You are listening


One of my New Year’s Resolutions, if you will, was to be more conscious of the words I speak; to others but more specifically myself. How often do we catch ourselves demeaning, putting ourselves down and speaking non-truths to ourselves? I encourage my kids, friends, family and co-workers to speak positively, to build each other up — as my kids call it “be cup fillers”…but when it comes to myself, often I’m disillusioned to who I really am. I am unique, I am ever growing, ever changing. These positive words can grow, challenge, & shape the person you are becoming every day. We need to be comfortable with ourselves and who we are, to no longer be our own worst enemies. We would never allow others to speak about ourselves the way we often do.

Speaking is such a powerful thing

“But if thought corrupts language, language can also corrupt thought.” 
George Orwell

“A gentle tongue is a tree of life, but perverseness in it breaks the spirit.”

Proverbs 15:4

“The power of life and death lies in the use of the tongue. Be careful of your words.”
Lailah Gifty Akita

Speak Up, Speak Life, Speak Truth, Speak Positivity

In our home we speak positive affirmations to ourselves every morning and every night, give it a try, you’ll be surprised how well it works.

1. Look in the mirror at yourself

2. Speak out loud positive statements (avoid the word ‘no’ or ‘not’).

Try and repeat each phrase or statement 10 times.


“I am beautiful”

“I am strong”

“I am healthy”

“I wil change the world”

3. Customize it to what you are struggling with: body image, crooked teeth, health, self esteem, self worth?

Work past feeling silly or ridiculous, speak it as fact. Remember, words have power, words hold strength and words can either build up or tear down — you chose their purpose.

“Be careful how you are talking to yourself because you are listening” 

Lisa Hayes

Dash, Nourish, Repeat


Mornings can we are some easy breakfast recipes to grab on the go — energize before a great work out or simplify the morning routine.

These recipes are kid friendly too: If you have kiddos, see if they want to help you prep — not only does it make things more fun, but it keeps your family mindful of healthy eating.

Mango Almond Refrigerator Oatmeal: Thanks #TheYummyLife


In the frigid MN weather, I must be dreaming of summer flavors, but the possibilities are endless if mangos aren’t your thing.

Banana Oat Greek Yogurt Muffins: Thanks #RunningWithSpoons

*Play around with honey, coconut or date sugar rather than brown sugar*

Peanut Butter Oatmeal Energy Bites: Thanks #GetCreativeJuice

*Play around with other nut butters too, I love Almond butter as a great substitute!

Omelet Muffins: Thanks #LaurenConrad

*So many varieties to try, I love spinach, colored peppers, green onions, asparagus…mouth watering YUM!

Bon Appétit

Fresh Start: Learn from the old & grow with the new

It seems like the start of every new year is met with goals, new beginnings, fresh perspectives and a heart filled with the thrill of new adventures. Our 2015 is quite the same. The Color Dash had such amazing growth in 2014 and thanks to you and 52,476 other dashers, The Color Dash was able to raise $712,515.30 for charities around the Globe! What an incredible accomplishment — y’all should give yourselves a huge pat on the back. Because of each and every one of our dashers, our partner charities were able to increase their research into cancer & other illnesses and help patients and their families; they were able to fund humane societies, provide support to mental health wings, domestic and sexual abuse centers, promote wellness and financial support in schools, cities, parks & much, much more.

So, what goals do you have this 2015? Is it to lose weight, perhaps gain some? Is it to resolve a healthier diet, healthier lifestyle? Is it to train for that marathon? Perhaps your first 5k? Is it to grow a heart of compassion? Of generosity? We want to be by your side in those goals, we want to help be an inspiration and driving force to help you meet those goals and achieve whatever you are hoping to achieve.

The Color Dash has goals of our own too — in the year 2015, we want to raise ONE MILLION DOLLARS for charities around the globe. We want to show the World what Let The Color Move You is all about — we want to show you that whether it be moving physically, moving mentally, moving in generosity, in courage, in a heart of thankfulness — whatever the reason you are moving, however you are moving — let it change your World. Join with the Color Dash and #MOVE

How do we #move:

50% of every ticket is given to a local charity. To date, we’ve helped raise over $1,000,000.00 to charities. It’s what makes the Dash The Difference & with your help, we can change the World 1 step at a time. We bring the color…you Let The Color Move You.


