Seek those Heavenly Hugs

“For the word of God is living and powerful, and sharper than any two-edged sword, piercing even to the division of soul and spirit, and of joints and marrow, and is a discerner of the thoughts and intents of the heart.” Hebrews 4:12 NKJV

Did you know that yesterday was National Hug a Runner Day? Neither did I until I saw a post on social media which caused me to do a quick Google search that yielded this result:

International Hug A Runner Day is observed annually on November 20. This holiday is also known as Globally Organized Hug A Runner Day, abbreviated as ‘G.O.H.A.R.D.’ As much as International Hug A Runner Day is about appreciating runners and hugging them to bring unity, everyone can participate in this holiday. At first, the holiday was created by a cross-country runner but others quickly picked it up to spread the message globally. Today, millions of people participate in the holiday.

So get out your running shoes and join thousands of runners all over the world on this great day. And hug your fellow runners!

And while a hug (which can be defined as the act of holding someone or something close to show that you like, love, or value them) is a great thing to get from a fellow runner, it’s an even greater thing to get from your Heavenly Father. And here’s a fun fact about hugs: They don’t just give you a warm, fuzzy sense of well-being — they can also be good for your health. Hugging for just 10 seconds has been shown to boost feel-good hormones like oxytocin. Often called the “love hormone,” it fights stress chemicals and helps lower blood pressure. Hugs also calm chaos, relieve anxiety, lessen feelings of loneliness, reduce inflammation, protect your heart, and improve your immune system among other things. So who better to get a hug from than the God of all comfort and the One who made you?

Just how do we get these hugs you might ask. Well… while you and I can’t get physical hugs from the Lord, we can get “heavenly hugs” through the Word. You see, the Bible is the living, breathing Word of God, written by men through the inspiration of the Holy Spirit. Which means God speaks through the pages of the Bible—pages that declare His great love for us and remind us that we are highly valued. Reading the Bible bring us into God’s presence where we can experience “heavenly hugs” that have the power to encourage, heal, and comfort us in a way that no other hug can.

That being said, check out just a few of the verses in the Bible that show us how much we are liked, loved, and valued. I pray as you read them that you feel the presence of God and experience the countless benefits that come from spending time with Him. And I pray that they inspire you to keep seeking Him!

John 3:16
“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.”

Jeremiah 31:3
“The Lord appeared to him from far away. I have loved you with an everlasting love; therefore, I have continued my faithfulness to you.”

Psalm 139:13-14
“For you formed my inward parts; you knitted me together in my mother’s womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.”

Romans 8:38-39
“For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.”

Zephaniah 3:17
“The Lord your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.”

Ephesians 2:4-5
“But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ—by grace, you have been saved.”

1 John 3:1
“See what kind of love the Father has given to us, that we should be called children of God; and so, we are.”

And there you have it friends. These are just a few of the countless verses that reflect the biblical understanding that God’s love is unconditional, everlasting, and extends to all people. They serve as a reminder that each one of us is valuable and beloved in the eyes of the Lord. Does that make you smile or what?

So, seek God above all else. And never forget that He loves more than you could ever imagine or comprehend. Doing so will change your life!

Heavenly Father, thank You for making it abundantly clear that we are very loved and highly treasured by You. Cause us to crave your Word in the same way we crave physical nourishment every day Lord, that we might experience all the benefits that come from spending time with You. Thank You for the gift of the Holy Spirit who gives us the heavenly hugs our hearts so desperately desire and need. You are so very good to us Lord and we thank You. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Nature Reveals Gods Attributes Big and Small

“For since the creation of the world His invisible attributes are clearly seen, being understood by the things that are made, even His eternal power and Godhead, so that they are without excuse,” Romans 1:20 NKJV

One of the things I love most about running outside, especially in the early morning, is being in the midst of nature as it’s waking up. This was something I was thinking about yesterday as I got out earlier than normal due to my work schedule. A deep fog had covered the trail where I run, so neither the moon nor stars were visible. But I knew the sun would soon come up because of the birds, who always sense the change and begin their songs of praise at the first twinkling of illumination. First I heard one faint chirp, and then another, and then another—with the sound of their worship becoming louder and louder as the light dawned. “What a reminder to praise God for a new sunrise,” I thought to myself. “The birds never forget and neither should I.”

 

"From the rising of the sun to its going down The LORD’s name is to be praised."

This, in turn, prompted me to meditate on the words of the psalmist who declared, in Psalm 113:3, “From the rising of the sun to its going down The LORD’s name is to be praised.” Nature teaches us that God is so awesome (after all He causes the sun to both rise and set) that He is to be worshiped from sunup to sundown (at all times), as far as the east is from the west (in all places), and by all creation (you, me, and all He has made).

This isn’t surprising that nature reveals the unseen characteristics of God, though, since the Bible tells us “since the creation of the world His invisible attributes are clearly seen, being understood by the things that are made, even His eternal power and Godhead, so that they are without excuse.”

"Consider the ravens, for they neither sow nor reap, which have neither storehouse nor barn; and God feeds them. Of how much more value are you than the birds?" Luke 12:24

Amazing right? The One who made the sun, the moon, and the stars chose to reveal Himself to us through the Word and through the world. The One who made all creatures, big and small, and provides food even for the ravens although they do not work to store food themselves, unveils Himself to the discerning and the seeking.

 

“The ants are a people not strong, Yet they prepare their food in the summer;” - Proverbs 30:25

And believe it or not, we can learn a lot from the ant, a group of insects the Bible describes as “a people not strong, Yet they prepare their food in the summer.” And the way they prepare their food and store it for winter teaches us about the goodness of God and His loving care for us.

 
This was something I wouldn’t ordinarily have thought about had it not been by chance. While scrolling through social media on my 15 minute walk break at work later that afternoon, I “happened” to come upon an article by Biblical Creation that appeared interesting. And this is what it said:

Scientists recently uncovered a remarkable strategy hidden in the tiny world of ants. After gathering seeds and grains for food, ants carry them underground and deliberately split them in two. Why? Because a seed cut in half cannot sprout, even under perfect growing conditions. The ants are preventing their food supply from turning into plants.

