The Joy and Sadness of Writing

I’ve been a writer since I was in 3rd grade and wrote my first book Irene and the Big Balloon. I even illustrated it myself. It was a single copy meant to engage an exclusive audience of two…my parents!

They fostered the creativity by buying me a red gold leaf edged diary with a lock and key. I would wander off to my secret place on the side of the wooded hill in the back of our house and write. I dreamed of writing a book someday that would go beyond the confines of my little world to impact others.

I am incredibly grateful that this dream has been realized more than once Anchored: Leading Through the Storms is being released today. It is an exciting time planned with a book launch at my local bookstore and other events over the next weeks and months.

And yet the excitement is mingled with a sense of sadness.

My Mom is moments away from entering into heaven and today is possibly the day.

God isn’t surprised and he knew the contents of this book and the converging of these events.

A few months back when we first learned of my Mom’s cancer, I was rereading the first few chapters of the book before I went to sleep. The tears rolled down my cheeks as God encouraged me through the story of the disciples on the lake with Jesus in Mark 4. I might add, IN MY OWN BOOK!

That’s what happens sometimes, as an author. You write a book not just for an audience of readers, but write it for yourself because it is a part of the big picture story that God is writing in you and me.

I said goodbye to my Mom a little over 10 days ago. I had the chance to read her a few chapters and she encouraged me just as she did in the 3rd grade.

“This is really good, and I can tell it comes from the heart.”

Her words meant everything to me in that moment. I read to her the story of Job and the anchors he placed in his life before his catastrophic storm hit when he lost everything. The anchors held him steadfast as he walked through a valley of immense suffering.

My Mom, like Job has cultivated her strong anchors to face the storm of this insidious illness. She confessed in her suffering that she knows God is present and holding her close. She sang with us her favorites in her weak condition holding onto her assurance of hope that she will soon be pain-free and with her Savior and Lord, Jesus Christ.

I am grateful for the legacy of faith my Mom taught me, that even now as we let her go, I find myself anchored in Jesus in this difficult storm of loss.

One anchor I am holding onto is…

By his divine power, God has given us everything we need for living a godly life. 2 Peter 1:3  (click to tweet)

This is what I hope the reader will find between the pages of my new book. Hope and encouragement from God’s Word and anchors to help  stand strong in the midst of a storm.

Find out more about being anchored in the storm.

www.cynthiacavanaugh.com/anchored

Special Purchase on PUB DAY WEEK

https://www.newhopepublishers.com/shop/anchored/

 

 

 

Thinking Clearly in a Storm

I am an overachiever, overworker, overperfectionist, and overthinker. These dysfunctions in my life have come as a result of analyzing too much and not taking my thoughts and filtering them through God’s Word and direction.

I’ve had to work hard to retrain my brain so when I am in a storm, I can make a choice to confess my faith in a way that leverages my ability to see God and rise above my circumstances.

It has been a long, arduous journey, but to date, my faith is rooted deeper.

I live in Psalm 1:2–3:

“His delight is in the law of the LORD, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”

My prayer is that I will be planted deep in Jesus by the river so when the floodwaters rise I will not only survive, but I will flourish and thrive.

The more I practice detoxing my thinking and focusing on God’s Word the more I can rise above the obstacles. (click to tweet)

I move from being paralyzed, stuck on the riverbank watching the hopelessness of a rushing river, to a place of confident faith.

I have come to understand a few things about my thoughts.

First, my thoughts are real, and they are a result of what I observe, feel, and experience.

I can’t dismiss them and simply wish them away.

I must deal with recurring negative thoughts or they will deal with me.(click to tweet)

I need to, as Dr. Leaf says, “replace it with the correct information.”

Taking the random thought and vetting it through Philippians 4:8 is a good place to start.

 

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

And we can’t forget verse nine, “What you have learned and received and heard and seen in me—practice these things, and the God of peace will be with you.”

Want peace from toxic thoughts? The only way to achieve the God kind of peace in a storm, is to filter our thoughts through his Word.

