Tag Archives: family run

Busy New Year?

How to Fit it all In?
Hello Flavor Runners! It is a new year and a new you, or at least that’s what you told yourself on January 1st. Now that we are almost a month into the New Year, some of us are starting to lose steam on that New Year’s resolution. This leaves us wondering, how do I fit it all in? Some days, if you’re like me, you are jam packed with one important task after another. Even if you get up early, it feels like everything take precedence and its bedtime before you know it. So when you are lying in bed regretting skipping a workout (again?) you may become discouraged. Here are some ideas on how to get back into the saddle and keep on track.
Is getting out of bed the problem? I get it it’s cold and your bed is warm. Even here in Flavor town (or Florida as you may know it better), we are still dragging our feet when it comes to getting out of the cozy covers.
Move your alarm to across the room. Having to get out of bed to turn off the alarm is the first step to getting moving!
Set out your morning workout clothes the night before. Being able to hop up and not search for your favorite running pants or workout shirt helps get the day started on the right foot as well!
Have easy access to a preworkout breakfast. Okay, this cannot just be me, but I need to eat first thing in the morning or I get crabby before my feet hit the pavement. Having an easy and nutritious breakfast ready when I wake up helps not only fuel my workout but keep me pleasant by time I meet my swole mate at the gym. I really enjoy an early morning banana or some tasty overnight oats.

If morning work outs aren’t for you, try to sneak in a lunch break workout! It doesn’t have to be a huge weights session to get your heart rate up! Check out our Pinterest account for some great office workouts! Body-weight only exercises can be done anywhere, and whose booty can’t use a few more squats?
Lastly, at the end of the day when you are unwinding in front of the television, use commercial breaks as work out breaks and do crunches or push-ups or whatever your favorite exercise is during this time. I like to also make a game out of the shows I watch frequently. One of my favorites is Big Bang Theory (I know, I know) so every time Sheldon mentions Howard only has a master’s degree, we have to do 10 mountain climbers, when anyone mentions Star wars we do 5 burpees and It goes on like this.
What are your favorite ways to keep moving throughout the day? What show would you like to work out to? If you submit your ideas in the comments, maybe I will execute your plan and share the results! Now is your chance to put a little pressure on me to keep moving, too!!
We will be in Orlando on February 13th and Melbourne Fl. February 27th and we look forward to seeing you there! Happy running!

 

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FLAVOR RUN CONNECTING WITH GREAT LOCAL BUSINESSES – TICKET GIVEAWAY for PHOENIX with i ROCK THE BOOTS

One of the primary missions of Flavor Run is to support local charities and connect with great local businesses. And we love it when these two goals are aligned. We are very excited to have on board as sponsors i Rock the Boots for our Phoenix event!

i Rock the Boots is a t-shirt company founded by female veterans, for female veterans. They provide quality apparel that embraces the strength, yet femininity of women who selflessly serve. i Rock the Boots donates a portion of their proceeds to organizations that provide assistance to female veterans; women who may be homeless, in transition, or women dealing with trauma.

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As well as their awesome products, the website also includes; featured heroes, veteran resources, a great blog, and even to opportunity to submit your hero stories! Make sure you check out i Rock the Boots! irocktheboots.com

i Rock the Boots has also helped us put together a giveaway – 3 flavorlicious people will win a ticket to the event!

Click the link below, and do one of the following; post the link to this blog on your Facebook page, or go to @flavorrun on Instagram find the photo from this blog and repost!

ENTER HERE

Winners will be announced February 23.

Flavor Run and i Rock the Boots look forward to seeing you all on Saturday, February 28th, at Estrella Lakeside, Goodyear. If you are not one of our lucky winners, you can use the i Rock the Boots discount code below for 30% off!

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www.flavorrun.com/locations/phoenix

Family Fun! Delicious Run!

The Flavor Run is taking over Phoenix, AZ!

Yes. You heard correctly. The Flavor Run is coming to Phoenix, AZ on February 28th, 2015!

We know what you’re thinking. We’re pretty excited too.

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The Flavor Run began with the drive to create an affordable, quality fun, and family-friendly event. Our first Flavor Run was held at the Florida State Fairgrounds in Tampa, FL in August of 2013, and in 2014, we expanded to Jacksonville, Orlando, and Sarasota. We are super excited because 2015 is going to be the most awesome year yet!

The Flavor Run Phoenix is going to be held at at the beautiful Estrella Lakeside and will benefit Playworks, a nonprofit organization that supports learning and physical heath by providing safe and inclusive play to low-income students in urban schools.  The Flavor Run Team is excited to be working with Mission Driven Events (producers of Salute our Troops) on this event and we can’t wait to see you in February!

To registerflavorrunphoenix.eventbrite.com

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Announcing Giveaway Winners & the 4th Annual onbikes Winter Wonder Ride!

The Flavor Run Team loves supporting local events!

onbikes is a Tampa-based 501(c)(3) non-profit organization on a mission to provide at-risk kids with an experience no one should be denied…their first bike. They have an AWESOME upcoming event during the winter holiday season!

