As another competition approaches (This next weekend for all of you interested!), I have to remind myself about the differences in what I am currently doing versus a normal "healthy" lifestyle.
A competitive athelete (whether a football player, swimmer, bodybuilder, etc) all need to train significantly harder than the norm if they want to stay "competitive". However, it is very important to remember that these atheletes are training for a very specific purpose. The average American adult does not need to workout as intensely or as frequently as most competitive atheletes to get their body into or remain in a "healthy" state.
The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) defines healthy exercise guidelines for people under the age of 65 as cardiovascular exercise 3-5 times/week for 20-30 minutes from moderate to vigorous intensity along with resistance training a couple times/week. That is basically all it takes to maintain a healthy body and help diminish the prevalence of chronic diseases.
That, to me, is the baseline standard! Regardless of whatever else is going on in life, I must make sure I am doing at least 3 days of exercise made up of cardio and some strength training. Now, I also realize that 3 days/week is not enough to help me achieve higher strength levels or enough to really help me lose weight. But, it is enough to keep my body happy and help delay muscle atrophy.
To help put this concept into a practical example, let me give you a little history about my bodybuilding career:
I started bodybuilding back in 2003 when I first did the Body-For-Life challenge and became the 1st runner-up in my category. I then competed in my first formal natural bodybuilding competition in the summer of 2004. After that, I competed in the fall of 2005. However, after that competition, I took approximately 3 years off from competing as I finished up my degree. Although, during that time, I still made sure to workout with weights approximately 3-4x's each week and do intense cardio for 20-30mins three times each week. Doing that allowed me to keep my weight at a relatively lean level (+/- 10% bodyfat). I didn't notice much strength gain, but I didn't notice that much muscle atrophy either.
Last year in the summer of 2008, when I decided it was time to get back into bodybuilding, it took about 2 months of hard training (5-6 days/week of strength training and cardio, which is the norm for bodybuilders) to get back to a similar strength level as compared to 2005. From that point, I have been able to keep making gains. However, it wouldn't have been that simple if I didn't keep up the baseline healthy guidelines when my life was too hectic to compete.
I personally don't believe that bodybuilding is for everyone. Just like swimming isn't for everyone (and football or any other sport for that matter). However, I do believe that the baseline healthy guidelines ARE for EVERYONE!
Regardless of your current lifestyle, no excuse is good enough to prevent you from spending 20-30mins, 3-5 days/week on keeping yourself healthy! That is YOUR baseline standard. Even when your mom is in the hospital and the kids are sick! Taking 20 minutes out of the day to give back to yourself will help you become a better you! Doing so will help you cope with whatever life turmoil you are currently going through.
"Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones." Proverbs 3: 7-8 (NIV)
Tuesday, October 27, 2009
Monday, October 19, 2009
Recipes!
Bodybuilders become pretty creative in the kitchen as they get closer and closer to competition time! Since the next competition is less than 2 weeks away (Halloween, Saturday October 31st at Dover High School for anyone interested in attending!), I thought I would share some of the recipes that have been keeping me on track these past few months. These foods will typically be high in protein and some high in good carbohydrates (which means it has plenty of fiber).
Meals:
Homemade Pizza!
Many pizza's are loaded with fat and refined carbs. However, when you make it all yourself, you can change a lot of that to a healthy low-fat, good carb and high protein meal. Here is what we made this past weekend and boy was it yummy!:
Chicken Spinach Supreme Pizza:
Ingredients:
12oz chicken tenderloin (chopped)
1 small bag of whole wheat pizza dough (found in grocery store where pizza is sold)
1 8oz container pizza sauce
1 bag of shredded low-fat (or fat-free) mozarella
1/2 bag fresh baby spinach
1/2 can black olives (chopped)
1 cup stir fry peppers and onions
1/8 red onion (diced)
Preparation:
Roll out the dough on a cookie sheet
Spoon in the sauce
Put on 1/2 the bag of mozarella cheese
Put on chopped vegetables
Add on Chicken
Then Spinach
Put the rest of the bag of cheese on top
Bake in the oven at 475°F for 10-12 minutes
Enjoy!
Nutritional Info:
Serves 8
Cals: 262
Protein: 26g
Carbs: 25g (with approx 5g fiber/svg)
Fat: 7g
A very delicious, high protein, good carb, low fat meal! Check out my pictures on Facebook showing how we prepared the pizza this past weekend.
