Memorial Run: Mix Up

"Movement Ignites Hearts and Inspires Emotion" (Fleet feet)

Training in progress...

Went to Memorial Park yesterday, and wow has it changed! All those poor trees that had to be cut sure changed up the path. The thing I still love about Memorial Park is it's terrain and community of runners that surround you.

Training for 1/2

-3m run

-4 x (100) speed wk: Sprint straight, walk curve, & repeat

DO NOT forget to stretch!!!

Today, Friday I have off (Yeah).

Tomorrow, I run 3.1m at a race pace

Happy Running!

1/2 Marathon Training

I'm counting down...7weeks to go. This February, I will be running this race for my third time. It is beautiful, open & free, sunrise, on compact sand, and delicious food for recovery.

Today, as part of my scheduled training preparation I ran an easy 2 miles. I chose Terry Hershey Park to run at. It is a great park, with many options.

Earlier this morning, before my run I had an MRI done on my right ankle. My left ankle has given me problems for many years, and now my left begins.

If ever injured during a sports/exercise activity always remember...

RICE: Rest, Ice, Compression, & Elevation

In fact, this is important for all First Aid.

Love Come to Life

Let your love come to life today!
Have you given God thanks today for all your blessings?
Sometimes we need a reminder or help to get our heart warmed up & thankful.

Below is a link to view a video by: Big Daddy Weave-"Love Come to Life" (I was unable to get an embedded direct video)

http://youtu.be/YrRbPU8YRxs

Meditation Monday

I Dwell on Positive Thoughts...

When good comes into our lives we must accept it with open arms. For if we deny it, we will literally push the good away.


Love is good, and the source of all love is God. And, until we align ourselves properly with God, nothing in life will fall into it's proper place. 


When we open our arms, we can allow the natural  and loving innate rhythm to grow within us.


Open oneself up to receive Divine guidance and assistance; and through our nature, intuition, feelings, and impressions the truth will come.


"Open, Receive, Action..."

Using Your Environment: 250+ reps

Workout Wednesday

Obstacle Course and Trail Run: A great way to enjoy the weather, get outside, and use your environment; is to find a park, playground, trail, or obstacle course.

-Start with a 30min run along a trail.

Next...250 Reps of a workout to "Loosen Up"
Please note: there are always modifications for exercise & equipment.

- Kick Over Dip Combo:  Stand straight lifting one leg at a time over the bar (or chair) alternate, lunge    backwards on both sides, using dip station-stabilize trunk & flex legs upward body into a V.
(50 Reps)

- Half Burpee: See image below. Half is w/o push up.
(50 Reps)

- Sandbag Squat: Bag held and rest upon upper back, and squat as low as you can go. Note: if you do not have a sandbag you can use a backpack with weights and towels, 15-35lbs.
(50 Reps)

- Trunk Stable & Split: Using end of dip station stabilize trunk lifting body into swinging motion, and extend legs up and out into V shape.
(50 Reps)

- Scorpion Crunch: Push-up position, alternating legs into a oblique crunch.
(50 Reps)

=250 REPS!!!

Love from Our Father

The Christmas Season...
 It all started with God choosing an Angel named Gabriel, to speak with Mary & Joseph about bringing forth a new life of Christ. "For God so loved the WORLD..."

God could have chose any way to bring Salvation to humanity. But, he chose His son Jesus and to bring him into this world through a FAMILY.

This Christmas is not only about gift giving to others, but the most greatest of these gifts...the overwhelming joy and unconditional love that God offers to us.

Christmas is a day to celebrate the birthday of Christ. A day to reflect and offer gifts up to our God for Jesus.
It can be in those moments that we slow down, that we find our actions flowing with intention, instead of just going through the motions.

May you and your family have a blessed & joyful Christmas and New Years, together as a family with fun and laughter! Much Love.

Stop & Reflect

Slow Down and listen...

Isn't this great! The stop sign is below a street sign named Chantsong...

I have not been blogging any extra lately because, I too need to slow down. Advent is coming to an end before a new life of Christ is born; and the 12 Days of Christmas are on the way. Not only throughout this season of Advent are we reminded to slow down, self-reflect, and be joyous for our blessings, but I have to remind myself daily.

