Pony Express 5k

Pony Express 5k
My first race ever!

Saturday, November 12, 2011

Developing Personal Worth

Today I had the opportunity to teach a class on Developing Personal Worth for the ladies at my church.  When asked, I felt very unqualified, but accepted anyway.  I was surprised by the number of women who approached me after and said they had similar struggles.  When you are in your own personal hole, you feel so alone and assume that everyone else has it together.  

After, I was asked to write up a summary that could be given to those unable to attend. an extension of that, I'm blogging my notes on the class.  Maybe it will help someone else.  I am LDS and some terms and literature I reference may be unfamiliar.  I linked them to our church's website so you can read the scriptures and understand the terminology.

Developing Personal Worth
We are constantly assaulted by images defining our worth.  Worth based on our size, fitness, hair style, trendy clothing, the height of our heels and the flash of our bling.    

The latest fashion magazine updates us every month on what we need to do to feel good about ourselves.  And each month we are left feeling empty as we continue to be unable to meet these ever changing standards of style and perfection.  The lack of satisfaction tells us we did something wrong and we must try again, we didn’t get the right cut of jeans or our hair style needs to be updated.   

What lies have you told yourself in the pursuit of these ideals?  That you aren’t thin enough?  Pretty enough?  Why do we continue to look for validation from a source that can never satisfy?  

 As we look for worth in ourselves, we need to have a standard that isn’t fleeting.  What if we look for validation in our relationships with our family, our Savior and ourselves?  
      There came a point in my life that I was at a crossroads.  My life through no conscious choice of my own was going to change.  I could not continue to float on my current path.  I could ignore the signs and spiral down or take control, find sure footing and have a life that I was proud to live.
      Now several years past that defining moment, I have reflected and identified 9 key points to developing a sense of worth in my life. 
1.   Know who you are.  This is critical.  It is the point on which all others are built.  Without a sure knowledge of your divine origins, the author of all lies can find cracks in our lives and gain hold.  Moses 1:4&6 teaches us that God knows us personally.  D&C 18:10 assures us we have worth in his eyes.  D&C 76:23-24 confirms that we are daughters of our Heavenly Father.  And Helaman 5:12 counsels us to build our foundation on Christ who is our Redeemer.
2.  Live with purpose.  Have you ever floated through a day and wondered where it went?  Hours go by as we play on Facebook, mindlessly watch a show or halfway get chores done.  We are all granted 24 hours in a day.  With goals and a plan to achieve them, we can feel a sense of accomplishment at the end of each day.
3.  Be grateful.  In the LDS General Conference, President Dieter F Uchtdorf recounted the story of the Willy Wonka and the Golden Tickets.  Before the Golden Tickets, people loved their simple candy bars, but now were utterly disappointed when they unwrapped the bar to find no Golden Ticket.  They forgot to enjoy what they have and only saw what they didn’t.  As we practice an Attitude of Gratitude, we become more aware of blessings in our lives.
4.  Serve others.  As we serve others, our focus on our own troubles diminishes and we gain confidence in our abilities.  In Relief Society on Sunday, the lesson was about the parable of the talents.  The teacher asked us to share a talent we have.  Out of the whole group, only a couple women spoke up about something they do well.  Why?  Why are we so shy about our abilities?  Because someone else is better?  Because we are afraid to fail?  Why?  The Lord doesn’t need us to be the best, he just needs us to do it.  You don’t have to be a concert pianist to play children’s songs in Primary.  It is Satan who wants us to believe we are not good enough to serve another.  
5.  Love Freely.  Why do we hold back?  I think sometimes we fear pain and rejection from extending ourselves.  Love is a funny thing.  The more you give, the more you have.  When you withhold it, love diminishes.  Everyone has that one friend who always leaves you feeling better than she found you.  The one who genuinely compliments you and builds your confidence.  Be that friend.  Give your love to your spouse, your children, brothers and sisters, friends and neighbors.  
6.  Improve yourself.  I think we should always be learning and growing.  With the internet it is so easy to find free education.  Whether it’s crocheting tutorials on youtube or a cooking blog there is an abundance of information available.  Some colleges even post videos of classes online free.  You may not get the certificate, but you can get the knowledge!  Try new things, have new experiences.  The more you gain the more you can give.
7.  Live clean.  Being clean inside and out instills a sense of well being and self worth.  It applies to every aspect of our lives:  Moral cleanliness, modesty, the Word of Wisdom, physical cleanliness, our homes.  When we sweep away the cobwebs and light the dark places in our lives, we can live with more confidence.  Maybe it sounds silly, but I feel better every day when I have clean laundry to wear and clean dishes to eat off.  The same is true for an emotional cleansing.  Living a pure and honest life leaves you free from fear and with personal value.
8.  Fill your lamp.  In the parable of the Ten Virgins, five were left outside the door because they were unprepared.  Are you prepared for the challenges of your life?  Are you ready to counsel your children in their times of need?  When we read and study our scriptures, listen to the words of our living Prophet and pray constantly, the Lord can recall those things to your minds that you need.  The lamp cannot be filled all at once.  It is drop by drop as we daily learn, increase our faith and build our knowledge that we fill our lamp and keep it lit for us and those around us.
9.  Look to examples.  We all have strong people in our lives that we admire.  There are heroes in the scriptures to pattern our lives after.  Study their lives and character and find strength knowing that someone has gone where you wish to go.  Each of my children is named for two people.  One from the scriptures and one in their family.  Two strong examples for them to pattern their lives after.  My Joshua has a special connection to his namesake.  One day while reading The New Era, Joshua 1:9 was referenced.  My Joshua was born on 1/9.  So he claimed it as his personal scripture and now uses this counsel to guide his life.  
Our Heavenly Father desires for us to be happy.  He wants us to know of our infinite worth.  Only then can we fulfill our purpose.
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”
Marianne Williamson

