Sunday Strength 2018 Goals


Scripture As most of you know I am a Christian.  I attend church every week, lead Bible study groups and read my Bible most days.    I feel like my spiritual strength is just as important as my physical strength.  I am usually pretty good at reading my Bible daily but the last month has been a little hit or miss. When I am not immersed in the word I notice the bad dude (aka Satan) trying to get me down more, so one of my goals this year is to be more immersed in the word everyday.  Here is how I plan to do that.

  1.  Continue to use my Bible App and the new app a friend told me about called She Knows Truth.  It is going to be a great tool!  It will set up daily reminders and you can connect with friends too.  
  2. Connect with more women and do a Bible study.  One of my goals for the year is to lead a group for mom’s of teen girls.  
  3. Continue to got to church and lead our community groups.  
  4. Write down my prayers and scriptures in my journal.  This helps me to memorize scripture and apply it in my life.  

I hope this has inspired you to make new goals this year.  If you don’t have access to a church near you or aren’t quite ready to attend one you can watch sermons online.  I recommend Rockharbor Church.  Our Pastors are amazing!  Have a blessed Sunday!  


Sunday Strength: Do Not Worry

I hope you guys all had an amazing Thanksgiving.  Today a scripture popped up  while I was reading that I think we can all relate to.  Are you a worrier?  Did you worry that the big Thanksgiving dinner or not working out one day is ruining your diet? Interesting fact the average person consumes about 4500 calories on Thanksgiving day!  Yes that is a lot of calories but one day will not derail your progress.  The past week I have noticed that a lot of people are worriers, including myself. A lot of what I heard and saw was related to how much they would have to workout after the big meal or how they would have to do some sort of cleanse this week.  Remember the food you eat does not define you, especially for one day of the year.  Think about all of the memories you are making with your family and friends.  The workout and the healthy food is still going to be there the next day.  

For many people worry is just natural, however stress is taking a toll on our mental and physical health.  This is one of my most favorite scriptures to memorize and meditate on.  

Mathew 6:25

I have a tip for you worriers out there.  Find a box (any kid works) just make sure it has a lid.  Call it your worry box.  Whenever you feel like you are worrying about something write it down and place it in the box.  You can pray over your worry and ask God to take control.  This also works well if you have trouble sleeping.  Write your worries down at night and tear them to shreds and throw them away.  I also like to write down my worries in my journal and reflect back on them when needed.  

I hope these Sunday strength tips help you as you go into a new week.  I find the holiday season can be a little stressful for all of us so anything can help.  Don’t forget to subscribe to get posts delivered right to your inbox.  Have an amazing week!  


Sunday Strength:  Defeating Your Inner Giant

I hope you are all having a great weekend and a Happy Father’s Day.  I have been thinking that I need to write more faith blog posts.  I have been out of the habit lately, so today is the first installment of my Sunday Strength blog posts.  I was inspired to write the post by a lot of things.  Lately I have been listening to a lot of my friends, other women and teen girls talk about themselves mostly in a negative way.  Us women (and men) put ourselves down a lot!  Don’t get me wrong I do it too.  However, since having 2 daughters of my own I am very aware of what I say about myself in front of them.  That doesn’t mean I don’t say things internally.  Our internal thoughts can really defeat us.  I hear so many women say things like:  I am not good enough, I am fat, I am not smart enough, I am a bad mom, etc.  Whether we say these things out loud or to ourselves we need to stop.  Sounds easy right?  It’s not!  Believe me! These thoughts are just the bad dude (aka Satan) trying to bring us down and we cannot let this happen.  My pastor Scott Harrop said this “you can defeat your inner giants”  and it really hit home with me.  It won’t be easy but with God’s help and power we can do it.  Proverbs 23:7 says  For as he thinks in his heart, so is he [in behavior—one who manipulates]. We can not let these thoughts become our identity.  Often times what we think, we believe.  So when these negative thoughts, feelings or words come out stop yourself!  Pray!  Then remind yourself that you are not going to do this anymore (that is what I do) and replace those negative thoughts with positive thoughts. Don’t fight this spiritual warfare alone, put on the armor of God and battle to defeat those inner giants.

