Happy Halloween

I will forgo the cliché post about why too much sugar is bad for you and just simply say to not go overboard today on the sugar and instead make today about fun, friendships, and family!

Think First, Act Second Challenge

So often as the Holidays speed upon us, we get caught up in the stress, speed, and commotion of it all and just DO.....do "whatever" is easiest: do "whatever" gets us through it, over it, around it; do "whatever" eases the pain or feels good!  So this Halloween, the start of the three month eating festivus of Holidays, I propose this:  STOP the patterns of old!!!!!  Think before you DO.  Think before you mindlessly or stressfully do anything!  Why are you shoveling Halloween candy in your mouth?  Why are you eating through the day to cope?  What is going on that you need to drink or eat or avoid living through it?  All the moments of your life are worth living....even the bad ones!  Why?  Because even the bad ones are opportunities for growth.  In fact, the most stressful ones can be stepping stones to a less stressful existence!  If something in your life isn't "worth living through" then figure out how to change that into something different rather than avoiding feeling it!  Bad coping mechanisms do not solve anything .... they really only make matters worse!  Embrace your life just as it is and then feel it; contemplate what works and what doesn't, and then fix what doesn't work.  There is always a way through everything before us....we just have to be aware enough to see it clearly! 

Needs Met....Always!

Consider II Corinthians 8:14-15 "But by an equality; that now at this time your abundance may be a supply for their want that their abundance also may be a supply for your want: that there may be equality: As it is written, 'He that had gathered much had nothing over; and he that had gathered little had no lack.'"   

Just like the fowl of the air and the lilies of the field, God takes care of all your needs.  (Matthew 6 & Luke 12)  He supplies us with the tools and the help if only we are watching and working to notice the blessings provided.  We may be toiling but to what end if we are not using the right tools.  We may be worrying and pacing but for what cause if we are not applying our skills. 

The weaker you are the more help from God you will receive if you are doing what is right and just and His will.  If you ask for God's help and direction and are willing to take that direction and help, then He will always provide.  When you are at your weakest is when God's strength is the strongest in you, so weakness is not a time to give up! 

II Corinthians 12:9-10 "And He said unto me, 'My grace is sufficient for thee: for My strength is made perfect in weakness.'  Most gladly therefore will I rather glory in my infirmities, that the power of Christ may rest upon me.  Therefore I take pleasure in infirmities, in reproaches, in necessities, in persecutions, in distresses for Christ's sake: for when I am weak, then am I strong."

Know that God is always with you and waiting for you to do your part so He can do His.  He will never leave you!  He will never forsake you!  He will also never give you everything you want...but will give you everything you need....there is a big difference!  Key however is to not forsake Him...study His word and be ready to listen and act ;-)

Just Keep On 'Swimming'.....

Meal Ideas

Stuck for Meal Ideas or Budget Friendly Meals?  Check out the below repost as well as all the recipes on  Healthy & Yummy Recipes

Tuesday, February 7, 2012

Versatile Beans

Beans are so good in so many ways. Protein, fiber, cheap, easy, and versatile. I cooked an entire bag of mixed dried beans and a bag of lentil beans, lightly seasoned. I then used them for two weeks' worth of meals.....Awesome beans!

1) veggie side
2) mixed with marinara sauce and put with whole wheat spaghetti noodles (kids didn't notice that it was beans instead of hamburger (have you seen the cost of hamburger lately?))
3) mixed with cut up stewed tomatoes, mixed soup veggies, cajun seasoning and quinoa
4) mixed with cottage cheese, salsa, and flax seed (second best only to the kidney beans usually used)
5) mixed with ground turkey (or hamburger), diced onions, stewed tomatoes, one egg, and seasonings for a yummy bread free meatloaf
6) mixed with ground turkey (or hamburger) for sloppy joes

Ab Facts

A good write up on the "why" situps are not an affective ab enhancement choice from Women's Health.

