Win Ten Days in Fiji with Teva

Ten days in Fiji. No matter how often you repeat it, it sounds awesome each and every time. If you were invited to a dinner party with the theme “Ten Days in Fiji,” you would probably think you were in for the best night of your life. It could be the title of a book, or emblazoned across a movie marquee and you would automatically think “Now, that is for me.” Well, good news. It actually could be for you, because our good friends at Teva Gnarkosi shoes next to them, because the deck of that luxurious Tui Tai expedition houseboat might get a little slick with all the 5-star awesomeness that is going on.

Listen, if you do win, send us a postcard. We’ll be here…in our offices…wearing our Teva shoes and thinking of you.

Good luck!

Win Ten Days in Fiji with Teva

Ten days in Fiji. No matter how often you repeat it, it sounds awesome each and every time. If you were invited to a dinner party with the theme “Ten Days in Fiji,” you would probably think you were in for the best night of your life. It could be the title of a book, or emblazoned across a movie marquee and you would automatically think “Now, that is for me.” Well, good news. It actually could be for you, because our good friends at Teva Gnarkosi shoes next to them, because the deck of that luxurious Tui Tai expedition houseboat might get a little slick with all the 5-star awesomeness that is going on.

Listen, if you do win, send us a postcard. We’ll be here…in our offices…wearing our Teva shoes and thinking of you.

Good luck!

The Hood to Coast Relay

nuun)

Electronics:

• Cell phone car charger (multiple outlets are best)
• Garmin GPS
• Watch (in case GPS fails)
• Camera
• CDs for music in the van, or ipod/iphone adapter

Extras for fun:

• Van decorations
• Glow-in-the-dark products
• Cowbells

Fuel:
You probably won’t need as much food as you think. Stick to nut butters, bagels, salty pretzels, granola bars, bananas and other easily digestible eats. If you are anything like me, you’ll find your body can perform pretty well on not-enough sleep and poor nutrition when you have adrenaline pumping through your veins! Oh, and get together with your team to get large water cooler/dispensers for the van—they are convenient and environmentally friendly.

Ultimately, of all the things you bring along, it’s packing a positive attitude that will serve you and your teammates best.  Enjoy the ultimate running adventure!

The Hood to Coast Relay

nuun)

Electronics:

• Cell phone car charger (multiple outlets are best)
• Garmin GPS
• Watch (in case GPS fails)
• Camera
• CDs for music in the van, or ipod/iphone adapter

Extras for fun:

• Van decorations
• Glow-in-the-dark products
• Cowbells

Fuel:
You probably won’t need as much food as you think. Stick to nut butters, bagels, salty pretzels, granola bars, bananas and other easily digestible eats. If you are anything like me, you’ll find your body can perform pretty well on not-enough sleep and poor nutrition when you have adrenaline pumping through your veins! Oh, and get together with your team to get large water cooler/dispensers for the van—they are convenient and environmentally friendly.

Ultimately, of all the things you bring along, it’s packing a positive attitude that will serve you and your teammates best.  Enjoy the ultimate running adventure!

Boots to Keep You Warm & Stylish this Fall

With the arrival of fall, it won’t be long before the weather will change, and unless you live somewhere that is always sunny and bright (unlike Seattle!), you’ll probably need some boots to keep your feet warm and dry. Thankfully, you don’t have to choose between functional and fashionable boots any longer – OnlineShoes.com carries a fantastic selection of great boot selection (there are nearly 3000 to choose from!) – you’re sure to find something you love.

Boots to Keep You Warm & Stylish this Fall

With the arrival of fall, it won’t be long before the weather will change, and unless you live somewhere that is always sunny and bright (unlike Seattle!), you’ll probably need some boots to keep your feet warm and dry. Thankfully, you don’t have to choose between functional and fashionable boots any longer – OnlineShoes.com carries a fantastic selection of great boot selection (there are nearly 3000 to choose from!) – you’re sure to find something you love.

Running Injuries and Injury Prevention

Shin Splints

Shin splints are characterized by pain on the outside of you lower leg along the shin. A frequent cause is the extreme difference in strength between shin and calf muscles.