But the real shock came with coriander seeds. Researchers watched ants break them, not into two pieces, but into four. Further testing revealed why. Coriander can still germinate if divided in half, but it cannot sprout once split into four parts. The ants somehow “knew” exactly what was required for that specific seed.

No trial and error. No evolutionary guesswork. No blind chance. This is precise, purposeful behavior built into these creatures from the beginning.

As Proverbs 6:6 declares, “Go to the ant, O sluggard; consider her ways, and be wise.” Even the smallest creatures testify of their Creator’s wisdom.

That’s pretty amazing isn’t it?

So, indeed, let us be wise by considering the ways of the ant my friend—an insect known for its hard work. May they inspire us to work hard at seeking the “Creator’s wisdom” through the world and through the Word. After all, wisdom has more value than silver and gold and has priceless benefits for us both now and for eternity.

Heavenly Father, thank You for reminding us that seeking to know You comes with so many rewards. Spur our hearts to read the Word every day Lord and set the eyes of our heart on your creation that we might discover more of who You are. Let this discovery cause us to praise You and to share our testimonies of your grace and goodness with others. It’s in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Practice Counting Your Blessings

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about this weather. Barring the few cold snaps we've had, November has been pretty amazing. This was something I was thinking about on my morning run yesterday as I watched the steam come off the river that runs adjacent to the trail I was on. With the birds singing all around me, I couldn't help but smile and begin to count my many blessings. To say this "attitude of gratitude" made my run all the more enjoyable would be an understatement. My already joyful heart was overflowing by the time I finished. That's what thankfulness does though. 

Which is the very reason, it's a great time (especially with Thanksgiving coming up) to talk about how gratitude can make us all stronger, happier runners. And don't we all want that? So without further ado, consider this:

As runners, we spend a lot of time thinking about training plans, mileage, shoes, nutrition, pacing, and race-day strategy. But there’s one performance tool most athletes overlook—one that doesn’t require fancy gear or extra time. It’s simple, free, and scientifically proven to make you a better runner:

Gratitude...

Yep—good old-fashioned gratefulness can strengthen your legs, sharpen your mind, and take your running performance to the next level. Here’s how. 

1. Gratitude Lowers Stress—Which Helps You Run Better

When you practice gratitude, your brain releases feel-good chemicals like dopamine and serotonin. These hormones counteract stress, reduce cortisol, and calm your nervous system. Why does that matter for running?

Because a relaxed runner performs better.

High stress tightens muscles, impairs breathing, increases perceived effort, and slows recovery. But gratitude works like a natural reset button. Runners who regularly reflect on what they’re thankful for report:

• Lower pre-race anxiety
• A smoother, more efficient stride
• More consistent breathing
• Better sleep (hello, stronger recovery)

A calmer mind means a more relaxed body—and relaxed runners run fast.

2. Gratitude Increases Mental Toughness

Mental resilience is the secret ingredient in distance running. When the miles get long and the muscles get loud, your mindset becomes your engine.

Gratitude strengthens that engine.

By focusing on what’s going well—the strong legs you have today, the sunrise on the trail, the friends waiting at the finish line—you shift your attention away from discomfort and toward empowerment. This doesn’t mean you ignore the struggle; it means you control the things you tell yourself.

Grateful runners push through challenges with more:

• Optimism
• Confidence
• Emotional endurance

When your brain believes you can keep going, your body follows.

 
3. Gratitude Makes Training More Enjoyable (and Sustainable)

Consistency is the cornerstone of improvement. But let’s be honest—not every run feels magical. Some days you’d rather stay in bed, skip the workout, or convince yourself that laundry takes priority over miles.

Gratitude turns “have to run” into “get to run.” This change in perspective flips the thankfulness switch!

When you appreciate the privilege of being able to run—the health, the freedom, the time, the community—you naturally look forward to lacing up more often. And when running brings joy instead of dread, consistency becomes effortless.

The more grateful you are, the more you show up.
The more you show up, the stronger you become.
It’s that simple.

 
4. Gratitude Enhances Body Awareness and Appreciation

Runners are notorious for focusing on what their bodies can’t do:
“I’m too slow.”
“My pace is off.”
“My legs feel heavy.”

But gratitude flips the perspective!

Instead of noticing what’s wrong, you begin recognizing what’s working:

• Your heart that pumps faithfully mile after mile
• Your legs that carry you farther than most people go in a week
• Your lungs that expand with every breath
• Your mind that refuses to quit

This appreciation builds a healthier relationship with your body—one that motivates growth instead of fueling frustration. When you love the body you run in, you take better care of it… and it performs better.

 
5. Gratitude Strengthens Community—and Community Strengthens Performance

Running may be a solo sport, but it thrives on support.

Whether it’s your training partners, the stranger who cheers you on at mile 12, the race volunteer handing you a cup of water, or the coach who believes in you—gratitude deepens your connection to the people who help you along your journey.

Feeling supported boosts motivation, accountability, and joy (and joy is good medicine!). And when your head and heart are full, your performance follows.

 

How to Add Gratitude to Your Running Routine

You don’t need an elaborate system or journal. Try one of these simple practices:

• Start each run by naming three things you’re thankful for.
• Finish your run by acknowledging one thing your body did well today.
• Thank someone who helped or inspired you this week.
• Keep a running-gratitude note on your phone for quick reflections.

These tiny habits create major shifts when practiced consistently.

Final Strides

Gratitude won’t magically shave minutes off your pace overnight (although it put a pep in my step yesterday), but it will build the mental, emotional, and physical foundation that leads to stronger running. It helps you stay consistent, stay positive, and stay connected to the joy in every mile.

And there you have it friends. Running is a gift in so many ways. The more thankful we are for it, the more powerful—and meaningful—it becomes. So make it a habit to smile as you count your blessings while running each day and even on your rest days. This practice will not only make your runs better, but will make your life better by reminding you there's always something to be grateful for.  Happy Running!

