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Wednesday, April 29, 2015

Work it out ....

Good Morning, 

I hope that your week is off to a good start so far ... We had a great workout last night at S&S Fitness, we even got outside for a few minutes as our warm up. I can't wait for May when we take our workouts outside for the month. Should be lots of fun. 

Tuesdays 7:30pm - Outdoor Fitness Adventures 

5/5         -7:30 at Lawrence Street Park, Meet at the main Parking lot
5/12       -7:30 at Helder Park, Meet at the Quincy St Entrance
5/19       -7:30 at Zeeland Stadium, Meet at the Softball fields off 100th
5/26       -7:30 at Zeeland Christian, Meet by the Playground on Central


I love a good buns and thighs workout :) This one comes from Tone It Up, I really enjoy following them online, they have great workouts and challenges. 

http://toneitup.com/2015/04/new-bikini-series-workout-buns-thighs-routine/

Morning Devotions

2 Peter 2:1-22 Morning Devotions from IF EQUIP

Make sure you check out the IF Equip website for more thoughts and expressions of faith. 


Read:
But false prophets also arose among the people, just as there will be false teachers among you, who will secretly bring in destructive heresies, even denying the Master who bought them, bringing upon themselves swift destruction. And many will follow their sensuality, and because of them the way of truth will be blasphemed. And in their greed they will exploit you with false words. Their condemnation from long ago is not idle, and their destruction is not asleep.
For if God did not spare angels when they sinned, but cast them into hell and committed them to chains of gloomy darkness to be kept until the judgment; if he did not spare the ancient world, but preserved Noah, a herald of righteousness, with seven others, when he brought a flood upon the world of the ungodly; if by turning the cities of Sodom and Gomorrah to ashes he condemned them to extinction, making them an example of what is going to happen to the ungodly; and if he rescued righteous Lot, greatly distressed by the sensual conduct of the wicked (for as that righteous man lived among them day after day, he was tormenting his righteous soul over their lawless deeds that he saw and heard); then the Lord knows how to rescue the godly from trials, and to keep the unrighteous under punishment until the day of judgment, and especially those who indulge in the lust of defiling passion and despise authority.
Bold and willful, they do not tremble as they blaspheme the glorious ones, whereas angels, though greater in might and power, do not pronounce a blasphemous judgment against them before the Lord. But these, like irrational animals, creatures of instinct, born to be caught and destroyed, blaspheming about matters of which they are ignorant, will also be destroyed in their destruction, suffering wrong as the wage for their wrongdoing. They count it pleasure to revel in the daytime. They are blots and blemishes, reveling in their deceptions, while they feast with you. They have eyes full of adultery, insatiable for sin. They entice unsteady souls. They have hearts trained in greed. Accursed children! Forsaking the right way, they have gone astray. They have followed the way of Balaam, the son of Beor, who loved gain from wrongdoing, but was rebuked for his own transgression; a speechless donkey spoke with human voice and restrained the prophet’s madness.
These are waterless springs and mists driven by a storm. For them the gloom of utter darkness has been reserved. For, speaking loud boasts of folly, they entice by sensual passions of the flesh those who are barely escaping from those who live in error. They promise them freedom, but they themselves are slaves of corruption. For whatever overcomes a person, to that he is enslaved. For if, after they have escaped the defilements of the world through the knowledge of our Lord and Savior Jesus Christ, they are again entangled in them and overcome, the last state has become worse for them than the first. For it would have been better for them never to have known the way of righteousness than after knowing it to turn back from the holy commandment delivered to them. What the true proverb says has happened to them: “The dog returns to its own vomit, and the sow, after washing herself, returns to wallow in the mire.”

Monday, April 27, 2015

Great Weekend

Good Morning, 

Lets Talk about the weekend.. I had a Great WEEKEND !!!! 

Friday night we went for Dinner at Hops, and I got the GF Fish Tacos .. YUMMY followed by Fro Yo at the Peach Wave.. Great way to start the weekend. 

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My Saturday was the best. Morning Long with Barb and Jobie we knocked out 14.5 miles and then Coffee at Jp's and then off to lead my first Saturday Groove class at Empowerment Studio. I had 6 Groover's and we had a lot of fun. 

