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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: 

http://www.facebook.com/video/?id=100000010200502#!/video/video.php?v=196353040375035&comments

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
cilantro
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?