Podcasts about my sunday

My Sunday crew join me for some talk about the new level of crazy this administration has brought about this week. Uncle Lenny joins us for Sports. Come and get Refurbished so we can sell you again.

Recently I've found myself unmotivated and unfocused. So I went back to my roots, finding a routine. My Sunday routine has truly re-centered me (re-center...the unofficial word of the day) and allowed me to clear my mind of all distractions. Listen in for more tips on a productive Sunday routine and how it can help your own unfocused mind during the work week. Even more goodness at my blog: bchicu.org/sunday-routine

Class 10 of the series: "“They tell of the glory of your kingdom and speak of your might” (Psalm 145:11) Introduction - You have chosen your text - You have explored it - You have mined other resources - You have found the point - You have chosen a structure - You have planned how to start your lesson - You have planned how to end your lesson - You have added your illustrations - You have planned your congregational involvement - Now it’s time to prepare yourself - Today: How to prepare yourself 1. You are enough - Don't become somebody different - Strength in weakness - Fear and insecurity are no barriers to God’s effectiveness through you 2. Live it to give it - Apply text to yourself - **James 3.1** - Preparation in advance critical to this 3. Prayer - For courage: When Hugh Latimer was preaching one day in the presence of King Henry VIII, he reports that he said to himself, “Latimer! Latimer! Remember that the king is here; be careful what you say.” Then he said to himself, “Latimer! Latimer! Remember that the King of kings is here; be careful what you do not say.” For such unflinching faithfulness Latimer was eventually burned at the stake. But He feared failing God more than he feared offending men. - For wisdom: What to cut out; attentiveness to the Spirit - For peace: God’s Word is more powerful than your mistakes - At start of message? 4.Routine - Some people find routines helpful - My Sunday morning routine:     - Bruckner Symphony No. 7 - **play loudly in the background**     - Read text     - Review sermon     - Make notes on things to be adjusted     - Check slides et cetera     - Go out to pray     - Return, edit and leave it alone     - Gap between final edit and preaching helpful 5. Random practicals - Bible, notes ready? - Energy?     - Too little: Run up some stairs….     - Too much: Breathe - Voice: room temperature water - Nervous: Good! Pray they will help you fly.     - Tuesday Teaching Tips: "[Nervous? Good! (https://youtu.be/FjFmiT11Dj0) ]"     - Tuesday Teaching Tips, Episode 127: ["How to make nerves your friend" (https://youtu.be/q2nAVvtcbIs) ] Part 1     - Tuesday Teaching Tips 146, ["What to do when your nerves get the upper hand" (https://youtu.be/tLbj-8bVlIo) ] Closing - Question: “How do you know you are prepared?” - Next time: Summary class - Need questions for the concluding summary class - “One generation commends your works to another; they tell of your mighty acts.” (Psalm 145:4 NIV11) Please add your comments on this week’s topic. We learn best when we learn in community.  Do you have a question about teaching the Bible? Is it theological, technical, practical? Send me your questions or suggestions. Here’s the email: malcolm@malcolmcox.org. If you’d like a copy of my free eBook on spiritual disciplines, “How God grows His people”, sign up at my website: http://www.malcolmcox.org. Please pass the link on, subscribe, leave a review. “Worship the LORD with gladness; come before him with joyful songs.” (Psalms 100:2 NIV11) God bless, Malcolm PS: You might also be interested in my book: "An elephant's swimming pool", a devotional look at the Gospel of John

I'm thankful for my kids, my Dad. My brothers, Charles and Don. God hears my prayers. My Sunday morning Blessings --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/james-silas0/support

Big Al's Blues Howlers & Jim Liban – Without Her Get It While It's Hot - 2019 Oscar Benton - Is Still Alive! - Ain’t nobody business - The Best Blues Of Oscar Benton - 2011 – Michael de Jong – Feels like rain - Home grown – 2020 Jethro Tull – My Sunday feelin – (Steve wilson stereo remix) - This Was (50th Anniversary Edition) – 2020 Fat Bastard Blues Band – Two tons of trouble - Fat Bastard Blues Band - 2016 Leif De Leeuw Band - Jessica - Tribute to The Allman Brothers Band (2019) Paladins - Years Since Yesterday - 1988 T-Bone Walker – No worries Blues - Mean Old World - 2002 The Marcus King Band – How Long - Carolina Confessions - 2018 Gary Clark Jr. - Low down rolling Stone - This Land – 2019 Mark Hummel – Cut that out - Wayback Machine (2019) Frankie Miller – Jealousy - The Very Best Of 1993 Watermelon Slim – Taxman Blues - Church of the Blues – 2019

