When the going gets tough...

I want to share some exciting news from the happenings of Living Well Ministries before I give an update on my marathon preparation. We have added a new personal trainer to the team this month and purchased several new training tools. Troyleesha Brooks is a current ORU student and is a well known group trainer in the Tulsa area. We are honored to have her apart of the ministry and look forward to expanding the group training class schedule at ORUs Aerobics Center. The noon PraiseMoves classes at ORU on Mondays and Thursdays also continue to grow with both classes having three (and most weeks five) regular participants. During the last week we were also contacted by a Christian pastor from Africa who is interested in meeting to discuss a potential partnership and future missions opportunities. After meeting with the ORU Aerobics Center director and discussing the target market, we decided that in order to best reach the people of Tulsa the event should be held outside of the campus. Please continue to pray for direction and a specific location to hold our annual community service event, tentatively planned for the beginning of May.

We are less than one month out from the Route 66 Marathon and boy is the training turning up! Last Sunday Amanda and I completed our 15 mile training run in about 2.5 hours. So if you did the math, that puts our pace at a comfortable 10 minute mile. The weather was a perfect 65 degrees and made for a calm, cool afternoon on the trail. It's incredible how much easier these distance runs feel when the temperature is lower. As I pondered this incentive on Sunday it occurred to me that this marathon SHOULD be much easier than my first for several reasons; I am not in Hawaii running in 90 degree temperatures, I did not just have a baby 8 short months ago, I am now a fitness professional and have grown by leaps and bounds in my knowledge of exercise and it's effects on the human body, I discovered foam rolling, I have a fantastic friend that is going to run along side me for all 26 grueling miles to keep me company and keep me sane!

This Sunday we will go for 18 miles and than the following week we will complete the final training run of 20 miles before tapering to race day on November 22nd. Ideally, these longer runs would have been competed in increments of only 2 miles (10, 12, 14, etc.) but after I got sick at the beginning of October and missed a week of running the training plan had to be accelerated in these finals weeks.  As I have poured so much time into this whole marathon training during the last three months; devoting literally 6 or more hours a week preparing carb conscious meals, stretching routines, foam rolling and active recovery sessions, mapping my long run routes on the computer and then finally executing the runs.... what a commitment!

During just about every one of my PraiseMoves classes I will teach the Runner posture (low lunge stretch with both elbows on the mat on in-step of the front foot and knee) and read the following verse: Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, looking unto Jesus, the author and finisher of our faith, who for the joy that was set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.Hebrews 12:1-2  Can we just meditate on the idea of life being a race we must run with endurance? Oh and it's a big race, where everyone comes to watch.... no pressure. We should probably do our due diligence to prepare for the event, no? My heart is convicted of a need in my life for better time management. As I realize how much effort is needed to effectively prepare for my upcoming marathon and now experience first hand how much energy is being expended to ensure that I am ready for the race next month, I can't help but compare the task at hand with that of the most important assignment I have in the life; preparing for eternity. Practical application people: what am I doing every day, every week to know God and make Him known? I can't help but think that we are also nearing the end of our training program and Jesus' return is very soon. Are you ready? No doubt it will be difficult as we near the end, but keep your eyes on Jesus, on the finish line and He will give you grace and strength to the complete the mission. 

Struck down but not destroyed

First let me apologize for my leave of absence. I came down with a mean cold and missed about a week of training and a double dose of this blog. It's been a crazy couple weeks and I am glad to report that life is back to normal....almost. We moved to a new house last weekend (thank you Jesus) and even though we had many hands to help, the chore of relocating all your personal belongings can be overwhelming to say the least. So anyway, yesterday I jumped back in the saddle with an 8 mile run and felt better for it. I have fallen a bit behind on my mileage, but I am hopeful that I can make it up and complete the training program in time to run the full marathon on November 22nd.

Please stay tuned for details and most importantly pray with me for direction as we move into 2016 and make plans to grow Living Well Ministries. Last week we sent a few volunteers to a health fair at the Tulsa Community College Northeast Campus and met many students who showed interest in our mission, requesting more information about the ministry. At the end of this month we have another opportunity to serve students along with other folks from the community at the Oral Roberts University 50th Anniversary Celebration on October 24th at the 5K Arena Challenge. Some of the team will compete in the event and some of the team will be at the finish line to share refreshments and encouragement for the participants. 