Excerpt from Anchored: Leading Through the Storms

All rights reserved. Copyright 2018

Find out more about being anchored in the storm.

www.cynthiacavanaugh.com/anchored

How to Sleep in a Storm Under Stress

I have always been a good sleeper. When all my friends talk about their tossing and turning and taking melatonin, I tune out. I can fall asleep nearly anywhere. And naps? I relish my Sunday afternoon naps.

Tomorrow is National Public Sleeping Day.

I wonder if that’s the day Jesus fell asleep in the boat during a storm on National Public Sleeping Day. Okay, NOT! Just kidding!

Seriously speaking, here is the scene, the account of Matthew in chapter eight which says, “There arose a great storm on the sea, so that the boat was being swamped by the waves, but he was asleep.” (Matthew 8:24)

How can that be? Jesus asleep in a fierce storm? The disciples were probably dumbfounded that Jesus was asleep in the storm, They panicked and woke Jesus up.

He must have been sleeping pretty hard with all the wind and waves pounding against the boat. Never-the-less, Jesus, replied “Why are you afraid, O you of little faith?”

And we know the rest of the story. He commanded the wind and the waves to cease and all was well.

To get the full context of the story you have to read the few chapters before and after. Jesus was just plain tuckered out. He had preached the Sermon on the Mount and went straight to healing the masses that followed him.

After the episode on the sea, it was more of the same. He needed to restore and renew. The storm didn’t seem to bother him and the exhaustion coupled with the noise of the waves lulled him to sleep, at least we could picture it that way.

Sleeping in the middle of a storm seems kinda crazy doesn’t it? When we have a strong wind and rain storm at home, even though I am a great sleeper, it can keep me awake. Imagine being in a boat! The racket would be louder than ever. But here we find Jesus sound asleep.

Jesus asks his companions why they are fearful and chides them for their lack of faith. He doesn’t seem to be concerned about the circumstance they find themselves in the boat and the storm.

Why? Mostly, because he is God, the creator of the water, the waves, and the wind.

There is another lesson for us besides recognizing the power of Jesus in a storm that brings calm and peace to a raging sea.

There is something lodged in between the lines of this story that we would be wise to pay attention to.

Another part of trusting God in a storm, is realizing God sees the bigger picture. (click to tweet).

If the storm doesn’t bother him and he is orchestrating our lives, we can let down our anxiety and actually rest.

Peacefully.

We can take care of ourselves physically and emotionally. Why?

Because the stress of a storm can drain us dry. Leaning into the stress and running crazy letting anxiety and fear keep us from resting is a recipe for disaster. Sleep is important all of the time, but when we are under greater duress it is even more critical so we can cope with what is happening.

Here’s how you can know if you aren’t able to sleep in a storm. Your answer to these questions is your clue.

Do you find yourself not being able to rest because your anxiety level is over the top?

Is stress ruling your mind in the storm so you can’t even take a little nap when you know that’s what you need?

Bingo! How did you do?

Jesus gives us a simple visual we can follow. When our boat is being swamped by waves, we can rest, we can sleep, we can nap, if we believe God is in charge of the wind and waves. He is our anchor. If Jesus can sleep in a storm, we can too! (click to tweet)

Speak to your fear and anxiety this week.

Trust God.

Take care of yourself and take a nap.

You’ll be glad you did and when you wake up, things just might not look as bad. Go ahead, sleep in the storm because Jesus is handling those waves that might be trying to swamp your boat.

Happy National Public Sleeping Day!

Find out more about staying anchored in a storm, cynthiacavanaugh.com/anchored

An Invitation to ~ Anchored: Leading Through the Storms

Let’s face it. Life is hard and full of storms. We can’t escape them because they are inevitable.

My artist friend Staci Frenes, has written a song, Storms. I had to listen to it several times before I could catch the real message of the song. It’s because most songs about storms we hear direct us to find comfort and hope in a storm. I love those kinds of songs.

But I found Staci’s song different in that it is an invitation to not fear the storms in life but rather invite them.

She sings…

I wish you storms,

beautiful storms,

the kind that break you and make you,

more tender than before.

