The body for life plan is still going strong! 5 days in and I feel incredible!! Sorry I haven't been updating, but my schedule has ended up being a lot more demanding than planned. I will try to update at least once a week to keep everyone up to date on what's going on!
If you're still sticking exercise out, good for you! Keep it up!! I want you to accomplish all of your goals! If you ever have a question, just leave a comment and i'll get back to you! :)
Good luck! I'll update soon!!
Thursday, June 10, 2010
Tuesday, June 8, 2010
just when i thought i was educated...
"Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom."
-2 Cor. 3:17
I have learned a whole lot of stuff in the past 4 days that I never knew about fitness. Some things that I had believed for a while ended up being proved false. It's been quite a learning experience, but I've really enjoyed it. I started reading a lot of exercise information by Bill Phillips. He's the creator of the Body for Life program. I shocked myself when I said this at first, but this guy makes Jillian Michaels workouts and nutrition look easy! Jillian is a lot more hard-core and getting things done a lot faster, but does not really give a lot of advice on how to stay fit once you get there. Bill Phillips is all about being healthy for the rest of your life. His programs are slow and steady. Which is a huge test to my patience, but I am enjoying it so far!
I've been working on his body for life program for 2 days and am feeling more sore and energized than I ever did with Jillian. (please know I highly respect Jillian, she is one of my heroes). I am one of those people that wants to help others be healthy forever, not just shed a few pounds and leave it at that.
Yesterday was my first day in this Body for Life challenge, I've almost finished the entire book and have started the success journal. Upper body workouts was a part of day 1. I'm not used to working out the entire upper body in one day, so it was definitely a challenge. I'm feeling a good soreness and felt great going into day 2. Lifting during this program is in stages. You do 1 exercise per body part 4 times with different amounts of weight. You have a "warm up round" with a level 5 intensity (the intensity stages go 1-10). Then you move up from there, without exceeding a level 8. Then you get to what's called a "high point set" meaning you gotta give it everything you got. Convince yourself that you can lift a weight 12 times when you're mind is telling you that you can only lift is 8 times. Talk about working out your mental health. I struggled, but felt very accomplished in the end.
Also, no calorie counting with this one. You go by serving sizes. Just need the size of your palm and the size of your first and you're good to go!
I absolutely love the nutrition part of this program! 6 small meals a day. 4 meals is a protein and a complex carb and 2 meals is a protein, complex carb and a vegetable. I have learned that when I'm not thirsty, I really am, as I am supposed to get down 10 glasses of water a day. For those of you that know me, you know I struggle drinking water. It's not that I don't like it, I just never feel thirsty. I'm lucky to get a bottle of water in a day. Then there is the beloved "off day." Oh my, how I love off days. Being able to eat whatever you want. I didn't learn the significance of an "off day" until this past weekend. When you finally start getting your nutrition under control. For psychological and metabolical purposes, it's essential to have an off day. It first off helps you fill your craving so you don't go insane and it jumps your metabolism by making it work a bit harder. You're body doesn't know what to do with the junk that you're putting in it, so it passes it right along without doing anything with it.
I recommend every body to take a stab at this, but if it's not something that is practical for you, then keep looking. Make it fun!
I feel a lot more "free" now that I'm not tied down by a bunch of rules. I caught myself stressing out about it, and that's not what this should be about. My desire is to be healthy and feel healthy, that's what I want everyone to do. Which is part of the reason I'm sharing my experiences with you.
God is doing some amazing things! I feel as though a lot of people are on the verge of break through. I believe that there is freedom in Christ. Where the Spirit of the Lord is there is freedom. Cast all your cares upon Him. If there is something that you're truly believing God for, then ask Him. Believe it with your whole heart and seek whole-heartedly after Him! I believe blessings are about to rain down on people who have been seeking break through!
My dad, brother, uncle and some other guys from my church are in the Dominican Republic right now doing some construction work as a mission trip. I am excited to hear all about the trip when they get back. If you would keep them in your prayers, I would greatly appreciate it.
-2 Cor. 3:17
I have learned a whole lot of stuff in the past 4 days that I never knew about fitness. Some things that I had believed for a while ended up being proved false. It's been quite a learning experience, but I've really enjoyed it. I started reading a lot of exercise information by Bill Phillips. He's the creator of the Body for Life program. I shocked myself when I said this at first, but this guy makes Jillian Michaels workouts and nutrition look easy! Jillian is a lot more hard-core and getting things done a lot faster, but does not really give a lot of advice on how to stay fit once you get there. Bill Phillips is all about being healthy for the rest of your life. His programs are slow and steady. Which is a huge test to my patience, but I am enjoying it so far!
