Mormon Life - New Year's tag

{How-to} Train for a 5k or a Marathon

Wed, 08 Feb 2012 11:43:00 -0700

by Ruthann Cunningham
source: MormonLife.com

Mormon Life says: A few weeks ago I talked about the mental preparations necessary to train for a race. For those of you still on the New-Year’s-resolution bandwagon (or those who need a little motivation to get back on), here are some more practical training tips to get ready for your race so you can run and not be weary.

Whether you have chosen to run a 5k, 10k, half-marathon, or marathon, this year you will want to take the time to prepare and train. Some of the elements that are involved to accomplish your goal are selecting a run, making sure you have the proper clothing, setting up a training program, and establishing a reward. If you include all of these elements into your training along with preparing mentally, your overall experience will be rewarding.

Before you start any physical activity program, make sure you have seen your doctor for approval to start training. It is always good to know where your health is at and make sure you are not going to be injured due to any unforeseen conditions.

Choose a race

Once you have been cleared by the doc, pick a race or the time of year you would like to complete your goal. If you want to run a 5K in the summer, then find a race in the summer and register for it. Keep in mind that the further the distance you want to run, the more time you will need to set aside to train and prepare. There are also some runs that have entrance based on the lottery system due to the high number of people who want to compete. Have a backup plan in mind in case you do not get into the run or the weekend of your run does not end up working out for you. Here are some fantastic sites to visit to find a run that meets your goal. Your city’s recreation or a specialty running store may also have information on upcoming runs in your area.

Running in the USA

Runner’s World

Get your gear

Once you have a goal in mind, make sure you have the right clothing for training. If you are new to running, you may find that the most important piece of equipment is your footwear. Shoes can make your running experience miserable or enjoyable. Your foot and the way you run may be different from those around you, so it is important to find a shoe that fits your running style and foot. The best recommendation is to go to a specialty running store and try on several different brands of shoes to find the one that feels the best. Most specialty stores can help you pick shoes based on how you run. If you do not have this type of store around you, find shoes that support your foot and feel comfortable when you walk/run in them.

You may find over time that you want to get clothing that is more comfortable to run in and to lessen blisters and chaffing. Specific types of socks and clothing are important to help in these areas. For socks, consider trying double-layer socks. These can help decrease blister-causing friction on your feet. You can usually find a good pair for $6 to $10 and your feet will love you for it.

It is not necessary, but if you decide to purchase specific clothing for running, I would recommend polyester shirts and running pants for colder weather and cool max shirts for running in warmer weather. Some also find it helpful to always wear spandex shorts when running. Runner’s World has a fantastic site to get an idea of the best types of material to wear based upon the conditions you are running in.

Make a training plan

Once you have the proper clothing that you would like to start off with, plan ahead to give yourself enough time to train. Find a training program that matches your level of fitness and start slowly. One of the quickest ways to give up on a goal is to start off too hard, over train, sustain an injury, and get frustrated. Also make sure during your training that you give your body days to rest and recover. And absolutely make sure you’re getting adequate sleep and proper nutrition. This will make a difference in your overall training and race experience.

There are several sources that may help you chooses a training program. Some have Sunday listed as a day to train. If you do not run on Sunday you can take the suggested workout idea and move it to Saturday or Monday and rest on Sunday.

Mayo Clinic Plan

Jeff Galloway Plan

Hal Higdon Plan

Set a reward

Last of all, make sure you pick a reward. You will have internal rewards from going further than you have in the past, pushing yourself harder, and finishing a race. Knowing that you have completed you goal is an amazing feeling, but it is also helpful to pick and external reward. Things such as treating yourself to a new book or going to the movies after you have made it half way through your training program or completed your race will help you move towards your goal on the days when you are having a hard time finding the motivation.

Training for a race can be rewarding and exciting if you are properly prepared. By picking a goal, getting the proper clothing, and giving yourself enough time to prepare, you will find that your overall experience is more rewarding than you imagined. The thrill of completing a goal and looking back over the months of preparation that you put into this goal provides a new sense of accomplishment and excitement. Have fun and don’t forget to enjoy the run!

{Lifestyle} Forget Resolutions - Make Changes That Work!