The song goes on to talk about surrendering to everything in the storm because there is a purpose. Beauty can emerge from difficult places in life.

Storms threaten to break us or change us for the better. Sometimes they do both!

I was in this very type of storm that broke me and transformed my life. The darkness gave way to a deeply intimate relationship with God.

I learned what it meant to stand strong in a storm when life rages all around. Jesus became the one sure anchor to hold onto. And yet it brought me to the place I am today and I am grateful.

Which brings me to my invitation to you…

Part of my story of the storm I encountered has landed in my latest book, Anchored: Leading Through the Storms. I’ve lived most of my life in roles of ministry and leadership. My desire in telling my own story and the stories of others, is to bring a message of hope to other ministry leaders and influencers of how to stand strong in adversity and keep your integrity.

Anchored is a book that will equip all believers with biblical and leadership principles necessary to maintain influence and courageously remain anchored to the Rock-Jesus Christ.

I would be so honored if you would consider praying about joining the Anchored Book Influencers Team.

Although it will require some strategy to get the message out, I promise you we will also have some fun!

Spaces are limited, and if you are interested check out:

www.cynthiacavanaugh.com/anchored/  

You can find all the details and fill out a brief application to be considered for the Anchored Dream Team.

My publisher will be announcing the Anchored Influencers Team on February 12th. And a few days later you will receive an advance copy in the mail before the release date on March 19th.

If you can’t join me, you can participate in the party online when you see a post on Facebook, Twitter or Instagram. Just sharing a post or two helps get the word out.

I will also be doing a series on my blog with free resources on this topic so stay tuned!

Grieving, Freedom, and Why I Wrote Live Unveiled

I am hands down a melancholy personality.

I vacillate between the Winnie the Pooh characters of Tigger and Eyeore. Sometimes, I even take on the insecurities of happy go lucky Piglet.

Sigh…I’ve been a bit dark on the blog lately due to deadlines, the death of our sweet mother-in-love and prep for speaking events. It’s a season of God ramping me up and taking me seriously on my word for the year DARE.

All I can say is WHOA and try to keep up. It’s been a year so far of leaping by faith from one big jump to the other and been exhilarating. But now I am a little tired, just a smidgen God. Not ungrateful, just trying to keep up. Can I get an amen?

I reminded God today again how much I need him to give me exactly what I need (2 Peter 1:3) to complete the assignments. Today, it meant prepping for speaking this weekend at the NW Ministry Conference, and I am over the top excited about it but with some mixed emotions.

Here’s the reason why, on March 25th, I am launching the revised study Live Unveiled: Freedom to Worship God, Love Others and Tell Your Story. It is a 10-week Bible study based on 2 Corinthians 3:16-18 which talks about reflecting God’s glory and turning to Jesus so our veils are removed, and we can walk in greater freedom. When I wrote this study years ago, it was a reflection of my journey of ripping off masks that were super glued into my soul. Lies and more lies were keeping me from embracing God’s freedom and reflecting His purposes for my life. As I tackled the lies of performance, secrecy, anger, and depression one by one, God met me in the center of my fears. For the most part, I have experienced victory since then, but now and then it creeps back in.

Several months ago I felt a gentle push to revise the study and release it with a new name and a mission to launch the study in a Facebook Group. I want to help remind women how much God desires for us to flourish and how these nasty masks can get in the way.

The response has been overwhelming. I had no idea! That’s what I love about God’s word, it is timeless, and nothing about our struggles change until we submit and do the hard work. As I’ve been getting ready, I’ve sensed a sadness wash over me, a deeper grieving. At first, it surprised me because I am anticipating God to do more profound work in myself as I lead others and we dig into His word, and I am truly excited!

What I have discovered in the past few days is a fresh grieving of how much the enemy wants to keep women and hide their influence of reflecting God’s glory. He wants us to settle in and give up. It makes me spitting mad! In response, I am gearing up and saying out loud every morning Ephesians 6:10-20, putting on my armor for God’s glory so I can reflect him in the way he is calling me to every single day. I long for all women to sense God’s freedom and unfathomable love so they can flourish.

