It is a new Stroller Warriors season with C25K and Fall Kickoff events happening at various chapters, SW members welcoming new friends and reuniting with old friends from earlier assignments— it is a cheerful time!

Last week at Stroller Warriors, a friend mentioned how she loved seeing the SW members with multiple children— the patience and ability to multitask inspired her!  Our chat at Stroller Warriors reminded me of my own journey through motherhood and how much Stroller Warriors has played an integral part of my growth as a parent.

My Stroller Warriors journey began in Germany at Ramstein Air Base.  It was my first time joining a fitness group geared towards parents and specifically for military families.  I was a bowl full of nerves and excitement at my first Stroller Warriors workout— so nervous that my nerves jolted into the pavement at full speed as I lost my way around base housing!  My daughter and I, along with our SW friends, explored the local area via running, stopped at local German bäckereis, and dined at local restaurants for lunch after SW workouts.  I was happy to have friends to help me with my broken German and thanks to my SW friends, I felt very much like a local.  My SW friends took care of me when my husband deployed— welcomed me to partake in their family traditions during the holidays, dropped off soup when my daughter and I got sick, and sat with me through my ultrasound appointments during my pregnancy.  On the day that my son was born, I was enroute to meet SW friends at a local pool, but quickly redirected to the hospital.  My SW friends were the first people my husband called when my second child was born.   Most people have their family members to offer a hand after a new baby arrives— I had my SW friends.  They brought meals to our family, offered to help push the double stroller, watched my oldest as I loaded belongings in and out of the car, stopped with me to take nursing breaks during a run, and held my colicky baby so that I could finish my coffee.  You name it and they helped!  My Stroller Warrior friends guided me through the transition of parenting one child to parenting two. 
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Fast forward to life in Virginia.  I was thrilled to find an active SW chapter at Fort Belvoir.  My children immediately befriended the other mini-warriors, and I was excited to be with my people—my SW people.  Two of my SW friends haled from the Boston area, which made me feel closer to home!  They understood where I grew up, and the obsession with Dunks!   During this assignment I had my 3rd child.  My postpartum journey with my daughter was vastly different than my journey with the older 2 children— I did not feel like myself.  Physically, I was exhausted, and my physical postpartum recovery took much longer.  Emotionally, I did not feel like myself— I cried, felt lost, and lacked the motivation to do the activities I loved.  One morning after walking at the SW workout- at the track to be exact- the tears came out.   My SW friends…THEY WERE THERE.  They were the wall that that I leaned on through postpartum depression— providing support and helping me transition from a mom of two to a mom of three.  Parenting takes a village.  My Stroller Warriors village was at my door before I opened it.  My village swapped turns with me so that I could take part in hill repeats— we took turns watching the mini warriors while a group tackled the hills.  My village ran with me and kept a watchful eye while I pushed the double BOB and had a scootering child blazing down the Mount Vernon Trail.  My village took the time to meet at Wegmans for coffee to chat about adult things while the kids played at the train table.  They embraced me when I needed comfort.  They helped me get my groove back. 
 
When I arrived at Charleston, only one kiddo came along with me to SW events as the older two were at school.  She loved to help the younger mini warriors make it to the top of the small climbing wall at the park or guide them to the top of steps— ensuring that each child safely made it all the way.  This lasted for a single season.  This fall, all three of my children are in school— no more strollers, scooters, or bikes to load into the car.  I bring my furry friend along with me to SW workouts.  A new stage of parenthood to share with my Stroller Warrior friends.  


Happy Running!
​Rose 

I had just sat down in my car after a workout with Stroller Warriors when I received a message from a SW friend about Eliza Fletcher— we were completely devastated.  This news struck a chord— we are moms and runners, and horrific tragedies like this affirm the reality that what happened to Eliza can happen to us.  Eliza was doing what so many of us do— running in the early morning hours to beat the heat, running before the morning routine gets rolling for our families, running before work, etc. 

​After a small chat with Kelly- the SW fearless leader- she shared her SW blog piece about a terrifying incident that occurred in the past while she ran, and useful tips on ways to stay safe.  I urge everyone to take a moment to read her blog piece:
 
https://www.strollerwarriors.com/blog/attempted-abduction
 
Below are a few tips I want to emphasize from Kelly’s advice:
Run with friends
There is safety in numbers!  Many SW members are training for races and need to schedule a time or day for a long(er) run.  Some members add miles during the scheduled workouts days.  Please let your workout leader know and we can keep an eye out for your return! 

