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Posts tagged with "Wellness"

Whatever the Obstacle

By Stacie Sather 08/15/2018 | General

Several years ago, my daughter, Sunshine, and I went for a hike. While walking, she noticed something unusual. Something that struck her curiosity. 

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Getting Started with Meditation

By Nina Yu 08/06/2018 | Wellness Tips

One of the core values at Girls on the Run is to nurture our physical, emotional and spiritual health. Meditation is a great way to do all three of these! Meditation is all about being in a state of awareness. I’ve started incorporating meditation into my daily routine and have seen the benefits in all aspects of my life. 

Meditation might seem difficult to someone who is just beginning the practice. Here are some simple tips to help you get started today!

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5 Ways to Beat the Heat and Conquer the Run

By Emma Davis 08/01/2018 | Wellness Tips

It’s hot, humid and so bright outside that finding motivation to get outdoors seems to be in short supply. When it comes to running, these are not exactly the weather conditions that encourage you to take on an aerobic trek. So how does one stay motivated to run and beat the heat? There are a few ways to power through it!

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Women Who Wow Us: Jay Ell Alexander

By Asha Ellison 07/12/2018 | Remarkable! People

If the age-old adage that attitude reflects leadership is true, then it’s no wonder that Black Girls RUN! is thriving! After all, the women-only running organization, dedicated to encouraging and providing resources to new and veteran runners, is led by the dynamic and talented Jay Ell Alexander. As the CEO and Owner of BGR!, she is driven, community-focused and committed to empowering all women (especially African-American women – who experience higher rates of obesity) to live healthier lives.

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25 Creative Ways to Ask Kids About Their Day

By Haley Warner 06/22/2018 | General

How we engage with children matters!

It’s time to take casual “how was your day” conversations to the next level and make them more meaningful.

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Running with Reason: How One Woman Found Friendship by Going the Distance

By Carolina Muriel 06/01/2018 | General

I really enjoy “me time” while running.

Solo running gives me time to focus on my next race, think through situations in my personal life or just allows me to completely lose myself in my music. In fact, I’ve trained for three marathons on my very own. But, sometimes, long runs, as with life, are hard to get through alone.

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5 Ways to Nurture Emotional Wellness Today

By Asha Ellison 02/22/2018 | Wellness Tips

With so much technology surrounding us, it is easy to get lost in the matrix of media messaging. While it’s become the norm to be plugged in to communication at all times, instant access to technology, paired with the demands of our personal lives, can leave us feeling frazzled and frustrated. We are connected to everything from world news to pop culture and politics. We receive mixed messages from doctors and influencers to family and friends about topics such as health, fitness, finance and quality of life. Oftentimes, we feel like we can’t keep up or, worse, that we don’t measure up.

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The Best Tool for Setting Goals That Are Both Challenging and Achievable

By Kenzie Kramer 01/30/2018 | Wellness Tips

As a coach for Girls on the Run, one of my favorite things is watching each girl realize she’ll be doing a 5K. This typically happens at the first practice when girls share what they already know about Girls on the Run: we do fun cheers at the end of practice, we play games that are related to the theme of the day, we can go at whatever pace as long as we’re challenging ourselves, and we run/walk a 5K at the end of the season. At the start of the season, it’s rare to see a ten-year-old girl who looks confident about completing 3.1 miles, but after ten weeks of going a little further each day, the same tentative girls are the ones ready and waiting at the start line of their first 5K.

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Five Female Athletes Who Are the Definition of Strong

By Asha Ellison 01/25/2018 | Remarkable! People

Nothing speaks more to the heart of Girls on the Run than celebrating strong, extraordinary girls and women. A strong girl is one who tries new things (activates her limitless potential), follows her heart (boldly pursues hers dreams), empowers others and continues to be a pacesetter for change – crushing stereotypes, breaking records and doing the unthinkable.

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Self-Care Isn't Selfish

By Liz Wian 12/21/2017 | General

When I was younger, flying cross-country was an ordinary experience; my dad lived in California and I lived with my mom in North Carolina. I remember at a very young age, sitting on the plane with my CD Walkman and favorite stuffed animal in tow, attentively listening to every word the flight attendant said prior to takeoff. I made note of the emergency exists he pointed out and lifted my seat to see if it truly could become a floatation device. Then, I heard him instruct us to do something that seemed completely incorrect: the adult passengers were told to put on their own oxygen masks before assisting children or other people with theirs.  

