Lincoln Wins First Meet!!

Last night was a great night! Lincoln was able to beat Mason City 89 to 80!!! Mason did so great for his first time! Here are a few pics I took!  My dad and Heidi, Missy, Jon K, and your parents all came out to support him. I was such a proud mamma.  I'm so excited for you to see him in live action! He competed in the opening relay doing the breastroke..here he is again doing the 100 M Breastroke!!

Mason's Swim Team

Lincoln High School Swim Team

The Lincoln Rails high school men’s team began on Monday, November 7th. The team practices twice a day, an hour in the early morning and 2 1/2 hours in the afternoon. But the guys all know the hard work is worth it. This year’s team poised to do some great things, including repeat as Metro Champs and send over 10 guys to the state meet!
The team is made up of seven seniors, four juniors, four sophomores and four freshman, making it one of the largest Lincoln Men’s team in several years.

Thankfully, while you are home you will be able to attend 2 Swim Meets for LHS and one Club Meet for the girls!!

Boot Camp Week #4

 

Stretching/Mobility
Group Warm up
Group #1: Deadlift Instruction  
Group #2: Skill WOD AMRAP in 15 min.
    10 Box Jump Sprawls
    12 Box Dips
    14 Lateral Jumps (r/l=1)
    Suicide Sprint
(Switch)
WOD: "Laps of Lungery" For this WOD you will do walking lunges for a predetermined number of steps (TBA..LOL). At the top of each minute, you will perform 3 strict push ups. You will continue this method until all prescribed lunges are complete.
*Reminder!! Class this Saturday!!!! 9-10am! Mark Calendar for Nov. 19th for 9am class and nutrition at 10!

111029 Boot Camp WOD

Bonus Weekend Boot Camp WOD:
3 Rounds
10 Jump Squats /Pistols
50 Mountain Climbers /(2 Ct)
70 Sit ups
100 Squats
*Feel free to start workout w/ 800M -1 mile Run! :) If 3 Rounds is too hard do 1 or 2 instead.
See you all on Tuesday!

111025 Boot Camp Week #2!

111025 Boot Camp Week #2!

Stretching/Mobility
Skill Warm up:
2 Minute Run
30 Jump Rope /(DU's)
20 Squats
10 Sprawls
5 Push ups
10 Sprawls
20 Sit ups
30 Jump Rope/(DU's)
Skill Drills:
Intro to Box Jump
Partnered Skills: You go, I go
6 Box Jumps, 8 Lunges, 10 Mountain Climbers, 12 sec. plank hold
*Each partner does 1 exercise while other partner rests
Complete this cycle for 3-5 Rounds
**Elite: 10 Box Jumps (optional up/over), 15 Lunges, 20 2 ct. Mountain Climbers, 30 sec. Plank
REST 5 minutes
WOD: (Fitness Test)
For time:
4 Bear Crawls (8 Bear Crawls)
100 Jump Rope Singles (50 Du's)
40 Squats
30 Sit ups
20 Push ups
10 Burpees

Finisher: Partnered Leg Levers 2x20

111020 Boot Camp Day 2!

Stretching/Mobility
Skill Warm up w/ PVC:
5 Shoulder Rolls, 3 Good mornings
5 Squats, 5 Shoulder Rolls
(repeat)
3 Rounds: 10 Sit ups, 10 Push ups
WOD Drills:
Jump Rope & Flutter kicks (Double Unders , 2ct for advanced)
21-15-9
AMRAP in 12 minutes:
10 Sit ups
20 Jump Rope (DU's for advanced)
Running (Suicide sprint for advanced)
Finisher: Review of Squats & Push ups

Bootcamp Begins!!

111018 Bootcamp Begins!

7:30-8:30pm at Oviatt Elementary in Norwalk. 

Class is SOLD OUT!