I've been working on his body for life program for 2 days and am feeling more sore and energized than I ever did with Jillian. (please know I highly respect Jillian, she is one of my heroes). I am one of those people that wants to help others be healthy forever, not just shed a few pounds and leave it at that.
Yesterday was my first day in this Body for Life challenge, I've almost finished the entire book and have started the success journal. Upper body workouts was a part of day 1. I'm not used to working out the entire upper body in one day, so it was definitely a challenge. I'm feeling a good soreness and felt great going into day 2. Lifting during this program is in stages. You do 1 exercise per body part 4 times with different amounts of weight. You have a "warm up round" with a level 5 intensity (the intensity stages go 1-10). Then you move up from there, without exceeding a level 8. Then you get to what's called a "high point set" meaning you gotta give it everything you got. Convince yourself that you can lift a weight 12 times when you're mind is telling you that you can only lift is 8 times. Talk about working out your mental health. I struggled, but felt very accomplished in the end.
Also, no calorie counting with this one. You go by serving sizes. Just need the size of your palm and the size of your first and you're good to go!
I absolutely love the nutrition part of this program! 6 small meals a day. 4 meals is a protein and a complex carb and 2 meals is a protein, complex carb and a vegetable. I have learned that when I'm not thirsty, I really am, as I am supposed to get down 10 glasses of water a day. For those of you that know me, you know I struggle drinking water. It's not that I don't like it, I just never feel thirsty. I'm lucky to get a bottle of water in a day. Then there is the beloved "off day." Oh my, how I love off days. Being able to eat whatever you want. I didn't learn the significance of an "off day" until this past weekend. When you finally start getting your nutrition under control. For psychological and metabolical purposes, it's essential to have an off day. It first off helps you fill your craving so you don't go insane and it jumps your metabolism by making it work a bit harder. You're body doesn't know what to do with the junk that you're putting in it, so it passes it right along without doing anything with it.
I recommend every body to take a stab at this, but if it's not something that is practical for you, then keep looking. Make it fun!
I feel a lot more "free" now that I'm not tied down by a bunch of rules. I caught myself stressing out about it, and that's not what this should be about. My desire is to be healthy and feel healthy, that's what I want everyone to do. Which is part of the reason I'm sharing my experiences with you.
God is doing some amazing things! I feel as though a lot of people are on the verge of break through. I believe that there is freedom in Christ. Where the Spirit of the Lord is there is freedom. Cast all your cares upon Him. If there is something that you're truly believing God for, then ask Him. Believe it with your whole heart and seek whole-heartedly after Him! I believe blessings are about to rain down on people who have been seeking break through!
My dad, brother, uncle and some other guys from my church are in the Dominican Republic right now doing some construction work as a mission trip. I am excited to hear all about the trip when they get back. If you would keep them in your prayers, I would greatly appreciate it.
Thursday, June 3, 2010
it's hard-core now!
Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers.
But his delight is in the law of the LORD, and on his law he meditates day and night.
He is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither. Whatever he does prospers."
-Psalm 1:1-3
So memorial day weekend is really great and all, but my gosh it's hard to stick to your diet. I went to visit my lovely friends from college since I do not get to see them over the summer earlier this week! It was so great to see them again! The only challenging part of the two days that I was gone was that I ate out every single meal. Talk about tough stuff! I automatically chose salads, but there's a lot to consider when you order a salad. Like: what do they marinate the chicken (or other type of meat in)? How much cheese is on it, how much dressing did they put on it...ALWAYS ALWAYS ALWAYS get dressing on the side. I think I did ok, but I still felt sick after eating out all those meals.
I finally started back at my gym this morning, which was extremely nice to see familiar faces once again. I found a more practical plan that I'm tweaking a bit to fit for me. I recommend Body for Life. The nutrition is so much more practical than Jillian Michaels, (Sorry Jillian, you're still my hero, though)! :) Now, the nutrition isn't the most exciting... but hey, when it comes to nutrition, most people's motto should be "The blander the better"!! :) It calls for a lot of lean protein, a lot of vegetables and good complex carbohydrates. Once you get the ball rolling and can model out what you want for yourself, you don't necessarily have to follow a written book. I just do it for fun sometimes, to experiment so I can form an opinion. (yes, I know, it's weird). Most of the time, I read fitness and nutrition books for knowledge, i don't even do what half of them say. It's just a fun thing to learn.
