How to get from the sofa to the finish line... in 12 (moderately) easy weeks!

Whether you're leading a group in the spiritual/fitness challenge, or you're doing it on your own, we know that preparing for success is the first step for reaching it.  So congratulations - you've taken the first step toward improving your spiritual and physical health, and impacting our community for Life!


Week #1      Know Your Goal

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We are so very excited you are joining us on this venture to save and transform lives through our annual Walk for Life/5k LifeRun event!

Our hope is the next 12 weeks will draw you closer to God, encourage your involvement with others and get you more healthy physically.

We have 3 components to each meeting:

  • Encouragement from the Bible

  • Physical exercise

  • Personal note from CPC

CPC of Greater Phoenix exists to turn the hearts of mothers to their children, and the hearts of parents to their Heavenly Father.  We promote the values of: the Sanctity of Human Life, Biblical Sexual Integrity and Marital Fidelity by establishing life-affirming ministries to serve the hurting and needy in our community, equip the church and transform the culture.
— CPC Mission Statement

Points to Ponder:

What is your mission (goal) for the next 12 weeks?

  • Is this the first time you have participated in our event?

  • Are you trying to best your 5K run time?

  • Maybe you want to get off the couch and get outside more?

  • Gather your family together and help a great cause?

  • Make new friends?

  • Work yourself into the elite Dave’s Dinner Club group?

Whatever your personal reason for committing to the next 12 weeks of exercise and choosing sponsors to help CPC of Greater Phoenix, we would like to encourage you to remember a couple of Scriptures….

“Where there is no vision, the people perish”
— Proverbs 28:18
 “In Him we live, and move, and have our being”
— Acts 17:28

Start with prayer. Read the subject for the week, the CPC encouragement and discuss as a group (perhaps while stretching). Complete the physical portion, close in prayer and dismiss.

A couple of suggested options as to how you can facilitate the physical portion of your group meetings:

Distance: plot out a 3.1 (5k run distance) to walk / run each week.  This could be an “out and back” or a “full loop”. Take a few minutes on google maps to route your course. This endeavor may be challenging for some of your group members and the more you have planned ahead of time the simpler it will go.

Time: plan to walk / run for 30 minutes. This option is nice if you are meeting at your church and using the perimeter of your parking lot.

Physical Exercise:

  • Run 1 minute / walk 3 minutes. Repeat 5 times .


Week 2: Timing


Leaders: Was everyone in your group able to answer last week’s question of why they are entering this event? 

Unless your answer was to best your personal 5k time, you don’t need to be worried about speed. Some people are able to race hard and fast, others of us, not so much.

A 6'2", 300 pound man should not set himself up for disappointment by thinking he should run as fast as a 5'10", 125 pound man. It is important in the training process to be consistent.  Just as in Bible reading, we get more out of it when we do it on a daily basis as opposed to once a week. The point is to get out there, get healthy, have fun and remember you are supporting a great cause!  

CPC of Greater Phoenix personal testimony…”I never wanted kids”. She was 16 and adamant. “It’s not that I don’t like them,” she said, “it’s just because the guy never sticks around. That’s what happened to my mom, and that’s what happened to me.”   Even after her ultrasound, she was determined to get an abortion. I encouraged her to come back for a follow-up appointment, and when I asked how she was doing she said “My mom and stepdad said if I would have the baby, they would take it in like their own so I could finish school. I thought that was pretty cool – my stepdad even said: let’s go buy some diapers!” she said, but she was still weighing her options and would let me know what she decided.

About a week later, she texted me:  Hi, it’s A. I just found your number and remembered I was supposed to text you. BTW I have decided to keep the baby. Oh, I’m the girl from the clinic you work at. Did you say you guys have classes where I can get stuff for my baby?

Since then, we have had several conversations, and I have offered her a second ultrasound and LifePath Classes. The last time I saw her, she was on her way to meet with her new ob/gyn.
— A Client Advocate's experience with her teenage client

Points to Ponder:

  • How consistent am I in spending time taking care of my physical being?

  • How consistent am I in spending time taking care of my spiritual well-being?

  • What can I do this week to improve how I spend my time?

Physical Exercise:

  • Run 90 seconds / walk 3 minutes. Repeat 5 times.

Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.
— Joshua 1:9

Week 3:      Prayer

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It has been said that to see what your personal values are you simply need to open your calendar and your checkbook. They will give you a good overview of how you spend your time, energy and money.  We want to encourage you that preparing to run a 5k can indeed be a great time spent in prayer. Not only the quick prayers of “Lord, help me through this”, but you can make great use of your training time by praying for the needs of others.

We have one runner who had dedicated a full marathon to prayer. They took the time to seek out 26 different people (most, who through physical limitations did not have the ability to run a marathon). Each person was asked to randomly choose 3 numbers between 1-26. The list was made and for whatever number (mile) their name was next to, the runner prayed for them during that mile.

