Quiet

To my local running friends and my Atlanta running friends: It's time to sign up for the big races of the year! Go Commando in Clarksville, TN and The Peachtree Road Race in Atlanta.
If you aren't a runner, sign up to volunteer. There is nothing like cheering on runners and getting caught up in the excitement of race day!

Go Commando is a Half Marathon and 5K on October 21, 2017. There is also a shadow run where soldiers in Afghanistan will run a course at the same time as the one in Clarksville. Sign up now for the best prices!

The Peachtree Road Race is a 10K held on July 4, 2017 with 60,000 runners through downtown Atlanta. The lottery to enter is held March 15th-22nd. Don't forget to sign up!

My personal running journey is going very slowly right now. I have signed up for The Girls on the Run 5K, May 6, 2017 in Nashville. I'm confident I will get to the point where I can run 3.1 miles (hopefully by May), but right now it is a struggle to run. Since my body seems to want to take it slow, I'm allowing some space and time to walk, sit, and take in everything around me. I don't mind pushing myself, but right now I'm trying to listen to my body and let it tell me what it needs. On that note, let me tell you a little more about myself...

I have a quiet, reserved personality. I don't react quickly. I enjoy being alone.

Clarksville Greenway

I haven't always been this way. When I was a child I would make friends at the grocery store and convince them to come walk around with me. My mom would have to return children back to their parents. My mom always told me that I sang before I learned to talk. My first words were singing, "Jesus Loves Me." Once I started singing, I didn't stop. I wanted my life to be a musical where it could be perfectly natural to break into song at any given point. My brothers gave me the nickname "walkie, talkie" and we had a rule at our house of, "no singing at the dinner table." I was the only one who had trouble following this rule.

Dunbar Cave

Somewhere along my childhood I became an introvert. I didn't even realize this about myself until a friend in high school pointed out that I was a quiet person. I was completely offended and decided I would make an effort to be more outgoing. I viewed quiet as weakness. I encountered others who did as well. Usually these were complete strangers who took me off guard in actually commenting on how quiet I was. "Watch out for this one, she's quiet.", "You really don't say much, do you?", "Why are you so quiet?" Let me just stop here for a moment and point out how insulting it would be to walk up to a complete stranger and say the reverse, "I was sitting here watching you and noticed that you are an incredibly loud person that never shuts up! Why are you so loud?"

Or maybe someone would take that as a compliment???

Clarksville Marina

Our culture admires having something to say. We don't like silence. I've found myself in a conversation barely listening to the other person because I'm worried about my turn. Especially in a group: "Everyone has said something. You haven't said anything. Think of something to say!"

Why am I worried about talking when I don't have something to say?

Rotary Park

Fortunately, I've learned to embrace my quiet. I don't have a lot to say, but when I do say something I've usually given it some thought. I'm better at listening than talking and that helps me observe the world around me. This is helpful as a Behavior Analyst. It's also a blessing to be slow to react. It takes a lot to work me up or bother me. I have infinite amounts of patience for everyone...except my husband. Sorry Luke!

If you aren't sure if you are an introvert or extrovert you can take this quiz from the Quiet Revolution.

I came across the Quiet Revolution after reading a book by Susan Cain called Quiet: The Power of Introverts in a World That Can't Stop Talking. This book is an excellent explanation of introversion and focuses on the strengths of this personality type. It was encouraging for me to read about the experiences many introverts face such as going out of our way to avoid social situations that terrify us (speaking in groups, making small talk, entering a room full of strangers).

Kirkwood

Running fits in nicely with being an introvert. I love being out on the road or trail, alone with my thoughts. I think things over, plan things out, reflect, listen, and sometimes try not to think about anything at all.

Clarksville Marina

It's not easy to carve out time to slow down and listen to what is going on around us. I've been convinced lately that God wants me to intentionally listen quietly to Him. I want to hear what he has to say to me, not just from his Word, because I do believe he speaks to us that way, but also in a still, small voice that comes from sitting and reflecting. Many times what I hear from God in these moments are things that he has been telling me for days, weeks, or even months and I've been pushing his words aside or trying to avoid them. When I take the time to truly stop and listen, I can't ignore what he has to say any longer.

