TWO WEEKS IN

Two weeks in and I've lost weight.  You'll have to take my word on it as I'm not going to post a weight until the final weigh in.

I remember when I first started losing weight when I first tried back in 2010 -- I was everywhere posting about it.  This time - it's more low-key for me.  I'm okay with it being that way.  There's motivation in the accomplishment even if I'm the only one that knows of the success.

This blog and a share on social media is the most public that I've been about it.  I don't need it to be a show.  I don't need the accolades right now during the process.  I will take a "good job" and "dang - you look good man" later when I'm done.  I do hope that my focus and discipline will pay off or help others strive to be healthier.  I'll let that form on its own though.

What I want during the year of 36 is to be better at focus, discipline and health.  I want to be a good example.  I want to show my sons what self-discipline looks like.  I want them to know what it looks like to work hard and focus on something.  Hard work may seem scary but it's more scary that people don't know how to work hard.

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This is what I've been doing.

FOOD:

I've been using MyFitness Pal as a calorie counter.  Yeah, I know some people don't, won't or swear to never using a calorie counter but it's helpful to know where you are in terms of how many calories you've taken in.  I am a pretty routine and simple eater.  We try to eat as many meals as we can at home.  It tends to be healthier.  It is cheaper.  It is what we find that we desire after eating out too many times.  We haven't changed what we've cooked as I am the one training for this - I simply eat less than what I was doing.

I am shooting to eat around 1800 calories a day.  Granted, some days I may go over that but compared to what I was eating per day to now - there is a caloric deficit which is in my favor.

EXERCISE:

I've only been hitting the pavement and sidewalks.  My plan has been to continue to do the cardio and slowly introduce other things.  I did find a Dip machine for $20 on Facebook marketplace.  Snatched that up and pair that up with Pushups and Burpees -- I'll have myself a workout.

MENTAL:

The mental game is a tough one.  I don't mind silence.  I don't mine the long periods of time by myself running, etc.  There will be a time though that Mental Toughness will have to prevail.

This is going to sound crazy I'm sure but anyone who has set out to read the Bible in its entirety can talk about mental toughness.  I am a Student Minister at a church and I have challenged my students to read the Bible all of the way through WHILE taking notes on it in one year.  I can already see that the mental game is at play with them because it's done the same for me.

Now, I am a graduate of a Bible college.  I've read the entire Bible.  I've listened to the Bible all the way through.  I've taken notes on many parts of the Bible and still I find myself struggling.

It's probably not that much of a stretch to say that most people would probably elect to do one day of excruciating Obstacle Racing than a full year of studying their Bible.

I heard Bob Witte, a professor from Ozark Christian College, say "The Bible isn't boring, you just get bored".

That's a perspective that we overlook.  Maybe we are approaching things the wrong way.  I've definitely approached this goal of mine differently than I have in the past and I feel better, have seen progress and fully believe that I'm going to succeed.  I came across the quote...

"IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU."

In our society, people want to challenge everything but don't want to be challenged.  I don't know who phrased the quote.  I know that it makes sense to me though.  How do we become better at something if it's not challenging us?

The ability to focus on the task at hand, even when I use studying my Bible as an example, is key.

Saying "You can do this.  You got this.  You are a winner." only goes so far.  Knowing, by way of practice and execution, goes further.

The Year of 36

I'm at that point where I just have to train for something for something to happen...I'm talking about anything productive in fitness. 

I enjoy running (all 250 lbs of me) but I won't lie that it's harder when I am at this weight.  I remember the days when a 5k was an easy run.  I didn't think much about a 10k run and anything past that mileage was still fun for me.  A lot has changed since those heavy running days.

It's more work than fun anymore.

Three kids later, I find myself with less time able to run and more time at the dinner table.  The simplicity of going out for supper makes for some heavy feeling days.  Those days, does anyone want to get out and run, exercise, anything?

I recently turned 36 years old.  Leading up to that day I had made out a plan.  My plan was that at or towards the end of year 36 - I am going to do a 8-12 mile obstacle run.  I wasn't sure if this would be a Spartan Race, a Tough Mudder or what it was going to be but I was going to train for it during this year. 

That year has started.   

That event is going to be the TOUGHER MUDDER. 

10-12 miles - 25 obstacles - 1 year to train.

I do also have some road races that I have on the calendar but they are to help with the training for the Tougher Mudder.  I do know that it probably wouldn't take a year to train for it normally but I don't care about that.  I need something to train for during this next year and I need to put it on the calendar. 

This year, the year of 36, is the year of training for me. 

On another front - this year is the year of the beard for me.  Now, I always have a beard on my face and technically still do but for this year I have shaved it to just stubble and will not shave it again until after race completion.  I want to see the transformation at the end of this when I shave the beard.  The beard will act as a mask for my face.  Yes, it will  be evident that my face will be thinner but the reveal will be the shave.

I really do feel back in the game since I started back at it.  I have a long ways to go.  You get out what you put in.  Here's to the year of 36.

My Running Gear: Garmin Forerunner 735XT

When it comes to running - you don't have to have any gear.  That is the beauty of the sport!  You don't have to have anything but a desire to do it and the follow through to execute the desire.

The simplicity of running makes it unique.

Some people run barefoot.  Others run commando.  Most run with some sort of specially bought gear whether it be shoes, performance tech clothing, watches, belts, food, chaffing help, drinks, sun glasses, etc.  Like most things, there are items out there that are sold with hopes of aiding your efforts to become better, faster, stronger and more successful (success means something different to everyone).  It's no different with me - the average level runner.

Nice and Slow!

