BASS PRO MIDWEEK MOTIVATION - Rediscover the Benefits of the 5k

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about the season that's quickly approaching... racing season! We are less than three weeks away from spring (yay!) which means races of all distances will be popping up like wildflowers and the spring grass.

With that being said, let's talk about the most popular distance in running and how both new and experienced runners can better themselves from competing in this distance. As you can imagine, the 5k (3.1 mile race) is hands down the most popular distance in running because of it's accessibility and low time commitment. And since there are so many 5k races available (and that number is growing), it's no wonder that more than three million people participate in these annually.

In fact, that number is most likely much higher since statistics aren't taken from free 5k's such as the one I directed on Saturday. As the Wellness Coordinator (and a Certified Running Coach) for our local Health Department, I'm blessed to not only teach a Couch to 5k Program several times a year but to also direct what we call our "FREE DONUT RUN 5K RUN/WALKs" on the third Saturday of every month. Thanks to some great sponsors, this is an event we've been hosting for nearly ten years.

And as happens upon the completion of the annual six-week Couch to 5k Program that begins every January, the new runners celebrate their accomplishment by stepping up to the start line alongside other new runners and mature runners as well in the month of February—something I was blessed to see, yet again, over the weekend.  

And this is where I'm going with this... the benefits of regularly running a 5k (and by regularly, I mean at least 2-4 times a month), whether it's an official event or done for fun, are totally underrated. Which is the very reason I would urge you to "rediscover the benefits of the 5k" today.

With that being said, check out this list:

Physical Health Benefits

Improved Cardiovascular Health: Regular training strengthens the heart and lungs, improves circulation, and helps lower blood pressure and unhealthy cholesterol levels, reducing the risk of chronic diseases like heart disease and stroke.

Stronger Muscles and Bones: The impact of running helps build bone density and strengthens major muscle groups, including the quadriceps, hamstrings, and glutes, which in turn supports joint health.

Weight Management: Running is an efficient way to burn calories and boost metabolism. When combined with a healthy diet, it is an effective tool for maintaining a healthy weight and fat loss.

Boosted Immune System: Regular, moderate exercise like 5K training has been shown to improve immune function and help the body fight off illness.

Better Sleep Quality: Physical activity helps regulate sleep patterns, making it easier to fall asleep and enjoy deeper, more restful sleep.

*Because the 5k is a shorter distance, a disciplined runner or walker (who worked up slowly) could work it into their schedule and complete the distance several times a week to fully experience all the health benefits.

Mental and Emotional Benefits

Stress Relief and Improved Mood: Running releases endorphins, often called "feel-good" hormones, which can elevate mood, reduce stress, anxiety, and depression, and provide a sense of relaxation. Completing a 5k in the morning could start that upward spiral for the day's success! The improved mood will make you more productive and focused.

Enhanced Confidence and Self-Esteem: Setting and achieving the goal of completing a 5K provides a significant sense of accomplishment, which boosts self-esteem and confidence in other areas of life.

Mental Toughness: The 5K distance allows runners to practice pushing their limits and develop mental skills like focus, perseverance, and the ability to "embrace the suck" (accepting discomfort).

Healthy Habits Promotion: Training for a 5K often encourages the adoption of other healthy behaviors, such as better nutrition and hydration habits.

Friendship and Social Bonds: There's just something special about the friendships forged by miles. These runs often become therapy sessions!

Benefits for Different Runner Levels

For Beginners: The 5K is an ideal entry point into running due to its manageable distance and low barrier to entry. Programs like the "Couch to 5K" can guide new runners to the finish line in just a few weeks with a reduced risk of injury compared to longer distances.

For Experienced Runners: For seasoned runners, 5Ks serve as a vital tool for speed work, assessing fitness baselines, and practicing race logistics (e.g., pre-race meals, warm-ups) for longer events like marathons or ultramarathons. The short recovery time from a 5K means they can be raced more frequently to test progress. Giving an all-out effort in a 5k greatly helps with endurance and overall speed, making racing a 5k every few weeks a major win for distance runners! This regular practice can prevent stagnation.

For All: 5K events often support local charities, making participation a way to give back to the community. They also offer a social environment for connecting with other runners. To make it more affordable, look for free 5k's or contact the Race Director and ask for a discounted entry in lieu of foregoing a shirt and a medal. This will allow you to race others without breaking the bank, while still giving to charity.

