Category: Fitness


Ok, so I don’t do well having an “off” day.  I find Newton’s First Law of Motion quite accurate:

This law states that if the net force (the vector sum of all forces acting on an object) is zero, then the velocity of the object is constant. Mathematically stated: 


\sum \mathbf{F} = 0 \Rightarrow \frac{d \mathbf{v} }{dt} = 0.

 Consequently:
  • An object that is at rest will stay at rest unless an unbalanced force acts upon it.

Or, blah blah blah… Newton for dummies (ahem, me):  “a body at rest tends to stay at rest…”

If I don’t get up and get going…I won’t get up and get going.  Case in point; because these past few months were focused on prayer instead of movement… ugh, I won’t even share with you those results, that is a mental picture you don’t need!!

“How long will you lie there, O sluggard? When will you arise from your sleep?”   Proverbs 6:9

So!!  Because I don’t have a pool available at the moment, and I was too lazy to get up and do the bike thing at the gym this morning, I decided to put in an old friend…the one that started it all five years ago…the one that got me back into shape…the one I owe all of this crazy fitness stuff to:

Turbo Jam by Chalene Johnson and Beachbody!!

This morning I did the 20 Minute Workout and 20 Minute Abs:

I worked up a sweat, my abs were screaming for me to stop… but I got ‘er done.

What are you doing today to get moving?!!  GET OUT THERE!!

True dat!

Ok, I have slacked faaaaar too long, and I am paying for it on the DREADmill.  Uff, running is so not fun, especially on a narrow, unforgiving, rotating belt, in a spider-filled basement at 4:00am.

“So I do not run aimlessly; I do not box as one beating the air.”   1 Corinthians 9:26

Um, I beg to differ. I seem to be going nowhere fast (or, more like not all that fast) on my dreadmill, but it is what it is.

Yesterday I had a bit of a wake-up call when I realized I am signed up for a sprint distance tri in July, and I have exactly 8 weeks to get my butt in shape.  Yikes, if you’ve seen that, it’s going to take MUCH LONGER than 8 weeks.

So, let’s re-phrase; I have exactly 8 weeks to get ready so I don’t drown, fall off the bike, or pass out.  That would be good.

SO!!  Here’s the training plan; and please ignore the fact that it’s a 10-week training plan, because clearly I will be 2 weeks late for the race should I follow it precisely.

Week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Total

1

Swim-20

Off

Run-25

Swim-25

Bike-45

Off

Run-30

175

Bike-30

2

Swim-25

Off

Run-25

Run-30

Swim-30

Off

Bike-45

185

Bike-30

3

Run-15

Off

Bike-25

Run-15

Bike-25

Off

Swim-20

100

 

4

Run-15

Off

Bike-30

Bike-25

Run-20

Off

Swim-25

115

Open Water

5

Swim-25

Off

Run-35

Bike-50

Swim-30

Off

Run-35

210

Bike-35

6

Swim-25

Off

Run-25

Swim-30

Bike-35

Off

Run-35

205

Bike-35

Run-20

7

Swim-30

Off

Bike-45

Run-45

Swim-35

Off

Bike-60

245

Run-30

8

Swim-20

Off

Run-25

Bike-35

Swim-20

Off

Bike-55

215

Bike-30

Run-30

9

Swim-20

Off

Off

Run-30

Bike-45

Off

Swim-20

115

Open Water

10

Off

Bike-15

Off

Swim-15

Run-15

Off

Race!!!

45

Sprint Distance: Swim – 0.6mi, Bike – 12.4mi, Run – 3.1mi

The way this training plan works, is you go for time, not distance.  If you meet each of these time goals, you will be ready for a sprint distance triathlon after 10 weeks of training.  It does work…I’m proof in the pudding.

“But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”   1 Corinthians 9:27

Yup, been there done that…BUT, this year I’ve got 8 weeks, a few extra lbs. and no pool, so we’ll see how we do.  🙂 I’ve been in worse predicaments.

Can’t recall any at the moment…but I’m sure I have.

So, today I did the 25-RUN.

Come on, who’s with me?

So apparently I have hit a nerve, or perhaps a soft spot (heehee), with my post the other day.  Sounds like many of you are also struggling with motivation… YAY!! I’m not the only one!