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Put on your finest reindeer themed gear and polish your spokes! Enjoy a scenic bike ride through the heart of downtown, along the waters of Bayshore Blvd. Try incredible food from local vendors and dance the night away at our famous post-ride celebration. Proceeds from the 4th Annual Winter Wonder Ride go towards the purchase of bicycles and helmets for at-risk kids throughout the Tampa Bay area this holiday season.

Important info:

  • Date: Saturday December 13, 2014
  • Time: 2-10:30 pm
  • Location: Curtis Hixon Waterfront Park (600 N Ashley Dr, Tampa, FL 33602)

General Admission: Ticket price includes: entrance to The 4th Winter Wonder Ride, an exclusive event-only 4th Annual Winter Wonder Ride t-shirt, and access to some of the best food, beverage and live entertainment the local community has to offer.  Price: $50 (Day Of: $60)

 VIP TicketsYou get everything included in general admission plus: access to the exclusive “Reindeer Lodge” where you will enjoy complimentary seasonal brews courtesy of Cigar City, free wine by Gallo Wines, vodka by Titos, and choice food options at no additional cost, and special VIP bike parking.  Price: $100 (Day of: $150)

DISCOUNTUse the code FLAVOR and save $10 on General Admission or VIP Tickets!

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WINNERS OF THE FLAVOR RUN ORLANDO GIVEAWAY!

Congratulations to Tracey, Cassandra, and Brittany on each winning an entry to the Flavor Run Orlando –  MORNING event!
Congratulations to Cat, Thomas, and Debbie on each winning an entry to the Flavor Run Orlando – AFTERNOON event!

*Winners will receive an email from the Flavor Run Team on how to receive their FREE TICKETS! Thanks to everyone who participated!

Get excited for the Flavor Run Orlando!

Calling all Runners, Walkers, Cartwheelers, Fruit-Lovers, & Flavor Fairies!

The Flavor Run is the original fruit-flavored color powder run and we are so excited to return to Orlando, FL this January!

YES. We said “fruit-flavored” powder – Blueberry, Strawberry, Orange, Banana, Watermelon and Grape! Plus, we have an awesome Post-Run Flavor Festival that includes everything from fruit, vendors, live entertainment, and kid’s activities! We are a family-focused, quality fitness 5k event, where volunteers flavor you in fruit-flavored color powder!RFB2

What’s so cool about the Flavor Run Orlando?!

First, the Flavor Run Orlando will take place at the scenic Bill Fredrick Park, located along the shores of Turkey Lake. Centrally located, and minutes away from big attractions like Universal Studios, Bill Fredrick Park is a beautiful 183 acre oasis that will make you forget you’re in the middle of Orlando!

Second, we have some awesome new and delicious plans for 2015:

  • New 2015 Strawberry Finisher’s MedalStrawberry-Medal
  • Awesome Live DJ & Entertainment
  • Mystery Flavor at the Start/Finish lines! (more flavor = more awesome)
  • New 5k route with over 50 course markers and more traffic controllers
  • Sweet Flavor Swag including new T-Shirts and Flavor Tattoos!
  • Buying tickets is now SUPER EASY using Eventbrite.com!

Mark your calendars:

  • Date: January 24th,  2015
  • Location: Bill Fredrick Park at Turkey Lake

This year we are holding TWO back-to-back Flavor Run events!  Choose between:

  • The MORNING Flavor Run – starts at 9 am
  • The AFTERNOON Flavor Run – starts at 2 pm

Buy Tickets NOW at a super low price!

That’s right! Tickets cost only $25 when you sign up as a family or join a team! But there’s only a limited quantity available at this price so act fast!

Buy tickets here:  flavorrunorlando.eventbrite.com

Flavor-Friends

Running your 1st 5K

Taking that first step into the running community is often somewhat overwhelming – There is soooooo much literature (websites, magazines, books, etc.) on how to train, prevent injury, increase your speed, increase your milage, when to stretch, what to eat…the list goes on. For someone who is interested in becoming more active, improving her/his fitness, or just excited to try something new, it’s easy to run back to the couch!

The Flavor Run Team has  put together a basic, simple step-by-step process on how to start your fitness journey and complete your first 5K.

*Please note that we are NOT medical doctors and any specific health concerns should be addressed by a qualified professional. Click here for additional information on when you should receive medical clearance from your doctor before you engage in physical activity.

1.  Be Safe.

Runners & walkers must be aware of their surroundings. Cars, bicyclists, mean dogs, potholes and the occasional “Bad Guy” are a few potential threats posed to runners.  But these threats can be minimized easily by taking a few safety precautions:

  • Work out with a friend, and let someone know where you are headed.
  • Run/walk during the day and/or wear a light after sunset.
  • Always run facing traffic. This makes it easier for cars to see you, and vise versa.
  • If you are going to wear headphones, keep the volume low enough so that you can hear your surroundings.
  • Bring your phone and form of ID with you in case of emergency.
  • Obey traffic lights and signs (yes, this should be common sense, but important nonetheless!)

