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Wednesday, March 25, 2015
Tuesday, March 24, 2015
"There is Hope for Me"
Mark 14:66-72 Morning Devotions from IF: Equip
Peter Denies that he knows Jesus 3 Times !! WOW Jesus said that this would happen and Peter was like "what" no way .. But it did. This happens all the time in our lives. Maybe not so obviously as it did for Peter, but we deny Jesus all the time we don't stand up for what we believe in or we don't acknowledge that we are christian to avoid having to talk about it. There is hope though, Hope in Christ. He is the only way !!
Monday Run
It worked out so nice that I could meet Barb downtown Holland for a Run. 6.5 miles 52 mins not bad.. Barb is pretty speedy but that is good for me.
I came across these 5k Training plans yesterday on Popsugar and they are pretty good. Since I LOVE Running and I know there are a few ladies in my fitness classes who are considering running there first 5K I thought I would share them with you.
I came across these 5k Training plans yesterday on Popsugar and they are pretty good. Since I LOVE Running and I know there are a few ladies in my fitness classes who are considering running there first 5K I thought I would share them with you.
Have you run a 5k ? Do you want too ?
Monday, March 23, 2015
"I Am "
Morning Devotions from IF: Equip Mark 14:53-65
” and jesus said, “i am, and you will see the son of man seated at the right hand of power, and coming with the clouds of heaven.”
There is a lot of power behind that simple Statement "I AM" Jesus always spoke the TRUTH, and while he walked among men his place was seating at the right hand of God.
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There is a lot of power behind that simple Statement "I AM" Jesus always spoke the TRUTH, and while he walked among men his place was seating at the right hand of God.
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A few Pictures from the weekend
Saturday morning was my first long run that was longer then I have ever run before 16 miles. I was nervous about it but once we got going I felt good and cranked out all 16 miles in 2:15 I surprised that I was able to hold under and 8:30 mile pace for that kind of distance. Definitely made me feel good for the rest of the day.
Sunday my Mom and I went for a hike a Hemlock Crossing Park. I was chilly but the sun was and the ground was pretty dry so it wasn't to bad for walking. Riley very much enjoyed the park, sniffing and investigating.
What did your weekend look like ? any Fun Adventures ?
Spring into Fitness with these Great classes
Monday
GROOVE with Marcy 9:30am-10:30 at Victory Point
GROOVE with Marcy 7:00pm-8:00 at Victory Point
FBN with Heather 6:30pm-7:30 Pigeon Creek Park
* FBN= Fit By Nature
*Check the Calendar for More Details
Tuesday
Gentle Moves with Sherri 1:30pm-2:30 at Empowerment Studio
Switch-and-Sweat with Kate 5:30pm-6:15 at Park CRC
GROOVE with Georgia 7:00pm-8:00 at Empowerment Studio
Boot Camp with Melissa 8:15pm-9:15 at Sasha Sandor Fitness
*Check the Calendar for More Details
Wednesday
GROOVE with Marcy 9:30am-10:30 at Victory Point
GROOVE with Heather 6:15pm-7:15 at Empowerment Studio
*Check the Calendar for More Details
Thursday
Gentle Yoga with Marylynn 5:30pm-6:30 at Fennville Rec
Switch-and-Sweat with Kate 5:30pm-6:15 at Park CRC
Yoga with Marylynn 6:20pm-7:20 at Fennville Rec
GROOVE with Georgia 6:30pm-7:30 at Empowerment Studio
* I will be in Florida visiting with my Grandparents
*Check the Calendar for More Details
Friday
Happy Friday !!!!!
Saturday
everyBODYGroove 9:00am-10:00 at Empowerment Studio
*Check the Calendar for More Details
Friday, March 20, 2015
Fulfilled Friday
Mark 14:43-52- Morning Devotions From IF:Equip
WOW.. He was so in control the Entire time. He knew what was going to happen, the will of the lord. Power to think that he knows.. he knows ...
__________
Happy First Day of Spring.. I am beyond excited for the warmer running weather and walks with the dog late into the evening becuase it is still light outside.
__________
Happy First Day of Spring.. I am beyond excited for the warmer running weather and walks with the dog late into the evening becuase it is still light outside.
Thursday, March 19, 2015
Not My Will
Mark 14:32-42- Morning Devotions from IF:Equip
Oh my Goodness this hard.. "not my will" but Gods will. I struggle in understanding and knowing what Gods will is for me. I don't spend enough time quietly listening or digging in to his word to find his will b/c I am too busy with following my own "will" .... Something to work on !!!
What about You ?