I have been asked so many times how I stay motivated.  Although, um… I ask that you do as I say, not as I do because at the moment, if you read my post: Lacking Motivation,  I have not been terribly motivated to work out recently…

BUT, I made up a list of what kept me on track and quite literally going at times;

1st:  Find a workout buddy. 

It’s not only much more fun, but knowing that someone’s waiting for you is motivating in itself!  Some of my peeps and I are blessed enough now to belong to a gym together, but for a long time we used to workout at each other’s homes!

On a side note if you are attempting Shaun T’s Insanity…it is imperative that you get insane together…that workout is seriously CRAZY!!  (but oh so fun with people you can whine with!!)

“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!”   Ecclesiastes 4:9-10

2nd:  Take pictures & measurements. 

(I know, I know, how awful…)  Sometimes it is the best way to track how you’re doing when the scale has decided to go on strike against you!  When you hit a “plateau” in weight loss, it very well could be your body and metabolism changing (which is a great thing, right?!!).  Sometimes the only way to truly see your accomplishments is through a lens or on the measuring tape.  Believe me, after a while the before & after pictures may be what you are most proud of!!
“A full and fair weight you shall have, a full and fair measure you shall have, that your days may be long in the land that the LORD your God is giving you. For all who do such things, all who act dishonestly, are an abomination to the LORD your God.”   Deuteronomy 25:15-16

3rd:  Workout in the early morning.

I have found that getting up early while everyone else is asleep works best for me.  With a hubby & four kids, that’s about the only “me time” I get, and no one misses me while I’m gone.  Plus, after work or at night never seems to work, something always seems to come up or I’m just too tired.  I promise you, the hardest part is getting up!!
“For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”   Galatians 5:17

4th:  Find something you love

Try everything and switch things up to keep it interesting.  I love kickboxing most, but I have tried everything; spinning, running, rock climbing, swimming, biking, zumba, boot camp, etc…  if it’s a chore and you don’t enjoy it, you won’t stick with it.
“Love bears all things, believes all things, hopes all things, endures all things.”   1 Corinthians 13:7

5th:  Set goals to stay motivated.

If you haven’t read my weight loss story: Lacking Motivation, now might be the time.  In 2006 I started eating better, exercising, setting weight goals and rewarding myself when I achieved them.  I have lost 75 pounds and have kept the weight off.

   

“Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable.”   1 Corinthians 9:25

Lastly:  Register for a race.

Since I’ve started all of this, I’ve done several 5k races, 4 sprint triathlons, a couple mud runs (including the Warrior Dash) and a 1/2 marathon!  It is so awesome (once you’re done of course) at the sense of accomplishment & pride you feel completing a race, and it sure helps to keep you motivated to workout!!  (Plus the t-shirts & medals are fun to show off too!) 🙂

“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.”   1 Corinthians 9:24

What I realized though is that we don’t lack motivation in just weight loss, it can apply to everything in life;

Prayer time…

School work…

Household chores…

Bible reading…

Work obligations…

Parenting…

And as long as we seek direction, discipline ourselves, stay the course, and glorify God through every race, every load of laundry, every spreadsheet, every prayer, every test… we’ll be on the right track.

“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”   Colossians 3:17

What area do you need to be more disciplined in?

What’s holding you back?

Make a plan, take a step, and see it through.  No more excuses!!


I Spy a runner

I often say that I am not a runner.  I know how to run, have been known to run, and will run if absolutely necessary, but I prefer only to run when chased.

A friend of mine works as a dental hygienist.  She is in close contact with each patient for about 45 minutes while she cleans their teeth.  She had a patient the other day who, when she sat him down in the chair and asked “What’s new?” responded with, “I got baptized this weekend.”

He’s a runner.

I love that, I envy that.  The boldness some new Christians have.  The excitement, without regret or second guessing, about the decision they made for Christ.  They long to run out and share the gift they received with anyone who will listen and even those who won’t…their faith and belief is pure and child-like.

That is what God wants from us!

“Truly, I say to you, unless you turn and become like children, you will never enter the kingdom of heaven. Whoever humbles himself like this child is the greatest in the kingdom of heaven.”  Matthew 18:3-4

“Let the children come to me, and do not hinder them, for to such belongs the kingdom of God. Truly, I say to you, whoever does not receive the kingdom of God like a child shall not enter it.”  Luke 18:16-17

I love the story of the woman at the well, although I don’t totally “get” her…

You see, she’s a runner. (John 4)  Jesus was exhausted, sitting down by the well, and like hundreds of times before, this Samaritan woman comes to draw water, but receives so much more this time around…

Isn’t that just how God works?!  Using the routine, ordinary, nothing-special-times to get our attention!!