Running with friends is a reason to use the monthly discussion board organized by each chapter.  Find a running partner so that you are not running alone during those long runs. 
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If there is not a SW chapter at your duty station, I highly recommend looking into a running group in your local area— RWB, November Project, to name a few.  Athletic stores, like Lululemon or Nike, sometimes offer weekend running groups. 
 
Take a self-defense class
Even better with your SW friends and with your SW chapter!  I have seen several chapters organize a self-defense class for their chapter.  This is a proactive way to bolster the safety of your running crew.
 
Bring your cell phone
Take things to the next level by setting up your emergency contact in your phone and on your watch.  My iPhone is on the lock mode and is difficult press the numbers with sweaty hands; however, when I press the lock button- consecutively and swiftly- on the right side of my iPhone, I can immediately notify my medical emergency contacts or send out an SOS. 

Furthermore, your running watch is a great safety tool.  I have my Garmin set up to contact my emergency contacts when I make an abrupt stop— the incident detection function.  The function is sensitive and will vibrate the wrist when triggered.  

​Run with personal defense tools
I take my dog when I am not running with SW friends or my husband.  He is sweet to everyone who is kind to us, but when he senses danger, he sends a deep and echoing bark, takes a defensive stance, and he is ready to defend

Tell someone where you are going and when you plan to come back
At a previous duty-station, I ran with my “Elsewhere” crew, with most of us leaving from different areas of the neighborhood, picking each other up along the way and the whole group joining at a central location.  One friend would text, “shoes” to let us know that she was leaving her house.  The rest of us would time our departure based on her text.  If we did not pick up a friend along the route, we would stop to send a text to check-in.  This is a great way to ensure accountability for everyone’s safety when leaving from different locations at different times. 

​My husband always knew when I was leaving— he would wake up with me (if not already awake), make coffee, and wait for me to come home. 
 
When out on a run this weekend, please take a moment to remember Eliza— pound the pavement in her memory.  Please remember to reach out to your Stroller Warriors community.
 
-Rose 

In my car, there is a small box loaded with kid items— books, fidget toys, small games…to name a few.  This box has become a permanent fixture in my car.  Along with listening to music or a podcast, my kids insisted on taking a small bag of fun items- placing the bag at the footrest of the stroller to tinker with while I ran with Stroller Warriors.  I loved when one child would shout out with excitement when solving a Rubik’s cube!  Their enthusiasm provided entertainment during my runs. 

After 10 years of running with a stroller, I’ve come up with a great list of a few favorites used by my mini warriors over the years:
 
Books:
Where’s Waldo: I found a travel size Where’s Waldo book and it is the perfect size to keep in the car, in a purse, and for little hands to hold.  I looked through this book with my kids-- Waldo is not so easy to find on some pages! 
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Sticker Books: My stroller has been a victim of crayons!  Sticker books are a fantastic way to keep the kids occupied during long runs without worrying about the graffiti.  Stickers placed on the stroller and clothing can all be peeled off and placed on a piece of paper to be given to a SW friend! 
 
Games:
Rubik’s Cube: The Rubik’s Cube puzzle comes in a variety of sizes and difficulty levels.  I started with the easier cubes, then shifted to the more difficult cubes as each child got older. 

Electronic Simon Says: At a younger age, pressing the colored buttons and hearing the musical notes was fun; however, when my kids got older, they began following the purpose/goal of the came— to copy the pattern of musical notes, and to beat “Simon” and achieve the high score.  

​Toys:
Stuffed animals: My kids loved snuggling a stuffed animal while sitting in the stroller.  Who doesn’t love encouragement from a stuffed animal?  Tip: don’t take a favorite!  Once during a run, my daughter dropped her favorite fish stuffed animal at the very beginning of a run and I didn’t notice.  I was alerted that the fish was missing when she woke up from her nap toward the tail end of my run. 
Toy Airplanes: It was precious watching and listening to my kids play pretend as I ran, especially with their toy airplanes— sticking an arm out to the side with an airplane in hand catching the air as it jets across the sky! 
 
Musical instruments:
Who doesn’t enjoy a little music session while on a run?  I keep it small with a kazoo and a shaker.  These small instruments also come in handy when spectating at a race or running along your SW friends during their C25K graduation race!
 
Want to add to the list?  Please share any suggestions with your Stroller Warrior friends!
 
