Week 13: Lifted Up - Walk to the Beach Fitness Challenge

Week 13 Walk to the Beach Fitness Challenge: Lifted Up

Healthy Spirit: Lifted Up

For if they fall, the one will lift up his fellow... Ecclesiastes 4:10

We have all fallen physically and emotionally at times. I remember making a medication error as a new nurse, and I quickly reported it and never made that same mistake again. I felt terrible that day, yet my co-workers did not condemn me. They each began to tell me of an error she/he had made and encouraged me when I most needed a kind word. If we fall, to whom can we reach to pull us back up? Is someone who needs a pick-me-up reaching for us? I know many mothers who are often called upon to help someone after a fall. Thanks to all of you and Happy Mother's Day!

Healthy Mind: Whiteville & Lake Waccamaw

Whiteville, a city of a little over 5,000 people, is the county seat of Columbus County. The Whiteville post office has been operating since 1821, and the courthouse is listed on the National Register of Historic Places. A satellite of the North Carolina Museum of Natural Sciences is located in the city, and the Waccamaw Siouan tribe's annual powwow is held in Whiteville each October.

A few people of renown who have ties to Whiteville include: A.R. Ammons, poet; Ida Stephens Owens, first African American woman to earn a Ph.D. in Psychology from Duke University; and several sports figures, including Tommy Greene, Chester McGlockton, Chris Wilcox, and Maggie Will.

Nearby Lake Waccamaw includes a town and a 9,000-acre freshwater lake. An annual Take the Lake free fitness event was started after Columbus County was named the least healthy of North Carolina's 100 counties. The event encourages participants to walk or bike the 15 miles around, paddle 14 miles around, or swim 4 miles across the lake. Several species of fish, mussels, clams, and snails at Lake Waccamaw are not found anywhere else on Earth.

Healthy Body: Balance & Fall Prevention

About 1/3 of people over age 65 report that they have fallen in the last year. Those who fall may experience a serious injury that could carry serious and long-term effects.

Here are a few quick tips to help prevent falls:

• Exercise regularly - our exercise classes at Woodleaf UMC are free!
• Review medications with one's healthcare provider
• Have an annual eye exam or per a schedule recommended for you
• Reduce tripping hazards in the home - the bathroom in particular is a common place for falls

For more information, read my article Fall Prevention and Exercise.

Week 9: Musical Praise - Walk to the Beach Fitness Challenge

Week 9: Musical Praise - Walk to the Beach Fitness Challenge

Healthy Soul: Musical Praise

I will sing to the Lord as long as I live; I will sing praise to God while I have being.

Psalm 104:33

Music speaks a language that transcends dialects and soothes a hurting soul. The psalmist in this verse uses song to present praise. What a way to express joy, praise, grief, or love! I have had the privilege of playing the piano for worship, wedding, and funeral services. Hearing, singing, or playing music can begin a healing process from deep within us. Studies have shown that people with speech changes may be able to sing despite difficulties with talking. Music can help emotional scars begin to soften. Song reaches different areas of the brain and is associated with an increase in endorphins; we do well to tap into those areas daily. Even nature sings if we take the time to listen and allow the soothing natural tones to minister to our inner selves. I encourage all of us to enjoy the healing and strengthening power of music indoors and outdoors daily.

Healthy Mind: Old Hundred

Old Hundred, North Carolina is located 103 miles from Woodleaf United Methodist Church on our way toward Wilmington. The census lists this place as a minor civil division with a population of approximately 300 people. Although I couldn't find much about this tiny dot on the map, the name intrigues me and perhaps other folks who have spent a bit of time in many of the older hymnbooks. Old Hundred is a long meter tune usually attributed to Loys Bourgeois, a French Composer. You might have sung Psalm 100 "All People That On Earth Do Dwell" to this tune. Still unfamiliar? The tune is also commonly played, perhaps every Sunday, with the Doxology, "Praise God From Whom All Blessings Flow." Old Hundred has found its way to mainstream places such as the coronation of Queen Elizabeth II, Virgil Thomson's The Plow that Broke the Plains, Symphony No. 4 by David Maslanka, and Mark Twain's The Adventures of Tom Sawyer.