One thing that I always have on during my runs is my Garmin Forerunner 735XT watch.  It is amazing.  Now, in my first few years of running (going on 6 years now), I repeatedly bought cheap watches and used them until they broke down.  They worked great for a short time but would have to be replaced often.  If that is for you, keep going for it!  I decided however to spend a little money and go with a Garmin.  It has changed my running.  I am not fast by any means, or probably by anyone's standards, but I now can view stats of my runs that I didn't even know were possible to record with watch having only used cheap watches. Does this watch make me faster that a cheaper watch cannot?  In a way, yes but it doesn't shoot sugar or caffeine into my blood stream to do so, which would be awesome!  It does show me where my performance level is at and helps me push harder.    

Using the Garmin Connect app, I can view all that my watch recorded.  I can see elevation gain, elevation loss, calories burned, distance, map, cadence, average heart rate, max heart rate, splits, average speed, average moving speed, average pace, average moving pace, max speed, total time, total moving time, average run cadence, max run cadence, average stride length and it rates training effect.   It also gives graphics for each of those things!  When I say that it gives graphics - it breaks it down to "at what point of your run" that your cadence, pace, heart rate, etc took place.

It is not necessary to have the Garmin Connect app to view your results but for the all inclusive review - it is necessary.

Is it a smartwatch?  Yes!

For sure!  I can see who's calling, notifications, weather - all of it.  I can also sync it with other apps and it will configure those apps in regards to activity and calories consumed/burned/etc.

Is my watch just for running?  No!  

This particular watch is a triathlon watch.  It can also record Cycling results and Swimming results.  I have used it for cycling but not for swimming.  My understanding is that the heart rate will not work when under water.  I am not a big swimmer but would like to complete some sort of an Ironman.  It may be more of a simpler version of an Ironman as I am not at, or near, a point where they would be able to say over the system "You are an Ironman".  

Is the watch just for sports?  No!

This watch, like most Garmin watches I believe, record sleep habits, daily steps, Calories burned throughout the day and so forth.  To see detailed results though, the Connect App, which is free, is needed.  The 735XT also allows for you to personalize the different "apps".  You can change the face of the watch, add different data fields, widgets and such to the watch.  This is all done through the Connect IQ store.  Currently, my watch has a different than standard watch face that shows time, date, battery life, steps, miles traveled, calories burned, heart rate and graph of daily steps and cal burned.  It sounds like a lot but it isn't. Scrolling through the different apps/widgets on my watch I can see in more detail than watch face: steps, miles traveled, weather, my day stats, heart rate (current, resting heart rate, and graph of last 4 hours), controls, Notifications and Last Run.  All of that allows for customization.  Pretty Awesome right!

Is the watch worth the money?  Yes!

I don't like to spend money on stuff.  Maybe it was the way that I was raised to always find the deal - the cheapest price.  Was this a big expenditure for me?  It was.  It took some money but it was well worth it!  Through the years of buying the cheap watches - I probably could have bought one watch that was worth it and actually told the real story through my runs as I now have.

They say on race day that you stay "tried and true" to what you know works for you.  You don't want to eat something different than normal.  You don't want to wear a new pair of shoes at the starting line of a marathon.  You want to find something that works, that works well, and stick to it  This watch is the watch for me.  I can wear it for a run and have very detailed results to view and then keep it on when I go to work!  

It's never easy, for me, to spend a chunk of money on something that I wear but this piece of running gear has been worth it!

(I receive nothing for reviewing my watch!)

2017: A Year for the Marathon

I've toyed with the idea for a long time of doing longer distance races.  I'm not fast by ANY means but I do enjoy long distance running.  I just haven't 'long distanced' that far by any other way than a motorized vehicle.

26.2 is crazy right?!

The longest race that I attempted and completed was the Half Marathon.  I always envisioned doing a marathon after that and using the Half as part of my training but that didn't happen as planned.  I finished the half, took a break, hurt myself and never got back to that distance.  I believe the longest run since that Half has been 10 miles.

Last year, my running picked up again.  I had been running each year but last year I was able to really shed some more weight and get back into running.  I think I did somewhere between 7-10 5k races and was able to place in my age group a few times.  It's always nice to place in your age group.  Now, they were probably much smaller races than what many people get into.  These races are usually attached to smaller towns and may not be as big as others.  I usually find my races by way of a google search and checking out Active or Running in the USA sites.  Local running club Facebook pages are a huge help too.

With the increase in running, races and mileage - I found my groove again.  I also purchased the GARMIN Forerunner 735XT after seeing a buddy's and just had to have it too!  It was a great purchase and it has been very eye-opening when looking at the statistics of my runs.  It's nice to see beyond the TIME, SPLITS and DISTANCE that many watches only show.


I told my wife on December 31st of 2016 that I was going to kick 2017 off right.  My plan was to be on the treadmill, which I hate running on, right after the clock turned into 2017.  It's a good thing that I didn't make that a New Year's Resolution because I failed.  I did run on January 1st but it was later in the day.  I went to bed soon after the clock turned.

They do say that rest is equally as important as the actual running right?

This year, I have been able to pick back up where I had left last year.  I took a 'rest' during the colder months to recover from all of the running of the past season.

Never before have I felt the desire to run the marathon stronger than this year.

26.2 miles is crazy right?!

Maybe it's the desire to accomplish something that I haven't yet.  Maybe it's the way to push myself further than I've been in my running.  Maybe it's because I'm just crazy.

Yeah, I'm sure I'm crazy!

RACE RECAP: Harold's National Doughnut Day 5k - Columbia, MO

Disclaimer: I understand that after writing a review of something that it might make some people upset and others happy.  We all claim to desire change but when challenged with change we tend to fight it with hurricane force.  My goal in reviewing the races that I participate is solely based on my experience with the race.  Each review will be honest but try to highlight the positives moreso than the negatives.

