For those of you training for the 5k... This is the place you want to look every week to find out what we are doing on Saturday. This week we are meeting at 8:00 AM at the State Park. (over by the paddle boats.) The program we are following calls for this workout to be something other than running. So we are going to hike.
Now lets crunch some numbers...
Everyone likes to walk and it is good for you... if you are my size and weight, you burn 119 calories walking briskly for 30 min. Now lets compare with some of the stuff we are doing in class right now... 30 minutes each.
Circuit training- 251
Run/walk intervals 189
Martial arts-315
Hiking-189
So if you were the same size as me and came to all the classes this week you would burn... 1886 calories this week. If you walked briskly everyday for 30 minutes you would burn 833. It's a big difference. To lose a pound this week, I just have to drop my calories 230 a day lower than usual. Sweet!
I got this info by subscribing to Self.com and joining selfdietclub.com (it's a great tool.) There is also a free site http://www.selfcheckup.com/cgi-bin/calc/calculator.cgi where you can put in your info and get some very interesting numbers.
Wednesday, October 29, 2008
Lose the Excuses!
What’s Your Excuse?by Rick Warren
The lazy person is full of excuses, saying, “If I go outside, I might meet a lion in the street and be killed!” Proverbs 22:13 (NLT)
*** *** *** ***
It’s rare to find people today who are willing to take complete responsibility for their actions. In the victimization that’s present in our culture, our problems are always someone else’s fault.
You can blame whoever you want – the government, your parents, the school you went to, television, your boss, or the rest of society. There’s no need for you to feel bad; anywhere you look there are people to blame.
Sometimes our excuses are quite humorous. Consider these actual statements given to insurance companies by people involved in car accidents:
· “In my attempt to kill a fly, I drove into a telephone pole!”
· “Coming home, I drove into the wrong driveway and hit a tree I don’t have.”
· “The guy was all over the road. I had to swerve a number of times before I hit him.”
· “I pulled away from the side of the road, glanced at my mother-in-law, and headed over the embankment.”
· “I was on the way to the doctor’s office with rear-end trouble when my universal joint gave way, causing me to having an accident.”
· “I had been driving my car for 40 years when I fell asleep at the wheel and had an accident.”
· “The telephone poll was approaching fast. I attempted to swerve out of its path when it struck my front end.”
· “The pedestrian had no idea which direction to go, so I ran over him!”
Silly? Yes. But so are some of the excuses we offer, instead of taking responsibility for our mistakes, failures, and sins.
The Bible says, “The lazy person is full of excuses” (Proverbs 22:13 NLT). Ben Franklin once observed, “The person who is good at excuse-making is seldom good at anything else.”
The lazy person is full of excuses, saying, “If I go outside, I might meet a lion in the street and be killed!” Proverbs 22:13 (NLT)
*** *** *** ***
It’s rare to find people today who are willing to take complete responsibility for their actions. In the victimization that’s present in our culture, our problems are always someone else’s fault.
You can blame whoever you want – the government, your parents, the school you went to, television, your boss, or the rest of society. There’s no need for you to feel bad; anywhere you look there are people to blame.
Sometimes our excuses are quite humorous. Consider these actual statements given to insurance companies by people involved in car accidents:
· “In my attempt to kill a fly, I drove into a telephone pole!”
· “Coming home, I drove into the wrong driveway and hit a tree I don’t have.”
· “The guy was all over the road. I had to swerve a number of times before I hit him.”
· “I pulled away from the side of the road, glanced at my mother-in-law, and headed over the embankment.”
· “I was on the way to the doctor’s office with rear-end trouble when my universal joint gave way, causing me to having an accident.”
· “I had been driving my car for 40 years when I fell asleep at the wheel and had an accident.”
· “The telephone poll was approaching fast. I attempted to swerve out of its path when it struck my front end.”
· “The pedestrian had no idea which direction to go, so I ran over him!”
Silly? Yes. But so are some of the excuses we offer, instead of taking responsibility for our mistakes, failures, and sins.
The Bible says, “The lazy person is full of excuses” (Proverbs 22:13 NLT). Ben Franklin once observed, “The person who is good at excuse-making is seldom good at anything else.”
Monday, October 27, 2008
Do It NOW
Do It Now!by Rick Warren
If you wait for perfect conditions, you will never get anything done. Ecclesiastes 11:4 (NLT)
*** *** *** ***
Most of us have experienced the 8 Phases of Procrastination:
Phase 1: Hopeful – “I’ll start early this time.”
