I'm blogging at www.melaniedorsey.com . Please join me there.

Jan 28, 2011

Jab & Hook

Yesterday I did something I have never done before. I “jabbed,” “hooked,” and “undercut” and was dripping sweat an hour later. Maybe you have already guessed I went to a kick boxing class.
I shuffled left and jabbed. I shuffled right, jabbed and kicked. I kicked to the side. I kicked to the front. I watched the clock. And I watched something else.

From my vantage point I could see most of the class reflected in the mirror that lined the front wall. And I noticed something. Some in the group could not keep up without taking short breaks or modifying some of the steps. Some of them were older than I, but some were much younger!

I considered the reason I was able to endure the intensity of the hour’s cardio and strength training. I concluded it was due to the running routine I started last spring. I have trained myself toward endurance and it is paying off!

As our teacher, Victoria, instructed us in the workout for our arms, I mimicked her example and for the first minute it was easy. But after five minutes, my arm felt like it would fall off! And then sweet relief, we switched to the left arm.

As I punched an imaginary speed ball, this scripture in James came to mind,
 For you know that when your faith is tested, your endurance has a chance to grow”
(James 1:3). All of those months of running had been a test of sorts. I had begun to run because I needed to strengthen myself emotionally and physically. As I continued, I found my faith being renewed with each mile I logged. The Enemy may have thought I was down for the count, and while I may have been down for a while, I was never out!
My faith has been tested and my endurance has grown. And I’m on my way to a mean right hook!

 Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing” James 1:2-4.

Jan 23, 2011

"21" Meditations & Motivations to Get You Moving! video link

Don't forget. "21" Meditations & Motivations to Get You Moving! 
is on my running blog @ See My Mom Run!

It's not too late to join. Watch the video here: 


Jan 20, 2011

Nashville in April

April ~ If you live in the Nashville area, I'll be speaking at the Hermitage Hills Baptist church in Hermitage, TN. This ladies' event is April 14 @ 6:30 p.m. and is open to the public (ticket required).

May ~ Ladies' Night @ Gulf Coast Church, Largo, FL on May 12 @ 7 p.m. (open event)

June ~ "A Healthier You" @ Philippi Park in Safety Harbor, FL  on June 6 @ 6:30 p.m.
I'll be talking about the "therapy" of a routine work-out while my friend, Laurie, covers the nutritional side of health. This is an "open" ladies' event that culminates with a walk "through the park."

If you are in the area and interested in attending any of these events, let me know and I'll get the contact information to you.

Black Bean Soup ~ Quick and Delicious

If you are looking for the "21" Meditations & Motivations to Get You Moving! posts, please visit my running blog here:
www.seemymomrun.com . 

Or "friend" me on fb and join the private group page for "21." 

Increasing your fiber intake does "all kinds of good" for you:

  • heart health
  • weight management
  • intestinal health
Foods with fiber: fruits, vegetables, grains, nuts, seeds, beans

Chicken & Black bean soup
1 small onion
1/2 green bell pepper
1 tsp hot oil
1 (16 oz ) jar spicy black bean dip {I like the Paul Newman brand.)
2 (16 oz ) cans black beans
2 cups chopped or shredded cooked chicken (Sometimes I leave out the chicken.)
4 cups chicken broth
Optional toppings:
sour cream
shredded Cheddar cheese
baked tortilla strips or chips
diced tomatoes
diced onion
avocado slices
Dice onion and bell pepper; saute in 1 tsp hot oil in a Dutch oven over med./high heat for about 3 minutes. Whisk in 4 cups chicken broth and 1 jar spicy black bean dip until smooth. Bring to a boil and stir in 2 cans black beans (may rinse and drain), and 2 cups chopped chicken. Cook 5 minutes or until thoroughly heated. Top individual bowls of soup with your choice of toppings.
* recipe from Southern Living, April 2005 

I also cook a small pot of brown rice and put the rice in the bowls then top with the soup. And my latest addition to cooking anything Latin inspired is Goya brand Sofrito. It's a tomato base with green bell peppers, onion, cilantro and garlic in olive oil. I add 1 T. to this recipe.