Warm up:  3 Rounds of 25 Mountain Climbers & 25 Sit ups
Mobility
WOD Drills: 10-8-6-4-2
Push ups, Lunges, Squats, + Handstand Static Holds (elite only)
WOD for time:
50 Squats
25 Push ups *
50 Jump Squats *
25 Sprawls*
50 Lunges
25 Push ups*
50 Jump Lunges
25 Sprawls *
*Elite: Hand release push ups, pistols, Renegade Row Push ups, Burpees ( 2 Rounds)
Finisher: Partnered Leg Levers 2x20

BOOTCAMP! STARTS OCT 18TH!

Secure your spot for the Norwalk Parks and Rec newest class "BOOTCAMP"!

Classes begin OCT. 18th!!

Here's how you can register:

1. Walk in and register during office hours.

2. Place your registration form and payment in sealed envelope and drop in the drop box inside the front door.

3. Mail your registration form and payment.

4. On-line registration: Go to www.ci.norwalk.ia.us and click on "Departments," "Parks and Recreation", "Recreational Programs", then click on white box link "Parks and Rec Program Registration."

Class Information:

3-2-1 GO! Are you ready to kick your fitness into high gear? Join CrossFit Coach Angie Starmer for challenging workouts that have the ability to push your limits or simply give you more variety. The intensity is up to you! All fitness levels are welcome! This class will teach you basic fundamental bodyweight movements to include the squat, push up, and much more! These workouts are designed to optimize the 10 pillars of fitness: Cardio, Stamina, Agility, Coordination, Balance, Power, Speed, Strength, and Accuracy. Your results will be tracked week to week so you can see your own progress! Class structure will include warm up, technique/form practice, workout, finisher, and cool down.

You will need to bring the following: 5'-1" PVC pipe, 1 baseball, jump rope, water, and towel.

Class runs from 7:30-8:30 on Tuesdays and Thursdays at Oviatt Multipurpose Room (door #16)

Kids' First ISU Game Experience

The recent ISU/Texas Game was an UGLY game to say the least ( We had to leave at half-time).  However, the atmosphere of Cyclone Fans was amazing.  The kids and I had a great time with my dad and step mom.  Thank you DAD for putting this day together!

I spent the early part of the day running errands while my kids helped my mom babysit my adorable neices.  Then around 3pm I picked up the kids and we traveled to Ames.  My dad's office had a tent full of tasty BBQ and desserts.  Tailgating is such a crucial part of the home game experience!! Honey, wish you could have been here...

To You: xoxo
The kids asked much about our engagement day.  I was able to show them the score board where you proposed.  It was simply one of the best days of my life.  They got to see Cy and asked if that was the costume you wore.  It brought back so many wonderful memories! Next time, I hope we can go together and relive those treasured times. I love you.

Here's where it all began....on that scoreboard!

Having a great time and waiting for kick off...

All of us...thinking of you!!

Printable Cash Envelopes!

Free Download for printable Cash Envelopes from todaysnest.com!!

Todaysnest.com - Click here for your free download! This site also gives you some great tips! Check it out!! I'm all about FREE!!

I"m a huge Dave Ramsey fam.  My husband and I have taken the Financial Peace University series through the church and have learned so much about what God says about money. This cirriculum came with cash envelopes, however, they have lived a short life due to wear and tear (which is a good sign right?) I was thrilled to see this free download! I hope you enjoy! 

As Dave says, "You have live like no one else, to live like no one else."

Peace Puppies

1. Avoid "Stuffitis" - The worship of 'stuff'

2. Plant Seeds - Give $ to worthy causes

3. Develop Your Own  "Power to Purchase"

4. Find Where you are Natually Gifted - enjoy your work and work hard

5. Live Substantially Below Your Income

6.  Sacrifice Now - so you can have peace later

7. You Can Always Spend More than You Make

8. The Borrower IS a servant to the Lender; so BEWARE!

9. Check Your Credit Report at Lease Once Every Two Years

10. Handle Credit Report Corrections Yourself

11. Realize That the Best Way for Delinquent Debt to Be Paid is for You, Not Collectors, to Control Your Financial Destiny

12. You Must Save Money (Power of compound interest)

13. Use the "Keep It Simple, Stupid" Rule of Investing

14. Only People Who Life Dog Food Don't Save for Retirement

15. Always Save with Pretax Dollars - its the best deal Gov't Gives you!

*Taken from Dave Ramsey's Book: Financial Peace Revisited.