White Bean Chicken Chili:
This chili recipe was taken and slightly modified from the Cooking Light Super Fast Suppers cookbook.
Ingredients:
1 cup Onion (chopped)
2 teaspoons Garlic (minced)
2 16oz cans cannellini beans undrained
2 16oz cans of chicken meat (found next to the tunafish at grocery store)
1 15oz can of chicken broth, low sodium
1 1/2 salt-free Mexican seasoning
1/4 tsp salt
1/2 cup low fat monteray jack cheese with jalapeno peppers (shredded)
Prep:
Place large pot on stovetop and turn to high
Mash one can of beans in small bowl then add to pot
add all ingredients except cheese into pot
Once boiling, reduce temp to simmer and let it sit for 15 mins
add shredded cheese and enjoy!
Nutritional:
Serves 6
Cals: 284
Pro: 28g
Carb: 23g (6g Fiber)
Fat: 8g
Protein Recipes:
Caley Whitney's Protein Bar
This is the recipe for a protein bar a coworker of mine told me about. Everyone that has tried it has absolutely loved it!
Ingredients:
1 cup Quick Oats
6 Egg Whites
1 1/2 cups Skim Milk
2 packages Nutrilite Whey Protein
1 oz Raisins
Preparation:
Combine all ingredients into mixing bowl, stir until completely blended
Pour onto baking pan
Bake at 350°F for 20-30 mins or until golden brown
Nutrition:
Serves 6
Cals: 140
Pro: 16g
Carb: 16g
Fat: 7g
Pistachio Protein Pudding
You can try this with any of the Jello instant pudding mixes. I personally like Pistachio!
Ingredients:
1 box Jello Pudding Pistachio Fat Free, Sugar Free mix
2 packages Nutrilite Vanilla Whey Protein
16 oz ice cold water (make sure the water is really cold)
Prep:
add all contents to mixing bowl
blend with beaters or whipping spoon for 2 mins
Let sit in refrigerator for 5-10 mins
Enjoy!
(Try adding fat free cool-whip for a topping, only 15cals for 2 tblspoons!)
Nutrition (without the cool-whip):
Serves: 2
Cals: 175
Pro: 25g
Carbs: 9g
Fat:3g
Smoothies
Protein smoothies can be made a million different ways! I personally really like a smoothie to be thick and creamy, like a milkshake at Friendly's! :) Feel free to modify these recipes to your liking, especially if you like your smoothies to be more liquidy than I do.
Orange Julius:
Ingredients:
2 oranges (preferred without seeds)
2 Vanilla Nutrilite Whey Protein packages
4 tblspoons whipped cream
6 ice cubes
Prep:
Add 2 peeled oranges to blender
Add protein powder
Add 6 ice cubes
Start blend at slow to chop up ice
Then switch to high once chopped
and keep on high for approx 30 seconds or until thick and creamy
Enjoy!
There is no need to add water to the blender, the oranges produce more than enough liquid once blended.
Nutrition:
Serves: 2
Cals 180
Pro: 25g
Carbs: 15g
Fat: 3g
Thick and Creamy Strawberry Smoothie:
Ingredients:
1 6oz container vanilla Thick and Creamy Yoplait yogurt
2 packages vanilla Nutrilite Whey Protein powder
1/2 cup skim milk
1/2 cup strawberries
4 tblspoons whipped cream
6 ice cubes
Prep:
Add ingredients to blender
Blend from low to high to chop ice cubes
Blend for 30 seconds on high
Enjoy!
Nutrition:
Serves 2
Cals: 268
Pro: 31g
Carbs: 38g
Fat: 4g
Thick and Creamy Peanut Butter Banana Smoothie (weight-gainer!):
This smoothie I really like in the "off-season". It definitely can add quite a few calories, but boy is it tasty!
Ingredients:
1 6oz container vanilla Yoplait thick and creamy yogurt
1 small banana
2 packages chocolate Nutrilite Whey Protein
2 tblspoons Teddy natural peanut butter smooth
1 cup skim milk
4 tblspoons whipped cream
6 ice cubes
Prep:
Add all ingredients to blender
blend from low to high
blend on high for 30 seconds
Enjoy!
