Monday, September 27, 2010

RS Womens Conference

Saturday I missed the womens conference because I was refing three matches out in Phoenix. I knew that if I had gone I would have come home uplifted and feeling a lot more prepared for my life ahead....aka the challenges of tomorrow, mothering, parenting, my own personal struggles, and life all together.

Dan left Sunday evening and I got the kids in bed and I was ready to sit on the couch and read or to google triathlon training or something else that I love to do when I CAN. But instead I made the right decision (sometimes that is all it takes is choosing the right) and pulled up the RS Womens conference online. Fast forwarding the songs and prayers does help it go a lot faster and I was also able to rewind when I missed or wanted to rehear something. It really is a great way to watch conference.

I do not think there is anything else that could have been discussed that is more important for me to learn. I feel the speakers were very inspired. I was able to keep fairly good notes with rewind. I plan on making some vinyl lettering on a window with Charity and Compassion.

Here is my favorite stuff!

Sis. Barbara Thompson - 2nd Counselor RS Presidency
*Kindness, tenderness, mercy, love, sympothy
*Desire to relieve suffereing from another
*Bearing anothers burdens
*Comforting those who need comfort
*Mourning with those who mourn


President Thomas S. Monson - President of LDS Church
*Tolerant of others, forgives, patient, sympathetic
*Love in action
*Patience when been let down
*Resist impusle to be offended
*Accept weaknesses
*Overlook short comings & appearance
*Accept people for who they are

"If You JUDGE People You Have No Time To LOVE Them!"

I can only imagine if I lived my life this way and how nice it would be to not have all the extra garbage pop up in my head floating around trying to be filtered. I am sure life would be so much happier and I would be a lot more like my Savior.

The power of warming up and cooling down!

You know through all the years in most things I did I usually did a little warm up. In volleyball practice we always had a good warm up before we started practice or games. I use to stretch a lot after my workouts. But for some reason when I would go out to run I just expected my warm up and cool down to be included. But not anymore.

I found a great quality work out from some web site...where I like to find a lot of workouts...and it begins with a 15 minute warm up and ends with a 15 minute cool down run or walk. For some that may be the entire run. So I decided to take it into action and not even care a bit about how fast or far I went or that first 15 minutes. I will tell you run was a completely different feeling. My runs are so much easier now and much better quality. A lot of the little aches and pains that I might usually encounter don't happen. You have got to try it. Here is my current favorite workout.

15 minutes as slow as you need- I usually start barely running and naturally my pace pics up as the minutes go by.

5 minute stretch routine

2 laps or 4 - 5 minutes at a faster pace. (Take 180-your age. ie 180-31=149) So I try to keep my first 1/2 mile within a 149-159 HR beats per minutes.

Next lap or 2-3 minutes is regular pace (HR bpm between 139-149.)

Then you get to walk for 1 minute.

(I take my HR with my watch. I stop and count for 10 seconds then multiply it by 6. I trust 10 seconds more than 6 seconds mulitiplying it by 10...but the math gets a little more difficult.)

Do this series as many times as you would like. I think 3 times is a great number to start with and then add one series each week.

Cool Down
10 minutes slow, I even walk the last few minutes. I find that recovery is better for my muscles and joints.

5 minute stretch routine

That is it and it has worked awesome for me! Please try it and let me know what you think. Again it is not my workout...I am a great borrower of all trades!

Sunday, September 12, 2010


Hello runners...if you are out there...we are trying to fill our ragnar team of 12. Right now we have 4 for sures and 2 maybes! If you are intereseted let me know. The race is not until the end of February so you have way enough time to go from non runner to runner. It is such an incredible race everyone needs to do at least once. I promise you will have a blast!

If you want to get your own van of 6 and we will get our van of 6 then even better. Finding a committed team usually takes some time.

Happy running!

Back in the swing of things!

Ok so I am going to get this blog may be more of personal journaling of great workouts I have or other fitness things I am enjoying. I hope you can learn and grow with me!