Archives for October 2012

Running with a Stroller


Hello Running With Sass Readers!

My name is Courtney and I blog over at Journey Of A Dreamer.


First of all let me tell you how much I love Heather… Isn’t she awesome? Anyone who loves Disney as much as I do is awesome in my book. Thanks for having me Heather!

Today I wanted to talk to you a little bit about stroller running. When I first started out running a few months after having my daughter in 2010, stroller running was the only running I knew. Every run involved my daughter. Over the past two and a half years I have run countless miles with my little girl and I have learned a lot. So, here are my top 5 tips for Stroller running:

1. Be Safe

While this one should be a given I have to address it. You should always buckle your child in using the harnesses provided. Some jogging strollers have a wrist strap that attaches to the stroller and you can wear around your wrist incase you lose your grip. Don’t try to run hands, keep at least one hand on the stroller at all times. Also – Be aware of traffic and your surroundings.

2. Invest in a good stroller!
It’s important, especially if you plan on running consistently with your child, to invest in a good double stroller for travel. For the first 6 months or so you should have your child in the car seat adapter portion of the stroller. Strollers can get pricey, but if you use it often enough it is a worthwhile investment. I ran with a regular Chicco Stroller for awhile, but found it clunky and hard to steer while running. I still put quite a few miles on it though!


I tried the babytrend expedition stroller, but my daughter didn’t like it. I finally found the best stroller for me was, of course, one of the more expensive ones. The BOB Revolution has been awesome!


It has a smooth ride, steers wonderfully, and my daughter likes sitting in it. It has a car seat adapter for infants and can hold up to 70lbs, so it should have a long lifespan.

3. Get your kids involved

When my daughter was around 18 months she started getting to the point where she loved going running so much that she would bring me my running shoes saying “Go Go Go!” Make it something that is fun and they look forward to. I would often point out animals and teach her to make the animals noises. I would have her yelling Go Go Go and waving at other runners on the trail. Now that she is two and a half I let her get out and run with me at the tail end of my runs. She loves to tell daddy how fast she ran! I just recently ran my first official race with her in the stroller. She loved being able to run across the finish line!



4. Don’t Stress About Your Pace

While there are some people who can put a 30lb kiddo in a stroller and not skip a beat when it comes to pace, most people can’t. I used to stress when I saw my pace I freaked out at how slow I thought I was going. Then logical Courtney had to come out and remind me that I was pushing an extra 30lbs plus a stroller and that my pace would change from what it was when I was running solo. However, after running with my stroller I have found that I can typically run faster without it than I could before. It’s like extra strength training!

5. Be Creative!

Kids are unpredictable. Some days they will love the idea of going on a run with you. Other days they won’t. Maybe you tell them you’ll run to the park and back. Or Maybe you pack special snacks they just get to eat while in the stroller. My daughter always gets Chocolate Milk for her “Recovery Drink” after a run. Switch up your routes for something new for them to look at. Bring along a portable DVD player or game for them to play. If all else fails resort to a tiring game of Peek-a-boo with the stroller window.


QOTD: Have you ever run with a stroller? What are your thoughts?

Mission: Runpossible!


5:00 AM: The alarm rings, I spring out of bed to silence the mechanical chirp and dash off to the other quadrant of the house, draped in darkness. In that room, my supplies are ready to go. With a quick fuel stop, satellite acquisition and deep breath, it’s go time.

What mission is this, you may ask? A top-secret military mobilization process? A complex battle plan enacted by highly trained soldiers? No, it is something much more coordinated: the allusive implementation of the solitary pre-dawn ritual of only truly dedicated individuals…

…or for those of us that speak regular English: the early morning run.

I, like many 9 to 5’ers (or more accurately, 8 to 5’ers) with crowded work schedules, find the time before heading into the office as ‘best’ time for getting in a training run. While it might be dark, cold and kind of lonely, there are definite advantages to running before the dawn breaks – including less traffic, cooler temperatures (in the summer) and that feeling of a runner’s high throughout the day.

