want to run?

I've had a lot of people ask me how I got started running.  I found this schedule out of Family Circle magazine a few years ago (in 2009) and I adapted it so the day of rest was on Sunday.  I loved this schedule because it broke it down in easy steps for a beginning runner. I then signed up for a 5K, worked backwards from the date of the race and wrote down on my calendar what I was to do everyday.  This was a perfect training for my first 5K.

Rest: Taking a day or two off is just as important as the exercise itself

Run/Walk Days: warm up for 5 minutes and take another 5 to cool down.

Cross-training Days: swim, bike strength train, row or try some yoga

Walks: Go at a pace that allows you to caht while you stroll

Race Day: Eat half a bagel or some yogurt an hour or two before the event.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1	Run 1 min/walk 2 min  x4	Rest or cross train	Run 1 min/walk 2 min x4	Rest or cross train	Run 1 min/walk 2 min x5	Walk 45 minutes	Rest
Week 2	Run 1.5min /walk 2 min  x4	Rest or cross train	Run 1.5 min/walk 2 min x4	Rest or cross train	Run 1.5 min/walk 2 min x5	Walk 45 minutes	Rest
Week 3	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min /walk 2 min  x4	Rest or cross train	Run 2 min/walk 2 min x5	Walk 45 minutes	Rest
Week 4	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min /walk 2 min  x4	Rest or cross train	Run 2.5 min/walk 2 min x4	Walk 45 minutes	Rest
Week 5	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min /walk 2 min  x4	Rest or cross train	Run 3 min/walk 2 min x5	Walk 50 minutes	Rest
Week 6	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min /walk 1 min  x5	Rest or cross train	Run 3 min/walk 1 min x7	Walk 50 minutes	Rest
Week 7	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min /walk 1 min  x6	Rest or cross train	Run 3 min/walk 1 min x6	Walk 55 minutes	Rest
Week 8	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min /walk 1 min  x5	Rest or cross train	Run 3.5 min/walk 1 min x6	Walk 55 minutes	Rest
Week 9	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min /walk 1 min  x6	Rest or cross train	Run 3.5 min/walk 1 min x7	Walk 55 minutes	Rest
Week 10	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 11	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min /walk 1 min  x7	Rest or cross train	Run 4 min/walk 1 min x7	Walk 60 minutes	Rest
Week 12	Run 4 min /walk 1 min  x6	Rest or cross train	Run 4 min /walk 1 min  x6	Rest or cross train	Walk 30	5K race day

fhe kits money due

Kathy & Karlette are collection money for the FHE kits that we are making in Relief Society on May 2nd (7 p.m.). The kits we are assembling that night have 52 lessons to put in 3-ring binders and the cost ($8) will include the cost of the binders. Anyone who would like to order one (multiple copies are also okay) needs to have the money to Kathy Jones or Karlette Johnson by Monday, April 30th. The checks need to be made to Kathy Jones.

need carpet?

Sister Jex is getting some new carpet.  The carpet she is replacing is used, but if you or someone you know, would like the carpet to put in an unfinished basement or something similar contact Lana.

Sabbath for all Seasons

from last weeks Relief Society Meeting....
A Simple Sabbath for your "Time and Season"

As this year’s theme for the conference is "By Small and Simple Things are Great Things Brought to Pass:  (Alma 37:6-7) it seemed appropriate for our sharing station to focus on how to keep our Sabbath days simple.  Through working on the idea of a simple Sabbath it soon became apparent that there is no one ideal model for a simple Sabbath day. D&C 59: 9-10 instructs us "…that thou mayest more fully keep thyself unspotted from the world, thou shalt go to the house of prayer and offer up thy sacraments upon my holy day;"

"For verily this is a day appointed unto you to rest from your labors, and to pay thy devotions unto the Most High."

Exodus 20: 8-10 expands our understanding

"Remember the Sabbath day, to keep it holy."

"Six days shalt thou labour, and do all thy work:"

"But the seventh day is the Sabbath of the Lord they God."

The more I went over the topic the more it occurred to me that my Sabbath day is spent very differently than that of my mother or little sister for there is a "time and a season" for everything, including how we are able to spend our Sabbath days. Compare your Sabbath day to a musical composition. A single note is rarely significant, but the collaboration of notes has the potential to make a masterpiece. Our Sundays are very similar and it is often those small and simple things that make (or break) a great Sabbath day. To aid in mentally keeping our Sundays simple, it helps to start thinking of the "can-do" instead of the "cannot-do." The Sabbath was instituted as a day of rest, not only for our bodies, but our spirits and since we are admonished to be "in the world, but not of the world" our Sundays, rather than being a list of things you cannot do, should be a day for us to step "out of the world" and rejuvenate our spiritual self with a long list of "cans." Keeping all of the above in mind, the handout is divided into four "seasons" in life to help aide in your Sabbath day experiences. These four sections have been written by women in the center of these seasons. It is impossible to cover everyone’s situation exactly so be aware and prayerful over your own particular circumstances because nobody’s life and situation are identical.