Liberty Park

A quiet moment of reflection could happen anywhere, but the pictures I've included here are my favorite places in Clarksville to sit for a moment. Take a nice long walk or run and spend time speaking to God, then stop, be still, and listen. 

Stay if you Say So

I've always had the desire to be around people who are different from me. I grew up in Clarkston, Georgia, a small suburb just east of Atlanta that is known as the most diverse square mile in America. The community has had a large refugee population since the early 1980's and consists of a variety of different ethnic groups. Growing up as a minority gave me a perspective I will always be grateful for. I love to learn about other cultures and participate in the unique traditions and stories others have to share.

8th grade fun in Clarkston, GA

There is a lot going on right now involving immigrants and how they are viewed and treated in our country. When something is being threatened, it can shine a light on what is important and what we stand for. What I want to stand for is loving my neighbor. My neighbor doesn't just live next door, they live in another city, another state, and even in another country.

Georgia Welcome Center

When we first moved to Tennessee, I looked around and did not see a lot of diversity where I lived, worked, and went to church. At least, that's what I thought...

I've come to realize there are many ways to look at culture and diversity. We live in a military town where we are surrounded by Army culture. We live in a small town where we are surrounded by Southern culture. We've met a lot of people who home-school their children, which is a culture of its own. There are several homeless ministries in our community, with people who lead a different kind of lifestyle from mine. We may not have the kind of diversity you would find in a big city, but if I look around and step outside my comfortable circle, there are people of races, ethnicity, values, religions, and cultures that are different from my own.

We have each been called to "go" somewhere and spread the word of Christ. For some, that means to go abroad as missionaries, but most of us are called to "go" into our own community where we already live. Our neighbors, co-workers, and friends are in as much need of the good news of Christ as anyone else in the world.

My mission field is right next door where my sweet older neighbors long to have us come over and chat with them. It is at my job where a mom is in tears as she struggles to deal with her child with special needs, give her other children the attention they need, and keep their family functioning while dad is deployed. It's at my church where marriages are struggling, people are dealing with grief and loss, and someone just wants to find a friend. It's in my own home where our foster daughter longs to be loved, but fights against us.

That's why I love this song, Go Where you Send Me, by my sweet friend and local singer/songwriter, Lydia Walker Athey. The most powerful words in the song, to me, are "I will stay if you say so." I don't think it's always easy to stay. Especially when things get too complacent or perhaps too difficult and we want to move on. Things look better somewhere new, where we can start over. Perhaps we forget to look around for the opportunities right here where we are, where God can use us to fulfill his purpose.

I thought this was funny and very true

Sometimes I want to leave, but I've been called to stay. Where I am is not where I thought I would be. I never thought I would live in Tennessee or in such a small town. I thought I would live in a place where I would be surrounded by more diversity and rich culture, where I could make friends with people who weren't exactly like me, where I would be surrounded by mountains and beautiful vistas.

I'm starting to see that diversity is about more than just skin color, everyone has a different culture of their own, my friends have experiences and viewpoints that differ greatly from mine, and even in Middle Tennessee I am surrounded by nature's beauty:

Dunbar Cave Park

Clarksville Greenway

I'm using this post as a catalyst to brainstorm, research, and compile a list of how I can serve my local community, my country, and throughout the world. Below is what I've found so far. Please share other ministries that inspire you!

Middle TN:
The Well: A ministry for the homeless and working poor. 
Hope Pregnancy Center: Provides services for women and couples facing unexpected pregnancy.
Manna Cafe: Serves people in need by providing food and resources. 
Buddy Ball: Special needs athletic leagues.
Retrieving Independence: Provides service dogs for individuals with disabilities. Allows prison inmates to provide initial training to dogs.
Autism Tennessee: Advocates and educates the community through orientations and workshops.

National:
Girls on the Run: Inspiring young girls to be joyful, healthy, and confident.
Embrace: Guides refugee mothers throughout pregnancy and birth in Clarkston, GA. 
Friends of Refugees: Provides tutoring, job training, community garden, and more to refugees in Clarkston, GA.
Make A Wish: Grants a wish for children with life threatening medical conditions.
Mira Foundation: Provides guide dogs to individuals with disabilities for free.
Youth Villages: Helps children and families successfully navigate foster care.

Global:
Care of Creation: Mobilizes the church to care for the world. Supports missionaries throughout the world.
Africa Inland Mission: Supports missionaries in Africa.
Go Be Love International: Sends teams on mission trips throughout the world.
Compassion International: Sponsor children living in poverty throughout the world.
Ukraine Missions: Missionary Bill Wharton leads mission trips to areas in Ukraine and Russia, provides support to widows, school children, and those who are in need.
Contact by phone: 352-372-9202 or email: wlwmail@yahoo.com.

Girls On The Run

I am pumped to share with you an organization I just discovered called Girls on the Run.

I am planning to sign up for their spring 5K which will happen in Nashville on Saturday, May 6th. I am very excited to have a race to look forward to and motivate me! I am also considering signing up to be a Running Buddy where they will pair you up with a girl in the program who you will pace and encourage as they complete the race.

The 5K is a celebration for the young girls in the program who have been participating in lessons that encourage positive emotional, social, mental and physical development. They integrate physical activity in their lessons, complete services projects together, and have fun learning to have confidence in who they are and all of the things they are capable of doing.

Want to join me?? You can register HERE.

Here are some pics from my walk (with a tiny bit of running) today with Cody:

I didn't realize we were both making our serious face in the first pic. He's a pro.

Also, I have some good news along with a prayer request. Thanks to an online support group, someone shared a similar issue with dealing with endometriosis and feeling nauseous everyday. She suggested that I try Dramamine. I was worried that it would make me sleepy, but I've been taking it every morning for almost a week and it completely stops the nausea without causing drowsiness! Hallelujah!! I finally feel like I can function again, which is essential because my business is exploding! I have some exciting opportunities happening right now including a part time job with Lipscomb University, hiring new therapists, and adding new clients. Autism Therapy and Training is moving along!

Prayers would be so welcome as I hope my body continues to hold up with all of the excitement happening with my job. Specifically, if you would pray for me next Thursday, I have a doctor's appointment to check out a few things with my stomach and gallbladder to see if we can discover what is causing the nausea. They are doing an outpatient procedure. I am torn between hoping they find something so we will know what is going on and really hoping they don't find anything if it is something serious or will cause more problems. 

No matter what happens, I am reminded that I am only a jar of clay. It will always and only be God's power working through me to accomplish anything in this life. 

2 Corinthians 4:7-9
But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us.  
We are hard pressed on every side, but not crushed; 
perplexed, but not in despair; 
persecuted, but not abandoned; 
struck down, but not destroyed.

Don't forget to sign up for the 5K with me!! :) 

Limping In Freedom

At the start line

Last week we took a trip to visit my family in South Georgia. Luke and Ryan participated in the Honey Bee Stinger 100K Gravel Grinder in Hahira, GA.

This was a small, unsupported bike ride on mostly unpaved roads. Here is the link to their Facebook page.


I served as the support crew for my guys and drove all around the beautiful countryside. I also took advantage by going for a run through a park and then doing a little shopping at some cute shops in the small downtown.

Country Roads

I think he's done!

My job as the support crew was to drive around and meet them at a few stops to make sure they had plenty of water and food, and to give moral support. This was especially important at mile 40 when Ryan threatened to throw his bike in a ditch!

They stuck with it for all 67 miles. I brought a good book to read while I waited for them. 

Ready to go again.

It was beautiful countryside.

Red Dirt Roads and Pine Trees

 

Home stretch

Going for a run while I wait

Hahira is a small town north of Valdosta in South GA. They have a Honey Bee Festival every fall with art, food, and a 5K race. Here is a link to their festival page.









As far as my running routine goes, I am making progress but it is still slow. I'm attempting to run a mile a few times a week. I'm not increasing mileage or speed as quickly as I would like. There is a long road ahead of me in running, in my job, and in life. This morning, however, I was very encouraged by the sermon at The Bridge church. Chad Rowland spoke from Genesis 32 about Jacob wrestling with God and the injury he encountered when God touched and basically dislocated Jacob's hip.

Two of his main points spoke so clearly to me: 
Sometimes the sign of God's favor is a scar.
and
It is better to limp in freedom than run in fear.

I have scars that I have perceived as holding me back. I have physical scars from my surgeries and emotional scars from life experiences. Right now we are struggling in our foster care journey. It has been a battle where we have clearly seen God fighting for us, but we won't escape without scars. It makes sense to be fearful of physical and emotional scars. We often run in fear because we believe the things God has called us to are too much. It's too hard. We don't have the time, the energy, the strength. We might get hurt.