Phase 2: A little tension – “I’ve got to start soon.”
Phase 3: Creeping guilt – “I should have started sooner.”
Phase 4: False reassurance – “There is still time to do it.”
Phase 5: Getting desperate – “What’s wrong with me?”
Phase 6: Intense pain – “I can’t wait any longer!”
Phase 7: Get it over with – “Just get it done!”
Phase 8: Cycle repeats – “Next time, I’ll start earlier.”
Procrastination does tremendous damage to ourselves and others at work. It causes unnecessary pressure and problems … and it wastes opportunities, time, and money.
The problem is: procrastination is addicting! The more you succumb to it, the harder it is to change. It becomes a way of life, causing you a lot of misery.
The Bible says, “If you wait for perfect conditions, you will never get anything done” (Ecclesiastes 11:4 NLT).
· Stop making excuses!
· Realize perfectionism paralyzes performance!
· Face your fears!
· Focus on the gain, not the pain!
· DO IT NOW!
What have you been putting off that you know you need to do? … something at work … at home … at church? DO IT NOW!
Prayer: “God, help me to DO what I already know I need to do. Help me to do it NOW!”
If you wait for perfect conditions, you will never get anything done. Ecclesiastes 11:4 (NLT)
*** *** *** ***
Most of us have experienced the 8 Phases of Procrastination:
Phase 1: Hopeful – “I’ll start early this time.”
Phase 2: A little tension – “I’ve got to start soon.”
Phase 3: Creeping guilt – “I should have started sooner.”
Phase 4: False reassurance – “There is still time to do it.”
Phase 5: Getting desperate – “What’s wrong with me?”
Phase 6: Intense pain – “I can’t wait any longer!”
Phase 7: Get it over with – “Just get it done!”
Phase 8: Cycle repeats – “Next time, I’ll start earlier.”
Procrastination does tremendous damage to ourselves and others at work. It causes unnecessary pressure and problems … and it wastes opportunities, time, and money.
The problem is: procrastination is addicting! The more you succumb to it, the harder it is to change. It becomes a way of life, causing you a lot of misery.
The Bible says, “If you wait for perfect conditions, you will never get anything done” (Ecclesiastes 11:4 NLT).
· Stop making excuses!
· Realize perfectionism paralyzes performance!
· Face your fears!
· Focus on the gain, not the pain!
· DO IT NOW!
What have you been putting off that you know you need to do? … something at work … at home … at church? DO IT NOW!
Prayer: “God, help me to DO what I already know I need to do. Help me to do it NOW!”
Friday, October 24, 2008
New Schedule
Hello everyone,
Well, I asked for feedback and I got it in record numbers...3 votes. ;-) And it was basically one vote for each option. So here's what I am going to do.
LUNCH CLASSES
Mon-Chest & triceps
Tues-train for 5k
Wed-Legs & abs
Thurs-train for 5k
Fri-Back & biceps
SAT MORNINGS
Train for 5k - times and locations will alternate, check here each week
EVENING CLASSES
Mon-Full body strength training
Tues-Martial arts
For those of you worried about training for a 5k... I PROMISE we are going to go slow. I have a bad knee and get shin splints myself. So we will take our time and start out doing a lot of walking with short intervals of running and build up to running 30 mins solid. (Maybe longer on Saturdays) But no matter your fitness level, you can do this. If you have knee, hip, ankle or any other problem that would keep you from doing this, it won't hurt my feelings if you skip the 5k days and come on strength training days. (Or you can come and do some other kind of cardio those days.) But the main thing is, I want everyone to be safe.
Let me know what you think about the new schedule!
Well, I asked for feedback and I got it in record numbers...3 votes. ;-) And it was basically one vote for each option. So here's what I am going to do.
LUNCH CLASSES
Mon-Chest & triceps
Tues-train for 5k
Wed-Legs & abs
Thurs-train for 5k
Fri-Back & biceps
SAT MORNINGS
Train for 5k - times and locations will alternate, check here each week
EVENING CLASSES
Mon-Full body strength training
Tues-Martial arts
For those of you worried about training for a 5k... I PROMISE we are going to go slow. I have a bad knee and get shin splints myself. So we will take our time and start out doing a lot of walking with short intervals of running and build up to running 30 mins solid. (Maybe longer on Saturdays) But no matter your fitness level, you can do this. If you have knee, hip, ankle or any other problem that would keep you from doing this, it won't hurt my feelings if you skip the 5k days and come on strength training days. (Or you can come and do some other kind of cardio those days.) But the main thing is, I want everyone to be safe.