Secure Your Helmet

“And take the helmet of salvation and the sword of the Spirit, which is the word of God. With every prayer and request, pray at all times in the Spirit, and with this in view, be alert with all perseverance and every request for all the saints,” Ephesians 6:17-18 NKJV

In an almost unbelievable story titled “Owl caught on camera stealing hat from runner near Woodinville, WA,” published by Fox 13 Seattle over the weekend, the writer reported that “An owl in Woodinville has been swooping at unsuspecting visitors on the Paradise Valley Conservation area trails.” And one local resident says he captured video of one of the prime suspects in the act.

When Nathan Kuchta goes running on the Paradise Valley Conservation Trail, he often wears a cap. "This is the only running hat I have," said Kuchta. To a phantom menace that stalks the woods, the practical piece of running gear is more like bait. This feathered avenger of the forest was captured on video, swooping in on Nathan's head as if it were making a kill. "I did not hear it at all. It was absolutely silent," he said…. 

This wasn't his first run-in with an owl on the trails in the nature area. He said he was on or near a portion of the Lloyd Trail when he was first attacked a week prior. "The first time I ended up in the urgent care because it put some talons in the top of the head," said Nathan. During that encounter, he noted he was not wearing his hat. That hat spared him from scratches a week later when an owl made another swoop…

With a potentially wise old owl on the prowl, Nathan has a word to the wise; perhaps it’s best to wear a hat, or even a hard hat on the Paradise Valley trail for now. He says it protected his head from the owl's talons.

Spiritually speaking, wearing a hard hat at all times is also wise and best since we have an unseen enemy who’s always on the prowl. But not just any hard hat. As part of the spiritual armor of God (and remember that we are to put on ALL of it EVERY day), we are told to “take” or put on “the helmet of salvation.” The instructions don’t stop there though. In addition to the helmet of salvation, we are told to “take” or pick up “the sword of the Spirit, which is the word of God…”

“Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand.” Ephesians 6:10-13

To understand why this is so important, we need to first understand that our battle is not “against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places.” This enemy can’t be seen with our physical eyes or fought with physical weapons. This is a spiritual battle and therefore must be fought spiritually. 

“Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one.” Ephesians 6:14-16

That being said, you and I, as believers, must wage war like a good soldier does. Which starts with putting on all of our armor in the same way a Roman soldier would—beginning with the belt of truth, and then adding the breastplate of righteousness, followed by the shoes which are the gospel of peace, and then taking on the shield of faith. But a soldier’s armor isn’t complete until they put on their helmet and take up their weapon. You see, when a Roman. soldier suited up for battle, the helmet was the last piece of armor to go on. It was the final act of readiness in preparation for combat. And it was vital for survival as it protected the brain—which is the command station for the rest of the body. If the head was badly damaged, the rest of the armor would be of little use.

In the same way, the helmet of salvation protects our spiritual brains, better known as our thoughts. And you can be sure our enemy would love to sink his talons into our brains! Something he does by tempting us to question God’s Word, our worth, God’s plan for our lives, God’s faithfulness, His ability to provide, and so on. The enemy loves to disturb our thoughts and ruthlessly and unceasingly wages war against our minds. Which means we must wear this helmet at all times so we have the confident assurance of our salvation that’s our impenetrable defense against anything the enemy throws at us. After all, if our salvation is safe with God, our souls are safe as well. And if we can trust that God will give us eternal life, we can trust that God will lead us through our worldly life.

To sum it up, as we prepare for Satan’s attacks (which is what it means to be alert with all perseverance) which are constant, we must grab that helmet and buckle it on tightly and securely, making sure there are no “in roads” to our minds. And we must keep it on!

And since salvation isn’t limited to a one-time act, our wearing of the helmet can’t be either. God’s salvation is an ongoing process and an eternal state that we, His children, enjoy in the present. Which is why we need daily protection and deliverance from our sinful nature and Satan’s schemes.

Furthermore, as we wear the helmet of salvation every day, our minds become more insulated against the suggestions, desires, temptations, and traps the enemy lays for us. The helmet guards our minds from excessive worldly influence and helps us to think on things that honor Christ so other thoughts don’t creep in. See why it’s so important to wear it?

So let’s never forget that we are to “put on the whole armor of God” each and every day that we may be able to stand against the wiles, schemes, plots, and attacks of the devil my friend. And let us be sure to pick up “the sword of the Spirit” and “to pray at all times in the Spirit.” God has given us everything we need to fight the battle--but it’s up to us to put on the armor and to fight with the sword and supplication for ourselves and for all the saints. Are you ready to fight?

Heavenly Father, thank You for giving us the tools to fight the spiritual battles waging war on our hearts, minds, bodies, and spirits. Help us to undertand that this battle is not for the weak. The devil wants to destroy us and we must be studied up, armored up, and prayed up at all times so we don’t become a casualty. Give us an unquenchable desire for the Word and to do your will Lord that we might come out of the battle victorious. It’s in your precious name we pray Jesus. Amen.
Happy Running!

There’s Power in Pairs

“And He called the twelve to Himself, and began to send them out two by two, and gave them power over unclean spirits.” Mark 6:7 NKJV

I knew before the start of Saturday’s Honoring Our Heroes Marathon that the race would probably get tough. With unusually high temperatures predicted for the day (76 which would feel as much as 20 degrees higher for the runners), I was praying for cloud cover. Unfortunately, the skies remained clear and sunny and the actual high reached 81 degrees.

With that being said, I started the race off with a smile on my face and hoped for the best. As the humidity crept up (something not expected for November), it wasn’t surprising to see a good number of runners slowing down at the 16 mile point. One of those runners was my dear friend and sister in Christ, Shannon, who had made the drive from Kansas City to run the 26.2 mile race. I hadn’t been too far behind her when I saw her walking. 