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Seven Tips for Getting Your Kid to Put Their Phone Away and Be Active

By Heather Pressley, PhD 10/24/2017 | Wellness Tips

Technology is an enormous part of kids’ lives today and, while it has many benefits, the negative effects include increased sedentary behavior and a decreased physical activity. In many schools, children are using laptops or other electronic devices for most of the day and kids continue to get smartphones at a younger age.

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How Can I Help My Daughter Have a Healthy Body Image?

By Heather Pressley, PhD 10/24/2017 | Wellness Tips

Raising a girl with a healthy body image is complicated but worth it. If she can be free of limiting, external expectations about her body, then she can be free to truly be herself and free to truly pursue her potential. 

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Self-Love Starts with Liking Yourself

By Michelle Barichello 10/16/2017 | Wellness Tips

Self-love begins with liking yourself, and this only gets harder as we become adults. Let’s encourage girls to see the beauty of hanging out with themselves now so they’ll become their own best friends for life.

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Five Questions to Consider When Signing Your Child Up for an Afterschool Program

By Allison Riley, PhD 08/14/2017 | General

Over the course of a typical school year there are around 525 hours between 3:00 and 6:00 pm. As an afterschool professional with over ten years of experience designing, implementing and evaluating out-of-school time programs, I’ve seen the afterschool hours spent in many different ways. I’ve seen youth participate in sports, church programs, tutoring and school-based programs and, as the Senior VP of Programming and Evaluation at Girls on the Run International, I’ve seen girls transform through youth development programs. 

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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 get 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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Working Hard to be Joyful

05/25/2017 | General

Girls on the Run has teamed up with Say it Forward, a platform that encourages women and girls to share their stories in hopes of inspiring other women and girls. GOTR staff member Liz Johnson shared her story of how she welcomed more joy into her life. See more Girls on the Run stories here and submit your own story here

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What is Joy, Really?

By Joy Hartman 04/18/2017 | General

The Girls on the Run mission statement starts with, “We inspire girls to be joyful…” But what is joy, really? Thanks to the movie Inside Out, we may have a pretty adorable image of a spunky, energetic, blue-haired bundle of happiness as a permanent picture of how joy may actually look. But what is joy?

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Ten Mantras to Get You Through a Difficult Run

By Kenzie Kramer 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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Women Who Wow Us: Daina Trout

03/20/2017 | Remarkable! People

Business woman, kombucha brewer, and Girls on the Run supporter Daina Trout boldly pursued her dreams by starting a business alongside two friends. Daina’s kombucha business, Health-Ade, recently collected donations and inspiring notes for GOTR girls when they traveled across the country for a yoga festival. We recently caught up with Daina to learn more about her bold decision to start a business, her passion for quality kombucha, and her heart for supporting Girls on the Run.

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“Do What You Can and Never Give Up!”

By Kenzie Kramer 01/24/2017 | Remarkable! People

When marathon-runner Cheryl Hile’s neurologist told her to lower her expectations, Cheryl refused to accept the advice. 

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Dreaming Is Imagining Yourself in Other Places

By Diana Patton 01/24/2017 | Featured Columns & Series

Most people declared a dream recently in the form of a New Year’s resolution but that dream will merely remain a fantasy or a make-believe place until you begin to visualize yourself living out your dream. A vision takes on life and begins to create shape in your mind. You have to pick up that project and see yourself finishing it.

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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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Doing "Good4Girls"

By Lauren Cunningham 12/15/2016 | Giving Back

Hundreds of women and community leaders came together through the power of fitness to raise awareness and funds for Atlanta’s chapter of GOTR!

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Raise Your Hand if You Want a Do Over

By Diana Patton 11/29/2016 | Remarkable! People

We've all had moments in life when we wish we could have a do over. Motivational speaker Diana Patton shares her story of a not-so-best moment and how she's been resilient in pursuing her goals. 

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Healthy Family Traditions to Start This Fall

By Brittney Storm Rankin 10/17/2016 | Fun & Games

Take advantage of autumn's crisp temperatures and bright blue skies by participating in healthy activities with your family and friends. Think outside your normal routine to create meaningful traditions, reduce stress and get a fresh perspective on life.

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Three Life Lessons Every Woman Can Learn From Girls on the Run

By Francine Labiran 10/12/2016 | General

Girls on the Run empowers young girls and women to be their unique selves, set goals, be confident, and so much more. Although the program includes running, the weekly lessons encourage participants and coaches to recognize their Star Power, build connections and develop healthy habits. I’ve been a coach for the past two years and in that time I’ve had the opportunity to teach (and learn) valuable life lessons from a group of amazing girls and inspiring coaches.

