Race day is less than a month away.  I’ve continued to follow the Couch to 5K program and am impressed at how far I’ve come.  I reached a huge mile-stone last week.  I went for a jog with a friend and had a conversation at the same time!  A month ago there is no way I could have run and talked at the same time.  I’m feeling more and more confident that I can reach the goal of running the 5K.  I’m excited, scared, hopeful, insecure & determined all at the same time.  I set this goal hoping to become a healthier version of myself.  I expected a physical change, what I didn’t expect was the emotional impact as well.

There is still time to join the race!  The team Twirling for Tatas is available for anyone who doesn’t want to run/walk alone!  http://southdakota.info-komen.org/site/TR/RacefortheCure/PRK_SouthDakotaAffiliate?team_id=334476&pg=team&fr_id=5476



These last few weeks have been a little hectic, but I’ve been able to keep up with my training! In fact, it has been the only thing that has stayed constant as I prepare for the new school year.

I have adjusted my running days to fit my new schedule; I teach 2 days a week and running those days got to be a little much. Still trying to run in the mornings and I do enjoy starting my day this way. The runs are getting longer, but I find once I get through the first 5 minutes or so I fall into a rhythm and just go!

This weekend I received more news of a close friend being diagnosed with breast cancer. She will begin chemo in the next few weeks. Of course, I have been thinking of her as I continue my training and will be running for her (and several others) on the 27th. I cannot even begin to imagine the strength and courage needed to fight the battle with cancer. The least I can do for these amazing people is show my support by running.

We still have room on our team – Twirling for Tatas – if you’d like to show your support as well! Let’s show cancer how strong we are!!



If you would like to get involved in the Susan G. Komen Race for the Cure on Sunday, September 27th, you can register here!


    • 3 cups fried rice
    • 1 breast of chicken
    • 1 small package (found in produce department) stir fry vegetables including broccoli, sprouts, carrots and snow peas
Teriyaki sauce
  • 3/4 cup low sodium soy sauce
  • 1/2 cup water
  • 1/3 cup brown sugar
  • 1 tablespoon honey
  • 3/4 teaspoon ground ginger
  • 1 teaspoon sesame oil
  • 1 small garlic clove, minced fine
  • 2 tablespoons corn starch
  • 2 tablespoons cold water


    1. Make the fried rice per the link above- or use leftovers!
    2. Heat the oven to 350 degrees.
For the teriyaki sauce
  1. In a medium saucepan, stir together the soy sauce, water, brown sugar, honey, ground ginger, sesame oil, and garlic. bring to a boil and cook for 1 minute.
  2. In a small bowl, stir together the water and cornstarch. add 1 teaspoon of the hot soy mixture to the cornstarch mixture and then slowly pour everything into the boiling soy mixture, whisking until it begins to thicken. set aside.
  3. Place the chicken in a baking dish and pour 1 cup of the teriyaki sauce over the chicken. bake for 30 minutes, remove from the oven and shred.
  4. Steam the veggies and then add the veggies, rice and chicken to an 8×9″ baking dish. add 3 tablespoons of the leftover teriyaki sauce and stir to combine. place the dish back in the oven for 15 minutes, remove from the oven and drizzle with a little more sauce. Serve immediately.

Recipe and photo credit

Back to School Bedtime Routine

August 26th, 2015 | Posted by admin in Lifestyles - (0 Comments)

It’s time to head back to school so here are a few tips to get back into a bedtime routine!

1. Start early. Often on summer break, our children don’t follow a regular sleep schedule. Begin your school sleep schedule 2-3 weeks prior to the first day of school.

2.Decide a bed time. To figure out your child’s bedtime, count back 10 hours* from your family’s standard rising time.  An example, if your family needs to get up by 6:30 a.m., your child’s bedtime would be 8:30 p.m.

a. If your child has been going to bed later than this during the summer, start adjusting the bed time by 15 to 30 minutes every 3 to 4 days. If your child has been going to bed at 10 p.m. and sleeping until 8 a.m. here is a sample schedule:

  • Days 1-3: Bedtime 9:45 p.m.   Wake Up 7:45 a.m.
  • Days 4-7: Bedtime 9:30 p.m.   Wake Up 7:30 a.m.
  • Days 8-11: Bedtime 9:15 p.m.     Wake Up 7:15 a.m.
  • Days 12-15: Bedtime 9:00 p.m.   Wake up 7:00 a.m.
  • Days 16-19: Bedtime 8:45 p.m.   Wake up 6:45 a.m.
  • Days 20-on: Bedtime 8:30 p.m.  Wake up 6:30 a.m.

3. Turn off electronics. All electronics (TV, video games, computers and cell phones) should be shut off an hour before bedtime.

  • Technology affects our ability to fall asleep by exciting our brain.
  • Also, certain technology (like computer games, emails, etc.) can make our body tense. As we tense up, it creates stress which can stimulate our bodies into a “fight or flight” response, and as a result, cortisol, a stress hormone produced by the adrenal gland, is released, making it hard to fall (or stay) asleep.

4. Say NO to caffeine. Caffeine is a stimulant that can keep us up at night. It is best if children don’t consume any caffeine, but if they do, it should occur before lunchtime.