I will meet with the ORU Aerobics Center Director this week to discuss our Spring community service project and to what level the University desires to be involved. Join with me this week to petition God for revelation knowledge and discernment about exactly where the event should take place (ORU, community center, church, public park) and who should be invited to serve alongside us (vendors, practitioners, health care providers, non-profits, wellness professionals). I am also finishing up our very first quarterly newsletter and contribution card that will be sent out before the years end. Pray for the Lord to guide and lead my efforts in writing blessing me with creativity, charisma and compassion as I reach out to those in contact with the ministry. Finally, I am so excited that the new promotional video is almost complete! We should have the short clip uploaded to the website by the end of this month and the webpage will also a few fresh additions on display. Coming soon!

II Corinthians 4:9-11 Persecuted, but not forsaken; cast down, but not destroyed;

10 Always bearing about in the body the dying of the Lord Jesus, that the life also of Jesus might be made manifest in our body.

11 For we which live are always delivered unto death for Jesus' sake, that the life also of Jesus might be made manifest in our mortal flesh.

Ouchie

For as long as I can remember running has always been apart of my weekly routine. Back in high school I played basketball, softball and ran track so as you can imagine I did plenty of running during those four years. Then in college I had to keep up with all the male cadets during our monthly PT test for ROTC so regular running was a priority. Even after college, I was on active duty in the Army so maintaining my cardiovascular endurance for the 2 mile run portion of my PT test was again a priority.

Then I left the Army and started working as a personal trainer. Running was a workout a still enjoyed, but there was no event to prepare for and no one to chase around the PT track. So I started entering local races and even created a running group at Gold's Gym. This fueled my fire for competition and held me accountable to regular running for about a year.  Then life happened, priorities changed and I had less time to enjoy running. In March I competed in my last race, the Post Oak Trail Half-Marathon and since that event have been lucky to log 5-10 miles a week usually only getting one or two runs.

I say all of that to tell you.... Since I registered for the Route 66 Marathon in November, I have resumed a diligent and disciplined running regiment. And boy, does it hurt! I have never been so sore (well maybe after completing my first marathon back in December of 2012) after a run. Last Sunday I completed 6 miles and have paid for it in aches and pains. Foam rolling, lacrosse balls, warm bath... nothing has soothed the sore muscles. I haven't tried any Bengay, but tonight it's going down!

I digress. This purpose of this blog is not to whine about my running ailments, but instead to encourage others that may be going through a similar scenario as they make a re-entry or their very first entry into the running scene. This stuff is hard, it's very hard on your body and should not be done haphazardly or without a professional's opinion as to whether you can perform the exercise without damage to or loss of health. But for those of you who are in the clear and have a green light to train, don't give up! Take a few days off to rest if you really need a break, and then get back on the grind. The hardest part is getting started, but soon the miles will get easier and the runs more enjoyable. We're in this together! Here we come Route 66 :-)

Hebrews 12:11 (ESV) For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.

Vacation Training... if there is such a thing

Are you supposed to workout on vacation? I guess that depends on your perception of exercise. If we understand the benefits of regular exercise and how necessary it is for our health to enjoy an active lifestyle, I believe more people would make physical activity apart of everyday, whether at home or abroad. John and I enjoyed the long, Labor day weekend at Grand Lake camping. We took bicycles and the jogging stroller and immensely enjoyed exercise in the great outdoors on each of the four day we were out there. And I can't forget to mention swimming, that was probably the best part!

I also need to give you an update on my marathon training and intentional prayer time for the ministry. During my three runs last week (Monday, Wednesday and Saturday) I was only able to log about 10 miles. Due to the holiday and so many various activities ongoing the training was brief but beneficial nonetheless. The Lord spoke to me last month during a prayer session with the Founder of Living Well Ministry (Greg Mcann) about growing the ministry and he clearly said "Cast your net." I shared this with Greg immediately after the prayer time and told him I felt like the encouragement was specifically for the resources needed to fulfill the vision I have been given for the ministry. So last week I got to see this encouragement to cast my net in action both physically and supernaturally. While we were camping at Grand Lake, John and I ran into a fisherman who had a fishing net! It was so cool to watch the man use his net to catch several small fish. 