There are a lot of things in life that can leave us feeling zapped. Out of gas. Wind completely out of our sails. Tired.  A big pile of mush. Whether it’s in our everyday lives at home, at work, or maybe the weight of the world feels like it’s on our shoulders – sometimes, it’s easy to lose inspiration and the drive to keep going. In this episode, we’re talking about how to get that inspiration and drive BACK - how to recharge your spirit so you can stay true to your mission at your nonprofit and serve people who need your help. Yes! There are people out there who need you at your best – they need YOUR help! Think about it like this – if your friend was stranded on the side of the road in the middle of nowhere because her car broke down, and she called you for help. Even though you only have a little gas in your car, you start down the road to help her because she needs you – but what happens? You run out of gas, and now you’re stranded on the side of the road too. Now YOU and YOUR friend are in a pickle. You have to keep your own tank filled up so you can be there for others. You have to recharge your battery so you can be a light for someone else. Here are 5 tips to recharge and re-inspire your spirit: Rest – Rest is EVERYTHING! I know – you have a lot to do. Your days are full and busy. Finding time to rest will help you work more efficiently and help you cope with stress. Rest helps you find peace and avoid agitation. If you give your brain time to just “be” and not think about work – you’ll find an easier path to peace in your mind and in your heart. And then you can do more and better work. If you’ve been listening to this podcast for a while, you know that my husband is a wildland firefighter. He is the ultimate giver. Sacrifice is as natural to him as breathing. He gives up months of his life to lead a crew of firefighters to try to put out wildfires and protect the homes of complete strangers all over the country. He gives up summer vacations, time with family, weekends, holidays, time he could be fishing. In the summer, he lives a go-go-go lifestyle where he’s gone at dawn and doesn’t sit down and take his boots off at home until 8 o’clock at night – except for the nights he’s fighting a fire and then he sleeps on the ground outside or if he’s feeling really luxurious, he’ll put up a tent. Rest is ALWAYS part of the conversation in our house. This is where I think God really knew what he was doing when he put us together, because I am a HUGE advocate for rest! When my husband is off the clock, he still has a hard time resting – so we do things like take a walk or some nice easy fishing on the river a few minutes from our house one night a week. We schedule our Saturdays (or whatever day he has off from work), so nothing happens before noon and there’s lots of breathing room to drink coffee, eat a big breakfast and watch a little HGTV together. Even though I have to remind him to rest sometimes, do you know what happens when he does? He feels good! He feels ready to lead his crew. He feels ready to go save people’s homes. He feels ready to do his job and he’s less stressed.   You probably have a different scenario at your house, but rest still makes a big difference. So, here’s my rest challenge to you: Get one extra hour of sleep. That doesn’t mean you have to go to bed at 8:30 p.m., but what if you went to bed at 10 and woke up at 6? That's EIGHT FULL HOURS of beautiful glorious sleep! Or sleep 9:30 to 5:30! Maybe eight hours isn’t realistic for you – but whatever your life is like, try to get more sleep. You’ll reap the benefits of it and see a difference in how you feel every day. The second thing in this rest challenge… Fast. Not from food but fast from social media and email. Try going for 24 hours without social media and email. Why? THIS is how you can supercharge your way back to peace. Think about it – how many pictures do you see in a day? How many things do you read? How many thoughts do those things produce in your head? And of those thoughts, how many make you feel less than awesome? Maybe you find scrolling through Facebook relaxing, but here’s the thing – when you scroll through Facebook for hours, you’re not present in the moment that you’re living in. Not only are you missing out on enjoying the moment, you’re also introducing stress. How many times has your peaceful mood been agitated by an inflammatory Facebook post or comment that you read? How many times have you been carefree, until you peeked at your email on your phone on a Saturday and saw you had an email that had to do with something you’re anxious about at work? Admittedly, I fail at fasting from social media and email A LOT, but in the past few months, on Friday nights I've been shutting down all the apps on my phone and then leaving it in another room. The break from all the noise of the world helps me get back to peace and I feel ready to take on the world Monday morning. That’s your rest challenge – get one extra hour of sleep and fast from social media and email for 24 hours.   