The "Spring" of Life: belongs to those who are single or newly married. It may seem like being single and newly married are poles apart and in some senses they are, but for the purposes of what a Sabbath day might consist of they’re not so very different. The "Summer" of Life: two words—small children! Having very young children drastically alters the make-up of one’s Sabbath day and in this author’s opinion deserves a season all of its own.
The "Fall" of Life: includes a variety of ages of children. Just as the colors on the trees vary, so does this family’s age range and ability to teach and interact with one another.
The "Winter" of Life: otherwise known as the "Golden Age" or retirement. The winter matriarch is less involved on a daily basis with her children and family, but is challenged to balance her time and energy with the new lifestyle of retirement.
The "Spring" of Life
Being in the "spring" of life there is a lot of diversity to what I have been able to do on Sundays. I am a newly wed of about six months. My time is slightly more occupied now that I have another person to be aware and considerate of, but other than that my Sundays are very free and flexible. As a young single adult my Sundays were focused mostly on preparing myself for marriage, both in personal preparedness and in looking for my husband. I tried to make sure I was attending all my meetings and I was looking around to see what men were attending theirs. I think the following are good and uplifting activities to be involved in as a single adult:

Attend YOUR Ward:This may seem overly obvious but a lot of people who live closer to home will attend their parent’s ward because it is familiar and comfortable. There is a reason YSA wards are set up. It’s to make it easier to meet people with your same standards. If you’re not attending your own ward what kind of message are you sending.Ward Prayer: For those who live in the Provo/Orem area at least the YSA wards have Ward Prayer every Sunday night where everyone gathers at an apartment our courtyard to have a short spiritual message and prayer with snacks afterwards. People notice who is and isn’t there.
 Be Involved: If you don’t have a calling in your ward try to be as involved with activities as you can. Speak up and participate in class. Volunteer to help with ward prayer.

Date: It may seem a bit strange to suggest dating on Sundays b/c dating generally involves going out, spending money, etc. It doesn’t have to be that way. Go on dates to temple grounds to take a walk and talk. You can take dates to your visit your family if they live close by. Go on dates to firesides.
CES Firesides: attend them! Don’t go just to look good, go to learn! They have them for a reason, take full advantage of them. As a newly-wed I have found the following activities, in addition to the ones listed above have helped make my Sundays restful and spiritually fulfilling.
Discussions: I’ve been surprised at how liberating it is to be able to open up and discuss the gospel with my husband. It has helped me learn a lot and has helped me feel more confident in general

Ward activities & firesides: Since we don’t have any kids it is very easy to go to all the firesides that our ward and stake holds.
Callings: Singles wards have a lot of people without a lot of callings. I’ve have found in the family ward that we’re more able to serve and it has been a huge blessing to step into the roles I’ve so long watched others fill as I grew up.
Prepare: We try and read the lessons for the next week. It doesn’t always work but it’s something that is a lot easier to remember when you have someone else doing it with you.

FHE:Our parents both have older children so we go to their FHE activities one Sunday a month to see our siblings. Naps: My husband and I are both in school full time and work part-time. We don’t get the chance to sleep in very often so it is great to be able to take a nap on Sunday and feel revived physically as well as Spiritually.
The "Summer" of Life
As a mother of young children the labors of the other six days of the week still need to be done on Sunday. You still have to feed them, clean up their messes from eating, clean them up, dress them, change diapers, get them a drink when they’re thirsty, entertain them, feed them more later, clean up those messes, clean them up again, more changing, disciplining, trying to maintain order and some sense of sanity for yourself, possibly multiple re-dressings if things like spit-up, throw-up, or diarrhea occur (sadly not uncommon). That is work that cannot be ignored on the Sabbath no matter how much we might wish it to be that way. Those in this phase of life are probably wondering how anyone can call Sunday a day of rest, but it truly can be. It can be a day of rejuvenation as we have the chance to step out of the world and revive spiritually. Sadly this can also be very difficult and hard to come by with small kids at church. Much of the meetings are spent wrestling kids to keep them under control and quiet, making focusing on the message difficult, if not impossible. It’s difficult to have your spiritual cups filled as you watch your son/daughter throw a toy/binky/book three rows in front of you to hit someone in the back of the head. More often than not the thought is, "Is this worth it?" or "What am I doing here making church miserable for everyone else around me?" On the rare occasion the kids have been kept moderately quiet through sacrament I realize I’ve spent so much time working on keeping them quiet that I still have no idea of what is being said. Then there are the nap times to work around, feeding times, etc. making church time everything except restful physically and often frustrating spiritually as you stand out in the hall or sit in the mother’s lounge trying to calm children or pray they will fall asleep so you might at least get to sit amongst, and talk with adults for a few precious moments. Don’t give up sisters! It is worth it, you are creating habits and patterns in your children’s lives and your own and you can do much more than you might think to help ease the pains that inevitably come with 24/7 vigilance that small children require! With all of this in mind I have compiled a list of things that my young family and others enjoy doing to help feel and keep the spirit on Sundays and even get a little physical rest!

