10 Tips for Hiking with Kids

Hiking with my boys is my favorite past time. It is a time where we can disconnect and be free of distractions. We can explore and investigate. They find working together benefits the individual as well as the group. And most importantly to me it's where they tend to open up and communicate with each other and with me the most. 

A lot of parents ask me for advice about family hiking. Many have said their children whine or complain along the way. They're hot, they're tired, they're hungry or thirsty, etc. I have learned some tips that help make the most of our outings and keep hiking fun for all.

1. Know their limits. You may need to keep it short initially especially if they are young. You can increase the distance each time you get out there or as they get older.

2. Dress properly and comfortably. Be sure to dress for the weather. Don't wear nice clothes - let them get dirty! I choose bright, matching colors so they are easier to spot! And make sure they are wearing good comfy shoes.

3. Give them a responsibility. And this could vary for age. You can give them a job such as guide or lookout, Let them be the leader. If they are older let them carry a hiking tool such as a compass or multi tool. You can let them bring a camera to be the photographer or reporter.

4. Let them choose the path. Give them a little freedom in choosing whether to turn left, or right, or go straight. This may take some planning ahead of time if it's a trail you are unfamiliar with, but it is worth it! For an added bonus let them carry a trail map.

5. Have them carry their own water. Our boys have their own hydration pack, They each have an Orange Mud Hydraquiver Single Barrel pack. It's great because they can carry their own hydration and it has pockets as well. They carry bandaids, tissues, their own hiking tools, a whistle, etc. 

6. Take breaks. Take time to stop and smell the roses. Take it all in. Listen to their cues. If they are tired find a great place for a break or even cut it short if you need to. You want to nurture a love for hiking and being outdoors.

7. Have a picnic. We almost always bring food and stop halfway thru to eat. It provides them the opportunity to rest and refuel. And we always let them pick the spot which gives them freedom and helps them feel like they are contributing. Plus it makes them work together to agree on a spot.

8. Go on a leaf hunt. See how many different color leaves you can find. Collect leaves for leaf rubbing. Match which leaf goes with which tree. Identify types of leaves/trees.  

9. Geo Caching - At geocaching.com or using the geocaching app you can learn everything you need to know about geocaching. It 's a fun treasure hunt and you'll find hidden treasures all over the place. You use coordinates to navigate to its location. You can find the treasure and leave it or take it and replace it with one of your own treasures for the next person to find. This can be a lot of fun! 

10. Keep it simple! Teach a love and respect for nature. 

A great app I've found that we use is All Trails. You can explore trails near you or enter a city, park, or trail name for maps. Users also post pics and reviews which I find helpful. 

You can find National Parks at www.nps.gov. Your state also has a website for state parks. Chances are your county does as well. 

Here is a list of local trails we enjoy:

Spring Creek Greenway 

http://www.springcreekgreenway.org/naturecenter.htm

Dennis Johnston Park

https://www.hcp4.net/Community/Parks/DennisJohnston

Pundt Park

https://www.hcp4.net/Community/Parks/Pundt

Mercer Arboretum 

http://themercersociety.org

Jesse Jones Park

http://www.hcp4.net/community/parks/jones

WG Jones State Forest

https://tfsweb.tamu.edu/jones-state-forest/

Burroughs Park

http://www.hcp4.net/community/parks/burroughs

George Mitchell Preserve

http://www.springcreekgreenway.org/news-mitchellpreserve.html

Meyer Park 

http://www.hcp4.net/Community/Parks/Meyer

Huntsville State Park

http://tpwd.texas.gov/state-parks/huntsville

Sam Houston National Forest

https://www.fs.usda.gov/detail/texas/about-forest/districts/?cid=fswdev3_008443

Swim Smooth Video Analysis and Correction

"The successful warrior is the average man, with laser-like focus." - Bruce Lee

My friend Jana of e3tricoaching, who is an amazing triathlete (4 x Kona finisher who placed in her AG), suggested I see a swim coach that she has been to. So I contacted Gemma Hollis of Push Glide Kick and I am so happy I did.

Gemma uses the Swim Smooth approach. She is kind, straightforward, and super encouraging! We hit it off right away! I am a nervous person and she made me feel extremely comfortable. 

I opted to do the Swim Smooth Video Analysis Session. The session begins with video filming both above and below the water. Below is video footage of my swim.

