Tips to Embrace the Cold

This is what we look like in the heat!

I get over heated very easily. If it is over 80 degrees outside I'm done. If I try to run I won't get very far before I'm gasping for breath and feel like I'm going to die. My face turns beet red and if I push myself it will quickly become heat exhaustion. I've learned to tell the difference between pushing through a tough workout and pushing through when I'm over heated.

Makes sense that I enjoy running in the cold. I feel like I can run faster and more easily because I'm not worried about the heat. However, running in cold weather poses some challenges and apparently, from a quick google search, it can be dangerous if you have asthma or another lung condition because cold air irritates your lungs.

Since running outside is much more fun than a boring treadmill or laps around an indoor track, here are three essential cold weather running tips:


1-Walk to Warm up-Take it slow and easy to let your body warm up and adjust to the temperature. Walk for a minute or two before you run and at the end of your run to cool back down. I'm a fan of walking to help pace yourself and to build up distance more quickly. So, I always walk to warm up, run as far as I can, walk to catch my breath, then run more. I've always found that I feel like I'm about to die and then after I walk a bit I feel like I can run even further/easier. Walking also is a great way to train your feet to withstand the miles before you may be able to run as far as you would like.

Bottom layer when it is below freezing

2-Wear layers-A bottom layer that will keep moisture away from your body and top layer that does the same, keeping wind and water out. I usually wear yoga pants and short sleeves with a jacket, but if it is really cold I will wear tights and long sleeves as a bottom layer and a fleece as a top layer (or a water repellent outer layer if needed). Most importantly, cover your ears with a headband or hat and keep your fingers warm with gloves. You may even want to cover your mouth and nose with a scarf or balaclava. I've found that my feet and hands will warm up as I run, but my ears and nose stay cold if they aren't properly covered. Layers allow you to remove or add back on clothes as needed as you warm up or feel cold.


3-drink Water often-Even though it is cold, you will still sweat and need to stay hydrated when you run. Drink often before, during, and after your workout. If I'm only going 1-3 miles, I will leave water at home and drink before and after, but if I run more than that, I like to stop every 2-3 miles and drink some water. You should also fuel up before you run by eating food that is easy to digest with carbs and protein (banana, toast, muffins, peanut butter, nuts, crackers). According to Ilana Katz, a fitness dietitian I met at a bicycle expo in Atlanta, if you run on an empty stomach you will end up burning muscle instead of fat (wouldn't that be a waste?). Give your body plenty of fuel to burn. Eat the same types of foods post workout to replenish your energy stores.

Ears covered, collar popped, gloves on, I'm toasty!

I'm a fan of braving the cold, but I don't try to run in the ice or snow (that's what cross country skiing is for). It's also not very fun to run in the rain, although it can be refreshing from time to time. So, below is a great option if the weather just begs you to stay indoors. These are workouts you can do in the warmth and comfort of your own home. This video is one of my favorites. It is nine minutes, standing the whole time, and is a great cardio and abdominal workout.

Fitness Blender is a husband and wife team who have FREE workout videos at their website and on YouTube. They do a great job explaining proper form. My favorite videos are of Kelly, with Daniel explaining the form and keeping track of the time for you. His voice is calm and encouraging and it makes it all feel very simple and easy. Check out their website here.

Would you rather workout in the summer or the winter? Ironically, the winter so far in Tennessee has felt more like spring with a little bit of fall. Today it was snowing and the temperature was still above freezing! Perhaps it will truly be winter soon. I'll be ready to get out and run no matter the temp! Now that you have my cold weather tips, hopefully you'll embrace the chilly weather. Bundle up and give it a try!

Keep that Youthful Spirit

I was listening to a song by Band of Horses in my car this week and when it was over I had a moment of sadness (that the song was over), then I hesitated for a moment before I pushed the back button and started the song over again. It's one of my favorite songs, I was alone in the car, so why not play it over again? and again, and again?

Here is the song for you to enjoy as many times as you would like:

When I was younger I used to play a song over and over again until I had it memorized. My poor parents! This week had me thinking that there are several things I used to do that made me happy that I don't really do anymore. Maybe it is because I am older and wiser. For instance, I used to be fearless. I didn't worry about what I ate or drank (more chocolate cake and cherry coke please!), I listened to whatever I wanted, watched scary movies, and walked around cities like Atlanta or New York by myself without a care in the world.

Top of the hill

It's hard to tell from the picture but this was one of the hills at my elementary school that we would ride our bikes down, trying to avoid the trees to get to the big field at the bottom. I landed in the bushes a few times. The telephone pole helps show the steepness. 

