Do you need an easy gift idea to make for others?  Perhaps for Mother’s Day, Father's Day, a volunteer gift, or to help a friend celebrate a recent milestone. Whatever the reason, a wristlet for keys is an extremely easy and thoughtful homemade gift!

Read on to learn exactly how to make them. Happy sewing!

Materials you need:

1. Old cammies or any fabric cut into a 2inch x 10 inch strip.1 inch Webbing cut into a 10 inch strip.
2. Key fob hardware
3. Sewing Machine (needle, thread)

If you would like to add names or other words (like “half crazy”) you will also need a silhouette, cricket, or other similar vinyl cutting machine. Cut the name ahead of time. The name needs to be less than 1 inch tall. I generally make the name .75 of an inch tall.

Steps:

1. Cut the webbing to 1 inch and the fabric to 2 inches x 10 inches.

2. Burn the edges of the webbing with a lighter to melt pieces together and prevent future fraying. 

3. Iron the 2x10 cloth piece in half. Open the cloth piece and iron one edge to the halfway point. Repeat for the other side. See below photo for what it should look like at the end of the ironing process.

​​4. Stack the freshly ironed cloth piece onto the webbing so the edges of the fabric are touching the webbing. Stitch these pieces together. I like to use a longer stitch for this top stitching, generally a stitch length of 3. Repeat for the other side.

​***Note, you can color coordinate your threads to match or contrast the top and bottom colors as you wish. Below is top and bottom of what the finished product should look like.***

5. At this point you may choose to apply the name, or you can add the name at the end. Your choice. To determine the placement of the name, fold the fabric in half and pick based on looking at half of it. Don’t forget the hardware will take up about .5 of an inch at one end.

6. Fold in half and zig-zag to secure the two pieces together along the edge at the shortest side. I like to go back and forth over it a few times. See photo below, taken after this step was completed.

7. Use pliers to attach the key fob hardware (per the instructions that come with the key fob hardware). Basically, center it and press closed. Give a little tug to make sure it is secure and locked in place.  Then an extra press to be doubly sure!  See finished product below. 

​Congratulations, you’re done! 


Happy Sewing! 
Kelly 

Come with me on a little time traveling journey for a few paragraphs. Let’s go back to 1999. We’re all listening to Prince (or the symbol formerly known as). We’re eating, drinking, and being merry. We’re on the verge of the year 2000. Y2K. Functional fitness is in its infancy. Concept2 rowing machine stock is low. And no one knows what a kettlebell is. In fact, when we do refer to it, we call it a “cattle bell” or a “kettle ball.” Two words. Very distinct. Often with air quotes, our faces twisted up in a confused look, plus an absentminded shoulder shrug thrown in for good measure. 
 
It’s 1999. I’m your coach. We meet at the track to run drills: ½ A march… A march…leg and foot drive…arm swing…breathing drills…thoracic and head carriage…dynamic autonomous alignment…the whole shebang. We’ve ran these before. It’s all familiar. 
 
Then I tell you I’ve come across a tool that, when used correctly, can help with ground-up athletic explosiveness, low back resiliency, and cardiovascular capacity (aka VO2 max). But also has minimal impact on the wear and tear of running mechanics like shin splints, hip and pelvic floor pain and dysfunction, and even fatigue. 
 
You have no idea what I’m talking about. But we have a trusting relationship. I step aside and there at our feet is a little iron kettle, but there’s no spout on it. You’re confused. But still going with it. 
 
I reach down with both hands and grab onto the handle of this little kettle. I squat a bit. Take a couple steps back, so the kettle is still out in front, hands still hooked on the kettle’s handle. Now it’s looking a little like I’m going to play football with this thing. I know what you’re thinking, “Where is this going?...” You’re intrigued. Then I launch this little ball back between my knees and behind my butt. Just when you think it’s launching out the back, I stand up with it. It looks like a front raise. “Did she just launch squat then front raise this thing?!? It must be like five pounds….” Then I do it again: squat-launch, front raise-stand. Squat front raise. Squat front raise. 10 reps. 20 reps. Finally, the ball comes to a rest right where it started, front and center. 
 
You’re still thinking body parts and gym-style workouts made popular at Venice Beach and by Arnold Schwarzenegger. It’s still the ‘90s after all. Which means you’re seeing it all wrong. You think you’re seeing a squat followed by a front raise. You’re definitely not seeing the connection between this bell and your run. 
 
When you run, you know about the energy flow. The whole body is working. Drawing the energy up from the terrain, the heel strike, the knee flexion, the hip extension, the cross-over up into the lats, the shoulder, the elbow, the wrist, loose hand holds the pringle. Back down the flow goes: shoulder extension, lat flexion, crossing back down and across, pelvic floor, hip, knee, ankle, foot flow, earth. It’s all there; this interlimb neural coupling symphony you fell in love with when you discovered running. 
 
But now we’re not running. We’re throwing? We’re swinging. A Kettle Bell?... It’ll all come together. Just like the word itself: kettlebell. One word. No cows. 
 