Jan 19, 2011

Day 3 of "21"

All future posts on "21" Meditations & Motivations to Get You Moving! will be posted on my running blog here: www.seemymomrun.com. Click on my running blog button in the sidebar.
Visit me there to add your "Mission Accomplished" comments.

Day 3 Mission Accomplished ~ 

  • Power walking with a friend - 2.38 miles in 30 minutes
This was an "experiment" to see how far we could "power walk" in 30 minutes. 
  • A mile run after the power walking and brisk walking before and after for a total of 4.80 miles
  • Stretching quads, glutes, calves, obliques

One of my fitness goals is to stretch, especially after a work-out.

Go to the link for the pdf for Days 1 - 3 and Days 4 - 6. Click HERE.

If you have any problems with the link, just email me and I'll send you the plan in an email attachment. My email is mdorsey@tampabay.rr.com

We have a "21" Group Page on FB which I have set to "private." If you are on FB and want to join, let me know.

Jan 18, 2011

"21" Days 4 - 6

Days 4 - 6 for "21" Meditations & Motivations to Get You Moving! available here.

If you were late to the "21" party, you can also download/print days 1 - 3 at the link above.

There were close to 40 women who said they would follow the "21" day plan. Women are walking, running, going to the gym, on the stair stepper, treadmill and Zumbaing.

Some are on face book and have joined the "21" Group Page. If you are on fb and would like to participate in the group, friend me at Melanie Clark Dorsey and I'll add you to the group.

We've had healthy recipes posted and I give additional health and fitness information on the group page. 
Today I posted a list of "What to Eat to Fight the "Blues."   

Although I live in sunny Florida, many of you are in northern states with snow. Without some exposure to natural light, some people experience S.A.D, or seasonal affective disorder.

At the top of the list of "What to Eat to Fight the "Blues" are foods that have the Omega 3's. Fatty fish, like wild Alaskan salmon is an excellent source of Omega 3 fatty acids. Canned salmon is economical and delicious. I use it when I make salmon patties.

Day 2 Mission  Accomplished ~ 
I ran and walked a total of 4.40 miles. 

It's never too late to be a "fitter" you! 

"So then, whether you eat or drink, or whatever you may do, do all for the honor and glory of God." ~ 1 Cor. 10:31 (Amplified Bible)

Jan 17, 2011

Day One of "21" Meditations & Motivations to Get You Moving!

Day One ~ 

My Mission:

  • Jillian Michael's 30 Day Shred
  • a one mile run

Mission Accomplished:

We had a rain storm for most of the day so I decided it would be a good day to "shred." I haven't shredded in a while and WOW, I forgot what a great work-out it is! 

Since the "shred" is only a 20 minute work-out and my daily goal is a minimum of 30 minutes, I also ran a mile.
By then the rain had stopped so I did not have to run with the "cats and dogs." 
Speaking of dogs, last night when the storm started, our little dog, Ted, woke me up with his whining. When there is thunder Ted turns into a scaredy-cat!

How did your Day One Mission go?

Jan 16, 2011

Days 1 - 3 of "21"

This is a condensed version of "21" Meditations & Motivations to Get You Moving. I have condensed it from 21 daily entries to 7 entries. For each entry, there will be 3 separate sections for 3 days to record your daily fitness goal and a space to reflect your feelings once your goal (mission) is accomplished. I will also share links to websites that I come across regarding health, wellness and fitness. I do a lot of research and am happy to pass along things I find that might be of interest to you, as well.
Thank you for your willingness and enthusiasm to "come go with me" on this 21 day plan toward a fitter "us"!
I would appreciate your insight and any "constructive" ideas or thoughts you are willing to share regarding this project.

