Free Printable Belle Inspired Planner Stickers

I don’t know about you, but I’ve got some serious love for Beauty and the Beast happening in my life right now. Between the new live action movie trailer, the 2017 Princess Half race theme, and the Lumiere Two Course Challenge medal release I am exploding with Disnerd happiness! We originally planned to post a recap from the runDisney Virtual Shorts series today, but I decided to hijack the blog to share some free printable Belle inspired stickers instead!

The stickers say, “This beauty runs like a beast,” and feature our favorite beauty in a pair of red running shoes!  For extra magic the set includes blank stickers to customize with your personal accomplishments.Free printable stickers

Be our guest and download the file for free here: Free printable belle sticker file

Directions for making stickers:

  1. Print the file on white cardstock or sticker paper (Try Avery Sticker Paper)
  2. Cut out the stickers
  3. If you print the stickers on cardstock, use glue dots, tape, or adhesive of your choice on the back of the stickers
  4. Put the stickers in your planner or training log to reward yourself for a job well done!

Side note: I also love the Xyron Sticker Maker. It’s super cheap and you can turn anything into a sticker – as long as it fits into the machine!

Happy training, friends!

-Christine

Free Printable Stickers – Dopey Inspired Badges

 

IMG_1170Happy summer, team tutu! It’s hard to believe it, but it is already time to start training for 2017 races! If you are registered for the runDisney Dopey Challenge (48.6 miles through Walt Disney World), the official Jeff Galloway training schedule started this week. We are so impressed by anyone who has the willpower to complete 48.6 miles! We definitely hope to do this challenge one day! In honor of Dopey training starting up, I thought I’d share a set of free printable Dopey inspired stickers to make training a little more magical.

I’ve used printable “I did it!” stickers for training runs and commemorated the Princess Half and Tinker Bell Half with some race inspired stickers. It was very motivational to see all the stickers in my training planner. We’ve also released a set of printable stickers inspired by the runDisney virtual running shorts series and it was so fun to add those to my planner while I wait for the medals to arrive. Figured fans of the Dopey race might also enjoy some planner sticker magic.

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Here is the link for the stickers: The stickers include a sticker for the 5K, 10k, 13.1, 26.2, and 48.6 distances. For extra magic the set includes an “I did it” sticker and blank stickers to customize with your personal accomplishments.

Directions for making stickers:

  1. Print the file on white cardstock or sticker paper (Try Avery Sticker Paper)
  2. Cut out the stickers
  3. If you print the stickers on cardstock, use glue dots, tape, or adhesive of your choice on the back of the stickers
  4. Put the stickers in your planner or training log to reward yourself for a job well done!

Side note: I also love the Xyron Sticker Maker. It’s super cheap and you can turn anything into a sticker – as long as it fits into the machine!

Good luck to all who are starting their journey to the Dopey Challenge in January!

-Christine

Countdown to Tinker Bell Half Marathon: What Should I Do the Week Before the Race?

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Tinker Bell Half Marathon weekend is officially one week away. We’ve been busy putting the final touches on all our crafts and costumes to make the weekend as magical as possible. One of our Runs in Tutus traditions is making matching tote bags and Mickey ears to wear at the parks and Expo. We are happy to say that after a sister weekend of intense crafting and eating too many homemade Mickey pancakes, these have been finished! If you see three weirdos walking around the park in coordinated outfits and matching tote bags, you have likely spotted us.

IMG_8801These cute bags are definitely exciting, but it turns out there is more to race weekend then just crafting. We also have to run a race. We’ve all worked really hard over the past few months with early mornings, long runs and sore muscles. The work isn’t over just yet. The final week of training is crucial when it comes to having a successful race day.