________
Oh my Goodness this hard.. "not my will" but Gods will. I struggle in understanding and knowing what Gods will is for me. I don't spend enough time quietly listening or digging in to his word to find his will b/c I am too busy with following my own "will" .... Something to work on !!!
What about You ?
________
Workout: 3.5 Mile run with the Dog and Groove. We had a great Groove as well new people lots of fun, smiles, and dancing.
#21DFX eating .. Pretty good today, feeling good and feeling energized.. Just need to stick with it :)
Wednesday, March 18, 2015
Carbohydrates, Electrolytes and Fiber
This past weekend I attended GLATA (Great Lakes Athletic Training Association), which has a annual meeting in Wheeling, just north of Chicago. The weekend was jam packed with seminars related to anything Athletic Training. I went to many different seminars, but a few stood out to me because of their nutrition. One of on the importance of carbohydrates supported by Gatorade, another on electrolytes and cramping and finally I was able to talk and read about the importance of fiber and adding it to our diets. I am really excited to share a couple of the things I learned and maybe it will help you all as the spring weather is finally here and running, biking and outdoor activities will get us all moving after this cold winter.
Carbohydrates we always hear as being our "fuel" and this has not changed. Most of what I heard, I already knew, which is the importance of carbs to keep us going and how too much is then turned and stored as fat and how carbs are the fastest digested, but stay the longest in our system. Now these things are an important reminder for me personally because all the "diets" now are telling us carbs are bad! I recently picked up my training for spring races and I can definitely feel the difference between a day without many carbs to a day with the right amount. Even if we tell ourselves that we don't need carbs when we are active and moving, we need this right amount of carbs for our body to function. Now, people are worried because if you get too many it will just accumulate as fat, which is true, but thats why we plan our day. The biggest thing from this seminar I will always keep in mind is that finding what makes us feel good and finding the amount we need for our busy days is the trick. Some days I know I don't need as many carbs as another depending on the run or daily activities. Daily recommendations changes depending on YOU! Below, I have put a little guide to carbs even if we have seen this before it is always a good little reminder for us. We need to be aware of what our bodies need.
(the whole crew and because I like pictures)
Carbohydrates we always hear as being our "fuel" and this has not changed. Most of what I heard, I already knew, which is the importance of carbs to keep us going and how too much is then turned and stored as fat and how carbs are the fastest digested, but stay the longest in our system. Now these things are an important reminder for me personally because all the "diets" now are telling us carbs are bad! I recently picked up my training for spring races and I can definitely feel the difference between a day without many carbs to a day with the right amount. Even if we tell ourselves that we don't need carbs when we are active and moving, we need this right amount of carbs for our body to function. Now, people are worried because if you get too many it will just accumulate as fat, which is true, but thats why we plan our day. The biggest thing from this seminar I will always keep in mind is that finding what makes us feel good and finding the amount we need for our busy days is the trick. Some days I know I don't need as many carbs as another depending on the run or daily activities. Daily recommendations changes depending on YOU! Below, I have put a little guide to carbs even if we have seen this before it is always a good little reminder for us. We need to be aware of what our bodies need.
Now water and electrolytes, I went to another seminar that talked about cramping and the importance of electrolytes and water to avoid cramps. Let me just say this there isn't anything conclusive about why we cramp because there hasn't been just one thing they say is the cause. Drinking plenty of water and getting the electrolytes you need is helpful though and needed for any person who is active. Something that really made me pay attention in this seminar was that the sport drinks we all consume really don't replenish our bodies like we think they do. Lets say you go running for about 1 hour and its warm so you sweat. The amount of Gatorade we need to replenish would be bottles and bottles of Gatorade. Now I am not saying that drinking Gatorade is bad for us. We just need to be aware and that before, during and after activity is the key to stop dehydration and giving our bodies the electrolytes it needs.
Finally fiber, I talked to a nutrition rep who was promoting MetaMucil, after talking to her about fiber and other vitamins she gave me some information about fiber and its importance. Fiber is not just something for your digestive tract, which we all know about, but taking a fiber supplement that has husk psyllium in it is good for hunger and our cardiovascular health because it lowers bad cholesterol. People tend to sway from fiber thinking it will just make them have digestive problems. The husk in MetaMucil mix gets thick, if anyone has ever tried it before and this is actually good! This pulls the cholesterol from our body and so it can be actually used and therefore transported out. Lower bad cholesterol is good from out heart in the long run. Like I said earlier it is also good for our hunger, especially for people who are trying to satisfy hunger. We still have to be careful and not take too much, because yes it will cause bloating and an upset stomach, but it just very interesting to me what is good for our digestive track is really good for our total health.