HAROLD’S NATIONAL DOUGHNUT DAY 5K RUN/WALK

BIB # 129

Date: June 4, 2016

Time: 28'53"

Actual Distance: 2.9 miles

Location:  Columbia, MO

Time of Race: 10:00am

Race Beneficiary: Central Missouri Humane Society

Registration or Check-in Process:  Easy.  Signed up online and picked up bib and shirt right away on race day.

Course Difficulty: Easy [out and back] and relatively flat.  The 5k started in a park and followed paved path for first ½-1 mile and then turned to trail path and ended back at the same park.  The race began on a sidewalk and funneled everyone through a tight path at very beginning [not good for dogs on leashes which equated into a tangle or two].  Granted, it was not a certified course but the course was not the full 3.1 miles but was marked as such.  It had the same start and finish line.  Turn around point was marked at 1.5 miles.  Interestingly enough, there was a 3 mile marker towards the end of the race despite the 5k not actually reaching 3 miles in total.   Being a dog friendly race, there were a couple times that leashes were tangled and caused a traffic jam. 

Family/Child Friendly:  Yes and No.  [Music had many F*Bombs blasting over system in downtown Columbia] I guess that’s a personal preference but not really child friendly.  Children were allowed to go with parent on the race or be pushed in a stroller which is a plus for those needing to do so.  Letting children run begins the run-bug at an early age which is a positive.  

Pet Friendly:  As stated, many dogs were there with their owners.  Very Pet Friendly.  They did hand out packets of dog food at the end of the race as well.

Race Swag:  There wasn't a lot of swag with this race.  We did not receive a Swag Big.  They did give a shirt & race bib and handed out packets of dog food at the end of the race. 

Post-Race Food:  Fresh and On-Site made doughnuts, Beer, water, coffee, Popsicles  and small cup of recovery drink [chocolate].  They did not have the typical post race food: fruit, yogurt, energy bars, Gatorade, etc.  The spread was pretty good and the doughnuts were awesome!  They did have on-site vendors so that you could buy recovery products.

Race Environment:  Music was playing.  Many dogs were there as the race was supporting the humane society.  This race was dog friendly and many runners took advantage of that and ran with their dog.  There were plenty of people cheering at the finish line as finishers crossed.  A dancing robot was at the halfway point and later at the registration tent.  Runners were encouraged to dance with the robot.

Additional Comments:  Overall, it was a functional race.  It was their inaugural race with it's own quirks.  There were no medals or official time keeping.  The Harold’s National Doughnut Day 5k has potential to be a really fun race.  I’ve run a lot of small races and this race could be one of those that could be a ‘I’m going to come back’ type of race.  There are some things that I would suggest for that to happen. 

SUGGESTIONS:

1)    The course doesn’t have to be certified.  It can simply be a Fun Run but the distance still needs to be 5k distance or advertise it as 5k[ish].  Even unofficial time keeping would be cool. Medals aren't necessary but it would gain more attention from people searching for races to compete in.

2)     Have those running with dogs start in the back.  It is not a penalty to them but makes it easier for those not running with dogs to not get tangled up in the event of a tangle.  Many runners are still training and want to compete despite it being a 'fun run'.  It was cool to see all of the dogs there and made me wish that my dog was better trained so that I could take her out and run like that. 

3)   Play family friendly, or simply edited, music.  F*bombs suck.   I get that kids will hear it at school, home, out in public or wherever.  The race was advertised as a fun environment and it’s got to be tailored to everyone for that to happen. Simple fix would be to play the radio version.

4)  Running on roads may help.  The Start and Finish Line funnelled through the vendors.  On the return, it made it very congested as runners were to run on the same sidewalk that people were standing on to visit the vendor booths. 

FAVORITES:

1)   On-Site Freshly made doughnuts.  Hands down my favorite part!

2)   Dancing Robot – I didn’t dance with it but I did give it a high-five at the turnaround.

3)   Shirts and Bib design was pretty cool.  The Doughnut had a headband of icing on it with a long john next to it.  Bib had a doughnut on it.

4)      The 10:00 am race start gave time for those driving any distance to get there with plenty of time and be able to have received plenty of sleep before.

Any time one can eat a freshly made doughnut at the end of the race -- that's  a win in my book!

Get out of your head!

Loser!  

Failure!

You can't finish this!

You won't be able to lift that!

That is too high!

That is way too much weight!

You look fat!

You are fat!

She is better than you!

He is faster than you!

You can't ever look like that!

You won't be able to be successful!

You always come up short!

I can't change!

This is who I always will be!

Stop!

Just Quit!

***

Get out of your head and defy the thoughts that pull you down!

Afraid of the Gym?

When I talk to others that go to the gym - it seems that there is always anxiety attached to it.

I'm sure that there is a scientific study to it but I'm going to list the reasons that people are timid or even refuse to go to the gym through conversations that I've had.

1.  INSECURITIES OR FEAR

People are genuinely afraid to go to the gym to work out.  Maybe even more afraid of just being in public while working out or any form of exercise.  The thought is frightening.  I get that.  Have you ever heard a 265 lb man run on a treadmill.  Do you think I didn't hear it too as I ran on it?  I didn't need looks.  I didn't want to weaken the bolts that are holding it together.  I especially don't like people see my fat jiggle around with each step.

But then I realized these two things:

A) It's not my equipment and if it breaks, maybe they'll buy better equipment and
B) Who cares what they think.  If I am at the gym making myself better, it's sure doing a lot more than taking up a weight bench staring at me run.

Others in the gym are just as insecure with how they look as you are with how you look.