Nutrition:
Serves 1 Big Guy! Or 4 Little Girls! LOL :)
Cals: 870
Pro: 75g
Carbs: 100g
Fat: 23g
I hope you enjoy these recipes! Please let me know what your thoughts are. Also, feel free to send along some recipes that you might enjoy and believe to be fun, healthy and tasty!
"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 (NIV)
Meals:
Homemade Pizza!
Many pizza's are loaded with fat and refined carbs. However, when you make it all yourself, you can change a lot of that to a healthy low-fat, good carb and high protein meal. Here is what we made this past weekend and boy was it yummy!:
Chicken Spinach Supreme Pizza:
Ingredients:
12oz chicken tenderloin (chopped)
1 small bag of whole wheat pizza dough (found in grocery store where pizza is sold)
1 8oz container pizza sauce
1 bag of shredded low-fat (or fat-free) mozarella
1/2 bag fresh baby spinach
1/2 can black olives (chopped)
1 cup stir fry peppers and onions
1/8 red onion (diced)
Preparation:
Roll out the dough on a cookie sheet
Spoon in the sauce
Put on 1/2 the bag of mozarella cheese
Put on chopped vegetables
Add on Chicken
Then Spinach
Put the rest of the bag of cheese on top
Bake in the oven at 475°F for 10-12 minutes
Enjoy!
Nutritional Info:
Serves 8
Cals: 262
Protein: 26g
Carbs: 25g (with approx 5g fiber/svg)
Fat: 7g
A very delicious, high protein, good carb, low fat meal! Check out my pictures on Facebook showing how we prepared the pizza this past weekend.
White Bean Chicken Chili:
This chili recipe was taken and slightly modified from the Cooking Light Super Fast Suppers cookbook.
Ingredients:
1 cup Onion (chopped)
2 teaspoons Garlic (minced)
2 16oz cans cannellini beans undrained
2 16oz cans of chicken meat (found next to the tunafish at grocery store)
1 15oz can of chicken broth, low sodium
1 1/2 salt-free Mexican seasoning
1/4 tsp salt
1/2 cup low fat monteray jack cheese with jalapeno peppers (shredded)
Prep:
Place large pot on stovetop and turn to high
Mash one can of beans in small bowl then add to pot
add all ingredients except cheese into pot
Once boiling, reduce temp to simmer and let it sit for 15 mins
add shredded cheese and enjoy!
Nutritional:
Serves 6
Cals: 284
Pro: 28g
Carb: 23g (6g Fiber)
Fat: 8g
Protein Recipes:
Caley Whitney's Protein Bar
This is the recipe for a protein bar a coworker of mine told me about. Everyone that has tried it has absolutely loved it!
Ingredients:
1 cup Quick Oats
6 Egg Whites
1 1/2 cups Skim Milk
2 packages Nutrilite Whey Protein
1 oz Raisins
Preparation:
Combine all ingredients into mixing bowl, stir until completely blended
Pour onto baking pan
Bake at 350°F for 20-30 mins or until golden brown
Nutrition:
Serves 6
Cals: 140
Pro: 16g
Carb: 16g
Fat: 7g
Pistachio Protein Pudding
You can try this with any of the Jello instant pudding mixes. I personally like Pistachio!
Ingredients:
1 box Jello Pudding Pistachio Fat Free, Sugar Free mix
2 packages Nutrilite Vanilla Whey Protein
16 oz ice cold water (make sure the water is really cold)
Prep:
add all contents to mixing bowl
blend with beaters or whipping spoon for 2 mins
Let sit in refrigerator for 5-10 mins
Enjoy!
(Try adding fat free cool-whip for a topping, only 15cals for 2 tblspoons!)
Nutrition (without the cool-whip):
Serves: 2
Cals: 175
Pro: 25g
Carbs: 9g
Fat:3g
Smoothies
Protein smoothies can be made a million different ways! I personally really like a smoothie to be thick and creamy, like a milkshake at Friendly's! :) Feel free to modify these recipes to your liking, especially if you like your smoothies to be more liquidy than I do.
Orange Julius:
Ingredients:
2 oranges (preferred without seeds)
2 Vanilla Nutrilite Whey Protein packages
4 tblspoons whipped cream
6 ice cubes
Prep:
Add 2 peeled oranges to blender
Add protein powder
Add 6 ice cubes
Start blend at slow to chop up ice
Then switch to high once chopped
and keep on high for approx 30 seconds or until thick and creamy
Enjoy!
