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Wellness Tips

Take Care of Your Body With These 6 Quick Warm-Ups and Cool Downs

07/27/2017 | Wellness Tips

For most of us, squeezing in time to do something good for our bodies each day can be a challenge and when you’re tight on time, the first things that typically gets cut are the warm-up and cool down. Getting your body loosened up and giving it time to slow down gradually are crucial for taking care of your muscles! Give your body a little extra love by adding one of these quick and easy pre- and post-workout routines to your next run.

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Ten Mantras to Get You Through a Difficult Run

By Kenzie Kramer on 03/21/2017 | Wellness Tips

When training for a race or another event, have you ever had the experience where completing a certain distance feels like an effortless walk in the park, but the next day the same distance feels like running up a mountain in a hail storm? During Girls on the Run, girls learn about the power of positive self-talk and how telling ourselves positive affirmations can help us in difficult situations. For those days when it feels like you're running through a hail storm, channel positive self-talk by having a mantra - something to repeatedly tell yourself to encourage you to keep going. 

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8 Things You Should Know When Preparing for Your First 5K

01/04/2017 | Wellness Tips

Running your first 5K can be an intimidating goal for girls and adults alike. Each year, thousands of Girls on the Run participants cross the finish line of their first 5K event. Along with the girls who are completing their first 5K, many of the running buddies who are with them are also accomplishing their goal of running a 5K!

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Five Tips for Raising an Emotionally Strong Girl

By Joy Hartman on 10/06/2016 | Wellness Tips

We seem to have measurements for everything these days. In the first seconds of life, our kids’ physical health is measured with weight and length. In schools, we have standardized tests and grades to measure our kid’s academic strengths.  But how can we measure our kid’s emotional strength? 

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Three Tips for a Healthy Fall

By Francine Labiran on 10/04/2016 | Wellness Tips

Fall is here, and that means cooler weather, cozy sweaters, changing colors, and a great time to revamp your healthy lifestyle! These three tips will have you feeling great throughout the entire season and help make this your best fall yet.

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Fueling Our Healthy Pace: Banana Nice Cream

By Hilliary Meisner on 09/27/2016 | Wellness Tips

As the days begin to get shorter, and the nights a bit cooler I find myself grasping to all things summer!  While fall is one of my favorite times of year, I have to say it is sad to see summer come to an end.  So in an effort to hold onto summer for as long as I can, I thought I would share with you one of my favorite warm weather treats! 

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Six Smart Tips to Stay Motivated to Run This Summer

By Kenzie Kramer on 08/09/2016 | Wellness Tips

Nothing crushes your motivation to run as much as stepping outside and realizing that the weather is not what you anticipated. When the temperatures rise, so does the temptation to stay inside with the air conditioner on full blast. For tips on how to stay motivated to lace up, we talked to running bloggers about how they continue to pound the pavement during sweltering summer heat.

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That Time an Elephant Joined Me for My Run

By Leigh-Ann Mueller on 05/25/2016 | Wellness Tips

When the temperature rises, it can feel like a ten ton elephant is weighing you down while you run. Triathlete and coach Leigh-Ann Mueller shares five tips for safely adjusting to warm-weather running. 

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Get Your Daily Dose

By Kira Montuori on 05/16/2016 | Wellness Tips

I don't like taking medicine.  My go-to remedies of choice are sleep and exercise.  When I'm out of balance with either… well, it's not so pretty.  

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Easy Sweet Potato Dessert

By Kenzie Kramer on 03/17/2016 | Wellness Tips

Sweet potatoes are known for Thanksgiving side dishes and as a delicious french fry alternative. Luckily, this tasty root vegetable is also loaded with vitamin A and fiber and when they're not topped with marshmallows and loads of butter, are a good-for-you veggie to fill your plate with. 

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The Race That Matters

By Kira Montuori on 03/01/2016 | Wellness Tips

The other day my daughter asked if she could get a Fitbit. In my head I rattled off 28 reasons why this is a 'FO SHO NO'.  But don’t get me wrong, I think they’re great.  I have one. I'm not opposed to my daughter seeking to achieve, win, succeed and rise above.  In fact, I strongly and consistently encourage her to do so. I do, though, have deep reservations of doing so at the cost of a friendship. 

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Winter Running Tips

By Kenzie Kramer on 02/12/2016 | Wellness Tips

With winter's chilly temps and short days, it's tempting to pass up running in exchange for a cozy blanket and couch time. As we all know, exercise is key for overall well-being and running is a great way to get up and get moving. To help make getting outdoors feel more doable, we talked to four running bloggers about their must-know tips for wintertime running. 