You can help prevent this injury by strengthening the shin muscles. Shin muscles are strengthened with an exercise called “toe taps.” Simply raise your toes up toward your shin and back down for 20 repetitions.

If you have shin splints, stop running. Switch to a different activity such as biking, swimming, or rowing. Return to running only when you can do so without pain.

Muscle Strain

The hamstrings, quadriceps and calf muscles are the most vulnerable to strains. These muscles undergo the repetitive stress of running, which can lead to injury. It is important to include resistance training in your marathon training program in order to keep the strength in these muscles so they can incur lots of mileage without injury.

The standard treatment for a muscle strain is to apply ice and compression for 20 minutes at least three times per day. Be sure to rest the muscle and elevate the injured leg while icing. Within the limits of comfort, very gently stretch the muscle. Be sure to check with a physical therapist before you return to running.

Runner’s Knee

Runner’s knee occurs when the kneecap becomes misaligned and rubs on an underlying surface of cartilage. Pain is described as soreness around the kneecap and is aggravated by running or climbing stairs.

Runner’s knee is usually relieved with rest and proper shoes. When the pain is gone, you can rebuild mileage gently. Avoid hills and stairs as they can aggravate the injury. See a doctor if the pain persists.

Iliotibial Band Syndrome

The iliotibial band is a sheet of connective tissue that runs down the outside of your thigh from your hip to the side of your knee. This band acts as an important stabilizer for your knee. Initially, symptoms appear as a dull ache 1-2 miles into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running. Later, severe sharp pain which prevents running pain is worse on running downhill, or pain may be present when walking up or downstairs.

The best course for recovery is to stop running immediately. Rest for at least two weeks.  During this rest period, apply ice to the area three times a day for twenty minutes a time.  Incorporate stretching gently. Be sure to check to condition of your running shoes. Gently return to running by avoiding any hill or speed running.

Achilles Injuries

The Achilles tendon is a tough, elastic cable through which the muscles of your calf transmit force to your foot. Injuries to the Achilles tendon come from tearing. Tearing can progress to partial and even total rupture if there is no healing. Symptoms include pain and stiffness that are at their worst upon wakening. The pain diminishes as you warm up, and it may even disappear when you run. The next day, though, the pain returns.

The key to recovery is rest and modified exercise with gentle stretching.  Do not run for at least ten days. When you resume running, build up your mileage gradually, run on alternate days, avoid hills and be sure you have proper footwear.

Plantar Fasciitis

The plantar fascia is a band of tough connective tissue that runs from the base of your toes to your heel bone and supports the bottom of your foot. Plantar fasciitis occurs when this band tears near the bottom of the heel. Pain from plantar fasciitis starts in your heel and then radiates into the midsection of your foot. The pain usually subsides as you start to walk or run. After you stop, however, the pain returns.

After a run, apply ice and massage the heel area. This condition worsens gradually, so early recognition can prevent a serious case.

Running Injuries and Injury Prevention

Shin Splints

Shin splints are characterized by pain on the outside of you lower leg along the shin. A frequent cause is the extreme difference in strength between shin and calf muscles.

You can help prevent this injury by strengthening the shin muscles. Shin muscles are strengthened with an exercise called “toe taps.” Simply raise your toes up toward your shin and back down for 20 repetitions.

If you have shin splints, stop running. Switch to a different activity such as biking, swimming, or rowing. Return to running only when you can do so without pain.

Muscle Strain

The hamstrings, quadriceps and calf muscles are the most vulnerable to strains. These muscles undergo the repetitive stress of running, which can lead to injury. It is important to include resistance training in your marathon training program in order to keep the strength in these muscles so they can incur lots of mileage without injury.

The standard treatment for a muscle strain is to apply ice and compression for 20 minutes at least three times per day. Be sure to rest the muscle and elevate the injured leg while icing. Within the limits of comfort, very gently stretch the muscle. Be sure to check with a physical therapist before you return to running.

Runner’s Knee

Runner’s knee occurs when the kneecap becomes misaligned and rubs on an underlying surface of cartilage. Pain is described as soreness around the kneecap and is aggravated by running or climbing stairs.

Runner’s knee is usually relieved with rest and proper shoes. When the pain is gone, you can rebuild mileage gently. Avoid hills and stairs as they can aggravate the injury. See a doctor if the pain persists.