Next you receive a full analysis of your swim that is recorded for your keeping. This was important to me because I am a note taker and here I had visual and auditory notes that I can refer back to as often as I need. During the analysis, Gemma also compared my stroke to other swimmers, so I was able to see the correct form and its efficiency. I was able to see measurements and angles of my stroke and where it should be. I was able to see what needed improvement but also what I was doing right.

See the link below for my full video analysis.

Full Swim Video Analysis

The final part of the session was the correction. I got back in the pool to work on what we had discussed. I wore bone conduction headphones while Gemma spoke into a microphone, so I could make corrections during my swim. This was more helpful to me than discussing it after. We worked on several drills to correct my form. Right away I could tell a difference. The main things we worked on for me was head position and breathing, rotating my hips, and my catch. I was lifting my head before turning to breathe. Not only was this causing drag, but I was losing my bow wave and this is why I was drinking water. And once I started rotating my hips other things started to fall into place like better breathing, more of a reach, and better kicks. We worked on some drills to better my catch. I could tell I was using muscles I don't typically use. And I no longer had the windmill effect going on. I could actually feel myself gliding thru the water.

Also with the Swim Smooth Approach, you get access to The Swim Guru which gives you videos, drills, and workouts all catered to what your needs are as a swimmer. You get homework to help you continue to focus on your areas for improvement.

I have to be honest, I thought I would pick up a few pointers, but I had no idea how much I would learn in 90 minutes. So if you haven't had a video analysis done I would highly recommend it. It would be beneficial to swimmers of all levels. 

I hope this helps YOU as well!

Pedaling the Prairie Ride

This ride for me is a confidence killer! Lol! I did it last year too. It is cold and so windy. It doesn't start until 9:00 am, but we wanted to get an earlier start. So my friend Susan and I set out about an hour early. We went about 25 miles or so before we got onto the course where other people had started out. At that point Susan took off at her pace. I'm sure it was killing her riding so slow with me. Ha! At about 50 miles I stopped for a rest room break and I fell getting back on the bike. I was so upset with myself. I am frustrated with all this falling business. And during all this I was directed to go right rather than straight because they hadn't known I had started early and had already done this portion of the course. And I was feeling defeated and was distracted. So I ended up repeating a part of the course - and of course it was the hilly portion and not the straight away. Oh my luck. So for the rest of the course I wasn't sure how much further I had to go! That was tough for me mentally! With the hills and the wind my pace was beyond discouraging. More than once I considered just pulling over for the SAG car. I am working way too hard to be this slow!

But let's look at the positives:

1. I rode my farthest ride EVER - 83 miles!

2. My cadence is significantly improving!

3. I worked on shifting gears!

4. I didn't brake going downhill and actually reached a speed of 26.4  mph! 

5. I worked on hydration and nutrition.

6. I didn't quit when I so desperately wanted to!

7.I rocked a sweet Panache Cycle kit and Rudy Project helmet and shades!

8. And last but not least, I got to spend a little bit of time with my awesome and inspiring friend Susan Oyler! 

So at least I am walking away with lessons learned along with these bumps and bruises!

Bike Thru the Forest and Hills

"I have literally worked my butt off to get where I am today. I was not blessed with talent or good 'genes', my success has been from determination, perseverance, and an inner drive to work hard towards my goals." - Kaci Lickteig

I was up all night anxious about this ride. It's my first ride out in months. The weather was in the high 50's low 60's. Compared to last year in the 20's I will take it! It was extremely foggy - very dense especially in the forested areas. And the roads were wet and some hazards from the storms overnight. But I really wouldn't complain as conditions were pretty moderate. My nerves on the other hand were not so moderate. I was wound up. We lined up at the mass start and they were releasing in waves. Our wave started, but then they stopped us and I went down! Everyone of course was super helpful and concerned. I was shaking and bruised, but it was my confidence that took the brunt of that fall! But there wasn't time to stew because they started us, which was probably good for me! I'm not going to lie, the first 15 miles were rough. In addition to the fog, my sunglasses were streaked with mascara tears. My brake was bent making it hard to reach. And this was difficult because I ride with my hands on the brakes at all times. I was climbing hills well, but I was hitting the brakes the whole way down. Eventually I started to relax a bit. And the next 15 miles went my so much smoother. I hit the turn around at about 23 miles and felt pretty good. I was able to pick up the pace. I was slowly bringing up my average mph. I found myself completely alone out there quite a bit. Lots of time for thinking. The first 15 miles were filled with self doubt and negative talk I'm going to be honest. But then I turned it around and the next 15 miles I had thoughts filled with hope. I felt like I could do this. And then the last 15+ miles I literally counted down the miles and started talking to myself! Lol! Until I hit the last hill and I began cursing. I literally felt waves of nausea. While the majority of people at this point were walking their burnt out legs and bike up this hill, I toughed it out! And I watched my average pace plummet. But at that point I really didn't care. I was about to be done and I had feelings of both relief and pride. It may not seem like a big deal to some, but each ride I complete is a victory for me! And it's one step closer to achieving my goal!