There is no need to add water to the blender, the oranges produce more than enough liquid once blended.
Nutrition:
Serves: 2
Cals 180
Pro: 25g
Carbs: 15g
Fat: 3g
Thick and Creamy Strawberry Smoothie:
Ingredients:
1 6oz container vanilla Thick and Creamy Yoplait yogurt
2 packages vanilla Nutrilite Whey Protein powder
1/2 cup skim milk
1/2 cup strawberries
4 tblspoons whipped cream
6 ice cubes
Prep:
Add ingredients to blender
Blend from low to high to chop ice cubes
Blend for 30 seconds on high
Enjoy!
Nutrition:
Serves 2
Cals: 268
Pro: 31g
Carbs: 38g
Fat: 4g
Thick and Creamy Peanut Butter Banana Smoothie (weight-gainer!):
This smoothie I really like in the "off-season". It definitely can add quite a few calories, but boy is it tasty!
Ingredients:
1 6oz container vanilla Yoplait thick and creamy yogurt
1 small banana
2 packages chocolate Nutrilite Whey Protein
2 tblspoons Teddy natural peanut butter smooth
1 cup skim milk
4 tblspoons whipped cream
6 ice cubes
Prep:
Add all ingredients to blender
blend from low to high
blend on high for 30 seconds
Enjoy!
Nutrition:
Serves 1 Big Guy! Or 4 Little Girls! LOL :)
Cals: 870
Pro: 75g
Carbs: 100g
Fat: 23g
I hope you enjoy these recipes! Please let me know what your thoughts are. Also, feel free to send along some recipes that you might enjoy and believe to be fun, healthy and tasty!
"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 (NIV)
Monday, October 12, 2009
Balancing Priorities
Your priorities in life dictate exactly what you want to do with your time. Often, priorities like prayer, reading the bible, exercise and eating healthy foods tend to get moved down the totem pole for priorities like work and family time. Unfortunately, it is this mis-prioritization that causes many of us to not be at our absolute best and as effective as we possibly could be.
Order of Operations (for your life)
1) Spiritual
2) Health
3) Family
4) Education
5) Financial
6) Work
Reasoning
#1 God) Above all things, Jesus told us to love the Lord our God with all our heart, soul, mind and strength. We do that through reading His word, praying and fellow-shipping on a regular basis. When we place God first in our lives, we will be following the narrow path that Jesus talks about:
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it." Matthew 7:13-14 (NIV)
By following God first, we will never be lead astray with the other priorities in life!
#2 Health) After your spiritual health, your physical health (not the health of others) comes next. If you believe that self-sacrifice and putting others ahead of yourself is "helpful", you are doing the people who you believe you are helping a real disservice! You cannot be at your absolute best if you are not taking care of yourself!
By spending a little time on you (20mins-1 hour/day) through exercise, you can dramatically compound that time back. As I mentioned in a previous post, your energy level increases the more you exercise, not decrease! You become far more efficient and energized when you exercise regularly and eat healthy foods. I personally love the feeling that regular exercise gives me. If I spend 3-4 days with no real exercise, I start to become very sluggish and considerably less effective. When you exercise regularly, you will find time that you didn't know you had because you are that much more efficient!
Often, when I meet with parents, I hear about the difficulties of finding time to exercise when there are kids that are screaming for their attention. Many of us have been brought up to believe that any time away from the family is considered selfish time. Their thoughts are: in order for their family to flourish, they need to spend as much time as possible at home with them, that is, when they are not at work, of course!
Unfortunately, this line of reasoning is really setting the wrong example for our kids. If we want to have children that function at their best, we need to show them how to keep their own body healthy through exercise and eating healthy foods. 20mins to 1 hour/day of exercise can work wonders in anyone's life. If you currently are not setting this example, how will your children learn to keep themselves healthy? Chances are, if you have poor eating habits, your children will as well. Chances are, if you are not exercising on a regular basis, your children will not either. You set the example in your household!
#3 Family) Your family does want to spend time with you! So, after you have done some exercise (and who says you have to exercise without your family?), get on home to play! Now, doing what most Americans do and sit in front of the television may not be the best way to get "quality" time with your family. Try actually planning some dates every month to do something fun, creative and exciting.