Healthy Body: Meatless Meals

Meatless meals fit in nicely with a musical theme. Go ahead and smile...it's good for you! Our health cabinet at Woodleaf UMC recently hosted a speaker who came to give information about meatless meals. A diet rich in plant foods, such as fresh fruits and vegetables, is recommended by the American Cancer Society, American Heart Association, and many other organizations. You might want to experiment with a meatless menu one day a week or more often. Legumes such as pinto beans and eggs offer an inexpensive substitute for meat. If you are looking to limit beef, you might consider lean cuts of poultry or fish. Dark, leafy veggies provide calcium and iron. Add extra nutrients to salads by topping a salad, soup, or omelet with nuts. Tofu is a meat substitute that is a master of disguise: it takes on the flavor of the food with which it is cooked.

If you are interested in exploring meatless recipes, you may wish to visit Cooking Light's Meatless Recipes for a few ideas or click here for tips on meatless meals.

WTTB Week 6 Totals

Week 6 is complete and we are well into our way to Week 7 in the Walk to the Beach Fitness Challenge through the Woodleaf UMC health ministry program. Seventeen participants submitted mileage for Week 6. According to my records, altogether we have logged a little over 250 miles in Week 6 and together we have exercised a cumulative total of 1639 miles. Several have mentioned going on vacation for Easter break. Folks are more than welcome to log exercise while vacationing, whether your are walking and shopping or swimming in the ocean or wading and fishing on a trout stream, etc. That is a great way to break up the routine!

Here are Week 6 totals:

WTTB Week 6 Mileage

Here are grand totals through Week 6:

Woodleaf UMC Walk to Wilmington Grand Totals for Week 6

I encourage each of you to continue on this healthy trend. Some weeks will be better than others, but staying active reaps great health benefits!

Click here for more information about the fitness challenge.

Week 7: He Restores My Soul - Walk to the Beach Fitness Challenge

Week 7 WTTB Fitness Challenge: He Restores My Soul

Week 7: He Restores My Soul

As we begin Week 7 on Easter Sunday, I encourage all participants to turn in mileage from Week 6. We have had several people to join the challenge in the last few weeks. Anyone is welcome to join the challenge. For directions, visit our 2016 Walk to the Beach Fitness Challenge page.

Healthy Soul: He Restores My Soul

He makes me lie down in green pastures. He leads me beside still waters; he restores my soul.

Psalm 23:2-3a

Flight attendants give multiple emergency instructions before the plane takes to the sky. Adults are instructed to place emergency oxygen masks on themselves before placing oxygen masks on children. Why? Because the adult will be better able to help someone else after taking care of oneself first. The same is true for caregivers. Allowing God to minister to us daily can restore our soul and help us to face the day.

It is interesting that God makes us lie down in green pastures. Many of us find relaxation to be difficult, unfathomable, or seemingly torturous if we end up "relaxing" flat in bed due to no choice of our own.

Healthy Mind: Rockingham

Rockingham is the county seat of Richmond County in North Carolina and has a population of close to 10,000. The city was named after the Marquis of Rockingham, who was well liked for encouraging a repeal of the stamp tax in 1766. The Rockingham Speedway is located in the city along with at least ten buildings on the National Register of Historic Places. Several people who have claimed a bit of fame have called Rockingham home, such as Effie Wilder, writer; Melvin Gibson, basketball player and coach; Melvin Ingram, football player; Blind Boy Fuller, early blues artist; and Leon Levine, founder of Family Dollar, to name a few.

Healthy Body: Self-Care

Taking care of oneself reaps numerous benefits for self and others, yet many of us struggle to do this on a regular basis. Lack of self-care can be detrimental to health due to sleep deprivation, lack of healthy eating habits and regular exercise, and lack of follow-up with one's own doctor appointments or recommended treatment. Constant caregivers often experience stress and burnout.

