  When I drove up to Corning, NY with my friends, I was in a weird place mentally. Months of hard work- early mornings, money spent on nutrition, shoes, and finding the exact Lululemon shorts that feel perfect for miles and miles- all felt like it was coming to a bitter close. Something had happened to my calf on my eight mile run the weekend prior and I didn’t run all week. How could I ever do this again? It made me feel bad that my family had to endure the training, and probably for nothing. But, I had to be focused on my friends- they trained too and had so many goals that I wanted to be as supportive as possible! Our first night was quiet- some hot tub time (even though it was warm for upstate NY!) and early to bed. At the expo the next day, we all got our bibs and goodies- wine glasses and champagne! It was a small, quaint expo. Much different than the Broad Street Run or Philadelphia Marathon. These expos have now become my favorite- it’s so personal and special. I bought sunglasses there- in case I ran. I didn’t prepare as properly as I should have. We ran a two-mile warm up around beautiful Corning- the leaves on the trees were gorgeous in early October. We ate lunch outside and then went to Wegmans to gather last minute dinner and breakfast items including some specialty made Wineglass Marathon Cookies! I picked up some local beer for Sean and me to try the next week. We were in Bill’s Country and the store was radiating with the energy of their season! Around the island of our brand new, beautiful Air BnB, my friends looked me in the eye and said- why not? Leslie asked- what is the worst thing that can happen? (Well, besides not injuring it more) You don’t finish it? Nobody will think less of you (Will I?) Lara mentioned a time she completed a marathon injured. This is what I trained for, I would be giving up the chance to try. The race is supposed to be the fun part! The next morning, we all gathered and became part of each other’s race-day routine (always amusing and yet SO IMPORTANT!) Bagels, certain kinds of peanut butter, coffee. The gathering of the fuel, discussions about when to take the caffeine, etc. We packed into our friend’s mini-van (complete with random legos like Harry Potter). It was chilly-in the 50s- but oh so perfect! Of course, I had no throw away garb because I didn’t fully expect to to be at the start of the race, about to actually run. I had expected to cheer! Barb and I did a warm up and got to the bathroom right in time. I called Sean- this was my 1st marathon I ever took my phone with me just in case I needed to stop. If I did, I would call him and let the others know. This was the moment where Sean felt so conflicted- he was struggling with the role of both husband/partner and coach (He would ask to coach me in the near future- I respect it, but really miss him as my coach!). He told me to run and have fun. I lined up with Barb and Kira. Their goals were loftier than mine (they are fast and mine was to hopefully finish without hurting my calf even more). We were off! Bath- where we started- was great. The towns are all so cute and it was such a beautiful time of year with the foliage. Mile 1: 8:24. Oops. How did that happen? I ran a little with Kira, who planned to pick up the pace in a few miles. As for me, I kept moving at that pace. What was happening? The sun was out and it was warming up-fast. I was struggling to rip open the Maurten gels (this happened in training, too) and just started taking the Clif gels on the course and stashing them so I could take one every four miles. Luckily, one was caffeine! I didn’t bring a hydration vest because I hate running with all the gear on me, but I also knew there was so much water on the course. I did start with a plastic bottle that I could dispose of in a trash can along the way. By Mile 18, I knew I needed to take some of the salt tablets I packed. At 20, at the water station and just chugged from the cup and ate more tablets. I saw Kira’s adorable family after the station, which was so inspiring. My pace at 20 was now 9 minute miles. I kept that pace (a little slower) for the last 6. It was so hard. I need advice on how to keep pace for those last 6 miles. Because I know I can! I felt like I was crawling through some winding neighborhoods the last 3 miles. The end- I could see the finish through the beautiful streets of Corning- felt SO far away! But inside me, a voice said just GO! Why not?! I finished with an 8-second personal record that I did not know about until I was home that night. It was so hard- all my friends did not have the races they deserved to have. The ones that loved me and supported me were left with the exact opposite emotion I was feeling. My takeaways from this race: Just do what you can. You might surprise yourself with what you can do if you just try! The marathon is humbling. I feel so supported and loved- friends and family will be with you if you make your goal or not <3