Every month, I try to plan at least one night to spend alone with my wife. As many of you parents know, it can be a bit challenging to actually have an adult conversation with your spouse, or just enjoy each others' company when the kids need you constantly. By having a 'date night', a minimum of one evening each month to spend alone, it helps to calm our nerves and reignite our passion for each other!
Also, every month, we try to plan at least one day or weekend to do something fun with the whole family. We try to make it something special and hopefully different. It may be a trip to the fair or apple picking or to a museum or even just spending a whole day looking at drainholes(that's Teddy's favorite)!! The point is to do something together, that's fun for everyone.
We make sure to have these days each month regardless of actual vacations. A vacation is very nice, and we try to take one every year, however that does not take the place of spending regular family time each month. Doing this, helps us remember why we had a family in the first place!
#4 Education) Education is key to becoming the best you that you can be! However, many people believe that formal education is the only key to success. Nothing could be further from the truth! In fact, a quick glance at the world's wealthiest individuals will let you know that only couple of the top 10 wealthiest even have a bachelor's degree! It is not the degrees on the wall that determine how high you can climb, but your own education does make a tremendous difference.
In fact, a staggering difference between the wealthiest individuals in this country and the rest of the public is that the majority of the wealthy read at least one nonfiction book each month and the rest of the public stops reading altogether once they finish their formal education. Another way to think about that is... There really is no difference between someone who cannot read (being illiterate) and someone who does not read (the majority of Americans).
Make a difference in your own education and start reading more today! Read more about your interests. If you are not interested in your job, then start reading more about different lines of work. One of the best aspects of reading is that you get to learn from everyone else's experience before you try to jump into something new and different yourself. You get to learn from the best through reading!
I am currently reading a great book by John Maxwell, called "Your attitude makes the difference!". If you are interested in hearing more about some of the other books I have read this year, please let me know.
#5 Finances) Your finances should also be prioritized like the rest of your priorities. Many people struggle with financial control because of their impulsive desires. Health and wealth are very similar. Both require self-control. Your money needs to be directed like your calories do. When those George Washingtons don't have a plan and purpose, they fly out the window, just like your diet plan on Thanksgiving day! I recommend setting a monthly family budget (which needs to be modified each month) and specific financial goals. I would also recommend a very helpful course like Dave Ramsey's Financial Peace program to help guide you through all the steps that it takes to get your finances in order and completely focused on financial freedom!
Just as scripture tells us, when we are faithful with a few talents, He will reward us with more. If you feel that you don't have as much as you want financially, that might be because you currently are not handling what you have very well. Once you start to handle the little money that you have better, then God will reward you with more!
#6 Work) Work is the final priority. Unfortunately, many Americans believe work comes as the first priority and then family and then somewhere later health is a part of all that and God usually isn't even in the equation! Following that line of priorities, there is no wonder that divorce, health problems and suicide rates so high!
When it's time to focus on work, focus on work and nothing else. Just as Dale Carnegie writes in his book How to Stop Worrying and Start Living "Live in 'day-tight' compartments". He writes about dealing with the situation at hand. Don't worry about every little detail in life that could frustrate you or get your mind off track. Focus on work when you are at work! If you work when you are supposed to work, then you can live peacefully when you are done!
By keeping the other priorities in-line you will more than likely be looked at highly for a promotion! You will be a highly peaceful (from following God), energized (from exercise), happy (from time with your family), smart (from reading), and financially organized (from budgeting) person! Who wouldn't want to promote you!
Keep your priorities in order and your priorities will take care of you!
"Jesus replied 'Love the Lord your God with all your heart, with all your soul and with all your mind.' This is the first and greatest commandment." Matthew 22:37-38 (NIV)
Order of Operations (for your life)
1) Spiritual
2) Health
3) Family
4) Education
5) Financial
6) Work
Reasoning
#1 God) Above all things, Jesus told us to love the Lord our God with all our heart, soul, mind and strength. We do that through reading His word, praying and fellow-shipping on a regular basis. When we place God first in our lives, we will be following the narrow path that Jesus talks about:
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it." Matthew 7:13-14 (NIV)
By following God first, we will never be lead astray with the other priorities in life!