Sorry this has been a long post, I have been learning a lot and anything nutrition is interesting to me. Hope everyone is enjoying the weather and that this post will make you think a little more about food and what we put into our bodies that before. If there are any questions feel free to comment and I'll try to answer the best way that I can.
- Sara : )
Loves Us
Mark 14:27-31- Morning devotions from IF:Equip
We definitely do not deserve Jesus to Love us like this!! With all the mistakes, failures, and brokenness that we are how can he ? because he sees our wholeness.
We definitely do not deserve Jesus to Love us like this!! With all the mistakes, failures, and brokenness that we are how can he ? because he sees our wholeness.
Workout: Super Tired so just went for a 2 mile walk/Run with the Dog.
#21DFX Eating was ok today but I confess I have had a hard time staying on track this week.
Tuesday, March 17, 2015
Happy St. Patty's Day
Don't Forget to wear Green Today !!!
Morning Devotions From IF: Equip Mark 14:17-29
Tuesday: Workouts
#21DFX Plyo and Upper because I missed Plyo on Monday because of my longer run. Then 8:15 Cardio/Combo Boot Camp Class and we went all out!!! So Impressed by all the Ladies for all their hard work. Plus we had some new Faces which was great.
Eating For the day was pretty good not perfectly on track but I felt great !!
Monday, March 16, 2015
Starting The Day ...
Happy MONDAY !!!
Lets start the week of right
Introduction to Easter- Morning Devotions from IF Equip
Lets start the week of right
Introduction to Easter- Morning Devotions from IF Equip
theme verse:
“Do not be alarmed. You seek Jesus of Nazareth, who was crucified. He has risen; he is not here. See the place where they laid him. But go, tell his disciples and Peter that he is going before you to Galilee. There you will see him, just as he told you.”
Mark 16:6-7
What a WONDERFUL Day the weather was AWESOME when spring peeks through in MI we All start running around in shorts and T-shirts :)
Workouts: Girls on the Run + 60 min 7 Mile Marathon Training Run it went good I felt a little bit tired but hey it's Monday.
Are you training for any Spring Runs ?
Mark 16:6-7
What a WONDERFUL Day the weather was AWESOME when spring peeks through in MI we All start running around in shorts and T-shirts :)
Workouts: Girls on the Run + 60 min 7 Mile Marathon Training Run it went good I felt a little bit tired but hey it's Monday.
Are you training for any Spring Runs ?
Lets Wear Green... This week
Monday
GROOVE with Marcy 9:30am-10:30 at Victory Point
GROOVE with Marcy 7:00pm-8:00 at Victory Point
FBN with Heather 6:30pm-7:30 HM meet at the Fairbanks Mac Bank
* FBN= Fit By Nature
*Check the Calendar for More Details
Tuesday
Gentle Moves with Sherri 1:30pm-2:30 at Empowerment Studio
Switch-and-Sweat with Kate 5:30pm-6:15 at Park CRC
GROOVE with Georgia 7:00pm-8:00 at Empowerment Studio
Boot Camp with Melissa 8:15pm-9:15 at Sasha Sandor Fitness
*Check the Calendar for More Details
Wednesday
GROOVE with Marcy 9:30am-10:30 at Victory Point
GROOVE with Heather 6:15pm-7:15 at Empowerment Studio
*Check the Calendar for More Details
Thursday
Gentle Yoga with Marylynn 5:30pm-6:30 at Fennville Rec
Switch-and-Sweat with Kate 5:30pm-6:15 at Park CRC
Yoga with Marylynn 6:20pm-7:20 at Fennville Rec
GROOVE with Georgia 6:30pm-7:30 at Empowerment Studio
GROOVE with Melissa 6:30pm-7:30 at Sasha Sandor Fitness
*Check the Calendar for More Details
Friday
Happy Friday !!!!!
Saturday
everyBODYGroove 9:00am-10:00 at Empowerment Studio
*Check the Calendar for More Details
Massages by Adana
I have a few gift certificates for 60 Minutes Deep Tissue or Swedish Massage for $40. Email or Contact me on Facebook for more Info. (mj.schrotenboer@gmail.com)
Friday, March 13, 2015
Get Going
Morning Devotions : from IF: Equip
Hebrews 13
Tough LOVE
The Following Email Came from the Holland Fit Body Boot Camp. A Little TRUTH to help push you/me in the right direction especially with the weekend coming. I do pretty good with my eating through out the week but sometimes the weekend and the freeness of my schedule on Saturday and Sunday sets me back. So this was Good For me to READ !!!