I really feel like God has been moving lately. What is he doing? I have no idea. I feel like this is a time of preparation for something big. Sometimes I put God into a box, actually most of the time I do. I truly believe that God is going to do things in my life that are surprising, but in a good way, of course. I challenge you to let God help your faith grow. Believe for the impossible. Believe for healing. Believe that He will prosper you, because He will! We also must remember that God's plan for us is better than any plan that we could imagine for ourselves. We really don't give God enough credit sometimes, even though He assures us that He has everything in control. I used to be quite the worrier. I would worry when I didn't have anything to worry about. God is slowly healing me of that, and let me tell you, life is a lot more smooth and relaxing when you cast all of Your worries and burdens on Him. Let Him mold you into who He wants you to be!
But his delight is in the law of the LORD, and on his law he meditates day and night.
He is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither. Whatever he does prospers."
-Psalm 1:1-3
So memorial day weekend is really great and all, but my gosh it's hard to stick to your diet. I went to visit my lovely friends from college since I do not get to see them over the summer earlier this week! It was so great to see them again! The only challenging part of the two days that I was gone was that I ate out every single meal. Talk about tough stuff! I automatically chose salads, but there's a lot to consider when you order a salad. Like: what do they marinate the chicken (or other type of meat in)? How much cheese is on it, how much dressing did they put on it...ALWAYS ALWAYS ALWAYS get dressing on the side. I think I did ok, but I still felt sick after eating out all those meals.
I finally started back at my gym this morning, which was extremely nice to see familiar faces once again. I found a more practical plan that I'm tweaking a bit to fit for me. I recommend Body for Life. The nutrition is so much more practical than Jillian Michaels, (Sorry Jillian, you're still my hero, though)! :) Now, the nutrition isn't the most exciting... but hey, when it comes to nutrition, most people's motto should be "The blander the better"!! :) It calls for a lot of lean protein, a lot of vegetables and good complex carbohydrates. Once you get the ball rolling and can model out what you want for yourself, you don't necessarily have to follow a written book. I just do it for fun sometimes, to experiment so I can form an opinion. (yes, I know, it's weird). Most of the time, I read fitness and nutrition books for knowledge, i don't even do what half of them say. It's just a fun thing to learn.
I really feel like God has been moving lately. What is he doing? I have no idea. I feel like this is a time of preparation for something big. Sometimes I put God into a box, actually most of the time I do. I truly believe that God is going to do things in my life that are surprising, but in a good way, of course. I challenge you to let God help your faith grow. Believe for the impossible. Believe for healing. Believe that He will prosper you, because He will! We also must remember that God's plan for us is better than any plan that we could imagine for ourselves. We really don't give God enough credit sometimes, even though He assures us that He has everything in control. I used to be quite the worrier. I would worry when I didn't have anything to worry about. God is slowly healing me of that, and let me tell you, life is a lot more smooth and relaxing when you cast all of Your worries and burdens on Him. Let Him mold you into who He wants you to be!
Monday, May 31, 2010
This has nothing to do with exercise...
Today is Memorial Day.
Thank you to every single man and woman that has ever served our country. It is because of you that I am free to live in this wonderful country. I do not have to worry about being in imminent danger when I walk outside my front door. I am free to worship the one true God that is illegal to worship in many other countries. I am free to celebrate my freedom that I so often take advantage of. It is because of you that I live free. There is nothing that I will ever be able to repay you for all that you have done and all that you have sacrificed for me.
Thank you! May God bless you and protect you no matter where you are sent. You deserve only the best!
Thank you to every single man and woman that has ever served our country. It is because of you that I am free to live in this wonderful country. I do not have to worry about being in imminent danger when I walk outside my front door. I am free to worship the one true God that is illegal to worship in many other countries. I am free to celebrate my freedom that I so often take advantage of. It is because of you that I live free. There is nothing that I will ever be able to repay you for all that you have done and all that you have sacrificed for me.
Thank you! May God bless you and protect you no matter where you are sent. You deserve only the best!
Sunday, May 30, 2010
Do as I say, not as I do...
"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
Ok, so you know how I was telling you about how you need to be careful about taking a "rest" day. (Because one day will turn into two etc..) yeah, that kinda happened to me. :/ I know, how terrible, but i'll be honest, I didn't work out on Thursday or Friday. I travelled a lot this week, but it is still no excuse. I could have made time. Today I got my butt handed to me. I was doing real well running one mile everyday, but you'll never believe how bad running a mile hurts after not running for three days. I was in PAIN!!! So, my lesson has been learned. I will forevermore not take three running days off, because it is a pain in the butt (literally) when trying to start back!