#2 Health) After your spiritual health, your physical health (not the health of others) comes next. If you believe that self-sacrifice and putting others ahead of yourself is "helpful", you are doing the people who you believe you are helping a real disservice! You cannot be at your absolute best if you are not taking care of yourself!
By spending a little time on you (20mins-1 hour/day) through exercise, you can dramatically compound that time back. As I mentioned in a previous post, your energy level increases the more you exercise, not decrease! You become far more efficient and energized when you exercise regularly and eat healthy foods. I personally love the feeling that regular exercise gives me. If I spend 3-4 days with no real exercise, I start to become very sluggish and considerably less effective. When you exercise regularly, you will find time that you didn't know you had because you are that much more efficient!
Often, when I meet with parents, I hear about the difficulties of finding time to exercise when there are kids that are screaming for their attention. Many of us have been brought up to believe that any time away from the family is considered selfish time. Their thoughts are: in order for their family to flourish, they need to spend as much time as possible at home with them, that is, when they are not at work, of course!
Unfortunately, this line of reasoning is really setting the wrong example for our kids. If we want to have children that function at their best, we need to show them how to keep their own body healthy through exercise and eating healthy foods. 20mins to 1 hour/day of exercise can work wonders in anyone's life. If you currently are not setting this example, how will your children learn to keep themselves healthy? Chances are, if you have poor eating habits, your children will as well. Chances are, if you are not exercising on a regular basis, your children will not either. You set the example in your household!
#3 Family) Your family does want to spend time with you! So, after you have done some exercise (and who says you have to exercise without your family?), get on home to play! Now, doing what most Americans do and sit in front of the television may not be the best way to get "quality" time with your family. Try actually planning some dates every month to do something fun, creative and exciting.
Every month, I try to plan at least one night to spend alone with my wife. As many of you parents know, it can be a bit challenging to actually have an adult conversation with your spouse, or just enjoy each others' company when the kids need you constantly. By having a 'date night', a minimum of one evening each month to spend alone, it helps to calm our nerves and reignite our passion for each other!
Also, every month, we try to plan at least one day or weekend to do something fun with the whole family. We try to make it something special and hopefully different. It may be a trip to the fair or apple picking or to a museum or even just spending a whole day looking at drainholes(that's Teddy's favorite)!! The point is to do something together, that's fun for everyone.
We make sure to have these days each month regardless of actual vacations. A vacation is very nice, and we try to take one every year, however that does not take the place of spending regular family time each month. Doing this, helps us remember why we had a family in the first place!
#4 Education) Education is key to becoming the best you that you can be! However, many people believe that formal education is the only key to success. Nothing could be further from the truth! In fact, a quick glance at the world's wealthiest individuals will let you know that only couple of the top 10 wealthiest even have a bachelor's degree! It is not the degrees on the wall that determine how high you can climb, but your own education does make a tremendous difference.
In fact, a staggering difference between the wealthiest individuals in this country and the rest of the public is that the majority of the wealthy read at least one nonfiction book each month and the rest of the public stops reading altogether once they finish their formal education. Another way to think about that is... There really is no difference between someone who cannot read (being illiterate) and someone who does not read (the majority of Americans).
Make a difference in your own education and start reading more today! Read more about your interests. If you are not interested in your job, then start reading more about different lines of work. One of the best aspects of reading is that you get to learn from everyone else's experience before you try to jump into something new and different yourself. You get to learn from the best through reading!
I am currently reading a great book by John Maxwell, called "Your attitude makes the difference!". If you are interested in hearing more about some of the other books I have read this year, please let me know.
#5 Finances) Your finances should also be prioritized like the rest of your priorities. Many people struggle with financial control because of their impulsive desires. Health and wealth are very similar. Both require self-control. Your money needs to be directed like your calories do. When those George Washingtons don't have a plan and purpose, they fly out the window, just like your diet plan on Thanksgiving day! I recommend setting a monthly family budget (which needs to be modified each month) and specific financial goals. I would also recommend a very helpful course like Dave Ramsey's Financial Peace program to help guide you through all the steps that it takes to get your finances in order and completely focused on financial freedom!
Just as scripture tells us, when we are faithful with a few talents, He will reward us with more. If you feel that you don't have as much as you want financially, that might be because you currently are not handling what you have very well. Once you start to handle the little money that you have better, then God will reward you with more!