And there you have it friends. There are so many reasons to run a 5k regularly. But I would be remiss if I didn't warn you about the dangers of doing so. As many runners and walkers have learned, running the 5k often is addictive because of it's many benefits for the mind, body, and the social circle. Which means that soon, 3.1 miles might not be enough for you and you'll find yourself signing up for a 10k, and then a half marathon, and then (if you don't get professional help quickly) a marathon. It can indeed escalate that quickly. Luckily for you though, should that happen, the Bass Pro Fitness Series of events has a race to accommodate your newfound passion. Happy Running!

Walk Circumspectly

“See then that you walk circumspectly, not as fools but as wise, redeeming the time, because the days are evil. Therefore do not be unwise, but understand what the will of the Lord is.” Ephesians 5:15-17 NKJV

In a story titled “Rail signs call after runner's death at crossing” published by the Australian BBC News over the weekend, the writer said:

A coroner has called for better signs at level crossings after a runner listening to music died when he was hit by a train.

Sam Dudley died while jogging in Formby, Merseyside, on 24 August.

The klaxon siren and red light were in operation at Hoggs Hill Level Crossing and CCTV footage showed he appeared shocked at the sight of the train and tried to jump backwards.

Investigators found the 29-year-old had been listening to music on his mobile phone, which displayed a warning that the sound was too loud.

Anita Bhardwaj, senior coroner for Sefton, said the crossing had been "safe, compliant and operating as designed", adding it was "more likely than not that Sam did not hear the klaxon".

Following an inquest into his death, she concluded: "In my opinion, there is a risk that future deaths could occur unless action is taken."

The coroner added that "increasingly, more people wear earphones and are therefore less aware of their surroundings".

And, you know, as this story clearly illustrates, not being aware of one’s surroundings can be extremely dangerous. This is something that’s true in our spiritual lives as well. Which is the very reason Paul exhorted us to “walk circumspectly, not as fools but as wise, redeeming the time, because the days are evil.”

What does that “walk circumspectly” mean exactly? Well… the term "circumspectly" is derived from the Latin word "circumspectus," meaning "looking around" or "being cautious." In a biblical context then, walking circumspectly refers to living with careful consideration, wisdom, and prudence—and to living a life marked by vigilance, moral integrity and a clear awareness of the evil in “the days” we are living in, realizing that time is a precious commodity from God to be used in service to God.

Furthermore, the concept of being spiritually "aware" involves being biblically literate (knowing the Word) and theologically grounded (applying the Word) so that you can “understand what the will of the Lord is” in these perilous times. This understanding will allow you to see and sidestep the spiritual traps and moral challenges that surround believers today, and to make godly choices that keep you from the path that leads to destruction. 

This careful walk is contrasted with the unwise, who live without regard for God's commandments or the spiritual realities of life and suffer the consequences for doing so. It’s the equivalent of a runner wearing headphones on such a high volume that they’re immune to the dangers around them.

So, be aware of your surroundings my friend by keeping your spiritual eyes, ears, and heart focused on Christ at all times. This is the only way to avoid the dangers that come with going astray.

Heavenly Father, thank You for reminding us that it’s easy to walk into danger when we aren’t aware of our surroundings, especially in the evil days we are in. Help us to be discerning Lord and disciplined in our spiritual walk that we might always hear your will and follow your will. It’s in your precious name we pray Jesus. Amen.

Happy Running!

God Should Get the Glory

“For You formed my inward parts; You covered me in my mother’s womb. I will praise You, for I am  fearfully and wonderfully made; Marvelous are Your works, And that my soul knows very well.” Psalm 139:13-14 NKJV

In an almost unbelievable story titled “Ashley Paulson Averaged 7:21 Pace for 100 Miles—and Smashed the World Record,” it was reported that:

At the Jackpot 100 Mile Ultra on Friday, Ashley Paulson set a new women’s world record for 100 miles, winning the race by more than two hours in a time of 12 hours, 19 minutes, and 34 seconds—an average pace of 7:21 per mile.

Paulson knocked 17 minutes off the previous record of 12:37:04, set by Caitriona Jennings of Ireland at the Tunnel Hill 100 Miler last November.

Held in Henderson, Nevada—just outside of Las Vegas—the Jackpot 100 also served as the USATF 100 Mile Championships. Running in a pair of pink Nike Alphaflys that matched her signature pink ponytail, Paulson finished more than two hours ahead of the next woman and was second overall to Rajpaul Pannu, who won the event in 11:38:56.