First Day of School!

Today marks our first day of our 9th year of home schooling! I can hardly believe that we have been plugging away for this long! We now have a high schooler, middle schooler, and one in her last year of elementary. Its been a fun and amazing ride watching them learn and grow.

My prayer for this school year is all about wisdom. Academic wisdom and success are always a blessing, however, true wisdom rests in knowledge of those things that cannot be found in just any textbook.  There is just no greater calling than training your own children to be godly men and women.

Meredith loves having a desk of her own!

Mason as thrilled as he is gonna get!

Madelyn has out done herself on desk decor for someone not excited about school. hmmm. :)

Highlights from today's devotion from Wisdom Hunters:

Wisdom is Learned

“The proverbs of Solomon son of David, king of Israel: for gaining wisdom and instruction; for understanding words of insight; for receiving instruction in prudent behavior, doing what is right and just and fair.” Proverbs 1:1-3

There is a definite educational element to wisdom. It does not happen in a spiritual vacuum or without intellectual effort. Those who excel in becoming wise learn how to educate themselves in the ways of wisdom. They read the Bible and other writings that define wisdom, with a filter of faith in God. There are wise sayings outside of Holy Writ, but beyond the context of Christ, wisdom drifts into a cheap imitation in worldly wisdom.

Therefore, for wisdom to be the most meaningful it must incubate and grow in a teachable and humble heart. A seed of corn does not germinate on the surface of hard soil—in a similar ecosystem, seeds of wisdom bring life and insight to a heart moistened by heaven’s righteous rain. Lifetime learners understand the need to always gain wisdom. Moses, upon a foundation of faith, was educated in wisdom in preparation to become one of God’s chosen leaders.

“Moses was educated in all the wisdom of the Egyptians and was powerful in speech and action” (Acts 7:22).

However, it’s from an unselfish motivation and a humble attitude that the Lord’s wisdom is able to transform a life. Wisdom is not for personal gain, but for the propagation of Almighty God’s agenda. A once wise man becomes a fool, when he uses divine insight for individual advantage, instead of the good of the group.

Educators in wisdom are all around—pray for your Pastor to sit at the feet of Jesus in prayer, so his mind might be molded by the Holy Spirit’s insights and instruction. Look for wisdom from faithful saints who penned timeless words, while they worked through their suffering and triumphs, as disciples of Jesus. Wisdom comes from Ph.D.’s, village preachers and everyone in between. Wisdom abounds where the wise are found. Remember—the less you talk—the more wisdom you gain, as you listen to learn.

“Let the wise listen and add to their learning, and let the discerning get guidance” (Proverbs 1:5).

So, be a student of your Savior Jesus’ wisdom and you will never lack for knowledge. Wisdom is what attracts your children and grandchildren to want to be with you. The wise age well—like a robust wine—while fools flounder in insecure ignorance. Wise Christians are continually educated in wisdom, so that they can prayerfully educate others.

“His [Christ’s] intent was that now, through the church, the manifold wisdom of God should be made known” (Ephesians 3:10a).
 

A Very Special Reunion

The Starmer Family vacation - Gunnison National Forest: We have established so many wonderful memories in CO once again!  God was so gracious in his timing to allow my knight to be able to be with us for part of our week long vacation in the majestic mountains!  Honey, I pray for you every day.  Here is a small portion of one of my devotions on the trip home.  When I read it, I thought of you and hope it is a blessing to your heart. Know you are dearly loved by all of us here but more so by your great Father! This is a trying time, but we have and will make it through! I love you!