"You have five lumbar vertebrae, and each one gives you about seven to nine degrees of motion, for a total of 45 degrees," says Mary Kirkland.  That means to truly work your core, you need to stay between zero degrees (like a plank) and 45 degrees (like a crunch).  "From 45 degrees to a full situp, you're engaging your hip flexors, which attach directly to your lumbar spine.  Too many reps will not only make your hip muscles sore, but your lower back will start to hurt too."

Food Challenge

I hear all the time about how you cannot eat healthy on a budget....which is completely not true.  When our family eats healthy with home cooked meals we spend less money than when we buy the processed or bought out foods.  The real reason folks choose unhealthy options is that it takes more effort.  Honestly though, it really doesn't even take that much more effort....I cooked an entire weeks' worth of non-processed, home cooked meals Sunday morning before church.  It doesn't have to take a tone of dollars, time, or effort....just planning and dedication to actually do it!  This week's challenge is to eat at home instead of grabbing something on the way home.  To plan your grocery trip rather than just grab as you go.  To set aside an hour this week to cook next weeks' meals (meats and grains can be cooked ahead of time...veggies can be cooked in a steamer or microwave in 10 minutes the meal of).

Amen!

Any Changes? Any Revelations?

What have you learned this week about yourself?  Anything?  Did you try something new or did you think about it and then just decide to start "that" another week?  I relearned that slow and steady and consistent is what wins every time.  I relearned that applying just a little bit of my time to the various important mounds of to-do's is better than fretting about them not ever getting done.  I started back to my moments in the moment and taking it all in instead of rushing through it all.  Yes, life is hard!  Yes, the to-do list is never ending!  Yes, everything is a priority in my head (but not in reality)!  Yes, you are worth some of your time!  Let me repeat that....you are worth a fraction of your time each and every day just for you!!!

Free Monthly Workout is tomorrow at 8 am....Hope to see you there!!!!  Beyond the monthly free workouts and access for coaching, I am always available at cagib1@charter.net ;-)

Fun Little & Quick Circuit

Every once in awhile I like to give you a free "short on time" workout.....

Complete the following 1-3 times through....Get it in, Get it done, Move on with your busy day ;-)

20 Push Through Crunches
20 Prisoner Squats
20 Left Hand Staggered Push Ups
20 Rocky Style Sit-Ups
20 Prisoner Reverse Lunges (20 each leg)
20 Right Hand Staggered Push Ups
30-60 seconds Plank Hold

Muscle Cramps

Great tip from Men's Health:

Make a Muscle Cramp Vanish by Bill Hartman, CSCS PT

Don't Stretch ... Cramps are caused by your muscles contracting uncontrollably, and your natural reaction when a cramp sets in is to try to stretch your way out of it.  Resist the urge to elongate the muscle.  Stretching only puts your muscle through more strain, which could lead to more pain.

Flex Instead ... Leverage the intelligent approach: reciprocal inhibition (RI).  This is a nervous-system phenomenon that you can activate yourself.  When you contract the muscle on one side of a joint hard enough, the opposing muscle--the one cramping, in this case--will stop firing, easing the cramp.  The following cramps are the most common.  The next time on strikes, put RI into action with these moves.

*Bottom of your foot cramp = Lift your toes toward your shin.
*Calf cramp = Bend your ankle, bringing your foot toward your shin.
*Hamstring cramp = Sitting or standing, fully extend your lower leg.

