There are a lot of imporant things to remember in life, but here are 5 important things for you to remember in 2013.

#1. Drink water in 2013. It’s good for you….no really…it is. It’s good for your skin (makes you look younger), it’s good for your hair (makes it healthier so that it can look better and can grow longer), it’s good for your entire internal system! It will make you a better person. So drink it. But you can NOT drink it if you want. It’s your life.

#2. Think positive in 2013. It makes ALL the difference. Positive thoughts bring good things into your life. Surround yourself with positive people. Read encouraging quotes and books. Listen to songs that bring a smile to your heart and surround yourself with people whose presence warms your soul and who makes you laugh! But you can NOT if you want. It’s your life.

#3. Eat more fruits and vegetables in 2013. This is a big one. Eat them like they will literally save your life. Because they will. The different colors all represent a variety of vitamins and mineral that your body NEEDS. Eat all the colors you can eat on a daily basis. Eat avocados more. Eat tomatoes more. Eat more cruciferous vegetables…they help flatten the tummy. But whatever you do, eat more fruit and vegetables. But you can NOT if you want. It’s your life.

#4. Make exercise a part of your life in 2013. Especially running. It is easier than you think. All you have to do is BELIEVE that you can do it. Once you can look yourself in the mirror, and say I CAN DO IT, then you follow an easy couch to 5K program. Follow it to the T! Follow it like your life depends on it. Because it probably does.  And I am not talking about the life you’ve lived in the past. But the life YOU CAN LIVE IN 2013!! A life that has quality, and depth, and a sense of freedom like you’ve never experienced before. Do this one for your mental tenacity, your strength, and your courage and yes….for your health. Running will make you see life in a whole new way. Your heart will thank you. The mirror will thank you. Your mind will thank you. But you can NOT if you want. It’s your life.

#5. Serve others in 2013. Find some way to give back to your community FOR FREE. Find a way to do something every month that you do not get paid for. Then do it. Do it because Christ has given you more way than you can ever repay and way more than you ever deserved. Do it because it matters. Do it because it is an incredible way to spend your time. Do it because it shows God’s love to others. Do it because it makes you a better person. But you can NOT if you want. It’s your life.

That’s it. Five easy things. Each one is as easy as #1. Each one is as hard as #1. Each one takes as much as effort as #1….well, sort of. We all know what’s good for us. Inside is out. The question always is….are we going to CHOSE to do it? And of course that choice is up to you……you can choose to do it or NOT. After all….it’s your life.

I want to share a few tips from a couple of folks (with their permission) about their life changes in 2012. It was their choice to make these changes.  And they both are so happy that they chose well. Their lives give inspiration to others. I hope YOUR life is one that gives inspiration to others in 2013J!

Kim Stone, Photography:

Earlier today (12/28/12), I asked what you felt your greatest accomplishment of 2012 has been. For me: We flew home from DC the end of April. I was miserable. Fluffy, tired, out of shape. I decided to do something about it. My blood pressure was getting funky and my RESTING heart rate was 88 BPM. It's not been sunshine and roses, but this morning when I went to my doc for a check up, I am 20 lbs lighter, BP 114/77 and RESTING heart rate was 51...Yeah...that. I can run a 5K distance and bike 20 miles. I OWN this...Thank God I decided to do something about my life and treat my body as HIS temple. Also, thanks to Ben Hall, Brooke Hall, Matt Stone and Logan for cheering me through it.

Here's the deal...YOU can do the same thing. You just have to want to start living your life instead of existing through it.

Eric Miller, Nurse (lost 88+ lbs):

I’m going to try to distill what I’ve learned since August of 2011, and I’m not going to sugarcoat it. It was actually kind of good for me to write it all down.

• You have to decide if you really want to fundamentally change how you think about food and exercise. If you just want to lose weight until you get to your goal and then stop doing what it took to get there, it won’t work. Long-term results require a lifestyle change, and it will be a daily, intentional struggle for you for the rest of your life. Be patient. The weight didn’t go on overnight, and it’s not coming off overnight, either.

• Don’t worry too much about what others think about what you’re doing. Ultimately, it’s not their business, and they can go fly a kite.

• Go public with your plans. For me that meant regular, brutally honest posts on Facebook. It was and still is a crucial part of my success.

• Resist the temptation to go on unsustainable diet plans. If you can’t see yourself doing it for the rest of your life, the plan is doomed.

