My Mother’s Day tradition is to go on a hike with my family. This year I decided to complete my hiking 5K for Säjai at the same time. Two of my boys, the dog and I headed up to a favorite hiking spot: Crow-Hassan Park Reserve.

The park is amazing at all times of year. This weekend it was the wildlife that amazed us. The park offers many different ecosystems to explore: Forest, prairie, oak savannah, ponds and lakes. The trumpeter swans were out on the main lake and the sound they make when taking off was really beautiful. Their wing span is enormous and as they begin flight, the wings slap the water making a sound like a flag flapping in the wind. They are beautiful! We found prairie hens scurrying about in the grasses. The kids had never seen one so were amazed at how small they are. Skeeter, the dog, of course wanted to make fast “friends” with the hen but we held him back.

Of course, no hike for the Hansons would be complete without looking for reptiles and amphibians. We found garter snakes, red-bellied snakes and saw some type of lizard or skink running in the prairie area. This time of year is also interesting at Crow-Hassan because some prairie areas experience a controlled burn. This helps the prairie grasses and flowers thrive.

One stretch of the hike had a burn-area in regrowth on one side of the path and full prairie grasses on the other. The contrast made for lots of conversation about animals living in the area. Finally, the most spectacular display was by the dragonflies. They were swarming, literally, and the kids enjoyed trying to catch them on their fingers. Many areas were thick with them as they absorbed the heat of the day.

Hiking a 5k route is easy when you’ve got so much to see. This is a great local park that offers wonderful areas to explore. Check it out!

Join the Säjai Foundation on Sat., Sept. 29 from 9-11 a.m. at North Mississippi Regional Park for a 5K like no other. Bring the kids, bring your friends, and bring a sense of adventure to try the sometimes challenging, sometimes goofy, but always fun activities you’ll find spread out across the 5K walk. We had a blast last year and have even bigger and better plans for 2012!

What will you be doing? All kinds of things–geocaching, trying new veggies, parkour, running, dancing, rock-climbing. These are just a few of the things you’ll get to try along the way! An expo area will introduce you to the amazing work being done by our many partners. Bonus: the North Mississippi Regional Park is a hidden gem in Minneapolis, a place where urban blight has been reclaimed and turned into a nature haven.

All ages and activity levels welcome! (Psst–bring your own water bottle. There will be water stations to refill it along the way.)

Register Here

Not only is this park full of natural beauty, it also happens to have been a major trade route for early pioneers. They followed the Crow Wing and Mississippi Rivers (which converge in the park) as they headed west. The part has a recreated boardwalk, simulating the route as it hugged close to the riverbanks.

However, for the most part, there’s nothing “recreated” here, just respectful signs indicating the remnants (or in many cases, depressions in the ground) where something of the past once existed.

History and nature–what could make for a better hike?

Stay tuned for hikes and parks #3, #4, and #5 , soon to come! And please consider making a donation to the Foundation on my fundraising page here.

On your last bike ride or walk, did you stop to discover the pheasant’s secret lair when you hear his chime from the tall prairie grasses? Did you pause when a family of geese walked in front of you? Did the mama, daddy and little fuzzy yellow chicks waddling past make you smile? Today, on one of my 5K for Säjai afternoon bike rides, my cheeks were numb from the smiles (and the wind). My husband John and I went on a 5K+ ride to the Coon Rapids Dam Regional Park – a 446-acre park in Anoka County. The area boasts a historic road laid out in 1835 for military use that may be the oldest road in this part of the country.

The park is a fabulous not-to-miss north metro park. The paved paths wind perfectly past duck-filled ponds, critter webbed saplings and the powerful Mississippi Rivers’ edge.

The massive dam welcomes walkers, bikers, runners and fishermen who want to step outside and enjoy the great outdoors. After snapping these shots, we turned around and headed home because the clouds started to roll in above us. As I write these words, another much-needed rainfall has begun. Perfect timing. It’s the perfect end to a Spokes on the Water 5K for Säjai. We need the rain…to bring May flowers.

Foundation CEO/President Melissa Hanson

As part of our 5K for Säjai event, Melissa Hanson is tackling 5 different types of 5Ks. You can see her fundraising page here.

Biking is my favorite thing to do, for real! I love the sights, sounds and exercise it provides. I bike a lot so wanted to make sure my 5K for Säjai Bike Adventure was something new and different. I’ve ridden the Luce Line Trail west a million times but always wondered what would happen if I headed east. So, I brought along my favorite bike partner, my husband Brad, and we squeezed in the 5K between running our kids around. Yep, that’s the way we have to get in our physical activity each day. Let’s just say we are probably the most creative “exercisers” in the planet and have walked, run or biked in the strangest places.

My take on this section of the Luce Line is this: it’s very scenic in parts, treacherous in spots and downright silly in others. Hard-core bikers, this is not the section for you to get a full workout in. We crossed over and back across the railroad tracks at least 8 times. It has many hairpin turns. And, it includes a very bumpy wooden bridge. Even funnier are the sharp turns around Golden Valley Country Club golf course with signs that nicely warn you “look out for errant golf balls!” BUT, casual bikers and bike commuters, you’ll love this one.
Honestly, we went a fair distance without even feeling like we were “working out”. The trees and scenery in spots is truly beautiful, and you’ll feel like you’ve traveled a good chunk of the city by bike. Anyone who feels like they can’t bike to work or downtown actually can on this trail, so give it a whirl. For us, it was a new adventure and a fun thing to do together. We know doing the same routine every day is pretty boring, so it’s fun to truly “take the less-traveled road.”

