Welcome to the new presidency!

Thank you so much Sherrie, Lynnette, Michelle, and Teri for your service. And welcome Deb, Kim T., Suzie, and NeCole. We are all looking forward to having you lead us!

Strengthen Our Sisters - Visiting Teaching

Have I Done Any Good? Official Music Video ft. Alex Boye & Carmen Rasmus...

safe kids

RadKIDS is a program that teaches self-defense and safety skills to children ages 4-10. The curriculum covers topics including: home and vehicle safety; out and about safety; realistic defense against abduction; good-bad-uncomfortable touch; stranger tricks and physical defense; realization of personal power. They will teach a class June 25-29 at Utah State University. Tuition is $15. Email Judy.Crockett@usu.edu if you are interested. More info about the program http://www.radkids.org/

Looking through Windows

another 5K running schedule

Here is another running schedule that is fun if you can already run 1.5 miles.  It is an 8 week schedule instead of 12.

5K Training Schedule for Beginners
CT= Cross Training (biking swimming, or elliptical)
EZ- simple, les strenuous activity

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	20-30 min EZ	1.5 mile run	CT or Rest	1.5 mile run	rest	1.5 mile run	rest
2	20-30 min EZ	1.75 mile run	CT or Rest	1.5 mile run	rest	1.75 mile run	rest
3	20-30 min EZ	2 mile run	CT or Rest	1.5 mile run	rest	2 mile run	rest
4	25-35 min EZ	2.25 mile run	CT or Rest	1.5 mile run	rest	2.25 mile run	rest
5	25-35 min EZ	2.5 mile run	CT or Rest	2 mile run	rest	2.5 mile run	rest
6	35-40 min EZ	2.75 mile run	CT	2 mile run	rest	2.75 mile run	rest
7	40 min EZ	3 mile run	CT	2 mile run	rest	3 mile run	rest
8	20-30 min EZ	3 mile run	CT or Rest	2 mile run	rest	5K Race

Total Fitness Select Med Magazine Spring 2009

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