“Honestly, it doesn’t feel real,” Paulson, 44, said in a post-race interview with her sponsor, Buzz Bomb Caffeine. “I’m like, has this really happened? … I worked so hard for it, but it came, it happened. Dreams come true, you just gotta keep fighting for it and show up, put in the work, and then execute.”

Wow right?

And while working hard and putting in the work are most definitely two of the key elements that led to Paulson's success, we can't underestimate the role that genetics played in her elite performance. You see, Ashley is obviously not your average ultrarunner. Her speed, skill, talent and mental grit are superior to those of 'average' ultrarunners (such as myself and many of my friends) whose average finishing time is about 28 hours. Which means that God made her special.

In fact, the Bible is clear that God made each and every one of us special... with unique talents and features. This was something that King David, the psalmist, by divine revelation, clearly understood when he wrote, "For You formed my inward parts; You covered me in my mother’s womb. I will praise You, for I am fearfully and wonderfully made; Marvelous are Your works, And that my soul knows very well." Interestingly enough, other translations say that God "wove me" or "knit me together" in my mother's womb.

Is that beautiful or what? This backs up what science shows... that each and every one of us has individual and distinctive DNA, which makes us one-of-a-kind masterpieces hand-fashioned by the Creator Himself. Not only does each person look different, but each person has a skillset unique to them based on the way they were created by God.

"And so it was, whenever the spirit from God was upon Saul, that David would take a harp and play it with his hand. Then Saul would become refreshed and well, and the distressing spirit would depart from him." 1 Samuel 16:23

"He teaches my hands to make war, So that my arms can bend a bow of bronze." 2 Samuel 22:35

"Then David put his hand in his bag and took out a stone; and he slung it and struck the Philistine in his forehead, so that the stone sank into his forehead, and he fell on his face to the earth. So David prevailed over the Philistine with a sling and a stone, and struck the Philistine and killed him. But there was no sword in the hand of David." 1 Samuel 17:49-50

This unique skillset can be seen in the life of David whose hands were not only fashioned to play the harp but were made for war. His arms were forged to bend a bow and to also sling a stone with precision so as to prevail over Goliath. In this way, you could say that God certainly made David special in the same way He made you and me.

"Give unto the LORD the glory due to His name; Worship the LORD in the beauty of holiness." Psalm 29:2

Which is the very reason that we should, as David wrote,  give God "the glory due to His name" for all of our successes, rather than keeping the glory for ourselves. After all, there is not one person who has ever lived, is living, or will ever live that has any talent that was not God-given. Not one. 

So, whatever skill God has blessed you with, thank Him for it my friend. And then use that talent to the best of your ability to shine a light on the One who made each and every one of us in a way that shows that He is the divine and purposeful Creator. And always, always, always, give God the glory!

Heavenly Father, thank You for making every person in such a way that there could be no doubt that there is a divine Creator that places value on each individual at the moment they are conceived. Help us to acknowledge You as the Giver of all good things Lord, and to publicly praise You for your goodness and the marvelousness of your works. May the lost come to know You by the way we give You glory. It's in your precious name we pray Jesus. Amen.

Happy Running!

Double Check Doctrine

“Now the Berean Jews were of more noble character than those in Thessalonica, for they received the message with great eagerness and examined the Scriptures every day to see if what Paul said was true.” Acts 17:11 NIV

In an upbeat story titled “Russian runner bites soap after mistaking it for race snack” published out of Bangkok yesterday, it was reported that: A light-hearted mix-up by Russian marathon runner Sergey Zyryanov has gone viral on Thai social media after he accidentally bit into a bar of herbal soap, mistaking it for a sweet treat.

Zyryanov, who was in Thailand for a 10-kilometre run, received a souvenir bag from organisers after crossing the finish line. The bag contained water, daily necessities and snacks.

Feeling hungry after the race, he picked up an orange packet that appeared to be jelly or candy and took a bite. Only then did he realise something was wrong.

The item was not a dessert but a bar of herbal soap.

Zyryanov later posted a photo of the soap bearing clear bite marks, writing: “After running 10 kilometres, they gave me dessert. But it turned out to be soap.”