That said there are also some negatives: the most obvious being the fact that it is DARK. So, this is my battle manifesto for conquering that o’dark hundred run:

· Crave your run – make it the reason you go to bed at a reasonable time.


· Eliminate the need to think – for the first 10 minutes that you’re awake – set out your clothes, shoes and gear so there’s no need to shuffle around in the dark (or better yet, sleep in your running clothes – I even pull on my compression socks the evening before if I want to wear them on my run).


· Light your path – literally and figuratively, with a headlamp or flashlight to see, and a mapped out plan (even if it is just in your head) of your running route.


· Do what you need – to make it a habit. Use this solitary time to think about decisions you need to make, or go the opposite way and run out your worries! I use my morning runs as a time to catch up on Podcasts, which I [safely] listen to through the speakers in my running vest! I know that missing a run will mean missing an episode, so it’s another way to keep myself accountable.

Once you’ve got your rhythm figured out, hitting the pavement before the world wakes up can (and will) become a part of your life, too! Really, it does get easier…but you’ll still impress your friends and coworkers with your early morning motivation J

QOTD: When do you run? How do you stay motivated?

Pumpkin Protein Pancakes


clip_image002Hi, my name is Stephanie and I blog at Food and Fitness 4 Real. As a busy working mom with two young kids, I blog about trying to balance real life with healthy living while encouraging my family to eat real food! This week I am excited that I am able to guest post for Heather.

Heather and I met at the Healthy Living Summit in Philadelphia in 2011 and I have also featured her on my blog. We have several things in common; like being New Orleans Saints fans, healthy living bloggers and we both are runners!


Today I am going to share my recipe for Pumpkin Protein Pancakes with you. When I started training for my first half marathon with Team in Training last spring, we would often have pancakes as our post-run meal. While in training, I learned that after long training runs it is important to have a recovery meal that includes protein, carbs and fat. This pancake recipe combines vanilla protein powder, pumpkin puree and chopped walnuts for a filling and delicious breakfast. It is lightly sweetened with pure maple syrup and can be topped with pecans, yogurt, fruit or agave.

The batter for these pancakes can be mixed the night before your long run and stored in the refrigerator. Once you get back from your training run, just stir it a few times while you heat up your griddle or pan the cook as instructed below.


Every Sunday morning, I make pancakes for my family before we go to church. Unfortunately, my kids only want me to make PLAIN pancakes and I have yet to entice them with my Dutch apple pancakes, peach pancakes or coconut-pineapple pancake stackers. This pumpkin pancake recipe makes two servings, so I end up eating one serving by myself and freezing the second serving for later in the week.

Although I am not currently training for a long distance race, I still crave pumpkin pancakes this time of year. You should whip up a batch of these pancakes this weekend and share them with your family. Hope you enjoy!


Pumpkin Protein Pancakes

Servings: 2 (four pancakes each)

Prep time: 5 minutes, Cook time: 5 minutes


  • 1/2 cup all purpose (or whole wheat) flour
  • 1/4 cup vanilla protein powder
  • 1 teaspoon baking soda
  • 1 teaspoon pumpkin pie spice*
  • 1/2 cup pumpkin puree (not pumpkin pie filling)
  • 1 egg white
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup (or agave or honey)
  • 1/2 cup almond milk (or low fat milk)
  • 2 tablespoons chopped pecans
  • *If you do not have pumpkin pie spice, use 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger and 1/4 teaspoon nutmeg




  • Heat a griddle to 350 degrees or a pan to medium high heat.
  • In a medium bowl, whisk together flour, protein powder, baking soda and pumpkin pie spice. In a separate bowl, combine pumpkin, egg white, vanilla extract, maple syrup and milk.
  • Add wet ingredients to the dry ingredients and mix well. Allow mixture to rest for 2-3 minutes.
  • Coat your cooking surface with non-stick spray. Spoon batter onto a hot griddle or pan and spread into a circle (about 4 inches across). Cook for 2-3 minutes or until edges are set and bubbles begin to appear on the surface. Flip and cook for 1-2 minutes more.
  • Continue with the remaining batter until all pancakes are cooked. (Batter makes about 8 medium size pancakes).
  • Top pancakes with 1 tablespoon chopped pecans and agave or maple syrup.