Here are some things you can do this week to prepare for race day:

  1. Take care of your body. You want your muscles to work seamlessly on race day. Take some time this week to stretch and foam roll. You can find some foam rolling tips here. Sports massages are another great way to prepare your body, but any massage should be done at least 48 hours before the race. I’ve also become a big fan of the BFF, a body buffer that vibrates and “buffs” your muscles. This thing is awesome for getting muscles to relax and recover quickly, and even Jeff Galloway has endorsed it. If you see their booth at the Expo and you’re feeling sore or tight, definitely stop and give it a try.

  1. Stay hydrated. Drink A LOT of water throughout the week. You want to start hydrating well in advance of race day. It’s easy to forget this when traveling, so be sure to always have a bottle of water with you on long flights or road trips.
  1. Plan ahead and keep race day stress free. We already feel anxious enough about race day. Being prepared and planning in advance can help alleviate unnecessary stress. If you’re flying to the event, bring all your race items in your carry on luggage; give yourself plenty of time to get to the airport so you don’t feel rushed. Know what you’re wearing on race day and have plans for your meals, especially the night before and the morning of the race. Start packing early so you don’t forget anything! Check out our Tinker Bell Half Marathon Packing Checklist for ideas on what to bring.
  1. This isn’t a final exam; don’t try to cram. Unlike a final exam, cramming for a race is not effective. If you procrastinated on training or missed a few long runs, don’t try to squeeze it all in this week. Get in a few short runs, but don’t over do it. You will just end up feeling sore and fatigued on race day.
  1. Visualize success. Close your eyes. Imagine yourself crossing the finish line on race day. Focus in on every single detail: the crowd, your outfit, Mickey, the California sun. What does it feel like? Try to feel those exact emotions as you visualize your success. Open your eyes. Did you dream it? Good. That means you can do it.

  1. Faith. Trust. Pixie Dust. Think happy thoughts. Believe in yourself and trust that your training is sufficient. Have faith that this race will be the best race ever and make it the best race ever! Also, start to hoard pixie dust so that you have it stockpiled on race day.

See you in Disneyland!

-Amanda

Tips for a Long and Healthy Life

FullSizeRender-1When I started my journey towards a healthy lifestyle, I decided it was going to be a long-term commitment to myself to feel better and stronger each day. While I try my best to stay the course, maintaining a healthy lifestyle can feel overwhelming. I try to get the weekly recommended amount of physical activity, eat veggies, and get plenty of sleep, but sometimes I fall off the wagon. I get busy… and Netflix…and cake. The struggle is real.

Recently I’ve noticed that I have been pretty hard on myself when I feel like I can’t get the “perfect” workout done. I’ve become so focused on the short-term struggles that I have lost sight of my long-term goal of a long, healthy life. In an effort to stay the course on my journey towards a healthy lifestyle, I’ve done the only two things I know to do when face a problem: 1) I talked to my sisters, and 2) I turned to science for answers. After consulting my sources, I have come to the reassuring conclusion that I’ve been making things way too complicated. Small health changes in the short-term can lead to significant rewards in the long-term!

Here are some of the take home messages I’ve learned about healthy lifestyle choices that are helping me stay motivated (in case there any friends out in cyberspace who are struggling to start or maintain a healthy lifestyle….and because I love sharing science):

  1. Move more, sit less. Physical activity is an important aspect of maintaining well-being. Until I turned to the literature, I was under the impression that physical activity meant working out. As it turns out, there are two components to physical activity: regular workouts and limiting excessive sedentary behavior (e.g., sit less).  Sitting for long periods of time has emerged as a risk factor for poor health outcomes such as diabetes  and cardiovascular disease. The good news is that moving more and sitting less can be easily worked into a daily routine. Small changes can make a big difference over the long-term. I’ve been incorporating some fun workout suggestions from our friends at Chobani. Having a delicious 100 calorie snack or even something as easy as playing with your kids for 23 minutes can go a long way!

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Way to keep moving Baymax!

