Banana Nut Bran Muffins

How often do you end up with brown bananas on your counter? For me it is almost every time I buy bananas. I only like eating them when they are still kind of green and just barely turning yellow. After that, I can’t stand the texture! But I love baking with brown bananas. Luckily, banana bread is a great solution for not letting those go to water. These Banana Nut Bran Muffins are delectable and super easy. Bran is high in dietary fiber and vitamins, so it helps increase the nutritional value of these muffins.


Banana Nut Bran Muffins
adapted from Kelloggs
1 1/4 cups whole wheat flour
1/2 cup sugar
1 tablespoon baking powder
1/4 teaspoon salt
1 1/4 cups fat-free milk
2 cups Kellogg’s® All-Bran® Original cereal
1 egg
1/4 cup oil (coconut, olive, or vegetable)

1. Stir together flour, sugar, baking powder and salt. Set aside.

2. In a large mixing bowl, smash the bananas with a fork or potato masher. Pour in the milk and All-Bran and let stand for 2-3 minutes until the cereal softens. Mix in the egg and the oil.
3. Add the flour mixture, stirring only until combined. Use an ice cream scoop or measuring cup to scoop the batter evenly into sprayed or lined muffin tins.
4. Bake at 400° F about 20 minutes or until golden brown. Cool 10 minutes. Serve warm.

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Clean Eating on the Go

The term “clean eating” can be understood to mean many things. For the purposes of this post, “clean eating” refers to being conscious of the food you are putting into your body.

When you are constantly on the go (as so many of us are), you need proper nutrients to fuel your energy and motivate you to get through the day. While making a quick pass through the drive through may seem like the most convenient solution, it is also convenient to already have good, healthy snacks on hand! Clean eating on the go may seem expensive or inconvenient, but I promise you it proves to be incredibly handy, and you will be so happy to know you are adequately fueling your body.

That being said, here are the top eight foods that I LOVE to have with me when I’m busy or travelling:

1. Luna Protein Bar- Cookie Dough

  • Cookie dough for breakfast? Yes please! With 12 grams of protein, these are an excellent boost first thing in the morning.

2. GoGo Squeez Applesauce Pouches

  • If having fresh fruit with you isn’t an option, pair one of these pouches with a Luna Bar and you get delicious fiber and protein! They seem like they’re just for kiddos, but I promise you, they are perfect for all ages and require no utensils!

3. Barney Almond Butter Snack Packs

  • These. Are. Awesome. Just awesome. I buy the coconut-coco flavor from Sprouts Market and they satisfy my sweet tooth perfectly. Best part, they can be paired with fruit, pancakes, or just eaten by themselves!

4. Sabra Hummus Singles

5. Carrots

  • Baby carrots can be easily packed into snack bags, and small bags of pre-packaged carrots are available at almost any grocery store. They are great to snack on and go great with hummus!

6. Food Should Taste Good Multigrain Tortilla Chips

  • So I know that I keep saying that all of these products are fantastic, but these “tortilla chips” ARE FANTASTIC. They have a ton of flavor and once again, they go great with hummus! I also recommend the Tomato Basil Crackers from Food Should Taste Good. Delicious.

7. Silk Almond Milk Dark Chocolate Singles

  • Not joking, these are better than regular chocolate milk. They are rich in flavor and great any time, not just when we’re on the go.

8. Fruits and Veggies

  • Nothing can replace the nutrients of wholesome fruits and vegetables. Whenever possible, pack them with you! Throw a banana or an apple in your bag for a quick pick me up instead of grabbing some french fries in the drive thru.

I said it before and I’ll say it again, these are delicious products that make Clean Eating on the Go easy and inexpensive! What are your favorite clean eating foods?


Fitness At Home

Gym memberships can be expensive, and weather is not always cooperative. These two factors can make it difficult to get our fitness on whenever we want! We’ve done these posts before, but we just love finding new ways to keep moving!

We’ve compiled a list of our top eight favorite videos and resources that help the CiM5k team work on our fitness at home:

  1. Jillian Micheals 30 Day Shred
  2. Police Fitness Abs and Core
  3. Cardio Booster by BeFit
  4. Do You Yoga
  5. Jillian Micheals Banish Fat Boost Metabolism
  6. Living Room Bootcamp from Fit From Scratch
  7. No Equipment Killer Cardio
  8. 10 Minute CrossFit Video from Pop Sugar

When life gets busy, our health and fitness don’t have to be put on the back burner. These great workouts help us get rid of excuses, and stay focused on our goals!