This picture is just great to me because, one of my ways to self-reflect, pray, or listen for God to lead me is through song. So, at times I find myself chanting a song and then I stop myself to say, "hey this is God speaking straight to me."
May we all stop for a moment, reflect, and give thanks!

If you would like to connect more with my thoughts, I remind you that you can also follow me on twitter: @fitnessnspirit.

Also, ever have questions or interested in Fitness Training, do not hesitate to contact me through either location, or email.

Thanks to everyone who reads, follows, or shares with others! It is truly a gift to share with others. Much Love!

Ballet Sculpt

Workout Wednesday
Tis' the season of giving... a great way to burn calories this season is through the act of giving. You can clean out old stuff/not being used to donate, or donate your time to volunteer somewhere. "To give to others is also a gift to oneself."

My daughters will be going to the Nutcracker soon so, I am going to share with you all some strengthening dance moves. Hope you enjoy!      
           

1. Perky Plie: Stand with legs together, toes turned out. Then, holding a bar vertically on the floor, or the back of a chair squat as low as you can. as you lower your body, lift heels off the floor. Return to start & repeat 16 times.

2. Align & Adjust: Start in same first position as above, using a bar or chair. Engage abs, lift left leg with knee bent, point toes, and swing with control front/side/back. Return to start and repeat 8 times on each leg.

Rejoice for Monday!

Better Than A Hallelujah



Rejoice! Pray! Give Thanks!
There are times when our minds are so occupied and our souls are running on empty, and it may seem like we can do nothing...this is the time to surrender to the Holy Spirit and allow the prayer to run through us. We may feel like a mess and full of misery but, the beauty of God is he just hears melodies. Even when we feel empty, out of control, out of energy & strength, we can offer it all up to God. It is not always easy but, we will always get what we need.
May your Monday and week to come be filled with thankfulness, as we come closer to Christ-mas!

Flexibility Builds Speed

Wednesday Workout


To add speed to your running, here are some drills to help you start with a dynamic flexibility program:
-High knees
-Fast feet
-High heels
-Skipping for height
-Skipping for distance
-Bounding
-Double leg hop

You should always warm up before and cool down after doing any drill. It is best to do these drills on your off day and in warm weather. When starting a dynamic flexibility program, begin only with one or two drills, and gradually increase over a period of weeks or months. They are best conducted on a track, grass, or another soft surface. You will need a straight path to do 50-75 meters long, and repeat each drill approximately 2-4.

Branches of Life

"A shoot will come up from the stump ...from his roots a Branch will bear fruit. The Spirit of the Lord will rest on him-the Spirit of wisdom and understanding, the Spirit of counsel and power..." (Isaiah 11:1-2)

From the ground much is to sprout; many vines and/or branches to be grown. What is your foundation? For if not grounded upon a foundation of God, all else is sinking sand.

There are many times, not just during the Holidays, that I can find my thoughts scattered. Just as I looked up this tree, the branches are of many, overlapping, and a bit chaotic. I thought what beauty of symbolism through nature that God provides for me, again! The beauty is, that I may feel like I am being pulled in many directions, however, I stand grounded in God.

The Graces that are given through His foundation, are that of fruit. Such as, enlightenment, clarity, hope , endurance, love,  forgiveness, and wisdom.  When we choose to seek His truth and understanding, those graces will come.  Just as the more we put a thought into action, the more the dendrites are extending out and making stronger connections in our brain.  Very similar to the fruit we produce and the branches on a tree. The more we put into a thought, the more we give life to it.

It is with God's graces that we are able to discern what is just and of truth. So, as in this season of Advent we are asked to slow down...we are asked with a purpose. We can slow down, choose which thoughts to give life to, and be fruitful.

I Will Follow

Monday Motivation
"...from his roots a Branch will bear fruit. The Spirit of the Lord will rest on him-the Spirit of wisdom and understanding, the Spirit of counsel and power..." (Isaiah 11:1-2)


May these words of Wisdom guide your Monday with Love!

Internal Struggles

So, today I was faced with one of my internal struggles.  Even though I know in my heart and through my faith that God has a plan, my emotions ache for my daughters obstacles.
I speak of my daughter having been born with a cleft lip. When it all started, we were told how minor and lucky we were with her case. However, our hearts continue to ache with new obstacles that come her way. Reflecting upon the past and her possible future, the obstacles are not the unexpected. But, it is that spiritual struggle to surrender and find peace in the moment we receive more news of what is to come.
Searching for contentment, desiring to keep my mind occupied, and knowing cleaning house results in pleasure, I went on a vigorous cleaning spree.


