Saturday 1/31/09

Meet at the church at 7:30 AM for 30 min jogging/walking intervals and 30 min playing.

2nd workout for 5k

Walk 5 minutes at a moderate pace to warm up. Walk fast for 90 seconds; jog for 90 seconds. Alternate walking and jogging for 18 minutes. Stroll for 5 minutes to cool down. You logged 28 minutes! Great job!

Prayer requests

from Ike & Colleen-pray that his scan will come back GOOD.

from Jacqui-just to be open more to the Spirit.

Secret # 5: (my fav) Exercise More Days than Not

Feeling fit and fabulous requires exercise, period. The human being was not meant to spend the amount of time sitting on it's buns that we do these days. So we've got to add movement. Just to increase your health and well being you've got to exercise at a moderate intensity for an accumulated total of 30 min on most days. The skinny chicks in the book workout at least an hour, six days a week. In some cases it's two hours or more. Exercise speeds up your metabolism, builds muscle and makes you feel terrific. It's important to balance the types of exercises you do, with cardio, weights and stretching all working together. Now, how to fit it in...take a look at your daily schedule and see where you can add some. Can you walk, run or cycle to work? Bring your running shoes to work and walk or run at lunch or break, then eat at your desk. (Keep deodorant and some facial cleansing wipes and make up at your desk to make a quick fix when you get back.) Set up a weekly exercise plan and post it on your refrigerator or in some other highly visible place. Set up a no-fail plan of exercise that fits around your life. Resolve to make exercising more days than not just a fact of your new life. Stick to your plan and DON'T LET EXCUSES START TO INTERFERE WITH YOUR EXERCISE PLANS. When you have to miss a workout, find a way to replace it.

Running the 5k

Hello wonderful people!

Today we REALLY started training for a 5k. We have been moving pretty slow up until now. So the good news is...if you want to be a part of it, you can start to day and be ready by March 5th with the rest of us. I will post on here every Tues & Thurs what we have done in the lunch class. (In case you miss for some reason or just don't like getting sweaty at lunch.) Here's what we did today...

Walk 5 minutes at a moderate pace to warm up. Walk fast (on the verge of a jog) for 1 minute: jog for 1 minute. Alternate walking and jogging for 15 minutes. Stroll for 5 minutes to cool down.

That gives you 25 min of great cardio. Running is the quickest calorie cruncher around.

What 5k will we participate in? The TAP Publishing 5k to benefit the Relay for Life that I am going to organize sometime in March. So get your good shoes on and get moving.

:-)

FRIDAY FUN DAY

From now on the last Friday of the month is going to be something fun. (but we will still sweat) Come on the 30th and see what we do.

Secret #4 Stop Seeing It As "Dieting"

You have to find something you can live with all the time. You have to shake the whole idea of being on a diet. If you think what you are doing is too strict to stick to forever... then ease things up a bit. Replace the word "diet" with the phrase "healthy lifestyle". Correct people when they refer to your healthy lifestyle as a diet. Add more calories if you are feeling too deprived to stick with your plan for life. But be sure to try choosing healthier options first. Seriously consider taking off one day a week so you can enjoy the foods you love. Repeat to yourself, "I am eating this way as part of a healthy life, for my whole life." Resist any temptation to buckle down too hard for short periods of time. This can throw you off course completely. If you fall off the horse, get right back on again. Figure out what made you fall off and come up with ways to avoid that in the future.

Secret #3 Rejoice in Fresh New Tastes

If you are writing down your foods now, you'll probably notice that you tend to eat the same foods over and over. That's pretty typical of most people. But if you try new things you'll soon find eating well isn't so hard after all. Here's how... every time you go to the grocery, try a new vegetable, look up some recipes & see if you like it. Next try out some new whole grain or healthier grain products, like spinach pasta and old-fashioned oatmeal. For virtually every fatty, sugary, high-calorie meal or food item, there is a healthier, lower-calorie option. you just have to shop around and not be afraid to try new things. Don't let one bad veggie turn you off, keep trying new ones. Try new fruits too. Try different cuts and kinds of chicken and fish. Try replacing beef-centered meals with leaner cuts of meat. Test out lower-fat versions of milk and cheese. Try soy milks as well. As you find new meals and foods you love, drop old standards that are less healthy from your meat rotation.

PS come do Pilates tonight with Megan at 5:00!

with God all things are possible (Matthew 19:26)

From Around the Year with Emmet Fox

Study and research are well in their own time and place, but no amount of either will get you out of a concrete difficulty. Nothing but practical work in your own consciousness will do that.

Scientific prayer is the Golden Key to harmony and happiness. You need to take no one's word for it, and you should not. Simply try it for yourself and see.

Whoever you are, where ever yo may be, the Golden Key to harmony is in your hand now. This is because it is God who works, and not you, and so your particular limitations or weaknesses are of no account in the process. you are only the channel through which the divine action takes place, and your part is first to get yourself out of the way.

The actual method of working is simplicity itself. All that you have to do is this: Stop thinking about the difficulty, whatever it is, and think about God instead. This is the complete rule, and if only you will do this, the trouble, whatever it is, will presently disappear, It may be big or little, it may concern health, finance, a lawsuit, a quarrel, an accident, or anything else conceivable; but whatever it is, just stop thinking about it, and think of God instead- that is all you have to do.