The second thing you can do to recharge and re-inspire your spirit is… Exercise. Moving your body every day is so important when it comes to your mental health. Not only does it feel nice to move and stretch and feel alive, it’s also so healthy for your mind! Try taking a walk every day before or after work or at lunch. Pay attention to how you feel before, and more importantly afterwards.  Plan. Sunday night is perhaps the most important night of the week for me. If I don’t stick to my Sunday night plan, the whole week is likely to go off the rails. My Sunday night plan consists of eating dinner at 6:30 or 7, then doing something relaxing and low key before I put on my pajamas and brush my teeth at 9:30 and get in bed. If I don’t do this, Monday morning is a disaster. I don’t sleep well when I go to bed late, then I’m tired, then I skip exercising, then I’m cranky, productivity is low, and I just feel crummy. The day is a wash, and then I spend my entire Tuesday playing catch up. If I’m lucky, by Wednesday I’ve taken the reins on the week. All of that fallout from a lack of sticking to a Sunday night plan that has proven to work for me!  So – look at yourself. What can you plan to do to set yourself up for success? Is there something you can do the night before you get up and go to work that can help you? Can you lay out your outfit? Can you make your lunch? Can you cut up vegetables and make yourself a little Tupperware of hummus to eat for a snack, so you’ll eat that instead of Cheetos? What can you do at night that will help you tomorrow? Pray and think. I remember once our former pastor asked in a sermon – “How many things do you click on in a day? How many times do you click on something that has to do with God?”  I think about that when I look at my whole day. I have 24 hours, and I devote most of them to working or sleeping. What piece of that time can I devote to God? In the grand scheme of things, taking 30 minutes out of my day to pray, think, read something that’s calming and going to fill my mind with worthwhile thoughts seems like something worth prioritizing.  What has worked for me is incorporating this small block of time for God into my morning routine. I read a short daily devotional, pack a page full of chicken scratch in a prayer journal, and take time to pray and digest what I’ve read. It’s like putting armor on for the day – and I never skip it! Remember. Take some time and let the dust settle in your mind. Take a step back and remember what your mission is… What is the mission of your organization? Why did you start helping people this way? Remember why you started. Remember the beginning. Focus on it.  Did you get distracted, or are you still on course? If you’ve drifted a little, it’s okay – just take this time to get back on track. We all get distracted. Remember why you got started and reconnect with the decisions that led you to start helping others. Remember - you are making a difference. People still need you. Remember how amazing you are and the gifts you bring to the table!  Recharge and re-inspire your spirit so you can be your best for you and for others. You need to have a “full tank of gas” to be able to help people who are looking to you, so make sure you’re taking care of yourself – fill your tank! Subscribe, Rate & Review on Apple Podcasts “I love this podcast! The episodes are short, but packed full of practical tips and easy-to-implement action steps…. I learn something every week.” If that’s something you’d say…please rate and review this show today.  You’ll help me reach more people - like you - with tools to help nonprofits reach more people, raise more money and change communities for the good. To subscribe on your iPhone’s Apple Podcasts app, watch this short video. You’ll also see how to rate my show and leave a review. Or, if you want to subscribe on iTunes on your computer, click here to open the Apple Podcasts web page. Then follow these steps: Click on the “Listen on Apple Podcasts” button near the top of the screen. Click on the “Open iTunes App” button in the little window that pops up. (Yes, it’s confusing!) In the iTunes App that opens, click on the “Subscribe” button on the left side under the Unlocking Your Nonprofit Potential logo.  Then click on the words, “Ratings and Reviews”. Click on the “stars” to rate my podcast Click on the “Write a Review” button. If you have any questions – I’m right here for you! Ask away! Send me a message on Facebook or Instagram or send me an email and I’ll happily write you back with an answer! Want something fun to do? Check out the brand new personality quiz, “What’s Your Secret Spice?” It will help you become more confident in yourself and as a leader in your organization with its personalized results. Click here to take the quiz now Sign up here to subscribe to my weekly email. You’ll get encouragement, motivation, tips and new episodes delivered right to your inbox! If links are not visible in your podcast app, visit the Episode Webpage and Show Notes at https://nonprofitpotential.com/52