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3/21/2023 0 Comments Welcoming Spring! What do you think of when you think of spring?What sounds or smells does the springtime evoke? For me, I think of the longer days- the extra light in our lives. I can hear the birds chirping. You might notice some baby bunnies in the yard. The air smells like fresh mulch. And trees are showing signs of buds- their rebirth from the winter months. Just like the plants and animals- this time is symbolic of our own rebirth from the winter time. When looking at the actual spring equinox, the earth is not tilted away or towards the sun. It is known as the vernal equinox and in the Northern Hemisphere it falls on March 19th, 20th, or 21st (basically, the earth doesn’t take a perfect 365 to rotate around the sun every year, which is why it doesn’t take place on the same day every year). Everyone receives equal amounts of sunlight or same length day and night. Spring should be a time of joy- the days and nights are becoming more equal in length, perhaps bringing back some balance in our lives. Just like the earth is coming alive again- so are you. Nature is waking back up and it’s also your time to experience your own fresh start. The darker months are over, begin to awaken to new ideas and thought processes. Let the sunlight and warmth allow you to feel alive and inspired in your life. Personally, the change in seasons can leave me unbalanced and fatigued. Not everyone experiences this, but here are some small ways to tap back into the light and feel refreshed. -Plant seeds to harvest for the summer months. You can plant actual seeds, or seeds of intention- what do you want to plant in your own life during this season of rebirth and new beginnings? -When you go on walks, take in different trees and plants you see blooming. Observe and discuss how they change throughout the season. Which are your favorite? This is a great practice in presence and noticing the world around you change. -Celebrate the season with eggs! Cook them, have an egg hunt. -Share what you would like to see blossom in your life. This can be in a journal or with people close to you. -Make some plans for the upcoming warmer months. My favorite yoga positions for spring: -Sun salutations to warm up the body (Surya Namaskar) -Low lunge (Anjaneyasana) -Warrior III to Standing Split (Virabhadrasana III to Urdhva Prasarita Eka Padasana) -Yogi Squat (Malasana)/ Crow (Bakasana) -Hero’s Pose (Virasana) -Lizard Lunge (Utthan Pristhasana) or Pigeon (Kapotasana)  Waiting in line at Rita's is a spring ritual for us. It's both a practice in patience and a chance to celebrate together!
 There is something beautiful about practicing yoga outside. Connecting with nature is grounding- in fact, studies show that being in nature improves our mood, lessens anxiety, and lowers blood pressure. However, being in nature isn’t always easy (bugs, wind, rain, heat all come to mind!). Yet, nature and life are reflections of yoga and why we practice (the union between mind and body).
As we approach the summer, here are 6 items in my bag when taking outdoor yoga classes:
 Mindfulness and Self Care are two of the hype words of this decade. Watch your thoughts. Take care of yourself. If you do this, you will function in life better- at home, at work, everywhere! Yes, practicing both WILL radically change your life. However, telling people to do more things is overwhelming and the exact opposite of what both mindfulness and self care are about. In fact, as I am writing this article, my email dinged, and it was my work telling me to download an app that will help me “relieve anxiety and stress during these challenging times.” This email itself is an indicator that it’s my problem and I have to fix it on my own to be a better employee.