Let’s break down what happened at our track meet in 1999. Fast forward to now. It’s 2021. Kettlebells are as easy to find as toilet paper. And I’ve got a few kids of my own: a pre-teen son and a daughter hot on his heels. I also grew up with your classic annoying big brother. Let’s say big brother has a new sling shot and his first target is little sister’s squirrel-nest of hair. (You know the type: fresh off a wrestling match with the pillowcase the night before and the kind to cause a good conflict when mom goes to tear through it so we all look like we have our act together in public.) So, is big brother going to pull his sling shot rubber band back a little, or a lot? You better believe he’s going to pull back with maximal tension on that band so this spit ball launches with the most furry, has the deepest impact into his target, and sister has a hard time finding his ammo in her hair-nest nonetheless digging it out! 

This rubber band ready to launch is just like your hamstrings and glutes pulled back and your hips ever so slightly elevated at the set-up of a kettlebell swing! Maximal tension for maximal impact. It’s that high school physics lessons coming back into real-life action (finally!). The greater the potential energy loaded into your hamstrings and glutes, the greater the kinetic energy is released! 

​Once we aggressively load our ammo (in our case it’s the kettlebell) well behind our hips, we’re going to change gears from load-- to explode! We initiated the two-hand kettlebell swing with the hips, stretching the entire lower body posterior chain to its full extent. To launch, stay active in your delivery! Just before you feel like you’re about to rock too far and go stumbling back, switch directions with the bell and energy flow by initiating the glutes: drive the hips forward into full extension, and simultaneously pull the knee caps up into full knee extension, drawn the pelvic floor up too, as you stand tall. 

​Hips and knees articulate together, these joints are sending messages to the pelvic floor, glutes, and quads. Full extension, fully able to squeeze the muscles they “communicate with.” It should feel like you’re a rocket taking off from the Earth’s surface, but we’re not actually leaving the ground…Instead, dig your heels in hard, gather up that Earth energy, hit the full standing extension with bell at chest level, then go for another rep right away! 

Don’t hang out at the top of your swing! Instead, activate your lats and crank your bell handle down like you’re moving onto the next round of The Price is Right big wheel! Throw your bell back well behind your hips, feel the posterior chain stretch like big brother’s sling shot, then instantaneously, change directions from load to explode and let that ammo fly! Initiate the glutes like you would in a lying hip bridge, pull up the knees, draw the pelvic floor up and in, hit the full extension like a standing plank. This is the top of your swing. 

​Just like your core is engaged in a yogi plank, you’ll want to condition and save your low back at the top of the swing by bracing for an imaginary punch to the guts. With the glutes cramped hard, the pelvic floor drawn, and the core engaged (ribs to hips), your low back will become resilient, not weak sore, or prone to injury. This acts as a nice strong, absorbent buffer on your endurance runs!
 
With a deeper understanding of what’s happening in the Russian kettlebell swing: (hinge instead of squat, lat activation instead of delt front raise, core and pelvic floor stability instead of leaning back at the top of a swing, constant energy flow from ground up and back down again), you now have clarification on how the swing relates to your run. This concept of perpetual springy, spiraling energy flow “up and out” to “in and down” is the same nuance that separates the athletes from the injured. The folks squatting kettlebells into front raises don’t understand the interconnected beauty of what it really means to move, be human, and to embrace the flow. 
 
Watching a seasoned athlete practice their craft, is truly poetry in motion. All the work is happening internally. The intensity is there. But they have nothing to prove to the outside observer. There’s a placid calmness to their motion. It doesn’t matter if the athlete is a weekend warrior or a Stroller Warrior. The work is happening. And it’s making us better rep by rep.
 
There are tons of swing variations. The concept of form remains constant across swing variations: root with the heels, draw the energy up into the calves, pull up the quads, full extension with the hips and knees, pull up the pelvic floor, the bell swings up to chest level. Reverse momentum by throwing the bell back between your knees, keeping it high in the groin area, get it behind your glutes without rounding the low back or chest, keep the shoulders in the sockets (don’t let the bell pull them out, into distraction), weight stays on the heels at that furthest point back. Finish and start your sets with the bell out front and center. Soft landings are a must. 
 
If you’re a lady, try a 15lb bell to start with; gents try a 35lb bell.  
It’s best to practice your kettlebells outside, with no animals or people nearby, or property to damage.
Play around with variations. Have fun with your practice! Just keep your form impeccable. 
 
Here’s a simple pyramid session you can practice with one bell: 
10 2-hand swings
10 swings right hand only
10 swings left hand only
10 swings total alternating hands. *Make your hand switch at the top of the swing, when the bell is at chest level out front. Alternating/switching hands at the top of the swing is good for getting comfortable with the timing of the swing. You MUST have a complete hip and knee extension to maximize the float phase of the bell at the top. And you MUST keep the shoulder/s connected and in the socket. No need to chase your bell. 
 
No rest between each style of swing. 
Repeat for reps of 20 each. 
Rest as needed before moving on to reps of 30 each.
Then work your way back down to 20 reps each. 
Finish with 10 reps of each grip.

---------------------------------------------
Sara Cheatham recently contributed to the SW community last month with her introduction piece about kettlebells :

https://www.strollerwarriors.com/blog/from-running-to-kettlebells 

We look forward to learning more about kettlebells with Sara over the next few months!  