Special thanks to all those who supported the podcast this season. Nate Arnett Thank you for the music Gabe and Christine Jolley – Thank you for your hospitality Donna and Richard Garrison, Chris Krimitsos, The White Family Sawtooth Adventure Comp.  Altra Shoes, Rapid Reboot, Squadcast and Zoom Recordings, Buzzsprout and Podfest 2020. The 3rd Key - Demolition Time to tear down the old walls.  Rip out the cabinets and drywall. Remove the old flooring and get down to the foundation.  The bare studs. The basics.  Before we can start constructing, we need a clean slate.  Time to change some of those negative behaviors.  Do some prep work. This can be a free and liberating time.  It’s the fun part.  Where we get to break stuff.  Tear things apart.  Remove the rotten wood and faulty wiring.  Clean house so to speak.  We all have faults and shortcomings.  No one is perfect.  Are you willing to spend a few moments and consider what those flaws might be?  You know yourself well.  Well enough to easily recognize your bad behavior and negative patterns.  What bad habits need to be demolished.  What limiting mindsets need to be knocked down once and for all? What are the insignificant habits you have developed that are keeping you from realizing that dream life?  What has, over time, gradually taken over your lifestyle.  What are the habits you have created that added the extra weight to your waistline?   What are the habits that contribute to your poor performance at work?  What are some of the things you continue to put off? What are the things that you are actively doing every day that are sabotaging your success?  Is there anything you could stop doing today rather easily, that would have an immediate and significant improvement to your life?  Is there more than one?   List a few and pick just one to stop today.  Today, right now.  Make that commitment.  Go with the easiest one first. 1. 2. 3. It is much easier to stop these negative patterns of behaviors when we can replace these bad habits with good ones.  This makes stopping the bad habit a little easier.  With the newfound free time that was consuming your behavior, spend some time thinking about some habits that could have a significant and meaningful impact on your overall well-being.  Simple things such as going on a walk every night after dinner, reading, learning a new skill, or instrument.  Whatever excites you, whatever you think you might enjoy now.  Today.  But these habits should not just be fun, they must provide significance and value to your long-term goals.  So, what are the three new habits you would like to adopt and add to your routine?  List these here.  Again, start with the easiest one to implement as a regular practice.  If you are struggling, I suggest selecting one physical, one mental, and one that strengthens a relationship (like a spouse or loved one). 1 2 3 Just like the habits you have created take time to establish, getting rid of the negative behavior patterns will take time as well.  So be easy on yourself.  Go slow.  We are not trying to change the world in a day.  We are just taking one little step in the right direction.  Start small.  I started with a goal very early on to make better use of my Sundays.  My Sunday afternoons and evening were spent on the couch, watching football or golf often for hours.  I am not much of a couch potato, but Sundays were different. Eating poorly on top of that, every Monday morning I would regret wasting all that time.  So, I adopted some weekly routines to help change that.  I would still enjoy my downtime and use Sunday as a recovery day, but while doing so I would write a letter to someone I care about.  Taking just an extra 5 to 10 minutes to write that letter changed my mindset but also shifted my perspective so that I felt differently Monday morning.  Yes, I was watching less TV, but the positive act I replaced it with really made a difference in how I felt about the day.  And it only took a few minutes.  When I first started exercising it was a similar story.  I was waking up on my own without an alarm and just lying in bed stressing about what I had to get done at work that day, knowing that if I didn’t get out of bed and get going, I would be stuck in worse traffic than if I just got up.  This was a daily struggle.  But then I made the commitment to set an alarm and get up earlier on purpose.  I began exercising 2 or 3 days a week for 30 minutes before work.  But it wasn’t easy at first, some days I would just roll over and hit the snooze button.  As I continually struggled with that goal, I change the behavior to make it easier.  I started playing basketball with friends one night a week. That was a great place to start and allowed me to have a fun experience while getting the exercise and achieving the goal.  Make it easy.  Make it fun.   Using these micro habits makes it less painful to give up some of the old habits.  And once you have taken down a few small ones, you will have the confidence to tackle some of the habitual behaviors and addictions that are not so easy… But don’t worry about that for now.  For now, make it as easy as you possibly can.  Use the 1% Rule.  The 1% Rule is to simply do 1% more today than you did the day before.  So often when we are fed up, sick and tired and finally find ourselves motivated to change, we jump in with both feet and go at it with a vengeance.  When demolishing the old space, we are ready to break out the sledgehammer and hard hats.  