Category: working out


I have been spending the past few days in my Proverbs journal for my devotions then I read a chapter from Wild Goose Chase by Mark Batterson.  I am challenged all around right now.  While Provers gives daily wisdom Wild Goose Chase is challenging my to step out of my cage and go after the God-given desires of my heart – because no one else can chase them for me….only I can chase them for myself.  It has really been a great book.  I am going to recommend it to a few people (probably loan it out)  when I get done with it.  It’s so good.  The ‘wild goose’ is the Holy Spirit which is the English translation of what the Celtic-Christians call the holy Spirit  ‘An Geadh-Glas’ which translates ‘the wild goose.’  I love Marks candor in the book.  Mark is the Pastor of the National Community Church in Washington, DC.  Once I am done with the book I will give a full review on it – but for now I don’t want to spoil the book other than to say it is good – really good.

The one thought I have really been challenged with was when Mark was talking about the parable of the ‘Good Samaritan.’  Here is what he said;

Hurry kills everything from compassion to creativity.  And when you’re in a hurry, you don’t have time to get out of your routine, do you?  No room for Spirit-led spontaneity.  No time for Wild Goose chases.  Here is the great irony: the priest and the Levite were probably on their way to the temple.  They were so busy loving God that they didn’t have time to love their neighbor.  And that is when our routines become counterproductive.  Let’s be honest.  We can get so busy doing “ministry” that we don’t have time for ministry.

This is so true.  I’ve seen it in my own life over the past 6 months.  I have been asked to do things and have become so busy doing “ministry” that I have forgotten to do ministry.  God has really been convicting me of that big time.  So I made a phone call and apologized for not being as proactive as I should have been in some things that I said I would do.  There is freedom in forgiveness and freedom in seeking forgiveness.  How have you gotten so busy doing “ministry” that you haven’t been able to do ministry or have become so STUCK in your routine and so GUARDED with your time that you have blocked things that God wants for you?  I know I have but I am trying hard to undo those things.

I am looking forward to journaling through Proverbs and finishing the Wild Goose Chase over the coming weeks.  There is something more satisfying than pursuing spiritual fitness than physical.  Without both we will die though – that’s something to think about.

I joined our gyms ‘Winter Meltdown’ this past week.  It’s a 12 week contest to lose weight and get in shape for summer.  The winner gets the entry fees from four different Anytime Fitness clubs in the area.  Honestly even if I don’t win I’m already a winner.  It will definitely help keep me motivated to drop the rest of the weight I want to lose by summer.  I’m down another 4lbs this week.  That’s pretty exciting for me.

What’s even more exciting is pursuing God the way He wants me to.

I am excited about a few things:

  • we have had one or 2 students complete B90X with me and we are starting it again
  • I am going to start journaling as I spend time reading through Proverbs for my personal study time
  • things are going really well both physically and ministry wise right now

I started this new series after completing my goal of losing 100lbs.  So why a new series and not just continuing the journey to 100?  Since I have completed my goal I thought it was time for something new and something that focuses on the spiritual and not just the physical…bot or hugely important and spiritual health is way more important than physical health.  Don’t get me wrong physical health is very important but spiritual health trumps it.  It would be easy to think I’m all about fun and games and physical accomplishments but I’m really not.  While I like to have fun and love accomplishing things physically I enjoy a good theological conversation far more.  I always have hands down.  So I’m hoping to bring that to the mix this time around as well.

I worked out hard this week but I don’t think I ate enough and so it’s reflected in my weigh-in this week.  Overall though things are going really well working out.  I crave going to the gym now.  I used to look forward to going to the gym and it’s now one of my favorite things to do again – which I am excited about!

Stats…

Last update: 290
This week: 286

4 pounds is 4 pounds and I’m proud of it.  Down one more notch on the belt again.  It has definitely been a confidence booster.  I’m looking forward to summer – I’m hoping to be lighter than I was as a sophomore in college.  I’m glad to be able to be a better steward of the temple God has given me – spiritually and physically.

I have been wanting to keep updating my blog audience of my progress with my getting back into shape.  Since I completed my goal of losing 100lbs I didn’t want to keep blogging about my journey to 100.  So I have been giving it some thought lately and I’ve decided to blog once a week, or every other week, about living healthy both spiritually and physically.  I will still be giving updates on weight-loss but I am also planning on sharing Scriptural thoughts on living healthy spiritually.  I have no idea what it’s going to look like yet – but this is a new series for 2010 and I’m sure it will develop through the year as I go.