Don't forget to sign up for my May 16 Girls on the Run Fundraiser Groove !!! Sign up Here Location is yet to be determined because we need to find a big enough room. 

So then after Groove I went out to lunch with Becky at the Brewery and then we walked around downtown Holland and did a little bit of shopping. I found this coffee cup a Francessa's and I had to have it !!!

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When I got home I was pleasantly surprised to see my Lululemon package had already arrived seen as I as just ordered it the day before. That was some super fast shipping. This super cute running skirt was on sale in the "we made to much" I couldn't resist. 

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It was still kind of gray Saturday afternoon so after we got all our house chores done.. I managed to talk Travis into going to see the Age Of Adaline. It was kind of predictable but I still enjoyed it. 

When we got home we were not up for doing much and The Princess Diaries was on TV, So I finished out my evening watching more Girly movies. HEHE 

Sundays are Pretty laid back, Church, Lunch and a Hike. We have been going to Hemlock Crossing for our Walks lately because it is nice and dry so Riley's Paws don't get all dirty and messy. Walks are serious business, the second we say "want to go for a walk, Riley" she is waiting at the top of the stairs ready to go. HAHA 

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Hope that you had a great weekend. Don't Forget to check out the Live Fitness Calendar to see what classes are going on this week and sign up for the May 16 Girls on the Run Groove Fundraiser. 


This Week

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Groove
Fit By Nature
Yoga
Boot Camp

Morning Devotions

Morning Devotions from IF Equip 2 Peter 1:1-15



Wednesday, April 22, 2015

Groove EVENT

Girls on the Run
 
GIRLS on the RUN 
GROOVE 

When: May 16, 2015
Where: Empowerment Studio -
Riley Square Mall, 650 Riley St
Time 10:00 AM

Suggested Donation $5 per person 
ALL proceeds will go to GOTR of Ottawa/Allegan county 

**Please Feel Free to Share this Event**

If you are wondering what this GROOVE thing is all about Join me this Saturday April 25, 2015 @ 10:00 am at Empowerment Studio to Try it out 


Have a GREAT Day !!!
Rose Park GOTR Coaches

Morning Devotions From IF:EQUIP

1 Peter 4:1-11


read:
Since therefore Christ suffered in the flesh, arm yourselves with the same way of thinking, for whoever has suffered in the flesh has ceased from sin, so as to live for the rest of the time in the flesh no longer for human passions but for the will of God. For the time that is past suffices for doing what the Gentiles want to do, living in sensuality, passions, drunkenness, orgies, drinking parties, and lawless idolatry. With respect to this they are surprised when you do not join them in the same flood of debauchery, and they malign you; but they will give account to him who is ready to judge the living and the dead. For this is why the gospel was preached even to those who are dead, that though judged in the flesh the way people are, they might live in the spirit the way God does.
The end of all things is at hand; therefore be self-controlled and sober-minded for the sake of your prayers. Above all, keep loving one another earnestly, since love covers a multitude of sins. Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied gracenew-twitter_bird-graywhoever speaks, as one who speaks oracles of God; whoever serves, as one who serves by the strength that God supplies—in order that in everything God may be glorified through Jesus Christ. To him belong glory and dominion forever and ever. Amen.
There are so many ways that we sin.. the list is never ending .. even when we don't mean to we sin all the time... Keep Loving Each Other .... hard to do.. Sin gets in the way and make us jealous or envious or even shy so that we don't love one another. Great words to start the day.  

Tuesday, April 21, 2015

Morning Devotions from IF:EQUIP

 1 Peter 3:8-22


read:
finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.new-twitter_bird-gray Do not repay evil for evil or reviling for reviling, but on the contrary, bless, for to this you were called, that you may obtain a blessing. For
“Whoever desires to love life
and see good days,
let him keep his tongue from evil
and his lips from speaking deceit;
let him turn away from evil and do good;
let him seek peace and pursue it.
For the eyes of the Lord are on the righteous,
and his ears are open to their prayer.
But the face of the Lord is against those who do evil.”
Now who is there to harm you if you are zealous for what is good? But even if you should suffer for righteousness’ sake, you will be blessed. Have no fear of them, nor be troubled, but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect, having a good conscience, so that, when you are slandered, those who revile your good behavior in Christ may be put to shame. For it is better to suffer for doing good, if that should be God’s will, than for doing evil.
For Christ also suffered once for sins, the righteous for the unrighteous, that he might bring us to God, being put to death in the flesh but made alive in the spirit, in which he went and proclaimed to the spirits in prison, because they formerly did not obey, when God’s patience waited in the days of Noah, while the ark was being prepared, in which a few, that is, eight persons, were brought safely through water. Baptism, which corresponds to this, now saves you, not as a removal of dirt from the body but as an appeal to God for a good conscience, through the resurrection of Jesus Christ, who has gone into heaven and is at the right hand of God, with angels, authorities, and powers having been subjected to him.
journal:

Monday, April 20, 2015

Calendar

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Groove
Fit By Nature
Yoga
Boot Camp

Gazelle Girl Race Re-Cap

I decided to just to packet pick up in the morning instead of driving back and forth the GR two days in a row. I got there pretty early so there were no lines and I got a sweet parking spot. 

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Pre-Race with mys sister, It was a little chilly and windy when you were just standing there not moving around.
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My sister got a couple of good pictures from the end of the race headed to the finish line !!!!
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Finisher Charm- No Medals just a a cute charm 
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Post Run Sister Picture :) She is the Best 
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We Also Enjoyed Starbucks at the Amway post run as well !!! 
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I was happy with my time.. according to my GPS watch and a few other people around me the course was maybe a smidge long.. I had 13:49 and so did a few other people around me (7:38 pace) but oh well. I kept an eye on my pace through out the race and for the first 10 miles I was like 7:30-7:40 not to bad but those last 3 miles for some reason get me mentally... I have to figure out how to get past that. 

Over all though I really enjoyed this race, it was very well organized and very smoothly. 

#gazellegirl #runpretty #runlikeagirl

3rd Annual Gazelle Girl Half - 1/2 Mar
HALF MARATHON
1503
 
MELISSA SCHROTENBOER
HOLLAND, MI
Female / 28
 
 
 
 
 
 
Division
18
Gender
56
Overall
56
Finish Time
Finish Net1:43:00
Finish Gun1:43:09
LocationNet TimeClock TimeTime of DayPace
Start00:000:108:02:51
Finish1:43:001:43:099:45:517:51 /mi

Morning Devotions From IF Equip

Morning Devotions From IF EQUIP: 1 Peter 3:1-12



Read:
Likewise, wives, be subject to your own husbands, so that even if some do not obey the word, they may be won without a word by the conduct of their wives, when they see your respectful and pure conduct. Do not let your adorning be external—the braiding of hair and the putting on of gold jewelry, or the clothing you wear— but let your adorning be the hidden person of the heart with the imperishable beauty of a gentle and quiet spirit, which in God’s sight is very precious. For this is how the holy women who hoped in God used to adorn themselves, by submitting to their own husbands, as Sarah obeyed Abraham, calling him lord. And you are her children, if you do good and do not fear anything that is frightening.
Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.
Great words.... to live by ..

Friday, April 17, 2015

Fabulous Friday

Happy Friday, 

I hope that you are having a great week so far. It has been a busy week but a good week. 

Monday- 6.5 Miles Tempo Run 
Tuesday- 3.5 Miles at Lunch time 8 min pace + Boot camp Class @ S&S Fitness
Wednesday- Lunch time Circuit at work + 2 miles at Girls on the Run 
Thursday -3.5 Miles around the block with Riley + 3 with my Dad downtown Zeeland 
Friday - 

This coming Sunday is the Gazelle Girl 1/2 Marathon :) I am excited. My Goal is to do the Gazelle Girl 1/2 and the 5/3rd 25k. As Training runs for the Bayshore Marathon plus if you do both you get and extra dual finisher medal at the end of the 5/3rd. I will for sure post my cute finds from the expotique that they are having tomorrow at packet pick up. 

