Finding More Energy to Exercise

by   December 12, 2024 with No Comments

By David Freeze

Finding More Energy to Exercise

    The days are short and getting shorter, plus the cold is finally here.  These things make us a little sluggish and less motivated. Added to the extra calories of the holidays, we can soon find ourselves having less energy to exercise just when we need it most. So, what can we do to keep pushing through our workouts? The things listed below are high on my list.

     Exercise itself is an integral part of overall well-being, supporting mental health and as a natural energy booster. So be consistent with it, scheduling your exercise. Doing this increases endorphins and reduces cortisol levels, both important to feeling more energetic and revitalized daily.

    Eating nutritious foods and exercising regularly can give you energy to tackle daily tasks, meet new challenges, or just simply enjoy life. Examples of healthy eating include making sure to get enough protein in your diet, as it helps with energy production. Eat lots of fruits and vegetables for important vitamins and minerals, consuming whole grains regularly while avoiding processed foods that can cause spikes in blood sugar levels. Most important is reducing or eliminating sugary snacks. Since my accident, I have focused more on proper choices than I ever have. Two things that are working for me are zero sugar yogurt and quality whole grain bread. Both items cost more but are worth it.

    Staying hydrated is another key to feeling energized each day. Proper hydration helps the body naturally protect itself against fatigue. Our bodies are 60% water, meaning that it won’t work properly when dehydrated. 

   When our cells are sufficiently hydrated, they are better able to transport waste and necessary nutrients throughout the body. This can make a drastic difference in energy levels – we don’t realize how draining it is for our bodies to exercise when all systems aren’t on go. Good hydration, monitored by urine color, ensures our brain and muscles function to the level of their training. A good rule of thumb- take your weight, and drink at least an ounce of water a day per pound of weight.

    A good sleep routine can make all the difference. A consistent sleep pattern helps your body naturally produce more energy and keeps fatigue away, meaning you won’t struggle to get through your day. Then, you’ll fall asleep more easily. This has been a lifetime struggle for me.

    Establishing a nightly routine that works for you and making sure that you stick to it helps guarantee better energy to tackle daily tasks. Find out how to wind down at night and make sure to prioritize those activities. A good book, hot bath or shower, and a concerted effort to get the day’s activities behind you all work for better rest.

   It doesn’t take many mornings of exercise after late nights watching sports to know that I can’t burn the candle at both ends. Getting enough sleep makes for better everything, including a greater feeling of well-being.

     Previously listed are my top four simple ways to increase energy. Deterrents include alcohol and possibly caffeine. Both can influence a restful sleep at night. Limiting alcohol can help you feel energized now and in the long-term.

     Managing caffeine is important too. It’s best to listen to your body and keep tabs on your caffeine intake to ensure you can use it for an energy boost when needed. A balanced approach means limiting caffeinated beverages like coffee and tea, as well as staying away from processed snacks high in sugar or artificial ingredients that contain hidden sources of caffeine.

     And finally, take some time for yourself each day that isn’t stressful. Simply find a comfortable place to sit with an intention to relax your body and mind. Aiming for 10-30 minutes of dedicated quiet time each day can leave you refreshed and reset.

    Next Saturday’s race is the Freeze Your Buns 5K, part of Spencer’s Winterfest. This one has a 1pm start time as it kicks off the festival. Look for it and more upcoming events at www.salisburyrowanrunners.org

Gotta’ Run: Finding more energy to exercise

Seek Him

by   December 11, 2024 with No Comments

By Ed Traut

Psalms 63:1 O God, you are my God, earnestly I seek you; my soul thirsts for you, my body longs for you, in a dry and weary land where there is no water.

  • Sometimes we go through dry patches which seems so hard but it only makes us become more dependent upon Him and appreciate Him all the more.
  • He is our God and when we seek Him we focus on Him continually.  He becomes our main goal and purpose in life. 
  • A happy place it is when we seek Him, because He will be fond of us as He promises us.

Prayer:  I do long for You Lord continually and I seek You because there is just no one like You.  You have never let me down or disappointed me and I love You with all my heart.  I bless Your holy name today.  Amen. 