  1. Healthy lifestyles are associated with longer and happier lives. Amanda recently shared a report with me from the Stanford Center for Longevity . This report states that individuals who live longer, happier lives tend to be individuals who adopt healthy lifestyles. It was very motivating for me to read that making small healthy choices such as getting enough sleep, eating more vegetables, and moving more could help me lead a longer, better quality life.
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Veggie Cobb salad with baby kale, cucumbers, quinoa, summer squash and avocados. Yum! Choices like this can help us live a long healthy life.

  1. Social engagement is another way to improve well-being and longevity. Making new friends and joining a community of other individuals who share my love for healthy living, Disney, and all things crafty has been one of the best side effects of my journey towards a healthier life. I was excited to learn from the Stanford longevity report that social engagement, such as participating in a community and developing relationships is also associated with longer and happier living! This means that decisions to show up to ballet rehearsal, or complete a runDisney race, or have a chat with my sisters about a new recipe are also cultivating an additional predictor for a longer, happier life!!
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Social bonds are a vital part of long, healthy lives.

 

Well, friends, I think that’s all the main points I’ve learned so far. If you have any tips for maintaining a healthy lifestyle please let me know in the comments section. I am always looking for ways to stay motivated!

-Christine

5 Reasons Why Fitness Is More Fun With Sisters

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According to my Facebook newsfeed, today is National Sibling Day! I wanted to take a moment and dedicate today’s post to my sisters. I grew up with two amazing big sisters, and I can’t really imagine life without them. As a little kid they taught me everything from what music to listen to, how to spell my name, what to wear to school and how to dance. There is nothing I wanted more than to be exactly like them.

When we were growing up, Melanie, Christine and I had so many ways to stay active together. We rode our bikes, made up silly dances, went to basketball camp and then eventually got into competitive figure skating. We were always together going to practice and preparing for our competitions. As we grew older, went to college and then eventually developed our own lives, we missed having a sport that we did together. Luckily, in 2011 runDisney became that sport after Christine and I ran the Disney Princess Half Marathon and then Melanie joined in at the Wine and Dine Half Marathon later that year. All three of us have become healthier and happier since we made fitness a family activity. Everything is more fun with sisters, including working out!

Here are five reasons why fitness is more fun with my sisters:

1. When you work out together, you have something in common and a way to bond. Ever since we started running together, my sisters and I have a non-stop chain of text messages. We’re always checking in with each other to see how that long run went, what workout we did that night or what hotel we should stay at for our next race. We have a common goal and a reason to call each other multiple times a week. We share the same struggles and we celebrate the same achievements.

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Christine and I celebrating a finish line together.

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Ohana means family and family means no one gets left behind or forgotten!

2. No one holds you accountable like family. They’ve known you forever. They’ve seen you at your worst and your best. When it comes to being brutally honest, family doesn’t sugarcoat it. They’ll tell you if you’re being a lazy bum. When I’m training for a race, I have the constant reminder that I don’t want to be the sister that didn’t train. I don’t want to let anyone down, so I’m always pushing myself!

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Family tells you how it is.

3. No one builds you up like family. When you’re feeling down and discouraged, there is no one better than family. My sisters and I know each other’s quirks. We know who likes what and how to motivate one another. If I’ve had a bad run, all I have to do is send a quick text message, and I am guaranteed to receive a huge influx of motivational texts and gifs.

4. With runDisney, we get to relive our childhood. We have a reason to travel to Disney World multiple times a year and we play dress-up in running costumes. We experience characters that we grew up watching in movies, and we ride nostalgic rides like Splash Mountain and It’s a Small World. For me, participating in a runDisney race with my sisters is the equivalent of eating a giant bowl of macaroni and cheese. It’s comfort food for my soul.

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5. We have a reason to see each other outside of the holidays. For me, seeing my family just during Thanksgiving and/or Christmas isn’t enough. I live in Washington, DC and my sisters live in Texas, so I don’t get to see them as often as I’d like. Luckily, every time we sign up for a race I have a set date when we will be reuniting. I see them every February for the Princess Half Marathon, and two to three other times a year for other races, crafting meet-ups and vacation planning! It’s been a huge blessing for me to stay close to them even though I live on the East coast, and I am truly grateful for our shared love of running. 12994466_10101226471208844_3242905142847355729_n

Happy National Sibling Day everyone! What type of activities do you do together as a family to stay active?