But this is not a sustainable approach.  We will lose that motivation over time.  We may tear down the walls that we shouldn’t.  Creating more work in the process.  Rather we should take a more measured and balanced approach.  Remove the old cabinets with care.  We may have a use for them later on.  We take a small step in the right direction and maintain it.  Incorporate it into our lifestyle.  See where it fits.  While these small changes will not feel like much and the lack of initial development may feel frustrating, remember this is a long game, this is a big project.  It will take time and patience to complete.  The beauty of these small steps is that they are manageable they are sustainable.  They are scalable and repeatable.  And most importantly if done consistently they are guaranteed to produce results. That being said, even the simplest of habits can be difficult to maintain.  The act of flossing our teeth takes less than 3 minutes, is relatively painless, has a significant impact on our oral health and breath, yet very few of us take the time to do it consistently.  These positive habits tend to not be immediately rewarding or self-gratifying enough to sustain on their own.  That’s where challenges come in.  Having a challenge, accomplishment, or long-term goal, make the small habits easier to maintain.  Having a big challenge motivates you to show up and repeat your daily habits because you know the negative consequences if you don’t put in the work now.  You cannot just show up for a marathon and expect to finish if you haven’t created the habit of running.  You cannot publish your first book until you have created the habit of writing on a consistent basis.     You cannot buy your first home until you have created the habit of regularly saving money.  You cannot receive an advanced degree until you have adopted the habit of learning and study.  You cannot have an intimate relationship until you have mastered the habit of caring for yourself and others. What are some challenges you could add to the mix that would force consistent change?  Maybe it’s earning an advanced degree.  Maybe it’s getting a group of friends together to do an obstacle course race or triathlon.  Maybe it's learning a new language.  Having these challenges, along with the long-term goals that we established in creating your blueprint, will help guide your decisions when creating these new habits.  Having these difficult deadlines looming will force the issue and make you much more willing to continue to show up.  Continue to try…    I always encourage everyone to tackle a marathon at some point in their life.  Especially for those who don’t consider themselves runners.  Even though you might not be a runner, you can walk.  You can put one foot in front of the other.  If you can do that then you can get through a marathon.  Sure, you may have to start with a 5 or 10k and it may take some longer than others.  But the mental and physical toughness that you develop by doing this opens your mind to the possibility that you can do more.  You learn you are capable of more than you thought.  You learn you can do what some may say you cannot.  You learn that you are can do more than what you tell yourself you are capable of.  You learn that your limits are almost all self-imposed and can be overcome. That it is a limited mindset. That so much more is possible than you realized.  And the best part about this challenge is, the tougher your individual circumstances are, the more hurdles that you personally have to overcome will make your accomplishment that much more meaningful.  That much more inspiring to your supporters.   That much more impressive to all the haters who said you couldn’t do it. But there is a catch.  There is something more you must do to achieve the desired result.  The most important demolition happens between our ears.      Other things to demo Demo your Ego, Mindset and Misguided beliefs Now that you see how basic the process can be, have you asked yourself what has kept me from doing this until now?  Why haven’t I taken this action before?  What is preventing me from making forward progress in my life? Why do I feel so stuck and discontent?  In order for any of these principles to work, requires a fundamental shift in mindset.  Letting go of the Ego.  Choose to stop being offended.  This is where the real work lies.  Changing your mindset and shifting your perspective is not easy.  It takes time and repeated failure to realize.  But as you learn to shift your perspective, create a growth mindset, it gets easier, it even gets fun. The first experience I had with shifting my mindset was while driving.  Having spent significant time in rush hour traffic and being a typical aggressive male, I developed the negative habit of being an aggressive driver.  I would admit I was definitely in the road rage category.  I had plenty of skirmishes and minor confrontations and accidents that thanks to the good Lord above never escalated into anything serious (although if left up to me alone probably would have).  One Sunday afternoon (on the way to church no less) I found myself behind an especially slow driver and as usual, I am running late.  So, it didn’t take long before I found myself in the typical spot of tailgating, looking for an opportunity to pass dangerously across double yellow lines and just being a jerk in general.  