Iliotibial Band Syndrome

The iliotibial band is a sheet of connective tissue that runs down the outside of your thigh from your hip to the side of your knee. This band acts as an important stabilizer for your knee. Initially, symptoms appear as a dull ache 1-2 miles into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running. Later, severe sharp pain which prevents running pain is worse on running downhill, or pain may be present when walking up or downstairs.

The best course for recovery is to stop running immediately. Rest for at least two weeks.  During this rest period, apply ice to the area three times a day for twenty minutes a time.  Incorporate stretching gently. Be sure to check to condition of your running shoes. Gently return to running by avoiding any hill or speed running.

Achilles Injuries

The Achilles tendon is a tough, elastic cable through which the muscles of your calf transmit force to your foot. Injuries to the Achilles tendon come from tearing. Tearing can progress to partial and even total rupture if there is no healing. Symptoms include pain and stiffness that are at their worst upon wakening. The pain diminishes as you warm up, and it may even disappear when you run. The next day, though, the pain returns.

The key to recovery is rest and modified exercise with gentle stretching.  Do not run for at least ten days. When you resume running, build up your mileage gradually, run on alternate days, avoid hills and be sure you have proper footwear.

Plantar Fasciitis

The plantar fascia is a band of tough connective tissue that runs from the base of your toes to your heel bone and supports the bottom of your foot. Plantar fasciitis occurs when this band tears near the bottom of the heel. Pain from plantar fasciitis starts in your heel and then radiates into the midsection of your foot. The pain usually subsides as you start to walk or run. After you stop, however, the pain returns.

After a run, apply ice and massage the heel area. This condition worsens gradually, so early recognition can prevent a serious case.

Born to Run Barefoot, Part Two

Vibram sole provided was reassuring on the loose gravel. What wasn’t helpful was the high, hard tail near the Achilles tendon. They were advertised as a socks-optional running shoe, but after my first ten mile run, the skin at my left Achilles tendon was broken and a little bloody and the skin at the right Achilles tendon had developed one devil of a blister. I wasn’t quite sure I’d be able to keep wearing the shoe. I was tempted to just cut the tail off but opted for socks and even looser laces instead. After the initial ten miler, it took me about another 20 miles total to really break in the shoes to the point that I didn’t feel any binding or burn whatsoever, but overall the experience was pleasant.

The added cushion near the mid foot and heal was a bit of a luxury allowing me to run on harder and more uneven surfaces without bruising. I have about 200 miles on the Minimus now including a 26 miler that I did one Saturday afternoon on the streets of Seattle and its outlying northern neighborhoods and they’ve been holding up quite well. The downside of the shoe however is just a tiny bit too much padding in the heel. I found myself heel striking a little bit during acceleration and then wanting to unconsciously incorporate some heel strike into my regular stride. I would like to see a few more millimeters shaved off of the heel to make heel strikes less enticing, but the rest of the shoe performed very well as a minimal runner. I still run once a week barefoot or in aqua socks as to not unlearn my barefoot lessons, but truly enjoy my Minimus on the trail, and on longer runs. Over all I think the Minimus is a great minimal starter shoe but could stand to go even a bit more… well… minimal.

Born to Run Barefoot, Part Two

Vibram sole provided was reassuring on the loose gravel. What wasn’t helpful was the high, hard tail near the Achilles tendon. They were advertised as a socks-optional running shoe, but after my first ten mile run, the skin at my left Achilles tendon was broken and a little bloody and the skin at the right Achilles tendon had developed one devil of a blister. I wasn’t quite sure I’d be able to keep wearing the shoe. I was tempted to just cut the tail off but opted for socks and even looser laces instead. After the initial ten miler, it took me about another 20 miles total to really break in the shoes to the point that I didn’t feel any binding or burn whatsoever, but overall the experience was pleasant.