"...for I have learned, in whatever state I am in, to be content." (Phil 4:11)
"Wow God, how close can you get..." A bible verse that I hold dear to my heart and that is on my blog, you can find in (Phil 4:13). "I can do all things through Christ who strengthens me."


Sometimes God speaks to us through other ways...I also encountered a sad story of a high school boy who was just killed in a car accident close by. So, I see things could be worse and I have learned the outcome of letting go. I know, I know I need to open my wound, let God, and find peace...
But right now my heart aches and I really wish I could save my daughter from such obstacles!

Vigorous Household Tasks 500

Wednesday Workout


Throughout drastic weather changes, allergies and more...sickness lingered and put me out this morning.
After a visit with a doctor, medicine, and facing a struggle, my workout lead to household tasks.

Did you know that doing multiple tasks around the house at the same time, you can burn approximately 500 calories?


- So just as exercise can produce strength through "working out," household chores can relieve stress, our journey of FAITH requires a "work-out" as well. They are all pure in their endeavor. "You get what you put into it."

"Run With Perseverance"

Motivational Monday


"...let us run with perseverance the race marked out for us." (Hebrews 12:1)

The other day I was on a run and I noticed that I was much more drawn to the surface of the trail, rather than the pavement. Then, I saw a clear analogy of life... The path along the trail had a surface that varied, and unless I kept my eyes open straight ahead there was no way to know what obstacles I would face. My heart smiled as my mind meditated on this visualization, and my legs persevered.

The Other Side

Waiting Outside The Light...
As I was driving home, listening to music, breathing the fresh cold air, I was inspired through the light breaking through the darkness of the night clouds.
The clear break in the sky reminded me just as the song said, "waiting outside the light..."
There are those times when you clearly know the right from the wrong but, you struggle to cross that line.
In whatever it may be...that light is forever present and available.
That light is the truth and the way...God.



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Strength After a Holiday

Find your strength within and running...through the Lord we can find rest. Through Him we can receive strength, for he is the source of all good.

YES... "400 Intense Reps"

Workout Wednesday

Time to burn calories before your big turkey day!
Below you will find a workout that consist of 4 different exercise movements, that you will do 25 reps of each, and repeat 4 times. Doesn't sound so bad, does it? All together you will accomplish a total of 400 reps that you can be very proud of...

Equipment needed
-mat
-kettle bell/medicine ball/or heavy dumb bell
-ab roller/stability ball
-stepper/curb/towel/or step



Workout


-Jump up, or over with both feet & do one jumping jack (25 reps)
-Burpee: jump back into plank, criss-cross knee crunches L/R, jump feet back into squat, and jump up with arms lifting in the air (25 reps)
-Ab roller extension on knees & mat/ or forward stability ball roll (25reps)
-Kettle bell lay up: laying on your back, on mat, with both hands gripping the sides of a kettle bell, hold kb above head & slowly crunch up lifting up into a complete sit up. Then, shift weight forward rising the kb up, stand up on both feet, ending with kb lifted above head. Now, slowly reverse back down, going through all the same motions equaling 1 rep. (25 reps)

REPEAT all 4 exercises 4 times, 25 reps each.
Remember to listen to your body & stay hydrated.

In the end...tell someone you completed a 400 rep workout with excitement. It is a big accomplishment, & will feel great to share!

You can do it! BELIEVE.
Any questions or desires for training, please contact me for a free consultation.
Congratulations!

Blog Update

Update:

Hey guys! Just wanted to let you know what you can expect from my blog...

-Every Monday-"Motivation for Monday"
-Every Wednesday- "Workout Wednesday"

I will post in-between as it comes...

-You can follow me on Twitter. You will find my blog post and a lot more comments there.
-If interested in Fitness Training, please contact me to set up a free consultation.



FEBRUARY 18, 2012 : Surfside 1/2 Marathon

Amazing Grace

Motivation for Monday




Through God's  amazing grace we can all be found.
Author Matthew Kelly states, " Holiness is all the incredible things God will do in you and through you if you make yourself available to him."
Make time for Him, and give thanks!
May you all be motivated this Monday and throughout the week for the blessings received and the blessing to come.