Ed Traut
Prophetic Life

The Melting Snow, the Waiting Heart

by   December 8, 2024 with No Comments

By Ashlie Miller

Last week’s white dusting either met you with delight or an eye-roll. “Marked safe during snowmageddon,” quipped some on social media. “A real snow has to be at least 3 inches,” I heard another say. Yes, quite true, not a real snow. Yet, like many mothers, I awoke early enough to lay out snow clothes – a thick coat, snow bibs worn only a couple of times even before they became hand-me-downs, layers of socks, and water-resistant gloves. The night before, I had grabbed some discounted chocolate croissants at the local grocery bakery. This would be just the refreshment needed to begin our December, and yes, it would be a “snow day,” or at least until it melted by lunchtime. We are homeschoolers, after all.

I stepped into my children’s rooms and slowly pulled back the window shade, asking them to lift themselves enough out of bed to spy out the frosted window panes. Confusion – “I thought you had put white cotton balls outside! – collided with delight – “Can we go out now?!” They were eager to make snow cream, snow angels, snow forts, and snowballs and go sledding, so they scurried to pile on clothing, coats, and boots. Mind you, it had been 1038 days (depending on whose count you rely upon) – so memory was distant and faded of exactly the quality and quantity needed for each activity. “I hope it stays until Christmas!” soon became replaced with “I hope it lasts until tomorrow!”  

I took the youngest adventure-seekers out into the woods because we know that Narnia is out there when it snows. Treasures always await us in even the lightest blanket of snow. Everything looks more mysterious and magical. That walk did not disappoint. Little brother wanted to hit things covered in snow to watch it drift whimsically upon himself and the ground. Big sister wanted to be surrounded by untouched snow, so her aggravation with a wriggly brother was understandable. 

Upon returning back to our warm abode, realization of how precious and “like a breath” this snow really was hit hard. As I went inside to prepare warm nourishment, a downcast little boy soon came in looking much forlorn. “It’s already melting,” he said in a somber tone. So sad, he could not be coaxed to go back outside. 

Something so beautiful, long-awaited, and refreshing was now gone. Anticipation has a way of doing that to us, doesn’t it? Once the waiting is over and the event arrives, do you ever feel sad, asking yourself, “What do I do now?” Last year, I felt the weight of that immensely. It made me read the passages in Scripture differently when the disciples had to say “goodbye” to their greatest friend – Jesus. Somehow, I more closely resonate.

Although Advent reminds us of God coming to earth in a tiny, perfect, human form, it also reminds us of another anticipation we have as Christians – the return of Christ. And unlike our earthly anticipations that, once met, still leave us wanting, this will be perfect inhabitation in a perfect world forever with our Creator and Savior. It will no longer “always be winter but never Christmas,” as Mr. Tumnus the faun tells Lucy in The Lion, the Witch, and the Wardrobe. What a blissful, most wonderful time of life that will be!

Ashlie Miller and her family make the most of snow, rain puddles, and rainbows in Concord, NC. You may contact her at mrs.ashliemiller@gmail.com.

Family Gatherings

by   December 7, 2024 with No Comments

By Doug Creamer

            I woke up to a wonderful surprise…SNOW! We haven’t had snow for over three years and it was a welcome sight. I have to admit that I was surprised that such a small amount of snow could cause such upheaval. Many school systems closed or had delays. When I saw the temperatures were in the low twenties, I knew there would be problems on the roads. I heard that there were lots of accidents, so it was good to keep the kids off the roads. I hope this is the beginning of a good snowy winter.

            Thanksgiving is over and we have entered December with a cold start. It is winter, but we aren’t used to the cold around here. It’s hard to believe that we are only a few short weeks from Christmas. The outside of my house looks like Christmas but the inside needs some work. I hope this weekend I can get the inside looking like Christmas.

            I am still full from Thanksgiving. I went to my brother’s for lunch and then we made a feast here for dinner. I think there were about forty people at my brother’s house. It is hard to have an in-depth conversation with anyone when there are so many around. I try to talk to each of my nieces and nephews for a few minutes, hoping to catch up with their lives.

            The highlight this year was that all my siblings were together. We sat around a table and talked about our family. It is rare to get us all together but when it happens we try to spend a few minutes together. While we all have different personalities, we still remain close as a family. We are always there for each other.

            I enjoy being at family gatherings because we don’t know how many more we are going to be able to enjoy. Our parents are in their nineties so I want to take advantage of being with family as often as possible. Connecting with all my extended family is enjoyable. It is interesting to catch up with my nephews and nieces.