CPC of Greater Phoenix values prayer greatly. In fact, at each of our centers we start each day in a focused prayer time.  Sometimes we receive specific requests from our volunteers or financial partners, other times we pray for our cities and for God’s will to be accomplished.  Once a month we actually close our offices to have a time of worship and prayer together as a staff.

Be joyful in hope, patient in affliction, faithful in prayer
— Romans 12:12

Points to Ponder:

  • How is my prayer life?

  • Is this something I need to spend more energy on?

  • Does my church have a prayer group I could become a part of?

Physical Exercise:

  • Run 2 minutes / walk 2 minutes. Repeat 5 times.


Week #4      Nutrients


Nutrition advice is everywhere. Most people have an opinion on what is best. With everything available from pre-race foods to post-workout recovery drinks, it can truly be overwhelming how much information there is regarding nutrition. Should I drink coffee before working out? How much water is enough? Which sport drink is healthy? Do I really have to have a recovery drink within 30 minutes of working out?

We don’t want you to get discouraged with all of this, but want to encourage you to get to know your body and what it responds best to. For some, it may be a vegan diet, for others a Mediterranean or Paleo diet.  If this is something new to you, try keeping a food diary and record the foods that make you feel amazing (or not so great).

CPC of Greater Phoenix takes time to encourage healthy nutrition for the expectant mothers through our LifePath Prenatal Care.  Our clients are now able to be treated by our professional medical staff throughout their pregnancy and through delivery. We also offer classes for the parents from ‘Bonding with your Baby’ to Toddler nutrition.

After all, no one ever hated their own body, but they feed and care for their body just as Christ does the church.
— Ephesians 5:29

Points to Ponder:

  • Since my body is a temple of the Holy Spirit (1 Cor 6:19), how am I honoring God with my nutrition

Physical Exercise:

  • Run 2 minutes / walk 2 minutes. Repeat 5 times.


Week #5      Getting The Gear


Have you heard the phrase “pay now or pay later”? With walking / running shoes we can either pay upfront for great shoes or pay the doctor later after training in ‘regular’ shoes. How important is the gear? If nothing else, we encourage you to invest in a good pair of walking / running shoes.  Now if you want to get all snazzy and have the latest and greatest in walking / running gear (socks, specialty shorts, hats, water bottles, neck cooling devices, reflective packs, etc.) we hope you completely enjoy the experience of choosing new stuff for the CPC Walk For Life/ 5k LifeRun on April 14th!

CPC of Greater Phoenix has baby boutiques filled with all sorts of ‘gear’ for babies such as diapers, clothing, handmade baby quilts, books, car seats, and cribs (wonderful items that have all been donated).  The parents can shop in the baby boutique using only “baby bucks” that they earn by attending Parenting Classes offered at CPC.

At that time the kingdom of heaven will be like ten virgins who took their lamps and went out to meet the bridegroom. Five of them were foolish and five were wise. The foolish ones took their lamps but did not take any oil with them. The wise ones, however, took oil in jars along with their lamps.
— Matthew 25:1-4

Points to Ponder:

  • How am I prepared physically for a race?

  • What about the race of life; am I prepared for the things God is calling me to?

Physical Exercise:

  • Run 3 minutes / walk 2 minutes. Repeat 4 times.


Week #6     Motivating Factors

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Hopefully you have been able to answer the question from week one as to what is motivating you to complete your 2.5 mile Walk for Life or the 5k LifeRun. Knowing a purpose helps us through, doesn’t it? Take time to share with the people in the group what your motivation is.

CPC of Greater Phoenix exists because of the mission field created by abortion. Our motivating factors are to save lives and protect futures. We are able to do this through preaching the Gospel of Christ as well as utilizing medical services to make it possible for women to say "Yes" to LIFE.

Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air”.  
— 1 Corinthians 9:26

Points to Ponder:

  • Do I have goals? If so, am I accomplishing them?

  • If not, is this something God wants me to look at doing?

Physical Exercise:

  • Run 4 minutes / walk 2 minutes. Repeat 4 times.


Week 7:     Image


Have you heard that we are made in the image of Christ?  Through society, personal experiences, social media, expectations of ourselves and others, we sometimes get a skewed view of our image. Whether that is your physical or emotional image, there are times we need encouragement from God’s word to reconcile our thoughts of ourselves with the Truth. Take time to tell others in your group something positive and God honoring about their image (as we tend to judge ourselves harshly in this area).

The emotional and spiritual aftermath of abortion or abuse often leaves women and men dealing with shame, guilt, regret and loss. Because we believe God wants us to walk in wholeness and experience His forgiveness and restoration, we offer PACE (Post Abortive Care and Education) and MTS (Mending The Soul) groups.

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.
— 1 Corinthians 6:19-20

Points to Ponder:

  • What does the Bible say about my image?