Wed, 11 Jan 2012 11:21:00 -0700

by Connie Sokol
source: MormonLife.com

Mormon Life says: Making a life change is more than saying, “I want to lose 20 pounds.” The great news is that it’s easier than you think.

Making a life change doesn't have to seem overwhelming. It simply takes a subtle shift in mindset and a few keys to successful goal-setting.

Set goals from a Life Paragraph

Years ago friends gave us a plant for a hospitality gift. Determined to let this one live, I watered it diligently for two weeks until one day I looked at the plant closely and realized something: it was a fake plant. Oh, yeah. Resolutions are like watering a fake plant—they aren’t real. Successful goals come from connection—choosing the ideal outcome you want first, then using goals as vehicles to get there. Try creating a Life Paragraph. It’s so easy but powerful. Life coaching guru Brian Tracy has said, “The establishment of a clear, central purpose or goal in life is the starting point of all success.” Once you have a clear paragraph of what you want from life, goals are so much easier to choose and achieve.

To create a Life Paragraph, brainstorm buzz words to describe your ideal life in three categories: Self, Relationships, and Life Skills. For example, in Self you might have, “positive, spiritually centered, emotionally healthy, fit,” etc. After brainstorming all three areas, combine and edit them to create one juicy paragraph about six to eight sentences long to describe your ideal life. Have fun with this! Tweak and change until you feel it’s just what you want to describe what you’ll be working towards.

Real goals for real people

Successful goals are not I shoulds or I have tos. They’re chosen from your fabulous life paragraph and make you feel excited to begin. Good goals are specific and make you stretch without making you feel overwhelmed or like downing a cheesecake. I’ve coached women for ten years, and my secret to their success is one goal a week. That’s it. Choose wisely and then go to it. And remember Hyrum Smith wisely says to include the following in writing your goal: make it realistic, timely, specific, measurable, and action-oriented. Translation: “I will do a FUN workout three times this week for 20 minutes, varying cardio and weights.” Voila.

The possibilities are endless when you combine your Life Paragraph with a well-chosen goal—just one—each week. I’ve been able to write and publish books, be a public speaker, have a small business, be a stellar mother to six children (that’s up for debate), teach my children life skills, and run our home generally fabulously (except weeks before, during, or after holidays). And enjoy it all (most of the time). I’m not special or tremendously talented. It’s by small and simple things that great things come to pass, like keeping the kitchen counter clear. So give this a try. If you need a little boost, or group help, consider my “Take the 8-week Challenge!” You can enter at 8basics.com—it’s free and has helpful blogs, tips, and podcasts to help you stay focused on your changes. And remember, as you set goals, life happens. If you’re nose diving by day two of a goal, adjust! Change it, tweak it, make it work for you. There are no Goal Police, so switch it up to make it more real and keep progressing.

Reward yourself and keep going.

After setting a goal, choose a reward and use it! And don’t wait until you’ve completely finished the goal. One woman paid herself five dollars every time she worked out, then put that money toward a new outfit. Go girl! Rewards help change your neuroassociation to goal-setting—a fancy word for salivating Pavlovian style to set and achieve a goal, all because of the promise of an hour-long nap. That’s my kind of reward. And whatever you do, keep going with your chosen goal by continually envisioning the outcome. Anthony Robbins says that, sadly, most people give up five feet from achieving their goals.

Not you. Create that Life Paragraph, choose a connected goal that makes you excited to start, and reward your efforts along the way. This is your year to create fabulous change, so go get it!

Connie Sokol is a mother of six—expecting her seventh—and a presenter, former TV and radio host, and author of several books, including Faithful, Fit & Fabulous. For tips, columns, and books, visit www.8basics.com.

Messages of inspiration from President Thomas S. Monson

Tue, 10 Jan 2012 15:54:00 -0700

source: ldschurchnews.com

New Year's resolution

Four pledges for the new year: I will listen, I will learn, I will labor, I will love. As we fulfill these pledges, we can have the guidance of our Heavenly Father and in our own lives experience true joy. Now, I don't simply mean that we should make a wish, or that we should dream a dream, but rather determine to do that which we pledge to accomplish. We can, if we will. … Now, shall we go forward with such resolutions? Can we change our practices if such need changing? I declare that we can. — "A Time to Choose," BYU devotional, Jan. 16, 1973

Pursuit of doing good

Mon, 09 Jan 2012 08:55:00 -0700

source: ldschurchnews.com

By some statistical accounts, about 25 percent of those who, just a week ago, made a New Year's resolution have already abandoned it.