It can be hard to fit in self-care, but the benefits are quite beneficial. Identify triggers that tend to increase stress levels and examine options for different approaches. Utilize communication skills that acknowledge and "own" one's emotions and how they affect us. Exercising 10 minutes a few times a day can produce positive benefits. Identify activities that help reduce stress, such as reading, crafts, gardening, music, art, journaling, etc. Ask for a break: identify family members, friends, church members, respite care options, and those who have offered help. If you are not a caregiver but know someone who is currently caring for someone, consider providing respite on a regular basis. Offering a 2- or 3-hour break once a week or even once a month could make a world of difference to all involved.

Find more tips at the Family Caregiver Alliance: National Center on Caregiving.

WTTB Week 5 Totals

Week 5 marks at 1/3 point within the Walk to the Beach Fitness Challenge. Seventeen folks turned in totals for Week 5 - thanks so much for keeping track of your numbers each week. I can personally vouch for some of the numbers because I have the opportunity to work out with a lot of you. Participants logged a total of over 282 miles with a grand total over 1360 miles. Oh, the places we are going!

Below are the totals for Week 5:

Week 5 WBBT Mileage

And here are the grand totals for the entire WTTB Challenge. I had predicted that we'd break the 1,000 mile mark. I wasn't disappointed!

Week 5 WTTB Grand Totals

Those who are interested in joining the Walk to the Beach Challenge are welcome to do so. Getting active and perhaps moving toward a healthier mind, body, and spirit are all benefits of this 15-week fitness challenge. Click here to find out more about our 2016 Woodleaf UMC fitness challenge.

Week 6: Full of Flavor - Walk to the Beach Fitness Challenge

Walk to the Beach Fitness Challenge Week 6: Full of Flavor

Week 6: Full of Flavor

This is a friendly reminder for WTTB participants to send in your name and week 5 mileage for the fitness challenge. I'll be glad to computer total mileage if you don't have your grand total handy.

Healthy Spirit: Full of Flavor

You are the salt of the earth; but if salt has lost its taste, how shall its saltness be restored? It is no longer good for anything except to be thrown out and trodden under food by men.
Matthew 5:13

I am amazed at the motley mix of people around me. Personalities, interests, abilities, and appearance may vary greatly from one person to another. As I read the Bible, I notice that Jesus approached people in unique ways based on individual needs, respecting various personality traits. The parable from Matthew 5 encourages us to be flavorful, full of life, a bit spicy. He does not insist that everyone become like robots, uniform in every way. Instead, we can celebrate our God-given potential, purpose, and talents when we worship Him and reach others.

Healthy Mind: Wadesboro

Wadesboro, a town of approximately 6,000 people, is located in Anson County, North Carolina. The town was originally called Newtown with a name change to Wadesboro in 1783 to honor Colonel Thomas Wade. In 1900, folks from the Smithsonian Astrophysical Observatory arrived by rail to study a total solar eclipse after determining the town's location would offer the best view in North America. Sites in Wadesboro that are on the National Register of Historic Places include the Boggan-Hammond House and Alexander Little Wing, the post office, and Wadesboro Downtown Historic District. Some movies have been filmed in nearby areas, including The Color Purple and Evil Dead II.

Healthy Body: Hypertension

Blood pressure is a measurement indicating the force exerted against blood vessel walls as the heart pumps blood. In general, normal adult blood pressure is lower than 120/80. If the top number exceeds 140 or the bottom number exceeds 90, this could indicate hypertension, also known as high blood pressure. Those with high blood pressure often do not experience any symptoms, but damage to major body systems can occur due to persistent hypertension. A physician may determine different blood pressure goals for people with certain health conditions and may prescribe medication to help control high blood pressure if lifestyle changes are ineffective.