4/2/2020 0 Comments The Un-"Perfect" Bar This past year I got hooked on Perfect Bars. They are so good! And with my on-the-go lifestyle, I believed it was acceptable to spend $1.50 (Target) on Perfect Bars for a mid-morning snack. Now that I’m at home and definitely not on-the-go (no classes to teach, no swim lessons, no storytime, etc), I couldn’t help but feel guilty about the: 1. price 2. waste of plastic wrapper I was using at home (if you know me, this is something I feel bad about with a lot of our produce, as well!) ---- My first attempt was ok- they were tasty, but the consistency was weird and it needed to be frozen in order to actually pick up and eat. I still wanted that nice refrigerator consistency of chewy and cool. Here’s the recipe that worked for me: The Un-“Perfect” Bar 16oz peanut butter (used Whole Foods creamy) ($2.99-3.99) ¼ cup powder protein* (this ingredient is key on the actual taste of the bar. I used a plant-based vanilla that we had. Probably could also use whey or egg protein, too). ¼ cup honey (I used a local brand) ⅛ cup coconut flour ⅛ cup coconut flakes ¼ cup chocolate chips (mini chips are my favorite!) Dump all into an electric mixer and mix until all ingredients are blended. Spread into a pan and press down with a spoon until smooth. Refrigerate for 3 hours. ---- Through this process I found bars my kids loved too!! Here’s a recipe I created for my 9mo old’s bar (again, cut plastic and control of all ingredients = win!): Spinach and Apple Bar: 1 ½ c Oats 2 Apples peeled and cores removed 1 c Spinach ½ tsp Cinnamon 1 tsp Chia Seeds 2 tsp Flaxseed 1 tbsp Agave Syrup Salt (pinch) 1tsbp Coconut Oil ½ tsp Baking Powder
And here’s my 3 year old son’s favorite bar (my 9 mo old loves it too, she’ll eat just about anything!) Crispy Oats Bar 1 cup oats 1 cup crispy rice cereal ⅓ cup shredded coconut 1tbsp chia seeds 1tbsp flax seeds (*can add a tbsp of protein powder here, too!) Mix together in a large mixing bowl. ⅓ cup peanut butter (or any nut butter) ⅓ cup agave syrup 1tbsp coconut oil Dash of vanilla Melt in a microwave or over a pan- just needs to get heated, so about 40 seconds. Whisk until creamy. Add the peanut butter mixture to the oat mixture and mix together. Let cool (about 5 minutes). Add ⅓ cup of chocolate chips (I like the mini chips for this!) Optional- chocolate topping 2tbsp almond butter ⅓ cup chocolate chips or any chocolate baking option here (powder, chips, whatever! It does not have to be super sweet) Melt together, whisk, and add a little water (mine ended up being a little clumped, but smooth, and worked fine to spread on top!)
 It’s been over a week since citizens in Montgomery Country, PA were instructed to stay home and #flattenthecurve. Other areas were next. It’s been over a week since I posted a list of 50 Things to Do as A Family. As a family, we are great. We’ve accomplished a lot on the list, and more. We are healthy, in somewhat of a routine, and enjoying our time together. Our 3-year old is loving his life and our 9 month old grew another tooth and is crawling. In fairness- it hasn’t been easy. The uncertainty that looms ahead for both of us (career-wise) is daunting. I have to send a HUGE shout to the people who got me through some tough feelings this week- THANK YOU. Disappointed. The marathon I trained to run- cancelled (rightfully so, but still, disappointed). My kid’s events (soccer, running, swimming) have been pushed back or are on hold. Confused. Am I far enough away from this person on the trail? Can I pick up something off a person’s porch? How MUCH do I need to wipe down this grocery cart? Unsettled. How long? What’s next? To those that are thriving- keep sending us your light. There are people who are home with their families that wouldn’t have been, there are those who love living life this way. It’s OK to be happy now and we need you. It’s also OK to not be happy- we need you, too. The only way through this uncharted territory is together. Keep checking up on your family, friends, neighbors. Layoffs are starting and it’s an uncertain time. A smile in the grocery store or on a walk goes a long way. We had a date night “in” last night- we lit candles, dressed up, and celebrated being together over some wine and Scrabble. Braeden records a weather report every morning for our family. We’ve been connecting with friends via FaceTime and Skype. We can still get through life, just a little differently. The yard still needs tending to. I can hear our neighbor outside building his shed as I write this. Babies are still being born. There is light at the end, but we need to do this together.  *Instead of sending letters- we are sending friends and family video messages <3*
2/26/2020 4 Comments Imprints Whoooooosh-flop. I unroll onto the laminate wooden floor. The room is hot, beads of sweat drip on me. The strength and power emulate down towards me. I feel her weight as she rests and trusts that I hold her up. My newness is exciting, a beautiful turquoise color. Interestingly enough, I was made right down the street, in the same town. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. He loves cuddling with her, and as she practices, his body and paws leave little black furs all over me. I watch them share a cute moment as she looks at him in downward facing dog and he looks back at her. Snap- there is the picture for memories of his youth. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. In the hotel room, I can feel the excitement, the butterflies. It’s early before the big day and she needs me to calm her mind and body. The next time I am unrolled, she will have a new last name. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. Her sneakers are off. She stretches the muscles that have tightened from the long run. Under Armour shorts, tank top, and sore feet. Inhale in, exhale out. She’s ready for the race. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. I’m high up. The rooftop of Whole Foods supports me during the special summer practice. It’s a warm morning with a light breeze. Her sunglasses and flip flops are next to me. I’m in space with many others, taking pride in this beautiful community her friends created. Hss hss hss hss hss wipe wipe wipe, the spray bottle and towel clean me up. Whoooooosh-flop. The burden she brings is immense- work, sadness over a recent loss, feelings of not being accepted, pain about not being where she thought she’d be at this point. A single tear falls on me. I am the constant through it all. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. The floor is harsh and cold. She practices with her husband in the brewery, wearing their green and shamrocks. I know something she does not know yet. Hss hss hss hss hss wipe wipe wipe, the spray bottle and towel clean me up. Whoooooosh-flop. Excitement. A new community. All moms-to-be uniting this time in their lives. Her practice is slow, steady, and yet builds the strength she will need for her long labor ahead. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. No longer fuzzies from socks, dirt specks from the outside, or even occasional blood droplets from her toes due to her long training runs. A new stain- spit up. She shares me with the newest person in her life, his cries and his giggles. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. Frustration. She can’t “have it all.” Sadness, another loss. How did she get here? She’s using me more, the sand from the boardwalk gets into my cracks. The carpet from the home feels so soft. Her practice is begging her to slow down, and she just keeps going. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. Pitter-patter of little feet running. This time, two down dogs and partner boat pose. He runs through her legs as she is in goddess pose. Water falls on me from his mini-hydro flask. She scoots towards the laminate wooden floor to make room for him. I hold them both up at the end of the practice. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. Extreme happiness. She’s back to her mom-to-be community, feeling so comfortable in her growing body. Her practice changes as she invites more blocks, and bolsters, and blankets for restoration. She finds her strength in the rest, but welcomes the flow. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. The baby blanket covers my top portion. She listens and laughs with the others, just like her- learning and supporting. I watch this little one move from back to belly to seated. She loves the “om” and has the best smile. Hss hss wipe, the spray bottle and towel clean me up. Whoooooosh-flop. She glances down. She notices the imperfections. Hss hss wipe, the spray bottle and towel clean me up. She looks again, wondering why she can’t restore me back to that first day when my turquoise color was brilliant. When there weren’t stains from the stroller wheel. When there weren’t spots worn down by the feet and hand areas from the sun salutations. Hss hss wipe, the spray bottle and towel clean me up. She looks down again and smiles. For the last six years, I’ve been here. Every imprint and permanent mark left on me, has shaped her, too. As she steps into her new life calling, I will go with her- scars and all. Hss hss wipe, the spray bottle and towel clean me up.
 In our household, my husband and I will oftentimes take turns exercising- squeezing a run in or taking a yoga class (sometimes really early in the morning or late at night!). While this is important for our own well-being, we also spend time each day “exercising” with our one and a half year old. Trust me- this looks a lot different than doing a tempo workout on the trail (dancing and singing, jumping up and down, chasing him while he runs and laughs…). The benefits of exercising as a family exceed far beyond keeping you and your family out of the doctor’s office. In my own experience, I’ve seen students shy away from activities because they believe themselves to be “unathletic.” Exercise doesn’t have to be a competition, it’s a lifestyle that you can incorporate into your family routine, no matter how busy you are. Family obligations do not have to hinder fitness, but rather support it- as long as you can think beyond how much you can lift or how often you get to spin class! Exercising as a family creates family bonds and traditions. My fondest memories are playing wiffle ball, soccer (using our swing set as a net!), and going on walks with my family after dinner. Note: I never played softball or soccer, it was the family time that I enjoyed the most. My sister-in-law and father-in-law would bike to Browns Donuts in OCNJ. Being fit does not always mean having the perfect body and sweating- it’s about having enough energy to get through your day in an effective and safe way. Moreseo, studies have shown that children who exercise do better in school. If they see their parents having fun with them, kids pick up on the positive energy. They feel good about themselves and have a strong sense of self-worth. This makes them more resilient and able to handle challenges that come their way! Children (and adults!) who exercise learn how to reduce stress. Consider what activities resonate with you so that your children can see you living and activity and healthy lifestyle with them! The age of your child(ren) will play a big role in what you choose, and most likely will evolve overtime. Here are some activities that you can do, as a family. While there can be a time and place for family competition, this article is not focused on that element. Check out here for more ideas!