I am inviting you to join me and the other women who have signed up on April 5th, to tackle our masks. Join our Facebook Group, Live Bold~Leave a Legacy and get ready for a time of teaching, sharing and studying the truth and experience the freedom God intends. You can purchase the study either on Amazon or until March 23rd you can receive a 30% discount from Redemption Press  using the code CYNTHIA.

I would love it if you could join us, and remember because we are in a Facebook Group you can post whenever it is convenient for you all week! 

My One Word for 2016

BOLD

bold/

adjective

1. (of a person, action, or idea) showing an ability to take risks; confident and courageous.

This is my one word I am declaring for 2016.

It’s taken me a few weeks to narrow it down but it’s finally settled and my one word for 2016 will be BOLD. Notice that the definition states it is an adjective and an adjective by definition is a descriptive word that names an attribute or is associated with a noun.

My tag on my personal website is Live Bold~Leave a Legacy. As I was reflecting the last few weeks of 2015 and into 2016, I realized that I needed to unpack that phrase more seriously if that is an attribute that I choose to live by.

But you know how it is, I wanted to be sure. So I made a list, a short list mind you of other words that had been running across the radar screen of my mind.

Then I prayed.

The more I talked to God about it, the more I realized I needed to just be bold in choosing this word.

Why?

Because I am a big chicken and I am afraid of just exactly what God might ask me to do or say at some point if I make this my one word for 2016.

I want to know the why and how and when and who and and get a full on explanation…get the picture? I like to know ahead of time. I like to be in control (hopeless I realize, I am dealing with God!) and I am not big on surprises. But I have a sneaky suspicion that God wants me to be bold, courageous and take a risk in embracing this as my one word for 2016. Funny, that is just what the word bold means. Go figure!

I have no clue as to what it will look like for me, but it is and will become my one word of focus because I am leaning in. I have learned (and learning) that it’s better to surrender when God whispers gently to me about something I need to follow through with… or else. I don’t want to learn the hard way what the “or else” could be. Besides, I can’t turn back now because I am sharing it with you!

I actually started choosing one word for each year decades ago. It went well for several years and then I missed a few here and there with some big gaps. The last few years that I have practiced this very simple but profound exercise has impacted me in ways that are beyond my imagination. It always, and I say always, surprises me (in a good way) what God does in and through this choosing of one word.

I am a little late to the party here in January of new starts, new thoughts, new themes and new ideas that have been floating around Facebook, Twitter and the blogging world. But I wanted to be certain and be sure. So between now and the beginning of February in this blog I am going to try and sort out just exactly what it looks like to Live Bold in jumpstarting this new year. And I might be inclined to add the rest of my tagline Leave a Legacy. Stay tuned.

I’ve been searching for all the words and similarities in the Bible on boldness and I am starting with this one today. If you are looking for an extra shot of strength, hang on to this….

On the day I called, You answered me; You made me bold with strength in my soul. Psalm 138:3.

That’s what I want Jesus, to be bold with strength in my core, my soul, my heart and my being.

So what is your one word for 2016?

Take your time, don’t rush. God has a word for you, I am believing for you. Please share I’d love to hear it!

Why You Can’t Rush the Healing of a Broken Heart

Today is a quiet day. Everything I had planned on my agenda, God wiped away and left me with a clutter free day. This Monday was supposed to be full with a car oil change, holding my sweet granddaughter and a salon appointment. One by one circumstances changed and the cancellations came in. My heart took notice and as I was sitting, resting and watching the softness in the sky of a cloudy day, God surprised me. I clicked on a link to hear a song, Clean by Natalie Grant. It’s a new song about being made clean by the maker of our heart and soul. I listened to it probably 10 times and let the truth of the lyrics take hold.

I’ve spent the last two weekends sharing with hundreds of women part of my healing journey and restoration the past few years. Those close in my world, know that my marriage was in serious trouble several years ago and I thought we weren’t going to make it. I was broken, shattered and couldn’t see any hope in the storm.

But as I shared with a crowd of women on Saturday,

Hope isn’t just an expectation, it is a person, Jesus.