Happy Running!
Rose 

I usually go through a checklist when preparing to run with the kids- snacks and water bottles loaded into the stroller pockets, books for kids to browse through, and a Bluetooth speaker stashed in the cupholder.  One question I ask the kids before we step off: What shall we listen to?  We have our favorite Disney and Kidz Bop play lists.  Sometimes I get lucky and the kids let me choose my music (my SW friends all know about my love for Coldplay).  Most times, my kids will ask to listen to a podcast—a handful of podcasts will entertain the kids and I for quite a few miles.  Below is a list of some of our favorites:     
 
Story Pirates Podcast
Story Pirates Podcast is one of our favorites.  While exercising, driving around town running errands, or during long road trips, this podcast is usually playing in the background.  Each episode of Story Pirates centers around stories sent from children.  The Story Pirates then create a fun story and catchy jingle based on the story.  All 8 Unicorns, Marshmallow Shooter Camp, and Rosie the Rose are a few favorites. 
Best Whatever Ever
Along the same line as Story Pirates, Best Whatever Ever focuses on questions submitted by kids, and is presented by a dad and his kids—some silly, some serious.  Ira (the dad) and his 2 children (referred to in the podcast as his bosses), discuss the question/s sent by fans, then they create stories as a family. 
Reading Bug Adventures
Produced by a family-owned bookstore in California, each show features a children's book with the reading bug transporting the listener to the time-period or setting based on the books in the book bag.  We love the historical background added in each episode. 
Stories Podcast
Your children will love this podcast if they are a fan of fairytales, folklore and classic stories.  The storyteller is lively and keeps the audience engaged. 
R.L. Stine’s Story Club
I was a big fan of the Goosebumps series when I was in grade school.  This podcast is comprised of spooky stories written or inspired by R.L. Stine.  Save this podcast for the older crowd (7+). 
 
Many SW chapters recently had their Fall Kickoff Events, if anyone is wondering how to keep the little ones entertained, the above podcasts will surely do the job!
 
Happy Running,
Rose  

Servicing the local community through our Community Outreach initiatives is an important aspect 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 engagements.

In May and June of this year, our SW chapters continued to support their communities one charitable event at a time!
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Charleston:
Members of Stroller Warriors Charleston, along with their mini warriors, set up shop at the Base Exchange and put together 32 packed lunches for the Low Country Blessing Box Project.  Reducing the impacts of food insecurity is the mission of the Low Country Blessing Box Project. There are over 200 blessing boxes placed throughout South Carolina’s low country.  The packed lunches included a sandwich, water, fresh fruit, and snacks with an added touch of a greeting/picture/sticker ensemble from a mini warrior.

​Hurlburt Field/Naval Air Station Pensacola:
Members from both Hurlburt Field and Naval Air Station Pensacola participated in the Rett-y, Set, Cure 5k in support of Girl Power 2 Cure in honor of one incredible mini warrior, Lilliana.  The run was held in-person and virtually with all donations going to support education and research towards a cure for Rett Syndrome. 
 
Quantico:
In May, Stroller Warriors Quantico supported the Carry the Load Campaign- a nonprofit whose mission is to provide active ways for people to support the sacrifices made by military, veterans, and first responders.  The chapter created an online donation campaign- contributions went directly to the Carry the Load Campaign.  Members of SW Quantico, along with their families, took part in the Family Heroes Challenge workout.  The workout consisted of:
1 Lap around the track

Heroes Challenge Circuit:
- Pull Ups/Alternative
- Push Ups
- Sit Ups
- Squats
Repeat x10
 
Virginia Beach:
 
Stroller Warriors Virginia Beach organized their third round of shoe donations for Soles for Souls— collecting shoes at the June events.  A pick-up option was available for those who could not attend in-person events. 
 
Pearl Harbor and Kaneohe Bay
Members of both SW Pearl Harbor and SW Kaneohe Bay continue to keep the beaches in the local area clean— organizing beach clean-ups at Hickam Beach and Fort Hase Beach.  Beach clean-up events have been an on-going community outreach event! 
 
Vandenburg
In June, Stroller Warriors Vandenburg organized a Stroller Warriors table at a neighborhood block party on base— raising awareness about Stroller Warriors and the support/activities the chapter provides for military families.  The event was a major success with over 20 new members joining the chapter! 

Thank you to all of our Stroller Warrior members for your continued dedication to service— to the military community, local community and beyond.  Keep up the brilliant work making positive impact in the community!  

Happy Running!
Rose 

​This morning I was chatting with a Stroller Warriors friend about their family’s PCS--a PCS where everything that could go wrong has gone wrong, then sprinkled with the worry of first day of school jitters.  I wish I had the ability to reach through the phone and give her a hug, or teleport myself to her location and run it out.  Alas, those two options were not possible, so I offered an ear. 
 