            Moments spent together are moments that we want to treasure. We try to take some pictures to help us remember. We lie in bed at night and replay our day and the special moments so we will remember them. What do we remember? I remember things I laughed at, tender moments, and the connections shared with loved ones. I want to savor those moments.

            I know that I am lucky to have a good family. We don’t all think alike, but we are there for each other. The family connections are strong on both sides of my family. Family and laughter and knowing there is a place that you are loved and accepted are important parts of life. Again, I know that I am blessed.

            We should have the same experiences and feelings with our church families. We should be able to connect and honor our church leaders, who in turn should be good shepherds for the family for which God made them responsible. We should be able to depend on each other and be able to lean on each other during hard times. All of us will face challenging times at some point in life and it is great when we can depend on both our families and our church families.

            While everyone loves to laugh and share in the good times in our church families, it is important to remember that there are responsibilities within church families. We need to listen to each other. Listening doesn’t mean that we necessarily agree, we can agree to disagree. We need to love each other even when things might get a little messy. People’s lives are not always perfect. I think we need to learn how to extend grace to others in the same way we hope that others will extend it to us when our lives get a little messy. That’s what family does!

            I want to encourage you to connect with your imperfect brothers and sisters in your church family. It’s easy to be there on sunny days, but family means that we are there when the storms are raging. Family means that we can share the truth with each other, but we need to remember to share it with lots of love and grace. Family means that we don’t give up on each other and that we always believe the best for and in each other. During this holiday season join in your church and family gatherings, create great memories, and let your hearts be filled with love.

Contact Doug Creamer at PO Box 777, Faith, NC 28041or doug@dougcreamer.com

Callie, the First and the Last

by   December 6, 2024 with No Comments

By Roger Barbee

The back garden pulsates with animal and plant life this colorful, fall morning: Doves bob across the ground beneath birdfeeders eating fallen seeds, some bluebirds and brown-headed nuthatches take deep drinks from a birdbath, and the cold-tolerant pansies turn to face day’s first sunburst, but the gate to the garden no longer needs to be fully closed, the “poopy bags” are no longer needed, and the screen door to the porch no longer will be scratched by an impatient paw, the abelia bush will no longer shake as it is used as a backscratcher, no longer will a set of inquiring eyes ask when the next treat will be given, the wicker chair in the library no longer will need to be kept empty in case a nap becomes necessary, no longer will the broom or vacuum be barked at as it is cleaning a floor or rug, and Mary Ann’s “brown dog coat” will no longer be needed on cold, winter nights, no longer will a beagle stand on my footrest for me to scratch her ears, and no longer will the click-click of toenails announce her walking to the kitchen to investigate what’s for supper. Callie, our 15-year-old beagle, died in Mary Ann’s lap this morning after Dr. Shivers administered the shots. Her grand heart finally failed her, and one lung filled with fluid; so like many loved animals, she was gently “put to sleep.”

Callie was Mary Ann’s first dog. She was rescued with her two brothers when they, mere puppies, were found in the middle of a busy street.  She was given to Mary Ann, but eventually, Nolan the abandoned hound and Mickey, one of Callie’s brothers, came to us. That’s quite a pack for a woman who never had had a dog before Callie– who came first and left last. But over the 15 years of life with Callie and her mates, Mary Ann discovered the joy of life with dogs. Especially hounds.

Fifteen years shared with a beagle carries many memories. As a young dog she sat under one of the hackberry trees of our Shenandoah Valley farm peering into its branches for the squirrel she had chased, and neither rain, darkness, pleads from her owners could convince her to end her vigil. Always playful, and Mary Ann and I still laugh at the memory of her pulling a ear of Nolan with her teeth in an attempt to get him to run and play. She loved company and two weeks ago she ran circles in our garden when Judy and Mike came for dinner-we like to think that was her way of being polite and welcoming. An open car door could only mean one thing and unlike other dogs, she looked out the windshield in anticipation of an adventure or things to see, no head of hers would hang out a side window seeing what was past. During her last ride to the vets, she perked up for that memory moment when she realized where she was, but her sweet head too soon drooped back onto Mary Ann’s lap. When we moved to Lake Norman four- and one-half years ago, the hounds rode with me. Of course, she sat in the passenger seat, the alert surveyor of all that was coming. While Nolan and Mickey always obeyed her commands, she never found the courage to remove any cat from her chair or bed. This past summer when we extended our garden fence, she enjoyed walking on the sidewalk to the end, sometimes looking back over her shoulder as if to clarify that her walk was permissible.