Hebrews 13
Tough LOVE
The Following Email Came from the Holland Fit Body Boot Camp. A Little TRUTH to help push you/me in the right direction especially with the weekend coming. I do pretty good with my eating through out the week but sometimes the weekend and the freeness of my schedule on Saturday and Sunday sets me back. So this was Good For me to READ !!!
|
Friends,
Sometimes life is hard!
Sometimes like throws you curveballs!
THAT IS LIFE!
You have two options
Options 1: You can blame circumstances as to why you cant succeed
Options 2: Or you can look at what life throws at you as a challenge!
Are you up to the challenge?
No one can make you do this! EXCEPT YOU!
No one knows if you cheat! EXCEPT YOU!
If you think that dieting is just too much, ask yourself why you started?
What was the point?
To feel better about yourself? To become stronger? Sexier? More confident?
How does quitting help you do that!?
WE ARE A NATION OF EXCUSES AND QUITTERS! I will never beg anyone to keep going! I will help you however I can, but you have to make the effort everyday to become better!
If you want to play the victim and find ways as to why you cheated or why you cant stick to the plan or get to a workout that is fine, but at the end of the day, you make time for what’s most important!
Make yourself a priority! You are worth the effort! You are worth more than you give yourself credit for! Take time every day to become better for you!
If you need further motivation this is one of my favorite videos of all time! No matter your circumstances, if you want something bad enough you will find a way!
Nothing will ever be given to you! Everything must be earned. If you are willing to put in the work anything is possible.
Thursday, March 12, 2015
Getting Better at this
This morning's Devotions from IF:Equip
Hebrews 12:18-29
Hebrews 12:18-29
therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe, for our God is a consuming fire.
Morning Coffee and Car Wash
I signed up for a month of unlimited car washes at the new quality car wash b/c it is right on my way to work. So my routine now also includes coffee and a car wash on my way to work.
I signed up for a month of unlimited car washes at the new quality car wash b/c it is right on my way to work. So my routine now also includes coffee and a car wash on my way to work.
New Glasses
I haven't posted about my new glasses yet but here they are. I am happy with with them. They are actually a kids size Ray Bans apparently I have a small face.
I haven't posted about my new glasses yet but here they are. I am happy with with them. They are actually a kids size Ray Bans apparently I have a small face.
Today's Fitness
So today I fell off the wagon a little bit with my 21DFX eating and workout. I was doing ok with eating at breakfast but by lunch time I had gotten off track. I also had a Groove class this evening so I skipped my 21DFX extreme legs workout. We did a lot of legs while Grooving.
My first Fabletics outfit came in the mail today, I got a 3 piece outfit Capri's, a shirt and headband. I actually wore it too GROOVE already today. So far I really like the fabric of the pants and the waist comes up to height, the shirt is really fun and sassy for a workout shirt plus it is really soft.
Inspirational quote for today Irving Feffer: It’s not about what happened in the past, or what you think might happen in the future. It’s about the ride, for Christ’s sake. There is no point in going through all this crap, if your are not going to enjoy the ride. And you know what… when you least expect something great might come along. Something better then you even planned for.
Have a Good Night
So today I fell off the wagon a little bit with my 21DFX eating and workout. I was doing ok with eating at breakfast but by lunch time I had gotten off track. I also had a Groove class this evening so I skipped my 21DFX extreme legs workout. We did a lot of legs while Grooving.
My first Fabletics outfit came in the mail today, I got a 3 piece outfit Capri's, a shirt and headband. I actually wore it too GROOVE already today. So far I really like the fabric of the pants and the waist comes up to height, the shirt is really fun and sassy for a workout shirt plus it is really soft.
*not a sponsored post
Snacks
In and effort to get back in track today with (Green, Red, Blue Containers) I made these leaf lettuce boats with some hummus, turkey and a sprinkle of goat cheese.
Inspirational quote for today Irving Feffer: It’s not about what happened in the past, or what you think might happen in the future. It’s about the ride, for Christ’s sake. There is no point in going through all this crap, if your are not going to enjoy the ride. And you know what… when you least expect something great might come along. Something better then you even planned for.
Have a Good Night
What a Wednesday
Morning Devotion from IF:Equip and it is my favorite verse
This has been my Favorite verse ever since I was in middle school and went to camp and it was our theme verse for the week. I loved running even then and this verse has stuck with me. This was even the verse we used at our wedding that Pastor Mark shared during the ceremony. I knew it would come up since we were studying Hebrews with IF:Equip and I am so excited to share it with you.
