Tag Archive: fitness


Ok, so I did the bike yesterday and didn’t have time to post.  SORRY!!  It’s been a while since I’ve been on the bike and boy, was I sloooooooooooooow this morning.  WOW!!  😦

But I tell ya’, since doing Turbo Jam’s 20 Minute Workout & Ab Jam the other day, my arms, back, obliques and abs are screeeeaaming!!  We’re a bit saggy yet, but we’ll get there…

So again, since I lack a pool, this morning I did the Turbo Jam 20 Minute Workout with hand weights just to get a few upper body muscles moving (that so helps, by the way, to work through sore muscles) and then planning to get in some cardio later as well.

How’re you doing?

GET UP, AND GET OUT THERE!!!

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!!


Lacking motivation…

I have been writing now for years, but since I felt God calling me to focus more on this writer’s journey several months ago, I have poured myself into spending time in His Word and in prayer over what His plan for me is, and I have at least a couple things straight.

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First and foremost: I am called to love God.  That’s pretty easy…it’s hard not to love and live for someone so AWESOME!!

“You shall love the LORD your God with all your heart and with all your soul and with all your might.”   Deuteronomy 6:5

And secondly:  I’m called to be a help meet and teacher.  That one’s pretty darn obvious, I have a husband and four kids, and also very easy because again, it’s hard not to love and live with five entirely AWESOME peeps!!

Then the LORD God said, “It is not good that the man should be alone; I will make him a helper fit for him.”   Genesis 2:18

“Train up a child in the way he should go; even when he is old he will not depart from it.”   Proverbs 22:6

After that is where things get fuzzy.

I have an intense desire to write and share what God has done in my life, and so am writing, planning on attending a writer’s conference, and planning to write some more.

However since feeling this longing, I have poured myself into using the quiet hours of the morning in prayer… instead of sweat.

I have lost my motivation.

I previously used those hours to first pray and then work out.  I woke at 4:00am (the ONLY time I am not interrupted by the needs of my family) every day.

Don’t get me wrong, I’m still waking at 4:00am, but am now using my work out time to continue in prayer.  And what I have found is; praying for a couple hours straight is so sweet, and adding coffee to the mix??  EVEN BETTER!!

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However… with my spiritual life hopefully heading down the right track, I have found there to be a few side effects;

soft mid-section,

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spreading seat,

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and SERIOUS lack of motivation.

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You see, six years ago after having my 4th child, I was 33 years old, over 230 pounds, depressed, exhausted, and just felt so defeated.  I once heard someone say; “if you get to your goal weight when you’re in your 30’s, it is much more easy to maintain that weight as you get older.”

I desperately wanted to lose weight, but didn’t know how, and I so wanted to be a good example to my children about how to live a healthy lifestyle.

I started by setting goals each day:

 

A fitness goal:

GET OFF THE DANG COUCH!

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

I began walking for 30 minutes or 1 mile, whichever came first.  Then it became 2 miles.  I started to feel a small urge to run, so I tried it.  And it was awful.  I couldn’t even run 30 seconds straight!  But I kept trying.  So I started small: walk 5 minutes, run 30 seconds, walk 5 minutes, etc…  I slowly got up to 1 minute straight, then 2…

After about 4 months, I was up to over 1 mile running.  It was not fun, but I could do it.  My sister asked me to do a 5k race the following month.  I never thought I could do over 3 miles – but she was told that if you can run 2, then the adrenaline would push you through the rest.  So I signed up, and set my goal to run 2 miles straight.  By the time the race came, I could do 2 miles.  I did finish the race, but the last ½ mile was very, very difficult.  I pushed myself and got through it.  I only stopped 3 times during the race, once for water, and twice for my sister’s untied shoelaces, and just the feeling of accomplishment is what I fell in love with.

A nutrition goal:

STOP BEING SUCH A PIG!

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So, whether you eat or drink, or whatever you do, do all to the glory of God.”   1 Corinthians 10:11

My mother had gone through Weight Watchers, and had all of the books, so I poured through the information and essentially did weight watchers without the corporate weigh-ins.  Meaning; I ate minimal sugar, fat, carbs, caffeine and because I was exercising I ate more lean protein.

A weight goal:

JUST LOSE SOMETHING!

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“to put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds,”     Ephesians 4:22-23

I weighed myself daily, and still do.  My weight fluctuates by about 5 pounds…depending upon what I ate and drank and so forth – so I’m not too much of a stickler on the number, but it does help keep me on track.

And lastly…

REWARD YOURSELF!

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“but lay up for yourselves treasures in heaven…”   Matthew 6:20a

Ok, so the Bible doesn’t tell us to reward ourselves, but in certain cases such as potty training and weight loss, bribing absolutely helps.

I set several longer term goals and rewarded myself when I reached them…and DO NOT use food as a reward!!  I baited myself with things I normally wouldn’t spend money on.

When I reached 200 pounds = Teeth whitening.  190 pounds = Pedicure.  180 pounds = New clothes (that fit!!)  170 pounds = Naval piercing.  160 pounds = Tattoo.

The results??  See for yourself…

2006 ~ 230 lbs

2011 ~ 160 lbs.

So…I guess I need to get back on track.  Stop making excuses and glorify God in every aspect of my life!!

“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

He has clearly given me guidance and passion in writing, and has even given me more time to write…so now it’s time to get back on track and, well… run!!

Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,”   Hebrews 12:1

heehee…

“lay aside every weight…” (Now that’s funny right there!)  as said by Mater from Cars 

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