I started running when I was a Freshman in high school because I was bored and sad. My first “boyfriend” had just dumped me and basketball season had just ended. I was looking ahead at 3 months of no athletics. I was antsy and confused and full of teenage angst. Track practice was just starting and a friend on the distance squad asked me if I wanted to come and try it out. My first run was about 3 miles long, done in old hard court tennis shoes (miserable to run in). It was amazing. The longer I went, the stronger I felt. When I was finished, I felt mentally and emotionally cleansed. I was hooked.

Through the years that followed, Running became an entity in my head and heart. The “r” gained a capital letter status, officially designating Running as a proper noun. Running became my anchor in the midst of chaos, my sanctuary, and something that set my soul on fire.

Fast forward to my adult life as an Army wife…

There’s a word in Hebrew that I feel encompasses much of my emotional state over the past 15 years. I even have it tattooed on my wrist. “Qavah” – to wait, look for, hope, expect. Passionate patience. I have waited and hoped through 11 combat deployments over the years.  It became my habit to sign up and train for a marathon during his time away. I needed the physical intensity and cleansing power of Running to help quell my anxiety and fear, but it also became a tangible way for me to qavah. I could physically chase my running goals while my heart looked for my husband's return home. 

Even though I had the experience of 10 previous deployments under my belt, our first deployment as the parents of 2 young children introduced new anxieties and fears. When my husband left, our daughter was 4 and our son had just turned 1. I was intimate with my BOB Duallie by then, but I couldn’t see how I could continue my tradition of running a deployment marathon.

About a month into the deployment, I felt mentally adrift. I looked at the calendar and the months ahead looked like an endless march of minutes and hours to survive. Just survive.

Enter Providence. During a Stroller Warriors run, I learned that most of my running tribe was set to run the Marine Corps Marathon in October. I remember thinking “Maybe? Could I really figure this out?” Buoyed by a sense of community and support, it felt possible in that moment to train for and run the MCM that year. It felt possible to fulfill my need for a physical challenge to anchor the intangible, passionate pursuit in my heart.

​I registered. I wrote out my training schedule.  It definitely wasn’t always easy. Sometimes it was downright miserable. There were days when I questioned why I was doing it. There were nighttime long runs on the treadmill when the kids were sick, stepping on at 10pm after they finally went to sleep and finishing at midnight. The first time I ran 15 miles with the Duallie, I nearly gave up on the whole idea. It was humid, the kids were raging by mile 11 and my body felt like it was giving out. But I had 2 Running Angels with me, who, refusing to hear any argument from me, took the drenched stroller from my sweaty hands, and gave me time to recover my senses and determination. I was so blessed during the training cycle – I had an entire group of Stroller Warriors who did incredible things to help me, though each and every one would insist that it was nothing. They took the Duallie on hills, and stayed back with me when I lagged. They talked me through the inevitable melt downs of my two stroller-bound training partners, and even stayed with the kids at a playground so I could finish out the last few miles of the longest long runs stroller free. These women will never know how much they helped me, and how much they gave me what I needed.

The rhythm of the training cycle brought back the sense of focus I had been lacking through the first weeks of the deployment, and I found that I was able to do more than just survive. The Saturday morning long runs became special events for the kids and me, my daughter in particular. She would go to bed Friday night and ask if we were getting up early to “run in the night with the running ladies.”  Two and half years later, she still talks about those runs and how she misses them. 

The final Saturday long run of the cycle was a 22 mile haul. The kids heroically endured 16 miles in the stroller before escaping to the playground with an absolutely amazing fellow Warrior. As I finished that last long run, I full felt the impact of what we had accomplished.  I buckled the kids in their car seats as I felt a sob building in my chest. I turned and looked at my daughter and choked out “Thank you. Thank you for doing this with me. It means so much to me.” She, of course, didn’t quite understand my intense emotions, but replied “You’re welcome Mommy. Don’t cry, it’s ok.” 

​Because of a carefully scheduled R & R, my husband was able to be at the marathon and, as is his habit, he positioned himself and the kids exactly where I needed them most on race day.

The last mile building up to the iconic finish of the MCM is lonely – no fanfare, no shade…just a straight road that seems endless. Something to survive. That is where I saw them, waiting for me on the side of the road with the beloved Duallie, and my Soul leaped. Everything that we had pushed through, the miles, the sweat, the tears, all the minutes and hours spent waiting, hoping, pursuing…it all built to that moment. I ran to my little family, my whole world, knowing that passionate patience is not to sit by passively, idly counting seconds. It is to qavah, to actively strive toward the goal of my heart, pursuing that which sets my Soul on fire. 

__________________________________________________________
Jamie D.  is a 23 year running veteran with 3 children (ages 7, 4 and 3 months) and has been a member of Stroller Warriors ® Fort Belvoir for 6 years- volunteering as a workout leader and leading weekly speed workouts on the track.  

Stroller Warriors® is a dynamic organization—composed of military spouses and their families with a strong focus on running, building friendships and a support network, along with a strong emphasis on community outreach helping both the military and civilian communities. All Stroller Warriors chapters organize community outreach projects which aid local community organizations near the chapter’s base.  On top of this Stroller Warriors Global coordinates four larger community outreach events throughout the year with all chapters taking part in working towards a singular cause.   

​For the Month of March, Stroller Warriors hosted a month long Global Outreach Event supporting Operation: Care and Comfort (www.occ-usa.org). Operation: Care and Comfort was established in April 2003 when the three co-founders decided to combine their efforts to support military troops stationed in combat zones overseas. Since their start, they have grown exponentially thanks to the outpouring support from fellow Americans.