You are a child of God, what will you do now?

Thursday, August 25, 2011

Helllooooo out there!!!

Hello out there in blogger land!  Ok, it's been forever.  But in my defense, I've been really super busy.  Or at least it feels like it.  

Since we last chatted, I've been to Hawaii, Virginia, Washington DC, and Lake Powell, UT.  I've done one half marathon, 2 5k's, 1 sprint distance tri, and this Saturday I have my first Olympic distance tri.  I've been going to PT for the stupid plantar fasciitis again.  It's a little better.  I'm training for my first marathon, St George, UT on Oct 1 and the Halloween Half on Oct 29.  

I've driven back and forth to schools all summer long for 2 basketball camps, 1 volleyball camp, parade for Hula, a few cross country workouts (till she decided that it might be too much)  volley ball open gym and tryouts, started games and 2 kids in piano lessons.  

Got a LDS mission call for the oldest spawn, (going to Mexico City Southeast)  had to get a passport and expedite it, (fun way to spend an extra $100)  

But best of all, a very dear friend and I decided to go into business together!  She is doing a masters program in health and wellness, and I am a personal trainer.  We have very similar outlooks on life with very different histories of how we came to this place.  

I would love for you to check us out.  The website is in the early stages, and we are planning product launch for January 2012.  Follow us on FB  Options 4 Life  and on our website .  

Right now you'll find weekly workouts, healthy recipes and links to great health articles.  Please leave feedback and let us know what you think and what you need!  Thanks everyone!!!

Thursday, February 24, 2011

Run a little Talk a little, Cheat Cheat Cheat!

ok, now it's a 12 day recap....  I have felt so busy for the last week, but not sure what I've gotten done.  

Before we left, Thursday I did 5, and then Friday an easy 3.

Last weekend we went to Midway for the holiday weekend and had a BLAST!!  We go every year (usually on MLK weekend, but this year it's Presidents day)  The whole fam goes.  Both of my brothers, as many of their kids as can and sometimes we get lucky and some of my sister's kids can come.  