QOTD: Do you like Pumpkin? What is your favorite pumpkin flavored food?

Power Through the Storm


You may remember a little thing called Hurricane Isaac that swept through the Gulf coast back in August. Well I can, with much thanks, say that hurricane season is almost over, and we are pretty much in the clear for another year. There were a lot of scary thoughts going through my head before and during the storm. What if a tree falls on our house? What if we flood? And a big one, what if we lose power for several days? While for my particular family losing power wouldn’t be life threatening like it is for some people who rely on refrigeration and power for medical situations, it was still a scary thought.

Wondering if you will run out of food because you lose everything in the refrigerator. Wondering how you will sleep because it’s 100 degrees outside, and wondering how you will get in touch with family members to check on everyone when you can’t plug in your cell phone. (Or, if you are just obssessed with your cell phone mike me). Also for someone like me who works from home with the assistance of a computer, the thought of being out of work for several days or even weeks is not something I want to have to worry with. It would be nice to be able to rest easy and know that even in this kind of situation, we would be covered.

Thankfully, there IS a solution, and it’s never too early to start planning for next summer. Have you ever heard of a residential standby generator? Kohler makes them, and they are pretty sweet!


Most people have heard of portable generators. These are the kind I am used to, growing up in hurricane country. They run off of gasoline (not very safe!) and must be used outdoors due to fumes and carbon monoxide poisoning. Having to set your alarm clock to get up and refill it with gas is not fun either.  Also you must plug the things you want powered directly into the generator, with cords running through your house. This works, but it’s just a temporary solution and is not ideal.

In contrast, a residential standby generator permanently connects to the house (think air conditioning unit) and it runs on propane or natural gas, connecting directly into your existing fuel lines. Sweet! My favorite part is, when you lose power, it automatically kicks on after about ten seconds, and you don’t even have to be home for it to come on and work.

Want to know more about how it works? Check out this video for information.


Also, here are some key things to look for in a generator (Kohler offers all these things!)

A commercial-grade engine that provides clean, consistent power and can handle heavy loads.

·An attractive design. The unit will be installed outside your home, so looks truly matter.

·Corrosion-resistant housing, which is important in areas with salt water.

·Quiet operation.

·An extended warranty. Look for a standby generator with a minimum five-year warranty.

Remember that you are always just one storm away from a power outage, so don’t be caught without a plan. Kohler makes it easy to price and research these generators, so go take a look! #KohlerPower

QOTD: HAve you ever used a generator? Did you even know one like this existed?

FitFluential LLC compensated me for this Campaign.
All opinions are my own;

Weekly Recap: October Week 1


Happy Sunday! I am currently cruising the Caribbean, but I didn’t have a bad workout week this week and wanted to share. I also wanted to remind everyone to be on the safe side if you are feeling an ache or pain. I was supposed to run 6 miles Thursday, but was having some knee pain, like I had twisted them…both. The only thing I can think is when I ran on the treadmill the day before, I tried new insoles in my shoes and maybe it changed my gait. Either way, I got up early and started my run, and less than two tenths in, I knew something wasn’t right and that i wasn’t going to be able to do this. So instead of being dumb and running anyway, I hit the gym and rode the bike and lifted weights.


