Lace up those sneakers! — Blog post on 6/5/13

Lace up those sneakers because today is National Running Day!

From the National Running Day website, this day is dedicated to everything about running:

A day when runners everywhere declare their passion for running. Wherever we are and whomever we’re with, we run—fast or slow, alone or with others, all over town or just around the block. It is a coast-to-coast celebration of a sport and activity that’s simple, inexpensive, and fun. It’s the perfect way for longtime runners to reaffirm their love of running and for beginners to kick off a lifetime and life-changing commitment.”

We encourage everyone on the Ask, Listen, Learn team to get out and RUN today! It doesn’t matter how far or fast or where you are. You could go for a run at lunch with your coworkers, after school with your kids, or head off on the trail for 30 mins of alone time after dinner. It’s also easy to search for National Running Day events in your area if you want celebrate running with a new group of pals.

tcc running

TCC running along the Potomac last summer

It’s no secret running is one of the best exercises for your mind and body- so why not take this holiday to make a commitment to incorporate running into your weekly routine?

While you’re out there, we suggest you tweet or instagram with the hashtag #IMARUNNER and Timex will donate $5 to the One Fund Boston to help victims of the Boston Marathon tragedy.

Happy trails!

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March is National Nutrition Month- Blog post on 3/21/13

March is a great month- flowers are starting to bloom and temperatures are getting warmer with the start of Spring!

March is also National Nutrition Month– and what better way to make a dedication to your health than by taking the Ask, Listen, Learn pledge to say YES to a healthy lifestyle and NO to underage drinking?

Living a healthy lifestyle has many parts: getting good grades in school, choosing the right kind of friends, staying active and exercising at least 60 minutes every day…


Feeding your body the nutrition it needs to perform at its best is important when you’re growing up. Fuel your muscles, brain and bones right with these 5 nutrition tips to think about this month:

1)      Choose whole grain bread, pasta and rice for more fiber than white bread, pasta and rice

2)      3 servings of dairy a day gives you the calcium and vitamin D needed for strong bone health

3)      Make your plate colorful! Try spinach, red peppers, sweet potatoes…the darker the color the more nutrients a vegetable has!

4)      Protein helps your muscles grow and keeps you fuller longer- incorporate lean meats, fish and nuts/seeds into your meals and snacks

5)      Limit junk food and sweets…remember that everything you put in to your body fuels your brain and muscles and can affect your performance in school and on the sports field!

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You go, girls! — Blog post on 2/6/13

Today is the 27th annual celebration of National Girls and Women in Sports Day!

Ask, Listen, Learn is proud to partner with organizations that empower girls to be leaders in their communities, whether they’re being a team player with a positive attitude at Julie Foudy Sports Leadership Academy‘s Camps or starting a Girl Talk chapter at their school to prevent catty drama.

Today we want to give a digital high-five to all the girls and women out there staying in shape and we’d like to bring special recognition to this year’s theme, “Girls in Sports, An Investment in the Future.”

As girls participate in physical education classes at school, team sports and other recreational activities, they’re taking care of their bodies and building relationships for a healthier, happier future. Many friendships in middle and high school start on sports teams. When girls are practicing together every day of the week after school, they form valuable friendships- AND stay out of trouble! Everyone knows that working out keeps your body healthy, but girls in sports are also less likely to drink.

I played field hockey and lacrosse in high school, but kickball's my team sport now

I played field hockey and lacrosse in high school, but kickball’s my team sport now 🙂

To all the girls out there investing in their futures- keep up the good work! Always remember to say YES to a healthy lifestyle and NO to underage drinking.

And don’t forget to vote for your peers in JFSLA’s Choose to Matter Contest to help determine who will join Julie at ESPN’s Wide World of Sports at Disney World starting this Friday!

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American Heart Month–Blog post on 2/1/13

Do you know heart disease is the number one cause of death in the US? An estimated 600,000 people die of heart disease in the US each year and 90% of women have one or more risk factors for developing it.

The American Heart Association has designated February as American Heart Month to raise awareness of heart disease and bring attention to steps you can take toward prevention.

Of course, the Ask, Listen, Learn team always encourages families to follow healthy lifestyle regimens, but this month in particular it’s great to take time to make some conscious changes keep your heart healthy.


Heart Health Tips

    • Get moving every day! The AHA encourages walking for all ages, at a minimu
    • Cut back your sodium intake to lower blood pressure. Check the labels on canned goods and processed foods
    • Use olive oil instead of butter when cooking- it contains healthy fats, not saturated and trans fats
    • Dark green leafys like kale are heart ‘superfoods’ for their antioxidants, omega-3’s and fiber

For more tips on how to raise a heart healthy family, visit the AHA “Healthier Kids” page.

Blog post on 2/29/12

Stay Warm for Winter Workouts

FEBRUARY 29, 2012

Just because it’s cold out doesn’t mean you need to hibernate like a bear cuddled in blankets in front of the TV. Sure, that’s perfectly fine and wonderful when there’s a blizzard or icy roads in your neighborhood, but if you have the motivation and proper gear, you can get in just as good a workout in the cold as you would in the sunny, Summer months!


Here are some tips to stay warm and safe when working out in the chill zone:

-Start with a thin layer of synthetic material such as polypropylene, which absorbs body sweat. Avoid cotton material because it holds in moisture and will keep you wet, ultimately making you feel more cold. (

-Wear 2 or 3 layers with a windbreaker on top. (

-Covering your head is crucial. About 40 percent of your body heat is lost through your head. Wearing a hat will help prevent heat loss, while helping to distribute heat to the rest of the body. When it’s really cold, wear a face mask or scarf over your mouth to warm the air you breathe while protecting your face. (


-Run out IN to the wind, so when you’re on the way back it will be at your back and less cold when you’re sweaty. (

-Be sure to warm up and stretch. Muscles take longer to warm up in the cold and you don’t want them getting stiff. (

-On really cold days, make sure you monitor your fingers, toes, ears, and nose. They may feel numb at first, but they should warm up a few minutes into your run. If you notice a patch of hard, pale, cold skin, you may have frostbite. Cold air can also trigger chest pain or asthma attacks in some people, so check with your doctor if you’ve had previous issues. (

Photos: SnowFriends

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