Hopefully you spent January working up towards running for at least 25 minutes at a time. If you are having difficulty, I suggest checking out the Couch to 5K Running Plan here.
I would highly recommend exploring cross training activities this month to see which ones you like and which ones fit your schedule and your budget. Cross training is vital to injury prevention, motivation and endurance. Muscles catch on really quick so we must keep changing up the activity if we expect changes in our physical abilities. Check out the January blog post here for some of my favorite cross training workouts. One I would add to that list is a strength training class like Body Pump or something similar. Body Pump is one hour of strength training using light weights or your own body weight at high reps. You WILL remember every single one of your muscles after this workout. I suggest a light run or yoga after you do something like this for the first time to flush your lactic acid and prevent serious soreness on the second post-workout day. Body Pump is offered at the Castle Rock rec center (check schedule here) and a similar class is offered at the Parker rec center (see link under resources).
Continue this month with maintaining or working up to running 25 minutes at a time at least 3 times a week and work in some cross training days as well. Focus on nutrition to fuel your workouts. Garbage in means garbage out. Check out Sheri Rose Shepherd's Fit for My King February Challenge here for some good nutritional guidance and encouragement in the Lord.
We’ll start meeting for group runs in March! Yeah! And remember, if you are joining in on the Bolder Boulder 10K, we would like to register as a group by February 28th! See post here for more race info.
Also, on Sunday, March 14, 2010 is the Running of the Green Lucky 7K (4 miles) in Lodo! I hear this is a blast! Join in on the fun! Register here.
Tuesday, February 2, 2010
Monday, February 1, 2010
Run With Endurance
“Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.” (Hebrews 12:1)
I’m 5’2” (if you are rounding), my BMI index isn’t impressive, I’m slow as molasses and I’m just not what you imagine when you think of a runner. I obviously wasn’t a supermodel to start so 35 years and 2 kids certainly haven’t helped matters. I’ve learned over the years that there is little reward from running a race with speed while looking beautiful. But, running with endurance in the presence of God? The rewards are countless… and beautiful indeed! It’s all about focus. It’s more victorious to stand at the start of an x mile journey without fear of what lies ahead – knowing that if you have the right focus, you will make it to the end to claim the prize no matter your speed! I want to be a woman who can laugh at the days (or miles) to come (Proverbs 31:25b).
When I started running, I was a smoker who could not complete a ½ mile loop around a nearby lake without walking. My last race before I had children was a half-marathon (13.1 miles). And today, I have been smoke-free for 11 years! Our determination alone can accomplish incredible things. So what would happen if I completely surrendered to God and completely relied on His power, not my own? O yes, I think there would be laughter indeed. Every day a celebration of what lies ahead! Perfect peace, perfect love, perfect relationship with God in a house built for me where my waistline and heart condition are forgotten nuisances in the presence of the One who was and is and is to come!
Just get your toes on the starting line…. He’ll do the rest!
I’m 5’2” (if you are rounding), my BMI index isn’t impressive, I’m slow as molasses and I’m just not what you imagine when you think of a runner. I obviously wasn’t a supermodel to start so 35 years and 2 kids certainly haven’t helped matters. I’ve learned over the years that there is little reward from running a race with speed while looking beautiful. But, running with endurance in the presence of God? The rewards are countless… and beautiful indeed! It’s all about focus. It’s more victorious to stand at the start of an x mile journey without fear of what lies ahead – knowing that if you have the right focus, you will make it to the end to claim the prize no matter your speed! I want to be a woman who can laugh at the days (or miles) to come (Proverbs 31:25b).
When I started running, I was a smoker who could not complete a ½ mile loop around a nearby lake without walking. My last race before I had children was a half-marathon (13.1 miles). And today, I have been smoke-free for 11 years! Our determination alone can accomplish incredible things. So what would happen if I completely surrendered to God and completely relied on His power, not my own? O yes, I think there would be laughter indeed. Every day a celebration of what lies ahead! Perfect peace, perfect love, perfect relationship with God in a house built for me where my waistline and heart condition are forgotten nuisances in the presence of the One who was and is and is to come!