Take turns: Meetings and Sundays will be missed due to children screaming or being sick. Take turns with your spouse. Don’t feel the need to bear the burden alone. Keep track of whose turn it is to miss church or a meeting so nobody is missing out more than needed.

Religious distractions: You might not know what the speaker is saying, but as you work with keeping your children in check take the time to tell them gospel stories or show them church pictures. You might be surprised how stating your simple testimony about events and people can affect your Sundays.

Don’t judge: Yourself or your kids against others. It’s inevitable that yours will be the worst behaved when you start doing that, which only leads to unneeded frustration and being less spiritually in tuned.

Be aware: This phase won’t last forever and soon enough all your kids will be big. As hard as it is don’t wish the time away. Thinking this way helps you remain calm, leading to spiritual awareness for those moments you are able to pay attention.

Downtime: At home try to coordinate a time when the kids are all napping or playing quietly when you could lay down briefly. If that’s not possible take turns w/ your spouse getting in 30 minute power naps.

Trips: Children are very visual learners, take them to various temples or historical sites and take a Sunday stroll telling them about the location. You’ll often learn more than they do as you look up the information.

Play time: Do an activity or something that involves you and your spouse sitting down with your children and playing with them. Too often children are left to entertain themselves b/c we’re busy. Use Sunday as a chance to rest from all your other labors and enjoy your children.

Church Music: It’s never too early to start teaching the kids primary songs and hymns. Playing them or singing them to your kids invites the spirit into our homes and teaches the family gospel principles.

Walks: Kids are constantly learning and absorbing information. Take the time to fill them w/ the information you really want them to have. Point out flowers, colors, cars, people, birds, clouds, etc. Don’t overlook any of these moments to teach them about the world around us and God’s creations.

Team Front: Don’t mother your spouse or act as if he isn’t a part of what happens at home just because he isn’t the main caregiver. Let him know how valued he is in his roll and get his help. His tactics may not be yours, but that doesn’t make them wrong.

Church Activities: Firesides and other church sponsored activities aren’t usually for a family with small children, but when the occasion does arise take full advantage of it and go with the whole family rather by yourself or not at all.

The "Fall" of Life  home with teenagers and pre-teens can be anything but restful. I am the mother of 5 children ages 18-10. We have our usual Sunday activities at church like sacrament meeting, Sunday school/primary, Bishop’s Youth Council, collecting fast offerings, home teaching, along with occasional Young Men’s /Young Women’s or Primary meetings. This is also a time of life where it seems fairly common for fathers to be called to leadership positions in the church (e.g. my husband is now a bishop.) Throwing this on top of your teasing boys, dramatic girls, teenage squabbles and "discussions" with your children and you start to question when/if that period of physical rest will ever come, however; our family has come up with a few ideas of how to keep your Sabbath as simple as possible while still making it a day of rest from the world and the world’s ideals.

Story time: We read novels together as a family and sometimes individually.

Music: We listen to all types of Christian hymns and uplifting music on Sunday. This does a lot for the atmosphere of the home.

Movies: We will watch uplifting movies as a family or listen to various tapes or CD’s that we enjoy as a family that we feel are appropriate.

Games: "Family Front Yard Football" is played out in the front yard in good weather or whatever other game we happen to invent.

Art/Creativity: It seems like when one person starts the others join in. Using musical and artistic talents on Sunday is a great way to help your children remember who gave them those gifts.

Family Planning: This is when we discuss the week and what is in store for our scheduling. It helps keep conflicts at a minimum because we all know who is going to be where, helping minimize friction the rest of the week.

Sunday drives: This is a nice way to break up the day and we never go too far, within 5 miles. We use this time as a time to talk without distractions. You would be surprised by what you learn from your kids.

