or foaming at the mouth? Let up and walk a bit. Motivate one another.
7. Take dog bags. You may be running, but you are still responsible for picking up after your pet.
8. Check their paws. When you are finished check their paws for any raw spots.
9. Hydrate. Both you and your furry running partner should be sure to drink plenty of water after your run and even a little during.
10. Have fun!

Image from: http://www.exceptionalcanine.com/