Let me know what you think about the new schedule!
Prayer Request from Shire
My best friends husband is recovering from surgery he had on Sept. 30th. He is not doing so well and he and his wife need lifting up in prayer. He is at Vanderbilt and has not been able to come home since surgery. She has been traveling back and forth since the 30th. Please pray for healing. They need it desperately. Mike and Margie Hicks are their names. Also, please continue to pray for Jimmy and his family.
Thanks Shire
Thanks Shire
Wednesday, October 22, 2008
Tuesday, October 21, 2008
NEW CLASS
Hey guys!
Guess what! Starting Tuesday October 28th we will have a Beginners Martial Arts Class every Tuesday from 5:00-6:00 PM lead by Alan Dulaney. (There will be no bowing or fighting, just instruction and sweating.) Please come check it out, bring your friends, bring your kids!
Guess what! Starting Tuesday October 28th we will have a Beginners Martial Arts Class every Tuesday from 5:00-6:00 PM lead by Alan Dulaney. (There will be no bowing or fighting, just instruction and sweating.) Please come check it out, bring your friends, bring your kids!
Monday, October 20, 2008
Last week P90X!
Hello everyone,
This is the last week of the modified P90X series we have been doing. I am still trying to decide what we should start next Monday. I am going to throw out a couple options, please post and tell me which one interests you the most. Or write in your own suggestion, if you don't like mine. A) Start training for a 5K. B) A schedule that is more cardio than strength training. (EX, Mon-walk/run intervals, Tues- upper body weights, Wed-cardio intervals, Thurs-lower body weights, Fri-game day (basketball, tag, kickball, dodgeball, etc) C) A schedule that is more strength training than cardio. (EX, Mon-Chest & Triceps weights, Tues-walk/run intervals, Wed-Legs, Abs weights, Thurs-cardio of some kind, Fri-Back & Biceps)
Ok so let me know! Also if you have a prayer request and have not been to class in awhile, put it here, or email me at lift.your.spirit@live.com and I will post it for you.
Plus, I have ordered a few LIFT tee-shirts I am not sure what they will cost yet, (they haven't given me an exact quote) but last
time we talked it was around $15 a shirt. Let me know if you are interested. They will be white, with the LIFT logo in front and on
the back LIFT..your body, LIFT... your self-esteem, LIFT... your spirits, LIFT each other up in prayer (and then contact info)
Love ya!
This is the last week of the modified P90X series we have been doing. I am still trying to decide what we should start next Monday. I am going to throw out a couple options, please post and tell me which one interests you the most. Or write in your own suggestion, if you don't like mine. A) Start training for a 5K. B) A schedule that is more cardio than strength training. (EX, Mon-walk/run intervals, Tues- upper body weights, Wed-cardio intervals, Thurs-lower body weights, Fri-game day (basketball, tag, kickball, dodgeball, etc) C) A schedule that is more strength training than cardio. (EX, Mon-Chest & Triceps weights, Tues-walk/run intervals, Wed-Legs, Abs weights, Thurs-cardio of some kind, Fri-Back & Biceps)
Ok so let me know! Also if you have a prayer request and have not been to class in awhile, put it here, or email me at lift.your.spirit@live.com and I will post it for you.
Plus, I have ordered a few LIFT tee-shirts I am not sure what they will cost yet, (they haven't given me an exact quote) but last
time we talked it was around $15 a shirt. Let me know if you are interested. They will be white, with the LIFT logo in front and on
the back LIFT..your body, LIFT... your self-esteem, LIFT... your spirits, LIFT each other up in prayer (and then contact info)
Love ya!
Wednesday, October 15, 2008
How to Develop Self-Disciplineby Rick Warren
God did not give us a spirit that makes us afraid but a spirit of power and love and self-control. 2 Timothy 1:7 (NCV)
*** *** *** ***
God wants you to develop a self-discipline that pushes you to do things, even as others are giving up.
Over the years, I’ve observed six key expressions of self-discipline:
People with self-discipline master their moods. They live by their commitments, not their emotions. People who do the right thing even when they don’t feel like it accomplish most of what gets done in the world! “A man without self-control is as defenseless as a city with broken-down walls” (Proverbs 25:28 LB).
People with self-discipline watch their words. They put their minds in gear before opening their mouths. “He who guards his lips guards his life” (Proverbs 13:3 NIV).