“Can you believe this heat?” I asked her as I approached  shaking my head. “This is crazy,” she answered back and then added, “I’m really feeling nauseous and having a lot of cramping. I’m not sure if it’s the heat causing it or what.” At that point I knew we needed to stay together for the mutual encouragement we could provide one another.

For the next four miles, Shannon and I did run/walk intervals alongside one another—sometimes in complete silence and other times listening to worship music or quoting scripture in an effort to stay focused on the mile ahead rather than our heat-related fatigue and Shannon’s queasiness. We were determined to do what we needed to do to finish the race together and give God all the glory. At mile 20, when the nausea became worse, my dear friend and I decided to walk the remaining miles as quickly as we could. And sure enough that decision paid off for both of us. Together we made it to the finish line and were rewarded with a medal for our efforts.

Later that night, Shannon sent me a text that said, "You helped me so much today... Thank you for believing in me. For staying with me when I was struggling... I know it's a reflection of Jesus's love for us. And it just makes me want to know Him all the more." My reply? "God is so good! He gave us the mutual encouragement we both needed!"

"Again Jesus said, “Peace be with you! As the Father has sent me, I am sending you.'" John 20:21

"These were his instructions: “Take nothing for the journey except a staff—no bread, no bag, no money in your belts. Wear sandals but not an extra shirt. Whenever you enter a house, stay there until you leave that town. And if any place will not welcome you or listen to you, leave that place and shake the dust off your feet as a testimony against them.” They went out and preached that people should repent. They drove out many demons and anointed many sick people with oil and healed them." Mark 6:8-13

And, you know, this mutual encouragement is one of the reasons Jesus sent the disciples out "two by two." He was sending them out to do the same things that He did: preach, heal the sick, and free people from demonic possession. And Jesus knew this mission would not be an easy one. After all, they were called to bring a message that would convict the lost of their need to turn from their wicked ways and turn to Jesus. This alone would be a hard job! Furthermore, it was clear by Jesus statement "if any place will not welcome you or listen to you, leave the place and shake the dust off our feet," that they would face opposition in fulfilling their calling as well. This race would not be easy!

But the disciples were obedient and "they went out and preached that people should repent. They drove out many demons and anointed many sick people with oil and healed them." No doubt, the days were long, the work was hard, and they felt the heat of the trials and troubles that come along with serving God. But, with a friend at their side, I'm sure they mutually encouraged one another with psalms, songs, and reminders that what they were doing was both rewarding and would be rewarded. This is what good, godly friends do! They come alongside you and spur you to stay in the race and keep running until you reach the finish line. 

"One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother." Proverbs 18:24

So, choose your companions wisely my friend. A "friend who sticks closer than a brother" is of great value. These are the people who will "stick" out the tough times with you, who aren't obligated to you by blood but by love, and who share your faith in and your commitment to Jesus. These are the pals who will help you make it to the finish line.

Heavenly Father, thank You for reminding us that we need to surround ourselves with good and godly friends who love You and are on fire for You that we might mutually encourage one another when that fire dims a bit. Help us to be those friends that exhort and uplift Lord that the world might come to know Jesus by our example since He gave us the ultimate example of friendship to follow. Help us to help others make it to the finish line Lord. It's in your precious name we pray Jesus. Amen.


Happy Running!

Take Sleep Seriously

“Blessed is the man Who walks not in the counsel of the ungodly, Nor stands in the path of sinners, Nor sits in the seat of the scornful; But his delight is in the law of the Lord, And in His law he meditates day and night.” Psalm 1:1-2 NKJV

In an interesting story titled “Poor Sleep Nearly Doubles a Runner’s Risk of Injury, Study Finds” published by HealthDay News yesterday, the writer said “If you’re a regular runner, logging miles on little sleep might be doing more harm than you think. A new study found that runners who slept poorly were nearly twice as likely to get hurt."

The study, published in the journal Applied Sciences, surveyed 425 recreational runners and tracked their sleep habits and injuries over a year.

Participants who reported shorter sleep duration, poorer sleep quality or frequent sleep problems were 1.78 times more likely to be injured, with a 68% chance of suffering from an injury within 12 months.

The research provided “compelling evidence that sleep is a critical yet often overlooked component of injury prevention,” study lead author Jan de Jonge said in a news release. He’s a work and sports psychologist at Eindhoven University of Technology in the Netherlands and adjunct professor at the University of South Australia.

The research provides new evidence that sleep plays a critical role in injury prevention, especially for the 620 million people worldwide who run recreationally.

Up to 90% of them experience an injury at some point, costing millions each year in health care and missed work.

“When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones and maintain focus diminishes, all of which can increase injury risk,” de Jonge said.

The findings also suggest that problems such as trouble falling asleep, waking often at night, or feeling unrested in the morning significantly raise the risk for injury.

Experts recommend seven to nine hours of sleep each night, with athletes often needing even more rest, including naps, to help the body recover.

“Sleep quality and sleep duration are both important, but quantity often provides the bedrock," de Jonge said. "Sleep should be recognized not only as a recovery tool, but also as a potential predictor of injury vulnerability in recreational sports."

Wow, right? Unfortunately sleep deprivation isn’t only linked to an increased risk of injury in runners, but to a litany of other diseases, illnesses, and mental health issues including depression and dementia in all people! As you can see then, consistently getting enough sleep is very important for our overall well-being.

And while there are many reasons people experience sleepless nights, one of the biggest causes can be linked back to anxiety-- with the two conditions often creating a vicious cycle where each worsens the other. Anxiety can prevent you from relaxing and falling asleep, while the resulting lack of sleep can increase your anxiety levels.

And since anxiety, or feelings of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome, generally come from fear and unbelief, every believer would do well to avoid walking in the counsel of the ungodly, standing in the path of sinners, or sitting in the seat of the scornful. You see, those who aren’t following the Lord have plenty to fear—as their attitude and actions typically lead them into trouble. And when we choose to fellowship with these types of people, we take on their attitudes and actions, which means trouble and unrest follows us as well. 