The road to hell, it seems, might well be paved with good intentions!

But good intentions can also be the beginning of good works. And good works are good because they can change our hearts, and, if we so allow, our very nature.

Setting goals: Advice from Elder John A. Widtsoe still relevant more than a century later

Wed, 04 Jan 2012 12:38:00 -0700

source: deseretnews.com

Mormon Life says: I love his 6th goal. I'm such a time waster. Every year millions of people resolve to do a little better than the previous year. Gyms are frequented more often, fresh fruit and vegetables are purchased and even scripture study increases. But sometimes those good intentions may result in resting treadmills, spoiled food and dusty books.

It has been said that a goal not written is just a wish. Perhaps the lack of planning is one reason that resolutions are not kept. Life, some say, just gets in the way and many become discouraged when their New Year's resolutions become memories. But life is what you make of it, and a life centered on Jesus Christ will result in a life of achievements.

LDS bloggers tackle New Year's resolutions

Wed, 04 Jan 2012 12:29:00 -0700

source: deseretnews.com

I love reading all the New Year’s resolutions, which range from spiritual to whimsical, as I traverse the blogosphere. They motivate me to try to do better, to be better. Let some of these likewise inspire you.

Spiritual: Let President Thomas S. Monson guide your goals as spotlighted by these bloggers. First find “Help for New Year's Resolutions,” which includes a great quote from President Monson, and then click in to learn about President Monson’s ABCs that can help you make some spiritual “New Year’s Resolutions.”

Mormons make appearances in top lists for 2011

Fri, 30 Dec 2011 13:22:00 -0700

by LDS Living Staff
source: MormonLife.com

It's just that time of year. Before looking forward to the new year, it is time to review the events of 2011. Many news sources are relasing their top of the year lists so we thought we would link to a few lists that might be of interest to you.

Deseret News: Top LDS Events of 2011 - A pretty thorough list here including the release of Daughters in My Kingdom, new temples, and the Church and politics.

Salt Lake Tribune: Utah's Top Faith Stories of 2011 - The LDS Church makes several appearances in this list including the top spot of "The Mormon moment".

Washington Post: 11 ways religon changed in 2011 - A super interesting list that includes the "new prominence" of the LDS Church.

And lest we forget...we here at LDS Living did a series of top 10 for 2011 lists.

Happy New Year!

{Food Dish} "Healthy" Dishes I Can Handle

Wed, 28 Dec 2011 00:03:00 -0700

by Kate Ensign-Lewis
source: MormonLife.com

Mormon Life says: I want to eat healthier. Really, I do. But so often "healthy" translates to "blah." But these dishes make eating healthy look like a piece of zucchini cake.

I'm not known for a light palate. (Remember this?) So, resolution #4 this year should make total sense: eat better. This means fewer calories (no more late night cookie runs), less fat, and more fruits and vegetables.

I've really been meaning to eat better for a long time, but my love of food always causes me to stop short. "Healthy" often means sacrificing flavor. With these dishes, though, I think I can make that crucial first step. Are you with me?

(Note: I deemed these healthy only with my untrained eye on the ingredients. Many of them do not have calorie counts, but my hunch is that they're low.)

Sweet Potato Skins (Photo from Pinch of Yum)

Parmesan-Roasted Broccoli with Pine Nuts (Photo from Ezra Pound Cake)

Fresh Corn and Tomato Saute (Photo from The Parsley Thief)

Healthy Muffins (Photo from Sweet Make Me Smile)

Prawn Salad Sandwich (Photo from An American in Ireland)

Spring Vegetable Saute (Photo from Sauce and Sensibility)

Fish Tacos with Mandarin Orange Salsa (Photo from Give Me Some Oven)

Quick and Healthy Turkey Chili (Photo from The Yummy Life)

And, speaking of that zucchini cake . . .