People with self-discipline restrain their reactions. How much can you take before you lose your cool? “If you are sensible, you will control your temper. When someone wrongs you, it is a great virtue to ignore it” (Proverbs 19:11 GNT).
People with self-discipline stick to their schedule. If you don’t determine how you will spend your time you can be sure that others will decide for you! “Live life, then, with a due sense of responsibility … Make the best use of your time” (Ephesians 5:15–16 PH).
People with self-discipline manage their money. They learn to live on less than what they make and they invest the difference. The value of a budget is that it tells your money where you want it to go rather than wondering where it went! “The wise man saves for the future, but the foolish man spends whatever he gets” (Proverbs 21:20 LB).
People with self-discipline maintain their health. That way they can accomplish more and enjoy their achievements. “Every one of you should learn to control his body, keeping it pure and treating it with respect” (1 Thessalonians 4:4 PH).
The disciplines you establish today will determine your success tomorrow. But it takes more than just willpower for lasting self-discipline. It takes a power greater than yourself: “God has not given us a spirit of fear, but a spirit of power and love and self-control” (2 Timothy 1:7 NLT/NCV).
The more I accept God’s control over my life, the more self-control he gives me!
God did not give us a spirit that makes us afraid but a spirit of power and love and self-control. 2 Timothy 1:7 (NCV)
*** *** *** ***
God wants you to develop a self-discipline that pushes you to do things, even as others are giving up.
Over the years, I’ve observed six key expressions of self-discipline:
People with self-discipline master their moods. They live by their commitments, not their emotions. People who do the right thing even when they don’t feel like it accomplish most of what gets done in the world! “A man without self-control is as defenseless as a city with broken-down walls” (Proverbs 25:28 LB).
People with self-discipline watch their words. They put their minds in gear before opening their mouths. “He who guards his lips guards his life” (Proverbs 13:3 NIV).
People with self-discipline restrain their reactions. How much can you take before you lose your cool? “If you are sensible, you will control your temper. When someone wrongs you, it is a great virtue to ignore it” (Proverbs 19:11 GNT).
People with self-discipline stick to their schedule. If you don’t determine how you will spend your time you can be sure that others will decide for you! “Live life, then, with a due sense of responsibility … Make the best use of your time” (Ephesians 5:15–16 PH).
People with self-discipline manage their money. They learn to live on less than what they make and they invest the difference. The value of a budget is that it tells your money where you want it to go rather than wondering where it went! “The wise man saves for the future, but the foolish man spends whatever he gets” (Proverbs 21:20 LB).
People with self-discipline maintain their health. That way they can accomplish more and enjoy their achievements. “Every one of you should learn to control his body, keeping it pure and treating it with respect” (1 Thessalonians 4:4 PH).
The disciplines you establish today will determine your success tomorrow. But it takes more than just willpower for lasting self-discipline. It takes a power greater than yourself: “God has not given us a spirit of fear, but a spirit of power and love and self-control” (2 Timothy 1:7 NLT/NCV).
The more I accept God’s control over my life, the more self-control he gives me!
Monday, October 13, 2008
Friday, October 10, 2008
Thursday, October 9, 2008
Prayer request
Please pray for Edith Maddox, she was involved in the accident in front on Lowes Tuesday morning and in at the UT Trauma Center. And also Cason Graham, he is having tests run on his heart.
Wednesday, October 8, 2008
Schedule change
Since we are not having class on Friday, I am changing the schedule this week. Yoga today, core tomorrow. (Yoga will work our shoulders & arms.)
Tuesday, October 7, 2008
HELLO!
Hey guys,
Sooooo, how's everybody doing? Any prayer requests? Any goals you would like me to know about? Love a class... hate a class? I wanna hear from you.
Sooooo, how's everybody doing? Any prayer requests? Any goals you would like me to know about? Love a class... hate a class? I wanna hear from you.
Friday, October 3, 2008
I LOVE RICK WARREN... this one is awesome
Changing Your Behaviorby Rick Warren
Be careful how you think; your life is shaped by your thoughts. Proverbs 4:23 (GNT)
*** *** *** ***
One of the great psychological discoveries of the past century is that your thoughts control your actions.If you want to change the way you act, you must first change how you think.
Actually, thousands of years ago, Solomon pointed this out when he wrote, “Be careful how you think; your life is shaped by your thoughts” (Proverbs 4:23 GNT).