Writing letters, mailing care packages, hosting welcome home events, and showing support to a deployed service member or veteran’s family are a few of the activities organized by Operation: Care and Comfort.  Currently, the organization supports multiple military units in Afghanistan, Iraq, and other conflict areas. Service members in these areas receive multiple care packages filled with non-perishable food items, toiletries, letters of appreciation and well wishes, gift cards for phone services to call home, and a simple DVD or CD for entertainment.  One of the most unique aspects is that these units and service members are “adopted” by Operation: Care and Comfort throughout their entire time away. This simple gesture shows appreciation towards each service member and supplies them with much needed items.  Along with care packages, Operation: Care and Comfort aids military families in need through the “Adopt a Military” program—which allows civilian families, and organizations to help with a one-time assistance with anything from utilities, groceries, gasoline for a car, or a gift for a child. Additionally, Operation: Care and Comfort also works with professional and college sports teams, entertainment venues, and promoters to send thousands of troops, reservists, veterans and their immediate families to events at a discount or even for free! Their “Tickets for Troops” program is a fantastic way for military families to experience a fun family filled day in California

​Our Stroller Warriors chapters went above and beyond sharing information about Operation: Care and Comfort, running miles, creating cards, writing letters, and donating non-perishable items for care packages. Please check out the amazing work below:

Stroller Warriors Cherry Point, North Carolina held a dedication run on March 12th. Runners logged miles at the in-person meet up, but also encouraged virtual participation for those who were unable to attend. Together the chapter logged 39.55 miles.

Stroller Warriors 29 Palms, California dedicated miles and collectively ran 738 miles

Stroller Warriors Kanehoe Bay, Hawaii dedicated miles to Operation: Care and Comfort. Members made sure to post selfies and use the hashtag, #swsupportsoccusa. Collectively members ran a total of 728.94 miles!

Stroller Warriors Okinawa, Japan held multiple events with several ways to support Operation: Care and Comfort-- members donated 37 non-perishable items for care packages, mini warriors created cards and letters, organized a card making station at the C25K grad race on March 27th, and dedicated mileage with 548.72 miles logged. 
​
Stroller Warriors Oak Harbor, Washington held a month-long donation drive collecting items for care packages and were able to send out two full boxes of items!

Thank you, Stroller Warriors, for your wonderful support! We are so proud of you!
 
Happy Running! 
-Mollie M.
_______________________________________________________

Mollie M. has been a member of Stroller Warriors for about 7 years. She has run and volunteered with Stroller Warriors® Camp Lejeune, Stroller Warriors Fort Belvoir, Stroller Warriors Elsewhere, and Stroller Warriors Okinawa. Mollie is currently one of the Chapter Coordinators for Stroller Warriors Okinawa and works with the Stroller Warriors® Global Page team. She currently posts the Wednesday Warrior Workouts and coordinates the monthly Global Outreach Events throughout the year. 

By Annette G.

In 2015 after 13 months apart due to a deployment my family was reunited and moved to Hurlburt Field, Florida. Not long after arriving I met a group of mothers at the park working out, one of them invited me to come and check out this new group that was starting soon, Stroller Warriors®. At first, I was hesitant to go as I’d never considered myself a runner. I liked to workout, did gymnastics, played team sports in Australia growing up and even completed a few sprint triathlons but I still never said I was a runner. With encouragement from my husband (who is the runner) I went to the inaugural workout and I never looked back. Not long after that I was given the wonderful opportunity of being a coordinator for the chapter a position I held for almost 2 years. As life changed, I was then a part of Stroller Warriors® Team Elsewhere chapter.
 
Then we got the news that we were headed to desert to Luke Air Force Base in Arizona. Of course the first thing I did was to see if there was a Stroller Warriors chapter. Sadly I found there wasn’t. After multiple friends asked when I would be starting a chapter when I moved, I started to look into it. Upon arriving to Luke I found that this in fact was a great place to start a chapter and so Stroller Warriors® Luke begins.
 
Our inaugural workout was held on October 11, 2018 and we had a fantastic turnout. The temperatures in Arizona had finally cooled down and everyone was ready to get back outside again. From there the word got out and the chapter continued to grow. On base we had a ½ mile track that was right next to a brand new park which was a perfect meeting point to start our runs and finish with a workout while the kids played. Unfortunately the track was just compacted dirt so if there had been any rain then we were unable to use it. After many discussions and talking to the right people we arrived one morning to see the track was being paved!!! We’d done it, we’d been seen, we’d been noticed and the base leadership was helping us and the rest of the community out. We and others could now use the track year round!

Since our first workout SW Luke has been having lots of fun. We did Warrior Night Out at Topgolf  while also participating in many local runs. Some of our favorites have been the Donut Run (kids loved the donuts every mile along the course), Mimosa Run with yummy adult drinks at the end and of course Honor the Brave Run was always a must to attend. We’ve had No Run Fun Days at the splash pad and the kids favorite Krispy Kremes.

When the weather became too hot for us to be outside we moved our weekly workouts indoors. We did weights, cardio, yoga and strength training workouts.