I stepped out the door for a run shortly after getting off the phone.  My run was not pretty!  The dog stopped many times to sniff, I stopped several times to cool off in the shade, and I began chaffing because I wore the wrong shorts; however, I was determined to finish the run despite these hiccups.
 
I quickly switched gears and thought about the telephone conversation I had right before I left to run.  I love to use running as a life comparison tool.  Running keeps me balanced.  Like military life where one hits that jackpot with an awesome assignment or a PCS that runs seamlessly, I have incredible runs where I feel like I can run a marathon or hit a PR!  Then I have a run like today where I just want to stop, like a PCS gone awry! I realize during those difficult runs, like today, that I need to switch gears.  So, today, I ran for my friend— channeling my bad run frustration and my friend’s vexing PCS situation through my feet and right into the pavement.   
 
One thing I love about Stroller Warriors- we know that it is OKAY to lean in, to vent about the positives and negatives of this military lifestyle (a life that many don’t understand), to share about our lives and all without judgement— offering an ear on a run, while our kids play at the park, at a SW coffee meet-up, or over the phone.  Like running, Stroller Warrior friends fill my cup.  They provide sunshine on a gloomy day.  They are here!
 
Happy Running!
Rose 

This summer has been fun, but busy!   My seasonal bag has been in and out of the car at least 50 times to change and replenish items after a series of summer road trips, beach nights, pool dates with friends, and runs with Stroller Warriors.  I usually keep a seasonal bag in the trunk of my car with extra items.  I never know when my kids will hop into a creek, make mud pies while on a hike, or need a towel after an impromptu detour to the beach.    

A few weeks ago, I rushed the kids into the car and quickly dashed off to summer camp; I then made my way to base for a run with Stroller Warriors.  It was a hot and humid run that left me soaked and feeling as if I had just completed laps in a pool. I was anxious to towel off and change my clothing.  I opened my passenger seat…no gym bag!  In my haste to get the kids to camp in time I forgot to grab my bag of post-run items.   I immediately checked the trunk and voila…my bag of extra items for the win!  I had a towel to dry off and a clean set of clothes for post-run story time. 

It took a lot of trial and error, and changes with the ages of the kids and/or seasons, but as of right now below is a list of items I keep handy in my car:

• An easy change of clothing for each family member.  I say easy because I like to limit the number of clothing items I need. I opt for swim trunks or athletic shorts with built in lining over bottoms and undergarments, but I add a sports bra for myself!
• A fleece for each family member.  There have been many times when I have changed the kids, but a shirt gets soaked moments later or one child gets chilly in the car with air-conditioning, so the fleece keeps them warm or can work as a back-up shirt!  One rule- I place the fleece back into the trunk when we arrive home…unless it needs a wash. 
• Towels.  3 of them!
• Socks for each family member.  Sometimes between running errands we take a spontaneous trip to the bowling alley or trampoline park to beat the heat!
• A blanket, which is always there for a picnic, outdoor activity (it proved useful for Freedom Fest this year), or groundwork at Stroller Warriors when I forget my yoga mat. 
• Flip-flops for all!  My kids always get their shoes wet, or I often forget a change of shoes for after a summer trail race— no one likes wearing soggy sneakers.  I have my kids kick the flipflops to the floor of the car when we get home to ensure each pair stays in the car.  The “car flipflops,” as my kids dubbed them, have also came in handy in the winter!
• A bottle of sunblock and bug spray in case I leave home without either, or run out! The mosquitos and noseeum bugs swarming around Charleston in the summer months will rock your world…and not in a happy way!  My extra bug spray has been a saving grace!  I keep the extra bug spray and sunblock at the bottom of my emergency bag to avoid direct sunlight and overheating. 
• A sleeve a Nuun tablets for when I need a bit more than water to hydrate. 

​Have a go bag in your car that comes in useful for post run or outdoor activities?  What items would you add to the list?

Happy Running,
Rose

Many of our Stroller Warrior families are now at the tail-end of PCS season— filled with anticipation for the day they will receive crates packed with belongings finally arriving from previous duty stations.  Some Stroller Warriors are reunited with their jogging stroller that was tagged and shipped with their household goods.  Others watch as the movers carry a heavy treadmill from the moving truck and into a garage as they hope it is delivered undamaged or able to operate on a European adapter!  Hopefully, the free weights or kettle bells did not smash the other items loaded into the crate, especially not the jogging stroller! 

Kettle bells, free weights, jogging stroller, and the treadmill all have one tiny PCS item in common: these items were tagged with a numbered moving label! 

