Week 3: Beyond the Barriers - Walk to the Beach Fitness Challenge

Walk to the Beach Fitness Challenge: Week 3 Beyond the Barriers

It is not too late to join the Walk to the Beach Challenge! This is a friendly reminder to turn in the following on Sunday, 2/28/16 at the church or via email at nurseforwoodleafumc@gmail.com:

1. Your name
2. Week 1 total mileage
3. Grand total mileage

 Healthy Spirit: Beyond the Barriers

And (Jesus) said, Come. And when Peter was come down out of the ship, he walked on the water, to go to Jesus. Matthew 14:29

Limits abound around us, but sometimes we place unnecessary limits on ourselves. We may imagine ourselves failing before we start. Yet consider what we may be missing if we do not allow ourselves to move beyond the ever-present comfort zone. Stop and examine trends. Are there particular circumstances, a time of day, day of the week, social media activities, weather patterns that tend to derail efforts at new healthy habits? How can we change those barriers to move toward a goal for better health?

Healthy Mind: Granite Quarry

Granite Quarry, North Carolina, a town of nearly 3,000 people was originally called Woodville and then Woodsides before settling on the present name for the stone in the area. The town has three parks: Centennial Park, Granite Civic Park, and Granite Lake Park. Years ago, many people swam in Granite Lake Pool. After the popular swimming area off Highway 52 closed, some in the community joined together to create the Granite Lake Park featuring a deck, picnic tables, fountain, and walking trail connecting it to Centennial Park. Vern Benson, a major league baseball player and coach claims Granite Quarry as his home town.

Healthy Body: Cross Training

Some folks enjoy the same activities and routine day after day; however, I encourage you to explore the option of cross training this week. As the weather begins to warm, additional outdoor exercise opportunities await. Taking a walk outside may boost endorphins and help us connect with nature. Exercising in a group gives the added benefit of socializing with others. Water exercise provides support for joints. Playing active games with family members or one's church family can set a great example for the younger generation. Adding a light weightlifting component to the exercise routine may boost metabolism and improve bone density.

So, what exercise activities would you like to try?

WTTB Week 1 Totals

Thirteen people turned in totals for week 1 of the Walk to the Beach Challenge. Here are the results:

Weekly Totals for Week 1 Walk to the Beach Fitness Challenge

Altogether, folks who turned in numbers for the challenge totaled over 177 miles of exercise. Great job! Participants who average 40 minutes or 2 miles of exercise each day, will make it to Wilmington by the end of the challenge.

I look forward to seeing totals for week 2. All are welcome to join the 2016 Walk to the Beach Challenge - just send your weekly total and grand total and your name to nurseforwoodleafumc@gmail.com and you can play a part in next week's totals.

Week 2: The Value of Helpers - WTTB Woodleaf UMC Fitness Challenge

Week 2: The Value of Helpers for WTTB Woodleaf UMC Fitness Challenge

Week 2: The Value of Helpers

Welcome to Week 2 of the Woodleaf UMC Walk to the Beach (WTTB) fitness challenge!

This is a friendly reminder to turn in the following today, Sunday, 2/21/16:

1. Your name
2. Week 1 total mileage
3. Grand total mileage

Turn in the above at Woodleaf UMC or email me at nurseforwoodleafumc@gmail.com. I plan to post overall results later in the week.

Healthy Spirit: The Value of Helpers

But Moses hands were heavy; and they took a stone, and put it under him, and he sat thereon; and Aaron and Hur stayed up his hands, the one on the one side, and the other on the other side; and his hands were steady until the going down of the sun. Exodus 17:12

As we work toward healthy goals, it can be a much bigger burden if we feel all alone. Making lifestyle changes are often very difficult, particularly if we have deep-seated habits that we would like to change. It typically takes more than 9 weeks to develop new, healthier habits that begin to feel automatic rather than forced. Having an accountability partner may greatly increase the chances that we will maintain positive changes. Everyone needs a bit of encouragement at times. If we don't meet today's goals, it often helps to have someone who will help us examine trends that might be leading us astray and who will encourage us to try again tomorrow. The Bible is full of examples in which people stepped up to help in addition to the one featured here from Exodus. Can we be that person for someone else? Who can be that person or people for us?

Healthy Mind: Salisbury

Just a short distance from Woodleaf on our way to Wilmington, we find Salisbury, NC. The city has a population of approximately 33,000 people and is located about halfway between Greensboro and Charlotte.

Those interested in history can find a nice assortment of historic homes and buildings; several are listed on the National Register of Historic Places. Cheerwine and Food Lion were started in Salisbury. The city also values arts, and one can find quite a few indoor and outdoor art pieces scattered throughout the city. Those who are walking might want to pack a camera.

Salisbury is chock full of opportunities to exercise with a variety of parks, tennis courts, swimming pool and splash pad, and more. Several gyms are in the city. A popular free family-oriented program includes First Fridays where downtown shops are open late and folks have the opportunity to shop locally, perhaps compete for prizes, and ride the trolley for free. Lots of families gather at City Park to enjoy a free outdoor movie under the stars during warmer months.

Healthy Body: Reading Labels

Reading labels is an important step if we are working toward a healthier diet. Many manufacturers may focus on advertising something like "no cholesterol" but may be loaded with fats, salt, and many other less than healthy attributes. Sometimes a package may appear to be a single serving when in the item may contain two or three servings per container, which means that we have to multiply the calories, etc. by the number of servings if we are downing the whole amount.

