Dear Friends in Christ Walk III!

Prayer for the Day:

I will try this day to live a simple, sincere and serene life, repelling promptly every thought of discontent, anxiety, discouragement, impurity and self-seeking; cultivating cheerfulness, magnanimity, charity and the habit of holy silence; exercising economy in expenditure, generosity in giving, carefulness in conversation, diligence in appointed service, fidelity to every trust, and a childlike faith in God.

In particular I will try to be faithful in those habits of prayer, work, study, physical exercise, eating and sleep which I believe the Holy Spirit has shown me to be right.

And as I cannot in my own strength do this, nor even with a hope of success attempt it, I look to thee, O Lord God my Father, in Jesus my Savior and ask for the gift of the Holy Spirit. Amen.

--Taken from Forward Movement's Daily Resolve

Welcome to a walking program. Congratulations! You are taking steps (literally) towards a healthier body and soul. Research shows that physical exercise is not only good for the body, but for the mind as well. When we feel physically challenged and refreshed, it opens for us the opportunities to clear our minds so that we may better focus on our spiritual development. And everyone knows that we are also called to Walk with Christ. Often the repetition of physical activity is conducive to a meditative state where we can contemplate prayerful thoughts and work our particular frustrations. Consider using the next seven weeks to commit to trying to gain 10,000 steps a day towards better health, or some other activity that will take 30 minutes a day to complete (this is the minimum recommendation by the CDC for healthy levels of physical activity). After all, our bodies are our temples that God gives us to house our portion of the Holy Spirit in everything we do. We should take care of this temple just as much as we take care of other aspects of our spiritual life.

To complete a 10,000 step program, you will need to get a pedometer. A pedometer is a small device that you wear on your pants that counts the number of steps that you do in a day which is an indicator of how physically active you are. Instead of giving up chocolate or sweets or French fries, consider taking on the goal of more physical activity for your Lenten challenge. I think you will be encouraged by the results that you see. There are several ways to consider including more steps in your day: Can you walk to work one day? Can you ride your bike to work one day? Can you walk to the grocery store one evening? Can you walk to check your mail on break? Looking for ways to fit more activity and steps into YOUR life will ensure that YOU will continue to use them. These types of activities are ways to build lifestyle changes for life, not just for Lent.

If you need a destination on your walk, or if you choose to simply incorporate 30 minutes of physical activity in your day, here are some destination goals that you may choose to use as a part of your challenge:

Select a walking goal:

Nazareth Challenge (beginner): ItÕs 65 miles between JesusÕ hometown of Nazareth and Jerusalem. This is approximately 1.6 miles each day for 40 days to walk the distance of the route that Jesus preached to reach his end in Jerusalem. Set a goal to walk 1.6 miles each day during Lent or complete 65 miles by the end of the 6 week period.

 Jerusalem Challenge (intermediate): During JesusÕ final days, his route through Jerusalem included preaching at the temple, clearing of the temple, the last supper, his arrest at Gethsemane, his trial and PeterÕs denial and then his crucifixion. This route was approximately 2.2 miles in length. Set a goal to walk 2.2 miles each day during Lent.

Bethlehem Challenge (advanced): It is 5 miles between Bethlehem and Jerusalem. This represents the beginning of ChristÕs journey and his end. Set a goal to walk 5 miles each day during Lent. You may use a pedometer to gain mileage throughout the day. 

More challenges:

 Beginner: Jerusalem to Damascus 150 miles or 3.75 miles per day or 7500 steps/day

 Intermediate: Damascus to Caesarea 200 miles or 5 miles/day or 10000 s/day

 Advanced: Tarsus to Jerusalem 390 miles or 9.75 miles/day or 19500 steps/day 

• You may use a pedometer (step counter) to measure your distance each day. Approximately 2000 steps equals 1 mile.
• You do not have to walk, you can use a treadmill, run, bike, swim or whatever activity you can measure in terms of miles
• Roughly 15 minutes of physical activity (like an aerobics class) equals one mile
• Document miles in Lenten Journal (please email me if you would like a Lenten Journal this year)
• If you get a pedometer (available at places like Target, Wal-Mart or any other sporting goods store) we can discuss use at the next class

If at any time you are confused by these directions or need additional information, motivation, guidance, etc., Please feel free to email me at anna@courie.com and I will do my best to provide you with the assistance that you need. If you would like a Lenten Walking journal (for those of you that did Christ Walk I and II, you know what these are), please drop me a note and I will send you a copy.

DAILY HOLISTIC HEALTH CARE CHARTs are available as a .pdf file for use as a journal.

Good luck on your journey to better mind, body and spiritual health! Let us use this time during Lent to focus on the development of a healthier you.

Motivation:

Make progress, not perfection, your goal.

Whether it is fitness, weight loss, or a combination of the two that you are working to achieve, always make short term and achievable goals. Work towards those goals over the next few weeks, re-evaluate them, and then make new ones. Reward yourself for sticking it to it...but not with food. Buy flowers for yourself, treat yourself to a new book...you get the idea !! :)

Fitness Tip:

DESIGNING AN EXERCISE PROGRAM:

Keep these points in mind:

*          Use a planned schedule. A written plan will encourage you to stay on track, and a diary or log will help you chart your progress. Also chart your exercise sessions, including other physical activities (walking, etc).

*          Plan a logical progression. If you have unstable joints from injury or arthritis, or you're in a weakened condition for some other reason, start by improving your muscle strength and flexibility first. Build strength using light weights, exercising the weakest parts of your body.

*          Start slowly. When you're ready to add aerobic exercise, start at a comfortable level, such as walking 5 to 10 minutes over a short distance indoors. Increase the amount of exercise you do by a small amount each session or each week - as much as you can handle - for a gradual buildup.

*          Exercise regularly. For your fitness to improve, you need to exercise regularly. Try for a minimum of 30 minutes of low to moderately intense physical activity on most days of the week. Over time, you may be able to build up to 30 to 60 minutes or more of moderate to vigorous exercise. Most importantly, it should NOT hurt and it SHOULD BE ENJOYABLE!!!!

*          Add to your routine. When you're fit, a typical session might include a 5-minute warm-up of stretching or slow walking, 20 to 40 minutes of aerobic activity, such as brisk walking, bicycling or rowing, 10 to 15 minutes of weight training, and a 5-minute cool-down of stretching. It could even consist of a night out ballroom dancing.

But remember, you don't have to do all of your exercises at one time. To obtain aerobic health benefits, you can exercise in shorter but more-frequent sessions. Ten minutes, four times a day, may fit into your schedule better than one 30-40 minute session, and it counts just as much.

*          Mix it up. Mixed training (cross-training) reduces your chance of injury to or overuse of one specific muscle or joint. Alternate among exercises that emphasize different parts of your body.

*          Rest. Schedule time for recovery. Many people start with frenzied zeal - exercising too long or too intensely - and give up when their muscles and joints become sore or injured. Start slowly and build up gradually, allowing time between sessions for your body to rest and recover.

What to do in your hour:

Option 1:

5 minute warm-up of light intensity exercise (walking, slow jog, bike) and gentle stretching of large muscle groups 20-30 minutes of continuous aerobic exercise (walking, jogging, biking, elliptical trainer, rowing machine) 15-20 minutes muscular strength and endurance training....hit the weights! (Check your fitness facility for Gym Equipment Orientation classes) End with 5-10 minutes of cool down of slow walking AND stretching.

Option 2:

Get up away from your desk, put on comfortable walking shoes, get outside and walk for 20-40 minutes. Go check your mail, wear a walkman and listen to a "Book on CD", get a friend or co-worker to come along!

WARNING: Danger signs during exercise

Stop exercise and seek immediate care if you have any of these:

            *          Tightness in your chest.

            *          Severe shortness of breath.

            *          Chest pain or pain in your arms or jaw, often on the left side.

            *          Palpitations.

            *          Dizziness, faintness or feeling sick to your stomach

Source: www.mayoclinic.com

Nutrition Tip: Surviving the Easter Candy Sale...For the Chocolate Lovers Out There!

Chocolate bunnies, eggs and chicks all hop down the bunny trail this time each year. You can enjoy your favorite chocolates when Easter comes without jeopardizing your healthy eating plan. Eat chocolate in small portions, since calories add up. Remember, candies are add-ons to eating plans, not central parts to a healthful eating plan. DonÕt substitute these treats for other foods and consume all chocolate in moderation. And yes, chocolate can provide some health benefits Ð the darker the chocolate the better. Dark chocolate contains phytochemicals that may aid in the prevention of heart disease and may decrease the effects of sugar on your teeth.

Produced by ADA's Public Relations Team

Source: http://www.eatright.org/Public/index_19277.cfm

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Recipe for the Week:

Chicken Tortilla Soup

Ingredients:

            1 c. chopped onion

            1 14.5oz can diced tomatoes

            1 4oz can chopped chilies

            1 14.5oz can corn, drained

            1 14.5oz can black beans, drained

            ¼ c chopped cilantro (optional)

            1 Tbsp chili powder

            6 c. chix broth

            2 c. cooked chix, chopped (can use raw, but need to cook longer)

            tortilla chips

            monterrey jack cheese

Combine everything but chips (add cilantro at the very end, if using). Bring everything to a boil. Reduce heat to simmer 5-10 min. Spoon into bowls and add chips and cheese.

Closing Prayer:

 

Our Father, who sets the hill before us and walks with us along the way; thank you. That with you the hill is never too steep or the miles too long.  For the view along the way which  rejuvenates and encourages us; for our buddies who share our journey and for the warm bath and clean towel at journey's end for your very muddy children.  Good shoes, Good talk, Good Grief Let's walk!  Amen