Here is my week summarized:

Sunday: rest

Monday: 3 mile run, chest, tri’s, abs

Tuesday: back, bi’s, abs, and legs, also walked the dogs 15 minutes)

Wednesday: 3 miles speed work on the TM, chest tri’s and abs

Thursday: 30 minutes bike, back, bi’s, abs

Friday: rest/travel day

Saturday: vacation

My running week wasn’t that great with the exclusion of my 6 mile run, but obviously my body was telling me to stop, and I am ok with that. I still had a good week of strength workouts (4 days) and some cross training.

On the cruise this week, my plan is to run 2-3 times, short easy runs, and lift weights 2-3 times. I do have a half marathon the day after we get back, so it is my taper week after all! have a great Sunday everyone.

QOTD: When your body says stop do you? Or do you push through anyway?

RWS Features #40


WOW I can’t believe this is the 40th blogger I have done a spotlight on, madness! I hope you are all having a fabulous weekend. I board the Disney magic today for a week of fun in the sun. Don’t worry, the dogs are being watched at our house, so they are no doubt having a great time. I can’t wait to share photos and pictures with you when I get back! RWS will still be up and running so please come visit. For now, I want to introduce you to


1.) How/Why did you start blogging?

I started a blog when my family relocated to Maine almost 7 years ago at the urging of a friend as an efficient, convenient way to share pictures and stories of our life here in Maine with those we no longer had the pleasure of being with every day.

Then I met Amy and Jen and we started Mainely Running with a goal of motivating others to get moving ~ at their pace and on their own terms. With Mainely Running we hope to inspire others. We always say ~ If we can do it. You can do it!

Read up on our Revolutionaries and you’ll understand what we mean!

2.) Sum up your blog in a couple sentences:

Mainely Running’s goal is to motivate and inspire others to get moving.We offer a running class through our local YMCA to help folks get started and to keep them moving toward their goals.

3.)What do you wish to accomplish/achieve by blogging?

We hope to encourage others to set fitness related goals and to work toward those goals with support from us and from our Mainely Running community one step at a time.


4.)What is your biggest healthy living accomplishment?

Amy, Jen and I found ourselves looking for new outlets and new challenges after putting our careers on hold or leaving our careers completely in order to be home with our children. The challenges inherent in becoming stay at home moms brought us together initially. The challenge of running a mile, a 5K, a half-marathon and then a marathon kept us together and drew us closer then we could have ever predicted.

I think the three of us would agree that our biggest healthy living accomplishment has been finding balance in our lives and realizing that taking care of ourselves makes us better, stronger, healthier and happier mothers and wives!

5.) What is your blog URL


WINNER of the Gold Bond Friction Defense Giveaway is:

Be Fit With Kristen! Kristen e mail me at [email protected] and I will get you your prize when I get back from my trip!

QOTD: Do you run by yourself or with running friends?

Pinterest Pumpkin

Register for ZOOMA Florida half or 5k TODAY ONLY (October 5th) and get 10% off your registration, and $10 of your registration fee goes to charity. Use special code FLAMB4 when you register. Click HERE for more info.

One of my goals for October was to actually do one of the crafts I am always pinning on Pinterest. Sometimes I just need to take a break and do something fun and relaxing…all part of good mental health, which is very important in my opinion! I finally bit the bullet and picked one that seemed simple enough (with a few modifications on my part) and I am pleasantly surprised with how it turned out!


I first saw this pumpkin on Pinterest and followed the link to a fun blog where I found the directions. Not gonna lie, the directions seemed a little scary for this non-crafty gal, but I was determined.

I was on the lookout for a craft pumpkin, when I saw one, already cream colored, at Target! Take a step out of the process without having to paint an orange one? Yes please! I also wasn’t so sure about the whole transfer paper and paint thing, so I decided…why not just use a sharpie?

So here is what I did:

-I found a font I liked, and printed out the “M” as big as would fit on a piece of paper, and then printed it out.