We are all about getting people up and moving. I personally love to get out
and go for a run to enjoy these sunny summer days. However, there are periods of time where we
don’t get to workout as much as we want to. There are also times due to injury, travel, or other
constraints that we go a long time without working out. There have been multiple occasions
where injury has taken me out of the game and I don’t get to work out for an extended period of
time. So how should we get back into the swing of things?

There are some people who are itching to get back into their workout routine and there are others
who have just decided they need to workout again after a long time off. For either end of the
spectrum and for those in between, there are some things to keep in mind to get yourself into a
successful and healthy workout habit.

One mistake people make is to push themselves too hard in the beginning. I get it. You have
yourself amped up about getting out there and getting in shape. I have been there. When I have
come back off injury I want to go workout at the same level of intensity as I did when I last
stopped. However, if you have been out of the game for a while, you can’t expect to be at the
same physical level as you were when you were consistently executing your regular workout

It is best to reign yourself in and keep it simple. If you haven’t exercised in a while, your body is
not going to be too thrilled about exerting itself. Start small. If you want to get into running, start
with either walking, or a light jog depending on your level of physical fitness. If you are getting
back into lifting weights, try lifting a lower percentage of what you were used to lifting before.
The idea here is not to overwork yourself. At this point you are mostly striving to establish the
habit of working out. If you do too much at the start, your body will be more fatigued than you
are used to and you are more likely to call it quits after a few workouts. You will also be more
likely to injure yourself than if you decided to exponentially increase the level of your routine.

Start small and increase incrementally the difficulty of your workouts and you will be more
likely to succeed in your fitness efforts.

Scott Ford
Marketing Intern for Color in Motion 5K 


Consult your doctor before beginning any workout program. 


Nutrition Pet Peeves

In a world full of information on how we should take care of ourselves it can be difficult to decipher which helpful tips are indeed helpful.

The Huffington Post Healthy Living published an article last week titled 8 Things Nutrition Experts Wish You Would Stop Saying About Food and we couldn’t agree with it more! Too often do people pick up on fad diets without doing the proper research. The term “diet” in various contexts is outdated and needs to be done away with. As a good friend of mine says, being healthy is a lifestyle and should be a change for good, not for a predetermined period of time.

Because we love the 8 points that the Huffington Post made about correctly analyzing your nutrition, we are going to outline them here, and throw in our own two cents about how they have helped us improve the nutrition in our own lives.

1. “Detox”

Monica Reinagel states “the best way to help you body get the toxins out is to put fewer in”. Putting anything and everything into our bodies then expecting to be able to flush them out in one go just isn’t going to work. If you want to feel good, put good-feeling foods in your system.

2. “Good” Foods and “Bad” Foods

We are on this earth to enjoy life, and that includes taking care of our bodies as well as indulging every now and then! With that, get rid of that immense guilt that comes with splurging on a candy bar. Enjoy it! Moderation is key and that does not mean you should be punishing yourself.

3. “Clean”

“Eating clean” is all the rage now, and while it has validity, where does the term come from? If you want to eat foods that are free of processed ingredients and synthetic additives, that is fantastic! But why not call it “healthy” eating? Why call it anything? Labels can be restrictive and condemning, so find out what works for you rather than choosing something that works for others, but may not be the best for you.

4. “Low-Carb”

What does low-carb really mean?

Carbohydrates are found in multiple food groups including fruit, vegetables, and dairy products. Contrary to popular belief, you cannot eliminate carbs by eliminating breads and other baked goods. Be smart, do your research, and find out what your body needs.

5. “Gluten Free”

To many, the consequences of consuming gluten are very real and very severe. Most studies have shown that those who do not have an intolerance towards it will not benefit from a strictly gluten free diet. If you are planning on going gluten free, follow our number one rule- do your research! You may be missing out on key nutrients that come with foods that do indeed contain gluten.

6. “Fruit Has Too Much Sugar”

Yes, fruit contains natural sugar. This does not mean, however, that eating a handful of grapes amounts to eating a snickers. Fruit also contains fiber and vitamins that your body is in need of and that you should be consuming in the form of a raw and natural food. Snickers bars on the other hand neither contain nutrients and vitamins, nor are they raw and natural.