Foundation

Today's "Challenge" is to set your foundation!  The foundation of any fitness journey should be knowledge and planning.  Know what workout routine you are going to do.  Know what you are consuming by tracking your foods.  Plan when you are going to workout each week and then do it.  Plan what you are going to eat....especially make a plan for potential pitfalls such as long outings, etc., & stick to your plans.  For more information on the how to's and where for's check out: 

Eating Supportively
Healthy & Yummy Recipes

Workout Tidbits
Free Monthly Workouts (scroll to the bottom for additional free workouts)

Current Fitness Challenge (read through if you never have for nutritional and workout focus)

Surviving the Holidays and Everyday Stress

So we are approaching "holiday season" and all that comes with it....stresses, temptations, time crunches, etc.  Thought now would be a good time to offer you some solutions to not just these holiday situations but your everyday life struggles as well.  I have mentioned to you a few times since Labor Day about "reordering" my (your) life and priorities.  I have been diligently working on that and so will also be "reordering" the way I post to this blog as an extension of that and these survival solutions as well.  Look at this as a mind, body, and soul solution:

On Mondays I will be posting scriptural and spiritual reflections and inspiration.

On Tuesdays I will be posting Challenge Dares & Tidbits to add to your daily/weekly routines to help you cope with time management, nutritional struggles, and workout routines.

On Wednesdays & Thursdays I will be posting my usual sundry of tidbits, solutions, inspirations.

On Fridays I will be posting reflections, inspirations, and pins.

If you haven't already signed up to get e-mailed with post updates, then do so now so you don't miss a single one: 

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If you are starting anew, starting over, or digging in stronger and more determined, then this will all benefit you!  Let me suggest that in addition to following the Tuesday dares/tidbits that you also start with either a two week elimination challenge or a four week focused challenge throughout this holiday season (details for both can be found at Current Fitness Challenge).

With this being Monday, let me take this opportunity to issue a Challenge to accompany the Monday postings in that you take at least 30 minutes each and every day in Bible Study or Meditation.  You could read a set amount of scriptures during that time and read your way through the Bible.  You could set aside that time to go deeper in a particular Book of the Bible and/or topical study.  However you spend that 30 minutes a day, whether it be at the beginning, middle, or end of your day, take the time to take a breath and hone in on what is really important in life.  Trust me when I tell you this will make all the difference in how you cope with stress, how you interact with your family, how you "order" your day.  This will make all the difference in your fitness journey....I know from experience ;-)

"Through wisdom is an house builded; And by understanding it is established: And by knowledge shall the chambers be filled with all precious and pleasant riches."  Proverbs 24:3-4

"When thou goest, it shall lead thee; When thou sleepest, it shall keep thee; And when though awakest, it shall talk with thee."  Proverbs 6:20-23

Each Moment Is A Fresh Start....

Produce Stickers

Thanks to Men's Health for this helpful tidbit:

"The numeric codes on fruits and vegetables reveal how they were grown."

4 digits means that it was conventionally grown
5 digits starting with the number 8 means that it was genetically modified
5 digits starting with the number 9 means that it was organically grown

Interval Ideas

Intervals are most effective if you pick two moves each interval session to stick with and focus on the intensity of each of those two moves each round.  Pick two moves for your "A" workout and two separate moves for your "B" workout that compliment what you did in the respective resistance workouts is ideal.  Need some suggestions for your interval moves?  See below for just some moves you could use....

Jumping Jacks
Jump Rope
Run Stairs
Knee Highs
Butt Kicks
Toe Taps
Box Jumps
Kick Boxing
Burpees
Super Burpees
Mountain Climbers
Mountain Jumpers
Plank Moguls
Reverse Plank Moguls
Rock Star Jumps
Jumping Squats
180 Squat Jumps

Need to know how to make the most use of your Intervals or even what I am talking about ... How Effective Is HIIT?

Yeppers....

20% Off Package Prices

Reposting to make sure you get October off to a great start.....

 

Monday, October 1, 2012

Reflect, Reset, Refocus

It's a new season, new month, new weather, time for a fresh start! Fall is an awesome time to take in God's creation and be outside more. Take a walk with the kiddos, the dog, yourself. Reflect on the things that are not working for you and take the steps necessary to "reorder" your life and put it in perspective and balance!

Starting Over, Changing Directions....Is NOT Failure! You have only reached failure when you give up and stop trying!!!!