MY ADVICE: Know that your worth, beauty, strengths and values are not in what others think of you.

Side Note:  I am afraid to run on my treadmill at home.  While I think it can handle me, it's not as solid as the one at the gym.

2.  NO KNOWLEDGE OF MACHINES OR FREE WEIGHTS

There was a time that I didn't know how to type.  There was a time that I didn't know how to drive a car.  There was even a time that I didn't know how to get dressed on my own.  And then I learned.  Some of my learning came from trial and error while some was by hands on experience.  Most though, came from instruction.

Using the machines or free weights can be intimidating.  It still is for me today.  It's intimidating to go into the weight lifting area.  I get it.  There's other people in the area and you going in with little knowledge is a brave step and one few people take.

You can prepare before you go to the gym as well.  Check YOUTUBE for instructional videos.  Take a class - Many gyms have classes that you can take part in that educate you in different exercises and how to perform them.  Hire a trainer - it's a financial commitment but even if you only do this for a little while it can pay off.  Download an app - there are a ton of apps out there that will show you the exercise; imitate it.  Keep your eyes open - most machines have instructions mounted to them in order for you to use them properly.

MY ADVICE:  Take the step.  Talk to the gym manager or trainer and have them show you the machines.  If you are worried about form, (form is key; quality over quantity), ask a trainer or a trusted peer.  Most likely, if there is someone else there in the same area - they'll help you if they see something wrong.  People look out for people more often than not.  Be brave!

3.  PEACOCKING!

(Google defines the following)
Peacock:

noun: a male peafowl, which has very long tail feathers that have eye-like markings and that can be erected and expanded in display like a fan.

verb: display oneself ostentatiously; strut like a peacock

There are those guys and girls that want to fan their feathers for all to see!  They focus more on how their triceps looks in the mirror without a weight in their hand than actually doing triceps extensions.  They strut their stuff and want all to look at them.  Those gyms are no fun to be at.  Talk about intimidating.  It's like looking at Arnold Schwarzenegger strut around the gym and then I look at myself in the mirror and see short Arnold Schwarzenegger in a fat suit.

It's tempting to do that when you do feel good about yourself and how you look outwardly but it's a tell tale sign of what is happening inwardly.  The gym is not a dating platform, or shouldn't be, and you shouldn't be afraid of the peacocks.  Eventually, the peacocks will be outdone by another and they''ll wimper back to their corner.

MY ADVICE:  You do your thing and better yourself!  Let the peacocks strut and you take care of yourself.  They won't bite you.  They might look at you but if you refuse to entertain it - they know they'll have to go somewhere else.  They might get in the way too - just brush them aside and go about your business.  If you are tempted -- it's best for you to ignore the peacocks and find your significant other somewhere else.  They might look like peacocks with pretty feathers but they're more like vultures looking to prey on others' weaknesses.  If you continue to better yourself - your hard work and determination will pay off and when you mix that with a solid inner beauty; that's something on another level!

WHATEVER THE REASON THAT YOU HAVE FOR NOT GOING TO THE GYM - THROW IT IN THE WIND AND GET BUSY!  

YOUR HEALTH IS WORTH MORE THAN YOUR FEAR AND YOUR FEAR CAN HURT YOUR HEALTH!

What's on your Gym Playlist?

Are you a Daydreamer [fans of Adele]?  Are you a Belieber [fans of Justin Beiber]?  Are you a Swiftie [fans of Taylor Swift]?

Whoever you are - you probably like some sort of music!

My playlists vary.  Different places mean different playlists.  I don't usually play the same music during my office hours as I do driving or working out.

When I am writing a lesson I like to have music on in the background that requires no focus.

When I am doing work in my garage - cleaning, wood work, being creative - it's usually country [usually because that's the only station that the radio picks up in there].

When I am at work I usually tend to listen to something that isn't going to bother the offices next door; something along the lines of alternative/rockish and it's usually at a volume that they don't hear it anyways.

When I am doing yard work - I actually like to listen to podcasts.  Because the mower and the weedeater are loud anyway, turning the music up loud enough to hear it leaves my ears ringing afterwards.  I enjoy doing the yard work but sometimes there are other things that I need to do so at least the podcast makes the time pass by easier.

When I am in the car or driving it is the radio.  I don't have sirius radio or anything so I'm stuck with whatever is currently playing on Ryan Seacrest's top songs show.  That's not always ideal as a lot of it is crap - I guess I'm old enough to say that now but seriously - a lot of it's crap.

When I am in the gym though, it's usually rap and/or hip hop.  It keeps me going.  I love to work out to it.

Now, most of what I listen to is by christian artists.  This isn't some knock on "alternative music" as I still listen to non-christian music today.  I grew up on rap with the likes of Tupac, Dre, Snoop Dogg, Biggie, Bone Thugs, and such.  Eminem came soon after and I liked listening to him too.  His songs still have that catch for me.  Here's the thing though with all of these artists: while lyrically pretty genious, and even with accuracy of the times then - it doesn't do it for me anymore.  The darkness of Eminem's early stuff is just crazy to me now.  Honestly though, what was considered dark, crazy and vulgar back then is much of the norm today with any genre.

I strive to have things around me that are going to better me.  I want stuff that I am going to be challenged with. The strides that christian rap, hip hop and rock has taken - I have that now in music.

My gym playlist consists of Lecrae, Andy Mineo, Propaganda, KB, Trip Lee, Sho Baraka, Tedashii,  Family Force 5, Derek Minor, Beautiful Eulogy, Red, Manafest

7 people + 3 months = Fit With a Purpose on Facebook

7 people + 3 months = Fit With a Purpose on Facebook

Fit With a Purpose has expanded onto Facebook for a more personal interaction.  The platform makes conversation easier and more accessible.  The website is a tool for many to use and continue to provide relevant content concerning Fitness, Faith, and Family.  

