Running Through Life

Yesterday, I ran the Wounded Warrior Half Marathon in Las Colinas. I'd completed a full marathon before, but that was in 2009, so I knew I had some training to do. After registering for the Half, my workload tripled. Boot camps increased, there were extra hours at my full-time job, and I wasn't able to get in all of the training that I had planned. In fact, I could only get in my long runs on the weekend, wasn't able to run any during the week, and the longest run I got in during my training was an 8 miler. So, I was not expecting to do well at the Wounded Warrior. My goal at that point, was just to get across the finish line.

The morning of the run, as I was driving to the race site, I felt nervous anticipation creeping in. Rather than allowing my nerves to consume me, I prayed. I just talked to God the entire way and asked him to sustain me through the run, and thanked him for the ability to run. I went in fully expecting to walk at least part of the course because of my lack of training. So, I was surprised when I passed mile marker 8, was still feeling very strong, and had not even thought about walking once. I even laughed a little. I laughed and thanked Jesus for running with me, and knew that he was going to run with me all the way.
Then, shortly after I passed mile marker 10, the recurring stress fracture in my ankle started acting up. I could feel my ankle swelling, and the pain was bad enough to get an audible reaction out of me, but with only three more miles to go, I wasn't about to give in. I prayed for strength to endure the pain and just keep going. Fairly soon after that, I felt a tingling sensation at that spot in my ankle, and it felt as though I didn't have control over that foot anymore - as though the ankle and foot were disconnected. It was a pretty bizarre sensation, and for a moment I wondered if my ankle was going to support my weight through the rest of the run. But I was determined to either finish, or fall on my face trying. (I can be somewhat stubborn.) However, somewhere between the first onset of the pain and mile 11.5, after the bizarre tingling and disconnect, it started to subside. I was able to run without limping anymore, and felt strong enough to really kick it into gear and stride it in on the last stretch to the finish. It was challenging, there were some tough hills, a really strong wind, and quite a bit of rain, but by the grace of God, I finished - and with a better time than I
anticipated.
Oh, and the sudden alleviation of the ankle pain? After the fact, I learned that at 9:15 a.m., my dad asked his congregation to say a silent prayer for me. That would have been right around the time, that the pain started subsiding.
Before the run, I was anxious about running alone. I was nervous about even driving out there alone. God reminded me in many ways throughout the morning, that I was, and am, never alone.
Never doubt that God is with us through it all. He runs with us every day - when our bodies are starting to rebel, when our pain (emotional and physical) seems insurmountable, when the fear is overwhelming, when all we want to do is quit - he is there. He sustains us through it all, and carries us when we are too weak to hold ourselves up. On the other side of that, he rejoices with us in our celebrations. He cheers when we succeed where we never thought possible. Through all of our races - physical or metaphorical - he is our rock, our everlasting life coach, our infinite cheering section, our greatest supporter lifting us up, encouraging us, guiding us onto the finish line.

You Do Not Need a Gym Membership to Get An Effective Workout

I often hear people saying things like, "I want to get in shape, but I just can't afford a gym membership right now." Several weeks ago, upon learning that I work out at home, a friend appeared shocked and asked, "What kind of stuff can you do at home?" It is one of the biggest myths about fitness out there: that you have to join a gym, boot camp, or some type of fitness class in order to get fit. We are going to lay this myth to rest. You do NOT need a gym membership to get in a great workout. There is so much you can do at home to burn major calories, sculpt and tone, and increase lean muscle mass. In fact, you don't even need a lot of equipment to get the job done.

Now, some of us need to workout with others in order to get moving. We need the accountability of another person depending on us to be there. But, if you are motivated enough to get off the couch and put on your tennis shoes, then you are able to get in a calorie burning, fat burning workout in the comfort of your own home. And if you need that extra encouragement and accountability, then invite a friend to come over and workout with you.

The exercises to focus on are those that target multiple muscle groups at once. By doing this, you'll get more bang for your buck and really increase your calorie burn. While there are plenty of exercises that can be extremely effective using just your body weight, the workout outlined below utilizes a set of dumbbells. You can find a pair of 3-5 lb. dumbbells (the weight I recommend if you're just starting out) at Academy, or even Target or Wal-Mart, for $8-$12. Guys may want to start heavier.