Now there is only one route to take to get to our church that happens to be a pretty good distance away.  As we are making our way, this jerk in front of me is taking every turn I am taking, it almost feels likes he’s doing it on purpose.  I imagine you all know that feeling) but then it occurs to me, the reason he is taking all the same turns, is because he is going where I am going……  Sure, enough as we approach the church the car in front of me pulls in to the parking lot.  It's not big or super crowded but I have no choice but to pull in behind him.  I never felt so bad or so horrible.  Then the elderly gentleman got out of the car, didn’t say a negative word to me but carried on as though it was no big deal.  That man just so happens to be teaching the marriage prep class my soon-to-be wife and I were attending.  We were the only ones attending.  I never felt so small, it was at that point I began to shift my mindset and remove my ego from every situation possible.  You would think after such an embarrassing experience I would have learned my lesson and I would have applied these principles immediately and thoroughly.  But of course, I am not that smart and unfortunately, it seems I require infinite shame and embarrassment to have a point driven home to me.  A few months later and despite making some improvements with my road rage issues, I once again found my self in a hurry on my way to church (this time it was wed. night youth activities) and once again found myself behind a particularly slow driver.  Trying to remain calm at first and following prescribed methods I eventually lost it and resumed my typical obnoxious driving behavior and of course, the more I did that, the worse it got.  This stupid driver was taking all the same turns driving intentionally slower than the normal flow of traffic.  Slow enough to send me back to a place of aggravation and frustration.   And then, once again, it dons on me that this car is headed to the same place I am.  This is yet another person I go to church with.  The same dutifully embarrassment of pulling into the same parking lot after driving like a complete jerk for the past several miles.  And to put the icing on the cake, the driver of said vehicle was the grandson of the teacher I had done this to the first time.  Turns out he had his learners permit and was practicing his driving skills on the way the youth activities with his kind mother…….  Although at the moment the rage in her eyes made it clear that her sweetness had its breaking point.  Needless to say, if I felt small before, now I just wanted to be invisible.  My shame at that moment was palpable.  But it was at that moment that I finally REALLY understood, what that shift in mindset really looked like.  What truly limiting my ego feels like?  And from there, I began the lifelong practice of empathy.  Understanding all the struggles and problems facing that jerk who cut you off in traffic.  Understanding that most attacks you face are not even really yours.  Many times, they are manifestations of the problems and difficulties the other person is facing.  And if it is you, then there is an opportunity to better understand your self and the flaws you may be oblivious to.  Having a growth mindset will allow you to experience these situations from a perspective of wonderment and awe rather than resentment and frustration.  Most occasions for shifts in mindset come from external sources and experiences that we are lucky enough to have and learn from.  But as we understand the process, we can create these shifts for ourselves.  We can find purpose when we look closely.  What are some examples in your life right now where you could shift your perspective and appreciate a challenge more as an opportunity?  What are three specific shifts, you could make today, that would allow you to grow and learn more effectively?  Where do you have a fixed mindset and feel afraid or intimidated to fail? 1. 2. 3. The Two Grandmothers. I know 2 grandmothers.  Both have grandkids they love dearly.  One lives close to her daughter and the other lives on the opposite side of the country from hers.  The one who lives close to her daughter has found herself in the position of a nanny during the week while the parents are working.  The other only gets to see her granddaughter once a year around the holidays.  What is interesting is the grandmother who is close has over time developed an underlying resentment for her granddaughter because she feels she has no voice or say so in the situation.  Duty calls.  And the other grandmother is heartbroken that she only gets pictures and social media updates for her grandbaby.  Each of the sweet maternal figures would do almost anything to trade places with the other.  The close grandmother would be incredibly relived with the opportunity to not feel like she is trapped into raising kids again.  The distant grandmother would jump at the chance to move into a full-time role for her granddaughter.   This shift in perspective of appreciation and gratitude help us overcome our own Ego and pride.  Having a growth mindset allows our ego to be bruised but continue undamaged.  It allows us to persevere and even thrive as we take what we’ve learned and apply it.  This shift in mindset is vital as we open the next key to greatness.  The rough framing.  This perspective is critical as we start building.  The construction process is ready to begin.  Get ready to start hammering.        