 
On the contrary, the one whose “delight is in the law of the LORD” and who meditates on it day and night naturally makes better choices—choices that come with little worry of impending doom because of something they said or did. Furthermore, those whose "delight is in the law of the LORD" choose godly friends who help keep them on the straight and narrow and display godly attitudes and actions that are beneficial for their physical and mental health.  

“My eyes stay open through the watches of the night, that I may meditate on your promises.” Psalm 119:148 NIV

Now this doesn’t mean that a believer won’t ever experience sleepless nights, what it does mean, though, is that a believer will eliminate many of the biggest reasons people stay up at night worrying. Furthermore, the person who trusts in the Lord is ready to meditate on the many promises of God—a practice which can not only reduce but even redeem nights of insomnia. By following the counsel of David who declared, “My eyes stay open through the watches of the night, that I may meditate on your promises,” we can lessen our anxiety by remembering that even sleepless nights can serve a purpose when we give it to God. 

Think about it… Praying, worshiping, and meditating on Scripture are great ways to make the most of those nights when we can’t sleep. If it's Satan preventing restful sleep (which is indeed a tactic of the enemy), you can be sure he won’t appreciate our method of handling the insomnia and may even withdraw his attack. Additionally, when our consciences are clear and we’ve entrusted our cares to the Lord, by faith we can trust that whatever sleep we do get will be sufficient for the day ahead. And being able to do that oftentimes lulls us back to sleep. 

So, knowing how important sleep is for our minds, bodies, and spirits, do the things that will help you rest my friend. Make sleep a priority by maintaining a consistent sleep schedule, creating a cool, dark, and quiet bedroom, and establishing a relaxing nighttime routine that includes meditating on the Word and avoiding screens and caffeine before bed (among other things). 

But most importantly, choose friends that will help keep you on the right path and inspire you to meditate on God’s Word day and night. Doing so will provide the peace of God we all need to guard our hearts and minds in Christ Jesus so that we can get the restorative sleep that will allow us to wake up refreshed and on fire for the Lord each and every day. 

Heavenly Father, thank You for reminding us that getting adequate sleep is crucial for our mental and spiritual health. Help us to understand this Lord that we might prioritize sleep for our health, knowing that we can serve You better when we are refreshed and energized. Help us to avoid the world's lie that working at the expense of sleep is a badge of honor to be worn proudly--and in this way be set apart as followers of You. It’s in your precious name we pray Jesus. Amen.

Happy Running!

God Abundantly Pardons

“Seek the Lord while He may be found, Call upon Him while He is near. Let the wicked forsake his way, And the unrighteous man his thoughts; Let him return to the Lord, And He will have mercy on him; And to our God, For He will abundantly pardon.” Isaiah 55:6-7 NKJV

In a story published Tuesday titled “A Trail Runner Was Charged After Taking a Shortcut in a National Park. Now, He’s Been Pardoned by Trump,” it was reported that President Trump pardoned Michelino Sunseri on Monday, ending a year-long criminal trial after the ultrarunner was charged for briefly using a prohibited trail during his speed record attempt in Grand Teton National Park.

In September 2024, the 33-year-old professional trail runner, who is sponsored by The North Face, ran up and down Grand Teton (13,775 feet), the tallest peak in the Teton Range of western Wyoming, in 2 hours, 50 minutes, and 10 seconds. On the descent, Sunseri cut a switchback to avoid casual hikers on a path that was marked closed for revegetation.

A few days after he set the fastest known time (FKT) on the trail, the National Park Service issued Sunseri a citation for shortcutting on federal trails—federal regulations meant to protect natural resources—a charge punishable by up to six months in jail and a $5,000 fine.

The situation escalated with heated debates and implications that extended far beyond trail running. In September, a Wyoming judge found Sunseri guilty of a misdemeanor.

On Monday, Sunseri shared the news of the pardon on his social media accounts, writing, “IT’S FINALLY OVER.”

Wow right? Can you just imagine Sunseri’s relief? After all, the punishment certainly didn’t seem to fit the crime. But, without the intervention of someone with both the ability and the authority to forgive him of the offense and release him from the legal ramifications of the wrongdoing, Michelino would have had to face the deemed punishment for his crime. 

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.” Romans 6:23

Thankfully, as believers, we also have Someone who has both the ability and the authority to forgive our offenses—something we should be eternally grateful for, since the punishment or "wages of sin is death." That’s a hefty sentence! And that’s what makes the pardon all the more precious. 

"My little children, these things I write to you, so that you may not sin. And if anyone sins, we have an Advocate with the Father, Jesus Christ the righteous." 1 John 2:1

And, unlike Sunseri who had to pay a lawyer to fight on his behalf, Jesus freely gave His life for us so we could "have an Advocate with the Father..." That means Jesus (who is our Lawyer) bridged the gap between our sins and the punishment those sins deserved. When we chose to make Him our Savior, Jesus fought on our behalf by taking on the duly earned penalty of our offenses and in return gave us the "gift of God" which "is eternal life..." Is that amazing or what?

Furthermore, in contrast to the crimes of the world that are rated as misdemeanors or felonies and then further rated by classes with each charge having it's own punishment, even the smallest sin before God warrants death. Which makes it even more amazing that God not only pardons our sins but "abundantly" pardons them. 

Think about that for a moment! An earthly judge might pardon a person once but would never pardon a person who sinned over and over and over again like we do, especially if it was the same transgression or a crime considered heinous, gruesome or unforgiveable. But God... He gives us the promise that all those who seek Him will find Him. And that those who completely turn from their evil ways—who refuse to be conformed to the patterns of this world by renewing their minds daily—and turn back to Him will be granted mercy. Only the Righteous Judge has the compassion, power, and authority to do that!