2. Select proper footwear.

There are so many running shoe options and it’s just a matter of finding the best fitting shoe for you. Many running stores have sales associates trained to help you select the perfect shoe.  You can also read online shoe reviews to help you understand what features you may or may not be interested in. Here are a few resources to start with:

3. Select a running plan and stick with it.

Find a training plan that suits you and most importantly, follow the plan.  Training plans are designed to prepare you for your race, while minimizing injury.  If your plan says to “Run/Walk 2 miles at an easy pace”, DO NOT sprint 4 miles that day – Your body may not be ready!

Here are a few beginner training plans (if these don’t fit your goal or current fitness level look online or consult a professional for additional advice):

Also consider group training, offered by many local running groups and running stores. Group runs are great if you need some extra motivation! Plus, you’ll meet other runners and a lot of pretty cool new friends 🙂

4. Practice good running form and monitor your body for injury.

There are many running guides, professional athletes, and experts that teach a variety of approaches to proper running form. As a new runner, it is important to be aware that there are many successful approaches to proper running form and many also hold some common themes including keeping a short, quick stride or high cadence (number of steps per minute), mid-stride strike (not heel striking), and relaxed upper body.  There is a ton of literature on proper running form:

5. Hydrate, Hydrate, Hydrate!

Ok, you’ve heard it how many times?! Yes, it’s important to stay hydrated.  Dehydration = Bad News. Blah, Blah, Blah, Blah… It’s common sense that hydration is SUPER important in hot weather. But just because our days are getting a little cooler now that winter is coming, staying hydrated is still important and can improve your workout performance.

What happens when you get dehydrated?

“When you sweat, your blood volume decreases, so less blood returns to your heart. As a result, the amount of blood your heart pumps with each beat decreases, consequently less oxygen-rich blood reaches your working muscles. Your rate of aerobic energy production decreases, and you must run at a slower pace.” – Pete Pfitzinger, 1 June 2001; http://www.runnersworld.com/drinks-hydration/defeating-dehydration

There is a lot of new research out about hydration, when to hydrate, how much, etc.  For long-distance runners and professional athletes, these studies and the ongoing debate on hydration is very important.  However, for those of us who run/walk and strive to increase our fitness level recreationally, we can focus on keeping some basic habits:
  • Carry a water bottle to work and drink when you feel thirsty.
  • Aim to drink at least 60 oz of water a day (spread out through the day).
  • Hydrate before and after your workouts, and when you feel thirst.
  • Hydrate with water and/or sports drinks.  While sports drinks are absorbed into your body faster (due to osmolality) and provide helpful nutrients, many contain high amounts of processed sugar.

6. Fuel your body.

It’s simple math: the more exercise you do, the more calories you burn! This is why running/walking is a great option for weight loss.  But even if you are looking to drop some pounds, it’s still important to fuel your body for your next workout. Select your foods wisely to ensure you are eating the right amount of protein, carbohydrates, and even fats!  Check out the links below for some helpful hints:

7. Allow your body to recover.

It’s important to take a break! It’s true, a day of rest can be just as beneficial for your body as a hard workout!  Additionally, stretching and yoga are great ways to increase flexibility and prevent injury!

8. Most importantly, HAVE FUN!

Yes! This is supposed to be FUN!!!! No question, your first 5k will be challenging. But with that challenge will come a feeling of accomplishment and pride! Your endorphins will be flowing and you’ll have butterflies in your stomach – And, yea, you might be feeling a little bit of “Am I REALLY ready for this?!” along with all of the excitement…and that’s ok!  YOU ROCK!Girlfriendology-no-matter-how-slow-you-go

Flavor Run Fashion DOs and DON’Ts

Let’s face it – Deciding what to wear on Race Day is important! And your next Flavor Run is no different! So, with Halloween and costumes on our minds, the Flavor Run Team has put together a list of DOs and DO NOTs for Flavor Run Race Day attire:

Flavor Run DOs:

  • Wear White! (Remember: this shirt will be covered in fruit flavored971580_10100234708364778_1573602183_n
    color powder – Wear something that you don’t mind getting colored OR purchase a white Flavor Run t-shirt or tank top at the Flavor Store!)
  • Accent your outfit with bright colors (Think: tutus, flavor shades, and crazy socks, oh my!)

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  • Wear your Flavor Tattoos and Race Bib!
  • Remember to wear good shoes! (Remember, your shoes will probably get pretty flavorful also – Wear a pair you don’t mind getting powder on!)

Flavor Run DO NOTs:

  • Wear you Flavor Shirt: You’re Flavor Shirt is bright and awesome looking – Save it for a day when are aren’t going to be covered in delicious flavored color powder (the powder won’t come out completely and will stain your shirt).
  • Run with items that you want to keep clean and free of flavor! If you want to run with your phone, make sure to put it in a zip lock bag!10155985_807657552608952_4984088622008632040_nTo learn more about the Flavor Run and check out our upcoming events go to www.FlavorRun.com