The image quickly spread across Thai social media, drawing waves of amused and sympathetic reactions. Many users joked about the unexpected “taste of Thailand”, while others expressed concern for the runner.

The incident has since become a reminder for race participants to double-check whether items in souvenir bags are edible — especially in Thailand, where surprises can come in many forms.

And, you know, souvenir bags are not the only thing that you and I should double-check. Following the example of the Berean Jews, we should carefully examine the Scriptures every day to see if what our pastors, teachers, and spiritual leaders say is true. 

You see, we, as believers, are called to be discerning and diligent when it comes to the Scriptures and their interpretations. Which means that we should not believe everything we hear preached from the pulpit, taught in our Bible studies, shared by friends, or even posted on social media. We have a personal responsibility to sift truth from error.

The Bereans set this pattern when, although Paul was recognized as a powerful, persuasive, and bold teacher who taught the "whole counsel of God" and was instrumental in expanding the faith to both Jews and Gentiles, they didn’t blindly follow him. “They received the message with great eagerness” BUT they “examined the Scriptures every day to see if what Paul said was true." They weren't merely satisfied with taking Paul's word for it, they took God's word for it. 

“But there were also false prophets among the people, just as there will be false teachers among you. They will secretly introduce destructive heresies, even denying the sovereign Lord who bought them—bringing swift destruction on themselves. Many will follow their depraved conduct and will bring the way of truth into disrepute. In their greed these teachers will exploit you with fabricated stories. Their condemnation has long been hanging over them, and their destruction has not been sleeping.” 2 Peter 2:1-3

So, don’t blindly follow anyone who professes to preach truth my friend. As the Bible clearly warns us, there will always be false prophets and false teachers who seek to “bring the way of truth into disrepute" and it’s our job to stop it! Which is the reason, we are called to double-check everything they say or write against the Scriptures so that we can discern and expose any false teachings.

Heavenly Father, thank You for reminding us that we must take the translation of the Scriptures very seriously. Help us to understand why this is so important so we would daily put in the work to be discerning and diligent. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Get Out of Your Comfort Zone

“Now the LORD had said to Abram: “Get out of your country, From your family And from your father’s house, To a land that I will show you.” Genesis 12:1 NKJV

In a story titled “An Austin Marathoner ran an incredible pace—while wearing blue jeans” posted earlier this week, the writer said “There's a reason behind the odd wardrobe choice.”

The writer went on to say: Running a marathon is impressive enough. Especially in Austin, where that 26.2 miles includes some brutal hills, just finishing is well worth the celebration. But one guy ran it well under three hours—while wearing blue jeans.

Truett Hanes finished the Austin Marathon on Sunday at 2:36:56, making for a 6-minute mile average and placing first in his age group. Hanes, a runner from Utah who is currently vying to qualify for the Olympic trials, ran the whole race in a pair of full-length blue jeans from The Perfect Jean, battling a windy day in Austin…

This isn't the first time Hanes has run a marathon in jeans. He's run several while sporting a pair of jeans (from The Perfect Jeans, specifically). Last year, he ran the Austin Marathon, finishing in 2:42:51 in blue jeans and baffling some commentators.

"Honestly, it just started as fun, but now it's turned into something where we can raise money for MS," Hanes said in a video made with The Perfect Jeans. Currently, the company runs a promotion where using Hanes' code for a purchase triggers a 10 percent donation to The Miracle Foundation, which helps orphaned and foster children. Hanes says he's raised $40,000 for the nonprofit so far.

Pretty impressive right? Running in jeans is not comfortable to say the least. But being uncomfortable paid off in more ways than one.

And, you know, while many believers want to make an impact in the Kingdom by stepping out to do something great for the Lord, a great majority never put their desires into action because they are afraid to step out of their comfort zone. Why? Because spiritual growth, while necessary, is scary and many times painful.

This fear of the unknown is most likely what Abraham experienced when he heard the Lord say, “Get out of your country, From your family And from your father’s house, To a land that I will show you.”

Talk about moving out of your comfort zone! To truly understand the magnitude of what God told Abraham to do, you should realize that during this time in history, and in this part of the world, families didn’t split up. Kids didn’t move away from home. Families were clans and tribes of multiple families all living and working together. A city or a village was simply a few interconnected families that stuck together. Why? Because it was literally the only way to survive at the time. So, when God told Abraham to get out of his country, and leave his family it was no small matter. Not to mention the fact that Abraham was 75 years old at this time!

