Carol Sponagle is a historian, freelance writer, and bead-jewelry instructor based in Springfield, Illinois. Carol is also a community volunteer, wife, and mother of two children.

Her education includes an M.A. in Public History, a B.A. in Anthropology, and an A.A. in Psychology. She has worked as a research historian, archivist, and jewelry instructor; and in museums doing accessions, curatorial work, and fundraising. Carol has also works as a volunteer fundraiser, grant-writer, board member, and Girl Scout Leader.

Before becoming a freelance writer, Sponagle wrote her master's thesis entitled,"Reform and Resistance: Abolitionism of the East in Illinois, 1830-1840." She is currently engaged in research and writing related to this topic and other items of historical significance.

Carol's research and writing has been featured in exhibits at the Illinois State Military Museum and the Illinois State Museum. She has worked on exhibits including: John A. Logan: Citizen, Soldier & Statesman; Illinois in the Spanish-American War; and The 33rd Division in WWII. She has archived collections that include The Adlai Stevenson III Collection housed by the Abraham Lincoln Presidential Library and various military documents, photograph collections, and military artifacts.

Carol loves fitness and nutrition and has lead several running groups. She enjoys community volunteering, research, writing, creating jewelry, running, in-line skating, traveling, camping, hiking, exotic pets, cooking, and doing Goju Ryu Karate.

Tip: Running and Walk Breaks

Running is a tough sport and walk breaks can provide relief from fatigue, speed muscle recovery, and prevent muscle overuse and breakdown. Walk breaks increase overall performance by distributing stress throughout a variety of muscles.

Walk breaks should be taken before fatigue sets in to be entirely effective and should be varied according to speed, hills, heat, etc. If you worry about pace, don't fret because walk breaks shave only 15 seconds from your pace if you walk fast, and 30 seconds if you walk slowly.

Suggested walk break intervals by pace are:
Pace Run Walk
8 minute mile 4 minutes 35 seconds
9 minute mile 4 minutes 1 minute
10 minute mile 3 minutes 1 minute
11 minute mile 2.5 minutes 1 minute
12 minute mile 2 minutes 1 minute
13 minute mile 1 minute 1 minute
14 minute mile 30 seconds 30 seconds
15 minute mile 30 seconds 45 seconds
16 minute mile 30 seconds 60 seconds

Sources:
Personal Experience
Run Injury Free with Jeff Galloway: runinjuryfree.com

Tip: Hiking withYoung Children

Hiking with small children is often a rewarding and memorable. Day hikes provide the best way to teach young children what to expect on a hiking trip and it can be great fun! Start small by using a local trail or park and set a one-mile goal for very young children (3-5 years) and two- to four-miles for older children. Be prepared with a backpack carrying water, dry snacks (trail mix is best)and a small emergency kit with basic medical supplies. Let the kids study their environment - give them a small child-size backpack with a plastic collection jar, magnifying glass, binoculars, and plastic tweezers.

Allow them to explore to make these first experiences with hiking fun and interesting. Being patient and allowing them to experience nature will set the stage for longer hikes, and eventually, more involved backpacking trips.

Sources:
Personal Experience

Tip: Budget-Minded Home Birthday Parties

Birthday Parties for children have become major events these days. For parents, the word 'birthday' conjures images of excited children, over-grown singing mice, and princess parties at over-the-top princess studios with equally over-the-top price tags. Home birthday parties are making a come-back, and with a little creativity and forethought, you can pull it off with less money spent.

Throwing a home birthday party comes down to one simple word: planning. Get your plan set and it's smooth-sailing! First, make a budget. You can go at it from the angle of cost-per-child or flat amount. If you are willing to bake and prepare crafts, prizes and take-home treats, a flat amount will work best. A cost-per-child amount comes into play if you plan on purchasing bakery items or hiring in-house entertainment. Home birthday parties often include fancy cakes, clowns, and elaborate gift bags, but you really don't need to spend the dough to create a lasting memory for the birthday-kid.

Fancy store-bought invitations can put a dent in the budget before the party even begins! Create an invitation with your child - there is often free clip-art available on the Internet to match any theme. Take your invitation to the local do-it-yourself printer for copies at a fraction of the cost of store-bought invitations.

Cupcakes are easy and cheap! Bake them with your child and heap on sprinkles. Cupcakes are always a crowd-pleaser and they require less time and work than cutting and serving your $40 purchased cake - and serve them on napkins!

Your local 'dollar store' is a wonderful resource for your home birthday party. Dollar stores offer everything from party decorations and supplies to gift bag items. For princess-themed parties, look for tiaras and costume jewelry; for G.I. Joe look for army soldiers and toy soldier gear. Dollar stores also carry candy, stickers, coloring books and crayons.

Now it's time to get creative. You will need to provide entertainment for your party-goers. A few simple games and activities are the answer - and they need not be expensive or complicated. Have a 60s party with a sock hop, hokey pokey, and limbo game. A $20 disco ball is a great tool for a glamour-disco party. The dollar store is an endless resource for finding inexpensive makeup, nail polish, and hair products for make-overs. For a baseball party hit a home run making favorite team pennants with felt and dowel rods. Playing 'musical bases' with white paper plates is fun for boys who like to run.

Now you can begin to plan your home birthday party at a fraction of the cost. With a budget and good planning, you are sure to create a fun-filled party for all to enjoy and remember.

Sources:
Personal Experience

Tip: Beginning Bead Jewelry Making - Getting Started

Creating your own bead jewelry can be a fun but getting started is sometimes intimidating. There are many how-to books on the market but before you make a purchase, check your local craft store for free project instructions. Big-box craft stores often feature project tear-off pamphlets in the jewelry supply aisle, complete with photo, supply list and instructions. Larger craft stores and jewelry supply companies offer free beading project instructions online. Choose simple projects first; those with fewest supplies and steps.
If you don’t want to go it alone, grab a friend and sign up for a beading class. Beginner, Intermediate, and advanced classes are available at jewelry supply stores, bead shops, and community colleges. You can also hire a local bead artist for a private class and invite your friends over for a beading party!

Sources:
Personal Experience

Tip: Taking Kids to Museums

Museums are great places to have fun with your kids. Plan to spend a short amount of time for younger children - take breaks for a snack in the museum cafe or stroll through the gift shop. Plan to visit during off-peak times like early morning weekdays. Consider local museum memberships to allow for more frequent, shorter visits.

Try to allow your child to take the lead in viewing exhibits. Ask him questions about what he sees and encourage art projects at home based on the museum experience.

Take advantage of the free educational programs for children offered by many museums. These programs often take children behind the scenes and offer age-appropriate activities based on museum themes.

Sources:
Personal Experience
Honest Baby: honestbaby.com