Thanks to my sisters Melanie and Christine for always being there for me.

– Amanda

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Free Printable Stickers: Princess Milestone Badges

IMG_8192We had so much fun at the Disney Princess Half Marathon this weekend! The best part of the race weekend for us was spending time with all our blog friends in person. We enjoyed meeting some of our Instagram friends and fellow Disney lovers. Having such a supportive online community really helps keep us going during the long months of race training!

We will be posting a race recap over the next couple of posts. In the meantime, I thought I’d share a set of free printable stickers to commemorate the magical weekend. I’ve been using printable “I did it!” stickers for training runs, and I really wanted some stickers to use as badges for completing the races this weekend!

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You can download the stickers here. This set is mermaid themed and includes a sticker for the 5K, 10k, 13.1, and 19.3 distances. There are also blank mermaid stickers and PR stickers in the set.

Directions for making stickers:

  1. Print the file on white card stock or sticker paper (Try Avery Sticker Paper)
  2. Cut out the stickers
  3. If you print the stickers on card stock, attach glue dots, tape, or adhesive of your choice to the back of the stickers
  4. Put the stickers in your planner or training log to reward yourself for a job well done!

Side note: I also love the Xyron Sticker Maker. It’s super cheap and you can turn anything into a sticker – as long as it fits into the machine!

Congrats, Princesses!

-Christine

Free Printable “I DID IT” Stickers for Your Planner!

Confession: I dislike winter. The cold really bothers me, anyway. Between the early sunsets and cooler temps, I can find plenty of excuses to skip a run. We are currently training for the Glass Slipper Challenge and the Tinker Bell Half Marathon, so I need to stay on top of my training!

I decided to make some printable princess and fairy stickers for my training log that say “I did it” to reward myself for completing my training runs and workouts, and keep me accountable during the cold winter training. I’ve been using them for about a week and so far so good. I figured I might as well share them here on the blog in case any of our readers also need some extra winter motivation.

Free printable "I did It" stickers for your planner or running log

CLICK HERE for Princess themed stickers

CLICK HERE for Tink themed stickers

Directions for making stickers:

  1. Print the file on white card stock or sticker paper. (Try Avery Sticker Paper)
  2. Cut out the stickers using a 1 inch circle punch, paper trimmer, or scissors.
  3. If you print the stickers on card stock, use glue dots, tape, or adhesive of your choice to the back of the stickers.
  4. Put the stickers in your planner or training log to reward yourself for a job well done!

Side note: I also love the Xyron Sticker Maker. It’s super cheap and you can turn anything into a sticker – as long as it fits into the machine!

Happy training!

-Christine

Woman Will Attempt to Qualify for Olympic Trials at WDW Marathon!

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Every year, I am so impressed with all runners who participate in the Walt Disney World Marathon Weekend. The Dopey Challenge, which includes the 5K, 10K, Half Marathon and Marathon, is definitely on my bucket list. I wish the best of luck to all the runners tomorrow!

There is one particular runner that has me feeling especially inspired. Erica Weitz, a former University of Central Florida runner and current high-school coach will be attempting to qualify for the Olympic Trials at the Walt Disney World Marathon tomorrow. In order to qualify, she will need to complete her 26.2 magical miles in 2 hours and 45 minutes. Currently, 188 women have met this qualifying time for the 2016 trials. I bow down to all of these remarkable women for showing the world that princesses can also be superheroes.

Erica told the Orlando Sentinel, “I have some nerves, but I don’t want to get nervous too early. I’m pretty confident, and that keeps you from being too nervous. I am lucky with that.”