This year was kind of special to me.  My nephew just got home from his mission in Ireland and Scotland, and this summer, my son will leave for two years for his.  And no, we don't know where yet....  Papers should be submitted soon.  So, this is the last year all my kids will be there for a while.  

It's very sobering to face the reality that your babies won't be babies forever and they do move on.  We've had a taste of that with college and him moving out for the school year.  But this feels different.  When he comes home, he won't ever really live at home again.  He'll just visit.  It makes me sad, glad, and a little resentful all at the same time.  

We go up on Friday afternoon and stay through Monday.  Lots of games, tv, talking, tubing, horse drawn sleigh ride, swimming and relaxing....  Which also means, despite good intentions, I ate more than I should.  My oldest bro is an amazing and creative chef... he always makes a fantastic dinner and follows it up by incredible desserts..... Friday was his version of bananas foster.  Oh YUMMMM!  

Then there was the general snacking waaaayyy to much, followed by chocolate dipped strawberries and caramel corn on Sunday.  Meals weren't bad, just all the extra goodies.

So....Saturday had 9 on the plan, but since I missed last weeks long run, I wanted to do 10, and make up a little of the mileage.  Didn't think it would be a problem, there's a treadmill at the clubhouse and I can get it in before everyone comes for breakfast.  But all the sugar the day before plus staying up late left me feeling sluggish and I slept in a little and didn't have the energy to run.  So I did 6 and then went back to make breakfast for everyone and after it was all done and cleaned up, I went back for another slow 4.  I felt like crap!

Monday is normally a weight training day, but since the little gym at the clubhouse is junk, literally, I did all body weight stuff and ran my 3 miles.  Didn't feel much better than Saturday, but I got it done.

I have to say though, Midway was more beautiful this time than any other.  It snowed constantly while we were there.  Sometimes huge, thick, wet flakes and you could barely see the road.  Others, just tiny little wispy flakes.  But it was constant till we were on the road home.  Everything was pristine and white.  We had fresh snow for our horse drawn sleigh ride and the valley was a shimmering wonderland!

When we got home, we ate pizza for dinner.  I did get veggie delite, so it was a little better.  

Tuesday, I decided to start fresh.  I want to get serious about my eating.  I picked up Tosca Reno's book, Eat Clean Diet Recharged.  I'm really liking it.  I'll tell you more about it in a future post.

Spin class was awesome of course!  I left completely spent, seriously, if you have any energy left after a spin class, you don't have your resistance up high enough!

After that.... off for my weekly massage!  It's a new thing and I love it.  My muscles are recovering fast and getting stronger.  Tily works out all my kinks and pays special attention to my hot spots, I don't know how I lived without this before!  Thank you Tily!!!

Wed, strength again.  Killer Workout!!!!  Started off with a timed circuit.  After a 1/4 mile sprint, I had drop sets of thrusters (squat-had to have my butt touch down on a 12" step--followed by a shoulder press with a 40 lb bar)  and pull ups.  21 of each, then 15 of each and last 9 of each.  All three sets under 4 min total or I had to do it again.  Let me tell you!  I'm glad I made it, cause I could barely move after that!  Then I did the rest of the workout, which seemed super easy after that circuit.

Today, 5 mile pace run, ave pace 8:58.  My goal pace for the marathon is 9:09, which is a 4 hr marathon.  So I feel like my actual pace has to be a little faster to account for potty breaks and aid stations.  I'd like to get my actual down to 8:45.  So, it's coming. 

The best surprise of all is that my weight didn't go all psycho on my because of the weekend.  Today I weighed in .5 lb less than last week!  YAY!!  

I promise to talk more about Tosca and her book next time!  See you soon!