The added cushion near the mid foot and heal was a bit of a luxury allowing me to run on harder and more uneven surfaces without bruising. I have about 200 miles on the Minimus now including a 26 miler that I did one Saturday afternoon on the streets of Seattle and its outlying northern neighborhoods and they’ve been holding up quite well. The downside of the shoe however is just a tiny bit too much padding in the heel. I found myself heel striking a little bit during acceleration and then wanting to unconsciously incorporate some heel strike into my regular stride. I would like to see a few more millimeters shaved off of the heel to make heel strikes less enticing, but the rest of the shoe performed very well as a minimal runner. I still run once a week barefoot or in aqua socks as to not unlearn my barefoot lessons, but truly enjoy my Minimus on the trail, and on longer runs. Over all I think the Minimus is a great minimal starter shoe but could stand to go even a bit more… well… minimal.

Runners World Best Buy: ASICS Gel-Blur33

ASICS collection, then we may need to clear out a little space in the closet for what’s next.

Runners World Best Buy: ASICS Gel-Blur33

ASICS collection, then we may need to clear out a little space in the closet for what’s next.

UGG® Australia: Bold & Comfortable Fashion

UGG® Australia is like an old friend that went away to school and came back all stylish and trendy, but that old friend is still in there. Maybe it’s time you got reacquainted.

UGG® Australia: Bold & Comfortable Fashion

UGG® Australia is like an old friend that went away to school and came back all stylish and trendy, but that old friend is still in there. Maybe it’s time you got reacquainted.

In Training with Coach Kendra

I am your persistence story. I am your comeback success story, your ‘made mistakes and fallen a few times’ story. I have built new foundations where old ones had failed and risen stronger and more self-assured. I’m sure you know, have seen or maybe are someone just like me. My name is Kendra Kainz, and this is my story.

I understand how one’s life can get off track. There was a time when my life could be described as anything but joyous. I was divorced, overweight, didn’t feel well most of the time, had a generally negative outlook and was very inactive. My greatest achievement in those days was setting the new record for being a couch potato.

Of course, with an increasingly sedentary lifestyle, health issues also began to creep in—and that’s exactly how they get you, creeping in. You often hear about people hitting rock bottom and then turning their life around. Well, I could see rock bottom fast approaching and decided to turn around before the impact. It was clearly time for big changes.

Today, I am 45lbs lighter, healthier, happier, optimistic and more positive and confident than I’ve ever been. My life is far from perfect; there are still challenges and things I’ve got to learn but, overall, I love life…my life…right now, exactly how it is. I not only have a direction, but I like where it’s going and what I am aspiring to do and be. Not to sound too much like a made-for-TV-feel-good- movie, I’m a great example of how you can change your life. I discovered a new lifestyle through exercising, nutrition, proactive health and wellness. It became my new foundation from which to move forward, and if you think you can’t do it, too, well, that’s just the couch talking.

I planned, worked hard and at times struggled…but then began to feel good. I began to see good things happen, lost 45lbs, and started to get interested in trying things I hadn’t even considered before. I am now an athlete. Not “I like to think of myself as an athlete” or “Some people might even call me an athlete.” It is something I am. I compete in triathlons and running races, and coach others on the best training techniques. I also teach people how to build better lifestyles and healthier bodies. That’s the power of change. Don’t just take my word for it, watch me in action. Follow my blog right here at OnlineShoes.com. See what I do, and read what I’ve learned. I don’t just talk the talk, I lead by example.

During the low times in my life, I wondered how I could help myself, how I could change my life and make things better. Just actually seeking the answers to these questions was a strong enough catalyst to get me going in the right direction. Just the change from being sedentary to actively pursuing the answers is the ultimate first step. I believe in a holistic approach for true change, and that can sometimes feel like you have to take on everything at once to make it work. That is simply not the case, but you do have to start somewhere. Start with one area you want to change, own it, and then tackle the next thing.

I started with exercise. Like anything new we attempt, it was not easy. Be gentle with yourself at the start, but persistent. Real growth takes dedication, baby steps, completing small goals and continual learning—and that is sometimes the hardest. But, using these few simple ideas, I discovered how much I loved exercising! I love how I feel doing it. I come alive. If you are like me, once exercising becomes part of your routine, a magic moment happens….a moment when you discover you want more. And I did. Much, much more.