Have a great day 



Morning Devotions From IF Equip

1 Peter 2:13-25


Be subject for the Lord’s sake to every human institution, whether it be to the emperor as supreme, or to governors as sent by him to punish those who do evil and to praise those who do good. For this is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God. Honor everyone. Love the brotherhood. Fear God. Honor the emperor.
Servants, be subject to your masters with all respect, not only to the good and gentle but also to the unjust. For this is a gracious thing, when, mindful of God, one endures sorrows while suffering unjustly. For what credit is it if, when you sin and are beaten for it, you endure? But if when you do good and suffer for it you endure, this is a gracious thing in the sight of God. For to this you have been called, because Christ also suffered for you, leaving you an example, so that you might follow in his steps. He committed no sin, neither was deceit found in his mouth. When he was reviled, he did not revile in return; when he suffered, he did not threaten, but continued entrusting himself to him who judges justly. He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness. by his wounds you have been healed.new-twitter_bird-grayFor you were straying like sheep, but have now returned to the Shepherd and Overseer of your souls.

Thursday, April 16, 2015

Morning Devotions From If Equip

1 Peter 2:4-12 Morning Devotions From If Equip


read:
As you come to him, a living stone rejected by men but in the sight of God chosen and precious, you yourselves like living stones are being built up as a spiritual house, to be a holy priesthood, to offer spiritual sacrifices acceptable to God through Jesus Christ. For it stands in Scripture:
“Behold, I am laying in Zion a stone,
a cornerstone chosen and precious,
and whoever believes in him will not be put to shame.”
So the honor is for you who believe, but for those who do not believe,
“The stone that the builders rejected
has become the cornerstone,”
and
“A stone of stumbling,
and a rock of offense.”
They stumble because they disobey the word, as they were destined to do.
Beloved, I urge you as sojourners and exiles to abstain from the passions of the flesh, which wage war against your soul. Keep your conduct among the Gentiles honorable, so that when they speak against you as evildoers, they may see your good deeds and glorify God on the day of visitation.

Wednesday, April 15, 2015

Snacking Tips

I don't know about everyone else, but my biggest problem is snacking. I snack when I am bored or doing homework and not because I am hungry. First its important to figure out why we snack. It's bad, but I snack because I am bored and it gives me distraction when I have to do homework, because this is when my snacking problem arises the most. I also feel even though I am not even hungry that when I come home for the day I need a snack. It has been a battle, but I found these tips online and I am going to try abide by them. 

- Sara 

Here are some tips for healthy snacking:
  1. Eat regular meals. Going hungry makes you more likely to be tempted by extra snacks.
  2. Plan your snacks. Write a shopping list and avoid grocery visits when you’re hungry. Those snack food displays at the checkout counter can be hard to resist.
  3. Carry healthy snacks with you. Prepare snacks in advance and go for maximum variety to avoid boredom.
  4. Stock healthy snacks in your fridge and pantry. Suggestions include yoghurt, vegetable dips, wholemeal or rice crispbreads and air-popped popcorn.
  5. Resist buying junk food. Potato chips, sweet biscuits and chocolate are high in salt, fat and kilojoules. Make them occasional treats, not everyday foods.
  6. Make your own. Enjoy preparing and eating your own snacks using fresh ingredients. Experiment with new recipes to replace your favourite snack foods with healthy homemade alternatives.
  7. Keep a stocked fruit bowl and put it in plain sight. You’re more likely to snack on healthy options if they’re on hand.
  8. Limit your consumption of ‘health bars’ and fruit juices. Don’t be fooled by the advertising – processed muesli, breakfast or energy bars and juices are typically high in salt, fat or sugar.
  9. Think portion control. If you really want some of your favourite junk food, read the label and stick to one serve. Don’t eat the whole packet!
  10. Don’t skip breakfast. People who avoid breakfast tend to nibble on snacks during the mid-morning, which can be a problem if those snacks are junk foods.
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/10_tips_for_healthy_snacking?open

Work Out Wednesday From Tone It Up


Workout Wednesday From Tone It Up !!! These two ladies put together some Great workouts with fun names and pictures of how to do each move.

Enjoy
mermaidworkout

Morning Devotions from IF:Equip

Morning Devotions from IF:Equip 1 Peter 1:22-2:3


Having purified your souls by your obedience to the truth for a sincere brotherly love, love one another earnestly from a pure heart, since you have been born again, not of perishable seed but of imperishable, through the living and abiding word of God; for
“All flesh is like grass
and all its glory like the flower of grass.
The grass withers,
and the flower falls,
but the word of the Lord remains forever.”
And this word is the good news that was preached to you.
So put away all malice and all deceit and hypocrisy and envy and all slander. Like newborn infants, long for the pure spiritual milk, that by it you may grow up into salvation— if indeed you have tasted that the Lord is good.