Tuesday, February 15, 2011

A little behind

So last Friday, I was scheduled for 3 and then 8 on Saturday.  But Friday was super busy, and I kept saying.... it's just 3, I'll get it in.  Before I knew it, it was time to shower and get ready for our dinner party.  So then I thought I'll just do two runs tomorrow.  No biggie.

The dinner party was awesome!  We have a fun group that gets together on holidays. We hosted the dinner at our house, and my sweet hubby sent me  a DOZEN ROSES!!!    He sent them on Thursday so I'd have them when everyone came over for the dinner.  After dinner we were off to the dance the city youth council put on.  Soooo fun and yummy treats too!  Chocolate dipped strawberries and pretzel rods.  Homemade peanut butter truffles and oreo cheesecake!  Good thing we danced the whole night!

Next morning.....felt like I'd been run over by a truck.  The flu my kids and husband have been fighting hit me full force.  Plus the plantaar faciitis kicked in from dancing barefoot for 2 hours.  

Cancel both runs, get through what I have to and then crash!  Well kind of.  It was the youth church dance, and I was on pick up.  Didn't get home till midnight.  Missed part of church the next morning.  I play the piano for the primary (childrens meeting)  and we are short on pianists in our ward.  Since I'm begging for subs for our vacations, it's hard to not go other times.  

But, with my essential oils, the extra sleep and honey and lemon for the cough.  I felt pretty good.  Good enough to go to the cousins birthday party and an enrichment committee meeting.  

Monday was also a 3 mile run.  It went super slick.  I was at work, so I just did a tread run.  But it was so beautiful, I was wishing I was outside.  

My trainer completely trashed me and my partner in our workout.  (I'd like to think I was still weak from the flu, maybe, but it was a really hard workout)  

So today, still feeling pretty good, but still weak.  thinking about making up some of last weeks missed mileage.  But I'll probably take a nap first.  Tonight is Biggest Loser spin class, sold out once again!  Why do people want to spin for 2 hours?????  Can hardly get a 1 hour class 1/2 full, 2 hours?  Sure enough it's packed!  The other most popular class each week is 3 hours!!!!  Crazy bikers!

So anyway.  This was a a pretty whiny post about how little I've done and weak I am.  But I am actually doing well.  In the past, a flu like this would take me down for a couple weeks.  But the essential oils are miraculous.  Saturday, I would have sworn I was getting a sinus infection.  Used to do 2-3 a year.  Today, barely even congested.  I haven't taken a bit of medication, usually I would have run straight out for antibiotics.  Thank you Annette!!!! 

Thursday, February 10, 2011

Three Day Recap

The training plan has me resting on Monday and Friday, running Tuesday, Wednesday and Thursday with longs on Saturday and cross training on Sunday.....

So some revamping was necessary.  
I've decided to run Monday, cross train on Tuesday (Biggest Loser 2 hour Spin class fits the bill), strength on Monday and Wednesday, run Thursday, Friday and long runs on Saturday.  Hopefully that way I don't get too trashed and do the crash and burn.

So far it seems to be working out.  The only bump this week was covering for my friends Spin class on Wednesday, at 5:30 am.  (Which meant I had to get up at 4:30 after going to bed at 11pm.)  That is a mere 8 hours after my last class ended.  Not a great plan.  I was a wussy teacher and had my class do as I say, not as I do....  I was just beat and didn't have it in me. 

After a nap I was able to do my strength training and it felt great!

Today I did a 5 mile pace run.  Meaning I ran at my goal pace for 5 miles after a 5 minute walk/jog warmup.  It felt great, and I didn't end exhausted, so this gives me a lot of hope that I can learn to sustain that pace for the 26.2.  

At our race committee meeting today, we discussed the "dreadmill" vs outside and the overall consensus was that I am crazy and how can I stand to be on a tread for 5-10 miles?  

Well, I don't love it.  It's certainly more boring, but I do get to watch a good movie, today was Mama Mia!   I love Abba music!  But I can't stand to run outside when it is so bitter cold.  I have to do my runs in the am, usually before 10 and it's still 8-10 degrees.  The afternoons are getting nice, but no bueno for the time.  My lungs get so cold and I cough for hours, sometime days.  But when it's a little warmer, nothing at all.  