-Then, I cut out the M as closely as I could and taped it to the pumpkin

photo (3)

-I then vvveeerrryyyy carefully traced around the M with a pencil.

photo (4)

-Finally, I used a chisel tip thick sharpie to outline and then fill in the M. I may spray paint a coat of some sort of sealant on it, but other than that, I’m done, and oh so proud!

photo (200

Let me know if you have any questions about anything I did to make this. Hopefully there will be more Pinterest projects to come!

QOTD: Have you ever made anything off Pinterest?

*Don’t forget to enter my giveaway!

ZOOMA Florida Discount and Charity Challenge


I mentioned awhile back that I had the honor of being selected as a race ambassador for the ZOOMA Florida race in January. There is a half and 5k option, and the host hotel is the fabulous Ritz Carlton on Amelia Island! ZOOMA is so awesome, that they wanted to do something for YOU, and for charity.


They came up with an awesome idea that for ONE DAY ONLY, if you register with my special discount code, you will get 10% off registration for either of the Florida races, AND, ZOOMA will donate $10 to one of my favorite charities for that one day, which is October 5th, FRIDAY.

So for example, if ten people register using my promo code tomorrow the 5th, not only will they get 10% off registration, but my charity of choice will get $100! How awesome is that?!?!

So, I’m sure you want to know what charity I decided to choose for the promotion.



I thought about choosing a charity nationally known, but decided to do something a little closer to home, Team Gleason/The Gleason Initiative Foundation.  This charity may not be as well known, but needs more publicity and help.

Steve Gleason used to play in the NFL for the New Orleans Saints, until he was diagnosed with ALS (Lou Gehrig’s Disease). You may have heard his name or have seen a clip of him blocking a punt at the Saints first home game back in the Superdome after hurricane Katrina.

Even though he was diagnosed with this awful disease, he chose to make the best out of his life. He and his wife decided to have a baby, and then they started Team Gleason, a charity with a mission to show that patients can not only live but thrive after this diagnosis. In doing so, he hopes to inspire others to do the same, and have meaning and purpose in their life. The photo below is from a Saints game last year. Steve had to hold on to Drew to walk out onto the field and lead the crowd in the pre game chant, but he was determined.



He spent much of his career visiting patients at the New Orleans Children’s Hospital, and Gleason, known for his long locks hanging out of this helmet, regularly donated his hair to “Locks for Love”, which provides hair for wigs for children with cancer.

The mission of The Gleason Initiative Foundation is to:
1. Help provide individuals with muscular diseases or injuries with leading edge technology, equipment and services; (so they can live as normal a life as possible)
2. Raise public awareness toward amyotrophic lateral sclerosis “ALS” by providing and documenting extraordinary life adventures for individuals with muscular diseases or injuries.

He has done such things as send people with ALS to the Superbowl, he has taken them skydiving, and climbing Mt. Rainier among providing high tech equipment so they can function even after losing muscle control . He believes the diagnosis is not the end and encourages others with ALS to live life to the fullest.

Please help his foundation and mission by registering for the Florida ZOOMA race on October 5th, and $10 of your registration will be donated to Team Gleason for ALS. Below is a GREAT video on Steve if you would like to learn more about him. If you want to get to the “meat” of the video and just hear about his mission and determination, (have a tissue handy) skip to the 5:20 mark on the video.

So please, consider running the ZOOMA Florida race in January, and register TOMORROW, October 5th using my special promo code at checkout:


Want to learn more about the race itself? Check out this post I wrote with all the details. Want even more incentive? Anyone that registers for ZOOMA Florida before 11/4 will get a training care package mailed to them. The training care package will be full of necessary and fun goodies to set you up for success!

Ready to register? Go to the registration page and enter in the promo FLAMB4 to save 10% and give $10 to Team Gleason, on October 5th ONLY. So today, just think about it, set an alarm on your phone, whatever you need to do to remind yourself to enter TOMORROW, and I will see you in Florida!

Thanks for your support!

QOTD: What is your favorite charity to support?