Just get your toes on the starting line…. He’ll do the rest!
Saturday, January 30, 2010
120 Days 'til Race Day!!!
When I ask women to join me in running the Bolder Boulder, a 10K (or 6.2 mile) race every Memorial Day in Boulder, Colorado, I usually get laughter as a response. Not laughter out of pure joy for the invitation, I have a feeling, but laughter out of the absurdity of the idea. Enter God's Word:
“My grace is sufficient for you, for my power is made perfect in weakness. Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.” – 2 Corinthians 12:9
God parted the Red Sea through Moses, tore down the walls of Jericho using Joshua and his army, and empowered a little boy named David to defeat Goliath with a slingshot and a single stone. So if you think running 6.2 miles is impossible, might I suggest you call upon a higher power?
Don’t get hung up on the physical task. This isn’t about laboring for 6.2 miles, it’s about running after your Savior, your Deliverer, your Provider, your Redeemer, your Whoever You Need Him to Be Right Now! God invites you to shed the weight of your burdens and rest in Him… at the very least, accept that invitation!
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” – Matthew 11:28-30
It’s amazing how you can find rest in the most unexpected places as long as your eyes are fixed on Jesus. Won’t you join me? You CAN do this!
For those interested in running this year’s Bolder Boulder, let’s register together by February 28th so we can ensure we are in the same wave as well as an early, non-qualifying wave. Email me at mikelisafischer@msn.com if you are interested in being registered with us!
If you plan to qualify for an earlier wave, that’s GREAT! We can still train together and do all the pre- and post-race stuff together.
If you are worried about your pace and running the race alone, invite a friend along to accompany you! Last year, they allowed iPods as well. For more race information, go to http://www.bolderboulder.com/.
As a last note, the Running of the Green Lucky 7K will be held Sunday, March 14, 2010 in Denver. Go to http://www.active.com/running/denver-co/runnin-of-the-green-2010 for more information. This race is a qualifier for the Bolder Boulder, meaning if you run this race at a sub-10 minute mile pace, then you qualify for the first 32 waves of the Bolder Boulder.
Please note – you DO NOT NEED to qualify to run the Bolder Boulder.
I look forward to this journey with you and can't wait to see what God reveals when we seek Him with a whole heart!
“My grace is sufficient for you, for my power is made perfect in weakness. Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.” – 2 Corinthians 12:9
God parted the Red Sea through Moses, tore down the walls of Jericho using Joshua and his army, and empowered a little boy named David to defeat Goliath with a slingshot and a single stone. So if you think running 6.2 miles is impossible, might I suggest you call upon a higher power?
Don’t get hung up on the physical task. This isn’t about laboring for 6.2 miles, it’s about running after your Savior, your Deliverer, your Provider, your Redeemer, your Whoever You Need Him to Be Right Now! God invites you to shed the weight of your burdens and rest in Him… at the very least, accept that invitation!
“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” – Matthew 11:28-30
It’s amazing how you can find rest in the most unexpected places as long as your eyes are fixed on Jesus. Won’t you join me? You CAN do this!
For those interested in running this year’s Bolder Boulder, let’s register together by February 28th so we can ensure we are in the same wave as well as an early, non-qualifying wave. Email me at mikelisafischer@msn.com if you are interested in being registered with us!
If you plan to qualify for an earlier wave, that’s GREAT! We can still train together and do all the pre- and post-race stuff together.
If you are worried about your pace and running the race alone, invite a friend along to accompany you! Last year, they allowed iPods as well. For more race information, go to http://www.bolderboulder.com/.
As a last note, the Running of the Green Lucky 7K will be held Sunday, March 14, 2010 in Denver. Go to http://www.active.com/running/denver-co/runnin-of-the-green-2010 for more information. This race is a qualifier for the Bolder Boulder, meaning if you run this race at a sub-10 minute mile pace, then you qualify for the first 32 waves of the Bolder Boulder.