Hebrews 12:1-17
Girls on the Run
It was so nice out that we ran outside for most of out GOTR Practice. The Girls Loved it !! The lesson was about how to keep moving forward through the uncomfortable parts of running. Some times we just don't want to keep going running and in life so we talked about ways that we can self motivate our selves to keep going.
What do you do when you don't want to keep going ?
Donate- GOTR is always looking for donations to help with the program if you feel like this is something that you want to help out with, they take donations years round.
This has been my Favorite verse ever since I was in middle school and went to camp and it was our theme verse for the week. I loved running even then and this verse has stuck with me. This was even the verse we used at our wedding that Pastor Mark shared during the ceremony. I knew it would come up since we were studying Hebrews with IF:Equip and I am so excited to share it with you.
Hebrews 12:1-17
Girls on the Run
It was so nice out that we ran outside for most of out GOTR Practice. The Girls Loved it !! The lesson was about how to keep moving forward through the uncomfortable parts of running. Some times we just don't want to keep going running and in life so we talked about ways that we can self motivate our selves to keep going.
What do you do when you don't want to keep going ?
Today's Workout and Training Run
After GOTR I went right Downtown Holland to get in my Run. It was Tempo A Run so I didnt really pay attention to the mils so much as I just did the intervals. Then when I got home after dinner and cleaning up the kitchen and taking the dog for a walk I did my #21dfx extreme Pilates workout. This time I added the band for the entire workout and oh man did that make it more challenging.
After GOTR I went right Downtown Holland to get in my Run. It was Tempo A Run so I didnt really pay attention to the mils so much as I just did the intervals. Then when I got home after dinner and cleaning up the kitchen and taking the dog for a walk I did my #21dfx extreme Pilates workout. This time I added the band for the entire workout and oh man did that make it more challenging.
#21DFX Extreme Pilates
Wednesday, March 11, 2015
Tuesday was a Great day for the most part..
Tuesday was a Great day for the most part..
Morning Devotions From IF:Equip
Hebrews 11:17-40
A few thoughts.. BY FAITH many great people followed got in the Old Testament. Think about it.. Just BY FAITH they followed.. WOW
Morning Coffee from Tim Horton's on my way to work. It has becoming quite the habit of mine to stop there it is just so easy and they have a drive up window and it's on my way to work..
When I got home I promptly popped in my 21 Day Fix Extreme and did the upper workout, I am loving that my arms are getting more toned. If I can stick with the eating I really think I will start to see more muscle definition soon.
I made the 21DFX meat loaf for dinner, and my husband and I both like that one so that works out well.
Then I was off to the Dentist to get a filling fixed.. that was super fun... (sarcastic) Getting a old filing fixed is pretty much the same as getting a new filling.
Then with a slightly numb mouth I was off to my 8:15 Cardio/Combo Class at S&S Fitness. I got there a little early so before class I was able to get in a nice 25 min 5.6 mile bike ride and warm up. Then we ROCKED out doing HIIT intervals with 10 mins of Hard Core ABS at the end of our workout. It was great.
The weather was great today a little on the gloomy side during the day but the sun did make and appearance in the evening. I cant wait to take fun Marathon Training outside tomorrow. I am on week 10 using the Jenny Hadfield Marathon Training Plan.
Morning Devotions From IF:Equip
Hebrews 11:17-40
A few thoughts.. BY FAITH many great people followed got in the Old Testament. Think about it.. Just BY FAITH they followed.. WOW
Morning Coffee from Tim Horton's on my way to work. It has becoming quite the habit of mine to stop there it is just so easy and they have a drive up window and it's on my way to work..
When I got home I promptly popped in my 21 Day Fix Extreme and did the upper workout, I am loving that my arms are getting more toned. If I can stick with the eating I really think I will start to see more muscle definition soon.
I made the 21DFX meat loaf for dinner, and my husband and I both like that one so that works out well.
Then I was off to the Dentist to get a filling fixed.. that was super fun... (sarcastic) Getting a old filing fixed is pretty much the same as getting a new filling.
Then with a slightly numb mouth I was off to my 8:15 Cardio/Combo Class at S&S Fitness. I got there a little early so before class I was able to get in a nice 25 min 5.6 mile bike ride and warm up. Then we ROCKED out doing HIIT intervals with 10 mins of Hard Core ABS at the end of our workout. It was great.
The weather was great today a little on the gloomy side during the day but the sun did make and appearance in the evening. I cant wait to take fun Marathon Training outside tomorrow. I am on week 10 using the Jenny Hadfield Marathon Training Plan.
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