Last year we had 2 big events happen for the chapter. We did our first Couch 2 5k. Our graduates did a fantastic job in trusting the plan and completing their 5k graduation race. All with smiles too. We had many of the other members come out and cheer them along and support them. Well done Warriors!
Secondly, we were generously gifted a double BOB stroller which we were able to give away in the Gift of BOB event. We had many deserving members nominated and a very grateful winner too.

We have also been able to set up a loaner stroller program. We were donated a single running stroller that now our members who don’t have a running stroller can borrow and join us for runs and workouts.
​
Although COVID stopped us in our tracks and put a hold on in person workouts that hasn’t stops us from keeping active and still connecting online with each other. We have been doing monthly challenges and with our 2 year Runniversary coming up we will be doing a virtual celebration run together.
 
A few months ago I was approached by one of our members who has been there since our inaugural workout and she told me that had it not been for SW Luke she would never have become a runner or met so people as she has. She would still be a shy, new military spouse, first time Mom (but has 2 children now) and never come out of her shell. SW and all its members did that for her. In that moment I realized that I succeeded in what SW is all about and am so happy I decided to start this chapter.
 
It’s been a busy, fun, goal reaching 2 years for SW Luke! Here is to many more. Keep it up Warriors. You never know who out there you may be inspiring. You inspire me every day!

Stroller Warriors® considers community outreach to be a valuable piece of the Stroller Warriors mission.  Along with running and fitness goals, Stroller Warrior chapters strive to support the local military and civilian communities through charitable events, donation drives, community clean ups, and philanthropic opportunities.
 
This week we share the story of our warrior friends from SW Yokosuka and their collaboration with the Yokosuka Council on Asia-Pacific Studies (YCAPS) —a local nonprofit organization with a focus on building connections and developing people in the Yokosuka community and elsewhere.  Specifically, one element of YCAPS, called the Mongolia Connect program, focusses exclusively on those in need living in Mongolia.  The Mongolia Connect program “creates opportunities for Americans, Japanese, and Mongolians to establish international friendships, develop intercultural leadership skills, and learn about issues impacting the greater international community.” 
 
Over the last few months, Mongolia suffered from devastating floods – sadly, many individuals and families were displaced from their homes.  Stroller Warriors Yokosuka organized their first community outreach project with YCAPS, specifically contributing to the Mongolia Connect program.  The Stroller Warriors leadership organized two drop-off sites over a two-week period and collected items such as shoes, outdoor and cold weather gear, and blankets.  Within just the first few days, the SW team gathered enough goods to fill an entire box!  In total, SW Yokosuka collected, loaded, and shipped 5 boxes of items supplying direct support to YCAPS’ Mongolia Connect program.  The contents of these boxes supported a “Girl’s Story” Homeless Shelter in Ulaanbaatar, Mongolia.
​
Thank you, Stroller Warriors Yokosuka, for organizing a wonderful community outreach event!  If you are a military family near SW Yokosuka and would like to come run with us, request to join Stroller Warriors® Yokosuka at https://www.facebook.com/groups/SWYokosuka

​I met Stroller Warriors® Global Staff Team member, Rose, while we were stationed at Malmstrom AFB around 2011. We were both early in growing our families we had our own little community of moms that were having babies, recovering from having babies, trying to have babies, and holding on through long days and longer nights. Our friend circles crossed when one of my functional fitness friends said, “You should meet Rose! She’s into functional fitness too!” Here we are a decade later, still connecting through fitness!
 
When Rose asked me to write a kettlebell piece for the Stroller Warriors community, I was insanely grateful for this opportunity to contribute! But, my immediate thought was, “Where do I start?!?” I am known as a kettlebell coach, but I am also a runner. Running is my fitness first true love. It has always been my escape. If I have something tough to tackle in life, I hit the pavement. I do not run for time. I do not run for medals (but that can be exciting). I do not run with friends (but that is always a nice bonus if it happens too). I have been in love with running for running’s sake since I was introduced to the timed mile-run in sixth grade. 

​Maybe you are this type of runner too: You and I run for the pure feeling of being free. We run because it just plain feels good. Running is freedom for us. It is the ultimate escape from all the bull of “adulting.” The repetitious, rhythmic sound of your feet cycling over the terrain, the cool autumn breeze, sprinkles of rain, the sand as it caves under bare feet on a beach run at sunset…we run for clarity.
 
I still remember the run along my old country dirt road back when I was a kid in Arkansas— how the cows looked in the fields with their head bent down, how the headstones looked as I circled through the cemetery to loop back home. I still remember my runs in college—the rolling hills and long stretches of tall grass blowing alongside those back roads, and those steep hills in the shadows of the University of Arkansas. Running is a memory in motion.
 
I remember my runs at each place my family has been assigned over the past 17 years: Nellis’ desert landscape and jumping over boulders just for fun. Pope and the sound of Jodie’s at 0600 with all the soldiers lined up for their morning PT, helicopters flying and jets taking off. It was a busy place. Running made me feel like I was a part, or had a part in it all.  We were at Malmstrom when the base was demolishing all the old houses and rebuilding. I would run through those ghost streets, and every now and then come across a house with workers. I would stop to nurse my second baby on those runs, with those strangers across the street, while my first baby played in the empty lots. After Montana, we moved back to Nellis. This time I had two big toddlers in tow and I was pushing them up, down, and around all of base housing. We would see roadrunners, ground owls, lizards, quail families, mushrooms, the Joshua trees, and we learned about the star constellations, and even witnessed a Russian rocket transition back into Earth’s stratosphere! Those desert nights are some of my favorite memories…and they happened because I loaded up my babies night after night, day after day, and we just ran for the sake of it.
 