Do each move as many times as you can during the time allotted, making sure you are using correct form. Improper form cheats you out of getting the most out of the move and, most importantly, can lead to injury. Move from one exercise to the next, resting as little as possible between each move. Go through the entire workout 2-3 times, allowing up to 1 minute of rest between each session. Perform 60 seconds of jumping jacks before beginning your second and third rounds. Be sure and have water nearby so that you can grab a quick drink when you need it. If you're just starting out, do each move for 20-30 seconds. There are also modifications listed for anyone who is just starting out. If you're more advanced, just stick to the workout as it's described below. Warm up for 5 minutes by alternating between butt kicks in place, high knees in place, alternating front kicks, jumping jacks, and a few light stretches.
As always, be sure and consult your doctor before starting a workout regimen to make sure he/she clears you for exercise.

Squat Jumps - Stand with your feet slightly wider than hip width apart. Sitting back in your heels and, making sure your knees don't come forward of your toes, squat down so that your thighs are at least parallel to the ground. (Fun tip: If your butt hits parallel or below, you engage your glutes 25% more.) Push through your heels to come up to standing and into a jump.

• Modification - Don't jump. Perform the squat as described above but when you stand, stay grounded and squeeze your glutes (your butt) at the top of the move.
• Duration - 30 seconds

Push Ups with Rows - Start in plank position on your hands and toes, (you can drop to your knees if you have to, just make sure to keep your hips aligned), holding a dumbbell in each hand. Perform a push up (keeping your hips aligned with the rest of your body). At the top of the push up, lift the right dumbbell off of the floor, leading with your elbow. The goal is to bring the dumbbell up by your side, with your elbow pointing towards the ceiling, and squeezing your right shoulder blade back. Return to start position slowly. Don't let the weight just fall to the ground. Repeat the push up, and this time perform a row with the left arm. Continue push ups and alternating rows

• Modification #1 - Perform push ups without the rows.
• Modification #2 - Hold the plank and perform alternating rows without push ups.
• Duration - 45 seconds

Alternating Lateral Lunges and Rows - Holding a dumbbell in each hand, stand with your feet wider than shoulder width apart - much wider. Keeping your right leg straight, bend your left knee and sit down into the heel of your left foot. Your left hip should be lined up over you left heel, and your left knee should NOT be forward of your left toes. Reach across your body with your right hand toward your left foot. Push through your left heel to come back to center while you simultaneously bring the dumbbell in your right hand up by your rib cage and squeeze your right shoulder blade back. Repeat to the other side, lunging to the right, and reaching and performing a row with the left hand. Continue alternating sides.

• Modification - If you have bad knees, or if these lunges aggravate your knees, don't do the lateral lunges. Instead, simply hinge forward from your hips, keep your back flat, knees bent, and perform bent over alternating rows.
• Duration - 45 seconds

Wall Sits with Shoulder Press - Stand with your back against a wall. Your feet should be at about 1 1/2 feet away from the wall. Slide your back down the wall until your thighs are parallel to the ground. Your knees should be at a perfect 90 degree angle. Once you are secure in your wall sit, bring the dumbbells up above your shoulders, palms facing forward, and press them overhead and together above your head. Bring them back down slowly and in control, until your arms are parallel to the ground (like a goalpost). Repeat the shoulder press while holding a wall sit.

• Modification - Instead of a wall sit, perform a basic squat with a shoulder press at the top. So, squat down, and when you stand execute the shoulder press.
• Duration - 30-45 seconds
  
  
   

Deadlifts with Bicep Curls - Stand with feet shoulder width apart and a dumbbell in each hand. Keep a very slight bend in your knees (don't lock your legs out), as you bend forward from the hips until the weights are halfway between your knees and ankles. Then, return to standing as you squeeze your glutes, and perform a bicep curl at the top of the move.
Be sure and stand all the way up. Keep your back flat and shoulders back throughout this move. If you feel your back rounding out, stop, get your form back and start again.

