NO MORE EXCUSES!

With the holiday season upon us, I thought this might be an appropriate subject :)  There really aren't any excuses for us to not maintain our physical and spiritual health during this wonderful, crazy time of year. Praying this inspires you to do just that :)

“I was going to do that, but . . . “ 

“I wish I would’ve been there, but . . .”

Excuses.

We all have them.  They’re so easy to come up with.  And if we don’t have our own, we’ll borrow someone else’s, chiming in when they’re creating theirs with a “me too!” 

I have to wonder, if we stepped out of our comfort zones when God called us to, just what our lives would be.  The reality of it is we’ll never know unless we do it! 

I personally think God wants us, actually needs us, to be risk takers.  To go for it.  He’s instructed us to completely rely on Him and fear nothing, rather pray to Him about everything.  So, what are we so afraid of?

Of course, we can’t forget that the devil is at work, doing everything in his power to defeat us.  Oh and he just loves our excuses, even helping us out by giving us a few - we’re not good enough, we’re not equipped, why would God want to use us, on and on. 

But thankfully, God is constantly at work as well!  He’s there to catch us when we fall, He’s there to cheer us on when we succeed, He’s there . . . ALWAYS!

I sometimes think we’re our worst enemy, thinking and speaking negatively about not only ourselves, but others.  When we’re filled with negativity, there is no way anything positive can come from that.  We have to stop and think about what we’re thinking about!

So how do we not fall into that trap of fear?  How do we continually walk in God’s confidence?  I believe first and foremost we must be living in God’s word!  This is the key to getting to know God and building that close relationship with Him.  Do your thoughts line up with the promises He’s given us?  If not, then those thoughts are not from God!

I also think that one “go for it” moment leads to another.  It feels awkward to step out of our personal “box” at first, but the more we do it, the comfortable we become.  It builds our trust in God, gradually replacing that fear that the enemy wants us to live in.  It builds our endurance, grows our confidence, and step by step, we become closer to who God created us to be!

So, NO MORE EXCUSES!  Is God calling you to talk to someone you don’t know very well?  Is He calling you to lead a group?  Is He calling you to take on a challenging project?  Is He calling you to live a healthier lifestyle?  We all have a beautiful purpose.  Don’t let your fears stand in the way of that purpose.  Go For It!  God has your back!

Lazy Girl’s Guide to Exercise

When I say I love to exercise, a more accurate statement might be that I love the results achieved by exercise.  I also love the time spent with my fellow exercising friends.  And the accountability is great!  But, I don’t care who you are, there are those days when it’s really easy to be talked out of a workout and talked into going to Biggby’s to chat over coffee!  

Whether you enjoy exercise or not, let’s face it - we all get lazy sometimes.   So, how do we keep ourselves motivated in between those accountability runs, walks, and workouts with friends?

The June Ladies’ Home Journal has a great article to help us do just that!  It’s as simple as a few mind tricks and changes:

1.)  TAKE THE FIRST STEP  Find a workout you actually enjoy.  This might take trying several types of workouts (Zumba, Pilates, running groups) before you find “the one”.  But, don’t give up!  Take the first step, get out there and try new things!

2.)  DRESS FOR SUCCESS  Don’t reach for old tees and baggy sweats.  Putting on fitness clothes may inspire you to get moving.  Studies show that wearing gym clothes actually helps you identify yourself as athletic and can be the incentive you need to exercise.

3.)  THINK SMALL  If your only fitness goal is to drop 20 pounds, that may seem overwhelming, causing frustration.  Celebrate the small steps in the right direction, like walking a mile without stopping, completing your first 5k, or completing 10 pushups in a row!

4.)  SAVOR THE AFTERGLOW  Exercising can be intense, but who doesn’t love that “I did it!” feeling that follows a great workout?  Studies show that the mere act of exercising can improve your body image, regardless of whether you lose weight or not.  Think of that feeling the next time you’re debating over working out or not. 

5.)  DOWNLOAD ENERGIZING TUNES  The right music can help distract you from monotony and fatigue, which may result in longer, more intense workouts.

6.)  KEEP YOUR EYES ON THE PRIZE  Instead of taking it one workout at a time, think about the long-term benefits.  Journal your achievements as a reminder of how far you’ve come.  You’re reaching meaningful goals, not to mention becoming healthier.  You’re also setting a great example for your family and friends.    

          

GUEST BLOG . . . one we can all identify with!

During one of our local RWE gatherings a couple weeks ago, Kathy Meert - someone I'm so thankful to be able to call Friend - opened her heart and shared something with the rest of us gals.  Knowing so many of us could relate, I asked her to write a guest blog for me:

One day several weeks ago, a friend of mine mentioned she had gone to a Friday morning gathering where local women came together to walk and/or run and do a short Bible study afterwards.  I had just started a weight loss program and this gathering sounded pretty interesting.  I love to walk, I love to study God's word and I love to fellowship with other believers.  There was just one drawback - I didn't really know these ladies and my friend didn't actually invite me to join her (I know - you're thinking "how silly").  So I dropped a couple hints and still nothing. 

