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!