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How to Raise a Strong Woman

By Ana-Maria Temple, MD 10/11/2016 | General

Over the past 15 years since having my daughter Allie, I have worked hard to raise a strong woman; a woman who can see past the negativity and unrealistic expectations that come with life.  In teen world, the unending effort to fit in, to be noticed and to be liked can quickly change into a vortex of self-doubt and negativity. In adult world, the buzz words in female circles are perfection, work-life balance, doing it all and having it all which result in a very daunting outlook for a young girl. So here are ten ways I’m working to raise a strong woman:

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Five Tips for Raising an Emotionally Strong Girl

By Joy Hartman 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 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 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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Make a Commitment to Find Your True Identity

By Diana Patton 09/12/2016 | Remarkable! People

Running provided the perfect escape from the nonstop chaos that swirled inside of my life while growing up. The more I ran, the clearer I became. The solitude of working through my thoughts allowed me to take my dreams to action. Now, running helps me encourage and inspire women to push past abuse, adversities and challenges as a full-time inspirational speaker.  

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321 for Girls on the Run

By Kenzie Kramer 08/24/2016 | Remarkable! People

In Girls on the Run and Heart & Sole, girls engage in lessons about being supportive teammates and choosing to encourage others. Recently, five members of the Girls on the Run charity running program SoleMates put these lessons to use and teamed up to support each other on a 321 mile bike ride across the state of Missouri, raising over $8,000 for Girls on the Run programs in their state.

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By Kenzie Kramer 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 for their advice on how they continue to pound the pavement during sweltering summer heat.

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Six Smart Tips to Stay Motivated to Run This Summer

By Kenzie Kramer 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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GOTR Supporters Go for Gold

By Kenzie Kramer 08/04/2016 | Remarkable! People

In Girls on the Run, girls are encouraged to set big goals and boldly pursue their dreams. This year’s Olympics, the ultimate “dream big” athletic event, will bring together athletes from around the world who have dedicated their lives to their sport and have worked hard to follow their dreams of becoming Olympians. At Girls on the Run councils across the country, we’re fortunate to have Olympians as both role models and supporters for girls in our programs.

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Help Your Girl Keep Learning This Summer

By Kenzie Kramer 07/18/2016 | Heart & Sole

Summer vacation is intended to be a break from classes but that doesn’t mean that your child’s learning has to go on a hiatus. In the Girls on the Run middle school program Heart & Sole, girls learn about the importance of balancing what is called their Girl Wheel - made up of brain, heart, social, body and spirit. To nurture our all-around wellness, it’s important to maintain all parts of our Girl Wheel, even when school is not in session!

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Fueling Our Healthy Pace: Baked Chicken Nuggets Recipe

By Hilliary Meisner 07/18/2016 | Featured Columns & Series

At Girls on the Run, we learn all sorts of lessons that we can use in our everyday life.  Lessons like how to stand up for ourselves and our beliefs, how to be a leader in our communities and how to make healthy choices to help keep our bodies and minds strong. 

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Fueling Our Healthy Pace: Post-Run Smoothie Recipe

By Hilliary Meisner 06/14/2016 | Featured Columns & Series

Treating our bodies well and fueling our healthy pace is a year-round commitment and one I like to take seriously. At Girls on the Run, we learn that there are many choices we have to make in a day. Fueling my body with nutritious food is one decision I try to make on a daily basis.

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That Time an Elephant Joined Me for My Run

By Leigh-Ann Mueller 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 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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What Is the Best Exercise for Girls?

By Joy Hartman 05/09/2016 | Announcements

You might think the answer is running since you are reading the Girls on the Run blog. It’s not. Could it be swimming, soccer, tennis, volleyball? Nope. Well, not really nope. More like all of the above. Don’t you hate trick questions? The real answer is play. 

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Six Mantras to Keep You Happy and Healthy

By Caroline Holbrook 04/26/2016 | Announcements

With summer quickly approaching, that means the end of the school year is just around the corner. From pushing through those final weeks of school, time can seem to slip away and the days can easily become filled with stress. Choosing to remind ourselves of our self-worth, while also remembering to take a step back when life gets a little chaotic is something that everyone needs to do. Here are six mantras to inspire everyone to finish out the school year and the Girls on the Run season strong!