The Bible says our thoughts influence six areas of our lives:
· My interpretation influences my situation. It’s not what happens to me that matters as much as how I choose to see it. The way I react will determine whether the circumstance makes me better or bitter. I can view everything as an obstacle or an opportunity for growth – a stumbling block or a stepping stone. “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything” (James 1:2-4 NIV).
· My impressions influence my depressions. In other words, my mind affects my mood; my thinking determines my feelings. If I’m feeling depressed, it’s because I’m choosing to think depressing thoughts – about my work, family, or anything else. While you cannot always control a feeling, you can choose what you think about, which will control how you feel.“Hear me and answer me. My thoughts trouble me and I am distraught . . .”(Psalm 55:2 NIV).
· My beliefs influence my behavior. We always act according to our beliefs, even when those ideas are false. For instance, as a child, if you believed a shadow in your bedroom at night was a monster, your body reacted in fear (adrenaline and jitters) even though it wasn’t true. That’s why it’s so important to make sure you are operating on true information! Your convictions about yourself, about life, and about God influence your conduct.“If you hold to my teaching, you are really my disciples” (John 8:31 NIV).
· My self-talk influences my self-esteem. You are constantly talking to yourself unconsciously. When you walk into a room full of strangers, what do you tend to think about yourself? To develop more confidence you’re going to have to stop running yourself down! “Ashe thinks in his heart, so is he”(Proverbs 23:7 NKJV).
· My attitude influences my ability. Winners expect to win. Your perception controls your performance. Mohammed Ali only lost two fights in his career. Before both of them, he said something that he hadn’t said before other fights: “If I should lose this fight […].”“All things are possible to him who believes” (Mark 9:23 NKJV).
· My imagination influences my aspirations. In other words, your dreams determine your destiny. To accomplish anything, you must first have a mission, a goal, a hope, a vision. “Where there is no vision, the people perish” (Proverbs 29:18 KJV).
Be careful how you think; your life is shaped by your thoughts. Proverbs 4:23 (GNT)
*** *** *** ***
One of the great psychological discoveries of the past century is that your thoughts control your actions.If you want to change the way you act, you must first change how you think.
Actually, thousands of years ago, Solomon pointed this out when he wrote, “Be careful how you think; your life is shaped by your thoughts” (Proverbs 4:23 GNT).
The Bible says our thoughts influence six areas of our lives:
· My interpretation influences my situation. It’s not what happens to me that matters as much as how I choose to see it. The way I react will determine whether the circumstance makes me better or bitter. I can view everything as an obstacle or an opportunity for growth – a stumbling block or a stepping stone. “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything” (James 1:2-4 NIV).
· My impressions influence my depressions. In other words, my mind affects my mood; my thinking determines my feelings. If I’m feeling depressed, it’s because I’m choosing to think depressing thoughts – about my work, family, or anything else. While you cannot always control a feeling, you can choose what you think about, which will control how you feel.“Hear me and answer me. My thoughts trouble me and I am distraught . . .”(Psalm 55:2 NIV).
· My beliefs influence my behavior. We always act according to our beliefs, even when those ideas are false. For instance, as a child, if you believed a shadow in your bedroom at night was a monster, your body reacted in fear (adrenaline and jitters) even though it wasn’t true. That’s why it’s so important to make sure you are operating on true information! Your convictions about yourself, about life, and about God influence your conduct.“If you hold to my teaching, you are really my disciples” (John 8:31 NIV).
· My self-talk influences my self-esteem. You are constantly talking to yourself unconsciously. When you walk into a room full of strangers, what do you tend to think about yourself? To develop more confidence you’re going to have to stop running yourself down! “Ashe thinks in his heart, so is he”(Proverbs 23:7 NKJV).
· My attitude influences my ability. Winners expect to win. Your perception controls your performance. Mohammed Ali only lost two fights in his career. Before both of them, he said something that he hadn’t said before other fights: “If I should lose this fight […].”“All things are possible to him who believes” (Mark 9:23 NKJV).
· My imagination influences my aspirations. In other words, your dreams determine your destiny. To accomplish anything, you must first have a mission, a goal, a hope, a vision. “Where there is no vision, the people perish” (Proverbs 29:18 KJV).
Thursday, October 2, 2008
Check out my sign
Hey... I got a new sign put up in front of the church... it looks great, if you are standing very close to it. You can't see it from the road. lol. Live and learn... so anyway, when you go by the church, slow way down and check out the sign.
Wednesday, October 1, 2008
Subscribe to:
Posts (Atom)