A few additional important points regarding reading food labels:

• Look to see how many calories are coming from fat.
• Try to limit fats, cholesterol, and sodium.
• Try to get enough dietary fiber, vitamins, calcium, and iron according to doctor recommendations.

The FDA web site offers lots of helpful, specific information regarding reading food labels.

Week 1: Start with Thanks - 2016 WTTB Fitness Challenge

Week 1: Start with Thanks

Healthy Spirit: Start with Thanks

Enter into his gates with thanksgiving, and into his courts with praise: be thankful unto him and bless his name. Psalm 100:4

Welcome to Week 1 of our Walk to the Beach Fitness Challenge! Let's begin with humble hearts filled with gratitude. Studies have shown that when we purposefully become thankful and keep a journal mentioning our personal blessings that we may enjoy better physical, emotional, and spiritual health. As we start exercising or renew our resolve to exercise regularly during this challenge, I encourage us to reflect on and record personal blessings. When times get hard, we can review those blessings to encourage us, inspire us, and remind us of the positive things we often take for granted.

I want to thank Woodleaf United Methodist Church for its commitment to health within and around the neighborhood. Thanks also to all of you who are participating in this fitness challenge with me!

Healthy Mind: Woodleaf

Woodleaf, North Carolina is located between Salisbury and Cleveland. Folks traveling along Highway 801 in Woodleaf will see gently rolling hills with expanses of farmland. It is a small unincorporated town, so if you blink, you just might have to make a U-turn and go back because you missed it. People who call this small town in Rowan County home find that Woodleaf is a close-knit, caring community and a nice place to live.

Several farmers in the area sell their produce in warmer months. Some folks in the area claim they have the best tomatoes in the world. You might want to taste test some local tomatoes at the annual Tomato Festival held in October where people gather and enjoy a variety of booths, entertainment, and a parade. On New Year's Eve, folks in and around Woodleaf watch the annual Tomato Drop.

The Woodleaf Speedway sees fast action in warmer months. The town has two locations registered on the National Register of Historic Places: Mount Vernon and St. Andrew's Episcopal Church and Cemetery. If you do not have a home church or are visiting the area, you might wish to consider worshiping at Woodleaf United Methodist Church, located at 9000 Church Street.

Healthy Body: Making a Plan

This fitness challenge may help us to move toward or maintain a healthy lifestyle that we can enjoy every day. Schedule time for exercise just as we would make an appointment to see a doctor or get a haircut. If the primary exercise plan includes exercises outside of the home, develop a backup plan for days when we might be snowed in or unable to get out.

Visit How to Make a Healthy Lifestyle Plan - Tips forSuccess to find specific tips for making a plan that will be meaningful and attainable.

In addition to exercise, consider adopting a healthy eating plan as well. Visit Choose My Plate to get helpful tips for incorporating healthy eating into one's everyday life. That site also offers tips for eating healthy meals on a budget, educational games, and a tracker for creating a personalized food plan.

Set aside a few minutes each week to record and submit weekly totals and grand total in order to be part of the results shown for the Walk to the Beach 2016 fitness challenge. Check with your healthcare provider to determine which exercises and foods are appropriate for your individual needs.

Feel free to post comments, favorite types of exercise, things for which you are thankful, etc. in the comment section below.

Walk to the Beach Fitness Challenge Spring 2016

Are you looking for a challenge to help you keep on track with fitness goals this spring? Woodleaf United Methodist Church is offering a Walk to the Beach fitness challenge!

Visit the CDC Physical Activity page to see current exercise recommendations for adults, older adults, children, and women who are pregnant. Check with your healthcare provider before starting or changing any fitness routine to ensure that you select exercises that are safe for you.

Woodleaf, North Carolina is located approximately 217 miles from Wilmington, North Carolina. Let's see if we can "walk to the beach" by Memorial Day!

The challenge starts on February 14, 2016 and ends May 30, 2016.


For this challenge:

Walk or Jog 1 Mile = 1 Mile

20 Minutes Exercise = 1 Mile

2,100 Steps on a Pedometer = 1 Mile

Directions

1. Print the Walk to the Beach challenge sheet or stop by Woodleaf UMC to pick up a sheet. This sheet is for your personal records - you do not need to turn in this paper. If you wish to record on your own personal calendar instead of using ours, that's fine!
2. Exercise daily and record mileage on your challenge sheet. If you exercise or walk/jog an average of at least 40 minutes or 2 miles a day, you will reach Wilmington by Memorial Day.
3. Add the number of miles Sunday through Saturday each week and record your weekly total.
4. Add the weekly total to your grand total to get your updated grand total each week.

How to report your progress
Each Sunday, send us your weekly total and grand total via one of the following:

• Email Katrena at nurseforwoodleafumc@gmail.com with a title of "Walk to Wilmington"
• Write your name, weekly total, and grand total on a piece of paper and leave in the box at Woodleaf UMC.
• Call 704-278-1888 and leave a message with your name, weekly total, and grand total.

We will post weekly updates tracking totals (no names will be posted) and information to help you enjoy a healthy spirit, mind, and body throughout the fitness challenge.

Let's do this together! Feel free to post comments about your progress in the comments section below.