Running is the ultimate blend of those basic human needs for freedom and to dance with Mother Nature. Running can be done anywhere, at any time, alone, or with your people. You do not need special equipment. You do not need fancy shoes, or any shoes at all. The rhythm of running, as an escape into a time of gratitude and mental clarity, is real freedom.
 
My journey with kettlebells started as innocently as my start into running. One little event layered upon another. I simply showed up to fitness every day. My then boyfriend, now husband, brought me a kettlebell back from his kettlebell certification. I started playing around with it. Much like I would do in my runs, I was just having fun with the feeling of doing kettlebells. 

​Running for me is not a way to keep score. Kettlebells are the same way. Running does not require a lot of “bells and whistles.” Kettlebells are the same way. I still have my original set of three bells from 2003 (8kg, 12kg, 16kg), using my 12kg most. If it came down to it, I could get everything I need in training from that one bell. I call her Ashley. She is akin to Tom Hank’s Wilson. We have been through some tough stuff. She is always there to help me out of a funk, get me moving, and cheer me up. She helps me clear my mind with that familiar, repetitive, rhythmic movement. Running is the same way.
 
What are my favorite rhythms to fall into with Ashley? I love a long-cycle snatch ala the Viking Warrior Protocol by Kenneth Jay. I love a good therapeutic set of get-ups paired with swings (in some circles this is known as “The Inferno”). I love chaining the basics together into a nice flow. It might look something like: Swing, clean, squat, press, get-down, get-up, snatch, windmill, and repeat for reps. That same mental clarity from a running turnover is the same feeling I get during a snatch cycle. I can settle into my body, get grounded, and feel connected. 

If you want to pick up a bell, first, start with the basic swing. This is like learning the basic running mechanics of foot placement in the turnover and your cheek-to-cheek drills. Next, add the transitions of the get-up. The therapeutic feel of the flow from ground up in the get-up will benefit your body awareness, shoulder stability, and hip mobility for runs too. After swings and get-ups are well practiced, move into additional movements with cleans & presses, and squats & deadlifts. Once you are solid and confident in the mechanics of the swing and clean & press, top off your sessions with snatches. These are my “foundational five to thrive.” (Swing, Get-up, Clean & Press, Squats & Deadlifts, Snatches.) This is my starting point for every client. There are so many variations of the basics that your programming can take you anywhere with a little imagination and investment in reps.
 
Running and kettlebell swings are actually the first “workout” I ever did with my first bell. Running is what I knew. I just added the novelty of swings to it. This is what it looked like:
 
10 sets of:
-25 two-hand swings
-1/4 mile jog
 
It was so simple. It was so fun. I was still outside. I was still running. I was progressing along my fitness journey. It continues to this day. I still love to swing and snatch for the sake of it…and, I still love to run for the fun and feel of it. 
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​Sara Cheatham M.S., was the first ever female promoted to Senior Russian Kettlebell Certified Instructor in 2007. She has a Master’s in Health Sciences: Community Health Promotion from the University of Arkansas. She is a Z-Health Neuroscience Education Master Practitioner, a 17+ career USAF wife, and veteran homeschooling mom of three. In the mix of all the moves and babies, she’s managed to keep her love for movement and coaching alive through her sheer determination to help other moms realize their strength beyond babydom, wife-ing, and PCSes. 

Please stay tuned over the next few months, as Sara will share her knowledge and expertise about kettlebells with the Stroller Warriors community!

Our mini warriors always watch us.  They watch during those great runs when it seems the wind is at our backs, and they watch us on the days that seem like a constant uphill with strong headwinds.  Most importantly, they see us endure through both situations…deciding to push harder towards a PR when the run feels smooth, and deciding to fiercely press-on when the run feels harder than normal.  In both situations, our mini warriors are seeing us push- persevering by overcoming challenges and accomplishing goals.  Now, the “eyes have shifted” for many Stroller Warriors.  Now, it is the Stroller Warriors often watching their once mini warriors embrace their own fitness endeavors.  Now, it is the Stroller Warrior’s eye who is trained on their athlete…watching the lessons they taught their once mini warrior manifest into kinetic action!   

We recently interviewed a Stroller Warriors mom-daughter team, Ryanne B. and Finley.   Ryanne completed the Couch to 5K program with Stroller Warriors, then continued with the “Have to Half” series with her running partner Analisa J.  Ryanne also volunteered as a Stroller Warriors workout leader. 

​Questions for our Warriors:
Name:  Ryanne Baker
 
Stroller Warriors chapter(s):  Stroller Warriors Camp Lejeune
 
What was your favorite thing about Stroller Warriors?   The amazing community-- it gave me a place where I felt like I belonged, and the group encouraged me to run further than I ever imagined possible. When I joined, I could not run 10 consecutive minutes without stopping.  During my time with Stroller Warriors, I ended up running a half marathon every month for a year and the Marine Corps Marathon. I totally drank the cool-aid! 
 