He is the healer of all things broken, all things shattered when life is messy and it doesn’t make sense.

When the pain breaks you to the point of despair it’s hard to believe in the moment that you will ever be whole again.

That you will ever dream again.

That life will ever smile on you again.

I had many weeks, days and even months feeling like that. But as I chose to ride out the storm in the boat with a heart broken and shattered, Jesus made a way and gave me peace. It was hard, it was complicated, it was messy and sometimes ugly. I struggled with believing, I struggled surrendering my feelings, but out of desperation I obeyed that small still voice that said, “Trust me.” Sometimes I had to do it several times a day, hour by hour and minute by minute.

It’s so ridiculously easy to slap a spiritual bandaid on our pain, trying to move on and pretend everything is okay when inside we are unraveling. We pressure ourselves to put that mask on especially it seems in the church. And to put a Romans 8:28 (All things work together for good…) anecdote on our pain instead of just letting our reality match God’s truth without pretense.

It’s much easier to try and fake it and not deal with crushing realization of a life that isn’t working. Why do we do that as people who confess to love Jesus? Why? Honestly, it can drive me to insanity, and I know I have been a guilty party. It limits how I grieve, how I heal, how I relate, how I process and move through the pain.

I believe you can’t rush the process of healing.

I wanted to.

I wanted badly to move forward.

Others wanted me to, begged me to and I wanted with all my might to wake up and be all better right now, but I wasn’t! God gently reminded me AGAIN, Trust me, trust the process. I still want to, and yet there are remnants and pieces that are healing and I’ve come to terms, that it is okay. I can’t rush the process of what my heart is whispering to me.

This brilliant song by Natalie Grant reminded me today that the beauty of healing comes piece by piece. Not in one beautiful miraculous chunk, although I am sure God is quite capable of doing that. But I think he prefers to do it piece by piece and in His good, loving timing. Why? So I will trust him intimately with new depth in my soul.

I resonate with the line in the song, I am coming alive with joy and destiny, because you are restoring me piece by piece. That is why you can’t rush healing, it isn’t in our control, it comes in pieces. There is a purpose in the pain you and I have experienced and unless I submit to walking through it all the way piece by piece, I will miss the journey. I will miss Jesus making me fully whole and fully alive in Him.

Psalm 84:5 is one of my most treasured verses for the longest time. When they walk through the Valley of Weeping, it will become a place of springs where pools of blessing and refreshment collect after rains!

When I was a kid I loved to jump in rain puddles. That is the point. There are no puddles, no pools without the rain, without the rainy, nasty thunder storm there is no pool of blessing. If you are wrestling today with where you are at and feel like it’s taking so long to get through the storm, remember as Natalie Grant sings in her song that he is restoring you piece by piece because that is God’s way of making us whole because He loves us
completely.

 

Why I Am Letting Go Again

photoA smiling and giggling crowd was gathering in Costco where a little girl about 7 years old was singing her heart out unaware of people coming closer to hear her belt out her favorite Disney tune, “Let it Go.” She sat in the shopping cart with her sister while her Mom was working away at the task of getting groceries. Her Mom kept shopping like nothing was out of the ordinary while her daughter sang loudly and I might add quite well using hand motions and her whole body to express the lyrics of the song made famous by the movie Frozen. Indina Menzel would have been so proud! And by the way, they were in the frozen section of the warehouse. Go figure! Whether that inspired the little girl or not while her mother threw bags of chicken nuggets and frozen peas in the cart, we will never know.

I stood there for a few minutes and watched as this child unabashedly sang with confidence as if she was rehearsing to record her next album. The song jogged my memory. Not because of the movie, but of this time last year when I went away by myself to escape the noise of life and get alone with God so I could listen and sort some junk out of my heart.

After spending nearly a week away last summer, I came home with my soul breathing again and determined that it was to be an annual event.

I had to let go of life on every level and make room in my schedule to step out of what I do so I could reflect on who I am. I had to let go, or as it is better said in Psalm 46:10, Be still and know that I am God. I like the rendering of the translation that says, “Cease striving and know that I am God.” (NASB)

Cease from everyday tasks,

cease from routine,

cease moving, running, planning and scheduling and just rest.