• Modification - Wide squat with bicep curl. Stand with feet wider than hip width apart, toes turned slightly out. Make sure your knees stay in line with your toes as you squat down and stand up. Your knees should never extend out past your toes, or be turned in further than your toes. Squat down through your heels, and perform a bicep curl as you push back up to standing.
• Duration - 45 seconds
  
  
   

Tricep Dips - Find a chair or bench in your house and have a seat on the edge. Place your hands (knuckles facing forward) next to your hips on the edge of the chair. They should almost be under your hips. Slide your hips forward until they are off the chair. This is your start position. Start with your knees at a 90 degree angle, but as you get stronger, place your feet further away. The further away your feet are from the chair, the more challenging it is. Slowly lower your hips toward the ground until your elbows are bent 90 degrees, then raise back up to start and repeat.

• Modification -  Triceps extension. Holding a dumbbell in each hand, bend forward from the hips slightly, lift your arms until your hands are next to your rib cage. Extend your arm to form one straight line while squeezing your triceps. Bend your elbow to return to start and repeat.
• Duration - 30 Seconds

That's it. Six exercises and you have a calorie burning, muscle toning workout with no gym in sight. Remember to drink water as you need it, listen to your body, and challenge yourself, but go at your pace. If you don't make it through all 6 moves your first time through, that's okay! Stick with it, and after a few more sessions, you'll be burning through them all in no time.

I can't stress enough how important it is to check with your doctor first if you're just starting to workout. Also, if you are just starting out, you're going to experience soreness. That's normal. The best ways to alleviate soreness: drinking a lot of water, stretching, and working out again. (I'm not making that last one up, I promise.)
Rest is equally important, too. So, don't overdo it.
With each move, remember: Stay in control of your body and maintain proper form! Even if that means you only get in 2 or 3 reps in the time allotted, I'd rather see a few reps with proper form than 50 reps of sloppy form.
Do this workout 3-4 days a week, and find time to get in some cardio on the off days by walking around your neighborhood, going for a run, riding a bike, playing chase with your kid, etc. Mix it up and make it fun. Stick with it, and you'll see results. Most importantly, you'll feel better about yourself - and that's what matters.
Feel free to post comments or questions. (And, be nice about the pictures. It was windy outside. Lol.)

Learning to Love Ourselves

If I were to expand the title of this post, the full title would read, "Learning to Love Ourselves as Christ Loves Us."

I have always had trouble with loving myself. And I think it's accurate to say that many, if not most, people have that problem.

When I say we need to love ourselves more, I'm not referring to a superficial love or fascination with oneself. I'm talking about seeing the beauty in God's creation (creation being you and me) and truly appreciating it. As Christians, we're called to be humble (Ephesians 4:2; Romans 12:3; 1 Peter 5:5), but I think many of us struggle with walking the line between humility and self-deprecation.

Okay. It's time to be completely transparent with all of you. I have never liked the way I looked. Growing up, I was called "chicken legs," "buck-toothed," "ugly," the list goes on. I was constantly picked on for being small. And while that may not sound terrible, to a completely vulnerable, influential 6th grader who places entirely too much value on the words of other vulnerable, insecure 6th graders, when you're laughed at for having no butt and no boobs and "looking like a hairbrush" from either side, it stings. It stings quite a lot. Especially when all of those pubescent, hormone-raging 6th grade boys, whose opinions I also held in high esteem, would join in the teasing. Basically, as most of us already know, kids can be incredibly mean. However, all of the picking and derision, made me desire to be stronger, and I eventually found my confidence in the athletic arena - particularly in basketball and track. Then, I found a home on the stage, reveling in the fact that I could be anyone I wanted to be for a brief moment in time. It was an added bonus that the people laughing at me in the audience were doing so because they were supposed to.