We know that a lot of our Dashers are first time 5k-ers..maybe getting ready to Get Your Color On with little to no fitness training. Perhaps it’s a goal you feel that runners-high everyone always talks about. Here are some tips for starting a running plan. Maybe you are fit and enjoy a great workout, but aren’t into cardio or running…Here are some tips to get started.


  1.  Slow Down

Don’t be afraid to mix walking & running

Walk 5 minutes, run 2. Repeat 3-5 reps — do this 3-4 days a week

  1. Increase you mileage

Build mileage by decreasing the walking intervals and increase the run intervals for a couple of days. Keep 1 or 2 of the days at lower walk/run intervals to allow your body to get used to the change.

After a few weeks of building up, take a week to taper (cut back). This will help your body recover from your new exercise program. Then gradually, build back up. For some, the walk/run intervals will be fine.  For others, you may be able to run for longer than two minutes.

  1. Have a Specific Goal Race

Have a goal race (maybe a 5K or a mile fun run) to help keep you motivated. Look for races in your area and pick one that sounds like a lot of fun. Invite some friends along so you can do it together.

When you find a race, sign up for it right away. Mark the date on your calendar, stick it to your fridge, put a reminder on your phone or anywhere else you may see it. That date can help you get out the door when motivation is low. You’ll be glad you did it.

  1. Find a Running Buddy

Do any of your friends or co-workers run? Ask to join them. This can help pass the time and you may learn something from them as well. If you don’t have any friends that run, look for group runs sponsored by local running clubs. They will usually have mileage and paces posted.

If you don’t see anything you think you can do, go anyway. You might be surprised by the people there and find someone who is more than happy to run with you. Running with others is a great chance to bond with an old friend or make new friends in the running community.

  1. Get New Shoes

Head to your local running store and tell them your goals. Be prepared to run—they’ll probably ask to see your gait to help find the right shoe for you.

New shoes can help motivate even seasoned runners. There’s something refreshing about lacing up a new pair of running shoes. Even if you don’t buy a new pair, just being in a running atmosphere can be motivating. Plus, they’re a great place to find races and group runs.

  1. Listen to Your Body

Remember to take it easy. If you push yourself too hard from the start, you risk an early burn-out. You may also risk injury. Gradually build up your endurance and muscle strength. Begin with a walk/run program as a safe and realistic way to begin your running career.

  1. Strengthen Your Mind

Take it easy on yourself mentally as well. Be proud that you have gotten off the couch and are moving. Think of the positives while you run. Remember, a 12-minute mile and a six-minute mile are still a mile. They are both a mile more than someone who is just sitting on the couch.

#move– brought to you by: 

Aaron Hutchinson

Western Regional Color Dash Race Director

5-Time Ironman Finisher, & Coach

Dash, Nourish, Repeat

 Let’s focus on a delicious way to serve up a perfectly delectable serving of both nutrition and mouth watering YUM.

Have you ever eaten figs? Let us tell you, those delicious little suckers are packed full of nutritious health benefits.

Figs are a super food whose benefits go from helping lower high blood pressure, a sweet way to lose weight, & improve cardiovascular health. They offer up protection against Macular Degeneration and even have fruit and cereal fiber that is protective against Postmenopausal Breast Cancer.


Figs can be eaten raw or made into a variety of dishes — one of our favorite fig recipes is:

Prosciutto wrapped figs stuffed with goat cheese.

Hello Delicious!

4 large whole figs (or 16 small mission figs), quartered
Goat cheese
1 (3-ounce) package prosciuttoDirections

Put it together
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper; set aside.

Cut a small hole in the center of the flesh of each fig.

Fill each hole with 1/4 teaspoon of goat cheese.Take a prosciutto slice and tear in half.

Use 1 half to diagonally wrap around the fig, starting from the top.

Tuck underneath at the ends.

Repeat until all figs are wrapped. (Secure with toothpicks if necessary.)

Place wrapped figs on prepared baking sheet, evenly spaced.

Place in the oven on the top rack and roast for 8 to 10 minutes.

Remove and serve immediately.

Prosciutto wrapped figs stuffed with goat cheese: YUM

Prosciutto wrapped figs stuffed with goat cheese: YUM

We hear you can even mix 3 TBSP of honey and 1/4 tsp of pumpkin pie spice and drizzle it over each fig prior to roasting in the oven. The variations could be endless..

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