Ephesians 6:11

What thoughts are getting you down?  How can you work on defeating those inner giants this week?  I encourage all of you to write this down and pray about it. 

I hope you guys all have an amazing week.  

So Much To Be Thankful For

Ephesians 4:32Today as I was writing in my journal and reflecting on the previous week. I was thinking that I have so much to be thankful for.  This past week I started my goal of meditating daily for 10 minutes a day.  I am happy to report that I only missed 2 days this week.  I have already noticed a difference in how I feel,my ability to fall asleep quicker, and when I wake up at night I can easily get myself back to sleep using some of the techniques I have learned.  As I was reflecting on the past week I thought about the election. I am thankful for the opportunity to vote, the country I live in and religious freedom.  I also noticed all the negativity we get wrapped up in when things don’t go our way.   This affects us all, even my youngest daughter was scared that one of her friends was going to have to leave the country.  We had to do a lot of explaining here.  I have had to really be mindful of not letting this get to me and not letting my daughters see and hear all of this negativity. 

My husband posted this message on Facebook yesterday and it is so true:

“I normally don’t post things on facebook. I use it to see how others are doing but when I opened the Bible this morning it said this “let each one of you speak truth with his neighbor for we are members of one another. Be angry but do not sin…..And be kind to one another, tender hearted, forgiving one another even as god in Christ forgave you.” After this last week, I just thought I would share.”

The part that stood out the most is to “Be angry but do not sin.”  We need to be kind, understanding and compassionate to one another.  We have so much to be thankful for and I truly feel that spreading kindness, being tender hearted, and forgiving is what I need to do right now.  

Be kind to one another.  Do something nice for someone today totally unexpected!  

I hope you all have a great Sunday.

Meditation Through The Holidays

Meditation As the holiday season is fast approaching do you find yourself feeling a little more stressed?  I know I do!  I decided I wanted to do a little experiment and challenge myself to meditate daily through the busy holiday season.  I was inspired by another blogger who suggested a meditation challenge.  I thought this was an amazing idea!  Starting next week I plan to meditate at least one time per day until the New Year.  I know that sounds daunting but I think I can do it.  

There are so many benefits of meditation.  Here are the top reasons I think we need to incorporate more meditation into our physical, mental and spiritual strength.

  1. Reduces Stress and Anxiety
  2. Helps with Concentration
  3. Increases Happiness
  4. Slows Aging
  5. Helps with Sleep

These are only a few of the many benefits of meditation.  If you are new to meditation it can be a little intimidating.  This article by Mind Body Green  has great tips and suggestions for beginners.  Start with just a few minutes a day and build up.  We all have time to scroll through Pinterest, Facebook, or zone out in front of the TV, so I am sure we can schedule 5 minutes into our day to start meditating.  

I also recommend using guided meditations.  Guided meditations walk you through meditating step by step.  They can be a great resource for those new to meditating.  I prefer to use a guided meditation.  Here are a few of my favorites:

Sleep Ezy Tonight.  This one is great for everyone.  My 9 year old daughter loves it!  Try it on your kids it will work!!!!  

The Chopra Center Guided Meditations.  These mediations vary in length and topics.

The Meditation Podcast (ITunes)  This can be downloaded onto your phone and you can access it anytime you need it.  I recommend listening to this on headphones for the best results.  

The Headspace App is also highly recommended but I have not tried it yet.  I plan to try it next week.  

Who is ready to join me on this meditation journey?  Have a great weekend!

Be Your Own Role Model

Just popping in quick to share some inspirational words with you to help you start off your week.  My long run this weekend was a 10 mile run with an awesome friend.  When you run for an hour plus you get a chance to catch up, chat and get some awesome advice.  I always say running with friends is like a therapy session.  My friend Wendy gave me some really great advice that she heard from another friend.  This rocked my world.  BE YOUR OWN ROLE MODEL!  I love this statement.  Often times we are looking at other people as role models when we only see their best and we are looking at our worst.Be your own role model

Stop worrying about what other people think!  This is hard right?  So often we worry about what other people think about our parenting, finances, body, clothing, the cars we drive and our marriages.  Believe me, I do this A LOT!!!!  We need to stop!  