Healthy Chocolate Cake with Zucchini (Photo from Baltic Maid)

{Lifestyle} How to Host a Bucket List Party

Fri, 23 Dec 2011 00:05:00 -0700

by Ruthann Cunningham
source: MormonLife.com

We were somewhere in between Barstow, California, and Las Vegas, Nevada, heading back from a long weekend in California. To me this was one of the least appealing parts of the drive, with only a sprawling, desolate brown desert and some random Alien Jerky billboards to look at. We had piled in a car for one of our many road trip adventures and had spent the weekend discussing everything from English literature to politics, fashion to humanitarian aid, and teaching to running biomechanics (I had to throw that topic in!).

To help pass the time and the lovely scenery, we started discussing some of the goals we wanted to accomplish in the next year and thus began our idea of creating a yearly bucket list. Often people consider a bucket list a list of items that they want to accomplish before they pass away (“kick the bucket,” as some call it, although I know this phrase does not sit well with everyone). Items on this list are often lifelong dreams such as a trip to a far-off country, winning a well-known recognition, seeing all their children have grandchildren, etc.

We decided to take this idea but put it on a smaller level: things we wanted to accomplish, places we wanted to see, new talents we wanted to develop, who we wanted to become by the end of the next year. We wanted to set goals of ways to grow while we were still single and had the time and resources to do these things before we moved on to a different phase of life—marriage.

As we outlined the rules and it became more of a tradition, we began holding bucket list parties, and they’re a great idea for everyone to try out. Perhaps it will be the easiest to outline how we approached the bucket list idea so as to understand how we set it up. These are ideas the that worked the best for us but may not for others or based upon life’s circumstances.

1) The number of items on your list correlates with how old you will be that year: If you will be turning 29, then you pick 29 items for your bucket list. My grandma suggested my grandpa do the same thing, but I think 90 items may be a bit too much!

2) Ideas for items on your bucket list: We picked personal goals of things to accomplish in a few different areas—spiritual, social, cultural, health, and educational—to give our bucket list variety. Under these areas, we choose specific goals for the year, such as reading a church book, meeting 10 new people, going camping in a new place, trying to qualify for the Boston Marathon, or taking a community class. Often these ideas where items we thought of, but if we couldn’t come up with an idea, we helped each other brainstorm concepts to come up with a goal.

3) Review process: We also reviewed our goals that we had written down, so others could help us see if they were realistic or if they needed to be modified to be more specific, achievable, or just crazier.

4) Challenges: Some of the goals we wrote down at the beginning of the year could not be accomplished as the year progressed. This is where we came up with the idea of having challenges. We would come up with 5 to 6 ideas of other things that could be done (ex: give away a Book of Mormon) instead of a goal on our list. These challenges were universal for all the participants, and the first person that accomplished the challenge got to substitute it for one item on his or her bucket list.

5) Follow-up: We had a few bucket list parties throughout the year to discuss how our lists were going and if we needed any help. We took a few hours to meet at one of our homes and pull out our lists. We could go through what we had finished so far and also discuss the items we needed help with. We would plan activities and trips to help each other cross off goals. Throughout the year, we also sent messages to each other on Facebook when we had crossed off an item.

6) Rewards and consequences: We all choose our own consequence if we did not finish all of the items on our bucket list (ex: going a whole day without makeup). We also choose a reward upon completion our bucket list (ex: getting a camera to take up photography). We decided to make it an all-or-nothing deal; you finished the whole list (with substitutions if needed) or you did not.

7) Ways to get out of finishing: Since we started this as a way to continue to progress and enjoy life while single instead of getting into a rut, for us, you get a free pass on the rest of your list when you kicked the bucket of being single. If you’re already married and want to start this tradition, you can think of a different free pass or—even better—get rid of it completely.

The second year of our bucket lists is almost finished. Since the idea was created, the number of people in our group has increased. Some have gotten a free pass, and goals have become more manageable. Personally, I have grown in ways I could not have imagined on that road trip two years ago. Many have completed or are about to finish their list for this year and have already started writing their list for next year. As for me, well, I only have one item left on my list this year. Here’s to hoping I start off the New Year with a camera to take up photography in 2012.