Why did God want Abraham to do this? We find the answer in verses 2 and 3.

“‘I will make you a great nation; I will bless you And make your name great; And you shall be a blessing. I will bless those who bless you, And I will curse him who curses you; And in you all the families of the earth shall be blessed.’” Genesis 12:2-3

There were spiritual and practical things God wanted to accomplish in Abraham’s life that could not be accomplished while he was inside his comfort zone. God could not have educated Abraham the way He wanted to if he was surrounded by his family. God could not have multiplied Abraham the way He wanted to if he was already part of a larger community. God had some big plans for Abraham, and He needed room to accomplish those things in his life.

“‘But you, Israel, are My servant, Jacob whom I have chosen, The descendants of Abraham My friend.‘“ Isaiah 41:8

Hence the reason Abraham was called to step outside his comfort zone. And because of his obedience (notice not because of his perfection),Abraham became known as the foundational patriarch of the Jewish people and the "father of faith," known for his unquestioning obedience to God, his covenantal relationship with the Almighty, and his willingness to sacrifice his son, Isaac. He left his home for Canaan based on a divine promise of land, descendants, and blessings to all nations and became known as “a friend of God”

“For God has not given us a spirit of fear, but of power and of love and of a sound mind.” 2 Timothy 2:7

So, don’t be afraid to step out of your comfort zone to do what God is calling you to do today my friend. It may be hard and even a bit frightening, but remember that “God has not given us a spirit of fear, but of power and of love and of a sound mind.” Which means He, like He was with Abraham, will be with you every step of the way.

Heavenly Father, thank You for reminding us that you have not called us to a life of comfort but to a life of service. Help us to step out of our comfort zones to serve You in whatever way You are calling us to serve Lord. Help us to be totally unafraid to go where You tell us to go and do what You call us to do God, that we might make an impact in the Kingdom. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Self-Control will Get You to the Finish Line

"And on the seventh day God ended His work which He had done, and He rested on the seventh day from all His work which He had done. Then God blessed the seventh day and sanctified it, because in it He rested from all His work which God had created and made." Genesis 2:2-3 NKJV

“ Well... I got it done and earned my 50K buckle at the Iron Heart Ultramarathon! That being said, it didn't come without some sacrifices. This was by far the hardest race I've ever been a part of. Between the heavy rain, deteriorating trail conditions, no cell service or entertainment, hours on the trail alone, the elevation, drop offs, and one solid fall, this buckle was earned... To call this a "run" is a bit of a stretch though. It was more like a power hike slip and slide, and just a brutal push to keep moving forward. I destroyed my phone and my legs! In order to better prepare for the 110 miler in four weeks, I'm going to withdraw from the Yeti Marathon this upcoming weekend. I feel like this is the best decision in order to get a full four weeks of recovery and training. This was a proud moment, and a buckle that is well worth sacrificing another race for. I can't wait to tackle it again next year!”

Those were the words written by Tyler Melton, an ultrarunner from Owensville, MO, who braved the adverse weather conditions to take home the prize for completing the very difficult 31 mile trail race my husband and I were volunteering at on Saturday. And while the conditions were less than ideal (to say the least), this training in grit and perseverance will definitely pay off when he steps up to the start line for that 110 mile race next month.

And while it's normal to assume that preparing for a high mileage race would require conditioning the body to be able to run a distance many people don't even like to drive, there's more to being ready for a race this difficult than logging miles. It's logging them at the right time.

You see, while the Lord designed our bodies for movement, He also designed them to need rest and recovery. This was an example God set for us in Genesis when, after working six days, "He rested on the seventh day from all His work which He had done. Then God blessed the seventh day and sanctified it, because in it He rested from all His work which God had created and made."

Now you can be sure that the Creator certainly didn't need to rest. After all, He is God and never gets tired. But He knew that we would need to rest. After all, He made us. Unfortunately though, rest doesn't come easy or naturally to most runners (or people in general) who, by and large, find it hard to take a day off from working or to let their bodies recover before taking on the next big thing—something that inevitably leads to burnout and/or injury.

"But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness, faithfulness, gentleness, self-control. Against such there is no law." Galatians 5:22-23

This is the very reason that self-control is a fruit of the Spirit and not of the flesh. Often called "temperance," self-control doesn’t come naturally and signifies a mastery over a person’s will, desires and passions. It’s the inner strength that allows us to act according to God’s principles rather than succumbing to our own desires and our need to keep pressing on despite the consequences for doing so at the expense of rest. And it's the discipline that allows us to "withdraw" from things that don't work toward our goal of reaching the finish line. 