Visiting: Inviting another family/relative over or vice versa. Cooking treats

Reading church magazines

Faith in God and Personal Progress

NAPS: These are a must with busy teens. This is one day they get a little extra rest physically after a very demanding week. They can’t sleep the day away but a nap seems to help rejuvenate all of us. Family Dinner: This doesn’t have to be big and fancy, but a time when you sit around the table talking. We discuss what everyone learned at church. Everyone gets a turn to tell about class and what they got out of it. Once you start they know to start listening closer in class so they have something to contribute. There is no judgment of opinion, simply listening to what that individual got out of class. This sometimes leads to reminiscing which the most fun—listening to your children comparing stories and laughing with them and at yourself. You get RELAX and enjoy the company and get to know your children a little better.

Family Home Evening: We hold FHE on Sunday evening for two reasons. First, because of scheduling. Too often with older children and a husband who teaches and coaches work and other various matters seem to be constantly pulling someone away from home and Sunday is one night I know everyone will be home. Second, it provides an activity for Sunday evening which keeps my children away from teasing, fighting, and wanting to do everything they are not allowed to do. We choose instead to fill that time productively with Family Home Evening.


The "Winter" of Life
Being retired allows for a lot more flexibility and freedom in one’s activities due to the fact that our lives are not as occupied by busy families in our home. In our season we may not be busy with children at home, but that doesn’t mean we get to take Sunday off and enjoy a day of laziness. To enjoy and make the Sabbath a "day of delight" start early and prepare for that special day earlier in the week. This includes food preparation, activity planning and preparation, purchasing or finding needed items to follow through on your Sunday plans.

When you go into a book store stop and look at the bargain table-I look for good books on sale for about $2 and up that I think my friends, grandchildren, etc. may enjoy reading or have me read to them. Then on Sunday I can go and visit people who I feel need a visit and I have a small gift to leave with them. Another gift I may take to them can be a small food item that was prepared earlier.

I also look in the bargain area for activity items to put in my "grandma's draw." These are helpful all week long.

This special day can bring you joy as you work on your own history. Recalling the highlights of your life will brighten your day and over time you will leave a legacy for your family to look through and enjoy. Prepare by stockpiling pictures and an outline, but remember Sunday isn't a day for cleaning your closet or storage areas when you have saved 50 to 60 years of memories.

On Sunday, I find joy in reading and re-reading the many histories of my ancestors and often wished that some of them were still living so that I could visit them on a Sunday (with a tape deck in hand) and get them to tell me stories. Visit someone who remembers and can tell stories of your own childhood.

When is the last time that you read your Patriarchal Blessing? Dig it out before this Sunday and spend an hour or two studying it. Evaluate your blessings, goals, and what you can improve on.

Try to catch up on your letter writing or call and touch base with someone who you haven't talked to for some time. Sunday telephoning isn't that expensive so be prepared for a fun visit.

If you have the ability to play a musical instrument, without causing a neighborhood 'dog crazy', then treat yourself and others to memory-lane music or just practice and enjoy yourself. Play music on the radio or listen to good music on the TV.

A good standby is to read the scriptures, the Ensign, the Church News, a good book, or selected CDs.

What happened to table games? The book stores are full of entertaining and educational games but select them wisely.

Church programs on television are informational and have the added advantage of allowing you to sit down and rest your body.

Naps are generally needed by our sometimes tired and older bodies. Not being as young as we once were using Sundays as a day to physically rest, even if we are retired, is often an essential.

Invite family together to visit. You may not be the main homestead anymore, but that’s no reason not to have your children and grandchildren come home once in a while.

Some of you may be required to take care of spouses or other relatives in poor health. If this is the case then you can still do a lot of the above activities keeping in mind the specific care or attention your ward needs. If you are unable to do the things I’ve mentioned then improvise, but make sure you take time for yourself on Sunday where you can be rejuvenated and rested so you do not wear your own strength too thin.

mommy and me cooking

The Food $ense team with USU Extension teaches free “Mommy & Me!” nutrition and cooking classes every month at the Cache County Administration Bldg. multipurpose room, 179 N. Main, Logan. Parents are invited to come learn some new skills and sample recipes while their children play.

The next class, Spring Vegetables, is Thursday, April 19 from 11 a.m. – 12:30 p.m.

To register, contact Candi at 435-752-6263 or online cachecountyfoodsense@gmail.com

More information, including topics for the year: http://extension.usu.edu/cache/files/uploads/Mommy-Me-2012%20Flyer.pdf

Information about other free Extension nutrition and cooking classes for adults is available at: http://extension.usu.edu/cache/files/uploads/Food%20Sense%20Flyer2012.pd