When I was 10 or 11 I would regularly put my bike at the top of the tallest, steepest hill I could find in our neighborhood and then sail down it as fast as I could. Sometimes I would crash and sometimes I wouldn't. I went home with bumps and bruises and perhaps a little more caution? Today, I will squeak the breaks all the way down a hill. I don't want to go too fast! Some of that caution I've learned is a good thing, but I think there are several things I need to revive from my childhood to make my life a little more fun, silly, and fulfilling.

 Here are some of the things I thought of:

• Writing down my hopes and dreams on a regular basis. I kept a journal from the age of 8 through college but stopped writing after I got married. 
• Singing and Dancing. All the time, every chance I could get. 

Doing the locomotion at one of our "dessert theater" productions for the neighbors

• Spending hours upon hours with my friends. It helped that we were in school all day together, but then we wanted to spend as much time together as possible after school. I remember walking my friend Ruth home and then she would walk me halfway back to my house. 
• Praying uninhibited. This is one where I think I've matured in my prayer life in a lot of ways because I'm more intentional, I don't just ask for what I want all the time, and I've grown to have a closer relationship with God. However, when I was younger I would just pray about whatever, whenever, and I never worried what I said or how I said it. I don't think that's necessarily a bad thing.
• Getting bored. Ok, I don't think I've ever been bored in my life, but when I was younger I had time on my hands to just sit and contemplate the meaning of life, or the color of my walls, or the color of my crush's eyes. ;)
• Laughing as much as possible. My friends and I were always laughing and being silly. We would quote something funny and laugh hysterically. My friend Sarah was the best at this. She had a quote for every situation. Actually, I don't think it mattered if it fit the situation, we would still laugh. Here is my favorite Sarah quote that I still use today: Sarah was at a restaurant (Shoney's maybe?) and was coming out of the bathroom as a woman was entering and ran into her. The woman said, "Uh oh, Cooz me baby!" It's really better when it's said with some attitude. It'll make me laugh even though I wasn't even there when it happened! That also just shows that Sarah is a good story teller. 

The girls I went to Elementary School with

I'm sure the girls I went to school with will be very happy to see the pictures I've chosen to share of them! ;) It just portrays the silliness and fun we had together.

The girls I went to High School with

So, in the effort to share more fun and silliness here are two videos that will bring out your youthful spirit. The first one is from FemFusion Fitness and is about 8 minutes long. It is a great stretch to make you feel good and put a smile on your face.

 The next one combines my love of yoga and Harry Potter. This is a great one to get kids interested in yoga, but also is just a fun way to bring some magic into your day! She has several videos with other themes (Star Wars, Frozen, etc.)

Finally, Meet Meddy Teddy! With the intention to teach kids about yoga and mindfulness, this adorable bear will bend and stretch into every yoga pose imaginable. You know you want one!

From MeddyTeddy.com

Exercise should be fun. It shouldn't be boring, stressful, or something you have to drag yourself out of bed to do. It should push you and challenge you, but it should also motivate you, relieve stress, and have you feeling renewed and refreshed! I'm going to refuse to let exercise be a chore, but allow myself to enjoy it, have fun, and let go of my inhibitions.

Can we do that in life as well? Let go of anything that is holding you back and make time for what really matters! What's on your list of things that will help you revive that youthful spirit?

Get to Stompin'

This post has a theme song! Click here for some background music. Then you'll want to add this song to your workout playlist and thank me later.

I wouldn't call myself someone who is obsessed with shoes, but after reading this post you may not believe me. I don't understand buying shoes that you will never wear, but I do own a pair of shoes that are still in the box and have been waiting for over a year to be worn.

Brooks Launch

These are the shoes I will train for my marathon in. The Brooks Launch 3 are a lightweight running shoe. I buy my shoes a half size larger than I normally wear to give my toes plenty of space and prevent blisters or my toenails hitting the end of my shoe. I love lightweight running shoes. It feels like you have nothing on your feet. I don't want to drag a heavy shoe up a hill with me.

The Runner's Hub in Clarksville, TN

Support local and you can be awesome too!

I purchase most of my running shoes at The Runners Hub, a local running store here in Clarksville, TN. While you are there you can get a gait analysis (free if you buy shoes or $15). You will run for a minute on a treadmill while they video your feet. Then they will check to see if you turn your feet out or in when you run (underpronation or overpronation) and can tell you if you need more supportive shoes. Having the correct support can prevent injuries like knee and hip pain or tendinitis. Here is a breakdown of pronation from Runner's World if you would like to learn more.

The Runner's Hub also hosts a group run every Thursday and has info on running events in the local area. Check out their website for more information.