Did you suspect your mini warrior would have his/her own running career one day?  I did not run until after I had my first 2 kids.  I never ran as a kid-- I never really thought about it [running]. There was an opportunity [for my daughter] to join Cross-Country and I am not going to lie-- we totally made her do it! At first, she was not happy, however we watched her develop, progress, and really grow to enjoy running (even though she will not admit it).  She proudly wears her Cross-Country shirt and gets excited about PRs and new running shoes.  I really think it is going to stick!  Our family is so proud of her for doing hard things!

​Questions for our mini warriors: 
 
Name:  Finley Rose Baker
 
Do you remember your first Stroller Warriors event? How old were you?  I do not remember my first Stroller Warrior event, but I remember playing at the playground ALOT. Every time my mom would go for a run, I got to play with lots of friends.
                                                                                  
What memories do you have of Stroller Warriors? Any favorite SW memories to share?  I remember skinning my knee on the playground and screaming “THERE IS SO MUCH BLOOD!!!”. There were moms everywhere, but I could not find my own. 
 
Are you currently in touch with any mini warriors you have met along the way?  No, we moved to Alabama. Hannah and Jackson J. did visit us once after we moved here. 
 
What team do you run with now? How long have you been running?  I run for the cross-country team at Madison County High School. This is my first season, we started practice in July and I could not run AT ALL.  Running was terrible at first and it is still terrible, but now I can run 4 miles and I do not even cry anymore! 
 
What inspires you to keep running?  MCDONALDS and my coach, aka my Dad, who yells at me if I stop. 
 
Have your parents inspired you? If so, in what way?  My dad runs daily, and my mom works out every day. They told me I could be a runner when I did not believe I could. Turns out they were right. 
 
What lessons did you learn with Stroller Warriors and how have those lessons influenced you today?  At some point running will be fun. They [SW members] all seemed to have a good time. I am not there yet, but it gives me hope. 

​Thank you Ryanne and Finley for sharing a piece of journey as a Stroller Warrior and mini warrior, and what unfolded afterwards! Best wishes on your future endeavors!  If you and your mini warrior(s) are interested in sharing your Stroller Warriors story, please contact us at strollerwarrior@gmail.com.

​A few of our SW members shared stories or asked questions about the pelvic floor and leaking while running, or when exercising.  One of our members reached out to Dr. Foley, who graciously supplied some useful information and techniques, see her inputs below:
 
Leaking while running is very common for many women. It can happen after having children, or and in some cases it happens to female athletes. Unfortunately, finding a treatment for the problem of leaking while running is not simply found through doing one or two exercises. The top four approaches I recommend to decrease leaking while running are: 1) relaxing the abdominals; 2) posture; 3) strengthening the gluteus medius; and, 4) retrain the system with breath to accommodate the load of running.
 
There are many contributory factors that cause leaking during physical activity.  First, one must identify when they experience leaking- does it occur at the beginning or end of the run? Does it happen while running downhill or only when running fast? Does leaking happen during the entire run, or only after the run?  Does leaking occur while jumping?
 
A few often helpful strategies are to change one’s posture and to change how one engages the abdominals. I’ve seen many patients who held in their abdominals all day long, and even more during higher levels of activity. Studies have shown that women with incontinence can have good activation of the pelvic floor, but over stabilization of the external oblique. People do not need to pull in their abdominals all the time and definitely do not need to be doing it more with higher level activity. There is a pressure system from the diaphragm to the pelvic floor. This system must have the pressure distributed evenly or the system will fail. The diaphragm sits underneath the rib cage, while the pelvic floor is at the bottom of the torso. What is in between the two? The abdominals. If there is constant activation of the abdominals, it will increase the pressure towards the pelvic floor. A good way to see if this is happening is to simply look at the abdominals. There may be a kink in the upper abdominals, pushing out the lower abdominals. 

​Letting this tension go and relaxing the abdominals will allow the pelvic floor to function the way it is meant to be used. For example, at heel strike, the pelvic floor moves down and forward- if there is already pressure on the pelvic floor due to gripping the abdominals, the addition of the heel strike impact (while running) could lead to leaking.
 
The second most important thing to focus on is posture. 

​The rib cage and the pelvis must be in alignment in order for the pressure system to be used effectively. The first picture (above, left) features rounded shoulders which brings the rib cage behind the pelvis while the pelvis moved forward. This increases the pressure through the system. With running one needs to bring the rib cage and pelvis in alignment, but also lean slightly forward to distribute the impact of running. Leaning forward can also improve hip extension which powers of our movement. Rotation is the other important part of movement with running. During pregnancy, women adopt compensatory strategies for movement;  oftentimes, this results in a side-to-side movement rather than rotation due to the baby growing in the abdomen. When women lose that rotational movement, it may take retraining the brain and body to get this movement back. Women must ensure they rotate at the trunk with walking and running. When running, women want to concentrate on landing softer with the feet, making sure there is space between the legs, rotation in the arms and trunk, and while leaning forward (similar to leaning into a strong wind).
 
Third, to support the pelvis, you need to have strong gluteus muscles. To test if your gluteus muscles are strong and supportive, one can perform a single leg squat. If the knee moves inward, this indicates that the gluteus medius is not helping to support that activity. During running, each time one takes a step there is impact upon a single leg. If the glutes are not supporting this activity, pressure is placed on other areas such as the knee or pelvic floor. To strengthen this, one can perform a single leg squat in front of a mirror while holding onto a countertop for support. In doing this, one can perform the squat at different depths and with different levels of assistance, i.e. holding on with a whole hand versus a finger for extra support.
 