My challenge to you today is to stick with it! No matter what excuse you come up with, there is always a way to fit a tiny work out in. Whether it's going up and down your stairs at your house, running down the street or any other exercise you can think of. Just keep your body moving. I will tell you that I stayed right on track with the nutrition, which is good, because if I hadn't- running a mile would've been a lot more painful that it was this morning. Never give up, especially after you hit a bump in the road or mess up. It's not the end of the world. Wellness is a learning experience, it's never something that can be perfected, but you can be successful. Start out with cutting out the foods that you are extremely bad for you. (Fruit instead of fries, baked potato instead of mashed potato etc). Try cutting out as much carbonated and caffeinated drinks as possible (I know it's hard, that's probably my biggest dietary weakness). Drink lots of water. Perservere, I promise if you truly make an effort to become healthier and make better choices, you will be successful. It's up to you how "hard-core" you decide to go. People work and train in many different ways for many different reasons. Do what works best for you! Don't follow a bunch of rules, because those rules will easily be broken. This is one of the only times where rules are open to be tweaked and made to work for you!
There are some days where I feel like I can't accomplish the goals that I have set for myself. It's important to hand it all over to God. He will give you the strength to perservere and fulfill to the desire that He has put in your heart. (As long as the desire is from Him and honorable to Him, of course)! Do not be afraid of a new challenge, especially if it's a difficult one. Be strong and courageous! :)
Ok, so you know how I was telling you about how you need to be careful about taking a "rest" day. (Because one day will turn into two etc..) yeah, that kinda happened to me. :/ I know, how terrible, but i'll be honest, I didn't work out on Thursday or Friday. I travelled a lot this week, but it is still no excuse. I could have made time. Today I got my butt handed to me. I was doing real well running one mile everyday, but you'll never believe how bad running a mile hurts after not running for three days. I was in PAIN!!! So, my lesson has been learned. I will forevermore not take three running days off, because it is a pain in the butt (literally) when trying to start back!
My challenge to you today is to stick with it! No matter what excuse you come up with, there is always a way to fit a tiny work out in. Whether it's going up and down your stairs at your house, running down the street or any other exercise you can think of. Just keep your body moving. I will tell you that I stayed right on track with the nutrition, which is good, because if I hadn't- running a mile would've been a lot more painful that it was this morning. Never give up, especially after you hit a bump in the road or mess up. It's not the end of the world. Wellness is a learning experience, it's never something that can be perfected, but you can be successful. Start out with cutting out the foods that you are extremely bad for you. (Fruit instead of fries, baked potato instead of mashed potato etc). Try cutting out as much carbonated and caffeinated drinks as possible (I know it's hard, that's probably my biggest dietary weakness). Drink lots of water. Perservere, I promise if you truly make an effort to become healthier and make better choices, you will be successful. It's up to you how "hard-core" you decide to go. People work and train in many different ways for many different reasons. Do what works best for you! Don't follow a bunch of rules, because those rules will easily be broken. This is one of the only times where rules are open to be tweaked and made to work for you!
There are some days where I feel like I can't accomplish the goals that I have set for myself. It's important to hand it all over to God. He will give you the strength to perservere and fulfill to the desire that He has put in your heart. (As long as the desire is from Him and honorable to Him, of course)! Do not be afraid of a new challenge, especially if it's a difficult one. Be strong and courageous! :)
Wednesday, May 26, 2010
It's not everyday you find free chapstick...
"A cheerful heart is good medicine..."