"And these will go away into everlasting punishment, but the righteous into eternal life.'" Matthew 25:46

So, "seek the Lord while He may be found" my friend. The Bible is clear that the offer of forgiveness will not be open forever and that all those who die in their sins (those who have not accepted Jesus as their Savior) will not inherit eternal life but will instead "go away into everlasting punishment." "Call upon Him while He is near” that you might be pardoned. 

Heavenly Father, thank You for reminding us that without the Advocate, we would all be rightly punished for our sins and spend eternity in hell. Thank You for the gift of Salvation and for being a God who "abundantly pardons." Lord, if there's someone reading this today that is saying, "What I've done is so bad that God wouldn't forgive me," I pray that they would look to the pages of the Bible to see that You forgave the murderer, the adulterer, the drunkard, the liar, the thief, the prostitute, and all those who thought they were too far gone to experience your great love and mercy. Compel them to turn away from their sin and to turn to You Lord that they might be granted a pardon and start their life fresh. It's in your precious name we pray Jesus. Amen.

Happy Running!

BASS PRO MIDWEEK MOTIVATION - Hitting the Trails is Good for You

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now lets get started by talking about last weekend. It was great!! Actually it was better than great, it was outstanding!! And by the looks of things, I wasn't the only one who thought so. My news feed has been pleasantly flooded with smiling faces from out on the Dogwood Canyon course since the Bass Pro Fitness Series posted the link to the official race photos on Monday. 

Which brings me to my point. If you've been debating on whether to try trail running, what's stopping you from signing up for the 2026 event? Now if this has you saying, "Melissa I'm not a good trail runner," then I have great news for you. Neither am I! But I do it (with lots of walking thrown in) anyway! As a matter of fact, in my opinion, I'm not even mediocre at trail running. But I love being out in nature and challenging myself, so I throw abandon to the wind every year and join my friends at the best trail run in the Midwest (hands down)!

This is the very reason I wanted to share 10 Benefits of Trail Running (*with my two cents thrown in of course) to entice you to trade the pavement for dirt every once in a while. 

But before I do, let's look at what trail running is... at the most basic level, trail running is running on an unpaved surface – a gravelly trail, a dirt path in the woods – you get the idea. It’s dusty, muddy, dirty, and one of the best workouts you can get. 

Trail running has nearly doubled its base of dedicated runners over the past 10 years and that trend continues to increase. During 2017 alone, 9.15 million people participated in trail running, up from 4.56 million trail runners in 2006. These rising numbers are expected to continue for good reason. 

While running in any capacity is a great form of exercise, the trail offers greater challenges and, arguably, greater rewards. If you’re new to trail running, you can expect to experience more mental clarity, build muscles you never knew you had, and become an overall stronger runner. 

Now, let’s take a quick look at how it differs from road running (aside from the obvious dirt versus concrete).

Road Running Vs. Trail Running

Road running can be relatively predictable. For the most part, your path is likely well-paved and if you choose to, you can zone out and just run. The benefits of trail running over road running have to do with the less predictable nature of unpaved terrain.

When trail running, you have to contend with rocks, roots, uneven trails, flooding from rain, brush, and anything else Mother Nature throws your way. Focus is key if you hope to avoid a spill. Some trails are more technical and others are little more than a glorified dirt path. And the gear you need to run trails does differ from road running – specifically when it comes to shoes (HOKA was a sponsor of the Dogwood Canyon 15k this year).

Good trail running shoes (I like the HOKA Challenger ATR and the HOKA Speedgoats) typically have a lot of traction to help you grip uneven terrain. They also feature a reinforced midsole to protect feet from debris and puncture wounds from sticks and sharp rocks.

Shoes with thicker, wider soles are also becoming increasingly popular because they help stabilize the foot to ensure your ankles don’t roll during sharp turns. You can find trail shoes with other features, like waterproof elements, and gusseted tongues (to keep rocks out). The primary benefits of trail running shoes include their durability, better traction, and more support and security you need to keep your ankles from rolling.

Now let's move on to the benefits of Trail Running: 

Physical Health Benefits of Trail Running

1. Trail Running Is Amazing For Your Core

Tired of all those crunches and planks, but still want to build your core? Hit the trails.

The uneven footing, rapid changes in direction, and increased need to focus on balance make for an amazing core workout. Staying upright and navigating the varied terrain of trails means you have to maintain full-body tension at all times. This full-body tension keeps the core firing in what is essentially a standing plank hold during the entire time you are running. If you are looking to build a stronger core, getting off the road and onto a trail is a far more fun way to do this than slogging through an at-home core routine.

2. Trail Running Improves Your Balance

The key to good balance is a solid core, strong lower body, and stable ankles. Thankfully, trail running has you covered on all three counts. Running on unpredictable and uneven surfaces works the core, strengthens the legs, and challenges your ankles and feet to build a rock-solid base for balance and stability.

3. Trail Running Increases Your Endurance

Whether you’re training for your first 5K or preparing for your next marathon race , you’ll appreciate how trail running boosts your endurance. Balance requires you to activate the small stabilizer muscles in your foot each time it hits the ground, which strengthens feet and helps them take on more mileage with less pain. By charging inclines at high intensity, you can develop explosive leg power and increase your anaerobic threshold that’s critical for long-distance exploits.

Like any other exercise, make sure to slowly increase your trail runs rather than going out and aiming for a marathon distance your first try. And, don’t forget to bring the right gear if you’re trail running for longer than an hour — you might want to bring snacks and a water bottle, for example.

4. Trail Running Lowers Your Risk of Injury

If you are concerned about the injury risk of trail running, it might surprise you to learn that studies show trail runners may have a lower risk of running-related injuries compared to road runners. Running on trails puts less stress on the lower leg compared to running on concrete and tracks, and the power and stability challenges of trail running may create improved core and knee control to reduce the risk of ACL injuries.

Many running injuries are the result of overuse due to certain muscles, tendons, or ligaments getting stressed over and over again beyond their ability to recover; with trail running, the constantly changing terrain and varying direction of forces helps to avoid overloading any one area on the body as you run, protecting vulnerable areas from overuse.