My goal for fitness this year is to drop another 60lbs from where I’m at then re-evaluate how I feel/ where I’m at and go from there.  Spiritually I am planning on doing the B90X program a few times this year.  I would like to do it through at lest twice.  I’m really looking forward to that actually.

So here’s where I’m at physically:

Last update: 298
This week: 290

Total: 111 (since January 17 2009)

I feel really good about the 8 pound drop.  My last update was about 3 weeks ago.  The week of New Years Eve I went back to my parents and ate…and ate…I did ok but man I ate a ton.  This past week I’ve been sick with the flu and an abscessed tooth so I’ve just mainly had soups all week.  I love soup but I am really looking forward to moving away from soup this next week.

So here we go on a new year long series of living healthy: spiritually and physically.

Last Saturday was my ‘high calorie’ day.   I got up at 5am to workout before our little kids Christmas program practice, adult choir cantata practice and going to Des Moines for the rest of the day with Joel and Nate.  I ate a yogurt for breakfast and so since it was my ‘high calorie day’ we went to Chili’s for supper.  I had a jalapeno cheddar burger with jalapeno ranch sauce.  We also had jalapeno ranch fried onion strips (haystack?).  Oh and for dessert I had some white chocolate volcano cake with white hard shell topping on top of the ice cream that came on it.  Oh yeah.  It was definitely my ‘high calorie day.’  So the rest of the week I cut back to about 1600 calories a day trying to lose the 6lbs I needed to break the 100lbs mark.

I worked harder and a little longer each day.  I switched some things up.  All week I couldn’t notice a difference in anything.  I felt sluggish – almost like I was coming down with something.  I was tired through my workouts and was getting frustrated.  Still I kept pushing.  In the end it was all worth it.  This weeks results are below:

Last week: 307
This week: 298

Journey total: 103

I FINALLY broke the 100lbs mark.  Honestly I can’t really put into words the emotions I have been going through for the 45 minutes I have known.  I have been crying – but in a good way.  I had no idea losing 100lbs would be so emotional.  I would often watch The Biggest Loser and when they would get emotional on there I would often think to myself, “Why is it such a big deal?”  Well now I know why.  It is a BIG deal.  I am the lightest I have been in 10 years.  I am finally under 300lbs…it feels good to say that.  I am going to keep going.  I have 50-60 more I want to drop then I’ll be at a spot where I can really be happy.

I need a shower and a nap now.  Thanks for praying for me and continually checking in and challenging me.  We have reached this point together.

This week was tough on me.  We got a major snow storm so I missed Tuesday and Wednesday nights of working out.  I also made homemade chili and ate it all week.  That would be 2 bowls for lunch and 2 for supper for maybe 3 days last week.  Definitely not good when you’re trying to cut back calories.  So all in all it was a slow week.  Still I lost a little and am a tad-but closer to my goal of 100.  This weeks results:

Last week: 310
This week: 307

Journey total: 94lbs since January of this year. Not too bad considering I took 5 months off and got lazy so I’ve lost the 94lbs in 5.5 months. Not too shabby.

hopefully this will be the week. I’m going to be a food nazi and really watch what i eat and try to get some extra work outs in this week to knock of the remaining 6lbs.

Well I am no officially 10 weeks into this last round of my journey to 100.  I say last round becuase I will NOT have to do this again once the weight is off and I’m back where  I want to be.  Then I will start the maintaining phase which I am really looking forward to.   Honestly I’m not averaging the weight loss I would like to.  I would rather be averaging 8lbs a week but right now I’m at 5.8 per week.  Still losing almost 6 pounds every week is incredible in it’s own right considering what I am doing to work out.   This week started off slow but I was able to walk 3 miles 2 mornings this week then go work out later at night and do my normal routine.  That helped some.  Now with it getting colder I need to start doing some cardio stuff indoors in the mornings for 30-40 minutes then do my normal routine later in the day at thy gym.