It's Christmastime and hundreds of volunteers are out in force. My Sunday column in Hearst Connecticut newspapers is a salute to volunteers. We talk to 3 people about why they put in the hours to help other people.

The coaches spend the first part of the podcast discussing the disastrous rain at the Marine Corps Marathon today before touching on the wildfires in California (if you are affected, please let us know!) and remind their clients that personal safety is PARAMOUNT and it does not make you a weenie. Period. This leads to an old post of Coach MK's about DNFing and DNSing, two decisions that are terribly difficult to make and don't get enough credit. It's harder to tap out, even when it's the right choice, because we only celebrate participation when it is AGAINST ALL ODDS as well as common sense.  Finally, Coach MK talks about Tillie the Terrible Swede, the OG ultraracer, who paved the way for Maggie Guterl to be ignored this week. Maggie and Camille Herron (to name a few) are redefining human capacity in ways that are meaningful to MK and her daughters in ways the broken two-hour marathon barrier never could.     Runner, Interrupted #weeklywins - self care! I went to the local coffee shop for an hour before work Friday and bought fancy coffee and wrote in my journal. It felt so good to reward myself this way after a tough week. Making it a priority now a few times a month. #weeklywins Rocking my Halloween socks at work and my Coach MK costume Also VOLUNTEERING AT MCM! You rock, they needed it!   ReBuild I am now running a lot of hills (FUCKING hills). Very steep up and downs that turn shorter runs into hill repeats every time. About 15 years ago I had a coach give suggestions about hills but I only remember the going up advice. (Lock cage, increase cadence) I vaguely remember something about sitting back when going down hills? Can you give some tips on physical technique for hills? Thank you! In a nutshell, pretend you are riding a unicycle! So in a recent checkup, my OB/GYN said that dual-leg strength moves that put extra pressure on the abdomen can make pelvic floor issues worse. I don’t remember if his source was a study or a book. He said old school sit-ups, Russian twists, squats and planks were all problematic. That single-leg staggered stance moves were better. My basic response was, “What the hell? You’ve got to be kidding me?!?!” What say the coaches? -Ann from TX That is correct! Most strength programs tend to be all-over body workouts, and a move like a Russian Twist is fantastic and to do it correctly you need to use a lot of muscles. Our strength is functional first.   Maintain Race Shoutouts: Shara Alpern did the MC 10K, and Laura Zale and Denny Krahe did MCM! And Tamara did her WC-50 Ultra Trail Marathon! Can you talk a little bit about tips/tricks, what to look for when choosing a therapist?  Who’s available and affordable? Do they listen? If they listen, do they validate? What kind of therapy do they do? EMDR (Coach MK on reliving trauma and triggers) Finding someone who is respectful of boundaries  I'm eyeing a 50k at the end of February (I live in the desert Southwest). What do you think about me using the marathon ramp plan to train for that? Should I just increase the distance of a few of the long runs (and train on trails, of course) Possible! We will think about extensions that need to be made! Terrain MATTERS - you need some specific skills. Follow up and tell us what race this is! Antelope Canyon? Also, check this out...famous ultramarathon elevation compared to Boston Marathon elevation. LOL!! I have a tightness in my left glute/upper hamstring (I think this is the location, anyway) and so did a run in the pool instead of my regular Sunday workout. (My Sunday is the plan's Friday). My question is this: what is your opinion on doing a pool run instead of on land/treadmill on a fairly regular basis for the Friday run? Love it! As long as we don’t have a race coming up where we care about performance - if we are here for fitness then SHOOT YEAH. I am going to try my first EAT this week. I've never done it before and am wondering what's the best way to figure out average pace for each of the segments? Should I be hitting my lap button after every lap or after the 5 laps at each heart rate level? Do I need to run in lane 1 of the track for it to be accurate? (I'm not very familiar with how the track markings work). And one more question- can I seriously hit 180 bpm?! What if my heart rate doesn't go that high? Isn't it limited by age? (Total newbie to this stuff) Thanks! Links to our EAT content! Please miss, can we have a reminder of the desk series strength circuits. Because we want MORE ( that we can do at the office) and our butts and legs are feeling it on the trails. Thank you as always Karen Sutton ❤️