And last Friday before taking off to enjoy my vacation I had the opportunity to meet with a couple new volunteers to begin planning for upcoming events through the end of this year as well as the two annual events that will occur in 2016 and in years to come.  This was the supernatural part of casting my net and seeing the Lord answer the prayer for human resources. Praise God for sending humble servants to volunteer their time and talents by helping Living Well Ministries share the Goods News of Jesus through health and whole person wellness. I believe this blog is also apart of 'casting my net' to inform others about the mission of the ministry and how they can get involved. So please stayed tuned each week to learn more about Living Well Ministry, how to pray, how to get involved and how I am doing with the Route 66 Marathon training :-)

Mark 10:45 For even the Son of Man did not come to be served, but to serve and to give His life as a ransom for many. 

PS....I want to share an article with you to support my case for regular workouts. Enjoy it and then go get moving!

Position stand addresses aerobic, resistance, flexibility and neuromotor exercise

INDIANAPOLIS – 

The American College of Sports Medicine (ACSM) has just released new recommendations on the quantity and quality of exercise for adults, definitively answering the age-old question of how much exercise is actually enough.

The position stand, titled "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise," reflects current scientific evidence on physical activity and includes recommendations on aerobic exercise, strength training and flexibility. Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM’s overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.

“The scientific evidence we reviewed is indisputable,” said Carol Ewing Garber, Ph.D., FAHA, FACSM, chair of the writing committee. “When it comes to exercise, the benefits far outweigh the risks. A program of regular exercise – beyond activities of daily living – is essential for most adults.”

The basic recommendations – categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise – are as follows:

Cardiorespiratory Exercise

• Adults should get at least 150 minutes of moderate-intensity exercise per week. 
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.  
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.

Resistance Exercise

• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.

Flexibility Exercise

• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.

Neuromotor Exercise

• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
• Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
• 20-30 minutes per day is appropriate for neuromotor exercise.

In addition to outlining basic recommendations and their scientific reasoning, the position stand also clarifies these new points:

• Pedometers, step-counting devices used to measure physical activity, are not an accurate measure of exercise quality and should not be used as the sole measure of physical activity.
• Though exercise protects against heart disease, it is still possible for active adults to develop heart problems. All adults must be able to recognize the warning signs of heart disease, and all health care providers should ask patients about these symptoms.
• Sedentary behavior – sitting for long periods of time – is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle.

“It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise,” said Garber, who is an associate professor of movement sciences at the Teachers College of Columbia University. “We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well.”

The position stand’s purpose is to offer health-and-fitness professionals scientific, evidence-based recommendations that help them customize exercise prescriptions for healthy adults. The position stand is published in the July 2011 issue ofMedicine & Science in Sports & Exercise_®, the official journal of ACSM. To access this position stand, visit http://www.acsm-msse.org/.

-30-

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 45,000 international, national and regional members and certified professionals are dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise science and sports medicine.

Running for a Reason

After running the Honolulu Marathon in December of 2012 and feeling incapable of walking for the following 3 days I told myself: 'self, that was a once in a lifetime event... you can check it off your bucket list now and never do another marathon again'.

That was the case, until I met Amanda and she had run more than one marathon, more than 5, more than I have fingers to count. Oh and she ran a 50 miler too. And last week she convinced me that the 10th anniversary of the Route 66 Marathon on November 22nd here in Tulsa would be a great "second marathon" for me to enjoy. So I acquiesced and signed up for numero dos.

This one will be different though. I intend to use this marathon as an opportunity to help others instead of just losing some weight, getting in shape after the birth of a baby and checking a task off my bucket list. No, this one will be must different indeed. I invite you to join me here, on the blog every week, and keep me accountable to logging the miles required to condition my body for another grueling 26 mile run.

Each Sunday (or Monday when I've had a busy weekend) I will blog about the miles I have ran for the week. I want to share not just the number of miles completed or the time elapsed while training, but I want to be an encouragement to those also working to improve their health. Maybe you're not ready for a marathon yet, but instead your goal is to complete a 5K. If running isn't your forte than maybe your objective is to lose 10 pounds or decrease your body fat percentage by 5%. Whatever the goal, I challenge you to make a plan and stick with it. Keep your word and be true to yourself. Share it with me or someone close to you that will pledge to hold you accountable. Shouldn't we continually strive to improve our life and the lives of those around us anyway?

Finally, the most important motivation behind running yet another marathon (always save best for last) ; to spend time in prayer. Hold on a minute, before you write me off and stop reading because you think I am trying to 'religion-ize' running, please hear me out. For those of you whom have in fact run long distance, you can attest to the meditative state your mind is in while chugging along for 5, 10 even 20 miles. Some folks will throw in the ear buds and listen to music, podcasts or some kind of audio entertainment. I have used my running time in the past to jam out, catch up on NPR broadcasts (nerdy, I know) or listen to a sermon from one of my favorite evangelists. This time around though, I plan to pray for the direction of Living Well Ministries.