I want to encourage you for the rest of the month and the month of October to focus on being your own role model.  Pick an area of your life that you feel you want to work on the most and take action.  Take the time that you are spending to compare yourself with others and invest the time in YOU.  You are worth it.   I am going to be totally honest and real here with you guys.  I need to stop comparing my body to other fitness professionals!  I have a strong body and I can run 10 miles!!!!  Why do I feel the need to compare myself to others?

If you want to make a change in your life you are the only one who can do it.  What do you plan to focus on?  How are you going to take action?  Leave it in the comments so I can help you be accountable.  

Sweet 16 Anniversary Date

Hi Guys!  I hope you all had an amazing weekend!  I got to celebrate my 16th wedding anniversary on Friday.  I cannot believe it has been 16 years.  We decided we wanted to do something different for our Anniversary so we gave the Penny Date a try.  PennyDateI found this on Pinterest and it was a lot of fun.  We ended up going in circles and around the block a few times.  Out of our 12 flips of the coin we only turned right twice, but we ended up with some good options.  It was a tough decision DK Donuts or Shige Sushi?  

We opted for the sushi.  It was kind of a hole in the wall place, but different and somewhere we had never been before.  It is a sushi boat place, so that was kinda cool.  We got to try a few rolls we wouldn’t normally pick.  We finished the night with a nice bottle of wine at home and watched the Olympics which I am currently addicted to. 

The Anniversary date continued into Saturday where we celebrated with our daughters.  I think it is great to celebrate with your kids as well.  It is important to include them because they are part of something special in our lives and we are modeling what a good marriage looks like.

My hubby can be pretty creative too.  Here is what he had planned for our sweet 16 anniversary.  He didn’t  use Pinterest either like me!  Well he doesn’t really use Pinterest to be fair!  

Our bike ride on the greenbelt was a lot of fun.  We ended up at River City coffee which is a local coffee, breakfast and pastry place.  I had a yummy pumpkin chai muffin and the girls had a strawberry cheesecake scone!  So good!!!!! 

It was an amazing weekend and I am so thankful that God gave me such an amazing husband and friend!marriage quote



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Train Like an Olympian

The summer Olympics are starting this week and I don’t know about you guys but I love watching the Olympic games.  I especially like the running events, swimming and gymnastics.  It is so inspiring to watch the athlete stories and see how hard they work to get to the games.  Since I am so excited about the Olympics I thought it would be fun to put together a little Summer Olympics challenge for my fitness classes and for anyone else who would like to participate.  The challenge will run for the entire Rio 2016 Olympics August 5-21st.  I will be posting our workouts which will incorporate aspects of the olympic games and exercises that may mimic or prepare the athletes for their sport.  I hope you all join in on the fun.  Most of the workouts can be done at home or at the gym.  If you live in the Boise or Meridian area and want to try my class send me a message and I can hook you up with a free pass.  If you are a participant in my bootcamp class there will be a prize awarded at the end of the challenge for the participant with the most points accumulated Aug. 5-21.  

Olympic Fitness

For the month of August I want to “train like an Olympian.”  I have been reading articles and watching video clips about how the athletes train and I pulled out some areas that I want to focus on.  I thought I would share them with you and hopefully inspire you to incorporate these into your August workouts or activities.  