"Love Always Perserveres"

1Corinthians 13:7

Love always perserveres. It does not give up. This is why the love commitment of husbands and wives is "till death do us part." This is the assurance that accompanies love, for it is loyal in the face of hard times. Love becomes better instead of bitter when experiencing the raw deal.  God's grace and love provide you the lasting ability for extraordinary love. Indeed, if your heavenly Father didn't personally love you, you love would be lethargic.  It would be sluggish in its application to others if you were not daily loved by the Lord.  You can't be an unconditional lover if you don't receive the unconditional love of Jesus.  Therefore, love always perseveres in the pricess of being loved and expanding love.

Chipolte Meatballs

CHIPOLTE MEATBALLS

Yes, I seriously have a thing for meatballs (and Mexican)! I have not tried this recipe yet but it is on my list! Ever since the kids and I ate at the famous Chelino's in OK last week (sorry honey!), I've been thinking about what new healthy Mexican dish I could try.  (I'm sure you guessed this restaraunt is not very healthy!!) I may even save this one for when my man gets home. :) 

Meatball Ingredients

• 1 lb. 94% ground turkey (any ground meat will do)
• 1/4 c almond meal
• 4 T bacon fat or butter (not melted)
• 2 eggs
• 3 chipotle peppers in adobo sauce
• 1 t + 2 t oregano
• 1 c chicken stock
• 15 oz. diced tomatoes
• S & P

Guacamole Ingredients

• 2 avocados
• 1 lemon, juiced
• 2 t chili garlic sauce
• S & P

Method

Preheat the oven to broil.
Place the ground turkey in a large bowl. In the large bowl of your food processor combine the eggs, almond meal, bacon fat or butter, 1 t oregano, 1 chipotle pepper and some S & P. Process until smooth and add to the turkey. Mix with your hands until combined. The mixture will be wet, don’t fret. Form the mixture into balls and place in an oven safe dish. Broil until browned, about 10 minutes.
While the meatballs are browning, add the diced tomatoes, 2 chipotle peppers, chicken stock and 2 t oregano to the same bowl of your food processor and pulse until smooth. Once the meatballs have browned, turn to oven to Bake at 450°F. Add the sauce to your oven safe dish and continue to bake until the sauce has thickened a bit, about 15 more minutes.
Now for the guacamole, place all the ingredients into the smallest bowl of your food processor. Pulse until it’s the consistency you like.

Thank you Health Bent!

4th of July

"I will walk about in freedom, for I have sought out your precepts."
Psalm 119:45

Sending all of our love and many prayers to my best friend and others who are serving overseas. Thank you for providing and protecting us!! And for that very special man in my life....sweet 16. :)

Happy Father's Day...miles away

Sometimes it takes a child-like faith to remind us how God wants us to respond in the best and worst of times. It is easy to feel overwhelmed by our responsibilities as parents and spouses leaving us in a spiritual fog when we lose focus on Christ's sufficiency to bring us through. However, it is my prayer for you, my sweet husband, that even in your absence you are still successfully leading our family in every way. We love you and miss you. Happy Father's Day to the most precious man, husband, and father.

"And such confidence we have through Christ toward God. Not that we are adequate in ourselves to consider anything as coming from ourselves, but our adequacy is from God." 2 Corinthians 3:4-5

"Dirty Dozen" - Go Organic!

The EWG (Environmental Working Group) has just released the top 12 "Dirty Dozen" list of fruits and vegetables with the highest levels of pesticides. EEWWWW!! Washing prior to consumption still does NOT reduce pesicide levels to a 'safe' level. You need to go ALL organic when eating the following:

"Dirty Dozen"

Apples
Celery
Strawberries
Peaches
Spinach
Nectarines (imported)
Grapes (imported)
Sweet bell peppers
Potatoes
Blueberries (domestic)
Lettuce
Kale/collard greens

Thankfully, the report also gives us the “clean fifteen” – those with the lowest levels of pesticides. Due to budgeting, going all organic can be rather costly. So, if you have to, buy these non-organic.