#6 Work) Work is the final priority. Unfortunately, many Americans believe work comes as the first priority and then family and then somewhere later health is a part of all that and God usually isn't even in the equation! Following that line of priorities, there is no wonder that divorce, health problems and suicide rates so high!
When it's time to focus on work, focus on work and nothing else. Just as Dale Carnegie writes in his book How to Stop Worrying and Start Living "Live in 'day-tight' compartments". He writes about dealing with the situation at hand. Don't worry about every little detail in life that could frustrate you or get your mind off track. Focus on work when you are at work! If you work when you are supposed to work, then you can live peacefully when you are done!
By keeping the other priorities in-line you will more than likely be looked at highly for a promotion! You will be a highly peaceful (from following God), energized (from exercise), happy (from time with your family), smart (from reading), and financially organized (from budgeting) person! Who wouldn't want to promote you!
Keep your priorities in order and your priorities will take care of you!
"Jesus replied 'Love the Lord your God with all your heart, with all your soul and with all your mind.' This is the first and greatest commandment." Matthew 22:37-38 (NIV)
Tuesday, October 6, 2009
Keeping Consistent at all Cost!
Many researchers say that it takes 21 days to create a new habit. For some reason, this statement just doesn't seem to apply to the fitness industry! I have seen many enthusiastic people join the gym at the beginning of the new year and workout like they have never worked out before, for one month, and then quit all exercise for 9 months! Then they come back to see me again, right before the next new year, and tell me "This time, I am serious, and I am really going to get in shape!" Then they proceed to do it all over again!
Everyone wants to see the results that staying steady produces. However, most people are not willing to put forth the effort of staying steady when it is inconvenient. Usually, most people cut out their workouts when life suddenly throws them a curve ball! Unfortunately, it is how we handle the 'curve balls' of life that truly defines our life! Will you stay the course or become derailed?
I have noticed 3 "consistent themes" about people who get completely derailed from their fitness plans when a curve ball is thrown.
1) They aren't consistently exercising enough to see the results of their efforts
2) They usually don't consistently keep track of their progress (diet log/workout log)
3) They tend not to be consistently intense enough with their workouts to really see a change
First Point) Many people believe that exercising (cardiovascular exercise especially) three times/week is enough to create weight loss results. I hate to be the bearer of bad news (well, okay that's a lie! :), but for most people, three times/week is just enough to keep you where you are.....frustrated! Unless you have a very fast acting metabolism and/or really good genetics, three times/week with cardiovascular exercise will usually not produce much weight loss, if that's your goal. It usually takes 5-6 days/week of cardiovascular exercise, for a minimum of 30 minutes, with a heart rate 80% MHR, for consistent weight loss to occur (that is, as long as you're not over-consuming calories either).
Second Point) If you are truly serious about getting results from your exercise and dieting efforts, having a journal is your greatest asset! It is SO hard to know where you are going unless you have been keeping track. Your journal is your personal guide to weight loss (or weight gain) if that is your goal. By keeping track, you become a great student of yourself! You will learn what types of foods help you and what types of foods hinder you. Also, in the weight room, you will see what exercises are really making you stronger and which ones you really need to work on more. Also, by keeping track, you can see over a long period just how much progress you have really made.
I have workout journals that go back 6 years! Whenever I have a down day and am feeling really bad about the workout I did, I just open up that old journal and see just how far I have come! It's amazing how much stronger you can become over that much time when you are consistent! If you are not currently keeping track of your workouts and/or diet, you need to start right away! Well, that is, if you want to see real results from your efforts!
Third Point) Workout intensity is what truly defines a "workout"! You actually have to push yourself.....hard! And yes, sweat! Or, you can keep using the gym as a social club and wonder why you don't see results!
Not to be a complete jerk, but it takes effort and consistent effort, at that. I wish I could workout really hard for one day and take the rest of the week off, but that's not how it works! It's that really hard effort, as often and consistent as possible. That's what creates change in our bodies! If you aren't happy with how your body is feeling or looking right now, then change it! But realize, change is painful! Learn to enjoy the pain of change and you can have a stellar looking/feeling physique! Consistent intensity brings about consistent change.
Personally speaking, I really like the results that working out consistently produces. When life throws me a curve ball, I try to manage the best that I can to stay on track with my fitness goals along with all the other goals that I have for life (in order of priority). If I get off course for a day or two, I try as hard as possible to get right back on track as soon as I am able.