Now what you need to know is my friend Sherry is such a good friend that she knows me well enough to know if I wanted to come I'd ask, but I was allowing Satan to use this as a tool to keep me from going.  We actually try to get together on Fridays once a month or so, but "I" had been so busy lately it just hadn't happened.  So in her mind she assumed, like always, I'd be "busy".

Thanks to God putting Casie at the right place at the right time, she saw my facebook questions to Sherry about RWE and invited me to join them.  Friday came and I nervously got ready to go.  I arrived early and no one was there yet - this left another opportunity for Satan to work...Thankfully, a van pulled in then another and I took a deep breath and got out of my car to be greeted by a couple of awesome ladies I now call "sisters in Christ".  At last, my friend Sherry arrived! 

Moving beyond my insecurities, I am now a part of an awesome group of women, making time every Friday to gather in God's presence and praise Him as I walk, fellowship and sip coffee; laugh, cry and encourage.  Isn't that what it’s all about?

I praise God daily for RWE and while I'm not sure if I'll ever physically "run" with endurance, I am running the race God has set out for me and I will definitely continue pushing forward towards the goal He has given me.

What Are Your Layers?

“In the midst of regular life, running is the touchstone that breathes adventure into my soul. Running reminds me that there is more to me than what is readily apparent much of the time. I don't always need to see it, but oh how I need to know it's there. Like having an alter ego, or a super-hero identity.” —Kristin Armstrong

My friend Denise (her blog is a must-see for all moms!) read the above quote and thought of me :) 

Yes, adventure into my soul!  That's what it is for me!  Every run is an adventure, whether I'm alone, with friends, with people I've just met, on a warm sunny day, in a snowy blizzard . . .every run's an adventure!  Not all of the adventures have been pleasant, but an adventure nonetheless :) 

Running is my therapy!  And I get to call the shots!  I can choose the pace, the distance, who I run with, when I run, where I run, the type of shoes I run in!  This world can try to throw me as many curveballs as it wants - one run with God and friends and I'm back, focused on what really matters!

This makes me think of Leigh Ann (Sandra Bullock) in Blind Side, when her husband said she's like an onion, you gotta peel her layers back one at a time.  When I started running, I felt like I had discovered another layer of who I am!

So what are your layers?  What makes you YOU?  Is there something you've been wanting to try? Maybe it's running, maybe it's swimming, maybe it's joining a class or group, or going back to school, or even changing careers.  Whatever it is, take it to God and go for it!

Too often, God is pressing us to do something, but we stand in our own way!  What if I fail, what if I embarrass myself, what if I'm not good enough, what if, what if, . . . 

What if . . . you're missing out on one of your layers?  What if . . . you stopped worrying about what other people think and started thinking more about what God thinks?  What if . . . you started living out the wonderful plan God has for your life???

I had absolutely no idea when I ran my first 2 miles 6 years ago that God was going to give me so many opportunities through running!  Not only am I healthier to do what He needs me to do, but I have also met the most amazing people!  I've been able to witness the love and admiration that my husband and son have for me when they're at my races, supporting me and even taking care of me when I've pushed my body beyond it's limits. 

I had no idea that something as simple as running would become such a vital part of God's plan for me!

God desires so much more for us than we can ever imagine!  He wants to help us develop our strong layers, so that we can be bold and confident, not shrink and hide behind our "what if's". 

God is faithful - trust Him and go for your goals! Your beautiful layers are waiting for you!
   

    

CALLING ALL RUNNERS! SPRING IS (almost) HERE!

With these warmer Michigan temps and the smell of Spring in the air, I look so forward to getting outside and putting in some miles!  Spring and running go together . . .and so do overtraining and injuries!  Here's some advice/tips to make sure you stay healthy and injury free!

1. It's all about the shoes!  What is the most common conversation among runners?  Shoes!  They make all the difference!  I highly recommend that you go to your local running specialty store and take advantage of their knowledge.  Ask them how often you should replace your shoes.  They will answer that question in miles, so keep track of how many miles you put on your shoes.  If you're keeping a running log, this is simple - put a star on the date you start using your shoes!  And only use your running shoes for running! 

2.  Drink some water, then drink some water, run, then drink some more water!  Proper hydration is crucial for a successful run, especially your long run.  General rule: take your weight, divide it in half and drink that in ounces per day.  Add to that "base" amount approx. 4-6 ounces per every half hour that you run.  For example, if your base amount is 70 ounces and you're running for 1 hour today, you want to consume approx. 80 ounces of water.  During the hot summer months, you may need to consume more.   

3. 3 essential supplements (in my opinion) - daily multivitamin, quality joint maintenance (I recommend Anabolic Laboratories), and vitamin C supplement (I recommend Emergen C taken once daily, unless you feel a cold coming on, then take twice).  Studies support that when runners take vitamin C, they have stronger immune systems.