7. “Breakfast is the Most Important Meal of the Day”

“All meals are important for different reasons” says Joy Bauer, MS, RDN, and founder of Nourish Snacks. They key is to balance your diet with foods that your body will benefit from and be consistent throughout the day.

8. “Made With Simple Ingredients”

This slogan has been coined by the food industry because they know that the fad of “eating simple” is a big one. Yes, we should be able to pronounce the ingredients in what we are eating. Yes, fewer ingredients can mean better nutrition. However when we look at things like cookies or butter, for example, we need to remember that just because there are fewer ingredients, doesn’t mean that those ingredients are nutritious. Be careful with what you put into your body and consume things that are beneficial.

Finding that Mental Push

Most times, getting myself to get out and start running isn’t the hard part. The difficulty for me comes with keeping myself going once I have started. I am sure you are familiar with the situation; you plan on running a certain distance, and only a short time in, you start feeling too mentally and or physically fatigued to keep going. Or, you have just that little bit left to accomplish your goal and you need just that small push to get you through.

The trick with these issues is finding that mental push that will get you through, so I am going to share a few that seem to work for me!

One trick is to pick landmarks; a lot of times as I run I cramp up or just lose all motivation to reach a goal that I have set. When I am faced with those moments, I find it helpful to pick a point a few minutes away to make it to. Often times when I reach the smaller goals I have set, the pain lessens and the satisfaction of making it just a bit further gives me extra motivation to continue.

Another trick that works for me is to have a competition element in my workout, so find a buddy! I seem to make a good time when I have someone else there to push me. It can be difficult finding someone else to run with my schedule, so most of the time I set times on my runs and compete with myself! When I compare myself with a previous time, even when I am tired, I get that extra surge of energy I need to push it to make a better time.

It is also helpful to me to listen to music during a run. It takes my mind off the struggle I’m facing. I’m sure you’ve experienced the kick of energy that comes from listening to one of your favorite songs. Such motivation is hard to rival as far as its effect to push yourself.

When it comes to working out, any struggle is only ever in our minds. Find what works for you and push through those difficulties!

NBCF Logo Pantone 194_No Background

National Beast Cancer Foundation

The Color in Motion 5k has been so fortunate to be able to partner with the National Breast Cancer Foundation!

The NBCF is a fantastic organization that was founded with the intent to provide free mammograms to women in America facing breast cancer. They provide free and innovative programs that are not being offered by other organizations.

NBCF was founded by Janelle, a gentle heart that was diagnosed with breast cancer in 1980- a time where research was minimal and solutions were scarce. During the years following her experience, she decided that awareness was needed and more effort was necessary when it comes to breast cancer research. Women should not feel like they need to go through treatment alone and she aims to educate them on what their options are.

To show our support for Janelle’s dream and the mission of NBCF, we have created the code “NBCF2014” that you can use as a discount on Color in Motion 5k registration. Each time this code is used, we will donate $5 to the efforts of the National Breast Cancer Foundation.

This code is valid in all of our open race locations, so visit our website to choose where you would like to Join the Color Movement, and help the National Breast Cancer Foundation!

New CiM5k Locations

Hey Color Chasers™!

We are thrilled to announce some new locations for 2014 races with open registration! 10154897_793338290718781_3694602760741476147_n

East Bay Area – August 9th

Indianapolis – August 23rd

Bowling Green, KY – September 6th

Quad Cities – October 5th

Amarillo – October 16th

Registration is open, so be sure to register soon so you don’t miss out on discounted pricing! We can’t wait to bring the Color Blast™ to these cities!


Fitness Gear Favorites

Let’s face it, a huge part of being motivated to stay fit and get moving, is having awesome gear.


To be honest, we love anything fitness and health related and any type of gear that comes with it. While it might be a random list to some, we’ve compiled our top ten Fitness Gear Favorites and hope that you will enjoy learning about some of the products we have come to love.

Disclaimer: The Color in Motion 5k is not affiliated with any of the below products   and is not being compensated in any way for promoting them.

1. Polar Fit Watch

Knowing where you heart rate is at during a workout can be extremely beneficial in monitoring your progress. An added bonus is that you get to know how many calories you’ve burned! Since my wonderful husband bought this for me, I never work out without it.

2. Speedo Vanquisher Goggles

If you enjoy a good pool workout, you’re going to need goggles that aren’t fogging frequently or filling up with water at every turn. The Vanquisher line from Speedo have been my go-to for years and have never let me down!