My Sunday homily (plus a little commentary about Monday labors) Readings: http://www.usccb.org/bible/readings/090819.cfm

My Sunday is looking like it's against me, but there's no need to stop being happy --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/lhg-the-undecided/support

My Sunday soundtrack July'19

My Sunday sermon did not record, so this is an attempt to duplicate it along with its eight points of evidence regarding the sons of God in Genesis 6 being angels.----1. The Hebrew phrase, B'nai Elohim, which is found in Genesis 6, always refers to angels in the rest of the Hebrew Bible.----2. The peculiar offspring of Genesis 6 points to something more than simply godly boys marrying worldly girls.----3. The calling down of divine judgment that destroyed the entire human race, except for eight souls, points to a breaking of divine order unprecedented in history.----4. Why does Peter use a form of the Greek word Tartarus to describe the place of these spirits' confinement when that word refers to the special place of confinement of supernatural non-humans in Classical Greek-----5. Why does Jude compare the sin of the angels with that of the Cities of the Plain-----6. Why are some evil spirits confined in the abyss and others are not-----7. Though it is contrary to their estate to marry, the Bible does not indicate that angels are genderless. Why is it that the two angels who ate with Abraham were objects of lust to the male population of Sodom- -Genesis 19-4-7-----8. Why does Jude cite the Pseudepigraphal book of Enoch, especially in light of the extensive description of angel-human coitus and its effects found in that book-----One point of application dealt with the role of women in public worship.

Playlist: Uur 1 1. Wild is the wind - Johnny Mathis 2. Michele - Gerard Lenorman 3. Woordeloze wereld - Jason Staal en Lotte Broersma 4. Mr. Sandman - Emmylou Harris 5. Go east young man - Elvis Presley 6. Yo te espero - Marta Gomez 7. The gambler - Kenny Rogers 8. Hills - Bertolf 9. Everybody knows - Leonard Cohen 10. Dis nie hoe ons totsiens moet se - Koos van der Merwe 11. Over the rainbow - Israel Kamakawiwo?ole 12. O malhao - Amalia Rodrigues 13. Geld maakt niet gelukkig - Huub van der Lubbe 14. Some of that sunshine - Karrin Allyson 15. For Sephora - Rosenberg Trio Uur 2 1. Mr. President - Randy Neman 2. Je t?appartiens - Gilbert Becaud 3. Niet ongelukkig - Lieven Tavernier 4. Funny how time slips away - BB King and Bobby Bland 5. Show me the meaning of being lonely - Anna Ternheim 6. Oblivious desire - Danny Vera 7. La mezza luna - Adriano Celentano 8. Waar is de liefde nu naartoe - Peter van Rooijen 9. My Sunday fella - Victoria Hart 10. Nice work if you can get it - Frank Sinatra 11. Wintertime - Norah Jones 12. Iemanja - Angelique Kidjo 13. Money is king - Leyla McCalla 14. Magical mystery tour - Beatles 15. Uncle Ezra - Georgie Fame

My Sunday shows will be a series of visualisations for the next few weeks. Instead of doing theory, we will be doing techniques. This particular technique shows you how to create more love in your life by actively choosing to send love to others. Level 1 - Sending love to people you do love. Level 2 - Sending it to people you are neutral towards. Level 3 - Sending it to people you struggle to love or even hate. Give it a try and if you're skeptical... REALLY give it a try!  

This is our first episode of ODD EYE - the Loona Theory Podcast! Please bear with us as we learn how to speak~ We're starting the series off with basic overviews of each subunit, specifically covering LOONA 1/3 this time around. They're so good! 7:27 - HeeJin "ViVid" 17:45 - HyunJin "Around You" 20:15 - HeeJin & HyunJin "I'll Be There" 22:49 - HaSeul "Let Me In" 31:13 - HeeJin, HyunJin & HaSeul "The Carol" 36:25 - YeoJin "Kiss Later" 41:19 - "My Sunday" & "My Melody" 44:12 - LOONA 1/3 "Love & Live" 49:53 - ViVi "Every Day I Love You" 55:37 - LOONA 1/4 "Sonatine" ??? somewhere in there we talk about ViVi "Every Day I Need You" 1:05:16 - LOONA 1/3 "Rain 51db"

The Slightly Indifferent Product Review Show- Episode 196 Listen Now! Host – Slothen Guests- Lore,  Detective 9, and Crow In this episode of the Slightly Indifferent Product Review Show we review Big Bite Dark Chocolate S’mores, Veri Organic Ginger ale and Orange Opening Song – AMERICAN PALE ALE by My Sunday …