  • How can I reflect the image of Christ in all I do?

Phy sical Exercise:

  • Run 6 minutes / walk 2 minutes. Repeat 3 times.


Week 8:      Listening

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Injury prevention is a hot topic.  Whether those in your group are novice walkers/ runners or have been active their whole lives, we can all use encouragement and advice. Listening to your body is very important and learning from those who are professional in the field of walking/ running is a wise thing to do. Most injuries are from not stretching and/or trying to go too far too fast. If you have hurt yourself and ice & rest have not helped after 3 days, you should consider seeking medical attention or you may risk greater or permanent injury.

CPC of Greater Phoenix LifePath Parenting Program is designed to equip our clients with the knowledge, tools and skills they need to be effective parents and nurture a strong bond between them and their child. Parenting isn’t for the faint of heart – it helps our clients to know that they are not alone and they have someone to turn to when they have questions and concerns.

Listen to advice and accept instruction, that you may gain wisdom in the future.
— Proverbs 19:20

Points to Ponder:

  • Do I have any advice and wisdom I could offer those who come to CPC of Greater Phoenix?

  • Should I consider becoming a volunteer at CPC of Greater Phoenix?

Physical Exercise:

  • Run 8 minutes / walk 2 minutes. Repeat 3 times.


Week 9:      Finding Joy


Runner's High is possibly something your group has heard of or even experienced. The physiological response of runner's high is when the endorphins are released into the body after a period of physical exertion. A lot of people have even developed an ‘addiction’ to endorphin release and feel the need to exercise each day. It can be compared to finding joy in what you are doing. Eric Liddell (Chariots of Fire -1924 Olympics) “God made me fast. And when I run I feel His pleasure. We are all missionaries. Wherever we go we either bring people nearer to Christ or repel them from Christ.”

CPC of Greater Phoenix puts out Life Alerts on our social media accounts. These are moments of celebration when a client has either chosen new life in Christ and/ or to save the life of their unborn baby.

May we shout for joy over your salvation, and in the name of our God set up our banners! May the Lord fulfill all your petitions!
— Psalm 20:5

Points to Ponder:

  • Does my life (actions toward others, thoughts, words) draw others toward Christ or repel them from Him?

Physical Exercise:

  • Run 9 minutes / walk 1 minute. Repeat 3 times.


Week 10:      Worship


Worship is what we as Christ followers are created for.  We mostly associate worship with music. However, there are other ways to show Christ that we worship Him. It is an attitude of the heart. Surrendering to His will in each situation is an act of worship. Doing the very best with what is before you ( serving behind the scenes, helping in kid’s ministry, being on the front lines) is worship. For the purpose of today’s gathering, we want to encourage you to choose to use your time walking/ running as a form of worship. Loading an ipod or your phone with worship music is also a great way to keep your focus on Christ as you walk/ run!

CPC of Greater Phoenix shows worship by desiring to bring honor to God in all we do.

Yet a time is coming and has now come when the true worshipers will worship the Father in Spirit and Truth, for they are the kind of worshipers the Father seeks.
— John 4:23

Points to Ponder:

  • Do I live a life of worship/ surrender?

  • What does that look like in my life?

Physical Exercise:

  • Run 10 minutes / walk 1 minute. Repeat 3 times.


Week 11:  Unity in Teamwork

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Unity is essential in teamwork. The beauty of a fundraising team such as yours is the joy of a collective goal as well as possible personal goals.

CPC of Greater Phoenix has churches in the valley that have partnered with our ministry. We are so very grateful for the opportunity to come alongside Christ honoring organizations and work as a team to spread the Gospel of Christ. Many thanks to those churches!!

Behold, how good and pleasant it is when brothers dwell in unity!
— Psalm 133:1

Points to Ponder:

  • How is my church involved in the community?

  • Am I doing all I can to facilitate teamwork in the church, in my family?

Physical Exercise:

  • Run 15 minutes / walk 1 minute. Repeat 2 times.


Week 12:      Run to Save a Life!

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Have you known someone who had an abortion or was a teen mom? Did they have opportunity to be ministered to by an organization such as CPC of Greater Phoenix? This ministry is so vital to bring hope to our community and YOU have been an important part of that! Thank you!

CPC of Greater Phoenix truly appreciates all you are doing to save a life! On average it costs $1200 to save a life. For those of you who have been able to raise $1200, you are automatically inducted into the elite DAVE’S DINNER CLUB. Dave’s Dinner Club Members enjoy a themed evening where we take time to honor and thank you for having a heart for LIFE!!  You and a guest will be invited to attend this special event dinner hosted by the President and Executive Director of CPC.

…but the people who know their God will stand firm and take action.
— Daniel 11:32

Points to Ponder:

  • Will I become a member of the elite Dave’s Walk For Life Dinner Club this year?

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