Please note – you DO NOT NEED to qualify to run the Bolder Boulder.
I look forward to this journey with you and can't wait to see what God reveals when we seek Him with a whole heart!
Thursday, January 14, 2010
Is There a Nutritionist in the House?
There are so many opinions out there as to what we need to put in our bodies and not put in our bodies, what causes cancer and what cures cancer, what makes us fat and what doesn’t! What scientists told us was bad for us 10 years ago is suddenly good for us today or vice versa. It’s mind boggling!
I believe in simplicity. I don’t believe in research, I believe in my God. So, if God made it, it’s probably good for you. But, God made a lot of things that are good for us so there are still a lot of choices to make in one grocery trip! I’m not a nutritionist, but I have done my own investigative work and discovered a list of what some call the Superfoods. Superfoods are those packed with multiple vitamins and minerals and are the most beneficial to the body. And you’ll probably notice something – a lot of these foods are located in a grocery store’s perimeter… what a time saver!!!! These are just my thoughts… I would love to hear yours!
Superfoods and other good stuff
-Black beans (and other legumes)
-Blueberries (and other berries)
-Green veggies like broccoli, asparagus, and Brussels sprouts as well as crucifer veggies like cauliflower.
-Chocolate!!! Dark chocolate is best. Nutritionists say Dove’s processing preserves nutrients best.
-Oats – the less processed the better. For the gluten free ladies in the house, you’ll get the same benefits from beans and lentils as well as apples.
-Onions (raw is best) as well as garlic, shallots, leeks, green onions and chives.
-Salmon (and other Omega-3 rich fish like tuna). Of the 5 types of salmon, King salmon are richest in Omega-3.
-Soy such as tofu, Edamame beans, soymilk just to name a few.
-Dark, leafy greens like spinach and kale
-Sweet potatoes as well as carrots, butternut squash and orange bell peppers.
-Tomatoes
-Turkey
-Nuts (walnuts and almonds are at the top of the list)
-Avacado
-Red wine, green tea and black tea
-Yogurt (watch out for the sugar-packed varieties!)
-Eggs (keep hard boiled eggs in the fridge for hunger attacks – they keep for 7 days after boiling)
-Use sea salt instead of table salt
-And the best for last, WATER, WATER, WATER and more WATER! The more you exercise the more you need!
Sugar substitutions
Use cinnamon, honey or agave nectar instead of white sugar. And whatever you do, avoid artificial sweetener!!! By definition, this one should be obvious but you can find it in the most unexpected places. Most of the mainstream brands of yogurt labeled “light” have artificial sweetener.
A note about oil...
Extra virgin olive oil for cooking and nut oils for salad dressings are best. Avoid hydrogenated oils!!! Here’s the lowdown – fully and partially hydrogenated oils have been altered by man by adding a hydrogen atom and thus making the molecules unrecognizable to the human body. Why do manufacturers add this molecule? It extends the shelf life. Read the ingredients not the trans-fat content. And just know that the more processed the food, the more likely it is to have hydrogenated oils.
I believe in simplicity. I don’t believe in research, I believe in my God. So, if God made it, it’s probably good for you. But, God made a lot of things that are good for us so there are still a lot of choices to make in one grocery trip! I’m not a nutritionist, but I have done my own investigative work and discovered a list of what some call the Superfoods. Superfoods are those packed with multiple vitamins and minerals and are the most beneficial to the body. And you’ll probably notice something – a lot of these foods are located in a grocery store’s perimeter… what a time saver!!!! These are just my thoughts… I would love to hear yours!
Superfoods and other good stuff
-Black beans (and other legumes)
-Blueberries (and other berries)
-Green veggies like broccoli, asparagus, and Brussels sprouts as well as crucifer veggies like cauliflower.
-Chocolate!!! Dark chocolate is best. Nutritionists say Dove’s processing preserves nutrients best.
-Oats – the less processed the better. For the gluten free ladies in the house, you’ll get the same benefits from beans and lentils as well as apples.