Passionist Struggle Too

I, as a Community Passionist Partner stumbled upon the beauty of a reality. That even Saint Gabriel, also a Passionist struggled a lot with trials throughout his life...
For those of you who do not know, my daughter was born with a Cleft lip. Her pallet was fine, at least to our understanding upon her birth. As she got older and her baby teeth grew in, we noticed a gap in the front of her mouth where she had a missing tooth. We talked with the doctor's, and everything was up-in-the-air as to what was to come in her future.
Well, just the other weekend her front tooth came out unexpectedly. Once it fell out, a portion of another tooth was visible and seem to be growing in a diagonal. We decided to take her for some x-rays. So, yesterday fearfully I took her to the dentist to see what her possibilities were of  a normal mouth. As her mother, having been in education as a teacher, and having had a rough upbringing and school years my nervousness set in.

CSI: Crazy Intense Aerobics

Workout Wednesday

"Ok, change is good." Intense, give-it-all-you-got, push it hard...is just what you need sometimes. So,  I went to my gym for this class and fell in love with the instructor and intensity. Afterwards, you look back and think,  "Wow, did I really just do all that?" So, let me just share some insight with you what this class involved. Below I will only list a large variety of different exercises and moves you can try at home, or your own gym. As always, feel free to comment, ask questions, or contact me for training!

ENJOY!

Busyness

(Ezekiel 34:11-12,15-17) The Lord said, I myself will look after and tend my sheep. As ashepard tends his flock...I will rescue them from every place where they wer scattered when it was cloudy or dark." I will pasture them, give them rest, bring back the strays, and heal the sick. How many times do you feel scattered in your thoughts, going all the time without rest, down, fatigued, lost, or uncomfortable? Our lives become so fast and unmanageable that we loose sight of our priorities and what really matter .

God's Invitation for Transformation

  "Motivation for Monday"

(Jeremiah 29:11 ) For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.

Mondays can be so difficult to get up and get going! But, I did it! I went through the motions, knowing that I am made for more.

We are treasured by God. There are times when we are in a box. A box of the world, negativity, fatigue, and hopelessness. We have to do our part in taking action. Step out of the box to

reach the top...the top, to which God has planned for us. We can prosper, move forward, and be the best we can be...for TODAY, one day at a time.

Please enjoy the video below by: Greyson Chance, "Waiting Outside the Lines."

Live like you are dying!

Pope John Paul 23rd said, "Now I begin!"
Carpe Dium: "Cease the Day!"
Below is a link to a great song by Kris Allen, "Live Like Your Dying."
Enjoy, be inspired, and tomorrow will be posted my "Motivation for Mondays."

http://www.youtube.com/watch?v=k84tcsB2BuI&feature=youtube_gdata_player

Machine Intervals

Welcome to Workout Wednesdays!
Every Wednesday I will post a new workout.
They will be varied and challenging; hope you enjoy!

* 5 Different Exercise movements
* 30 sec Intervals (X2)

1. Lying Supine on a flat bench:
Machine Cable 90 degree Bicep Curl, alternate
with Machine Cable Back Row
30 sec INTERVAL

2. On Incline surface:
Jump back into a Plank,
one Push Up, alternate
with Oblique Leg Crosses
30 sec INTERVAL

3. Machine Cable Front Lateral Pull-down
30 sec INTERVAL

4. Jump Rope in place
30 sec INTERVAL

5. Ten pound Dumb-bell Squat, alternate
with Standing Dumb-bell Shoulder Press
30 sec INTERVAL

ONE ROUND OF 30sec INTERVALS = 2min 30sec

Uphill Treadmill Run 5min

REPEAT MACHINE INTERVALS

Total Time: 10min Intense Workout

Tree in Bloom

Good morning!

From the famous writings of the painter Greco,
"I said to the almond tree,
'Sister, speak to me about the God,'
and the almond tree blossomed."

God calls each of us to live an authentic life.
The authentic life begins with the simple desire to be who God created us to be and cooperate with God by playing the part he has designed for us in human history.

Look at the beautiful almond tree...it can produce fruit in two ways. The almond to which we eat, or that white flower that blossomed into new life.
The more harmoniously we combine our legitimate needs, our deepest desires, and our unique talents, the more we become truly ourselves.