  1. Set A Goal:  Find something that you love, set a goal and make a plan to accomplish it.  I am currently looking for a fall 10k race to train and plan for.  
  2. Cross Train:  Work on your all around fitness level by cross training.  Try something new like cross fit, orange theory, hot yoga or take an outdoor boot camp class.  
  3. Eat Right:  Make sure you are fueling properly before and after your workouts.  Find your favorite post workout snack.  I love my no bake peanut butter energy balls before a workout and usually a post workout smoothie with banana, berries, almond butter and protein powder.  Find what works for you and your body.    
  4. Core Workouts:  Don’t forget to incorporate core workouts into your daily plan.  This will help in many different areas including balance, posture, proper form, and especially your running technique.  I love planks!  
  5. Strength Train:    Include strength training in your workout plan.  Don’t be afraid to lift heavy weights.  
  6. Find your power jam:  Good music will help you power through any workout or long run.  
  7. Rest and Recover Properly:  It’s important to rest your body.   That doesn’t mean you have to sit around all day.  Incorporate things like walking, yoga, massage, foam rolling  and meditation into your rest day.  
  8. Train your brain:  Olympic athletes have to prepare a lot mentally.  Turn off those negative thoughts.  Turn to positive thinking.  Find a mantra and repeat it over and over when things get tough.  Find an inspirational book or quote to focus on.  Try imagery during your next long run.  Imagine yourself at the finish line.  

I hope you are as inspired by all the olympians as I am and will incorporate these tips into your next run or workout.  Go team USA!

What The Hill?

I hope you are all having a great Sunday.  This has been a really fun weekend it started and ended with friends.  We met up with some friends on Saturday night for a date night.  It was a blast.  It started off with a trip to Boise Escape.  It’s one of those escape room places where you have 1 hour to solve the mystery and escape the room.  Unfortunately we did not escape in time. IMG_0796[1] It was pretty hard but very fun.  After that we went out to a sushi dinner which was very yummy.    It was a great date night with friends.  I enjoy starting my SuIMG_0794[1]nday’s with a long run. It’s nice to meet up with friends and chat while getting in a few miles.  Today’s run was a 7  mile hill run.  I am training for the Sawtooth Relay and The Spartan so I have to incorporate hill running into my weekly runs.  If you are like me and you have a love/hate relationship with hills here are a few tips to help you beat those hills, get stronger and faster.

  1.  Use proper form for hill running.  When running up hill use short strides, high knee drive, and a slight forward lean.  When running up hill you should be on the balls of your feet. 
  2. Pump your arms a little harder than you would on a flat run. 
  3. When running downhill lengthen your stride, keep an upright posture and engage your core muscles to help with stability. 
  4. To become a stronger hill runner you must run hills and add in hill repeats.
  5. Remember to strength train. Any strength training will increase the power in your legs which will make hill running easier and hill running will make your legs stronger as well. 

These are just a few tips and suggestions.  Feel free to comment with any other tips you have for me.  I have two hilly races coming up. 

Today in church my pastor Doug said “your attitude determines your altitude.”  This is totally true for hill running and life.  Hills are tough but if you change your attitude toward them they are like any other challenging situation. Tough while you are going through it but rewarding when  you conquer it. 


After church and my run I got to spend some quality time with my BFF (we were BFF’s before it was even a thing) grabbing a cup of coffee and talking.  I love ending the weekend that way.  I hope you all have a great week.   


Do Not Be Afraid

Good morning!  I am getting ready to meet up with some friends for my Sunday run.  This weekend was a cold and rainy weekend.  Last night the hubby and I cuddled up with a bit of popcorn, wine and a movie.  This ,is a bit of a side note but I love popcorn!  I could eat a giant bowl all by myself.  My favorite way to enjoy it is when my hubby makes it the old fashioned way using a giant pot on the stove with coconut oil.  I sprinkle it with sea salt and it is sooooo good!

Many of you may not know that I was diagnosed with epilepsy about 8 years ago.  This has been a real journey for me.  I am planning to share bits of my story on this blog hoping that it helps with my healing process and inspires other people as well.  I suffer from catamenial epilepsy which is when your seizures happen around your menstrual cycle.  This form of epilepsy is unique and for me difficult to understand.  Sharing my story and my condition has been very hard.  Some of my close friends do not even know I have it.  I have been thinking long and hard about sharing my story and the thing that stands out in my mind is fear.  I have decided it is time to get over this fear!  In the Bible the phrase “do not be afraid”  is written 365 times.  I need to remind myself that I need to live my life every day without fear and know that God has a plan for me and I need to trust it.  Have an amazing Sunday!  I am off for my run with friends, which basically is my therapy session.