5. Trail Running Improves Your Heart

Since you’re doing a little (or a lot) of extra work to run on varied terrain, your heart has to work harder. The constantly changing nature of off-road trail running — going up steep inclines and descents, for example — can increase your heart health differently compared to running on a flat road or treadmill.

6. Trail Running Builds Powerful Legs

While road running can help beginners build some leg muscle and strength, seasoned runners will find it’s usually not enough stimulus to continue getting stronger. Running tends to work slow-twitch muscle fibers for endurance; more rapid, explosive movements are necessary to work the fast-twitch muscle fibers responsible for more muscle size and strength.

Running downhill on trails forces your quads to act as brakes while you descend. In contrast, running uphill puts more stress on your glutes, which helps your body negotiate climbs. Technical trails, or trails with a lot of peaks and valleys, engage your calves to stabilize and propel your stride.

Trail running adds sprints, jumping, and rapid cutting to the mix, stimulating those fast-twitch fibers and taking your lower body strength and power to the next level. With more time spent on the trail, you will not only find your glutes, quads, and calves growing more muscle, you’ll also likely notice that you’ve become a faster, stronger, and more explosive runner.

7. Trail Running Strengthens Your Joints

To top it all off, the increased strength and power you develop from trail running means more stable muscles and joints, which means fewer rolled ankles, fewer twisted knees, and more secure movements as you navigate the trails.

Since trails offer softer surfaces than hard asphalt, landings are more forgiving. Your feet experience less shock upon impact, which can be a game-changer for runners who need a break from pounding the pavement.

8. Trail Running Can Burn More Calories Than Road Running

Are you hoping to lose weight? Trail running is a surefire way to burn through extra calories compared to road running thanks to higher energy demands from navigating uneven terrain, maintaining balance, and scrambling up and down hills.

Although the exact amount of calories burned through trail running will vary greatly from person to person depending on a number of different factors, a good rule of thumb is about 10% more calories are burned for each degree of incline as compared to level road running.

A 10° hill means a whopping 100% increase in calories burned compared to road running on a level surface. This means that crazy hill on your local trail could be torching twice the calories every second you sweat your way up!

Mental Health Benefits of Trail Running

Your physical health is an important part of your life — but what about your mental health? Well, you can start trail running for mental health; this outdoor exercise can make you feel happier, more alert, and more actively engaged in your life.

9. Trail Running Makes You Smarter

Due to the high mental demands of trail running, it boasts mental benefits in addition to its positive health and fitness effects. Research shows that complex exercise activities involving a high cognitive demand increase measures of perception, working memory capacity, and spatial awareness in participants (proprioception).

In other words, your brain works faster, remembers more, and has a better sense of where your body is in space — all from simply running on a trail. If you want to build more mental agility, trail running is a fantastic challenge for both body and mind, with proven benefits to both.

10. Trail Running Can Help Manage Anxiety and Depression

Feeling stressed? Trail running may be just what the doctor ordered! Combining exercise, which has been proven to reduce symptoms of depressive disorders, and time spent in nature, which provides a variety of physiological and psychological benefits, trail running can be a powerful tool in managing anxiety and depression.

Trail running can:

• Reduce tension, anger, and depression
• Increase your energy
• Improve your overall mental health

The modern world is full of screens, ads, buzzing phones, and incessant background noise. Switching your run from a loud, urban environment to a quiet, secluded trail can make you feel less anxious and depressed. Taking some time away from everything to be surrounded by nature, relative silence and fresh air is good for your body and your mind. This is especially true when you pair it with the act of mindfulness (making a conscious effort to enjoy the present) and the practice of gratitude (making a conscious effort to name all the things you're thankful for). 

And there you have it friends. Hitting the trails from time to time is truly good for the mind, body, and soul. So get out there and see why so many people run Dogwood Canyon each year and leave the Ozark hills with smiles on their faces. By God's grace, I ran both Saturday and Sunday (Dogwood Challenge). I wasn't the fastest or the most graceful runner but I believe I was the happiest one out there. That’s the power of spending time in nature. 

 

Happy Running!

Display Control and Consistency

“Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.” 1 Corinthians 9:26-27 NIV

In an atonishing story posted by Canadian Trail Running yesterday, it was reported that “The Tunnel Hill 100 in Vienna, Ill., has earned a reputation for producing world-record performances, and 2025 may go down as its most historic year yet. On Sunday, Ireland’s Caitriona Jennings and Anne Flower of the U.S. set new women’s world records (to be ratified) at the 100- and 50-mile distances, each running with remarkable control and consistency.”

The writer went on to say: At 45, Jennings, of Donegal, Ireland, was not only making her 100-mile debut but also running one of the best ultramarathon performances ever recorded. She covered the distance in 12 hours, 37 minutes and 4 seconds, breaking the previous world record of 12:42:40, set by Camille Herron on the same course in 2017. Jennings finished fourth overall, almost four hours ahead of the next woman. 

Averaging 4:42 per km (a 7:43 pace!) across the 160.9-kilometre route, she ran an extraordinarily evenly-paced race….

Earlier in the day, Anne Flower of Colorado Springs crushed the women’s 50-mile record, clocking 5 hours, 18 minutes and 57 seconds to surpass Courtney Olsen’s2024 mark of 5:31:56, which had replaced the legendary Ann Trason’s record of 7:00:48, set in 1991.

Flower averaged about 3:58 min/km mile (a 6:23 pace!)  and, like Jennings, stayed remarkably consistent throughout the race.

Wow right? Not only were these two ladies fast, but they were consistent and self-controlled. This discipline was crucial in their race strategy and it paid off for them. After all, what good is talent if you don't have the discipline to hone it? 

This discipline to stay on course and run the race well is the exact discipline Paul was talking about when he said “Therefore, I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.”

Paul was clear that he didn’t enter the race as a runner who would be satisfied with a half-hearted effort that would merely earn him a participation trophy. Paul was running to take home the gold and to give his all in service to God—and he was determined to compete according to the rules so that he would not be declared ineligible for the prize that awaited him.