The thing could not be simpler, could it? And yet it never fails to work when given a fair trial.
...with God all things are possible (Matthew 19:26)

Secret #2 Add Weight Training to Your Regime

For the longest time, fitness experts warned women not to weight train for fear they would bulk up. The thing is it's actually difficult for most women to do that, we don't have the hormones for it. Plus, when you build muscle you speed up your metabolism. You don't need a lot of weight to make a difference. Start with a couple of 3, 5 or 8 pound hand weights or an exercise band. If you are not sure what to do with them, come to LIFT Mon, Wed & Fri and we will show you. :)

The Secrets of Skinny Chicks

Hey guys,

First of all, we will be having classes today. If you can't get out, that is totally cool. But I will be there.

Second, I have been reading this book... The Secrets of Skinny Chicks... and I am going to start sharing their secrets with you.

Secret Number 1: Burn All the Calories You Eat

One pound of fat equals 3500 calories. Eat that much more than you need and you will gain a pound. Cut down the number of calories you eat -down to what you really need- and the pounds come off. The very active skinny chicks usually don't consume more than 1600 calories a day so start there and see how it works for you. Now to figure out what you are eating you are going to have to track everything you put in your mouth. Even the milk in your coffee...no cheating! You may be surprised at how much you are eating and exercising compared to what you think you are doing. You will soon see where you need to make adjustments, then plan ahead. Tracking AFTER you eat often gets you in trouble. The website below has a place you can track your food. If you don't like that one email me, I know some more. Research the calorie-burning value of various exercises http://www.selfcheckup.com/cgi-bin/calc/calc.cgi?calc=men
Set up a weekly exercise plan. Find some good low-cal choices at the restaurants you like to dine in.

another website

ok these daily tips will not all be websites... but there are some really good ones out there. keep checking them out and then use the one that you like best. :)

http://www.livestrong.com/

:-)

Hey everybody,

One of the things I heard from you all in response to my email requesting feedback was that you guys don't know what to eat. (Other feedback to follow)So I am going to start putting helpful links here and little tips and stuff. So keep checking the blog! Let's start with... http://www.hungry-girl.com.

Love ya, see you tonight!

Prayer requests

Hey guys,

Please remember Jeff, Lois and Carol in your prayers.

Thanks!

Feedback

Hey guys,

I am looking for a little feedback from the people that used to come exercise at Grace but don't anymore. Why don't you come anymore? Was it too hard, too easy, not enough equipment, not long enough, too long, no results or were you just too busy??? Also if there were things you liked but we didn't do enough or things you would like to see added... please let me know. I really would like to hear from you. I want this program to be the best it possibly can be and you all would be a valuable source of info for me.

Thank you all for your time and input. I appreciate it!
Jessi

Jan Schedule

January

LUNCH CLASSES
Mon-strength training
Tues-train for 5k
Wed- strength training
Thurs-train for 5k
Fri-strength training


EVENING CLASSES
Mon-workout with me
Tues-Martial arts with Alan
Thurs- workout with Megan

SAT MORNING CARDIO
TBA times and locations will alternate depending on weather
check here or contact me each week (200-0089)


The strength training will not be with heavy weights so it shouldn't cause anyone to bulk up. And most of the time we will move very quickly so you will keep your heart rate up while we build muscle. The 5k training is going to be very gradual, so anyone can do it... you can even just come and walk if you want, everyone goes at their own pace. With the strength training and the 5k training it can be as hard or as easy as you want. I always give options because most of us are at different fitness levels.

The journey of a thousand miles begins with a step.

It’s the first of the year. I wrote out my four goals for the year and had my kids write out their goals too. My husband thinks this makes me dorky. ;-) But he’s wrong… statistics show that people who write down their goals have a greater chance of reaching them. That was my first step. The next step was to “chunk it down” as Jack Canfield says. I figured out what I would need to do to reach my goals and then scheduled it in my planner.

If you have a goal of … “I would like to be healthier” or “I am going to read the Bible more”...those are good goals, but kind of vague. Make it more specific like… “I am going to eat at least 5 fruits and/or vegetables daily and exercise 30 minutes 4x a week.” Or “I am going to read my bible from 9:30 to 10:00 every morning.” Then put that stuff in writing and track it somewhere. There are lots of online programs where you can track your food intake. Or buy a little planner and write in it everyday. Schedule your goals and mark it off when you do it. At the end of the year, you will be able to see how well you did.

Sometimes we fool ourselves. For instance, I wanted to be on time to work last year. I tracked it. I thought I did a pretty good job. Then I crunched the numbers! I was on time 42% of the time. That’s ridiculous!! I made up the time everyday so it wasn’t stealing from the company but still that is not succeeding at being on time by any stretch of the imagination. I had set the goal but didn’t decide how I would do it. Now I am showering and putting out my clothes for the next day, the night before and making the kids do that too. I still get up at the same time, but so far have been ready WAY earlier than before. When you make your goals specific and keep track of them it really lets you see your progress (or lack of).

So that is why Monday we will be doing our fitness test and setting goals in class. Woohoo! See you there!