For the next 3 months, people are following the health and fitness journeys of 7 individuals as they embark on their personal journey to better fitness.  This is at their pace, will power, discipline, workout plans, gyms, homes, etc.  This is all up to them.  Each week, they will post a video talking about the successes and failures of the past week and share hopes for the upcoming week.  Throughout the weeks, Fit With a Purpose will provide insight into workout routines, healthy recipes, and similar areas.  

We hope that you will add Fit With a Purpose's Facebook community to your 'must follow' social media list and that you will continue to watch the website for ongoing conversation in the world of fitness, faith, and healthy family advice.

GO TO Fit With a Purpose's Facebook Community

2016 Goals

Here are my goals for 2016! 

As you can see, there is no magical number for me to land on or to lose in order to be happy at concerning weight. Each day that I make good decisions will reap benefits health-wise overall. Exercising the body, mind, relationships and generosity with my goals this year. 

What are your goals for 2016?

5 Ways to Exercise for Free!

If you have made New Year's resolutions then you probably have said that you want to lose more weight.  You're under the same line of thinking as last year and the year before that.

How's that going for you?  If we are making the same resolution as the year before than we have gone wrong somewhere.  What is or what is not working?  For many, what isn't working is paying for a membership to a gym and not going to the gym.  If you can afford to do so, a gym membership is a great thing to have as long as you use it!

Maybe you have a membership to a gym as I do or maybe you recently acquired your membership to enhance your health and fitness for your new goal.  That is great! Many people are unable to do so though and I thought it'd be good for everyone, gym members included, to know of ways that exercise and fitness can come at no cost; health and fitness can come free.

I.  Go for a walk.

What is a walk going to do for you?  Everything!  Your goal was to become healthier right?  Breathing fresh air, moving around, and outdoor scenery can do great things for you!  Maybe it's around your block that you'll walk.  Going to the nearby park and walking around will give you a good workout as well. Many parks now have walking paths for those wanting to get outdoors. If you live near a school, chances are that there is a running track near you then - take advantage of that track and track your distance with ease and without any special technology.  Walking is free and it's benefits are priceless.

II.  Take up Hiking.

Hiking has a lot of walking in it but here is much more to hiking.  Hiking can be very challenging.  When hiking, you will find that your heart rate is going to perform at different rates rather than the consistency of walking.  This would be compared to circuit training.  Your heart rate is going to rise when hiking uphill in the woods more so than walking through a valley.  This change in heart rate is going to promote weight loss just as circuit training in the gym.  Find a nearby state park, friend's or family's property, or local park and go exploring!  Hiking can be great for the mind as well.  Any type of exercise can be rewarding but hiking and taking in the outdoors will provide you an opportunity to view the grandeur of the creation around us.  As you hike, look for wildlife, beauty and get away from the busyness of the everyday.

III.  Use Your Body for Resistance Training

Being overweight comes at a health cost.  It usually means labored breathing, higher risk of heart disease, lack of energy, sleep problems, and many, many more side effects.  One way that you can overcome this weight problem is to use the weight against your weight.  Simple exercises, in terms of difficulty to perform, like push-ups, squats, and lunges can use your current weight to build muscle - all while losing weight.  Let your inhibitor become a benefactor.

IV.  Get Creative with your No-Cost Workouts

I've carried a lot of groceries in from the car to the house for my wife.  I tell you that a gallon of milk can get heavy after a while.  Why not save your milk containers and fill them with water and use them as weights for lifting?  Do lunges while carrying the filled containers. Fill them with dirt, water or sand - all of that would work for the task.  Why not do what many gyms are doing and use a tire for a workout?  Let's face it, you won't be able to lift a tractor tire in the beginning for this workout so go with a smaller one.  Take an old tire and flip the tire over again and again. Take a sledge hammer, bat or stick and hit the tire with force.  Tie a rope around the tire and drag it.  Do you have a fire place?  Take those pieces of wood that you've cut for the fire place and throw them as far as you can again and again.  Does your child have a swing set?  Go and do pull ups on the swing set.  A quick search on the internet can give you machines or exercises that you can perform in the gym; just mimic those moves and machines with things you have around the home.

V.   Scour the Free Listings on Social Media & Craigslist

People are always getting rid of things.  Granted, at the beginning of any year it would be a little harder to find exercise equipment for free as many are now using their dusty machines or people are benefiting from selling their unused equipment.  Some though are being given away.  Find a local Facebook group and search for free items.  Put a ISO (In Search of) or WANTED post out there on those sites stating what you are looking for.  Drive around during spring cleaning and see what people have put on the curb.  It seems that exercise bikes are always available.  Check Craigslist to see what is in your area.  Ask family to see if they have something around the house that is unused.  Remember that you don't have to own the equipment personally but can borrow the equipment from friends or family until you can save up enough to get what you want!

It may not be as easy to exercise as it is to come up with excuses not to exercise but it is totally worth it when you see the results!  

BEING OUTSIDE - A thing of the past?

When I look back [I'm only 31] at my childhood I can legitimately say that 'growing up' isn't like it used to be.  No I didn't walk up hill both ways to school in the snow.  No I didn't have to wake up at the crack of dawn to milk the cows or feed the chickens.  I didn't have to to plow the field while it was still cool in the morning before school.  I didn't have those chores.

Those are the things that my dad had to do when he was growing up.

But when I do look back,  I find that life was simple.  No No, not simple like you all older than me, but simple compared to what kids growing up now have [don't confuse simple with lazy].