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.” 1 Corinthians 9:24-25

Furthermore, the “therefore” in verse 26 took into account what Paul said previously in verses 24 and 25--that we are to "run in such a way to get the prize." To do this would require extreme self control, "strict training," and spirit-led consistency. The believer would have to make every attempt to stay on course—using their time wisely to train in the Word, utilize their talents to the fullest, and consider all worldly treasures to be trash when compared to the surpassing glory of knowing Christ and making his great Name known. This is the way a successful athlete thinks and this is the way we must think as well. 

So, take a good look at your daily training regimen my friend. Are you half-heartedly training to gain a participation trophy or are you undergoing strict training so as to get the prize? Be sure it’s the latter since it’s the only prize that will last forever.

Heavenly Father, thank You for reminding us that only those who follow You in this life will inherit the next life. Help us to be found faithfully training and serving You Lord that we might not become disqualified by going off course and would reach the finish line and be awarded the crown of righteousness that awaits every believer. It’s in your precious name we pray Jesus. Amen.

Happy Running!

Nature Teaches us so Much

"For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse." Romans 1:20 NIV

To say that Saturday was a great day would be an absolute understatement. By God's grace, I was able to complete the Dogwood Canyon 50k trail run--a run known for it's massive elevation gain and rocky terrain. The weather was absolutely perfect (was able to run in a tank top and shorts), the trails were lined with the vibrant colors of fall and countless streams and water crossings, and the sounds of nature were all around. But the best part? Before the race began, I had the honor of delivering the message at the worship service the Bass Pro Shops Fitness Series offers its participants. And this is what I said:

"Good morning runners!! The Lord is blessing us with some awesome temperatures for today’s run and, if you’re new to Dogwood Canyon, you’re going to discover that God’s many blessings will be scattered everywhere along the trails as well. That’s one of the things I love so much about this Nature Park and one of the main things that has had me coming back year after year for more than a decade.

The colors of fall will be all around us and will serve as a testimony to not only the presence of God in this place but to His attention to detail and His ability to make all things beautiful and sustainable.

This is an important reminder for many of us who spend the majority of our time away from the solitude of nature. We can easily forget that our God is not only the God who makes big things like the sun, the moon, and the stars…

but is the God who makes streams flow from the mountains into the valleys, provides food for all creation, and causes all of nature to work together in perfect harmony as well.

That’s why the careful study of nature can tell us so much about the One who created it and renew our awe and love for Him….

This is something Romans 1:20 tells us, saying that “For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse for not knowing God.”

One of these invisible qualities we will “re” discover today if we pay attention is that God is not only the Supreme Creator of the Universe but that all that He has made, in its purest form, shows that He is good and worthy of all praise…

This is something I hope you’ll think about as you pass by the canyon’s creeks and study the color of the water—water that’s a beautiful blue.

Interestingly enough, colors have meaning in the Bible and the color blue signifies the Healing Power of God among other things—something that doesn’t surprise me since nature has the unique ability to heal our hearts and minds.

Now back to the blue water… in a blog on Dogwood Canyon's webpage, the writer addressed the question many people have asked…what makes Dogwood's water so blue?

This was the response:

Nestled along the Missouri-Arkansas border, Dogwood Canyon Nature Park is a sanctuary of waterfalls, limestone bluffs, and winding trails. But one of its most captivating features is the vibrant turquoise water that flows through the canyon’s creeks.

Visitors often pause, wondering: Why is the water so blue? And no, it isn’t dyed. To answer that, we need to dive beneath the surface — into the geology and chemistry that shape this stunning landscape.

At the heart of Dogwood Canyon’s glowing waters is limestone, a sedimentary rock rich in calcium carbonate. As water flows over and through this rock, it picks up microscopic mineral particles. These particles don’t just float; they interact with sunlight in a fascinating way. 
When sunlight hits the water, the calcium carbonate crystals scatter light, especially the blue and green wavelengths. This scattering effect gives the water its distinct turquoise hue, similar to what’s seen in other limestone-rich rivers like the Little Colorado River and Buffalo River.

It’s not just the minerals that make the water beautiful — it’s also the clarity. Limestone acts as a natural filter, removing impurities as water seeps through the rock. The result is crystal-clear water that allows sunlight to penetrate deeply and reflect off the pale stone below, intensifying the blue-green effect. On sunny days, this clarity creates a mirror-like surface that seems to glow from within.

If you think that’s amazing, consider what the writer went on to say about the water…. Beyond its beauty, the water in Dogwood Canyon supports a thriving ecosystem. The cool, mineral-rich streams are home to rainbow trout, aquatic plants, and a variety of native species. The balance of temperature, oxygen, and minerals creates an ideal habitat for life to flourish.

Can you envision a bit of God’s “invisible qualities—his eternal power and divine nature” from that description?

I myself thought about that description and what the Word tells us… that God is our Rock, our fortress, and our salvation. And like the limestone that purifies, “ If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. (1 John 1:9).

And then we have this… the one who delights themself in the Lord…. That person is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither—whatever they do prospers. (Psalm 1:1-3) in other words, the person who trusts in God flourishes under His care just as the trout do! Is that amazing or what?

So, run with joy today, as You consider the works of His hands friends. My prayer is that you will feel His presence in such a way throughout the course of your race that you can’t help but burst out in praise the way I always do! After all if all creation sings His praises, shouldn’t we sing them too?"

And you know what? You don't have to be a runner to reap the benefits of getting out in nature. As we know, the Lord reveals Himself through the Word and the World. So make time every day to go for a walk in the great outdoors. The benefits you'll reap will be way more than just physical ones.

Heavenly Father, thank You for the way you reveal who You are to us. Help us to continually seek You each and every day Lord that we might grow closer to You and, in doing so, impact a world in desperate need of the salvation that only You can provide. Help us to be a shining light in this dark world. It's in your precious name we pray Jesus. Amen.

Happy Running!