-Onions (raw is best) as well as garlic, shallots, leeks, green onions and chives.
-Salmon (and other Omega-3 rich fish like tuna). Of the 5 types of salmon, King salmon are richest in Omega-3.
-Soy such as tofu, Edamame beans, soymilk just to name a few.
-Dark, leafy greens like spinach and kale
-Sweet potatoes as well as carrots, butternut squash and orange bell peppers.
-Tomatoes
-Turkey
-Nuts (walnuts and almonds are at the top of the list)
-Avacado
-Red wine, green tea and black tea
-Yogurt (watch out for the sugar-packed varieties!)
-Eggs (keep hard boiled eggs in the fridge for hunger attacks – they keep for 7 days after boiling)
-Use sea salt instead of table salt
-And the best for last, WATER, WATER, WATER and more WATER! The more you exercise the more you need!
Sugar substitutions
Use cinnamon, honey or agave nectar instead of white sugar. And whatever you do, avoid artificial sweetener!!! By definition, this one should be obvious but you can find it in the most unexpected places. Most of the mainstream brands of yogurt labeled “light” have artificial sweetener.
A note about oil...
Extra virgin olive oil for cooking and nut oils for salad dressings are best. Avoid hydrogenated oils!!! Here’s the lowdown – fully and partially hydrogenated oils have been altered by man by adding a hydrogen atom and thus making the molecules unrecognizable to the human body. Why do manufacturers add this molecule? It extends the shelf life. Read the ingredients not the trans-fat content. And just know that the more processed the food, the more likely it is to have hydrogenated oils.
Pray for wisdom and will power. Don't throw everything in your pantry away and start over. Make small changes - replace one bad food with one good food each day. What is working for you? What recipes do you have that incorporate some of these foods? Let's encourage and help each other!
"And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together,... but let us encourage one another..." (Hebrews 10:24-25)
Wednesday, January 6, 2010
It Starts With a Choice
Daniel had a choice… he could eat the king’s royal food which would please King Nebuchadnezzar or decide he would not defile himself in that way and please the King of Kings. He could face certain death from the earthly king he could see or honor the Heavenly King he could not see. Daniel could take an earthly reward of immediate satisfaction or invest in a heavenly reward of eternal life. What would he choose? Daniel 1:8 tells us he chose the King of Kings and immediately following that choice, in Daniel 1:9, God shows up! Daniel chooses and “Now God”! God protects Daniel from King Nebuchadnezzar and uses Daniel to glorify Himself. I just love that! It starts with a choice, our choice, and “Now God”.
Daniel 1:15 reveals that Daniel’s godly diet made him look healthier than those eating the royal food. People could tell Daniel was different. When we choose the ways of the Lord, He will show up and help us succeed in order to bring glory to Him! Paul encourages us in Philippians 2:13 with these words: “God is working in you, giving you the desire to obey him and the power to do what pleases him”. I don’t know about you, but I have to let out a sigh of relief with that one! Only God's power can keep me from the comfort foods I so enjoy and kick me out on the running trails! The choice isn’t always easy but God wants us to choose Him so He works within us, giving us a desire to please Him.
And now, our choice... We can choose to glorify God with our bodies or indulge in the royal feast. We can choose the calorie rich foods and the comfortable couch or the Bread of Life and the path less traveled. I want my choice to be followed with “Now God” just like Daniel! How about you?
Lord, I choose you. I choose the Bread of Life and the path less traveled. Help me walk in Your ways. Give me the wisdom to choose foods that are worthy of Your temple and that will ultimately glorify You. Lord, work within me and give me a deep rooted desire to obey you and the power to do what pleases you. Amen.