A great idea this summer on a Saturday would be for you folks in the West suburbs to hop on your bike, maybe hitch on the Burley trailer or a bring a backpack, and head to the New Hope Farmers Market. The trail goes right by it. You can actually work on Energy In and Energy Out at the same time. Bike to get some home grown, healthy foods to eat and then bike back to burn off that extra special kettle corn (my personal favorite) that you just couldn’t resist.

Happy Trails!

Minnesota River

There are several hiking trails, including one that goes to Minnehaha Falls, but I opted for the loop around Pike Island. The appeal to me was seeing the point at the far end of the island where the Minnesota River converges into the Mississippi. There was plenty to enjoy along the way.

Like the view across the Minnesota River, with a church steeple in the distance. And little flocks of speedy butterflies, frolicking about at such high speeds I couldn’t capture them with my camera.

The island is thick with trees, which are just barely blooming now, meaning plenty of sunlight still comes in.

And, finally, the point where the two rivers become one.

On the Mississippi side of the trail, I saw lots of these–a sure sign of spring.

The 5K for Säjai is the perfect 5K for anyone. You design your own plan–whether it’s 1K per week or one 5K or 5 5Ks. You can run, walk, bike, swim, hike, unicycle, jump rope, whatever you like–and you can help the Foundation raise money to help more kids learn how to live and why to value a healthy life. Please join us, or consider donating on our behalf!

Säjai Foundation Communications Coordinator Amy Rea hikes. She’s going to do 5 hikes in 5 different state parks, 5K each in distance.

Development Director Deb Sakry Lande is going to bike at least 5K around 5 different lakes.

CEO/President Melissa Hanson is really taking it to heart: she’s going to walk, hike, bike, kayak, and paddleboard.

2012 is the 5th anniversary of our Wise Kids® programs, and we’re celebrating with the most flexible 5K event ever.  The 5K for Säjai event lets you choose what you want to do, and when you want to do it. Instead of setting out on a 5K run on a chilly Saturday morning, maybe you’d rather grab your inline skates and take a spin on a sunny Tuesday after work. Or swim 1K a week for 5 weeks at your local pool. Or try your hand at ripsticking over 5 weeks.

Climb 5K worth of climbing walls!

What matters is that you be active, at least 5K worth, sometime during the 5 weeks. And that you help us by telling others what you’re doing and introducing them to the Säjai Foundation and the work we do to battle childhood obesity. We’d love it if you could fundraise on our behalf–and we’d love it if you could spread the word about the Foundation.

Don’t have the time to take part in the 5K event? Please consider donating to the Foundation in honor of the 5K we’re doing.

What are you waiting for? Start planning your own 5K adventure now! (and send us photos and/or video–our favorite will win 4 free passes to this fall’s Amazing Walk!)

In addition, because I love to bike, I have joined in the fun of 30 Days of Biking to see if I can bike every day in April. Yesterday, April 1st, I hopped on my bike for the first ride of this endeavor. I was in Wisconsin and the weather was cold and dreary, about 43 degrees to be exact! My natural inclination was to stay warm and comfy inside. Why bike if it’s cold? Why not wait until tomorrow when the weather is warmer? What if I just walked instead so I could wear a coat and hat? All of these flashed through my head but then I thought, wait, I set a goal of biking every day, regardless of excuses.

So, I got on my bike and took off. It was cold but as I got riding all those procrastinating thoughts were released. I saw some really cool birds. I heard a lone loon calling as I rode by a small pond. My body warmed up and before I knew it, I was invigorated. It felt great to be part of nature and to have met the first day of my goal. I am resolved to ensure that I bike every day this month. And, I’m also participating in the 5K for Säjai event.

I want to lead by example, and so I encourage you to set a spring-time goal of being active. Sometimes it takes setting a goal and being part of a movement to get you up and out the door. Anyone can do the 5K for Säjai event and it might be just what you need to become more physically active. Enjoy the spring and the wonders of the natural world as it comes alive. Be part of it by being active and renewing your energy towards healthy living. Cheers!

Säjai in April and May!). Miss the teleconference? No worries: you can download and listen to it here: March 2012 Teleconference.

Personal trainer Jen Iverson gives advice on training for walking and running (and the importance of good shoes).

Competitive swimmer Carrie Stolar gives tips on building up to a long swim and recommends visiting this website: Minnesota Masters.

And what about our canine friends who are also facing rising overweight/obesity rates?

1.    Go Slow:  Just like humans, dogs need time to get their bodies ready to be active.  Don’t dive into an intense walk/run with your dog.  Rather, build up their endurance by walking for 5 to 10 minutes to start.  They like to succeed too so set easy goals at first, then lengthen the time spent walking.  Work up to a 10-20 minute brisk walk or jog.  And, don’t forget to bring water, especially when it is hot out.
2.    Set a Schedule: Believe it or not, our dogs like a routine too.  Think about setting a time of day that works well for both of you.  They’ll look forward to it and might actually be the deciding factor in getting you out too.
3.    Warm up and Cool Down: Dogs need to limber up just like we do.  If they’ve been sitting or in the kennel, walk a short distance at a slow pace to warm up.  And, after you go on a faster walk, slow down and walk around the block one more time so they can slow their heart rates too.
4.    Change it Up: Dogs can get bored too.  Just like humans, doing the same thing over and over gets a bit boring.  Consider walking different routes, going to a dog park, playing fetch, etc. so they can be active in different ways.  You could even do your regular walking route backwards or on the opposite side of the street just so they see, and smell, different things.
5.    Strive for 30 Minutes: Believe it or not, dogs should have about 30 minutes of activity a day just like us.  This can come all in one burst or in a few short bursts.  You might find certain days just don’t work to take them on a walk.  Maybe see if you can hire a dog walker or a neighbor to take them out for you.  At a minimum, play fetch inside if you can simply to get them moving.