Lifestyle changes may help to keep one's blood pressure in normal ranges. These changes include eating a healthy diet with appropriate amounts of potassium, fiber, and water. Limiting salt intake to less than 1,500 mg daily may help control blood pressure levels. As we age, we are less able to detect salty tastes when eating; instead of reaching for the salt shaker, other spices and natural flavor enhancers may provide that added kick to foods without adding excessive sodium, or salt. Not smoking and limiting alcohol consumption have numerous health benefits, one of which is enjoying a lower blood pressure. Combining regular exercise with the above lifestyle habits may help us to maintain a healthy weight. Stress can also increase blood pressure; yoga, journaling, art, music, gardening, going for a walk, etc. may help reduce stress.

Learn more about hypertension at the National Institutes of Health web site.

WTTB Week 4 Totals

Sixteen participants sent in mileage for week 4. This was a great week for getting outside, working in the yard, walking, taking exercise classes, and going to the gym for many folks! Altogether, these sixteen folks exercised a total of 271 miles, leading to a grand total from the start of the Walk to the Beach challenge of 998 miles. We'll be breaking the 1,000 grand total mark next week for sure.

Here are graphs for the weekly and total mileage from week 4:

Week 4 Walk to the Beach Weekly Totals

Week 4 Walk to the Beach Grand Totals

I am impressed with how consistently folks are getting out and getting active and look forward to seeing next week's totals. Keep on keeping on!

Week 5: Dem Bones - Walk to the Beach Fitness Challenge

Week 5 Walk to the Beach Fitness Challenge: Dem Bones

Walk to the Beach Week 5

This is a friendly reminder for participants to submit (at the church or via email) the following information:

• Your name
• Your Week 4 mileage
• Your total mileage (I'll be glad to compute this for you)

Healthy Spirit: Dem Bones Came to Life!

So I prophesied as I was commanded: and as I prophesied, there was a noise, and behold a shaking, and the bones came together, bone to his bone. Ezekiel 37:7

One verse really doesn't do it justice. I encourage everyone to read the entire chapter of Ezekiel 37 and ponder the fascinating story of the Valley of Dry Bones. You might also listen to Spirit Wind, a song by Casting Crowns. I think many people see efforts at living a healthy lifestyle and many other life struggles as deep, dark, dead, seemingly permanent valleys. We may be tempted to give up if life is not perfect. However, the Bible assures and reminds us that God is capable of accomplishing more than we could ever imagine!

Healthy Mind: Albemarle

Approximately 16,000 people call Albemarle, North Carolina home. The town is named for Albemarle County, the first county established in NC. In 1993, the town was honored as a National Main Street City. The town has several historic properties of note: Freeman-Marks House, Romanesque Revival Opera House/Starnes Jewelers Building, Isaiah W. "Buck" Snuggs House, and the Stanly County Museum. Five parks are located within the city. Morrow Mountain State Park, located east of the city, offers hiking, a natural history museum, and the restored 19th-century homesite of Dr. Frances J. Kron.

Healthy Body: Tips to Increase Calcium

Calcium is a mineral essential for bone and teeth formation and structure and plays a role in multiple essential actions that involve blood vessels, muscles, nerves, and hormones. For example, calcium helps the body regulate blood pressure and may help to prevent some types of cancer. If we do not have enough calcium intake in our diets, the body will remove calcium from the bones, leading to osteoporosis, which places the body at risk for fractures and other complications related to low calcium levels. People typically do not experience symptoms of low calcium levels in early stages. Check with your healthcare provider regarding recommended levels specific for your needs.

Milk, cheese, and yogurt are excellent dietary sources of calcium. People with lactose intolerance may find it easier to digest aged cheeses, yogurt, or lactose-reduced milk. Vegetables such as Chinese cabbage, kale, broccoli, bok choy, collards, and spinach also add calcium to one's diet. Some foods are fortified with calcium, such as cereal, fruit juice, drinks, and tofu. Dietary sources of calcium are superior to acquiring calcium through other means.

