Just for Kids: Swamp Monster Trail

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GoOutdoors_phixr

The Swamp Monster Trail is a perfect hike for your little ones.  A hiking trail, a story, and lots of fun!

To get there (from Seattle):

  • Travel East on I-90 to exit 20 (High Point)
  • Turn right and right again onto SE 79th St.
  • Travel about a half mile to the parking lot (Discover Pass required, but only $30 for the entire year).

We went late on a Sunday afternoon (around 3:30) and had no problem with parking.  Warning, earlier on weekends are packed due to the many trails that start from this location.  We only ran into a couple other families on this particular trail.

The trail (and story are about a mile long), you’ll end up passing two sets of power lines and you’ll see a sign for Brink Trail, turn around or continue on.  At the second set of power lines, we went up (south) to the service road and turned left back to the parking lot (to make a loop).   It ended up being 2 miles for us.

Here’s pictures of our adventure:

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Here’s what one of the story boards looks like…

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Have the kids look out for a giant trees, mushrooms, flowers, and monsters too…

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Lead by example and get fit with your family. Ssshhh…they won’t even realize it’s exercise!

Active Lifestyles: VGrandja

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Active Lifestyles Profile: VGrandja

Age: 43

From: Canada

Blog: Fitness Through Walking (Click title or her picture to take you to her current blog).

VGrandja

I have followed VGrandja’s fitness transformation from the beginning through her blog, and I’m so so happy for her!  She is super inspiring!!

VGrandja before:
Before: May_13_2012
VGrandja after:
After: Dec_17_2012
 She was nice enough to tell me what her activity level is nowadays.  Check it out below.
Typical workout week now:
The weeks vary – which is the best thing I think I’m doing for myself. I plan to keep on exercising until I can’t physically do it anymore (that’s right! When I’m dead!). I go to the YMCA and one week I may be there for three times a week and each visit I have totalled somewhere between 9 to 11 hours of exercise. This includes brisk walking to and from the YMCA. I use the Elliptical Trainer (Manual Program, Treadmill (Manual, Cardio and Fat Burn Programs) and the Exercise Bike. At the start of using the exercise bike I was cycling at the same pace. Since two weeks ago, I have been increasing the speed every other five minutes. I use each machine for about 30 minutes at a time and I find myself sweaty and feeling good afterwards. I haven’t hit a workout plateau yet, and when I do I’ll have to chose another workout program, i.e. from any of the machines I’m using.
I’m also doing Arriba, Pilates and as of June 5 Yoga.
I’ve been seeing a physiotherapist and even though I still have tight piriformis and hamstrings I’m still exercising. The thing now is stretching these muscles throughout the day. Even then, I change the stretching exercises to challenge the muscles.
I’ve started upping my exercise activity since the beginning of March 2013. I’m at a better place in my life and can focus more on me now that my major stressors are nowhere near me. I will be starting a new blog that is about my personal journey. It will include things I’ve done with respect to exercise, but not sure how I can take a pic of myself while I’m doing these classes. Don’t think that’s allowed anyways.
That’s all I have to say about my physical fitness journey. I’m happy with doing so much for myself. It’s about time, I think!

VGrandja has built up to this current level of activity, she started her transformation by simply walking. Walking is one of the best forms of exercise because it’s an activity you need to be able to do your entire life to be mobile.

If you are just starting out, start small and stay consistent. Have your goal be to get in 30 minutes of activity five days per week. This is where you will get the healthy benefits of a stronger heart that is able to function better with each heartbeat. You’ll feel better, have more energy, and increase your quality of life!

Go for a Run!

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Get that blood pumping this weekend and burn major calories! Whether you have 30 minutes or an hour, here’s a couple workouts for you (and what to wear).

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See your physician before starting any new fitness program.

Go for a Run!

DVD Review: Step Up Revolution Dance Workout

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With the new season of So You Think You Can Dance starting, I thought this would be the perfect time to share this fitness DVD review of Step Up Revolution Dance Workout (released last December).  By the way, if you haven’t seen any of the Step Up film series, you should.  If you appreciate the discipline of professional dancers, you’ll enjoy it.

This workout is really more like a dance class.  You learn the choreography first, then you jam to it for about 4 minutes before moving on to the next round of choreography.

The moves are doable for most (if you have rhythm). My suggestion would be to try this video below and see if it is something you like. This is one of the choreographers from the workout DVD, Bryan Tanaka, showing a fun move from the movie, Step Up Revolution.