"Clean Fifteen"

Onions
Sweet corn
Pineapples
Avocado
Asparagus
Sweet peas
Mangoes
Eggplants
Cantaloupe (domestic)
Kiwi
Cabbage
Watermelon
Sweet potatoes
Grapefruit
Mushrooms

The EWG points out that if consumers simply chose their daily recommended five servings of fruit and vegetables from the least contaminated list over five from the dirty dozen, they would reduce the amount of pesticides ingested by 92% – without having to shell out extra money for organics.


Thank you to "Putting the Kingdom First" Blog for this info!

Sweet Prince

Oh Baby! My sister-in-law is due in August so we celebrated on Saturday with a baby shower themed "Sweet Prince". I managed to do her cake for her special day but sadly I think my cake making days are over. Sanity does have a price! However, it brings me much joy to know it was well appreciated and enjoyed. Congratulations Jess!

Fabulous Pumpkin Cake

This healthy dessert is just plain awesome!! No grains, no dairy, no sugar!!! How can you beat that???? I found this on one of my favorite food sites..The Food Renegade. Thanks FR!!!

For the Pumpkin Cake

Preheat your oven to 350F.
In a medium sized bowl, combine all the cake ingredients and mix thoroughly to combine. Pour into an 8×8 oven safe baking dish (I suspect you could squeeze 12 cupcakes out of this recipe if you use a muffin tin). Bake until completely cooked through, about 30 minutes.

For the Pumpkin Cake
1 c pumpkin puree
1 c almond butter
1/2 c raw honey
2 eggs (from pastured hens!)
1 1/2 t baking powder
1/2 t baking soda
1 t vanilla extract
1 t cinnamon
1/4 t nutmeg
1/4 t cloves

For the Cinnamon Icing

1/4 c coconut butter
1/4 c coconut oil
1/4 c raw honey
1 t cinnamon

In a mixing bowl, combine all ingredients and use either your mixing blade attachment or a whisk to beat the ingredients until fluffy.

Once the pumpkin cake has cooled, cut it into 9 squares and remove from the pan. Now…if the cake isn’t completely, 100%, no doubt in your mind, cool you are not allowed to proceed. I’m telling you, if your cake isn’t cool, the icing will just slide right off into a pile of goopiness and all will be wasted. If you haven’t experienced what disastrous-ness comes from not heeded the above warning, you only need try it one time to learn.

Use a small offset spatula or a spoon and drizzle the frosting over the top.

Store the Pumpkin Cake Bars you haven’t immediately annihilated in the fridge. The icing will harden in the fridge, let it come to room temp if you’d like it soft. If you’d like it softer, faster (for the impatient types, like myself) the frosting will melt beautifully if you stick the cake bar in the microwave for 30-45 seconds. Goes great with your morning coffee or tea!

God is near...

Meredith took this picture one night last week from our back yard. Isn't God amazing?

Encouragement for you today:

"Follow Him through your difficult days. Do not give in to the temptation to quit. Where else is there to go? This is the insightful question Peter posed out of frustration (John 6:68). It is in your adversity that you desire the Almighty. He is not occupied with a celestial distraction somewhere far away. He is still leading you through this valley of despair. Do not give up on Him, for He has not given up on you. He still lovingly leads even though your soul feels resistance. He will pull you through this present predicament. Use this time of challenge to strengthen your faith in Him. Stay behind Jesus, and depend on His wisdom and care. If He can handle the forces of hell, He can handle whatever circumstance is crushing your confidence." (Wisdom Hunters)

P31 Fun times!

These are more candid photos of our P31 gathering!! The first photo is really no suprise to you...I like my snacks!! Heidi and I bonded over food and body heat (don't worry, we were both snuggled up in blankets!)and Annette with her sweet smile just makes the picture fabulous! The P31 sisters are now talking tatoos n tshirts...can ya guess which one I'm voting for?? I was going to suggest we all get our belly buttons pierced but figured it would lose the vote. LOL! I'm game for anything to be marked out as a P31 groupie! (As long as it doesn't call for red hats!)