I am doing The Get That Core Challenge on Instagram by my friend Heather Rose Scott, and it was Stretch it Out Saturday. And my lower back was definitely in need of stretching! I'm so thankful to Panache Cycle Wear and Rudy Project North America for making me look fabulous on my ride! As everyone passed me they complimented me on my jersey and socks! So at least I looked good out there - that has to count for something right?!?! Lol!

My friend Susan Oyler and I met at this race last year, and we came back to celebrate our friendaversary! I love seeing her out there! And I'm so excited to be doing Ironman Texas together! She's so speedy, I hope I catch a glimpse of her out on the course!

Here is the elevation from the course. It may not look like much to those in hillier regions, but to this Houstonian they were mountains! Ha!

I did not change gears one time on this very hilly course. I know that it burned out my legs, and I know it not only made the ride that much harder, but it also made my pace that much slower. Gear changing is one of the many things I need to work on, but confidence (and not falling) is my priority at the moment.

And of course I had to refuel post bike ride! So hubby took me out for Mexican and Margaritas! He was proud of me for persevering and toughing it out!!

2-3 Weeks Post Injury Update

I suffered an avulsion fracture and midfoot sprain. I was wearing wedge shoes and had a little fall. I had been going thru different orthotics and training hard for IMTX, so I'm pretty sure this was just the last straw. See previous posts (A Hard Pill to Swallow and Not how I wanted to start my IMTX Training) for more of the story.

Two weeks later and there was still discoloration and quite a bit of swelling and pain. It's too challenging to sleep in the heavy boot, so I was wrapping it in an ace bandage but this wasn't offering the support I needed and I was having difficulty sleeping.

At three weeks swelling has significantly decreased. By the end of the day my foot sees more swelling, but what an improvement! Bruising has also improved! I am surprised by how much better it looks, but I am equally surprised by how awful it still looks 3 weeks later! And unfortunately it still hurts more than I had hoped it would by this point. But I will gladly take any improvement I can get at this point!

So very grateful for the Bioskin AFTER DC Ankle Brace! This brace is so comfortable and supportive that I am in less pain and sleeping so much better!

I have been continuing with RICE (Rest, Ice, Compression, Elevation), anti inflammatories, Epsom Salt soaks, essential oils, and lots and lots of prayers! My next appointment with the orthopedist is the 21st. I am hoping to see some real improvement between now and then so I can at least get back in the pool and maybe on the stationary bike!
These last couple days are getting more and more challenging. Not being able to drive is a huge inconvenience and my family is definitely feeling it! And I am going stir crazy!! I just keep reminding myself this too shall pass! And in the mean time I am strength training like a boss!!!

Strength Training Pyramid Workout with Hylete

Strength Training is so important and so often overlooked especially by runners and triathletes. I know personally between swimming, biking, and running, my strength training is often neglected. Strength training will not only help you improve in all disciplines, but it will help decrease your risk for injury. Being injury prone this is a must for me. The book Strength Training for Triathletes by Patrick Hagerman is an excellent resource. 

One of my favorite upper body workouts was given to me by one of my best friends, Jess Runs Blessed, and it is easy to do at home with just a set of dumb bells! So if you can't make it to the gym, no worries, you can do this quick, but intense workout! 

Warm Up:

10 Push Ups - I am loving doing my push ups on the Bosu Ball! So hard! (Modified for injury) But you can do typical push ups! No equipment necessary!

10 Jumping Jacks

Pyramid 1: Shoulders

16 Front Raises

16 Side Raises

16 Overhead Presses

16 Side Raises

16 Front Raises

Pyramid 2: Biceps

16 Hammer Curl

16 Curl with Front Extension

16 Curl with Side Extension

16 Curl with Front Extension

16 Hammer Curl

Pyramid 3: Triceps 

16 Dips (No worries if you don't have a bench, use your stairs, ottoman, bed, etc,)

16 Overhead

16 Kickback

16 Overhead

16 Dips

Cool Down:
10 Push Ups
10 Jumping Jacks


What I'm Wearing:

Let me tell you a little more about what I'm wearing. This workout wear comes from Hylete.

