 This run's for you, America. Between July 1st and 5th, challenge yourself to run, walk, or fly like an eagle, then upload your 5k results to the leaderboard and see where you rank! Remember, you are doing this for YOU (and America) so what better way than to reward yourself with a pair of Goodr sunglasses!? While we are still "all in this together", sometimes it's nice to do something just for yourself! You have the option to include the Goodr voucher during registration for a pair of your very own sunglasses that are perfect for runners, cyclists, golfers, beasts, and Bald Eagles or you can just race for your best time...or both...or just go for a leisurely stroll. You have earned it, do what makes you feel best! You will have 5 days from the start of the race to complete the distance and upload your race data on the registration page. Simply record your run using your favorite run tracking app or GPS watch, snap a screenshot of your completed race and a selfie and upload it to the finishers' gallery. 10% of all profits will go towards Hounds for Heroes Service Dogs for Veterans. Their focus is on healing veterans and their families through programs that incorporate the powerful human-canine bond. For more race details visit the Stars & Strides Virtual 5k website. Goodr sunglasses are all polarized, no slip, no bounce sunglasses made because they believe running is fun and your gear should be too! They are all about creating fun, fashionable, functional and affordable sunglasses! They come in a ton of different styles and colors (with fun names) that you can choose from! Your voucher covers the cost of a pair of The OGs or The Circle Gs, plus shipping!  We know this is a very serious time for the world right now. With so many people affected by COVID-19, we offer our thoughts and prayers to everyone. While we don’t take this world event lightly, we know that helping others to stay active and connected will help to make these times a little bit brighter.
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 Preservation Park is a 200 acre park in Thompson's Station, TN. It was formerly a grazing pasture and was once part of the Battle of Thompson's Station. The majority of the park is in it's natural state and has amazing views! There are over 3.6 miles of trails with over 436 ft elevation gain. The AllTrails app has a 3.4 mile trail plotted out for you to easily follow if you prefer having navigation so you don't get lost. To access the trails you will park at 1600 Thompson's Station Rd West, Thompson's Station, TN 37179 in the parking lot (next to the horses) right off the side of the road. If the parking lot is full you could potentially park at Sarah Benson Park and walk the 1/2 mile to get there. Speaking of, you could very easily add on more trail mileage by running/walking around Sarah Benson Park and Alexander Trail/Stephen's Way Trail in Heritage Park. The entrance to Preservation Park takes you by a map, across an open field and past the bathrooms before you really start getting into the trails. The elevation gain can definitely be a bit challenging, yet fun since it adds to the uniqueness of the trails, plus you are able to access magnificent views because of it! Most of the trails are through wide open fields with some through skinny trails in the wooded areas. You can choose any of the trails to make your hike/run as short or long as you like and there are signs along the way to let you know which trail you are on. This is a popular park to visit but since it's so expansive, everyone is spread out and not crowded (except for the parking lot). Bring your family but make sure if you have a stroller you bring an off-roading one! Dogs are allowed but must be on leashes. At the back of the park there is a paved path that takes you through a tunnel to the Nutro Dog Park and Community Gardens which can be fun to explore as well! About a mile in on the Railroad trail are picnic tables which makes for a nice break! This is definitely a rural escape and is a wonderful place to explore! Click here for more information on others paths, trails and parks in Williamson County, TN (and blueways). 
Have you ever made delicious AND healthy stuffed shells?
Didn't think it could be done, huh!? Well, nothing is IMPASTABLE! Join us on May 30th at 5pm (CDT) via Zoom to create and enjoy an Italian feast with us! $20 per household (we encourage the whole family to join in!) We will be making: Spinach Artichoke Stuffed Shells (naturally dairy-free with a gluten-free option) Italian Tomato Cucumber Salad Aperol Spritz After you register, you will receive an e-mail with a list of ingredients so you can buy your groceries and prepare ahead of time, as well as the Zoom meeting information! See you soon! Register for the class by clicking Buy Now. By clicking Buy Now you agree to the Agreement, Waiver and Release below.
Hold Harmless Agreement, Waiver and Release
In consideration of being permitted by Elena McCown, LLC to participate in a virtual cooking class, I hereby waive, release and discharge any and all claims for damages or personal injury, death, or property damage which I may have or which may hereafter accrue as a result of my participation in said activity. This release is intended to discharge, in advance, Elena McCown, LLC, its officers, directors, members and managers, and all other members of its virtual cooking school staff whether contracted, employed or related, from and against any and all liability arising out of or connected to in any way with any participation in said activity. I understand that the activity that I am participating in may be of a hazardous nature and/or include physical and/or strenuous activity, that serious accidents occasionally occur during the said activity; and that participants in the said activity can occasionally sustain personal injuries as a consequence thereof. I also recognize that all people react to food differently and I will avoid the foods that I know I am allergic to and will ask for substitutions when necessary. Knowing the risks involved, nevertheless, I have voluntarily applied to participate in said activity, and I hereby agree to assume any and all risks of injury or death and to release and hold harmless Elena McCown, LLC, its officers, directors, members and managers, and all other members of its cooking school staff whether contracted or employed, or related, who might otherwise be liable to me. I further understand and agree that this waiver, release and assumption of risks is to be binding on my heirs and assigns. I hereby grant Elena McCown, LLC all rights and consent to copyright, use, re‐use, publish or re‐publish, copy, exhibit or distribute all photographs I have posted of the food I created to be used for Elena McCown, LLC website, social media, and any educational, training or promotional electronic or printed material without restriction as to frequency or duration of usage and without compensation. By agreeing to this waiver by clicking BuyNow, I acknowledge that I have carefully read this Hold Harmless Agreement, Waiver and Release and fully understand its contents. I am aware that this is a release of liability and a contract between myself and Elena McCown, LLC and any staff member of cooking class whether contracted or employed, or related. Sometimes you just need a simple workout that you can perform anywhere at any time and this workout fits the bill! From a cramped hotel room, to your 3rd floor apartment, bedroom, backyard or on a deck in the mountains, this workout can be done! Maybe you only have 10 minutes in between meetings while working from home or you have 30 minutes to spare to divide up your lunch break, just pull up this workout plan and you will be good to go - no weights necessary!  Perform all exercises for 1 minute with a 15 second break (walk in place) in between each exercise for a quick 10 minute workout. If you are a beginner, start out slowly with the easier and/or quieter options. Repeat 2 more times if you want a full 30 minute workout. See below for videos on how to perform each exercise correctly. *The notes under each exercise are for an easier and/or quieter option. 10 - 30 Minute Full Body Workout Begin with a 15 second warm-up (walk in place)
15 second recovery (walk in place) 
15 second recovery (walk in place) 
15 second recovery (walk in place) 
15 second recovery (walk in place) 
15 second recovery (walk in place) 
15 second recovery (walk in place) 
15 second recovery (walk in place) 
15 second recovery (walk in place) 
If you would like a 6 week menu plan that includes two workout guides (one with weights and one without), check out my Balanced Eating + Workout Plan virtual book. |
About MeI am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny). AllergiesI believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. SearchLooking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below. Archives
October 2021
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Elena McCown, LLC Health Coach in Franklin, TN