Erica ran her first marathon in 2011 at the New Jersey Marathon in Oceanport where she finished as the second woman overall. The WDW Marathon tomorrow will be her fourth and final attempt to qualify for the Olympic trials. 

Please join us in sending Erica a little extra pixie dust tomorrow! We hope that the magic of Disney will help her on her quest to qualify for the Olympic Trials!

-Amanda

 

Winning Your Own Race

IIMG_6799t’s March 22, 2015. I cross the finish line of my very first full marathon. I’m overwhelmed with joy, and I feel an amazing sense of pride. No more than 45 minutes after I’ve crossed the finish line, a completely different thought comes to mind. There were a lot of really fast runners in that race. A lot of people I know finished in less than four hours. I ran too slow. I’m a personal trainer. I’m supposed to be good at these things. Why didn’t I run this faster?

WHAT! I had just finished a MARATHON. I ran 26.2 miles. I literally trained through blood, sweat, tears, ice, snow and torrential downpour. Why was I so quick to belittle my enormous achievement? I had allowed myself no more than 45 minutes of feeling proud before I started comparing myself to other people. I would never do that to one of my friends, so why was I doing that to myself?

The more I talk with friends, clients and fellow runners, the more I realize that I’m not alone in this. It’s an epidemic among all of us, and it doesn’t stop at just comparing finish times. There’s even a mean voice in our heads that sometimes tells us that we don’t “look” like runners. You don’t need the body of an Olympic athlete to finish a long distance race. In fact, I’ve seen every type of body cross the finish line. You know who looks like a runner? Anyone who is putting one foot in front of the other with the goal of finishing the race.

I’m not saying that we should settle for something that isn’t our best, or that we should only give 50% then tell ourselves it’s good enough. We should recognize our goals and give it all we’ve got, but at the end of the day you’re the only one who can decide that you’re worth celebrating.

If you registered for a long distance race, you’ve made an incredible commitment to yourself. Maybe you’ve decided to do something that scares you. Maybe this is a big step you’ve made towards changing your life and living healthy. Maybe you have to wake up at 5AM to get your run in before work, or maybe you have to run at 10PM after your kids have gone to sleep. THAT IS AMAZING. YOU ARE AMAZING. I don’t care what you looked like or how fast you ran. Training for a long distance race involves constantly prioritizing your goals and your health. You have to make the decision again and again to lace up your shoes and hit the road. Every single time you make that decision there should be celebratory fireworks going off in your head.

Here are a few strategies I’ve been using to help me feel motivated, proud and awesome about my running.

  1. Set specific and achievable goals: It’s silly to feel upset about not running “fast enough” when you didn’t even have a specific pace goal in mind in the first place. Create a goal that is ambitious but achievable and make an action plan.
  2. Delete negative thoughts and replace them with positive thoughts: Every time you catch yourself saying something negative, literally visualize a giant red X over the words. Replace it with something positive like “I run fast and strong!”
  3. Remember how far you have come: There was a time when running 2 miles was challenging. Now I can run 26.2 miles. I put in a lot of work to get there, and that makes me proud.
  4. Be reasonable about your disappointment: So you made a goal and you didn’t quite get there. It’s OK to feel disappointed, but don’t obsess over it. Use that disappointment as a form of motivation for the next race, not as a way to bring yourself down.
  5. Create a mantra: Mine is based on one of my favorite Deepak Chopra meditations. I let it play over and over again in my head when I doubt myself as a runner or anywhere else in my life. “I am unlimited strength, I am blissful happiness, I am remarkable speed, I am exquisite well being, I am complete harmony, I am inner peace.” It’s pretty deep. It makes me feel good!

I’ll leave you with this awesome Nike commercial that gave me goose bumps. Finishing last doesn’t make you any less of a runner. All you have to do to be a runner is run.

-Amanda

8 Tips for New Runners: Things I Wish I Knew Before I Started Running

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When I started training for my first half marathon in 2011, I’ll admit I really had no idea what I was doing. I just walked outside and started running. I wore what I thought was suitable to run in, which included a really old pair of some generic sneakers that I had owned for probably close to 10 years and cotton t-shirts. Since then I’ve learned a lot, and I realized a couple of things that I wish I had known when I started.