So, remember that this race of life isn't a 5k but an ultra marathon my friend—and that you, ultimately, are not the Coach of your own life. Which means that self-control and obedience to God’s direction must be practiced in every area of your life if you want to make it to the finish line. 

Heavenly Father, thank You for the gift of the Holy Spirit that resides in us and guides our training in all areas of our lives. Help us to be open to the leading and direction of the Holy Spirit Lord that we might rest when we need rest and withdraw from anything that takes us away from our goal of finishing strong and giving You the glory. It's in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION-Time to Bounce Back

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog

Now let's get started by talking about bouncing back. This an important and timely topic since statistics show that nearly 80% of New Year's resolutions are abandoned by February, especially those to eat better, become mentally and physically fit, and shed weight. In fact, most people tend to give up within the first month. Which is the very reason we celebrate National Bounce Back Month in February.

As a running and wellness coach, I'll tell you that every January I see a surge of motivation. People make new goals, they map out new routines, and hope that this will be the year everything changes. And then life happens. A few missed workouts turn into a missed week, the schedule gets crowded, the weather doesn’t cooperate, energy drops, and before long many people quietly decide they’ve failed their New Year’s resolutions and they give up. But the truth is, they haven’t failed — they’ve simply encountered the same resistance that every runner, every athlete, and every person pursuing growth eventually faces. Setbacks don’t have to be the opposite of progress then; they can be a part of it. It’s your choice.  

Which means you shouldn’t abandon a goal because you got off course. Instead you should  adjust, regroup, and keep moving forward… understanding that progress is built over time through consistency, not through perfection. I can't stress that enough! What matters most is not perfection then but your ability to bounce back, because resilience — not a perfect start — is what ultimately carries you across the finish line.

Bouncing back after a setback teaches you far more than starting strong ever will. It shifts your focus away from the pressure of perfection and back to the power of momentum. Health and fitness are not all-or-nothing journeys. 

If you planned to move five days a week and only managed two, those two days still matter! Those workouts are proof that you're moving forward, and forward movement — no matter how small — creates change. This is another thing that I can't stress enough! People give up when they don't reach their goals immediately, forgetting that lasting change takes time. 

With that being said, check out what the Official National Bounce Back Month page says are great ways to celebrate and begin your bounce back to completing those resolutions: 

Express gratitude. Appreciate your precious, one-and-only body and life first thing in the morning and throughout the day. Research shows that practicing gratitude regularly can lead to many benefits, including improved mental and physical health, better sleep, and greater life satisfaction.

Claim Success. See yourself as a person who appreciates wholesome foods and enjoys exercising. When you take this can-control attitude and envision yourself having a healthy lifestyle, you will triumph.

Prepare for temptations. Whenever you go to social events, parties, family functions, grocery stores, or even gas stations, expect that you may be tempted. Plan exactly what you’ll do if temptation strikes when you’re out and about in the Junk Foods Jungle. Breathe in and out five times, delay for 10 minutes (promising yourself not to indulge), or step outdoors for a brief walk.

Before you indulge, ask yourself “why.” Whenever you want to reach for sugar-filled cookies or polish off a bag of ultra-processed chips, look within. What’s eating you that makes you want to eat or overeat? After all, knowledge is power, as philosopher Sir Francis Bacon said centuries ago.

Forgive yourself if you slip. Above all, be kind to yourself if you grab carbage (carbohydrate garbage). Studies shows that self-compassion may lead to more health-promoting behaviors such as healthy eating and physical activity. You also may experience reduced pain and anxiety, better overall physical health, and a greater quality of life.

So, if your New Year’s resolution has slipped, the answer is not to wait for next January friends — it’s to restart and bounce back today. Let go of the guilt because it serves no purpose. Simplify your goals so they feel manageable again. Focus on what you can do this week instead of what you didn’t do last month. And remember... you don’t need a new year to begin again; you just need a decision to keep going. Your year is not defined by how you started — it’s defined by how you choose to continue the journey forward. So get out there and get to training! The Bass Pro Fitness Series of Events will begin soon and you'll want to be ready!

Happy Running!