3. Gaiam Yoga Socks

Because if you happen to slip off of your mat, you really don’t want to be touching that dirty floor with your bare feet. Regular socks don’t provide any traction, however Gaiam Yoga Socks are no-slip and super comfy!

4. Coconut Cream Pie Larabar

Having an extra boost of energy to use either before or after your workout is always necessary. I love carrying a back- up Larabar in my bag for those days where I am just not feeling up to par. The Coconut Cream Pie flavor is excellent for satisfying that sweet tooth and taking away and unwanted cravings.

5. Under Armour Women’s UA Tech™ Short Sleeve V-Neck

Seriously, these shirts are a wardrobe necessity. They are unbelievably comfortable, and are great for wearing anytime, any day. I love them so much that I had to buy a multiple so I could wear them for more than just working out.

6. Danskin Now Women’s Performance Leggings

WAIT! Before you skip over these awesome pants just because they are from Wal-Mart seriously, just go buy a pair. If you love snug workout pants (and most of us do) then these are the pants for you. They are inexpensive, comfortable, and fantastic quality. PLUS they aren’t shear, so you can wear them in public!

7. Exercise Ball

How often do you find yourself sitting at a desk or kitchen table staring at your computer? For most of us, this is far more frequent than we’d like to admit. We really aren’t picky about bands for this piece of gear, but we believe an exercise ball is a must have! Find one that will be tall enough for you to reach your desk or kitchen table, and ditch the uncomfortable office chair. You will be able to work on posture, massage your sitting muscles, and work on strengthening your core.

8. Go-to Water Bottle

Water is a necessity. Having an awesome water bottle isn’t quite as necessary, however you would be surprised at how much easier it is to remember to get your water in if you have an awesome water bottle to carry around. I love my Contigo Autospout- I love having the straw to drink with, and being able to actually fit ice and lemons into the bottle.

9. Music

I cannot workout without my Ipod Touch. I have the nike plus app that tracks the miles I run, and a playlist specifically for weight lifting. Of course you don’t need to have an Ipod, find whatever kind of audio player works for you, and find that playlist, booklist, or podcast that will keep you going.

10. Headband

Like many of these products, there is no specific brand favorite for headbands. For those of us females with longer hair, get it out of your way during your workout! Don’t be that girl with her hair down at the gym. Find your perfect headband whether big or small, thick or thin, and rock it and enjoy your workout without hair being a distraction.

Inspiration of a Hero

From early years in our life, we start to develop the desires to be like certain people. There are certain characteristics, achievements, or values about them that we recognize and want to have more of. They can be athletes, world leaders, or other inspirational people that we know in our everyday lives. Whatever the position they hold, there is a drive to be more like them.

This week is a week of inspirational people on the CiM5k blog; recently we have come across yet another person whom we have a newfound respect for. That is U.S. soldier Melissa Stockwell.

While serving our country in Iraq, a vehicle she was riding in was badly damaged by a roadside bomb. This is where her life took an unanticipated turn.

She came to realize that the attack on her vehicle had claimed the majority of her left leg. There she was left at a crossroads. What would she do at that point? What could she do without her one leg? I can only imagine in that situation I would be held back by feelings of frustration and anger and would probably have serious doubt that I could lead a normal life.

Stockwell however didn’t get caught up in these feelings. She was determined to let her will decide the course of her life, not her injury. Melissa was given a prosthetic leg and she started her long road to recovery. She was able to train and work herself up to the point to where she was running races with her prosthetic leg. As she continued to run races she was given the opportunity to prepare to try out for the U.S. Paralympic team. She continued to train and eventually made it on to the team. She recalls the following experience from the Paralympics, “And as I carried that American flag into that sold out Bird’s Nest Stadium at the Closing Ceremony, I had never been so proud. A proud American. And a proud Paralympian.”

Can you imagine how that would have felt? To walk out into a stadium full of cheering people and realize that you had a life changing event that could have sidelined you for the rest of your life, but you didn’t let it. That is an inspirational triumph at its finest. Stockwell’s drive to push herself still keeps her in the hunt to compete. She continues to run triathlons and other races all over the world. There is a lot we can learn from Melissa’s story; foremost in my mind is that situations do not fully govern our happiness or where we end up in this life, we do.

For more on Melissa Stockwell visit: