Know That...

I'm sitting here waiting on the kids (my boys and my little nephews) to finish up their stations at the Junior League's "Kids in the Kitchen." They held a pilot parents' session hosted by a local catering company and it sparked this blog. So while I have a precious moment to myself I'm going to share some things with you all.

This year I haven't shared my goals, visions, and dreams for 2014 and beyond. The last week has been full of incidents that seem to be spurring me forward in the direction of my goals. I have been stalling. I have been knocking the wind out of my own sail because I'm a little bit afraid of the journey. Not very warrior like of me, I know. Does a true warrior look down the road toward the battle and say, "Naaaahhhh, I'm not ready to give what's required to win." That is not a warrior. 

We all fear things. We all face obstacles and have to decide how we deal with them. Some of us try to ignore them but there is a cost to that. Some of us try to quietly go another route to avoid them, but there is a cost to that. The greatest risk and the greatest reward is to face the obstacle head-on. To conquer it. How much greater is the victory in conquering than in shirking? 

Some of you may have set resolutions (or goals) at the start of the New Year. And at this point, almost thirty days in, you may feel like the goal is just too big or just too hard. You may find yourself feeling like whatever you hoped to gain is not meant for you. Before you write yourself off as a failure, I want to encourage you to just keep at it. You may have to revise the plan and it may take longer than you initially hoped, but don't give up. Don't be afraid and don't let the struggle deter you from victory. Go move the mountain!

• Know that change takes time. So be realistic about your deadlines and time frames.
• Know that change requires CHANGE. You cannot expect change if you don't actually CHANGE some things. 
• Know that change requires consistency. You don't get lasting change with sporadic action. Be consistent--not perfect.
• Know that change is scary. Change is risk and requires something of us, which is scary. Move past your fear.
• Know that change requires support. Connect with people or groups that will support your efforts. This is priceless. 
• Know your WHY. This is crucial. You have to connect the change with something valuable to you. Otherwise, what is the point? Why invest the time if this change doesn't really mean anything to you?
• Know that it will be worth the risk. Every time you succeed, you get a little stronger. You discover new strengths, new possibilities. The journey to change is as valuable as reaching the desired goal. 

As I embark on a new course, I encourage you to keep moving forward along your own. Know that you are not alone.

Love on Purpose

During my run this evening I didn't really think about pacing, or hydrating, or splits. This evening I was thinking about love. My heart was full and my mind was occupied with how to express the love I felt at that moment for those whom I love. I was able to run this evening because someone loved me enough to take care of my children--picked them up from after care, kept them occupied, fed them. Parents out there know that this is golden!

As I drafted my thank you letter in my head, I remembered other instances of love in action and at that moment as I meandered through the Vanderbilt campus on a balmy fall evening, I felt at peace. And the spirit whispered to me, "that is your purpose." Ah, to love.

When we think about our specific purpose here on this earth, I think we feel an obligation to be these grand things.  Sometimes in our quest to be a person of purpose, we miss the opportunities to simply love. That's the reason we were created. Don't believe me? Go check the book of Genesis. God created us out of his want to love, to connect. And all throughout the Bible it's about Him wanting us to be with him and love him and show love to us. We complicate things and underestimate the importance of love.

Much of what I do is rooted in love, in some form. I help people because I love people--even when they don't love me. I love on little children because you never know if they're getting enough elsewhere. I workout because I genuinely love it and the results. I run because once I get into a rhythm, I love it. I blog because I hope in my heart that someone is helped or changed by something I've shared. I love seeing people strengthen their wings and fly. And I believe that because I live love, it is given back to me one hundred fold in so many different ways.

Oh, you thought this blog was about running? It is...sort of.

Warrior Within

Today I ran in the Wounded Warrior Project 8K—before you run off and do the conversion, that is approximately 4.97 miles. It’s probably one of my favorite races to run. Not because of the course, or the swag, or the entertainment. It’s one of my favorites because of the wounded warriors themselves.  While I am thankful for their service, what touches me more is their indomitable will to move forward. The soldiers whom I see running in the race or in the bike ride inspire me to push beyond what someone else may see as my “possibility.”

Around the 4 mile mark today I was passed by a soldier in a face mask and combat boots who was pushing another soldier in a wheelchair. Back at the 3 mile marker I saw the older man from last year pushing his walker along the course—head down, eyes focused, moving forward. Another team of solders had finished the race—carrying Old Glory—and ran back to escort and encourage others towards the finish line. Even at this event, they were giving their time in service to others.

This year has been tough. I've been told three times, by three different doctors to stop running. One told me to stop lifting heavy weights. Another told me to stop doing lunges and squats. For a minute I did heed their advice. And then my spirit started to question what was really possible. What more might I accomplish if I simply push past this moment?  Should I surrender to what they say is possible?

Don’t get me wrong, I know that we have to heed our doctor’s advice. I understand their reasoning. But I also know that their word is not law. Five years ago a team of doctors kept telling me that I would develop diabetes…yeah, NOT. Instead of letting their prognosis debilitate me, I take better care of myself. I make sure I take a rest day, stretch, ice as needed, get monthly massages, etc. etc. etc.

"Heroes" running for Heroes

So running among the warriors in this race this time around, I felt somewhat kindred. While our scars are of different origin, I understand a little bit about the spirit, the will, the vision, the courage it takes to move past “can’t” into “can.” I know what it feels like to conquer. Even as all my co-workers passed me, it didn't bother me the way it did a few months ago. Just being there with the ability to finish was enough for me. When I tell you that I took moments to enjoy the colors of the trees, encourage a few other runners, shout out to my co-workers, high-five volunteers...just being there was freaking awesome.

The icing on the cake for me during this race is when, at 4.39 miles in, a 60 year old gentleman with one hip and a survivor of a number of knee surgeries told me that I kept him pushing up the hills because I wouldn't stop. We made a pact to run the final stretch and not let each other stop. When he ran across the finish line I gave him the biggest hug. This life is magnificent! Use your pitfalls as opportunities to triumph and inspire others. Today I remember that all things are possible, if I have the faith to believe it and the will to move towards the vision. 

F2F Focus T25 Challenge!!

No, it's not New Years. No, I'm not on team two piece. No, I'm not trying to fit into a dress. Someone reason asked what I was traning for. My answer? LIFE!! My quest to lose this last 30-40 pounds is purely because I want to.

And then came Shaun T's Focus T25: 25 minutes a day, 5 days a week, for 50 days. Dude!!

Want to join me? Order your challenge pack then connect with me on Facebook or Instagram (@jlawf2f). Order by July 31st and you save $80!

Starting August 1st, I promise to share my journey with you and I ask that you do the same. Whether you know it or not, your journey will inspire others to make changes in their own lives. And that's really the point, right? To be our best selves.

Let's do it!

Your Cardio Routine is Making You Fat

Thank you!! I hope people really start understanding this. If you want to lose "weight," then yes, do two hours of cardio. But if you want to lose fat, hit the weights and scale back on the traditional cardio.

Cardio is for cardio-respiratory health, so yes, you should do it. But if you're talking about changing your body composition for the better, increasing your metabolism, and getting a hard body (look at sprinters versus marathon runners; look at crossfitters versus cyclists) then hit the weights, baby!

Read the article below by Jim Karas and share your thoughts.

Your Cardio Routine is Making You Fat | Yahoo! Health

Fueled by Victory

The day God gave the Amorites up to Israel, Joshua spoke to God, with all Israel listening:  “Stop, Sun, over Gibeon; Halt, Moon, over Aijalon Valley.”  And Sun stopped, moon stood stock still until he defeated his enemies. ~Joshua 10:12-13

Consistent. Relentless. Tenacious.



Some people don't believe me when I tell them that my fitness journey has helped me grow into a stronger Christian and a stronger person (mentally, emotionally). It sounds crazy considering I have battled with weight all of my life. But God used the one area of my life that had always been a struggle to be my ministry. Amazing...my purpose is rooted in my struggle. The principles and lessons I learn on my fitness journey help me along the other paths in my life. Principles, with their lovely selves, can be applied to anyone and just about any situation.

The other morning I was facing a personal crisis and wanted to crawl into a ball and just give up. I went through the motions of getting dressed and getting everyone out the door, all while fighting against the "take me now" screaming in my head. I got in the car and looked in the rear view mirror. I looked at myself and I look defeated. Me? Not Fit Girl? And then I recalled mile eight of the 2012 St Jude Music City Half Marathon when my ankle was on fire, my calves were cramping, and my pace was slipping. I remember telling myself, "It's not over. Finish strong." My gait changed. I was no longer whimpering. The only option I gave myself was to finish, and do it well. So, I fixed my form, stopped the whimpering and still hit a PR. But it doesn't' stop there.

With legs cramping and energy low, I changed and made it to my flag football game. I played a full game--offense (center), defense (defensive end), and special teams!! My very first play I dropped the ball because my hands were cramping. From that point on I told myself, "If you're gonna play, then play hard." No one watching that game would know that less than an hour beforehand I had done a half marathon. 

What point am I trying to make?

April 28, 2012

When you go into battle, you go with the hope of victory fueling you forward. If you don't have that hope of victory, why are you even fighting? And being Christian the fire is even bigger because I know with surety that I will be victorious--if only for the glory of God. 

Victory. I cannot even describe what it feels like to someone who hasn't tasted it. But once you know victory in any area of your life, it spurs you forward to the next conquest, the next challenge. I imagine the Israelites felt that way as they defeated thirty plus (32??) nations on their quest to claim the Promised Land. Joshua was so sure of victory that he had the audacity to ask God to let the sun stand still so he could keep whooping tail. What?! Ooooo weee!! When you know the taste of victory,you are not easily defeated.

As you gear up for your workout or preparing your meals, or even just facing your life, ask yourself if you are fueled by the hope of victory. Is that illustrated by how you carry yourself and go through life? Or are you limply fighting, awaiting defeat? Be fueled by VICTORY!

Seeds and Soaring...They're Related

Gardening is not my thing. Ask any of the plants I have killed...including the cactus. My lack of gardening skill noted, this morning I woke up thinking about planting and seeds--but not vegetation. The musings on planting, seeds, and harvest led me to thinking...

1) Do I seek to plant seeds in fertile ground?

2) Am I fertile ground, ready to receive seeds from others?

Before you mosey on to the next running blog thinking my laces are too tight, humor me.

Do I seek to plant seeds in fertile ground?

It's been my experience that people make a show of seeking answers. Some people ask you the "how" when they haven't discovered for themselves the "why" and aren't accepting of your "how" when you tell them. I can see the "what you talking about, Wills?" look on your face.

If you've lost weight, think about the number of people who ask you how you did it. If you tell them it took a lot of hard work, eating right, consistent decisions, and time they don't really want to hear that. They move on to the gimmick or quick fix. They, my dears, are not fertile ground. Or perhaps, you share something and they negate everything you say or keep saying "I can't" or "I don't like." Again, not fertile ground. With these types you will have to let time and experience wash away the pebbles that prevent the seeds from taking root.

You know fertile ground because they accept the seeds and you see evidence of growth. They start thinking about their choices. Or they follow up whatever seeds you gave and request more seeds. They put action to words. This, my dears, is fertile ground. As a coach, when this happens I am ecstatic because it tells me that something inside has changed. And no matter how much people focus on the exterior, lasting changes are born from within. Think about it. The exterior beauty of a tree doesn't last long once disease sets in at it's roots.

When people I've coached text, email, and call me while they are grocery shopping, I know that's good ground. When they make a choice to walk while their kids are at baseball practice, I know that's good ground. When they ask about the benefits of strength training or even what is strength training, I know that's good ground. I know that person is taking those seeds and nurturing them in order to see growth.

Feb 2007 to May 2013

Don't exhaust and deplete yourself throwing seeds around. Those seeds are powerful and should be planted with care. Use discernment to determine if it's good ground. Listen to what people are asking you. Listen to their answers. Observe their actions. Is this the ground in which you want your seeds planted? Will this person nurture the seeds? I share information and am willing to help anyone, but the level of my help is dependent upon the type of ground I perceive them to be.

Am I fertile ground, ready to receive seeds from others?

A few years ago I attended a women's conference at my church. One of the nuggets that I keep from that conference is "spend time in the company of eagles." At the time I felt more like a chicken pecking around on the ground, but now I understand. When you are in the company of eagles you get excited--excited by the site of them soaring and excited at the possibility of YOU soaring. You learn from other eagles the skills needed to lock your wings no matter how strong the wind or when to stay put and fly later.

 

Wait, wait, wait. I went from seeds to eagles. They're related.

 

The point is, as much as I think I know how to traverse this journey, am I willing to receive direction and knowledge from others? Do I take the seeds they give me and DO something with them? Do I open myself up to "watering" and growing?

 

As great as Serena Williams is, she has a coach. She has a team of people who are there to help her be the best athlete she can be. I recall reading a quote from Ryan Hall when he realized that perhaps being his own coach wasn't the best way to progress. God designed us to need each other. When we make ourselves good planters AND good ground it's a beautiful thing. It means that we continue to grow as those around us blossom.

 

All this talk about planting and growing in the midst of Spring has me considering the gardening thing again...Lord help the world of flora. Maybe I'll just stick to fitness :) 

Save a Dollar, Make Ya Hollah!

My little sister shared the following post on Facebook:



Save a buck or two!



"Let me share my frustration with you, Facebook. So, I'm not the best eater, but I do what I can. Every now & then, I splurge & buy a little something for myself. Keep in mind I'm an unemployed college student, so I can't afford to trick off in the grocery store all the time. Last week I decided to get some fancy deli meats & cheeses. Even got some fresh produce & fancy 9 seed & grain wheat deli bread for my sammiches. Cool. Sammiches are DELICIOUS. Fast forward to today, I go to make a sammich. I have a whole half of MOLDY deli bread. Lemme tell you something. I don't eat sammiches enough to eat an entire loaf in one week, but I'm TIRED of wasting money & food trying to eat "healthier." $4 on bread that molds in 7 days. I could have spent $2 on bread that would last 2 months. This is why people buy cheap stuff. We don't have time or money to waste buying expensive food that doesn't last."

And of course, Big Sister is here to help. I know she's not the only person out there feeling the strain and frustration of eating healthy while on a budget. Let's face it, the grilled chicken wrap is not on the Dollar Menu. A box of my favorite quinoa costs $6.99 while a bag of white rice costs about five dollars less. So what's a F2F'er to do??

 

There are a few rules and tips I use when I grocery shop that I hope will help you.

What is your goal/purpose?

It can be confusing to decide on the best options when you hear so much about gluten free, organic, whole grains, farm raised, farm fresh, non-GMO, non-growth hormone injected, etc. etc. etc. With all of the studies and options out there, you have to decide your goal. Are you concerned about gluten? Then that should be a priority when you shop. Are you adamant about using and eating organic products? Then that should be a priority when you shop. However, if you don't really understand the hype and don't really know the difference, then don't spend the money. Do a little research, try a couple of products and then decide if you want to make it a shopping priority.  

Save then Plan, Plan to Save 

You see it all the time. Experts say plan your meals then go to the store, but I beg to differ. What works best for me is having staples on hand--which for me includes things like cans of black beans, eggs, egg whites, tuna, frozen chopped onions, canned tomatoes, high fiber oatmeal, frozen fruit, raw sugar, almond milk, etc.--and checking to see what items are on sale at my ususal grocery stores. Sometimes I luck up on deals while I'm in the store then I'll create a recipe using the things I have on hand.

 

For example, my local Walgreens had cans of pumpkin on clearance for like 24cents a can. I grabbed about six of them and then created pumpkin protein shakes, pumpkin protein muffins, and a crustless pumpkin pie for my boys. And yes, they all turned out great.

 

It may be helpful to you to have a couple of meals in mind but don't stick to those plans if they are harmful to your pockets.

 

Speaking of sales. I personally check Publix's (www.publix.com) weekly BOGOs and Kroger's (www.kroger.com) 10 for $10 or the coupon booklet they send me. I love Arnold's bread but it can be expensive, so I catch it while it's on BOGO at Publix. And to preserve it (because we really don't eat a lot of bread in my house), I keep it in the fridge. Also, check out some of the discount grocery stores. We have an Aldis near me and they have some name brand items for less than what I would pay at other grocery stores. You don't have to shop at Whole Foods or specialty health stores unless that is a priority for you (see the previous section). And don't forget to comparison shop. "Save a buck or two!"  

Keep It Simple

I fully admit that I skip past recipes that have more than ten ingredients. Seriously, "ain't nobody got time for that!" The beautiful thing about eating whole foods is that they already taste good. Cooking it should enhance their flavor, not hide it. Oh, and if it calls for crazy stuff like rolling out dough or requires some fancy equipment beyond my food chopper, a knife, a mixer, or a blender then I say, "No way, Jose."

 

One of the ways I create is by using recipes as a starting point. I'll read over a couple, check what I have on hand, and think about how I can change the recipes to suit my tastes. Keeping both the ingredients and the prep simple means you're more apt to create again. Remember, you're doing this eating healthy thing for the rest of your life.

Try One New Thing

My journey to fit has evolved over time. There are still times when I mix the good with the not so great, but for the most part I've overhauled my "diet" from what it used to be. One of the ways I've done that is by exploring food options.

 

I like to meander through the produce department and see what veggies are there that I haven't tried. Sometimes I'll google recipes while I'm standing there to see what the possibilities are. Who would have ever known that I would love spaghetti squash? Asparagus?? I don't ever recall eating that growing up, but now I absolutely love it. There was a time in my life when I hated spinach and now a bag of fresh spinach is a staple for me.

 

I encourage you to pick up one new item every time you shop. It will help you add variety and expand your palate. And think about the benefits to your body! Have your read all the wonderful news about lentils?? (I have a blog entry about it, check it out) Power packed, baby!

 

My one word of caution is to make sure that the new item fits into your budget. If it's on sale, sure, throw it in the cart. If it's going to break the bank, try it another time.

 

Fresh and Frozen

When I first started eathing healthier I would load up on fresh veggies...and a week later I would stress because I hadn't used all of them. Maybe you have money to burn, but I do not. Then one day I strolled down the freezer aisle and saw bagged chopped onions. Hmm...Add to that, "frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas...Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed." (www.eatingwell.com)

I'm sold! Now I buy most of my fruits and veggies frozen not only because it saves money, but because it also works for my life. Everytime I hit the grocery store I usually load up on frozen chopped onions, seasoning blend, 3 pepper and onion blend, broccoli, corn, cauliflower, carrots, green beans, and even brown rice (yes, Publix sells it frozen for a little over $1). Be mindful to get the plain old veggies--no salt, additives, or butter. Frozen fruit is freaking awesome! I mostly use it in my protein shakes or to make treats for my boys.

Typically I buy fresh lettuces (like green leaf) or bags of green leafys (kale, arugula, spinach) because I use those daily. I also buy fresh squashes, avocados, peppers, tomatoes, bananas, grapefruit, oranges, plums, grapes, etc. But I limit my purchases to what I know for sure I will use that week.

 

Hopefully these tips/rules will help you along your journey. Don't let food costs keep you from doing what's best for your body and don't let the plethora of options overwhelm you. You're in this for life, so you have time to fine tune it.

Proudly Peculiar

I'm different. 

And no, I don't like the song; I'm just stating a fact. Not only am I a different person than I used to be, but I'm a little different than those closest to me. It makes life a little uncomfortable sometimes. There are times when it seems like I have more in common with my faraway Facebook and Instagram buddies than I do with those closest to me. It sucks not having a friend to meet me at Planet Fitness at 5am. It sucks not having anyone at the finish line cheering me on. It sucks...but it's made me stronger and I've grown to like working out and running alone. Not everyone understands my motivation. And that's okay. Until I traveled this road I didn't understand it either. I was reminded of my differentness recently when talking with two of my friends about my upcoming cruise. 