Before I get into the clothing itself, I want to tell you about something that I really appreciate about Hylete. On several of their clothing lines they give back 50% of their proceeds to a designated charity. These charities include the 31 Heroes Project that supports families of fallen military heroes, Back on My Feet that supports homeless veterans, NBCF that supports breast cancer awareness and provides mammograms for women who can't afford them, O.U.R. Rescue which liberates children around the world from slavery, Scratch My Belly which is dedicated to saving animals from high kill shelters, and Team Rubicon which serves to help military civilians utilize their skills in emergency response teams. I really respect a company that gives back to the community and such important causes.

Top:
I am wearing the Insignia Racer Tank in Eclipse Gray. Listed Price $50
It not only fits great and is comfortable, but it is sweat wicking and has four way stretch. After a workout it still looks great, so you can go run those errands without looking wrinkled or sweaty. And it's very slimming!

Bottoms:
I am wearing the Invex II Crop in Black/Eclipse Gray. Listed Price $70
They have an elastic waistband that stretches up to 4 inches which is great because they don't give you the dreaded roll over even after you've refueled post workout. They are sweat wicking and are four way stretch. These are one of the most flattering pairs of capri I have ever worn! They provide a smooth fit and seem to accentuate all the right areas. They are super comfy and very functional during your workout. Love them!

How Hylete Works:
- Hylete is only available online at Hylete.com.
- When you join Hylete, you can save up to 40% off every order.
- If you order 1 item you pay retail.
  If you order 2-3 items you receive 20% off.
  If you order 4+ item you receive 40% off.
- You can mix and match any items. Excludes discounted items.

New to Hylete:
I can't wait to try out Hylete's new Nimbus Caprite!

Zoggs in the Family

Our whole family loves our Zoggs! We are a family of swimmers/triathletes and you won't see us in the water without our Zoggs! I am wearing the Predator Flex Ultra Reactor. They are my favorites!

Ricky is 10 years old. He has been a part of swim team for 5 years. He has participated in 5 triathlons - 2 of those being open water. He is wearing the kid's Zoggles.

Everett is 9 year old. He has also been on the swim team for 5 years and has participated in 5 triathlons - 2 of those being open water. He is wearing the Predator Flex.

Sawyer is 6 years old. He has been on the swim team for 2 years. He has participated in 2 triathlons - 1 being open water. He is wearing the kid's zoggles.

Emerson is almost 5 years old. He has been on the swim team for 1 year. He is not old enough to participate in triathlons yet, but he can't wait! He is wearing the kid's zoggles.

Little man is such a great swimmer! Here he is wearing the Predator Flex.

Emerson was born to swim! Here's another shot of him wearing the Predator Flex.

Check out Zogg's Goggles at www.zoggsusa.com!

#zoggs #zoggsusa #flexfactor #zoggallday

The Fit Wanderluster

Do you learn about a place and think right away that you want to run there? Do you take runcations? I love traveling to new places and exploring them thru running. 

If I had to pick my favorite place I've ever run I'd have to say it was in Henley-on-Thames, England. It's a posh little town along the Thames River where rowing is the popular sport. When I run there I feel like I am running in a fairy tale!

So as I run thru my neighborhood today I imagine myself there!!

Where is your favorite place you have run? 

Check out @thefitwanderluster as she runs in amazing places! And for her apparel line check out www.thefitwanderluster.com.

CycleOps and IronWillIronJill Giveaway on Instagram

**GIVEAWAY** I am so excited to partner with CycleOps for a HUGE giveaway on Instagram!! We are giving away a Fluid2 trainer, a trainer mat, and a riser block!! 

To enter this unbelievable giveaway:

1. Like this post and follow @ironwillironjill and @cycleops

2️. Tag a minimum of three people, one per comment. You may tag more than three if you would like. Each person tagged = 1 entry

3️. Repost this contest, and tag me so I know that you did, and you earn an additional 5 entries.

4️. This contest is open to U.S. and  Canadian residents only

5️. The winner will be selected and announced at 6 pm on Friday, July 22, 2016

Best of luck!!