  By Jennifer McCracken Spring Cleaning is a time to start fresh- in most cultures with a winter season, the cleaning is a satisfying way to get your home/affairs in order as the daylight allows us to be more productive. Consider this “cleaning” of the mind, body, and home a way of removing the winter blues for a happy and harmonious spring, summer, and autumn. Starting fresh begins with rejuvenating the mind. Decluttering your mind can be a great way to increase productivity in your life and decrease anxiety, worry, and stress. Start first thing in the morning after you wake up- set a timer for 5 minutes, sit comfortably, and just focus on your breath. If you need some guidance, there are some great apps you can download for free (The “Breathe” app is a personal favorite, but Headspace and Smiling Mind are also good options). The most important part of clearing your mind is to set a routine that works for you- try it each day this month! In the winter, we wear so many layers and find comfort in warm foods. As we prepare for Spring, we should be getting outside and moving- whether it is walking after dinner (thank you, daylights saving!) or starting to plant your garden (plots available at the Conshy Community Garden). Another way to clear the body this season is to increase your fruit, vegetable, and water intake. Several health gurus insist that starting their day (or ending it!) with warm water and apple cider vinegar can do wonders for your immune system and throat. Cleaning the home during the Spring can be a daunting task. Make a list of what you need to do and take on one room/floor a day. Encourage others in the house to get involved. Younger kids can start with small tasks like cleaning the baseboards- building routines to help kids clean up is a great way to teach them how to respect their home and toys. Get rid of or donate clothes/items that are taking up space in your home. A general rule of thumb is that if you have not worn something in a year, you should donate it. Allow yourself to reap the rewards spring cleaning your mind, body, and home- satisfaction, achievement, and rejuvenation.   by Jennifer McCracken
No matter the dynamics in your household- whether you are living by yourself or have family, it’s challenging to make healthy meals throughout the week. We all have too much to do and so little time to get everything done! For many of us, it’s easier to get take out, grab snacks on the go, or even skip meals all together when everything from the week begins to pile up. This takes away from our wallets and can add to our waistlines. When meals are prepared on the weekends, you’ll find that you have more time to enjoy yourself during the week, you will eat healthier, and you will save money (think more money for Guppys or a College Fund!). Tips for Meal Prep: Eating healthy does not have to be expensive if you plan out your meals. -If you dislike going grocery shopping, a list will help you navigate through the store more quickly. Or you could utilize online meal delivery programs through Giant, or even Amazon Fresh. -Carve 1-2 hours out of a Saturday or Sunday for meal prep (for us, it’s normally during nap time! If your child is older, encourage him or her to help pick out healthy meals for the week). -Prep sides like rice so you do not have to cook them during the week, saving time. -Come up with 2-3 kinds of lunches that you would be able to eat multiple days in a row. Switch weekly so you do not get bored with what you are eating. -Make 4 lunches in Tupperware per person (one day, you can eat leftovers!) -Find staple foods that your family enjoys eating. Some easy ingredients to stock up on could be rice, quinoa, beans, lean meats like ground turkey, While prepping your meals is important, plan on going out to dinner once a week to be with friends or family! Sample Grocery List: -Berries -Bananas -2 Apples -Spinach -Carrots -3 Sweet Potatoes -2 bell peppers -5 avocados -Creamer -Dozen Eggs -Siggs (2) -Shrimp -Tortillas -Black Beans (Buy in bulk!) -Almonds (“”) -Annie’s Mac and Cheese -Can of Cannellini Beans -Tomato Paste -Bread -Kind Bars -Mozzarella Cheese (We buy quinoa, rice, wheat bran in bulk) |
Jenn McCrackenJennifer McCracken is a wife, mother, and teacher in Conshohocken. She is committed to a healthy lifestyle and holds a certificate from the Institute of Integrated Nutrition. Jennifer loves spending time with her family, her friends, and her dog, Jackpot. She loves running and teaches yoga and barre locally. Follow her at fitfamconshy on instagram and twitter. Archives
March 2023
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