Earlier this week I lead an introductory kettle bell session with Stroller Warriors Charleston.  I grabbed the kettle bells from my car and placed them on the concrete when I noticed one kettle bell with a blue moving label still attached— a moving label from Germany…several assignments ago!  This kettle bell has been lifted thousands of times by either me, a Stroller Warrior, or a military spouse friend, neither of these people having removed or mentioned the sticker still being stuck to the handle!  

So, today before the post-run strength training session, I peeled the sticker off the kettle bell and placed it on my key fob (I didn’t want to litter).  That little sticker brought back fond memories of Friday evening strength workouts on the Southside track at Ramstein, Friday morning strength workouts with Stroller Warriors Fort Belvoir— all the kids playing in the grass while the moms lunged and swung kettle bells, workouts in my garage with my Elsewhere friends, and now on to Stroller Warriors Charleston where my friends stick around to learn about kettle bells in the heat.  These PCS stickers are a reminder of so many wonderful memories with Stroller Warriors and how incredibly grateful I am to belong to an extremely supportive military family!

Interested in joining Stroller Warriors?  Please visit our website to find a chapter near you! 
https://www.strollerwarriors.com/chapters.html

​Happy Running,
Rose   

​Giving back is an important part of the Stroller Warriors® mission. During the month of June, Stroller Warriors Global organized a charity event in support of DAV ( https://www.dav.org/).
 
Founded in 1920, DAV is a leading nonprofit charity that provides a lifetime of support for veterans of all generations and their families. The organization helps more than a million veterans each year in positive, life-changing ways. Last year, the organization provided more than 163,000 rides to veterans attending medical appointments and assisted in filing over 151,000 claims for benefits. In 2021, DAV-represented veterans received more than $25 billion in earned benefits. DAV’s services are offered at no cost to all generations of veterans, their families and survivors.
 
DAV is also a leader in connecting veterans with meaningful employment, hosting job fairs and providing resources to ensure they have the opportunity to participate in the American Dream their sacrifices have made possible.
 
With over 1,200 chapters and more than 1 million members across the country, DAV empowers our nation’s heroes and their families by helping to provide the resources they need and ensuring our nation keeps the promises made to them.

​One similarity shared between DAV and Stroller Warriors is the persistent support for military members and their families. Both organizations continually recognize the importance of having someone who is there to support our cause. Let us not forget about DAV as we move on throughout our summer. 
 
Thank you to our Stroller Warriors chapters for organizing events in support of DAV.  SW dedicated over 1000 between chapters and individuals personally running to #supportDAV.

Good conversation is one the best parts of running with close friends.  Running gear- be it sneakers, clothing, fuel- is one of the many topics often discussed mid-run. 

This past weekend I ran a trail half-marathon with a dear friend and right away our conversation turned to a running gear-- specifically, how we each clean a water bladder after a race.  Prior to the race last weekend, it had been over 6 months since I last used my hydration pack where my husband used it for a Saturday trail race series, and I used it for the Sunday race series.  Luckily, my husband sanitized the water bladder after we last used it and it was ready to go for my race! There have been times when I have had to make an emergency pit-stop at Walmart to snag a new insert.    
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So, how does one clean a water bladder hydration system?  Here are a few useful tips my friend and I discussed along the trail…

Invest in a cleaning system for the water bladder (like the one below)— using the tools to scrub the water bladder and valves, then hanging the bladder on the drying rack.  However, I had a bit of mold build-up on the inside of a tube and the bladder when I used this method last.  Thanks to my friend, I learned an easy remedy to this problem— place a few paper towels inside of the water bladder before placing it into storage.  The paper towels will absorb excess moisture and help prevent mold.  Be sure to use a cleaning system that fits your hydration system to ensure you do not tear the bladder.  

Another simple solution is to clean the hydration system with the tools above and place the water bladder and tubes into the freezer— ready to be re-filled right away for the next use. 
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Some use specific cleaning tabs for a deeper cleaning of the hydration system.  I use cleaning tablets after every 3 uses of my hydration vest.  Follow the directions on the cleaning agent packet, rinse several times, and scrub.  

One can also hit the easy button, like I did this weekend!  I needed to get my water bladder cleaned and put away amid the happy chaos of returning home from a weekend trip, unpacking, and prepping for a week of the kids’ summer camp.  I drained the remaining fluid from the bladder, filled the system with hot water, gave it a good shake, and drained it— I repeated this several times before placing in the freezer until the next race!

​Happy Running,
Rose