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Fueling Our Healthy Pace: Zucchini Muffins

By Hilliary Meisner 04/25/2016 | Featured Columns & Series

At Girls on the Run we make the choice to be a Girl on the Run.  We make the choice to be joyful, happy, healthy and confident young women!  Now think about your typical day. How many choices would you say you make in the span of 24 hours?  I am sure I make over 100 choices/decisions in the span of one day.  Choices like what do I want to wear, what do I want to eat, when should I go to bed, etc. Let's take a look at a decision we make at least three times a day, I am talking about the decision to make healthy food choices!  When making choices about how I am going to fuel my body, I like to pick wholesome foods that will help me reach my fullest potential, but I also like to make sure the food I am eating tastes great!

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Put It in the Pavement

By Kira Montuori 04/07/2016 | General

In the almost 18 years from that time, I’ve run a lot.  I still get nervous for long runs and so far I've survived all of them (Please note: Survived does not necessarily mean completed) And the running has taught me a lot along the way. To be honest, I don’t love running.  In fact, most times I’d rather do anything else.  But I’ve learned that running is good for me.  

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5 Free Apps for Runners to Try

By Kenzie Kramer 03/25/2016 | GOTR Picks

Technology and added screen time are usually seen as inhibitors for healthy habits. However, that's not always the case! With the help of a few free apps, your smart phone can help you lead a more active lifestyle and encourage you to push yourself further and faster on your next run. 

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Easy Sweet Potato Dessert

By Kenzie Kramer 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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Fueling Our Healthy Pace: Make-Your-Own Pizza Night

By Hilliary Meisner 03/04/2016 | Fun & Games

Some of my best memories with my family and friends have happened in the kitchen or at the dinner table enjoying a great meal and conversation.  Food brings people together and that is one of the main reasons I enjoy cooking so much. At Girls on the Run, one of the 5 Cs we learn about is connection, and the importance of connecting with others.  As I mentioned above, food brings people together so today I am going to share my ideas, tips and tricks for throwing a build-your-own pizza night for your family and friends.  Because life is all about connecting with others!

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The Race That Matters

By Kira Montuori 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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15 Ways to be Your Own Valentine

By Kenzie Kramer 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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Active Cures for Cabin Fever

By Val Newcomb 02/03/2016 | Fun & Games

Get your family up and moving even on the dreariest of days! Together Counts, our National Alliance, shares four ways to banish the phrase "I'm bored!" from your next snow day. 

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Fueling Our Healthy Pace - Snacking

By Hilliary Meisner 01/29/2016 | Featured Columns & Series

Healthy snacking is a smart way to keep your body happy and fueled. Hilliary from Brunch N'Cupcakes shares snacks that you can toss together in minutes plus a recipe for homemade energy bites that you can easily customize with your favorite ingredients. 

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25 Ways to Stay Positive Any Day

By Julie Wunder 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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Fueling our Healthy Pace - Bake it Forward Chocolate Cinnamon Streusel Banana Bread

By Hilliary Meisner 12/18/2015 | Featured Columns & Series

GOTR girls not only learn about how to be healthy, joyful and happy girls, they also learn how to be strong community leaders through our community impact projects. Cooking Light Blogger, Hilliary Meisner shares their Bake It Forward concept as a way to show others you care during the holiday season.

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Fueling our Healthy Pace - Post-5k Chili

By Hilliary Meisner 12/02/2015 | Featured Columns & Series

We're introducing the Fueling our Healthy Pace series, a collection of healthy recipes for GOTR families.

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Wellness Tip: Practicing Joy

By Brittney Storm Rankin 10/26/2015 | Featured Columns & Series

You don't have to have perfect life circumstances or feel happy every moment of every day to lead a joyful life. It may be cliché, but joy is not a destination--it is a journey. The more you practice joyfulness, the more naturally joyful you will become. Try these 10 tips to experience more joy in your life.

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Bloom Where You Are: Flex Your Self Compassion Muscle

By Mandy Murphy 09/22/2015 | Featured Columns & Series

Why is being compassionate with ourselves so challenging? Mandy Murphy explores this phenomenon and underscores the importance of adopting self-compassion as a daily practice.

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Healthy Snacks for Kids

By Jessica Willard 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 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 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 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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Bloom Where You Are: Who Are You?

By Mandy Murphy 03/16/2015 | Featured Columns & Series

Mom, spouse, professional, vegetarian, runner . . . sometimes the things with which we identify become what we embrace as our identity. But what we are is not the same as who we are, and embracing it too strongly can limit deeper fulfillment. In this installment of the Remarkable! column Bloom Where You Are, Mandy Murphy explores bringing your awareness to a place of real connection with yourself and others.

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Wellness Tip: Growing Gratitude

By Pamela Young 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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