The "back story" ~ After losing Andrew, I had a choice to either lose my mind or let healing begin. It has been a long and hard process. (I loathe the word "process.") I had been a runner in the past but had stopped for various reasons.
However a few months after Andrew's heavenly home going, some more sad and bad things happened in our family and I felt as though I would fall apart for good if I did not do something to get my "healthy" back.
One of the things I determined to do was to begin running again. My doctor told me to get out of the house and get some Vitamin D. Since I live in sunny Florida and sun on your skin produces Vitamin D, I began to run. And I have not stopped!
I consider it a gift from God that I have the ability to move. I don't always feel like going for a run or doing some other type of work-out, but I never regret it once I start!

Through many miles on the road, God and I have had our own type of "exercise." Think "wrestling match." I showed up and so did He.
This condensed version of "21" Meditations & Motivations to Get You Moving! is still in its seed stage. But I hope that soon it will germinate and become full fledged fruit. In other words, I want to develop my idea into a unique type of Bible study.

So many of you have been so kind and encouraging to me through the grieving process (There's that word again!) and so I offer this plan freely to you and hope it will help you get your own "healthy" back or at least, encourage you to continue the good work you are all ready doing toward becoming a fitter you!

I love y'all! I really do.

Now here's the link for Days 1- 3 of "21."

Be sure and check in and let me know how it's going. I'll be posting about it here, on my running blog (see button in sidebar) and also on FB. Hopefully, I'll get a "21" support and encouragement fb page up and going tonight!
Check back for the next download for days 4 - 6.

Jan 13, 2011

"21" Meditations & Motivations to Get You Moving!

So far 28 of us are taking the journey together on

"21" Meditations & Motivations to Get You Moving! 

We start Monday, the 17th, and Sunday, the 16th, I will have the plan available to download in a pdf. 
I will also post about it on my running blog here ~ www.seemymomrun.com (see my "running blog" button in the sidebar) and on Face Book in the "Notes" section on my fb profile page. You can "friend" me on Fb at "Melanie Clark Dorsey."

For more information, click on the "21." 

And as my family in Georgia says, "Come go with us!"

~ my favorite place to run ~

Jan 9, 2011

"21" ~ An Invitation

 I am currently writing a 21 day plan to a fitter you. Are you interested in joining me on this journey? The plan starts NEXT Monday, January 17th. I will have the plan available in a pdf to download Sunday, the 16th. 
Meditations & Motivations to Get You Moving!
“21” Meditations & Motivations to Get You Moving! is a 21 day plan which gives a daily scriptural Meditation, a health/fitness Motivational tip, and your fitness goal or Mission for the day. Each “Mission” should ideally be a minimum of 30 minutes of daily exercise. You choose the work-out plan you like best. I am not a certified trainer nor am I a physician. I am a 47 year old wife and mom who has embraced the gift of discipline as it relates to exercise. Running is my preferred work-out but it’s not for everyone. The plan goes for 21 days based on the research of establishing habits.

Why am I doing this?
  • I am passionate about walking alongside people who want to make a positive change.
  • Running is a God-inspired gift that has helped me in grieving the loss of my son, Andrew.
  • As I have run with God these past several months, I have developed a closer walk with Him. Because of this I have a “book” in me about the messages God has spoken to my heart as I have run 3 miles a day.
  • I am hoping this mini project will spur me on to write the “book.”
  • And while I mostly run alone, I do occasionally enjoy company on the journey and I’m hoping this time it will be YOU!

Each entry provides:

* Meditation in the form of a scriptural passage relating to: the body, walking, running, strength, or endurance.

*Mind This! a mental focus correlating with the scriptural passage

* Motivation in the form of a quick tip based on the latest research regarding health and or fitness. I do the research and you get it in a bite sized form!

* Mission is your daily minimum of 30 minutes of exercise. You pick your plan: walking, running, dancing, gym or DVD work-out, etc. 
You record your daily goal and upon completion reflect how you feel.
I, personally, like to work-out 6 days a week and take a rest day on Sundays. However, in the spirit of “21” I will be taking a restorative 30 minute walk on Sundays.

My personal fitness "mission":
Run 3.5 – 4 miles 4 days/week
Spin class 1 day/week
The 30 Day Shred 1 day/week
Sundays – 30 minute walk

Leave a comment if this is a plan in which you would like to participate. I'll have more information for how to access a hard copy of each day's entry if you want one. 