• Combine diet and exercise. Do not try one without the other. It leads to sluggish progress, and sabotages your efforts. It is critically important to find an exercise you actually enjoy, and what got me started was the Couch to 5K program. I enjoy running to a certain extent, but I really LOVE cycling. I currently cycle Monday, Wednesday, and Friday, and run Tuesday, Thursday, and Saturday. I try to rest one day a week, and it’s usually Sunday. If I have to skip exercise one day during the week due to weather or some other conflict, I make up for it on Sunday. I recommend exercising for at least 30-60 minutes each day on the days you are doing it. I’ve also added weight training in the last week to tune up the top half of my body. Lay out your exercise clothing and/or equipment the day before, so all you have to do is just do it. It’s better to exercise early in the morning, but you have to decide what fits into your life. Sometimes I split my workouts into morning and evening sections. Only you can decide what works for you.

• I fundamentally changed the way I ate after watching “Forks over Knives” on Netflix. It was recommended to me by one of the doctors at the hospital where I work. This documentary is controversial due to its scathing indictment of the Western diet, and it promotes a vegan approach to eating. It is also very strongly opposed to consuming a significant amount of dairy due to its correlation with increased cancer rates. I’ve taken heat for promoting it, but I really don’t care. I watched it one evening, and changed the way I ate the next day. It works for me, and most people critical of it aren’t exactly role models of fitness and healthy eating. I am not a vegan, but I do not eat nearly as much meat as I used to. I always hate to tell people that I don’t eat much meat because I don’t want them to think I’m a lefty, hippie, save-the-whales environmentalist wacko with some sort of moral issue with eating animals. I approach the subject strictly from a health perspective. I don’t love bacon or burgers or steaks any less. Avoid processed foods and focus on whole and raw foods, especially fruits and vegetables.

• I use the 90/10 rule. I eat right 90% of the time, and 10% of the time I eat what I want in moderation. Don’t lie to yourself about what moderation is. If you fall off the wagon, get back on the next day, and refuse to be discouraged. It’s a lifestyle change, and one day is not a deal-breaker. To simplify my life, I sometimes plan in the evening what I’ll eat the next day, and then all I have to do the next day is just do it.

• I count calories, and I hate it. The easiest way I have found to do it is on the free website myfitnesspal.com. It has Smartphone applications, and figures the calories for you. It also figures in your exercise, and has your profile and goals. It’s very user-friendly, and I highly recommend it. You can even scan the barcodes of stuff you eat and it figures out and totals the calories.

• Be brutally honest with yourself about all things related to diet and exercise. Keep everything as factual and objective as possible. I try to make it as much about math as possible. Numbers don’t lie, and the more precise you are, the better your chances for learning from trial and error.

• Don’t weigh yourself more than once a week. Weigh yourself on the same day and time of day each time you weigh in.

• Refuse to give up when you hit a plateau. You have to truly believe that all plateaus are breakable, and it’s up to you to figure out what works for you.

• Buy the best exercise equipment you can afford. Don’t run in cheap shoes, ride cheap bikes, etc. There is too much risk for injury and unsatisfying exercise sessions to risk quitting due to junky equipment. I used a simple stopwatch for a long time, and recently upgraded to a Garmin GPS Forerunner watch. It’s amazing! Periodically rewarding yourself with high quality equipment is a great motivator. Plus, new equipment is so much cheaper in the long run than chronic medical problems and high-$ Rx medicines.

Just one more thing: get rid of your "fat" clothes when they no longer fit. Rewarding yourself with new clothes in smaller sizes is great!

So there you have it. You are the ONE who decides what your 2013 will be like. You are the one who decides if at the end of 2013 you have made absolutely no improvements to your lifestyle since 2012 or if you have an incredible testimony to share with others! You are the one who chooses. Yesterday is gone. 2012 is gone. THIS IS THE NEW YEAR. What you do tomorrow and the next day, is the difference maker. It is YOUR CHOICE.

Now go and make 2013 the year you decided the heck with the NOT!!!

Run on,

Edna

Many people want to run but often see it as a task that's undesirabe and formidable. They are unable to fathom how they will actually come to enjoy it enough to become a life long runner.  However, with a little bit of mental housekeeping running can become something that is actually looked forward to with a great amount of anticipation!  Use the following tips to get you on your way!!

1) Have a plan! Being successful at running requires finding a doable beginning running plan. Look for a couch to 5K training plan to get you on your way to running 3.1 miles.  Going from a non-runner to a runner of 3 miles can be accomplished in 8-10 weeks. That's no time in the scheme of things!

2) Mile 1 will be the hardest mile of all! If you will understand this, own this, and accept this simple fact you are on your way to becoming a life long runner.  The first mile is ALWAYS the hardest and will remain the hardest.  BUT IT IS CRUCIAL to dominate this first mile.  It will take all of your determination and mental focus but once you conquer the first one, the rest will come a whole lot easier!