During the month of September I am asking the staff, supporters, clients, etc. of the ministry to pray also about what the Lord would have the ministry to do moving forward, under my direction as the new executive director. And please, let me know what is on your heart for the future of Living Well and what God speaks to you about the mission and subsequent execution here in Oklahoma. October will be the first month I begin sharing the petitions of the ministry and those involved with the intercessors that commit to pray on a weekly basis. And during the next three months of marathon training I will blog and share about how the Lord is blessing the ministry and how we are reaching the community with the Good News. Confess your sins to one another and pray for one another that you may be healed. The effective, fervent prayer of a righteous man avails much. James 5:16

Newness of Spring

It has been too long since my last update and with all the changes occurring in our life right now, along with the welcoming of Spring, I am excited to check in with you and hope to hear a reciprocal update J  John just turned 3 on March 27^th and we had such a wonderful time celebrating the week of spring break when Aunt Kim visited with her four little angels (well two of them aren't so little anymore).  What a blessing it was to see them and all together enjoy a pool party with pizza.  This week leading up to Easter has been much anticipated as we look forward to celebrating the resurrection of our Savior Jesus Christ and our church’s annual Risen production.  This four day event is a live theatrical show that is planned and rehearsed for months in advance as we use the illustrated sermon to evangelize to Tulsa and the surrounding areas.  John and I joined the church last October and have since got involved with many different ministries and services.  This month I began taking evening classes at Victory’s Bible College and have enjoyed growing in my knowledge of the Word and going deeper in my relationship with the Lord.  John also attends daycare two days a week at Victory’s Kids Care Center.  Through a weekly fellowship and prayer meeting with ladies at Victory we also got plugged into volunteering at The Demand Project, a non-profit organization that is on a mission to combat and end sex trafficking.  We have been able to donate our time and efforts at the organization once a month and have truly been blessed to watch women and children rescued from a terrible situation as we admit the victims to long term treatment facilities and maintain relationships to aid in their emotional healing and spiritual growth.  If you would like to learn more about The Demand Project and how you can get involved or specifically intercede for the effort check out the website: http://www.thedemandproject.org/

As most of you know the last year I have been working as a personal trainer at Golds Gym.  It has been an incredible opportunity to begin this new career and I love serving others by helping them achieve personal wellness. Next month I will be transitioning to a new job as the fitness manager at Oral Roberts University Aerobics Center.  I will also continue doing personal training and instructing yoga classes.  This opportunity couldn't have come at a better time and was truly an answer to prayer.  About 6 months ago I asked God to allow me to continue working in the fitness field but move me to a church or a faith based ministry.  Not only did He open the door at ORU but He also provided another part time secretary position at St. Luke’s Episcopal Church right across the street from where we live!  There is a nursery in the church and John will be with me during the 2 half days I serve at the church.  Our home church Victory, where John attends daycare, is also right across the street from the ORU campus so my little angel is always close to his momma bear.  I have also decided to leave the military and am waiting on the paperwork to be completed so my status as an inactive Army officer is official.  My heart leaps with joy as I consider how the Lord allowed me to learn and train in America’s army so I can now serve with exceptional experience in the Lords army!  He has been teaching me about spiritual warfare and growing me in the knowledge of our authority as believers.  I am so excited to share what I am learning and teach others about how to defeat the enemy that tries to invade our mind with negative thoughts and lead people to true freedom in Christ by walking daily in the peace we are given through the Holy Spirit.

Please continue to pray for restoration.  Ory and I are still living separately but I have hope that in the future our little family can live happily together.  I know that the Lord has a plan for me and my family and I continue to seek His wisdom for the situation.  Pray specifically for forgiveness and healing in our hearts, guidance for Ory's career/job selection and that we will establish deep roots of faith that will yield much fruit.  Also lift up John as he endures living apart from Daddy. Satan wants to kill, steal and destroy.  Especially faith filled families that are a threat to his dominion of the world.  Jesus has already won the victory and as His children we just have to understand how to walk in freedom from oppression.  