In ten days my family (basically, me and my three little boys) will be setting sail for the Bahamas. Am I looking forward to the relaxation, festivities, and food? Of  course! But I'm also going to stick as closely as I can to my plan. I've already printed out my workouts for the day and plan on checking the policy on bringing food on to the ship (who does that??) so that I can bring my protein powder, bars, and pre-workout powder. I already know that some of my allowable 12 beverages will be almond milk for mixing with my shakes in my shaker cup. 

I haven't always been this diligent. 

                                                  

Carnival Cruise Dec 2009

In 2009 when I cruised with my Mom and my aunts I didn't even bring sneakers. When they went to the sky deck to workout I walked around the track in my flip flops. I remember that I signed up for a yoga class and did it in my denim skort and flowery (non-activewear) tank top. Fitness was not a factor in my packing!

My second cruise was after I caught the fitness bug and completed a half marathon. That time around I packed workout clothes and actually worked out while on board. The only time I ever enjoyed running on a treadmill was onboard that cruise while looking out over the ocean. Talk about motivation! My eating on the cruise, however, was not the best.

Carnival Cruise 2011

This is cruise number three and I'm in the midst of training for another half marathon and finishing up Jamie Eason's LiveFit program from BodyBuilding.com. Since January I've been working my tail off and  seeing results, so I don't want to blow it for four days. I'm in phase 2 of the LiveFit program and will be in week three of my half marathon training--and it's only a ten week schedule so every run counts.  

Going on vacation does not mean you take a vacation from exercising. Exercise is not something that I do just for poops and giggles. I do this because  my body needs it, it makes me feel better, it makes me look better, and I like it. Do you take a vacation from eating? Do you take a vacation from smoking cigarettes? Do you take a vacation from breathing? 

It's okay if people look at you like you're peculiar when you do things differently. It's okay if they don't understand. Have grace with them, but keep on practicing healthy behaviors and doing what you need to do to stay the course. Once upon a time you didn't understand. My hope, my mission in life is that those around me grow to be as peculiar as I am when it comes to their health. It's my peculiarity that keeps my blood pressure, cholesterol, and blood glucose in the "desirable" range. It's my peculiarity that allows me to switch between misses and juniors department versus the plus sizes. It's my peculiarity that has me steadily making progress while those around me have gained or stagnated. It's my peculiarity that inspires those around me to lead healthier lives. Being peculiar rocks ;P

Tackling the Hills



View of capital bldg from Bicentennial Park



I live in Nashville, TN so I'm very familiar with hills. My neighborhood runs include hills whether I want them to or not, so I've learned to just GET OVER THEM. I didn't say that I run up those sons-a-snitches quickly or even that I look forward to them. I said I've learned to just GET OVER THEM. Standing at the bottom of one doesn't get me over it. Going another route just puts me at the foot of a different hill.

When I stop griping and complaining about the hills, I realize that they've made my legs stronger. And standing at the top of the hill can give you a great view (like the one from behind the capital, gorgeous!). The same principle applies in life. For the longest time I've wanted to obtain my primary group fitness certification but have hit one hill after another--money, car accident, not having the right study materials. But the biggest hill I've had to conquer is my FEAR. Yes, fear. The fear ranges from not feeling like I measure up to others, to not being able to pronounce anatomical terms, to wondering how others will judge the loose skin on my arms and around my belly. There is even a small inkling of a fear to actually succeed. Wow...

There is a scripture that says "there is no fear in love, but perfect love casts out fear." If I believe that God's love is perfect and that he blessed me with gifts out of his love for me and that his plan for me is inked by his love for me, then what am I fearing? If I venture forth and fail, have I really lost anything? Or will I know to be better the next time?

Lots of people ask me about how to start running or working out or eating right. But not many actually follow through. The tendency is to shake your head and write it off as they weren't really serious. However, for some, I get the feeling that their reluctance to move forward is rooted in a form of fear. Fear of the unknown. Fear of the work it will take. Fear of the diligence required. Fear of being freaking awesome (yes, it's a great responsibility). So, as I go through the battlefield and conquer my own fears I will lift up a prayer for all of them. I pray that they get a small taste of victory to power them forward. I pray that they take hold of the love that casts out those fears and leads you to an abundant life--all aspects of life.

Hills. Fears. Whatever. Just get over them.