3) Shoes do make a difference! Try something lightweight and comfortable. The right shoes are different for different people.  Some love Saucony. Some love Brooks. Some love Nike. Some love New Balance. Some love Newtons. Some love Vibrams. Some love no shoes at all!! The key is to find something that makes your legs feel loose and your footing feel firm.  

4) Educate your self on running form! I suggest reading Chi Running by Danny Dreyer for the absolute BEST book on running form that is out there.  It is an absolute must read in my opinion.  Also, Born to Run by Christopher McDougall is also a great running book to read.

5) Realize you will want to quit at least 2-3 times during every run!  Find yourself some mental mantras to pull through these moments! Examples of these are: Winners never quit and quitters never win! Pain is weakness leaving the body!  Pull through these moments by doing some positive thinking and pushing through! Keep picking up your feet! You will pull through these!

Hopefully these tips will get you going! Now get out there and don't quit!!

Run On,

Edna

May the Road Rise up to Meet You March 17th as you come out and join us at this year's St. Patrick's Day Pirate Prowl 5K Run/Walk! The race will be held at Three Rivers State Park this year and will feature much more beautiful scenery.  Three Rivers State Park is a gorgeous state park located in Sneads, Florida that has been newly repaved in the past year.  The race will start at 8:00 a.m. central standard time. Race day registration will start at 7 a.m. race day morning.

Race awards will be given in the standard five year categories and overall winners will receive a trophy. 

This is fun filled family event! We are challenging all families to come out and participate and help SHS raise money for this year's Project Graduation event. You will truly enjoy this one!

All pre-registered runners/walkers will receive a St. Patrick's Day themed race day t-shirt. 

Hope to see you there! Stay tuned as more race information is posted!

Download Race Registration Form Here!!

Run For Your Life 5K - Download Registration Form

We had another great morning in the beautiful city of Chattahoochee, Florida this past Saturday, February 11, 2012 as folks turned out out for the 2nd Annual Valentine's Day Chattahoochee Smoochie 5K Run/Walk! This year's event was another great testimony to the power of great communities and the tremendous support of local and out of town walkers/runners of all ages. The weather was blustery and pretty chilly..... but it didn't deter the high spirits nor the enthusiasm of this year participants!!

A big congratulations are in order for all those who came out and completed the event.  Some of last year's participants thought the hills were quite daunting and wasn't sure if they could tackle them again....but 76 participants came out to prove it COULD BE DONE:)  It's always motivating to see folks come out for an event like this.  You have your first time 5K'ers.....two of which were my very own fifth graders 11 year old students, Madeline Wright and Will Perkins.....two of which were daughters of a fellow running mom (and running enthusiast) Michelle Hermann Yoder and those little ladies were 9 year old Whitney Yoder and 10 year old Anslie Yoder accompanied by their dad, Steve Yoder.....two of which are local moms who decided a mere week earlier they were gonna take on a 5K challenge, Amy Scipper Allen, April Jackson, and Katricia Edenfield.  I am so proud of each of you for COMPLETING YOUR FIRST 5K EVER! Then there was the anniversary runner... a local resident who was coming out to celebrate the anniversary of her first 5K the 2011 Chattahoochee Smoochie! Way to go Shirley Catafalmo!

This year's event was quite exciting!! The course record set last year by Devon Ferrell with a time of 20:06 was surpassed this year with a new course record of 18:51 set by Blountstown 15 year old,Thomas Howell. The second place finisher was also quite astonishing!! An 9 year old boy, Caden Akerson of Marianna, Florida came in 2nd with a time of 23:56.  WOW!!!  The female course record still stands with last year's first female finisher, Jody Bontrager, holding on to that title.  She finished last year in a time of 23:01.  This year's first female finisher was Lessa Bates with a time of 24:23.  Way to go Lessa!!

This year in addition to the overall male and female awards, a special recognition award was given.  The race committee decided to give the special recognition award to the "oldest, fastest" runner who was 68 year old Guy Anglin with a speedy time of 24:13!! Mr. Anglin was ready for speed Saturday morning as he was attired in his Vibrams, and was truly "a fleet foot"!! Congratulations Guy!

It wouln't be fitting to end this introduction of the contenders of the morning without mentioning the most amorous winners of the day!! Each year the first couple to cross the finish line together receive a special gift.  This year the first couple to cross and win a sweet surprise was Jeffrey Basford and Becca Delgado! They came across the finish line in 24:57!!

The following is a list of finishers and their finising time. Once again, congratulations to each of you!

