"21" Days 16 - 18

Days 16 - 18 pdf is here.  It's all about ENDURANCE!

Day 15 Mission Accomplished ~ I ran 4 miles.


Day 14 Mission Accomplished ~ Easy day...walked the dogs for over 1/2 hour


Day 13 Mission Accomplished ~ I ran 3.15 miles.

Day 12 Mission Accomplished ~ Pilates class (first time and I loved it! I felt longer or taller afterward. Taller is good.)

"Over" Accomplished!

Last evening I went to my first kick boxing class. This, after a 3.30 mile run and a 2 mile walk earlier in the day. But I was curious as to how I would like a kick boxing workout. I liked it. A lot!

I owe my ability to endure the 1 hour long class and keep up quite well to running. Running has raised my level of endurance for aerobic exercise. 

Usually my workout of choice is a daily run because I'm not really a "group" kind of person.

How about you? What kinds of group workouts have you tried? 
Are you more of a solo exerciser or do you enjoy a class?
Do you like Zumba? I've tried it. It was fun but doesn't "call" my name like the kick boxing class did. 

I'll post my Day 12 Mission Accomplished later today. Thanks for posting yours and make sure you are downloading the "21" Meditations & Motivations to Get You Moving! entries.
(Scroll down to an earlier post and you'll see the link for all entries.)

Mission Accomplished for Days 10 & 11

Day 10 Mission Accomplished ~ I ran and power walked 5.81 miles.

Day 11 Mission Accomplished ~  I ran 3.3 miles and walked 2 miles with a friend.

The entry for Days 13 - 15 is available now here.

Come Go With Us on "21"

 Day 9 Mission Accomplished ~ a 3 mile run and strength training
Did you accomplish your fitness mission today? Let me know in your comment.

If you are new to See My Mom Run!, and are interested in my "21" Meditations & Motivations to Get You Moving!, you'll want to read this post first.

And then read this one.

Encouragement in video form here ~

If you're on FB and want to join our "21" group page, send me a friend request @ Melanie Clark Dorsey and I'll "add" you in.

If you watched the Made To Crave webcast last night, you heard Dr. Ski Chilton discuss how it's the intensity of exercise, not so much the duration that is important to your fitness level. Also, inflammation is the bad guy and within a 30 minute workout at 50% to 85% of your target heart rate, the level of inflammation in your body is reduced by 60%.

Yes! I was excited to hear that because my "21" plan suggests you do a daily 30 minute workout. 

If you want to join the rest of us "21"ers, leave me a comment and let me know. It's never too late. 
The link to download the pdf for "21" Meditations & Motivations to Get You Moving! is here and it's FREE! 

Where I'll be speaking:

April 1 - 3, 2011
Alton Church of God
Women's Emphasis Weekend
Mayo, FL

April 14, 2011
Ladies' Event
Hermitage Hills Baptist Church
Hermitage, TN

May 12, 2011
Ladies' Night
Gulf Coast Church
Largo, FL

June 6, 2011
"A Healthier You" (w/Laurie Mitchell)
Ladies' Night
Philippi Park, Safety Harbor, FL

 

"21" Video Link

 Day 8 Mission Accomplished ~ 
I ran 3.37 miles today. I put it off until after 12 noon, but finally just opened the door and headed out.

Click here to see the video about Days 7 - 9 of "21" Meditations & Motivations to Get You Moving!

Day 7 Mission Accomplished ~ 30 minute walk with my husband and the dogs ~ 

Days 7 - 9 of "21"

I'll be back in a few...but in the meantime, here is the link for Days 7 - 9.

Click HERE.

Days 4 & 5 of "21"

Day 5 Mission Accomplished ~ The Shred and a one mile run

Today has not been the best of days. It's been overcast and rainy here which seems to have directly reflected my feelings. Some days are like this...a painful missing of my son, Andrew. Truly today's skies have painted a picture of my emotions.
But I knew that a work-out was still in order.
So since it was rainy, I "shredded" and when the rain let up enough, I ran a mile in my neighborhood.

Day 4 Mission Accomplished ~ a 3.20 mile run in what felt like an early spring day
It was lovely and I was thankful.

Some of you have asked if it's too late to join "21" Meditations & Motivations to Get You Moving!
No, it's not too late.
Go here for the link to the pdf for Days 1 - 3 and Days 4 - 6. And check back there tomorrow for the pdf for Days 7 - 9.

I'll be back to record my "Mission Accomplished" for Day 6.
Again, if you want to join the "21" Group Page on FB, "friend" me at Melanie Clark Dorsey. Find me and send a "friend" request. When I see the request, I'll "add" you to the "21" Group.

Day 3 of "21"

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.

"21" Day 1 Mission Accomplished

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?

"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.

Miles for Hope 5k ~ Team Andrew

 

 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.
Thanks,
Melanie

Download the pdf for days 1-3 here.

An Invitation to "21" Meditations & Motivations to Get You Moving!

I am currently writing a 21 day plan to a fitter you. Are you interested in joining me on this journey? The plan starts Monday, January 17th. On Sunday, the 18th, I'll have the plan in a pdf available to download. So far there are 28 of us who have committed to "21." 

“21”

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 leisurely 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 you would like to participate. I'll have more information for how to access a hard copy of "21".  

~ my favorite place to run ~