Sometimes one needs to change how the brain is working instead of strengthening the pelvic floor. The way to do this is through breath and with graded exposure to the activity of difficulty. If the activity is jumping, then one must unweight that activity and focus on breath. For example, start with plank jumps to improve jumping jacks, or even heel strike without leaking. First, start with a slow plank jack with an inhale, then exhale and jump both feet out. Then, move to inhale jump, exhale jump, and from there one can increase width between the feet, or increase the speed. The breath connects the brain and the activity. From the plank jack, one can perform a supported plank jack on a chair or couch, and then ultimately perform an actual jumping jack. As one transitions the from a plank jack to a jumping jack, they change the load on the pelvic floor.  Then most important things to consider are when there is leaking it is a sign that the system needs a new strategy and running cannot be effective with a stiff pressure system.
 
If you have additional questions, seeking advice from a pelvic floor physical therapist would be a good resource to help get back to the activity you love.

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Dr. Courtney Foley, PT, DPT, PRPC is a pelvic floor physical therapist who is currently practicing in Charlotte, NC.  Thank you for taking a moment to provide some helpful advice to the Stroller Warriors® community! 

Our mini warriors are some of our biggest fans and cheerleaders!  Many Stroller Warrior members have pushed their minis in strollers when stepping-off for their first-ever run, or while training for long distance races.  Our children have watched our transformation as runners, shared our joy in earning a race medal, observed the excitement in our faces after a new PR, and appreciated the thrill just getting out on the pavement to run!  Going from stroller, to bicycle, to lacing up their own shoes to pound the pavement, many mini warriors now have running careers of their own!  Not only have many of our mini warriors developed a love for running, much like their running parents, some have also gained and kept valuable friendships with other mini warriors!
​
So, where are our older mini warriors now?  We caught up with a few mini warriors and their parent(s) who kept Stroller Warriors in the loop with their running journey!  We recently interviewed a Stroller Warriors mom-daughter duo—Naomi K. and her daughter Ayla.  Naomi is one of our original Stroller Warrior members from Camp Lejeune and the founder of Stroller Warriors Miramar.  

​Questions for our Warriors:
Name:  Naomi K.
 
Stroller Warriors chapter(s):  SW Camp Lejeune 2010-2012; SW Miramar 2015-2017
 
What was your favorite thing about Stroller Warriors?  My favorite thing about SW was the camaraderie we developed with fellow military spouses from all over the world through running! We supported each other through tough times and cheered each other on through successes. 
 
Did you suspect your mini warrior would have his/her own running career one day?  I was hopeful that the example my husband and I set would lead to our kids discovering the joy in running throughout their lives. Ayla has always been a competitive child and I can clearly remember her first 5-mile Mud Run in Camp Lejeune at the age of 6 and how she set a goal to beat her big brother. She kept repeating the mantra she heard from Stephanie G. "The faster you run, the sooner you’re done!" and she accomplished her goal! She ran her 1st 1/2 marathons at the ages of 10 and 11 years old and it has been so fun to watch her competing on varsity as a freshman with her high school Cross Country team. 

​Questions for our mini warriors: 
 
Name:  Ayla K.
 
Do you remember your first Stroller Warriors event? How old were you?  I remember going to SW in North Carolina when I was age 6 and we would play at the park after the run.
                                                                                  
What memories do you have of Stroller Warriors? Any favorite SW memories to share?  I remember my mom used to push me in the stroller and when I got older, I would ride my bike while she ran. One of my favorite memories was running the Holiday Half Marathon in San Diego with our SW Miramar team in 2016.  I was 10 years old! My friend Felix and I trained for it and ran the whole race together-- It was so fun!  I did another half marathon in San Diego when I was 11!
 
Are you currently in touch with any mini warriors you have met along the way?  I keep in touch with my friend Felix. We were running buddies in CA. He lives in New Jersey and I live in Utah, but we still text each other.
 
What team do you run with now? How long have you been running?  I run with the Farmington High School Cross Country Team. I picked up running in 3rd grade with my school's running club and ran with SW in CA.  I took a break from running in 6th grade when my Dad retired from the USMC and we moved to Utah. In 7th grade, I joined our junior high track team and had a lot of fun! Eighth grade track got cancelled because of COVID.  :(
 
What inspires you to keep running?  I am inspired to run because it is fun and there is constant competition--you can run for fun, race the clock, or try and improve your time. 
 
Have your parents inspired you? If so, in what way?  Yes, since both my parents run, I obviously had to try it too!
 
What lessons did you learn with Stroller Warriors and how have those lessons influenced you today? 
I have learned that you get out of running what you put into it. If you work hard, train hard and treat your body right through nutrition and rest, then you will see improvements in your times and that is satisfying! I have been able to get multiple PR's this cross-country season because of the hard work I put into it.

​Thank you, Naomi and Ayla, for sharing a piece of your Stroller Warrior and mini warrior journey and beyond!  Best wishes on your future endeavors!  If you and your mini warrior(s) are interested in sharing your Stroller Warriors story, please contact us at strollerwarrior@gmail.com.