I was in awe of how quickly the body, mind and soul will adapt to change when it is done with a little love and attention. The only reason we are not living life as we’d like, or have better health and bodies is…..US and our own silly, self-imposed limitations. Simple, but true. There is no magic formula. Real change requires self work and maintenance. But, if included in your lifestyle it will become habit. Think about it, you already have a morning routine that just sort of happens every day. Work a few new elements into your day, do them every day, and they will become second nature. The payoff for doing so is greater than anything you’d ever expect.

Why you should follow my blog? Everyone needs a little help sometimes, someone to help motivate, inspire or show the way to get started. Through my blog series; I want to help you make some tough but positive new life changes. I want to coach you in exercising, nutrition and general health and wellness. I want you to get fit and active and be more than thought you could be. I can help you get started or help you to keep going when you need a little push. I want to hear your questions, all about your successes and breakthroughs, and what is working best for you. I didn’t always have the passion I have today, and I want to share it with you along with my experience and knowledge.

If you continue to run forward, you’ll have no time to look back. Now get going…

In Training with Coach Kendra

I am your persistence story. I am your comeback success story, your ‘made mistakes and fallen a few times’ story. I have built new foundations where old ones had failed and risen stronger and more self-assured. I’m sure you know, have seen or maybe are someone just like me. My name is Kendra Kainz, and this is my story.

I understand how one’s life can get off track. There was a time when my life could be described as anything but joyous. I was divorced, overweight, didn’t feel well most of the time, had a generally negative outlook and was very inactive. My greatest achievement in those days was setting the new record for being a couch potato.

Of course, with an increasingly sedentary lifestyle, health issues also began to creep in—and that’s exactly how they get you, creeping in. You often hear about people hitting rock bottom and then turning their life around. Well, I could see rock bottom fast approaching and decided to turn around before the impact. It was clearly time for big changes.

Today, I am 45lbs lighter, healthier, happier, optimistic and more positive and confident than I’ve ever been. My life is far from perfect; there are still challenges and things I’ve got to learn but, overall, I love life…my life…right now, exactly how it is. I not only have a direction, but I like where it’s going and what I am aspiring to do and be. Not to sound too much like a made-for-TV-feel-good- movie, I’m a great example of how you can change your life. I discovered a new lifestyle through exercising, nutrition, proactive health and wellness. It became my new foundation from which to move forward, and if you think you can’t do it, too, well, that’s just the couch talking.

I planned, worked hard and at times struggled…but then began to feel good. I began to see good things happen, lost 45lbs, and started to get interested in trying things I hadn’t even considered before. I am now an athlete. Not “I like to think of myself as an athlete” or “Some people might even call me an athlete.” It is something I am. I compete in triathlons and running races, and coach others on the best training techniques. I also teach people how to build better lifestyles and healthier bodies. That’s the power of change. Don’t just take my word for it, watch me in action. Follow my blog right here at OnlineShoes.com. See what I do, and read what I’ve learned. I don’t just talk the talk, I lead by example.

During the low times in my life, I wondered how I could help myself, how I could change my life and make things better. Just actually seeking the answers to these questions was a strong enough catalyst to get me going in the right direction. Just the change from being sedentary to actively pursuing the answers is the ultimate first step. I believe in a holistic approach for true change, and that can sometimes feel like you have to take on everything at once to make it work. That is simply not the case, but you do have to start somewhere. Start with one area you want to change, own it, and then tackle the next thing.

I started with exercise. Like anything new we attempt, it was not easy. Be gentle with yourself at the start, but persistent. Real growth takes dedication, baby steps, completing small goals and continual learning—and that is sometimes the hardest. But, using these few simple ideas, I discovered how much I loved exercising! I love how I feel doing it. I come alive. If you are like me, once exercising becomes part of your routine, a magic moment happens….a moment when you discover you want more. And I did. Much, much more.

I was in awe of how quickly the body, mind and soul will adapt to change when it is done with a little love and attention. The only reason we are not living life as we’d like, or have better health and bodies is…..US and our own silly, self-imposed limitations. Simple, but true. There is no magic formula. Real change requires self work and maintenance. But, if included in your lifestyle it will become habit. Think about it, you already have a morning routine that just sort of happens every day. Work a few new elements into your day, do them every day, and they will become second nature. The payoff for doing so is greater than anything you’d ever expect.