1. Thomas Howell 18:51

2. Caden Akerson 23:56

3. Mark McCarra 24:00

4. Guy Anglin 24:13

5. Lessa Bates 24:23

6. Jimmy Sims 24:25

7. Jeffrey Basford 24:57

8. Becca Delgado 24:57

9. Cathy Akerson 25:11

10. Asley Merritt 26:21

11. Laurence Pender 26:39

12. Ben Hall 27:07

13. Jeannie Quave 27:13

14. Kris Retherford 27:14

15. Richard Romero 28:02

16. Patricia Knauf 28:19

17. Izec Isabella 30:26

18. Allyson Howell 30:46

19. Eric Miller 30:59

20. Kimberly Clemons 31:20

21. Tristan Griffin 31:21

22. Cissy Barfield 31:45

23. Marcia Ryan 32:29

24. Sarah Reagan 32:45

25. Susan Fitzgerald 33:06

26. David Farnsworth 32:08

27. Anslie Yoder 33:22

28. Whitney Yoder 33:24

29. Diane Vancannon 33:36

30. Aimee Skipper 33:48

31. Priscilla Comerford 33:52

32. Carson Akerson 34:17

33. Mark Akerson 34:20

34. Samantha Holford 34:25

35. Carla Jackson 34:43

36. Greg Jackson 34:45

37. Melissa Yount 35:15

38. Josh Blount 35:23

39. Courtney Mayo 36:24

40. Diane Webb 37:06

41. Lisa Tyus 37:11

42. Schel Collins 38:25

43. Savannah Owens 38:30

44. Millard Hines 42:02

45. Jimmy Jackson 42:31

46. Madeline Wright 42:39

47. Gabriel Turnage 42:44

48. Kerrianne Edwards 42:58

49. Amy Allen 43:16

50. Will Perkins 43:31

51. April Jackson 43:34

52. Luke Wilson 43:50

53. Katricia Edenfield 44:30

54. Jana Collins 46:10

55. Lori Chase 47:18

56. Bruce Chase 47:20

57. Stacie Burak 47:57

58. Beverly Hines 49:31

59. Elijah Isabella 49:34

60. Corey Akerson 49:36

61. Shirley Catafalmo 49:41

62. Sarah Sun 50:55

63. Beth Neal 51:05

64. Stacy Frith 51:06

65. Keri Wilson 52:28

66. Shannon Turnage 42:49

67. Daniel Turnage 42:50

68. Amber Taylor 56:58

69. Elizabeth English 57:00

70. Ginger Holloway 57:03

71. Karen Marsh 57:14

72. Teresa Carlisle 1:03:08

73. Shirley Patterson 1:03:11

74. Bryan Henry 1:03:13

75. Lucas Wilkinson 1:03:14

76. Jessica Hasty 1:04:44

Let's get our 2012 Race Year kicked off to a heart thumping start!! The 2012 2nd Annual Chattahoochee Smoochie has been set for Saturday, February 11th. The race will start and finish at 400 Park Street, Angus Gholson Nature Park. This park is located directly behind Chattahoochee Womens Club off of Morgan Street. The 5K course is a gorgeous trek through residential tree lined neighborhoods and crosses Main Street in two locations. A free 1 mile fun run will be also held for all children who'd like to participate! While your in town, don't forget to take a ride down the infamous Thrill Hill and visit some of their downtown businesses. Race division awards will be given to 1st, 2nd, and 3rd place finishers in each age group and to the overall male and female winner. Also, there will be a special award for the first couple who crosses the finish line together! Get your hearts REALLY racing this Valentine's Day with the Chattahoochee Smoochie 5K! Please stay tuned as more race information is posted.

Download Registration Form Here!

Approximate Route of the course: This course is 3.1 miles, the online route needs a little tweaking but this route is correct as far as streets/paths. Starting point and ending point were hard to get exact on with this mapping tool.

Chattahoochee Smoochie Course Map

Please come out and support this event! You will be glad you came out for this amazing challenging course!

Chattahoochee Smoochie Valentine's 5K will be held on Saturday, February 11, 2012. Chattahoochee, Florida

St. Patrick's Day Pirate Prowl will be held on Saturday, March 17, 2012. Sneads, Florida

Relay for Life 5K will be held on Saturday, February 25, 2012. Marianna, Florida

Smiling Pig 5K will be held on Saturday, April 21, 2012. Marianna, Florida

More details will be posted as registration is ready and race details are finalized.

Please plan to come out and support these events as they are excellent ways to give back to your community and keep yourself physically active. Oh and add to your t-shirt and race medal collections:)

See you at the races:)!