Tuesday, April 14, 2015

Morning Devotions From IF Equip

1 Peter 1:13-21


Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of jesus christ.new-twitter_bird-gray As obedient children, do not be conformed to the passions of your former ignorance, but as he who called you is holy, you also be holy in all your conduct, since it is written, “You shall be holy, for I am holy.” And if you call on him as Father who judges impartially according to each one’s deeds, conduct yourselves with fear throughout the time of your exile, knowing that you were ransomed from the futile ways inherited from your forefathers, not with perishable things such as silver or gold, but with the precious blood of Christ, like that of a lamb without blemish or spot. He was foreknown before the foundation of the world but was made manifest in the last times for the sake of you who through him are believers in God, who raised him from the dead and gave him glory, so that your faith and hope are in God.

Monday, April 13, 2015

The Power of Smoothies with Heather Winia

We all know that smoothies are a good and fast way to get our fruits and veggies, but did you know that you can put avocado or even almonds, dates or rhubarb in your smoothies?? Heather Winia is a Holistic Nutrition Counselor as well as a Groove and Fitness instructor at GVSU. If you see on the calendar she leads many classes that Melissa and I have gone to. She came to GVSU to talk and make us some yummy smoothies that are full of healthy option and filing. Smoothies are a great and fast way to get the nutrition we need and as a student this fit in perfect. Some of the great recipes though that we tried weren't all just just fruit yogurt and ice. A base for a smoothie can be anything from plain water to melons, which blend into pretty much flavored water. Yes, we can add fruit, but also veggies, which is a great way to get our greens, but also protein through peanut butter, tofu, nuts, seeds and rolled oats. Now this last list of ingredients may sound strange, but blended in they give the smoothies actual substance. 

A couple ideas to keep in mind for smoothies is prep time. Heather talked about some great ways to make smoothies quick and easy. First, "make" your smoothie before hand and throw it in the freezer in a ziplock bag so you can just throw it in the blender with your base. Second, when your fruits and veggies (yes, even spinach) is going bad save it and once again throw it in the freezer, it can save some money and you don't have waste that way. Lastly, say you make a smoothies and there is too much left, put it in the freezer so the next day you can just take it out. It seems like everything can go in the freezer, but it is a really easy way to save money and prep time when it comes to a busy schedule. 


Other cool ingredients to try in your next smoothie is:
         + flavorings= honey, cinnamon, vanilla, ginger, cocoa and
         carob (which has a touch of sweetness to replace our chocolate cravings)
         + avocado
         + raisins
         + flax seed or chia seeds
         + coconut milk (great source of healthy fats) 
         + pears
         + honey
         + parsley

I hope this has triggered you all into thinking about making some smoothies and how we can make them more nutritional, I know I have!!

- Sara 



Check the Calendar

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Groove
Fit By Nature
Yoga
Boot Camp

Spring Session of Fit By Nature


Spring Session – April 13 – May 18 (6 weeks/$36/$54)
April 13 – Huizenga Park – 499 100th Ave, Zeeland
April 20 – Sanctuary Woods – 32nd St. and 64th, Holland
April 27 – Macatawa Greenspace – 1230 Paw Paw Dr, Holland
May 4 DeGraaf Nature Center, 600 Graafschap Road, Holland
May 11 – Riley Trails – Riley between 160th and 168th
May  – Window on the Waterfront, 5th and Columbia Ave
 (Gathering at City Vu after class!)

Heather S. Winia, CHHC, ACE
THEGROOVE Master Trainer, Holistic Health & Nutrition Educator

16 East Central Ave. Zeeland, MI 49464
DELICIOUS DANCE bodyGROOVE DVD's or downloads....Click here to purchase!
Heather's WEEKLY GROOVE and Fit By Nature Classes:
Mondays 6:15pm and 7:00pm - 
Fit By Nature Walking & Running Groups, New Session beginning April 14
Wednesdays, 6:15pm GROOVE  and 7:30pm Yoga - CultureWorks in Holland
Saturdays 9:00am - everyBODY GROOVE!  Community Reformed Church in Zeeland..please contact us for schedule