—
Ruthann Cunningham is the circulation coordinator for LDS Living and has a master’s in exercise physiology. She loves the outdoors, anything related to health and running, biomechanics, travel, and spending time with friends and family.

Exercising Through the Holidays

Wed, 27 Nov 2002 08:22:00 -0700

by Kelli Calabrese
source: MormonLife.com

Mormon Life says: During a busy time like the holidays, we all tend to neglect our health. Being in top physical condition can help you manage the demands of a season that is full of activity—and stress. Stay in tip-top shape for handling the load that the holidays can bring.

Wouldn’t it be great to enjoy the holiday season feeling invigorated, rather than stressed and fatigued? Exercising through the holidays will not only help us managed the addition al stressors, but will also put us one step ahead of our health-oriented New Year’s resolutions.

Create some new traditions.

Instead of the usual baking fest, consider training for an event with your family like the “Turkey Trot” or “Jingle Bell Run.” Having a physical goal in mind such as training for a 5K run will help you to stay on track with your workouts. Even traditional holiday activities such as caroling through the neighborhood on foot or sledding down the town hill will burn calories and keep the heart pumping. You and your family may be delighted with some new activity-based family customs, and not even miss all of the lard and sugar you avoid in the process.

Manage your time.

If you start holiday shopping early and pre-plan the parties you wish to attend, you’ll not fell as pressured to give up your exercise sessions. Try putting all of your workouts in your planner for the months of November through December and stick to them just as you would any other important appointment. Be firm about keeping that commitment and resolve toward maintaining good health through these notoriously decadent months.

Review your goals and priorities.

Your life has many important parts including family, work, spiritual growth, recreation and health, which can be especially hard to balance around the holiday. Studies have shown that those who take care of their health—specifically through exercise—are better able to take care of others and achieve balance in al areas of their life. Taking a little time for your physical fitness will pay big dividends at this time of year.

Measure your progress.

Knowing your starting point and tracking your improvements throughout the holidays will inspire you to continue. Get out the scale, stopwatch, camera, and measuring tape to record your starting points and create a folder to store your stats, along with workout cards, and personal goals. This will be a good comparison and motivator as you are progressing or if you reach a plateau. Re-evaluate your level of fitness and compare your improvements from today to that of January 1st, 2004. You may be delighted at how much stronger, flexible and fit you are.

Put fitness gear on your holiday list.

If anyone asks what you want this holiday season, politely reply that you would prefer a gift certificate to the gym, a new pair of running shoes, a heart rate monitor, a pair of skiis, or a new workout tape. You will get a lot more mileage from new workout apparel than from anything else.

Take advantage of winter activities.

If you live in a cold climate, the world is your gym. Consider cross-country skiing, snowshoeing, or ice skating. If you live in a warm climate, go for a bike ride, walk or swim. Outdoor activities will add to the mental and spiritual dimensions of physical activity and help to keep your holiday anxiety to a minimum.

Sign up for lessons.

If you commit to taking dance lessons throughout the holidays, not only will you have built in some enjoyable exercise time, but you will be able to show off all of your latest moves on New Year’s Eve. You may want to sign up for a winter session of kickboxing, tennis, or swimming.

Choose an activity that you will enjoy and consider singing up fro the follow up course in the spring. You may even be motivated to enter a competition and bring your fitness to a whole new level.

Workout first thing in the morning.

If you complete your workout as your very first task of the day, then there won’t be unexpected obstacles to compete with your workout time. During the holidays there is a greater chance of alternate activities in the evenings, so play ahead by working out first things in you day. Your body will get used to the morning exercise routine, giving you added energy for holiday shopping.

Convenience is a factor.

If you find you don’t have time to go to the gym, break out the workout videos, dust off the home equipment or resort to basics like walking, sit-ups and push-ups. Do what you can to pick up the pace and find creative ways to fit in activity.

Don’t procrastinate!

If you wait until next Monday, they you’ll wait until January are then you’ll wait until spring. Start out with some form of movement until it becomes a habit, and you begin to formalize your plan. You’re far more likely into to slip into patterns of inactivity if you address them ahead of time and are prepared with alternatives. Have a safe, happy and fit holiday season.