-Proverbs 17:22a
So today Emily and I may have had a little too much fun at the gym, but we got a killer ab workout in with all of the laughs. I think her and I both did not get enough sleep and were delusional. I decided to give some new ab workouts a try and apparently everyone in the gym on a tredmill found us exercising way more interesting than what was being played on the televisions. We worked out our obliques with a medicine ball, standing back to back and rotating while passing the ball. It's a great workout (and apparently people find humor in watching too). I could not stop laughing, it was extremely awkward. People would not stop staring (hence is why I made Emily face everyone and I stood behind her). ;) Hyper-extensions were next and while I was in the middle of a set, Emily brings over a kettle bell. I guess she wanted to make the drill a bit harder, unfortunately the kettle bell felt to be about 3 pounds. (Gee, seems like she thinks i'm strong, huh)? So I threw it down and now she's almost on the floor hysterically laughing. While causing a big scene, she finds chapstick on the floor and yells "Free Chapstick!!" My gosh I'm glad we got out of there. I don't recommend this behavior at the gym, but this morning I just couldn't help it. We did get a great chest and back workout in before the madness began. I'll stick with the excuse that Jesus gave us a lot of joy this morning! :)
I truly believe that people need to learn to laugh at themselves more. Don't be so embarrassed all the time. Let loose and just enjoy the life and the personality that God gave you. Everyone has their quirks and everyone has their moments. Just learn to laugh and have a good time. The Lord wants us to have a joyful Spirit. It makes Him rejoice! Smile when your day isn't going your way, maybe even throw in some laughs. People are watching to see how you will react when something isn't going your way. Especially if they know you follow Jesus. I know it's hard sometimes to not throw yourself a pity party (I threw myself a pretty darn good one earlier this week). But I've learned that everything isn't going to go smoothly all the time. There has to be bumps in the road in order to become a better person and a better Christian. I can look back on just about every pity party i've ever had and laugh about it now. Enjoy life and know that it's all a big lesson to develop character (and flexibility sometimes too). Smile, laugh and goof off today. Enjoy the presence of the Lord!! A cheerful Spirit makes good medicine! :) Be positive about all that's going on in your life, whether it be good or bad! Go buy some chapstick! (Please, don't ever pick up chapstick off of a gym floor. It is not intended to be a free gift. Emily and I kindly left it for someone else)! :)
-Proverbs 17:22a
So today Emily and I may have had a little too much fun at the gym, but we got a killer ab workout in with all of the laughs. I think her and I both did not get enough sleep and were delusional. I decided to give some new ab workouts a try and apparently everyone in the gym on a tredmill found us exercising way more interesting than what was being played on the televisions. We worked out our obliques with a medicine ball, standing back to back and rotating while passing the ball. It's a great workout (and apparently people find humor in watching too). I could not stop laughing, it was extremely awkward. People would not stop staring (hence is why I made Emily face everyone and I stood behind her). ;) Hyper-extensions were next and while I was in the middle of a set, Emily brings over a kettle bell. I guess she wanted to make the drill a bit harder, unfortunately the kettle bell felt to be about 3 pounds. (Gee, seems like she thinks i'm strong, huh)? So I threw it down and now she's almost on the floor hysterically laughing. While causing a big scene, she finds chapstick on the floor and yells "Free Chapstick!!" My gosh I'm glad we got out of there. I don't recommend this behavior at the gym, but this morning I just couldn't help it. We did get a great chest and back workout in before the madness began. I'll stick with the excuse that Jesus gave us a lot of joy this morning! :)
I truly believe that people need to learn to laugh at themselves more. Don't be so embarrassed all the time. Let loose and just enjoy the life and the personality that God gave you. Everyone has their quirks and everyone has their moments. Just learn to laugh and have a good time. The Lord wants us to have a joyful Spirit. It makes Him rejoice! Smile when your day isn't going your way, maybe even throw in some laughs. People are watching to see how you will react when something isn't going your way. Especially if they know you follow Jesus. I know it's hard sometimes to not throw yourself a pity party (I threw myself a pretty darn good one earlier this week). But I've learned that everything isn't going to go smoothly all the time. There has to be bumps in the road in order to become a better person and a better Christian. I can look back on just about every pity party i've ever had and laugh about it now. Enjoy life and know that it's all a big lesson to develop character (and flexibility sometimes too). Smile, laugh and goof off today. Enjoy the presence of the Lord!! A cheerful Spirit makes good medicine! :) Be positive about all that's going on in your life, whether it be good or bad! Go buy some chapstick! (Please, don't ever pick up chapstick off of a gym floor. It is not intended to be a free gift. Emily and I kindly left it for someone else)! :)
Tuesday, May 25, 2010
I've got nothin...
"Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you." -Deut. 31:6
Today I got back from my workout and now have a total mind block. I can't think of anything to write. I can say that I ran another mile today and felt extremely accomplished! :)
I guess today I ask you just to reflect on the good things in life. Only positive things. What has God done lately? How is He moving? Then thank him for it. If you want to share, feel free to comment. It's great encouragement to hear when God is working in other people's lives!
Today I got back from my workout and now have a total mind block. I can't think of anything to write. I can say that I ran another mile today and felt extremely accomplished! :)
I guess today I ask you just to reflect on the good things in life. Only positive things. What has God done lately? How is He moving? Then thank him for it. If you want to share, feel free to comment. It's great encouragement to hear when God is working in other people's lives!
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