When the results start to occur, your will to stay the course will be much firmer as well! Personally speaking, if I was going to a gym, that was more like a social club (because I wasn't working out hard enough), three times/week, and then the boss asked me to work late the day I was planning to go to the gym, then I guess I would decide to work late and skip the gym as well. However, when I know I can create results from the workouts that I do, I would make every effort to make it to that workout, no matter what (barring medical emergencies for myself or my family)!
Your consistency makes all the difference! Make your goals count and do the work when it is not fun! That way, you will actually see the fruits of your labor!
"We continually remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ." 1 Thessalonians 1:3 (NIV)
Everyone wants to see the results that staying steady produces. However, most people are not willing to put forth the effort of staying steady when it is inconvenient. Usually, most people cut out their workouts when life suddenly throws them a curve ball! Unfortunately, it is how we handle the 'curve balls' of life that truly defines our life! Will you stay the course or become derailed?
I have noticed 3 "consistent themes" about people who get completely derailed from their fitness plans when a curve ball is thrown.
1) They aren't consistently exercising enough to see the results of their efforts
2) They usually don't consistently keep track of their progress (diet log/workout log)
3) They tend not to be consistently intense enough with their workouts to really see a change
First Point) Many people believe that exercising (cardiovascular exercise especially) three times/week is enough to create weight loss results. I hate to be the bearer of bad news (well, okay that's a lie! :), but for most people, three times/week is just enough to keep you where you are.....frustrated! Unless you have a very fast acting metabolism and/or really good genetics, three times/week with cardiovascular exercise will usually not produce much weight loss, if that's your goal. It usually takes 5-6 days/week of cardiovascular exercise, for a minimum of 30 minutes, with a heart rate 80% MHR, for consistent weight loss to occur (that is, as long as you're not over-consuming calories either).
Second Point) If you are truly serious about getting results from your exercise and dieting efforts, having a journal is your greatest asset! It is SO hard to know where you are going unless you have been keeping track. Your journal is your personal guide to weight loss (or weight gain) if that is your goal. By keeping track, you become a great student of yourself! You will learn what types of foods help you and what types of foods hinder you. Also, in the weight room, you will see what exercises are really making you stronger and which ones you really need to work on more. Also, by keeping track, you can see over a long period just how much progress you have really made.
I have workout journals that go back 6 years! Whenever I have a down day and am feeling really bad about the workout I did, I just open up that old journal and see just how far I have come! It's amazing how much stronger you can become over that much time when you are consistent! If you are not currently keeping track of your workouts and/or diet, you need to start right away! Well, that is, if you want to see real results from your efforts!
Third Point) Workout intensity is what truly defines a "workout"! You actually have to push yourself.....hard! And yes, sweat! Or, you can keep using the gym as a social club and wonder why you don't see results!
Not to be a complete jerk, but it takes effort and consistent effort, at that. I wish I could workout really hard for one day and take the rest of the week off, but that's not how it works! It's that really hard effort, as often and consistent as possible. That's what creates change in our bodies! If you aren't happy with how your body is feeling or looking right now, then change it! But realize, change is painful! Learn to enjoy the pain of change and you can have a stellar looking/feeling physique! Consistent intensity brings about consistent change.
Personally speaking, I really like the results that working out consistently produces. When life throws me a curve ball, I try to manage the best that I can to stay on track with my fitness goals along with all the other goals that I have for life (in order of priority). If I get off course for a day or two, I try as hard as possible to get right back on track as soon as I am able.
When the results start to occur, your will to stay the course will be much firmer as well! Personally speaking, if I was going to a gym, that was more like a social club (because I wasn't working out hard enough), three times/week, and then the boss asked me to work late the day I was planning to go to the gym, then I guess I would decide to work late and skip the gym as well. However, when I know I can create results from the workouts that I do, I would make every effort to make it to that workout, no matter what (barring medical emergencies for myself or my family)!
Your consistency makes all the difference! Make your goals count and do the work when it is not fun! That way, you will actually see the fruits of your labor!
"We continually remember before our God and Father your work produced by faith, your labor prompted by love, and your endurance inspired by hope in our Lord Jesus Christ." 1 Thessalonians 1:3 (NIV)
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