Here are the top 8 things I wish I knew before I started running:

1. You need running clothes. 

  • When I first started running, I really thought running clothes were for “serious” runners trying to win races, and I didn’t need them. I learned quickly that you don’t buy running clothes because you’re trying to win, you buy running clothes because of chafing, heat tolerance, and cold tolerance. Why make running more difficult than it already is with uncomfortable clothing? There are a lot of places that sell breathable athletic clothing for reasonable prices. I’ve even found a few running tanks from Wal-mart.

2. You need running shoes. 

  • My explanation here is pretty much the same as what I stated for running clothing. You don’t buy running shoes because you’re trying to win, you buy running shoes because of blisters. I ran my first half marathon in a pair of really old sneakers and finished the race limping with a blister that went along the entire side of my foot (not even exaggerating there). I personally prefer to run in Mizunos, and I like to pair them with Wrightsock Coolmesh II socks. Ever since I started wearing that combo, I’ve been blister free! As a side note, be sure to test out running shoes during training to make sure they work for you before wearing them to a race.

3. Walking is okay! 

  • When I started running, I thought walking meant failure. This is very wrong. Taking walk breaks when needed is actually really helpful and can even give you a faster overall pace! I was really surprised when I beat my fastest mile during a run that included a walk break. Also, thanks to RunDisney, I learned about the Jeff Galloway run-walk-run method, which has been extremely helpful for me with training. You can learn more about the Jeff Galloway method at www.jeffgalloway.com. As long as you are meeting the pace requirements for the race you are registered for, there is no reason to stress about how much you walk.

4. “Bad” days will happen, shake ‘em off! 

  • I remember being far along with my training, when suddenly one day my body refused to run. I didn’t understand what was happening since I had been making a lot of progress up until that point. I’ve learned now that with running, you’re going to have days where it feels fantastic and random days where it feels really difficult.  The important thing is to not let the “bad” days get to you. You have to realize there is no such thing as a “bad” run! Everything you do is progress. The best way to approach a difficult run, is to approach it with a positive attitude. Christine gave some great tips for this in her post “Building Mental Stamina: 4 Strategies for Runners.”

5. Don’t compare yourself to other runners.

  • I used to get really discouraged about my pace and corral placement because when I first started running, everyone I knew was faster than me. I’ve learned now that it doesn’t matter.  We all cross the same finish line and earn the same medal. Everyone’s body is different with different capabilities. As long as you are pushing yourself, be proud of yourself no matter your pace! You’re lapping everyone sitting on the couch.

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6. Be mindful of what you eat before a run.

  • It is important to never try a new food before a race.  The threat of a restroom emergency is real. Learn which foods work best for you during training. My favorite pre-run food is a peanut butter sandwich (sometimes with honey) and a banana. Before a RunDisney race, the whole Runs In Tutus team grabs Smucker’s Uncrustables sandwiches and bananas from the grab-and-go cafes located in various Disney hotels as pre-race snacks.

7. Follow a training plan.

8. Cross-training is a great idea. 

  • While the best way to train for a race is to run, I’ve found that cross-training, especially strength training exercises, can really help with your overall running performance. Amanda’s previous post “5 Best Exercises for Long Distance Runners” provides some great ideas for cross training. Along with using the tips from my personal trainer/fitness instructor sister Amanda, I am personally a ClassPass member, and take a variety of different classes to help with overall strength. I think the best way to approach cross training is to find something you enjoy doing. Yoga, Pilates, barre, weight training, kickboxing, dancing – there are a lot of options out there. I’ve even tried a surf inspired class and a Bollywood class!
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Surf class at City Surf in Austin, TX

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Showing off my Bollywood moves

I hope these tips help some new runners out there!

-Melanie