In the years since school, even through all of my theatre adventures, I maintained a passion for being physically fit. I loved it when friends would ask me to help them work out, and eventually decided to become a certified personal trainer so I could help others reach their fitness goals. I worked at Gold's Gym and Fitness Trainers to Go before becoming a fitness boot camp instructor. The big thing that I have come to realize, though, is that while my desire to help others was and is pure and for good reasons, my personal reasons for working out were all out of whack. I was constantly comparing myself to others - what they looked like, the kind of shape they were in, etc. - and would make a goal to have legs like that girl, or abs like this one. It was about others. I was never happy with how I looked. It even got to the point where I drastically reduced my caloric intake. (This was before I became a personal trainer. The trainer in me would have kicked the anorexic-girl-in-me's butt for mistreating her body in such a way. In fact, this was long before I got married 7 ago.) It's true, though. I quit eating, with the exception of one small meal a day. I remember one evening, I was hanging out with friends and they ordered pizza. I had a few slices, and felt so sick about it I went outside to stick my finger down my throat. (This is something I've never told anyone. My family doesn't even know.) I couldn't follow through with it, thankfully, but the point is, I tried.

While the not eating part only lasted for a short time, my body image took a while to get right. So, I know what it is like. I know what it's like to not be happy with yourself. I know what it's like to want to change so badly, you are willing to do whatever it takes to see those changes. It makes my desire to want to help people reach those goals in a healthy and safe way even stronger. I know people who take diet pills, others who try every fad diet that comes along, and others who workout for 2 or 3 hours a day. There are risks with diet pills; there are risks with fad diets; and, if you're not eating enough of the right food to replenish your calories after a grueling gym session, there are risks to working out 3 hours a day.

Several years ago, I had the true pleasure of attending something called Cursillo. Basically, I and a few other members of my church went to a weekend retreat where we worshipped, communed, studied, played games, and were served. Truly, I did not lift a finger on this weekend ... except to consume the endless supply of fudge. All of the volunteers cater to your every need because they want you to know what it is like to be loved and served. And, they get to experience the immense joy found in serving others in Christ's name. It was a beautiful, peace-filled, joyful weekend that I will always cherish. On the last day, one of the speakers tried to ingrain in us the following: "You are a precious child of an awesome God." You are a precious child of an awesome God. Shall I say it again? You are a precious child of an awesome God.

It is easy to forget. We live in a world consumed with physical beauty. It saturates us from the magazine racks at every grocery store and gas station; to the lingerie stores at the mall boasting posters of half-naked, rail-thin supermodels; to television and movies where even rugged detectives look like they just stepped out of a fashion magazine. Those images work their way into our subconscious and eat away at any self-confidence we might have. I've known Jesus since I was a little girl, but I still struggled because I kept losing sight of, or forgetting altogether, that I am a precious child of an awesome God and in His eyes, I'm beautiful just as I am. If only we had His eyes.

Fast forward to today. I am a 33 year-old mommy to a 3 year-old little boy. I work a full-time job, a part-time job, and am trying my best (failing miserably at times) to keep my family well-fed and our house clean. I am a certified personal trainer and boot camp instructor. I don't work out everyday because the time just doesn't allow, but I am happier and more confident now than I have been in a long time. Why? Because I've relinquished control to God. I used to get so frustrated when I didn't have time to go for a run or get in a workout. Now, if I only have time for either spending time with God in prayer or study, OR getting in a weight routine - I choose Jesus. There are times, I fail and put my workout first. I confess that here and now. But, I will keep working on putting Him first. For years, I was in great shape and miserable on the inside. Now, because of my relationship with Jesus, and accepting and loving the vessel He gave me, I'm happy from the inside out. Even if I miss working out two days in a row, I will not fret and get bent out of shape. I have found, and with the Lord's help will keep, a healthy balance.

This is why I started the Facebook page, Refining Fitness. (I invite you to find it on Facebook and "like it.) I want to help others find that healthy balance. I want to make sure that, whatever their fitness goal may be, they are doing it for the right reasons, and not because of some false ideal seen on the front page of a magazine. I want them to love themselves first and see the beauty in how God made them. And, I want to make sure that fitness itself doesn't become a type of false god, taking priorities over their well being, their family's well being or, most importantly, their relationship with God. Refining Fitness - we refine our physical bodies through working out and clean eating, and we let God refine our souls. A complete fitness... from the inside out.

I will struggle. You will struggle. We all will. But, we can support one another and remind each other that we are precious children of an awesome God ... and that is a beauty that can't be found in any gym.