Jan 7, 2011

My Household

My Household  
1st quarter goals 
Declutter & Organize rooms/areas (general)
Monthly household focus ~ Jan. - kitchen (specific and already started)
Meal planning 4 days/week (currently working on a What's for Dinner planner)

That's it, folks. I've listed my 1st quarter goals for My Body, My Spirit, My Creativity and My Household.  

So far the 1st quarter goals for My Body have not started well. I either have a bad cold or a not so bad flu. Either way, I feel like I am underwater. The only My Body goal I have achieved this week is I ran 3+ miles on two days. C'est la vie.

My Creativity ~ I have started the research/rough draft phase of a type of Bible study though it is more a motivational tool for moms who run. I hope to finish this soon. If I work diligently on it every day and do not lose my focus, I will get 'er done.
The goal of vlogging may prove to be my biggest challenge. I really enjoy seeing the video blogs that so many bloggers post. 
My roadblock is that while I am quite comfortable speaking in front of a group, even a large group, I feel awkward speaking to a camera. I admire those of you who do it so well (Elaine ~ peace for the journey; Barbara ~ B His Girl).
My Spirit ~ I'm on track with memorizing 2 Scripture passages/month (Hey, it's only month one!)
I am so enjoying following the YouVersion "Essential Jesus" Bible reading plan.

Now, can I be real honest here? I love to think up things to accomplish. 
Accomplishment is a great feeling for me. The problem is sometimes I accomplish things in my head and they never get done in real life. Like...for real! I can begin and end a project all in my own mind. Weird, huh.

What I have shared with you these past few posts are GOALS and are all things that are important to me to accomplish and I really hope I don't lose focus, steam, motivation, desire, etc.

But my MISSION for 2011 is this:


Jan 5, 2011

My Creativity

I NEED to be creative. Sometimes my creativity involves writing, cooking, re-arranging my furniture, or attempting a crafty project by gluing something with Mod Podge. My "artsy" projects are always a little iffy. I try to follow the directions and end up making short cuts which results in a "Well, I tried" attitude. 

Last year I found a project that was so me and I "made" a journal. It looks pretty cute but the thing won't lay flat so instead of using it as a journal, I just record all of my passwords in it. "Well, I tried."
Exhibit 1
Exhibit 2

Exhibit 3

In December I thought I would get a jump start on a planner for 2011. So, where did I go? Walgreens! Actually I was already there doing a Register Reward deal and saw cheap day planners (but just the layout I like) for $2. 
I got it with the idea of Mod Podgeing scrapbook paper on the front and back covers to "personalize" it.

Kind of a "patchwork" design because I failed "cutting" in kindergarten. I really did.

Problem is, I accidentally Mod Podged some of the pages to the covers and now they are stuck. 
When I tried to "unstick" this page, it tore.

The good news is they were those pesky "personal information" pages and I already know all of that about me, so whatever...
Hey, I tried.

My Creativity
1st quarter goals
Video blog 2x/month
Write a Bible study.(Begin writing a Bible study.)
Create a Meal Plan binder.

Again, as the 1st quarter comes to an end, I will re-evaluate and plan my goals for the 2nd quarter. 
Early in 2009, I was doing a series I called "Shop Your Closet." I may bring that back. It was fun. It was creative. And the best part was my cameraman ~ Andrew. I love that boy with all my heart. I miss him.Terribly.
From August '09 ~ picture taken by my boy Andrew~
For My Body 1st quarter goals, go here.
For My Spirit 1st quarter goals, go here.

I have one more category in my 1st quarter goals. Check back!

I'm linking to Sandy's blog at God Speak's Today.

Jan 4, 2011

My Spirit

Yesterday I shared that I am setting quarterly goals for 2011. I am still in the planning process of writing down the specifics of what I want to accomplish and how to get there. 
When setting goals, you want to go from broad to specific. In other words "Get Healthy" is a very broad goal. How do you plan to get healthy and how will you know when you have gotten healthy? 
You may naturally set objectives rather than goals. I think I do this because of my teacher training. Lesson plans are not complete without setting objectives that can be observed, proved, verified for students in the classroom.