4. When increasing mileage, add about 10% per week - if you're currently averaging 15 miles per week, add 1 1/2 miles next week, about 1 3/4 - 2 miles the week after, and so on.  About every 4 weeks, take a "recovery" week - decrease mileage, going as low as your base weekly mileage, which in this example would be 15 miles.  Then, resume where you left off, provided you're healthy and injury free. 

5.  Stretch, stretch, then stretch some more!  I like to use the rubberband example:  Have you ever taken a new rubberband and stretched it several times?  It feels a lot more flexible and softer.  You're muscles and tendons are no different.  Nice, low impact stretches with no "bouncing" are most effective.  I recommend stretching before and after your run.  The only time you don't want to stretch is when you're outside in very cold temps and your body isn't "warmed up".  Stretch a bit inside before going out, then use your first mile as warm up, taking it easy.

6.  Crosstrain to not only work different muscles that support key running muscles, but also to mix it up.  Bike, swim, elliptical, hillclimb, anything that elevates your heartrate and keeps your body guessing. 

7.  Focus on 3 key running workouts:  speedwork, tempo run, long run.  Let me know if you need info on any of these and want to know the most effective way to incorporate these into your personal fitness level/goals.  An ideal weekly workout schedule might look something like this:  Sunday - off or crosstrain, Monday - speedwork, Tuesday - strength train, easy run, Wednesday - tempo run, Thursday - off or crosstrain, Friday - core workout, easy run, Saturday - long run.  NOTE: distances depend on what you're training for and your current fitness level.  I am happy to design a training schedule to fit your needs!  

8.  Strong core = strong runner!  Look for more info on core workout classes coming soon to RWE-Plainwell Chapter!!!  Your core is the center of your strength!  A weak core leads to lower back pain, tight hips, and a sloppy stride, forcing the rest of your body to work harder than it needs to! 

9.  Learn your body!  Research your aches and pains and log what hurts and when.  Rule of thumb:  if it's back, knee, or ankle/foot related, you're probably overtraining.  Try icing the area to decrease inflammation, decrease your mileage, and replace with crosstraining.  If you have tight muscles/muscle spasms, you may be dehydrated.  If you have foot/shin pain, you may need new/different style shoes.  Trying these possible solutions will help narrow down the problem.  These pains can mean something serious, so if they persist, stop running and seek professional advice. 
   
10.  Most importantly, HAVE FUN!  Embrace each run as an opportunity to grow stronger for God's purpose.  Don't get discouraged!  Life happens - we might have to skip a run or 2 every now and then.  We might have an "off" day and have to cut a run short.  At least you're out there doing it!   Remember that building endurance is an on-going process - it's a journey.  You're a runner - God's runner!  Enjoy it! 

It's official - I'm a blogger!

The first post of my new blog!  Friends have been telling me for quite some time that I should start a blog.  I think it's their tactful way of saying, "Can you be quiet for 5 minutes during our run please?!" 

I think that's one of the reasons I love running with a group so much - I love people and I love to talk!  The longer you run with someone, the longer you get to talk to them :)  You're not just out there "running"; you're building friendships.  And who better to build friendships with than others right out there with you, running on snow covered icy roads, enduring the wind, and trying to drink our water before it freezes!   

This morning I ran with 2 friends Sherri and Sue, at least for part of my run.  Their schedule called for a 9 mile run; my schedule called for a 16 miler!  I should mention that it's not typical of us to just go out and run either of these distances!  We're all training for the first Kalamazoo Marathon - they're doing the half and I'm doing the full.  Sixteen miles is the longest distance I've run since my 2nd marathon in October of 2009!  

I normally do my Saturday morning long run with an awesome group of fellow members of Kalamazoo Area Runners.  But last night, I had a feeling that I should run closer to home and put some of the 16 miles in by myself.  And I'm so glad I did!

So, I set out at 7:30 this morning, hydration bottles around my waist, ipod charged and ready to go, Gu in one coat pocket, 2 sticks of gum in the other. The temperature was 27 degrees with a strong wind out of the West.  Although this is a heatwave compared to what the temps have been in Michigan, it's still cold!

I used the first mile to motivate myself with reasoning:  "You only have to do 2 miles on your own, then 9 with Sherri and Sue, so that only leaves 5 miles to do on your own at the end.  Piece of cake!"  I have learned that running is as much of a mental process as it is a physical process.  Even the most seasoned runner has to take some time to wrap their brain around 16 miles.  Well, at least I do!

Then, just before the 2nd mile, You Found Me by The Fray started playing on my ipod.  I've heard this song so many times, but today it hit a cord.  It reminded me that it doesn't matter what you're doing - running 16 miles, losing a job, struggling with a parenting situation, mourning a loss, whatever your circumstances are - God is there.  He is ready to find you, right where you're at!  

It's not just when we're going through what we might consider to be the "big stuff"!  God wants to be there for everything - you can be buying a pair of running shoes or a house; He wants to be there!  

He certainly was there with me this morning!  By mile 12, my body was saying, "Stop, Crazy Woman!" But my spirit was saying, "I love running with God!"  I definitely wasn't running by myself :)  

So thank you God, Sherri, and Sue - couldn't have done it without you!