October 2012 Goals


I wrote a post in September talking about my goals for the month. Now that it’s October (WOW) it’s time to look back and see how I did. I decided to only set 3 goals for September, I have been really busy so I wanted to set some “mini” obtainable in a month goals as opposed to more long term ones. To review, here are the three goals I made:

1.) Run 4 days a week

2.) Drink 8 glasses of water a day

3.) Stop negative thinking/pessimistic attitude

photo (21)

aaannnddd here is how I did:

1.) Run 4 days a week (A-) I did this all but one week, where I ran three times. I am happy to say I finally feel like I am starting to get back on track with my workouts. Let’s hope this trend continues and I stay injury free!

2.) Drink 8 glasses of water a day (A+) It has been very hot and humid, so this goal was pretty simple to follow. I think I drank nearly 8 glasses just during and after my runs! I only had a glass of sweet tea at dinner on Friday or Saturday nights, and other than that and sports drinks, it has been water all the way, and not going to lie my face has cleared up a LOT. I have always been that girl that struggles with acne her whole growing up, but between not wearing makeup every day and drinking lots of water, it’s looking pretty good!

3.) Stop negative thinking/pessimistic attitude (B-) Not going to lie, this is still tough for me. It kind of comes and goes in waves. I will do really well for a few days, and be really positive, then something will happen and send me into a temporary tail spin. I am really going to keep working on not letting little things set me off and ruin my day or week, and instead try to learn from the situations and use them as an opportunity for growth.


October Goals:

1.) PR in a half marathon. I have two halfs this month, the first I doubt I will PR in, but the 2nd, I think it’s possible if I continue to work hard to get back to where I was. Reason why I won’t PR in the first one…ok, I guess it’s time to spill the beans. I am going on a cruise right before the half marathon, so Bobby may have to roll be through the course. I am of course VERY excited about my trip (got a great deal!) but the half…oy.

2.) Actually make a craft from Pinterest. I always see and pin the cutest things (especially for the holidays!) but never actually make anything. I am so not crafty, it’s kind of sad. Must remedy this.

3.) Read a book. October is pretty crazy with travel, but reading a book relaxes me, and it also means I am taking time for myself, so this is a good goal for this wild month.

4.) Vlog more.  I vlog here and there, but I want to do it a bit more consistently, at least once a week. I think that’s a good starting point.


Be sure to enter my giveaway, only a couple days left to enter!

QOTD: What is a goal you have for October?

*Check out my NEW travel page! It’s on my menu at the top of the page as wel.

Tower of Terror Ten Miler


More than 10,000 runners dropped in for scary good nighttime race themed around iconic haunted hotel! Yes, I’m talking about the runDisney Tower of Terror ten miler!


Juan Morales of Huntington Beach, Calif., won the inaugural Tower of terror race in a time of 58:00. The female winner,  Kimberly Mueller of San Diego, finished with a time of 1:04:50. Speedy!

This nighttime race course wound through ESPN Wide World of Sports Complex, then through Hollywood Studios, and towards the Tower of Terror ride itself. Temps were hot and humid, but that didn’t seem to stop the fun!


Finishers received a commemorative medal, fashioned after the attraction itself, and then partied the night away at the Disney Villains Hollywood Bash post-race party with family and friends. There was live music, character meets, as well as access to rides like The Twilight Zone Tower of Terror, Rock ‘n’ Roller Coaster, Star Tours and Toy Story Mania.


The weekend also included a 5k fun run as well as kids races prior to the ten mile event. There was also a health and fitness expo at the Wide World of Sports complex.


I hate that I had to miss this fun event, and I hope to get to run it next year! The bling is awesome, and it looks like so much fun. Plus, costumes? Hello! Love it! Congrats to everyone who ran, and I hope you had an amazing time! You can check our the results on the runDisney page.

QOTD: Have you ever run a night race? or a race in costume? Tell me about it!

Don’t forget to enter my giveaway!