Pretty fun, huh?  Now go show it off to your friends! There are more choreography moves posted on You Tube too. :)

Intensity of the actual workout DVD is hard to gauge because dance is only as hard as you make it.  My suggestion would be to do the workout first without looking at yourself in the mirror at all.  You may feel silly at first (that’s normal), but practice makes perfect.  As you get confident with the moves, then you look in the mirror and compare yourself to the choreographers – if you want to look like them, you gotta work!  This means strong lines, use your abs, and exaggerate your movements. You can always add your own flavor to it, because you are in your own living room!

If you do it right, you’ll burn calories, strengthen your heart and feel your core muscles - a lot!

Don’t say you are too old to try this - age is just a number.  I’m older than all the dancers in the video (probably twice their ages), but I still enjoyed it.

I bought my copy at Amazon for about $13 here.

Give it a chance, you may just like it!  Have a great weekend!!

Hike in the City: Lower Coal Creek Trail

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TakeAHike_phixr

Stacy, a close friend, and I found Bellevue’s Lower Coal Creek Trail on the Every Trail app.

To get there:

  • Take I-90 to the Coal Creek Exit
  • Head east on Coal Creek Parkway
  • Turn right on SE 60th
  • Heading up the hill, you’ll see a sign to turn right at Coal Creek Natural Area – this is where you park.

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There are only 4 spots in the parking area (phew, I got the last one).  Weekend parking would probably be an issue.

You head down the 2.2 mile trail first, turn around, and go back up. It’s 4.4 miles in the woods the entire time.  It’s an easier hike, but you can always increase your intensity by increasing your speed (which we did to keep our heart rates up).  You only notice the cars on Coal Creek Parkway and I-90 in certain spots of the trail.

*Cardio Note: When doing any cardiovascular exercise, you should go at an intensity where you can say anywhere between 10 - 4 words without catching your breath.  If you can’t even say 4 words, slow down.

Here’s some pictures of the Lower Coal Creek Trail below:

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We had a stretch of sunny weather for a few days last week, but the trail was still muddy in spots.  Be careful on rainy days!

Muddy!

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Getting ready to head back up the trail with some speed!

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Cool down by walking the parking lot until your heart rate comes down, and finish off with some stretches by a lovely tree.

The only negative is that there are no restrooms at all.  Plan ahead.

We both really enjoyed this city-hiking adventure and we will do it again.

Happy trails to you!

*See your physician before starting any new exercise program.

DVD Review: Rodney Yee’s Power Up Yoga

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Rodney Yee’s Power Up Yoga is his newest release, and is already a new favorite of mine!

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I have most of Rodney’s yoga DVDs and this *intermediate level workout is a little different than the rest. The moves are a bit faster, but it still flows nicely. The scenery is awesome, and I love the music – new age with a beat.
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There are 3 separate twenty-minute practices, but you can put them all together. The first practice is core-focused, the second is total body, and the third is floor work and a little meditation.

Rodney Yee is my favorite yoga instructor, and it’s nice to get something different from him. Yoga is my weak link, so this workout will keep me motivated on my path to mind/body wellness.

I encourage you to try incorporating DVDs into your fitness program. You will always learn something new, which will keep your workouts fresh!

I bought Power Up Yoga at Amazon for $13 here.

*If you are new to yoga, you’ll want to start with either his Yoga for Beginners or A.M. Yoga.

Athletic Wear: Cool Graphic Tees for Everyone!

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Graphic tees, everyone has them nowadays. Which quotes will you wear this summer?

For the Ladies…

Women’s Adidas Go Run Tee (on sale $20 at Adidas)
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Women’s Reebok CrossFit Strength is Beautiful Tank ($48 at Reebok)
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Women’s Oakley No Sweat Tank ($22 at Oakley)

Oakley

For the Guys…

Men’s Adidas Quick Ain’t Fair Tee ($25 at Adidas)
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Men’s Reebok Workout Ready Graphic Tee ($25 at Reebok)
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For the Kids…

Boy’s Nike “Sick Game” T-Shirt ($18 at Nike)
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Girl’s Nike “Cuter Faster Stronger” T-Shirt ($18 at Nike)

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Boy’s UA Players Hustle T-Shirt ($19.99 at Under Armour)

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Girls UA Bring It Graphic Tank ($21.99 at Under Armour)
Bring It

I really want the men’s “quick ain’t fair” tee.   If only I was confident enough with my sewing skillz to modify it!