All of this and more. But physical failure demanded that our sweet Callie go. As sad as that is, we are a better couple for having shared fifteen years of life with her. Now, two days after her death, the back garden holds its abundance of life, but there is no little beagle who will walk along the sidewalk to survey the newly expanded space while glancing over her shoulder.  And the gate need not be fully closed.

Don’t Forget to Follow the Etiquette Rules

by   December 5, 2024 with No Comments

By David Freeze

As a rule follower, I haven’t always been the best. But for sure, I never once broke the rules on a race course. As runners and walkers, we all need to be considerate of others on the course and realize that all rules are there for a reason. Some have to do with specific issues, some are general in nature. Sure, you’re excited to run a holiday race and test yourself but help make it fun for others. These rules are all important. We have runners and walkers from nine states already and are expecting a record crowd of near 450 runners on Thursday.

First and foremost, arrive well before the 8:30 a.m. start. Plan to arrive at least 45-60 minutes ahead of the start. You can’t just jump in the race. Allow time for parking, checking in for your race packet, a bathroom stop and getting to the start line. Parking is always a challenge, but race officials can make it work if you follow directions to the next available parking lot. All lots being used are within walking distance of The Forum, but some are farther than others.

Please do not run the course without registering or while wearing someone else’s race bib. No unregistered runner will be timed and any without bibs will be asked to exit the course. If planning to wear someone else’s bib, arrive in time to get that bib properly registered with the new name, age, gender info. Any runner failing to do this will be DQ’d.

No dogs are allowed under any circumstances. The Road Runners of America, the national organization for running clubs, has disallowed all dogs in races unless the race specifically permits dogs in writing. Running or walking with your dog in the Butterball will result in a DQ. Monitors will be all along the route checking for this. Recent race accidents support this important rule.

Don’t cross the finish line twice or your result will be the slower time. Don’t grab a child or friend to run across the line with you as this messes up our timing. No stroller riders will be timed.

After crossing the finish line, don’t pass other runners. This will be a congested area, and you will be directed to stay in line until exiting the results area. All finishers will get a place card which must be turned in at the table to ensure proper timing.

Make sure your bib can be seen. Don’t hide it under a shirt or jacket or put it in your pocket.

Awards will begin immediately following the last runner or walker’s finish. Awards and refreshments will be in front of The Forum. The complete results will be posted on www.salisburyrowanrunners.org later that day. All proceeds support the Terrie Hess House and Prevent Child Abuse Rowan.

The Catawba College women’s cross-country team qualified for the NCAA D-ll Championship meet for third straight year. They are competing today, Nov. 23 in Sacramento, California, on the Arcade Creek Course at 11:15 a.m. PT. The team received an automatic bid after finishing third in the southeast regional meet and was 110-7 against all other teams this season.

The full travel team includes Madi Clay, a junior from Morganton, Hannah Caudill, sophomore from Asheville, Natalie Almond, junior from Oakboro, Eden Barnwell, freshman from Weaverville, Joanna Owczarz, freshman from Poland, Emer McGlynn, freshman from Ireland and Sydney Cockerham, senior from King. Clay (third), Caudill (ninth) and Almond (10th) all made the All-Region team.

Catawba finished 21st in the nation last season. The field is made up of 34 teams this year. Jason Bryant is Catawba’s head cross country and track coach.

Look for the Butterball and other upcoming events at www.salisburyrowanrunners.org.

Gotta’ Run: Don’t forget to follow etiquette rules at Butterball and Catawba women reach nationals!

Focusing Our Hope

by   December 4, 2024 with No Comments

By Ed Traut

Isaiah 40:31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

  • Our hope (positive expectancy) is in the Lord and not in government, finances and all the things we know.
  • Renewing the strength would imply that our strength not only can but does get drained at times, therefore we ought to continually put our hope in the Lord.
  • So, we will not grow weary (tired) or falter when we put our hope in Him, expecting always for God to come through.

Prayer:  Hallelujah!  I raise my hands and praise and glorify Your wonderful name because I can put my hope in You and I do choose to put my hope and expectancy in You and I refuse to look at circumstances or situations, You have never failed me and I trust in You.  Amen. 
 

Ed Traut
Prophetic Life

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