"I need two pair!" I bought a pair of trail running shoes during The Runner's Hub after Christmas sale. I was feeling a little snobby about wearing my road running shoes out on the trails, especially one day when it was muddy. Of course I bought a pair of Brooks because they are amazing.

Brooks Caldera Trail-Running Shoes

These shoes are specifically built for trail running due to the knobby outsole that provides more traction than a road running shoe. They are also pretty lightweight and have extremely comfortable cushioning. Apparently you can also secure gaiters to your shoes with an integrated gaiter tab. I don't own gaiters, but if I take these out in the snow I might have to get some and try them out.

Hope you enjoyed listening to Nelly. His song always makes me smile and I really thought it was crazy until I saw a documentary on Netflix called Sneakerheadz. Wait, I still think it's crazy, but the documentary was interesting. Here is the trailer:

          

Blessings through Infertility

Percy Warner Park

What are you passionate about? The photo to the left encapsulates several of my passions: my awesome husband, exploring new places, being outside in nature, running and hiking.

Over the past few years, I've felt my passion for running, traveling, singing, doing my job, and living life to the fullest slipping away.

My mom died suddenly and unexpectedly in 2013. I questioned God's kindness and became very depressed. I believed in God and believed that he loved me enough to save my soul, but I didn't think God could possibly be interested in the details of my life. Those details might be a huge deal to me, but God had infinitely larger and more important things to concern himself with. Who am I that he would look upon my life? Why should he interfere or care? He is God. He is all knowing. He is all powerful, and He owes me nothing.

My beautiful mom with my brothers and I

I've never felt a strong desire to have children. I thought maybe God left the mom gene out of me. Luke and I have said many times that God may not want us to have children. There are all kinds of things God may have in store for us that would be easier to do without kids. Three years ago I spent quite a bit of time in prayer and searching about whether God wanted us to have kids. We felt God leading in two ways: 1) he wanted us to do foster care. 2) he wanted us to try to have children. So, in our own wisdom (ha!) Luke and I decided it really made the most sense to try to have our own children first, and then we would do foster care at some point in the future. Two years later it was pretty clear we weren't going to have biological children and fortunately we came to our senses and became obedient in becoming foster parents.

I struggled with God to make sense of why he would lead me in the direction of trying to have children and then break my heart when it didn't happen. I felt a very clear word from him that he wanted us to conceive. Did I make a mistake in hearing from him? Why would I go from not even having that desire, to crying every month when it didn't happen? I couldn't make sense of it. Was he just mean?

Through the disappointment of my circumstances God has been teaching me that he is in charge and I'm not always going to understand why specific things happen or the timing of certain events. Lauren Daigle sings this idea beautifully in her song, Trust in You. God sees the bigger picture and there is a reason he doesn't move every mountain out of our way. God has asked me to die to myself and I am challenged by the first words of the song, "Letting go of every single dream, I lay each one down at your feet." Click here to listen. This was an important lesson to learn, and this song reminded me to trust in God.
But it wasn't the whole picture.

God didn't just want me to trust him because He is God, he also wanted me to know that he loves me. I mean, really loves and cares for me. He has completely baffled me. He took me on a journey through trying to have children and taught me that he cares very much about the details of my life. He cares about my health, my body, my dreams, my thoughts. I'm immediately humbled to think that I even doubted.

Riley and Olive enjoy the ocean

After my surgery in August, I was in Pawley's Island listening to the waves crash. I was happy to be recovering from surgery (especially at the beach) but I was still in pain and wrestling with God. When I went off birth control pills a desire to get pregnant began to grow in me. I just assumed it would happen immediately. I began making plans. Looking back those plans make me feel like an idiot and are another reminder to give up control. Not because I am forced to turn over control to God, but because he is worth trusting with my entire life, every single detail.

If God had not sparked in me that desire of getting pregnant, I would have stayed on birth control pills and had endometriosis building up inside me without even feeling it. It would have caused much more harm over time and I wouldn't have known it was there. It took going off the pills and then feeling all the pain that came with it, to find out there was something really wrong. Feeling that pain led me to get the help I needed, and for that, I am so thankful.

I now see how absolutely loving God is to care enough about my physical body, to lead me down this road so I could get help. It actually amazes me. God has strange ways, but he is so loving towards us. It is so shameful that we doubt him and think he is mean or doesn't care. Hopefully this will stick with me and I won't easily forget, that in those moments when I have no idea what he is doing, he is loving me and I can trust him.

Why does God care that I love to run? Why does he care about my job? Why does he care about me singing? Zephaniah 3:17 speaks of God's love towards us. A mighty warrior who takes great delight in us. He cares about these things because he loves us. 

Zephaniah 3:17