Have a blessed and authentic day.
Stay tuned for my "Workout Wednesday."

Move

"And so, Lord where do I put my hope? My only hope is in you." (Psalm 39:7)

Mondays can be hard to get up and go...Today, I encourage you to find hope in our Lord and move.
Enjoy one of my favorite songs from Mercy Me to get you going.
Have a Blessed day!

Courage

May we all stand up (men, women, and children) on Monday morning with courage in all that we do.

Ordinary Nature Can Enlighten

"Seek, Discover, Embrace, and Live." Yesterday I did my training in Bush Park, surrounded by nature. As I was running, I explored my environment opening my mind and heart to discovery.
I noticed how all the trees that sourounded me, were shooting straight upward. I looked through the forest and saw nothing but tree trunks packed together like sardines. Through reflection, I embraced extroidinary Biology. And where did Biology begin...God. How amazing He is.

Workout Wednesday "Power 20/20 Running Intervals"

Interval Training
Interval timers are the best! I purchased one,but also found an app on my phone.

"Power 20/20 Running Interval Workout"

Direction & Motivation from Song

So much of our time can be wasted worrying about tomorrow and what is in our future. When we do that we can miss the blessings for today. "Easier said than done,"I know." To take our first step into the unknown, He will not let us go."What are we waiting for?" Step Out, take a leap of faith. That's all it takes. Yet, sometimes it can be so difficult to just do that. There are days when I am feeling fatigued and my body aches. But, I know that the end result od working out somehow will help me feel better. To face that mountain, the climb to get to the other side can just be so hard to begin.

"Tuning In Tuesdays"- Daily Devotions

"If you need wisdom-
if you want to know what God wants you to do-
ask him, and he will gladly tell you." (James 1:5)

Today...
Let there be peace within me,
trusting that God has planted me right where I am meant to be. (Universal Designs)
"The Lord will work out His plans for my life, for faithful love, O Lord,
endures forever." (Psalm 138:8)

Faith, Strength, & Motivation

Good morning. All (3): Faith, Strength, & Motivation are a process in life. There is that saying i have heard in church, "Faith is like a muscle. It must be worked out to be strengthened."
What about motivation? Motivation is like a kind of learning process...What motivates you?
Me, personally am a visual, hands on, and sometimes an audio learner. As you can see I have many pictures on my blog..."under construction." I will be working and changing my format around. Visuals: creation of outside and humans are inspiring. How complex the make up of Biology is. How could someone possibly doubt the existence of God!  I love being outside! Images, Paintings, Pictures, Statues: since a very young age I found comfort in the image of Jesus. His image brings about a tangible father of unconditional love. Or, I could look at an abstract painting and receive an inspiring message. Then when it comes to exercise and/or good health...I can watch a You Tube video, look through a Runner's magazine and get motivated about a specific work out or recipe. When I touch or am in the environment of: a fellow runner, trainer, or gym, my motivation can increase. When I am in the presence of the Lord at church, I am inspired. I can find a correlation between going to daily mass, and my day being more joyful. "I just struggle with that motivation sometimes to get there." Audio: I love poems, Theology, Philosophy, Science, Health, Exercise, and on a daily basis I am inspired from the radio station 89.3KSBJ. An old friend of mine from a Bible study had introduced to me KSBJ right before her accidental death. Thanks to her gift, I am inspired daily through the words of the songs. Our free will is pretty crazy, huh? Even though we know the results will be positive to seeking and acting upon our faith and health, our motivation can still be lagging...
Anyhow...I will continue to make some changes, so stay tuned. I will be starting a, "Tuning into Tuesday," a daily devotional. Be back soon.

Be the Light tonight, & unto the world

Be My Vision
Be my vision, Oh Lord of my Heart:
Naught is all else to me save that Thou art.
Thou my best thought by day and night;
Waking or sleeping Thy presence is my Light.

Ultimate Athlete's Kitchen
For great, balanced, and healthy recipes check out:
competitor.com

May you always have...

May you always have 
enough happiness to keep you sweet;
enough trials to keep you strong;
enough success to keep you eager;
enough faith to give you courage;
and enough determination to
make each day a good day.
~ Blessings