Why you should follow my blog? Everyone needs a little help sometimes, someone to help motivate, inspire or show the way to get started. Through my blog series; I want to help you make some tough but positive new life changes. I want to coach you in exercising, nutrition and general health and wellness. I want you to get fit and active and be more than thought you could be. I can help you get started or help you to keep going when you need a little push. I want to hear your questions, all about your successes and breakthroughs, and what is working best for you. I didn’t always have the passion I have today, and I want to share it with you along with my experience and knowledge.

If you continue to run forward, you’ll have no time to look back. Now get going…

Get Moving: Office Walking Clubs

[Pictured: Walk Club members Lora, Kendra, Lee, Vanessa and Stephanie. Just before their half-marathon and Vanessa’s full marathon.]

Join the club! If you’re looking for an opportunity to make some new friends in the office, a walk/run club is a great way to meet people around the cubicles—and get healthy in the process. If there’s already some kind of walk/run club established at your workplace, we strongly encourage you to get a great pair of athletic walking shoes so you can really pick up the pace, we have the perfect pair to get you and your walk club moving.

Adventures in…Boston

Fenway Park and it was such a cool experience to see that level of fanship in such a historic park. 

I also have to add that if you go to Boston, add a visit to Newport, RI and plan to spend a couple days there. We only had time for one day, and were both disappointed that we couldn’t enjoy it longer. Newport is a picturesque coastal city and with a wide range of things to do. There are tons of water activities, restaurants, shops and amazing mansions. We toured The Breakers, which was the Vanderbilt’s summer home…maybe all my hard work at OnlineShoes.com will get me into a house like that someday!

New Balance: Made in the USA

Made in America means something.
America was built on the idea that freedom inspires greatness and hard work is rewarded. Which is why New Balance is committed to supporting domestic manufacturing and proud to be the only major athletic shoe manufacturer still making shoes making shoes in great little towns like Norridgewock, ME and Lawrence, MA.

In all, New Balance has domestic manufacturing plants in five New England towns. They engineer and produce high-performance sneakers like the Made in the USA collection from New Balance.

Giveaway: Rockport Comfort Meets New York Fashion

For more than 40 years Rockport has meant comfort. They craft sophisticated and stylish footwear based on a superbly simple philosophy: Walkability. Now, in partnership with Rockport Day to Night Wingtip enables a seamless transition between work hours and play time. The Rockport Day to Night styles pack shock absorbent adiPRENE by adidas technology in the footbed so you can wear them from sunrise to sunset, not just from a style perspective but from a comfort standpoint as well.

And now for the giveaway. At the “May Each Step You Take Be Sweet” event, the top RISD design winner will receive a variety of prizes, including a one-year membership to Dylan’s Candy Bar Candy of the Month Club. Naturally, we’d love to share a sweet prize like that, so we’re also giving out a Candy of the Month membership to one of you and, as an extra added bonus, we’ll throw in a new pair of Rockport shoes. Double-sweet!

Don’t worry if you miss the Grand Prize drawing, though. We’ve also put together nice runner-up prizes for three lucky folks. Our runners-up will each get a new pair of Rockport shoes and a huge Candy Bucket from Dylan’s Candy Bar. What do you have to do to be in on it?

All you have to do is use the comment section below to tell us how you would fashion (as in Fashion’s Night Out) an outfit around the Janae Pump or the Day to Night Wingtip. That’s it!

Submit your outfit ideas before 11:59 PM (Pacific) Monday, September 12. 2011. At the end of the giveaway, we’ll draw one name at random from the eligible entries and announce the winner. So tell us, What outfit would you wear with your Rockport shoes?

Giveaway is now closed. Congratulations…
Grand Prize Winner

Lisa “I would wear a long, form-fitting skirt with a nice blouse with the Rockport Janae Pump in Grey Heather Suede. I would fashion my outfit around the Janae Pump to take me from work to dinner and drinks after work”

And our Secondary Prize Winners

lacinda68 “I would wear black jean leggings with a crisp white tunic, along with a simple yet classic black clutch”

rbcrockett2012 “I would wear sweats because I plan to do some walking in my new , comfy shoes”

Carol B “I could definitely see me wearing the Janae Pump with a suit during the day and a black dress at night”