One's physician might recommend a calcium supplement if calcium levels are low. Some forms of calcium supplements, such as calcium citrate, are easier to digest, but they carry a higher price tag. Certain antacids contain calcium and are usually easy to find and may be less expensive than calcium supplements. People who regularly exceed the recommended upper limit of calcium intake may experience negative health effects; more is not always better. Vitamin D, whether absorbed from food or sunlight, helps the body to absorb calcium. 

The National Institutes of Health offers a detailed article about calcium and your health.

WTTB Week 3 Totals

Week 3 in the Walk to the Beach fitness challenge has been a busy one for many of the 15 participants who sent in totals for the week. Reports indicate that folks logged a total of 272 miles for Week 3 with a grand total for all weeks now at 710 miles. Can you feel the sand between your toes yet?

Week 3 Weekly Totals for WTTB Fitness Challenge

Week 3 Grand Totals for WTTB Fitness Challenge

Several people are close to breaking the 35-mile weekly total as well as the 75-mile grand total.

As we continue into Week 4, I have already heard many say they have been out working in the yard and enjoying the warmer weather. In North Carolina, it is not unusual to have high temperatures in the 40s and 50s and the next day for temperatures to soar into the 70s and 80s as spring comes into full bloom. I, for one, have been enjoying the extra daylight hours as we move toward the Spring Equinox. Even though we will have one less hour this weekend, I'm predicting that Week 4 will be the best yet!

Did you know that Woodleaf UMC offers free exercise classes Monday through Friday? If you would like to learn more about our exercise classes or health-related seminars, feel free to email us at nurseforwoodleafumc@gmail.com.

Week 4: Altruism - Walk to the Beach Fitness Challenge

Week 4 Altruism - Walk to the Beach Fitness Challenge

Walk to the Beach Week 4

If you are participating in the fitness challenge, this is a friendly reminder to submit:

• Your name
• Week 3 Mileage
• Total Mileage (it's okay if you don't know this - I can add the totals) 

Healthy Spirit: Altruism

But a certain Samaritan, as he journeyed, came where he was: and when he saw him, he had compassion on him, and went to him, and bound up his wounds, pouring in oil and wine, and set him on his own beast, and brought him to an inn, and took care of him. Luke 10:33-34

Throughout the day, we are often offered opportunities to help other people through a kind word, gesture, or deed. It is tempting to become indifferent, callous, or ignorant of the plight of those in our midst who suffer and need help, yet Jesus encourages His followers to demonstrate compassion. In addition to helping the one in need, being altruistic may help us to focus on those around us rather than ourselves, which may improve mental health.

Healthy Mind: Rockwell

Rockwell, North Carolina is a town of a little over 2,000 residents. Encompassing a little less than 2 miles, I found it interesting that Rockwell is home to at least 19 churches. Several sites in Rockwell are on the National Register of Historic Places, including George Matthias Bernhardt House, Grace Evangelical and Reformed Church, and Zion Lutheran Church. The east branch of the Rowan Public Library is also located in Rockwell.

Healthy Body: Sugar and Carbohydrates

A growing number of people have or are at risk for developing diabetes and must watch intake of carbohydrates. When looking at food labels, it is helpful to understand that total carbohydrates include starch, fiber, sugar, and sugar alcohols. 

• Starches include foods such as rice, wheat, corn, potatoes, barley, oats, yams, lentils, and kudzu (yep - I actually know a few folks who have eaten kudzu!). 
• Dark green vegetables and legumes are particularly high in dietary fiber. 
• Sugar may be found under several different names such as fructose, agave nectar, turbinado, high fructose corn syrup, or honey. 
• Sugar alcohols typically end in -ol, such as sorbitol or maltitol. 

Some of the best ways to cut dietary calories include limiting or eliminating sugary drinks and ensuring portion sizes are appropriate for one's nutritional needs. The American Diabetes Association web site is packed with information regarding diabetes if you are interested in learning more.

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.