For me, I have spent the past couple of weeks redoing where my time goes and letting go of stress that was pointless to hold on to....I have a fresh opportunity to live in the present moment (not dwelling on the could have been past) and focus on my true priorities. Take this opportunity to assess what changes in your life could greatly benefit you and your priorities and take steps forward in making those changes happen! Change isn't easy, but it is necessary for growth ;-)

I have posted the October Free Monthly Workout and look forward to doing it with you on Saturday, October 20th at 8 am at Trinity!!! Mark your calendars!

To celebrate all that this renewed path has to offer you and me, I am offering a 20% discount on all workout packages purchased in October! If you are already working out with me and would like to take advantage of the 20% discount, talk with me about how we can go ahead and apply it towards future purchases. If you haven't yet met with me for your free consultation and assessment, what are you waiting for??? Contact me today and schedule your free consult/assessment & take advantage of the 20% discount opportunity! Why Workout With Me? ... cagib1@charter.net

A Versatile 10 Minute Circuit

Whether you are in need of a super-fast no equipment needed workout, or just a quickie no sun salutations warm up for some serious in between workout days stretching, give the below Oxygen Magazine inspired quickie a try!

I have altered this from the magazine slightly so you can have an intensely effective and versatile workout on the go.  It is a 10 minute circuit if you are just wanting it for a warm up or a 30 minute solid 3 circuit workout.  There are 10 rounds with each round being 60 seconds long (so 10 minute circuit).  Take it on the road if need be....to the ball fields or wherever your busy day takes you....No excuses to not get your workout done!

Jump Rope
Prisoner (or Y) Squats
Push Ups
Jumping Lunges
Bicycle Crunches (keep your neck & hip flexors out of this one)
Jumping Squats (totally know that your quads are burning)
One-Legged Burpees (oh yeah, it's happening...switch legs half way)
Jump Rope
Push Ups
Jump Rope

Temporary Defeat

Are You Dehydrated?

A great little "how to know" from Oxygen magazine:

Postworkout thirst, goosebumps, shivering, fatigue and an elevated heart rate are some of the signs that your training may be leaving you dehydrated.  To determine whether your bouts in the gym are leaving you parched, step on the scale before and after a workout to calculate your percentage of body-weight change.  Follow this guide from the American College of Sports Medicine to determine whether you need to up your water intake.

Hydration Level                  Body-Weight Change (%)
Well-Hydrated                                    -1 to +1
Minimal Dehydration                        -1 to -3
Significant Dehydration                    -3 to -5
Serious Dehydration                         -5 or higher

Reflect, Reset, Refocus

It's a new season, new month, new weather, time for a fresh start!  Fall is an awesome time to take in God's creation and be outside more.  Take a walk with the kiddos, the dog, yourself.  Reflect on the things that are not working for you and take the steps necessary to "reorder" your life and put it in perspective and balance! 

Starting Over, Changing Directions....Is NOT Failure!  You have only reached failure when you give up and stop trying!!!!

For me, I have spent the past couple of weeks redoing where my time goes and letting go of stress that was pointless to hold on to....I have a fresh opportunity to live in the present moment (not dwelling on the could have been past) and focus on my true priorities.  Take this opportunity to assess what changes in your life could greatly benefit you and your priorities and take steps forward in making those changes happen!  Change isn't easy, but it is necessary for growth ;-)

I have posted the October Free Monthly Workout and look forward to doing it with you on Saturday, October 20th at 8 am at Trinity!!!  Mark your calendars!

To celebrate all that this renewed path has to offer you and me, I am offering a 20% discount on all workout packages purchased in October!  If you are already working out with me and would like to take advantage of the 20% discount, talk with me about how we can go ahead and apply it towards future purchases.  If you haven't yet met with me for your free consultation and assessment, what are you waiting for???  Contact me today and schedule your free consult/assessment & take advantage of the 20% discount opportunity!  Why Workout With Me?  ... cagib1@charter.net