That is what letting go paints for me. I picture just stopping my life for a few days to listen deeper to my own heart and significantly closer to God’s heart as I open myself up to the silence and quiet of not moving so fast everyday.

I am not very good at letting go of my schedule and busyness of life. I don’t like to be all alone for an extended time. So please don’t think I am some spiritual giant, because I am not. What’s driven me to realize that I need this time is the clutter in my heart of late. I need to sort through the piles so I can sit and rest in the messiness of life in God’s presence and be loved by God and yes, maybe even spanked a few times.

After totally unwinding last year and reveling in the warmth of His presence, on the second to last day, God whispered gently something that was keeping me from growing.

Discouragement.

With the precision of truth, he helped me unravel the why’s and I was able to let go of some crusty layers that had accumulated on the walls of my heart. Those whispers lingered days and months after and helped me combat lies by practicing gratitude on a new level to defeat the discouragement.

So here I am this year back again, letting go and anticipating God to love me as I sit and wait for Him to whisper words of hope, encouragement and truth before I pack up and head home in a few days.

Already, my mind is challenged with emails unanswered, tasks not finished and deadlines looming next week. I am actually busier this summer than last and yet I had to make sure these few days were unmovable.

As I type these last words at my computer looking out over the placid waters of Lake Washington, I sense myself beginning to let go and the windows of my soul are ready to receive the wind of God’s spirit with this prayer hovering over me, “Here’s my heart Lord, come speak to me.”

Let’s Start Training for the 5K No Limits 55 Race!

The sun is out this week and it’s a great opportunity to get ready for the 5K No Limits 55 Race happening on June 7th. Can you see me smiling? We are just 25 days away! Have you registered yeNO-LIMITS1t? I’d love to have you celebrate my birthday and run or walk with me for justice. You can register here and get all the details.

I am a novice at this, and there is a little over 3 weeks left but I am told by my running friends there is still time to get ready. So let’s do this and start training! My two friends, Torey and Amanda who are expert runners and have planned our route have passed on this very helpful guide from the Hal Higdon Training Program. It’s an 8-week program, I know we only have a little over three weeks, but we can jump in, can’t we?

This specific training program is for those who will be walking, just like me (sigh) because my knees don’t want to run anymore. I promise you, it will be rewarding even if we walk!

Here is a snapshot from the website of what we can do over the next few weeks, especially for those of us who are new to the 5K world. If you are a more advanced runner and planning on running or jogging then check out the other programs here.

I’ll be checking in on Facebook and Twitter so stay tuned! and Happy Training!

Hal Higdon Training Program for Novices

Who Says You Have to Run to Finish a 5-K?

MANY, IF NOT MOST, 5-K RUNNING RACES WELCOME WALKERS. Whether or not the event includes a competitive racewalking division (which requires judges), walkers usually can participate in most running races. Sometimes walkers start well before the runners, sometimes they start after the runners, sometimes they start at the same time. (Tip: Start in the back so you don’t embarrass yourself by forcing faster runners to go around you.)

If your only interest is to stroll 5-K at a comfortable pace, you probably don’t need any particular training program. Just make sure you have a comfortable pair of walking shoes and do enough walks of at least 15-30 minutes in the last month or two before the 5-K to make sure you won’t have any trouble finishing the 3.1-mile distance.

But if you would like more guidance, here is a training program you can use. The following information relates to the eight-week 5-K training program for walkers that follows:

Monday: Rest or walk. You trained pretty hard over the weekend, so use this day of rest if you experience any fatigue, or if your leg muscles are sore. In my Novice training programs developed for runners, Monday is usually a rest day. Only the Intermediate and Advanced runners train on this day.

Tuesday: Many of my training programs utilize a 48-hour break between bouts of hard exercise, so it’s time to train again. In this eight-week program, begin by walking for 15 minutes at a comfortable pace. Every other week, add another 5 minutes to the length of your walk. By going at it gradually, you should be able to improve your walking ability without discomfort or risk of injury.