I have already shared My Body quarterly goals.Today I am sharing My Spirit quarterly goals.

My Spirit 
1st quarter goals
Scripture Memory 2 verses/month (I am using a 4x6 index card flip book to record the verses I want to memorize.)
Daily Bible Study
“Essential Jesus” Bible reading plan in 100 days via www.youversion.com. Following is the description of the Bible reading plan I have chosen.
"In 100 carefully selected passages from the Bible you will discover who Jesus is and why he is so significant -- even life transforming. Through both Old and New Testament readings you will discover why God sent Jesus, what Jesus taught, how he treated people, why he did miracles, and the meaning of his death, the significance of his resurrection, and what the Bible says about his second coming."
I am reading through this plan a bit faster so that I can wrap it up by the end of March. Then I will re-evaluate for 2nd quarter and pick another Bible reading plan. 

A while back I asked you for Bible study suggestions. I have still not chosen a study but I am currently reading a few books that I am enjoying. 
I would like to lead a Bible study in my home but have not felt drawn to a particular study yet. "To everything there is a season, A time for every purpose under Heaven" Ecc. 3:1. 

What about you? Are you writing down your goals, objectives, a theme or a word for 2011? 
Speaking of themes and words for the new year, the last time I chose a "word" for my year was 2009 and the word was Double. And oh my. We certainly experienced the Double. 2009 proved to be a nightmare of a year. A double nightmare.
On January 1, 2009, my husband had a serious snow ski accident and had 4 surgeries. His pay was cut. Then the company let go several employees due to the economy. My husband was one of them. He lost his job a week or so before Andrew was diagnosed with brain cancer in August. And you know the rest of the story. 

2010 was a year of grief and survival. I refused to think about a theme or scripture for that year. Looking back I believe 2010 was the year of my questioning, doubting, searching, and running back toward God to find out who God really is. 
I told Him, "You are not who I thought You were." 
I asked Him, "So, who ARE You?"
And, "What can I expect from You?"
And, "What do You want from me?"
I got my answers. It took some time. But He proved faithful.

This year I do not so much have a theme for the year as a MISSION. 
I'll share that soon.
In the meantime, I'd really like to hear about your dreams, goals, objectives for this new year!

Jan 3, 2011

My Body

January 1st I was hoping to run 4 miles. My usual mileage has been to run a minimum of 3.1 miles 6 days a week. I wanted to start the year off with a 4 miler. 
But stuff happens. In this case stuff was my catching some kind of virus and I thought it best to rest my body rather than pushing it to run and feel worse. 
Today I am in the planning process of goal setting. A few days ago I visited "only a breath" and read that Melanie is making quarterly goals. Setting quarterly goals seems much more manageable to me than setting them for a year.
So far my categories are:  My Body, My Spirit, My Creativity and My Household. I'm sharing the My Body goals today. 
Last April I started running again. I knew that in the grieving process I had to take action to get my "healthy" back so that I could be the kind of wife to my husband and mother to my children that they deserve. (Visit my running blog here.)

Running Goals (1st quarter) ~ 3 1/2 - 4 miles 5 days/week

Strength Goals (1st quarter) strength training ~ 1 - 2 times/week

Spin Class  Goals (1st quarter) spin class at the Y ~ 1 day/week

I'm still thinking about what changes I want to make toward healthy eating. But certainly any goals I set in that category will involve cutting back on sugar. I did this last year and it was doable and after a few days, EASY! One thing that is helpful in decreasing sugar intake is to plan ahead. Pick the special occasions in which you will PLAN to enjoy a dessert. The next family birthday we will celebrate is my son Avery's 17 birthday in February. This morning I have announced that I will not be making any desserts until his birthday. He has already given me his "order" ~ homemade chocolate chip cookies & ice cream sandwiches.
What about you? Do you have any fitness goals for 2011? If setting goals for the entire year seems too daunting, why not set a quarterly goal?