Jesus called the woman out… He spoke of her sin, her deepest secrets, and because He knew her so personally…she believed and immediately ran to tell the people of the city about Him!

“So the woman left her water jar and went away into town and said to the people, ‘Come, see a man who told me all that I ever did…’ Many Samaritans from that town believed in him because of the woman’s testimony…”   John 4:28-29, 39

One summer several years ago at VBS, I had the privilege of speaking to a young girl about Jesus explaining the sacrifice He made for her.  I used the Bible to show her how sin separates us from God forever … but through the price Christ paid for us, we are able to spend eternity with Him should we choose to follow Him and give Him our heart.  She prayed to accept Christ as her Savior and as soon as she finished, without a word she got up, ran into the church and came right out pulling on the arm of her sister, again…running, straight out to me and telling her, “you gotta’ hear this!”

Did I run to tell others after Jesus called me out??

No.

I didn’t run and tell people.  Don’t get me wrong, I was thrilled and excited about my decision, but I was more in awe of what God did for me, than concerned about the loved ones who didn’t know.

I wasn’t a runner.  I just couldn’t wrap my head around how…

He protected me so many times when I acted foolishly.

He loved me while I was, and still am, such a selfish wretch.

He waited patiently when I walked my own path and followed my own desires.

He gave His life for me while I rolled my eyes and shrugged indifferently.

After Jesus’ crucifixion, Mary Magdalene went to His tomb to anoint His broken body with spices.  When she arrived and saw the stone had been rolled away, His body “taken,” she was beside herself.  She couldn’t think straight…  Jesus stood directly in front of her talking to her and she didn’t even recognize Him.  She was so focused on her problems…on herself.

For so long I lived like that.  God spoke to my heart, but I didn’t listen.  He faced me and I didn’t see.

Like Mary, I was blind and turned my own way…until He opened her eyes…

“Jesus said to her, ‘Mary.’ She turned and said to him in Aramaic, ‘Rabboni!’Jesus said to her, ‘Do not cling to me, for I have not yet ascended to the Father; but go to my brothers and say to them, ‘I am ascending to my Father and your Father, to my God and your God.’ Mary Magdalene went (and I’ll bet she ran) and announced to the disciples, ‘I have seen the Lord’”  John 20:16-18

Although she’s a runner, I do “get” Mary Magdalene.

… He went on through cities and villages, proclaiming and bringing the good news of the kingdom of God… and also some women who had been healed of evil spirits and infirmities: Mary, called Magdalene, from whom seven demons had gone out,”   Luke 8:1-2

Ok, I can safely say that I’ve never been controlled by demons, although if you ask my parents, my husband, or my children they might say the jury is still out!!

But, how often am I under their control?  How often do I allow fear and doubt to control me and keep me from running to share my faith?!   Sure, I try in my meager, failing way, to live my life for Christ, but is that enough?

One Halloween a couple years after I was saved, one of my dearest friends from high school who had moved out of state called me.  The first words out of her mouth were, “Are you saved?”

She was a runner.

When the opportunity arises, and it always tends to…especially at the most inopportune time to share Him with others… do I?

Although he wasn’t a runner…yet… I totally “get” Peter.

“While Peter was below in the courtyard, one of the servant girls of the high priest came by. When she saw Peter warming himself, she looked closely at him. ‘You also were with that Nazarene, Jesus,’ she said.

But he denied it. ‘I don’t know or understand what you’re talking about,’ he said, and went out into the entryway.

When the servant girl saw him there, she said again to those standing around, ‘This fellow is one of them.’

Again he denied it.

After a little while, those standing near said to Peter, ‘Surely you are one of them, for you are a Galilean.’

He began to call down curses on himself, and he swore to them, ‘I don’t know this man you’re talking about.’”   Mark 14:66-71

God calls us…

“And Jesus said to them, “Follow me, and I will make you become fishers of men.”   Mark 1:17

God commands us…

“Go into all the world and proclaim the gospel to the whole creation.”   Mark 16:15

God equips us…

“But you will receive power when the Holy Spirit has come upon you, and you will be my witnesses… to the end of the earth.”   Acts 1:8

God teaches us…

“…just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”   John 13:34b-35

Are you a runner?

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