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15 Ways to be Your Own Valentine

By Kenzie Kramer on 02/10/2016 | Wellness Tips

When life gets busy, it's easy to forget an important relationship in our lives: The one with ourselves. Self-care is a necessary part of living a balanced life but can quickly fall by the wayside when we get wrapped up with work, family and other responsibilities. 

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25 Ways to Stay Positive Any Day

By Julie Wunder on 01/13/2016 | Wellness Tips

So much of our own happiness depends on how we deal with our day-to-day experiences.  Life can be hard, but choosing to stay positive is a key to living a joyful life.  And if you are joyful, that is even more positive energy you can feed back into worthy causes like Girls on the Run!

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Healthy Snacks for Kids

By Jessica Willard on 08/18/2015 | Wellness Tips

Snacking can help kids maintain their energy, provide fuel for after-school activities and fill in the nutrition gaps of their diets. While it may seem convenient to parents to stock up on multi-packs of packaged potato chips or sugary candy, opt instead for wholesome snacks which give your child the nutrition her developing body needs.

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Wellness Tip: Cultivate Supportive Connections

By Suzanna McCloskey on 07/15/2015 | Wellness Tips

At Girls on the Run, we believe in nurturing our physical, emotional and spiritual health. One way to stay emotionally and spiritually strong is by cultivating supportive, positive relationships.

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Wellness Tip: Run-Day Pointers

By Pamela Young on 04/23/2015 | Wellness Tips

Girls on the Run uses running as a learning tool and a way for girls to experience that big things are possible when you keep moving forward. Not surprisingly many of our coaches, volunteers, supporters and staff find empowerment in running as well. For this month’s Wellness Tip, we asked some of the avid runners on our staff to share the go-to techniques they use immediately preceding and following a run.

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Wellness Tip: Breaking the Stress Cycle

By Pamela Young on 03/23/2015 | Wellness Tips

Through science, we’re realizing that the phrase “can’t handle the pressure” is more accurately applied to our bodies than our minds. When threatened or stressed, our bodies mount a chemical response, and when that response persists or recurs frequently, it can affect our physical wellness in serious ways. Here are a few proven tips to help manage your body's stress load.

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Wellness Tip: Fortifying Your Child's Immune System

By Pamela Young on 01/23/2015 | Wellness Tips

In the thick of cold and flu season, many of us are breaking out the over-the-counter products that promise to give our immune systems a boost. But what about our kids? How can we put them on the best footing to avoid whatever illness is making its way around the school? Here are seven tips to keep their sick days in check.

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Wellness Tip: Getting Beyond Resolutions

By Pamela Young on 12/19/2014 | Wellness Tips

If you dissect the term "resolution," it literally means to repeat a solution. It's no wonder so many of us end up making (and breaking) the same resolutions over and over again. But that doesn't mean you can't make meaningful changes in the coming year. Here's a different approach.

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Wellness Tip: Strong Because...

By Pamela Young on 10/23/2014 | Wellness Tips

Girls receive many messages from media, peers and other influencers—and many of them do nothing to build confidence. What if your girl could strengthen her own voice against the chatter? Here’s an activity that can help the girl in your world learn to be a positive voice for herself.  (Hint: It also works for grown ups.)

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Wellness Tip: Boost Their Day & Yours with Sidewalk Talk

By Pamela Young on 09/25/2014 | Wellness Tips

Did you know that doing good things for others is also good for your own health? Here’s a “win-win” post-back-to-school wellness tip you can use to help you and the school-aged kids in your world. All you need is a sidewalk or paved walkway, some chalk and some goodwill.

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Wellness Tip: Setting the Stage for Sleep

By Pamela Young on 08/27/2014 | Wellness Tips

Sleep does everything from giving our brains a chance to refresh, to boosting our immune function and influencing the release of important regulatory hormones. Fostering good sleep is an important part of nurturing our physical health. Here are a few practices that can play a role in your overall sleep strategy.

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Wellness Tip: Positively Impactful

By Pamela Young on 08/17/2014 | Wellness Tips

Sometimes we can be hard on ourselves, but turning negative self-talk in a positive direction has been proven to improve mood and outlook. And it's a habit you can learn!

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Wellness Tip: Growing Gratitude

By Pamela Young on 08/15/2014 | Wellness Tips

Gratitude is good for you. Research shows a direct link between gratitude and happiness, good health and even financial stability. Best yet, gratitude is something you can actively develop. Using a gratitude jar is one simple way to do that. Here’s how it works.

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