But thanks be to God, who always leads us in triumphal procession in Christ and through us spreads everywhere the fragrance of the knowledge of him. Now the Lord is Spirit and where the Spirit of the Lord is there is freedom.  2 Corinthians 2:14, 3:17

Surviving the Holidays

One of my favorite indulgences during the fall is pumpkin flavored food and drink. I can't seem to get enough of it.  And what's funny is that the stuff is available year round. We can buy canned pumpkin every day at the supermarket, but during the fall the product is marketed as fresh, in season and ripe for the picking so we take the bait; hook, line and sinker. Enjoying a holiday treat once or twice during the month is acceptable, but using the entire fall and winter seasons to overeat sweets and comfort carbs will leave you looking at an extra 10 pounds on the scale, trying to figure out how you gained the weight. Maybe that's why so many New Years' resolutions involve diets. Consumer advertisement is often created to emotionally trigger a response and therefore our purchases and consumption attempt to satisfy those desires. How do we defend ourselves from these enticing, entertaining exhibits that bombard our brains on television, radio, at the grocery store and gas station?  Isolation isn't an option for most of us and honestly if you alienate yourself there's another problem set that will surface. Let me offer a 3 step solution and expound briefly on each recommendation.

1) Education: Understanding the consequences and rewards reaped from eating different foods is a great motivator that can empower people to make healthier choices. Americans are experiencing insurmountable health problems and a severe obesity epidemic due to the current condition of our food industry. The present fast paced information age has fewer and fewer people taking the time to buy fresh foods and cook healthy meals. Instead we fall victim to convenience, carryout and packaged products that are full of toxic preservatives.  Let's get back to the basics of growing gardens, eating fresh produce and teaching our children how to cook with real food. You've got to take some time to watch the new movie Fed Up. This movie illustrates how misinformed this country has become about proper nutrition and how the youngest generations are suffering from the consequences.  There's an old proverb that says, 'give a man a fish and you feed him for a day; show him how to fish and feed him for a lifetime.'  Are we teaching our children how to eat for a lifetime or how to eat for a couple decades from a fast food drive-thru?


2) Encouragement: Create an environment of support for yourself and your loved ones.  Be vulnerable and let people know that you are making a change and need their help. By having the accountability of friends, family and fitness minded fans you will create a community of support that will offer encouragement as you make health and nutrition a priority. Changing the unhealthy habits and distancing yourself from the negative people is no easy feat, but I assure you that the effort is absolutely worth the result. If you take the first step towards change, become a leader in your home, workplace and community I assure you that people will follow. Criticism and critiques will come, so get ready to stand your ground and inform others about your commitment to better health.

3) Exit Strategy: It's the weekend before Christmas and you're hurrying around the mall in an attempt to find that perfect gift for the last relative on your shopping list.  The one person you struggle to buy for every year. While roaming the stores you can't help but enjoy samples of peppermint candy, hot chocolate, pumpkin scones and gingerbread cookies. Before leaving with the back massager for Uncle Bill you've consumed an extra 800 calories and only burned 200 of those while walking around the store.  If this cycle repeats itself you'll be carrying around an extra 5-10 pounds before Santa Claus comes to visit. Now a decision must be made: do we create a calorie counterattack with hours of vigorous exercise or do we war game a plan to avoid the free holiday treats?  Chances are you don't have hours of extra time to invest in working out. It's hard enough getting to the gym for an hour just three times a week before/after your day job. Now you factor in the office party, visit to Grandmas and the church choir performance so the likelihood of any exercise is reduced to a Turkey Trot or Jingle Bell 5K. Let's just decide not to eat the treats. Walk away from the dessert table, avoid the sample booth and evacuate the area.  Flee from the temptation.  If you develop a course of action now, then when you get ambushed with holiday cheer in the form of calories it will be easier to resist the urge to indulge and instead execute the exit strategy.

I want to invite you to join me in the Fed Up 10 day sugar detox. My goal is to start with 10, keep it up for 30 more and then embrace a new lifestyle. We will start on the 28th, right after Thanksgiving and end on Christmas.  Then after enjoying some rewards for our hard work on Christmas, just pick back up and take the new, healthy habit into 2015. A New Years resolution is quite cliche, but this is so much more than that.  We are committing to change the way we eat so that our children don't fall victim to childhood obesity and we ourselves can lead healthy, long lives and enjoy as many years as God will give us here on planet earth.

Check out the website below for details about the Fed Up 10 day Challenge.  And let me know if you're in so we can hold each other accountable, track our progress, celebrate the victory over temptation and freedom from sugar ;)

http://fedupmovie.com/#/page/fedupchallenge