Daniel 1:15 reveals that Daniel’s godly diet made him look healthier than those eating the royal food. People could tell Daniel was different. When we choose the ways of the Lord, He will show up and help us succeed in order to bring glory to Him! Paul encourages us in Philippians 2:13 with these words: “God is working in you, giving you the desire to obey him and the power to do what pleases him”. I don’t know about you, but I have to let out a sigh of relief with that one! Only God's power can keep me from the comfort foods I so enjoy and kick me out on the running trails! The choice isn’t always easy but God wants us to choose Him so He works within us, giving us a desire to please Him.
And now, our choice... We can choose to glorify God with our bodies or indulge in the royal feast. We can choose the calorie rich foods and the comfortable couch or the Bread of Life and the path less traveled. I want my choice to be followed with “Now God” just like Daniel! How about you?
Lord, I choose you. I choose the Bread of Life and the path less traveled. Help me walk in Your ways. Give me the wisdom to choose foods that are worthy of Your temple and that will ultimately glorify You. Lord, work within me and give me a deep rooted desire to obey you and the power to do what pleases you. Amen.
Monday, January 4, 2010
Go! Slowly...
It's time for rubber to meet the road... literally! As we welcome the New Year, below are some thoughts for a January workout plan. Before I go any further, I highly recommend that if you don’t know your body well enough to know what it needs or what it can withstand, make an appointment at your local recreation center or gym to speak with a personal trainer as well as consult your doctor. I don’t know what your goals are to maintain or restore God’s original workmanship – this is just generally what I do to wake my muscles up after the calorie-packed, exercise deficient holiday season.
If you can get yourself moving 3 days a week for at least 30 minutes, that’s a great start! My ideal winter regimen is 2-3 days of running and 2 days of some low-impact activity.
Running
If you can’t run for 25 continuous minutes that should be your goal for the month! For most of us, that’s between 2 -2½ miles. Remember, we’re starting slow. We want an injury free running season! If you are new to running, check out The Complete Running Book for Women.
Start off slow and run for as long as you can until you have to walk. When you feel up to it, run again with the goal of running longer each day you go out. By the end of the month, you should be able to run 25 continuous minutes comfortably. Notice I did NOT say swiftly! Remember to warm up and stretch afterwards as well.
Cross Training
Below are some of my favorite cross training activities, but you should experiment to find what works for you and your schedule/budget!
1. Yoga – Core Power Yoga has a studio here in Parker as well as studios across the metro area. This is hard on the budget but if you have limited time to dedicate to fitness, Hot Yoga is the best use of your time! Some recreation centers (Castle Rock) also have Hot Yoga at a fraction of the price as well as non-heated yoga classes. There are also a ton of DVDs out there that can be just as effective.
2. Pilates – I’ve never done Pilates in an actual studio. But I have a few Pilates DVDs that I just love and find very effective. I favor the Winsor Pilates programs as well as Denise Austin’s Pilates workouts.
3. Weight-lifting – Muscle mass is necessary to burn fat. Usually women need to load themselves full of protein and other “supplements” to actually get big from weight-lifting, so don’t fear it! You can use actual weights or resistance bands or your own body weight. Next time you are at the gym, check out what other people are doing and take note. Select exercises that will target the areas you typically struggle with. A great resource for some of the basic exercises and how to put them together in a routine is Body for Life by Bill Phillips.
4. Zumba – I’ve not actually tried this yet but am signed up for classes at the Parker Rec Center. Zumba is a fitness class based on Latin dance moves. The Parker Rec Center is offering a free class party this Wednesday, January 6.
5. Swimming – One of the most beneficial cross training activities out there! And this is something that you can do long after you have to hang up your running shoes.
6. Rollerblading – Although not quite the season for it, rollerblading is great for your butt and both the inner and outer thighs, 2 of my personal “trouble areas”.
The most important part of physical exercise is to prayerfully consider your body and do what it requires – physiologically (so, nutrition and movement). There may be days your body is telling you to back off. There may be days you just don’t make it, for a thousand different reasons. We all have those days. But just as God is gracious with us, we must also be gracious with ourselves. A missed workout is yesterday. This is today. What are you going to do today? “This is the day the Lord has made. I will rejoice and be glad in it! “(Psalm 118:24)
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