The first 2 miles are the worst.  After I take the obligatory bathroom break around mile one, grab the phone and water bottle I forgot, and relax a little, I can settle in and let my mind start to wander away from the display.  

What about all of you?  What is too cold? or is there a too cold?  How do you get through the cold winters, slick roads and unshoveled sidewalks?  Do you hate the tread too?  Is it a necessary evil?  

All I know is I'm ready for some 50 deg days!  Bring on the spring!

Monday, February 7, 2011

1st day of marathon training

So I was asked if I was going to blog about the marathon training.... Well if you're going to ask... How can I refuse?

I'm following Hal Higdons novice 2 plan.  It doesn't focus a lot on what kind of runs you do, mostly just distance.  So I'll be throwing in some speed work, tempo runs and strides in there from time to time.  I know I'm not supposed to set a time goal for my first marathon, but I can't resist.  So far I've hit every goal I set for a first time at the distance.  

Goal is 4:15, dream is 4:00 or less.

So today's run said 3 miles.  That's it.  I decided to do a speed run.  I did a fast 5k,  24:41 with a brisk walk before and after.

Super simple.

I also did 45 minutes of strength training.  I believe increasing overall body strength leads to a happier, healthier runner.   

See you in a couple days....

Wednesday, January 12, 2011

It's all in your head

Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were younger the mind could make you dance all night, and the body was never tired...You've always got to make the mind take over and keep going.

George S. Patton, U.S. Army General and 1912 Olympian
This was my Runner's World quote of the day today.  It fits in perfectly with a lesson I've been struggling with.  Mental strength is a constant battle.  We are attacked on every side with what we should be doing, what we don't feel capable of doing, other's expectations, our expectations.  Sometimes it's overwhelming.  When I don't meet performance goals, I feel less than I am which in turn makes me less likely to meet them the next time.  
 Lately I've felt frustrated as I've tried to take off some pounds to get to what I think would be a better race weight.  It would help me meet my time goals for racing.  It seemed no matter what I did, I could not lower my body fat %.  For those who don't know, I've already lost a ton of weight and went from 37% to 26%, but couldn't seem to break past that point.  Since last summer I gained back a few pounds, but the % stayed the same.  
 This was getting especially frustrating, as I'm a personal trainer and hope to one day be a triathlon coach.  Here's where the mental mess up starts.  How do I help someone else do what I can't seem to do for myself?  How can I possibly train as hard as I do, lift weights as heavy as I do, run the miles, teach spin, and not see any change in my body's composition?  Who am I to preach to other people?  Why should they trust me?  I think it was starting to show in a lack of confidence some days.  
So, which is it that matters?  Reality or warped mental perspective?  I asked my boss to measure me with calipers.  I haven't done this for over a year and was hoping to hear some different news.  I had every reason to trust the handheld monitor.  Both times I had been calipered before, I had results within .2% of what the handheld said.  
When she handed my my printout with results, I was stunned!  19.4% bodyfat!  I have been walking around with a hangdog expression thinking I had 15-20 lbs of fat to get where I wanted to be (20-22%), wondering why I was struggling so much.  Here I was feeling like a failure, when in reality, I had already exceeded my goal.  I just looked the wrong place for validation.  People would tell me I didn't need to lose it, but I "saw" it there.  Even though it wasn't.  Yes, I do want to do about 8 lbs, but that's a big difference in goal and approach.  
When I thought I was unsuccessful, I acted like it.  But with a reality check, I have a whole new outlook.  It's amazing what a change of attitude can do for you.  I feel more confident, more knowledgeable, more able to help others reach their goals.
Nothing changed except my mind, so it really is all in your head.  My mom always used to say, "whether you think you can, or think you can't.... You're right."