We've all seen the movies where the future is a bunch of lazy people sitting on chairs living life through a headset of virtual reality oblivious of what is really going on around them.  I'm not saying we are at that point but we are a bunch of lazy people oblivious of what is really happening around us, or even to us.

A goal that I set this year and have stuck to most out of all the goals set is this: 

"Spend ONE hour outside each day."   

This isn't adding up the time it takes when I walk from the car to the grocery store entrance.  This isn't counting the minutes from one building on campus to another.  All of the goals that I set this year were goals that required intentional behavior.  Intentionally being outside for one hour each day.  I have not been successful every day but I find myself longing to be outside.  

I am an outdoors type of guy anyway.  I like to hunt, fish, play sports, run, garden, and all of the similar activities.  It's refreshing to be outside.  It reminds me of my childhood.

We did not have the video game systems that I have now.  We had a Playstation.  We had two games that I remember: Tony Hawk's skateboarding game and Resident Evil.  Oh yeah, we did have a Snowboarding Sample game as well.  You could run one slope and get a score.  The next person ran the same slope and try to beat the score.  And over and over it went.  That's it.

My childhood was spent outside.

Bike riding, playing 500 in the streets, playing in the snow, hunting and fishing with my dad, baseball, football, and playing basketball on crappy goals at the school playground are some of the things that I remember most.

Now that I think about it, I remember getting hurt a lot or someone else get hurt a lot from some of those things but it was worth it.  Are we that tough any more?  

I remember popping a blood vessel in my leg because I attempted to ride my bike down a rain washout made path down a rugged hill and crashed my bike.  I remember playing tag and tried to climb a fence and cut open my leg and had to let my buddy's mom fix me up.  I remember my brother falling from a tree branch only to hit another one on the way down and bust his chin up pretty bad.  Another time, my brother dove face first into a fire hydrant playing 500.  I remember bruised wrists because we lowered the basketball goals to where a 6th grader could dunk.  We were flying high. Pump up the jam!

So, this year I set out a goal to be outside more often.  As this year progresses my goals have grown as well.  I look at my son and wish for him a childhood that involves a lot of the same things that mine did.  Of course I want him to have cool things [daddy likes the cool things and gadgets too] but I want him to have more memories than, "do you remember that one time Bob the Builder did that on his show?"  

I want him to learn hands on.  

He loves being outside.  He watches from the window when I mow.  He always wants to go to the playground.  He loves to run around, ride his truck, his bike and play with other toys outside.  He likes to sit around the fire pit.  

Honestly, his love for this stuff just started this year.  

As my goals have transformed throughout the year - some of my hopes for him have become clearer.

Because of this one goal of mine, he has been one to benefit.  We have been able to have ten times more Daddy and Son time.  Our garden, which used to consist of a 10' x 5' raised bed is now a 20' x 15' garden.  We also now have four flower beds instead of just two.  We've been on a couple "jogs" together and are learning how to  keep our balance on a bike [hopefully he won't have a crash like the many I had].  

[From the first picking]

Being outside does not have to be a thing of the past.  I am not going to get a "Father of the Year" award.  I know people that are doing ten times better than I am at finishing their Goals, being a parent and all that.  

What I do know is that I am intentional.  To complete any goal you need to be intentional.  To be a good daddy you need to be intentional.  To be a good husband you need to be intentional.  To be a good anything you need to be intentional.

Don't use "intentional" interchangeably with "good intentions".  "Good intentions" is something completely different.  That is motivation behind something but intentional is the execution of those good intentions; done on purpose.

How do I think I'm doing with this goal?  Pretty good.  

Go do life on purpose!

Reading: Exercising the Mind

My wife and I were talking the other day about homework.  When I was in high school, I rarely took school work home.  I found a way to get most everything done at school.  She said that she always had homework.  My lack of homework may have been due to the necessity of getting it done quickly because sports took up many afternoons and evenings.  Rarely did I enjoy the school work.  I enjoyed the benefits and rewards of having completed all of the assignments.  Most of all, my playing sports never was in question when it came to midterms and quarter grades.  I had teammates who weren't sure if their grades were going to be good enough to meet the sports requirements each quarter. There were many benefits of having high grades: respect from teachers, scholarships, sports privileges and others but few outweigh the benefit that it had inwardly.  I was unaware of it then but studying was beneficial for the mental health which affects the physical health.

This is another follow up to my Original Goals List for 2015.  The first goal was to GIVE MORE and the second is to READ MORE.  More specifically, read one book each month of 2015.  Admittedly, I am struggling and falling behind on this one.  Finding time to read is difficult.

That is my excuse.

I find time if I want to go to the movies.  I find time if one of my favorite TV shows are one.  I find time to do many different things; those things are more fun than reading.

I never was a huge fan of reading.  Playing the Nintendo, Sega Genesis, Sega Dreamcast or Playstation [original] was always more fun than reading.  Gameboy always suited me better on car rides than a book.  Riding my bike was much more of an adventure than sitting in my room with a book.  You would find me outside, playing video games, at a friends house or watching TV but never reading a book.  For whatever reason, I don't have many memories of reading a book because I wanted to.  Black Beauty was a book I remember reading as a child.  Goosebumps at school.  The 'Choose your Own Adventure' books were fun but always read at school during reading class.  

Now that I am older, I still struggle with just sitting down and reading a book.  Magazines are easy to read due to shorter articles.  It isn't that I don't read books as I have a need to stay current, relevant, be inspired and so forth in my profession.  I have to study and become more knowledgeable like any other who wants to be solid in their career.  I've taken a bit of that approach in order to complete my list.  Some of the books on my list will aid me with my job and some will be for 'pleasure'.  