Wednesday: Rest or walk. Hard/easy is a common pattern among runners. You train hard to exercise your muscles, then rest to give them time to recover. You might want to take today off, but if yesterday’s walk went good, feel free to walk again, regardless of distance. If you’re really feeling strong, repeat the Saturday or Sunday pattern for your Wednesday walks.

Thursday: This is a repeat of Tuesday’s workout pattern. Begin with 15 minutes and add five more minutes to your walk every second week.

Friday: Another rest day. You need to make sure your muscles are well rested so you can train hard on the weekends. Depending on your own particular schedule, you may want to juggle workouts, substituting one day’s workout for another. It doesn’t matter much on which day you do specific workouts as long as you are consistent with your training.

Saturday: The Saturday workouts are stated in miles rather than minutes. This is to give you an idea of how much distance you are able to cover over a specific period of time as well as to give you confidence in your ability to walk 5 kilometers. The 5-K is actually 3.1 miles long, so by the time you get to the 3-miler on the seventh Saturday, you will be only a short distance from achieving your goal.

Sunday: At least one day a week, it’s a good idea to go for a long walk without worrying about exactly how much distance you cover. For instance, walk in the woods over unmeasured trails. Most people should be able to walk continuously for an hour at least once a week, even if it means walking very slowly or pausing to rest. If walking an hour seems too difficult the first week, start with 30 minutes and by adding 5 minutes each week, build up to the point where you can walk continuously for 60 minutes.

The following eight-week training program will prove useful for you as you train for your first 5-K as a fitness walker. If at a later date, you decide you want to try jogging a 5-K, there are many programs on this web site that will help you to that goal. If you would like to walk longer distances, I also have a Half Marathon Walking Program here on my web site that you can adapt to your level of development.

WEEK MON TUE WED THU FRI SAT SUN
1 Rest or walk 15 min walk Rest or walk 15 min walk Rest 1.5 m walk 30-60 min walk
2 Rest or walk 15 min walk Rest or walk 15 min walk Rest 1.75 m walk 35-60 min walk
3 Rest or walk 20 min walk Rest or walk 20 min walk Rest 2 m walk 40-60 min walk
4 Rest or walk 20 min walk Rest or walk 20 min walk Rest 2.25 m walk 45-60 min walk
5 Rest or walk 25 min walk Rest or walk 25 min walk Rest 2.5 m walk 50-60 min walk
6 Rest or walk 25 min walk Rest or walk 25 min walk Rest 2.75 m walk 55-60 min walk
7 Rest or walk 30 min walk Rest or walk 30 min walk Rest 3 m walk 60 min walk
8 Rest or walk 30 min walk Rest or walk 30 min walk Rest Rest 5-K Race

 

 

No Limits 5K Birthday Run


NoLimitsI am announcing that I am getting in shape to do something out of my comfort zone…

5K Run~NO LIMITS~5K Run, Walk, Give, Transform.  

Actually, it will be a walk for me, my knees no longer want to run anywhere, they just walk.

This isn’t any 5K Run, it has an intentional purpose for this season of my life. I want to mark turning 55 this year. YIKES! Did I just say that out loud? Yes, it’s true and I am embracing it as a gift to have lived over half a century.

I want to mark it differently this year. I invite you to read the whole story at SheLoves Magazine a global community of women who are partnering with me to make this 5K dream come true! My goal is to raise $5500, $100 for each year I’ve been blessed. Whether you join us for the race, or if you can’t make it because of your schedule or live too far away, you can still join in. Register and details click here

I would love for you to celebrate my “BIG” birthday,  June 7th at 10:00 am, starting the race at the Birch Bay Water Slides and when we are done we will have a yummy lunch and learn more about the two initiatives~women who desperately need our love and support in Rwanda and Moldova.  I want to take as many friends with me to mark this day and walk for justice. Here’s to putting on running shoes…I mean my walking shoes and heading out to the sunshine today to start training. 

P.S. I will have some training tips coming this week from two of my friends who are the REAL runners.