Still I’m not complaining.  I made some pretty decent progress this week that I am really excited about.  The results are below:

Last week: 318
This week: 310

That’s 91lbs total I have lost since January.  I’m pretty excited about that.  I’m setting my goal at losing 10 pounds this week so I can FINALLY say I’ve met my goal of losing 100lbs and also I will be UNDER 300 for the first time in 12 years.  I can’t really even describe how excited I am to be so close to being under 300.  It’s a surreal feeling honestly.

Even if I don’t hit the 10lbs mark this week I know I have still made some good ground.  I will still be proud of my progress and know I will hit it before Christmas either way.  Thanks for your continued prayers as I start down the final leg of this journey.

I can’t believe it’s been 9 weeks since I’ve started working out again.  It doesn’t seem like it’s been that long.  I have come a long way – even from where I was when I worked out January-April.  I did take May-September off but my stamina is way up.  My intensity on my cardio is way up.  I can tell a hug difference and since this is about me getting to where I want myself to be – I am pretty excited.

So this was the week of Thanksgiving.  I had so many people telling me,

“Just enjoy the week and eat like you used to.”

Are you serious?  And get back into habits I don’t want to be involved in again – EVER?  No way.  I did really well this past week.  I had 2 pieces of pie TOTAL for the week and Thanksgiving day.  Every time I was offered a pop I said no thanks.  I think my family thought I was crazy.  I got a 3 day membership to the “Y” in Burlington and it was worth it.

It was a little awkward working out in an gym I don’t normally work out in.  My cardio suffered a little bit because of how busy they were and the 30 minute time limit on the cardio machines.  So frustrating.  However my time in the weight room was really worth it.  I was able to push through to some plateaus  I have been experience and I started a new back/ bicep workout.  Wow.  I am loving it.

The results of Thanksgiving week are below;

Last week: 321
This week: 318
Total over 9 weeks: 50lbs

Total in my journey so far: 83lbs.

I only have 17 pounds to reaching 100. I should easily hit it by Christmas if not before.

This week went by so fast.  I made some HORRIBLE food choices this week.  Last Saturday was my “high calorie day” – a cheat day – where I can eat whatever I want.  Well my cheat day turned into 3 days.  It was not good.  Last weekend I had:

  • Saturday – 3 taco meal from Taco John’s and a LARGE Dr. Pepper.  I had pizza that night.
  • Sunday – I went out for Mexican and did ok.  I got the burrito meal with a tostada.  Then Bible study came and I failed big time.  I had 4 rice crispy bars with chocolate on them.  I had chips and bean dip and I also drank 2 Dr. Peppers.
  • Monday Night Football – I had a HUGE plate of tater tots.  I had some chips and 3 bags of fruits snacks and about 5 glasses of lemonade.

So my cheat day lasted 3 days where I consumed over 3500 calories each day no doubt.  So this week was rough on me.  Then yesterday on my way home I got sick to my stomach and had to pull off the road and go out behind my van to – well – you know.  I had great workouts though.  I bumped my elliptical time up to 60 minutes over the past 3 or 4 days and that has been kicking my tail but going so good.  My weights have gone up quite a bit this week too.  So it was an ok week overall – made some poor eating choices but my workouts went really well.

So here it is.  The weights for this week:

Last week: 338
This week: 331
Total: 37 in 6 weeks

I can’t believe I’ve been at this for six weeks now.  It was a good week overall.  I thought I would have had a bigger loss than I did.  I’m down a notch on my belt and my t-shirts are fitting looser but my arms are starting to fill them out better.  I’m starting to be able to tell a big difference.  I kept at it pretty good all week even through my nasty cold I had.

Here are the results:

Last week: 344
This week: 338
Total: 30 pounds in 5 weeks

I’ve got 3.5 weeks until Thanksgiving.  I should be able to knock off at least 20 more pounds by then making it 50 by Thanksgiving.  This is going to be easy.

I have been asked by a few people recently what my workout looks like.  Honestly it varies but here are the workouts broken down by days.  This gives an idea for what I do.