"Reading is to the mind what exercise is to the body" - Joseph Addison

In order to do fulfill my goal of reading one book each month I had to be prepared.  I needed to have a list of books to read for each month.  I took to social media for that.  I asked my friends if they could suggest some books for me to read throughout this year.  Here is the list that we, they, configured.

1.  Jesus + Nothing = Everything [[[January]]] -- page 141 of 209

2.  Sustainable Youth Ministry [[[February]]] -- page 51 of 204

3.  Unbroken [[[March]]] -- page 1 of 528

4.  Churchless [[[April]]] -- page 38 of 191

5.  The Explicit Gospel [[[May]]] -- page 150 of 224

6.  Circle Maker [[[June]]]

7.  Think Orange [[[July]]]

8.  Lead Small [[[August]]]

9.  Killer Angels [[[September]]]

10.  Sticky Faith [[[October]]]

11.  Love Does [[[November]]]

12.  The Tipping Point [[[December]]]

**EXTRA READING**

The Hobbit
The Two Towers
Multiply - Francis Chan
They Smell Like Sheep
Developing the Leader Within You
Becoming a Person of Influence
Growing True Disciples

As you can tell, I have some work to do.  If I look at it statistically as we look at almost everything else in our lives, I am only 16% towards my goal.  That means that I have only read 16% of the pages out of 5 books for January through May.  

That's not good!  

To find results is what I'm doing here.  Academically, a 16% would require a big fat F on my report card. With any review, you find where you are going wrong and fix it.  I find that I have not put the time and energy necessary into this particular goal. 

These are some benefits, from my own brainstorming session, that I believe reading does for a person.  

stimulates the brain - requires discipline - challenges self - makes hard things easier - ignites creativity - promotes imagination - inspires - educates

These are scientifically proven benefits, collected from here, which are from daily habits of reading. 

enhances the sense - enables life long learning - allows for better skill retention - improves creativity - better verbal abilities - increases one's store of knowledge - higher test scores - reduces stress levels - improves critical thinking - staves off dementia - dementia settles in at a slower rate - better reasoning - confidence builder - more white matter - increases brain flexibility - improved memory - builds relationship between parents and children - better listening skills - an easier time concentrating - alleviates mental health disorders

After reading that list, why wouldn't we all read daily?   

I know that it is motivating for me to see that a little bit of reading, even the smallest bit daily, is positive for my health.  That's what this is all about right?  Mental and Physical Health all play together.  What good would it be to have one and not the other?  We have the opportunity to help both forms of health by taking simple steps in the right direction.  

I challenge you to  be intentional in both your physical and mental health.

WHAT BOOK ARE YOU READING RIGHT NOW?

GIVING is making you stronger!

Why give? It's healthy!

This is another follow up from my goals list for 2015.  It's an explanation or a "where am I now" with the goals that I set at the beginning of the year.  If you don't remember my goals, you can find them here on a previous post.

The first of my goals is to give 10% more than I did last year.  That's not a crazy goal.  To give more is something I think many of us would like to be able to do.  Money doesn't always seem to be there though does it?  It's there probably more than you realize.  I remember a time that my wife and I were looking to rent a house and the monthly rent was a bit more than we could afford and the very generous potential landlord said to me, 'It's not hard for money to come around, you set the price that you can afford'.  We were blown away by that.  Someone that didn't worry about money?!

I work in the ministry, it's no secret that most of those who work in the ministry don't make a ton of money.  It's also no secret that much of the population live like it is better to receive than to give.

That old saying, it's better to give than receive has flip flopped and is a distant memory from today.  I am encouraged however when I see others paying it forward.

Why give?  Isn't this a health site?  To answer the second question, it is but there is something very healthy about giving.  It doesn't have to do with the tax write-off of giving.  It doesn't even have to have anything to do with the church.  Giving is good for the person, mind, and entire body.

Don't just take my word for it.  Take this article for instance.  Take this article too!  And another.  Actually, Google came up with result after result when I typed in "health benefits of giving" to the search bar.  There must be something to this giving thing and the direct relation to physical and mental health.

I went through a study called '40 Day Spiritual Journey to a more Generous Life' a few years back.  It's primary approach is obvious through the title.  It used the Bible as the focus throughout the topic of giving.  While many feel that the church is all about money, that's not true.  The church does need money to pay the bills, aid and support missionaries, aid the community and the likes of that.  I raise the question as to why we believe, church goer or not, our wallets are the only things that are called to give of?  Why is it that we view those that need our help only in a financial manner?

I do believe in tithing and strive to give 10% more financially this year than last but I also hope to give much more of myself to those in need as well.

What does your community need?  Think about that?  What is it that your community could stand to benefit from?  Is it trash clean-up at the park?  Maybe it is volunteering at the soup kitchen, animal shelter, helping the elderly with yard work, visiting the nursing homes, sharing your skills for a project, writing grants for non-profits, making blankets for abused women shelters [so many kids go through those].  This is a never-ending list!

To be honest, if most of us were to consider how much time was spent serving someone else other than our family and friends last year, it wouldn't take much to give 10% more than last year.  The art of serving other people exited the building several years ago but it's time to give back.

If the idea of giving simply to help another out doesn't work for you, think of the health benefits anyways.  I know that is selfish to view it that way but if you are helping someone out selfishly or not - follow through.

I particularly like that the studies show that giving offers:

• better managed stress
• longer life expectancy
• better outlook of others
• stronger marriage
• better mental health
• more success
• a little more happiness at work

Whatever it is that will push you to give more this year, do it!  Your relationships, mental & physical health, success and life will benefit from it as well!

HOW DO YOU PLAN TO GIVE MORE THIS YEAR?