However, if my scars are a sign that I have wrestled with God, that I've held on until he's given me a blessing, I absolutely want that. We can wrestle with God by walking in obedience with Him, experiencing the scars that may come with it, and having peace in the freedom offered by remaining in his grasp.

One BIG change though many SMALL steps

I have plenty of goals aimed at becoming healthier:

• I want to eat better and exercise more.
• I want to cut out highly processed foods and eat only "real" food.
• I want to run a marathon.
• I want to become stronger and more flexible.
• I don't want to feel like I'm going to die when I do certain workout videos.
• I want to be able to do even one push-up.
• I want to run a mile in 7 minutes. 

That's a pretty long list, so where do I start? 

Poster at Results Physiotherapy

I propose a new way of thinking about making a BIG change stick. Break that BIG change up into many SMALL changes and conquer each step, one at a time. 

One BIG change through many SMALL steps. 

What does that look like?  For my goal of cutting out highly processed foods, it meant choosing one action to take. Just one.  

It is overwhelming at the starting line of a new routine. It's tempting to try to do it all at once. Just throw all the "bad" food away and only eat the "good" food. This is easier said than done. I had a hard time figuring out what in the world I was going to eat! 

To begin, I simply bought more fruits and vegetables. I didn't worry about the processed food I was already eating, but bought, cooked, and ate lots of veggies. The main way this was achieved was by joining a local CSA. Luke and I picked up a box a organic produce from a local farm each week. Often it contained vegetables I had never eaten or even heard of including all different kinds of squash like acorn, delicata and butternut, and lots of different greens like swiss chard, bok choy, and kale. Here's a link to the CSA in case you live in Middle Tennessee and want to join.

Eating lots of veggies is a good start, but I was still eating a lot of food that is highly processed. That meant I needed to take one more small step.

I began taking one food out of my cabinet and either stopped buying it completely, or found a replacement that was less processed. For example, I stopped buying cream of chicken soup and learned to make it from scratch. It's also cheaper. 

I didn't add the next step until I felt comfortable with the last one and little by little I've changed my diet to eat less highly processed foods and more simple, real food. Lisa Leake's blog at 100 days of real food was very helpful in defining real food and why I should eat it.


Adding one small step at a time applies to my goals for exercise as well. I created a segment on Strava called the "Kimbrough Mile" to keep track of how fast I can run a mile. At this point I'm running as much as I can, but 1/2 mile has been my starting place and I'm adding a little bit more each day.

Strava run through the hood

Especially after surgery the concept of one small step at a time has been important for me. My body needs me to take it easy and my desire to do more can cause me to push myself a little farther than I should. I have been feeling a TON better after my surgery. The biggest improvement has been a huge decrease in pain. Unfortunately, the nausea continues. Most days I wake up and feel incredibly nauseous. I don't usually throw up, only when it is very bad. Sometimes I feel like I'm going to throw up any moment and I stick close to home, other times I know I won't throw up, but I just feel queasy. I'm still going for a run and if I have to stop and throw up, so be it.

Luke actually took a picture of this pit stop on a run at the Greenway!

Luke and I also went on a bike ride together, which was a blast despite the fact that I ended up in a lot of pain. I think being hunched over irritated my abdomen, so I may have to take it easy on the bike riding. After our ride we headed over to Dunbar Cave and tried out our new trail running shoes. Running through the woods just might be my favorite thing ever. I think Cody loves it too, which made me wonder, has Cody developed a personality more like Luke and I the longer he has lived with us? All three of us are happy running (or biking: Luke) around outside and then crashing on the couch with a blanket and some yummy food. Luke says it's just that he and I have a personality like a dog. I think I'm ok with that! ;) 

Dunbar Cave trail run with Cody

Time for a nap!

What is one SMALL step you could begin to take each day towards a goal you have? Maybe you could begin to do a plank every day. Give yourself permission to only add that one thing. That's it. Eventually, it will become part of your routine and you can add something else. It might take a little longer to get started, but you will be less likely to give up after a couple of months because you're overwhelmed. That kind of change will last because you've created a lifestyle. Let me know in the comments what your first small step will be. 

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?