Sunday: Day off


Monday: Chest/ Triceps/ Cardio

  • Cardio – 45 minutes of hills intervals on the eliptical working up to 7mph.  I also try to get 45-60 minutes on the treadmill doing incline intervals on level 5 up to 4mph
  • Chest – I LOVE working my chest.  I always have.  I start off with the Hammer Strength Iso-lateral bench.  I do 2 warm-up sets with a 45lb plate on each side.  Then I do 5 sets of 5 reps with two 45lbs plates on each side.  Then I do 3 sets of 8-12 reps of incline bench with dumbbells.  Then I do 3 sets of 10 reps (20lbs dumbbells) of fly’s (going almost to the ground with straight arms) on the bench.  I usually count to 6 seconds per rep.  This really allows for a good strength and gives a good overall form to the pecs.  I also do 3 sets of 10 reps on the bench press machine (150lbs)  as well as the pec-deck (175).
  • Triceps – It goes without saying it’s my second favorite body part to work.  I start off with 3 sets of 10 reps French Press style with 85lbs dumbbells.  This really stretches your triceps.  I then do 3 sets of 10 reps on the cable tricep push-down with about 75lbs.  Then I do 3 sets of 10 reps of bent over tricep pushes One hand on the dumbbell rack – pushing the hand with the dumbbell backwards until fully extended) with 20lbs dumbbells.

Tuesday: Biceps/ Cardio

  • Cardio – 45 minutes of hills intervals on the eliptical working up to 7mph.  I also try to get 45-60 minutes on the treadmill doing incline intervals on level 5 up to 4mph
  • Biceps – I do 3 sets of 10 reps (35lbs dumbbells) sitting on the incline bench.  They key here is to keep your biceps pinched in to your sides if you can.  Then I stand up and do 3 sets of 10 reps with 30lbs dumbbells – I try to go slow so I don’t rock and “cheat.”  I give a tight queeze at the top to give the bicep a good burn.  Then I do a pyramid with the dumbbells.  I start of with the 5’s and do 10 reps.  Move to the 10’s and do 8 reps and on up until I get to 1 rep with the 35’s then immediately I start back down and end up with 10 reps on the 5’s again.  Don’t give yourself much of a break through the entire thing.   I usually finish with 3 sets of 10 with the 75lbs curling bar.

Wednesdays: Shoulders/ Back/ Cardio

  • Cardio – 45 minutes of hills intervals on the eliptical working up to 7mph.  I also try to get 45-60 minutes on the treadmill doing incline intervals on level 5 up to 4mph
  • Shoulders – I do seated military press with dumbbells.  3 sets of 10 with 50lbs.  Then I do front shoulder raises 3 sets of 10 with 20lbs.  Then I move to side shoulder raises 3 sets of 10 reps with 10lbs.  Then I do shoulder fly’s 3 sets of 10 with 40lbs.
  • Back – I’m pretty new to working my back.  But here’s what I do.  3 sets of 10 (200lbs) seated cable rows.  3 sets of 10 (140lbs) lat pull-downs.  Then I do 3 sets of 30 seconds putting a 45lbs plate over my shoulders (switching sides) and stopping shortly at my waist so I don’t rock and “cheat.”  Then I do 3 sets of 10 oblique standing crunches with 65lbs dumbbells.

Thursdays: Cardio/ Legs

  • Cardio – 45 minutes of hills intervals on the eliptical working up to 7mph.  I also try to get 45-60 minutes on the treadmill doing incline intervals on level 5 up to 4mph
  • Legs – 3 sets of 10 on leg extensions with 130lbs – I’m a weannie when it comes to legs.  3 sets of 10 hamstring curls with 100lbs.  I do the hip abductors for inside and outside – 3 sets of 10 with 170lbs.  Calf raises – 3 sets of 10 with 90lbs on the seated machine.  Then I finish with the leg sled.  I do 5 sets of 10.  Last time I worked up to 560lbs on my last set of 10 but probably did 480 for 4 of the 5 sets.

Fridays: Cardio/ Chest/ Triceps

  • I do everything I do on Mondays on Fridays also.

Saturdays: Cardio/ Shoulders/ Back

  • I do everything I do on Wednesdays on Saturdays – might even work in biceps again.  I try to pick up the pace and make it more of an anaerobic workout though to burn more calories.

I might work in some circuit training instead of the last 45 minutes on the treadmill.  I’ll do 4 laps of 30 seconds on all 12 machines.  It usually takes me about 40 minutes with travel time between each machine.  I’ll use lighter weights and go for high reps in 30 seconds for more of a physical burn and calorie burn.  It’s all about keeping moving, cardio and counting calories.