5. Create a quiet environment. If a child uses a night light, make sure it is a soft, dim light. Light (especially light from electronics) can pass through the retina into a part of the hypothalamus (the area of the brain that controls several sleep activities) and delay the release of the sleep-inducing hormone, melatonin.

6. Establish a bedtime routine. A consistent nighttime routine provides security and stability for children.

Example: bath, light snack, brush teeth, story time, lights out

TIP #1:  Many children will try to “push” the limits when it comes to bedtime. Using a timer, set for 5 minutes, along with a verbal reminder that in 5 minutes bath time will be starting, often helps with the transition to the bedtime routine.

TIP #2: Keep last “goodnights” brief. Often when our sweet children are tucked in bed, they will test the limits by “calling” out to us. If you can be firm when it comes to bedtime, it will save you many frustrations.

7.  Practice good sleep habits. Children model their parents. Getting enough sleep is as important for your health, as it is your child’s.

Insiders Tip: When implementing a school sleep schedule, carry it a step further and practice the morning school routine. This will help make the transition from summer to school easier for all.

Making sure our children get enough sleep is one of the best things we can do to ensure their school success. Children who get enough sleep are more attentive, have more energy, and maintain good physical health. Hopefully these strategies will help you and your child prepare for this upcoming school year.

Please join us next week as we continue our back to school health tips series.

*This is just an average suggested amount of sleep, every child is different—if you have questions on the recommended amount of sleep your child needs, please check with your child’s health care provider.

Try it Thursday: GreatLIFE Hot Yoga

August 20th, 2015 | Posted by admin in Fitness - (0 Comments)

A few of our bloggers headed to GreatLIFE Hot Yoga Studio to give these new classes a whirl.

Terra- Let me start by saying I enjoy yoga. For me, its the one exercise I get relaxation and enjoyment from outside of a sense of accomplishment.  So when I was asked to try hot yoga, I was in! Even thought sweating profusely is usually not my idea of fun, I found hot yoga incredibly relaxing. It provided me with a Zen of sorts that latest throughout the day. Every pose felt deeper and stronger than a ‘normal’ yoga class. The greatest feeling was leaving the studio in the the brisk AC knowing you accomplished something great. Jen claimed to be sore after. For me that was not the case, likely because I was more used to the poses then she was. The only comment  I have, is we chose to do a lunch time class. I had no idea how much I would detox and sweat during this class, so just keep that in mind if you go back to work after- leave time for a shower! Overall- I loved the class and will be back for more, especially when I need to whine down and relax!

Jen-I am a former collegiate athlete and so instead of being told what to do and where to be for my workouts, I am now on my own trying new things. One of the areas I have dived into is group classes at GreatLIFE. I have done some circuit classes, some aerobic-type classes and some yoga classes. The one class I hadn’t ever tried was a hot yoga class. I was skeptical going into it because I don’t love regular yoga classes but I still went ahead and gave it a shot—and I am happy that I did! We did a lot of the same moves that I had done in previous yoga classes but when the room was so hot, I really sweated and felt like I was burning calories—more so than with a regular yoga class. Walking into the yoga studio was a little intense at first because it seriously is hot and I sort of felt like it was hard to breathe even, but once I gave myself a minute to relax before class started, I got used to it and it really felt good! As the class progressed, it got sweatier in there but I felt better and better with each minute. When the class was over and I walked into the hallway, I could really get a sense that I got a good stretch/workout in! I felt good the rest of the day but the next day, I was pretty sore! With not being a regular yogi, I was stretching and contorting my body in ways that I don’t normally do so I had to re-hydrate and stretch quite a bit. The soreness didn’t last too long and now that that has passed, I am ready for another class! Can’t wait!

Recommendations: bring a yoga mat, a water bottle, and a sweat towel or two.

Find out more about GreatLIFE’s hot yoga here.

Remember Emily and Amanda? They are on their journey from their couches to the Susan G. Komen Race for the Cure 5k race on Sunday, September 27th! They are on their 4th week of training now–see what they have to say!

My first two weeks of training for the 5K seem to be going pretty well! I usually do my run in the morning, so I make sure to get it in. And honestly, I love starting my day that way! I feel energized and accomplished. It helps keep me motivated the rest of the day. I turn on my App, start my RUN playlist on my phone, and just go. The longer run intervals are more challenging, but every day they get a little easier. I just take it day by day, and know that by doing this I will be able to accomplish the goal that I have set for myself, run for a good cause, and have fun!!


One thing I have learned through this experience is that running is hard!  It has not come easily for me and I’m thankful for the Couch to 5K program to keep me accountable. I’m really enjoying a structured system that tells me what to do and when to do it.  Each day it gets easier to put on my shoes, and get out the door.  I may drop on the living room floor when I get home, but I feel great that I’ve made it one step closer to my goal.  I’m getting more and more confident that I’ll be ready for race day!

For anyone out there that has set the goal to run or walk the Susan G. Komen race on Sept. 27th and doesn’t want to run it alone, I would love to run with you!  The team Twirlin’ for Tatas is welcome to ALL runners and walkers.

The link to our team page is http://southdakota.info-komen.org/site/TR/RacefortheCure/PRK_SouthDakotaAffiliate?team_id=334476&pg=team&fr_id=5476