HOW CAN YOU INCLUDE YOUR FAMILY ON GIVING MORE THIS YEAR?

Setting Goals and sticking to them!

I love Kansas City sports teams!  Chiefs & Royals all the way!  I have been a fan all of my life.  Watching the Royals last year was really awesome for me.  Do you think that the Chiefs or the Royals start each year thinking and believing that they will only go so far?  Take any professional sports team and ask them at the beginning of the year and they all believe that they have what it takes to make it to the top.  Take any profession and ask each employee and most will say that they have what it takes to make their company better or make them more money.  It's all because of goals.  The Royals want the World Series Championship.  The Chiefs want the Super Bowl Championship.  The Patriots want their quarterback back.  Whatever it is that people want - it starts with goals.

I am a "Goals" person.  Each year I write out a list of goals and hope that I have the discipline to stick to it.  One of the hardest goals that I had set for myself, and failed to complete, was to reach 1000 miles running/jogging/walking in one year.  I got to the 750's.  It was close but didn't get the medal that they'd give every runner at the end of a marathon, (or half).  I'll admit, it was a bit of a pipe dream, impractical, unrealistic but it got me moving.

This year, I believe I set difficult goals to achieve for myself though they are attainable goals.  Here is a list of my goals from the beginning of the year.

_________________________

2015 Goals:

1.  Give 10% more than last year

2.  Read one book each month [outside of my Bible Study]

3.  Spend one hour outside each day as possible

4.  Limit TV time to 1 hour each day

5.  500 miles [run/walk]

6.  Get Healthier!

_________________________

I'm going to do some follow up posts in evaluating how I'm doing on each of my six goals so far and throughout the year.  It's important to do this after you've set goals for yourself.  How will you know if you ever achieved what you set out to do?  

My goals are specific.  I don't want to be cookie cutter.  The only cookie cutter goal is #6 but if I do #'s 1-5, #6 is bound to happen.  Too general of goals makes it very easy to back out.  The general "decisions" takes any decisive approach out of making goals.  "Make more money" is subjective; will you be happy if you make $1 more than you did the previous year?  

Goals are important in life.  They are used as motivation to keep moving; to push forward further than you thought you could.  Will there be times that I fail? Absolutely.  Will there be time that I succeed? Absolutely.  

They say life is a marathon and not a sprint; I say life is meant to be lived and  not to wait for tomorrow to live.  This doesn't mean to be stupid for the sake of stupidity. It means to live life in the present because life is happening all around you!  

Goals are meant to better oneself.  They give a person something to strive for and the moment a person gets an inch closer to completing a goal, it's encouraging and the goal is made real.  

This is real life.

WHAT GOALS DID YOU MAKE THIS YEAR?  

HOW ARE YOU ACHIEVING THESE GOALS?

Comment your answers below!

Fat Shaming and Fairy Tales

I recently read an article about a guy named Sean.  He was having a good time dancing and abruptly stopped having fun when he noticed people laughing and making fun of him.

"Good time" turns to "most embarrassing moment ever" quickly. 

It was a 'fat shaming' experience.  The guy is big.  He was simply having fun and someone took a picture of the guy posting it online publicly shaming him for being fat.

I enjoy a good time.  I enjoy being stupid, silly and crazy.  What I don't enjoy is being made fun of while I do it...or ever.  There is a HUGE difference between making fun of someone being crazy and having fun with someone who is being crazy.  You can laugh along and be crazy too OR you can laugh at them and poke fun of them.  Big difference in how it is received emotionally.  

The latter is not acceptable.  Actually, in the world that we live in, it seems that it may actually be acceptable for many people to shame, bully, and take advantage of others.  Why is it that way?! 

I've been encouraged by seeing the response of others that don't know this guy that was 'fat shamed'.  They've stepped up and decided to throw a dance party for the guy.  Starting with a women's group [props for you guys...er girls...for doing that]!  Famous people, organizations, and others have decided to take a stand for this guy.  My fear is that this generosity will end with one guy.  

I am stoked for this guy that he may have new confidence in life.  What could have been, and probably still is in his mind, one of the most embarrassing moments has been turned into the craziest ride of his life.  People have given over $30,000 so that this guy can have a dance party!  How crazy is that?!  I have a feeling that this dance party that he is going to have is going to be C-R-A-Z-Y!

And then reality will hit.

What was done still remains.  He will still be a large man that will still have to struggle with people giving him looks or shaming him, less publicly I'm sure.  I don't know if he wants to lose weight. He might not want too.  He possibly could have a clean and clear bill of health from his doctors and not see the health benefits of losing weight.  That's for him to decide - not you, me, fat shaming picture taker or anyone else.  I'll be honest though.  I always have this fear, this gut feeling, when it comes to stories like this.  Maybe it's just my cynicism but outside of the dance parties and 15 minutes of fame - what have we done to change his or anyone else's future for the better.  Is this another one-hit wonder of generosity or are we going to help him and others in the same boat.

Let's empower people with the tools to make themselves better.  We can't do the work for them but why not lead them to the door and let them choose to walk in or walk away.  Let's be grand and great in gesture sure, but let's also follow up with something more tangible than a pumpkin carriage and glass slippers.  Let the rich and famous come riding in as the knight in shining armor coming to rescue the poor peasant person unable to defend themselves but let's also equip both sides with knowledge and tools that promote self-confidence and respect.  

I was watching a new show called "Unbreakable Kimmy Schmidt" on Netflix.  Kimmy was kidnapped and put into a cult when she was younger and was rescued as an adult and is trying to live in New York City.  She found a roommate but she tried to keep her past out of conversations. He, the roommate, said something to her that was spot on:

"People love hearing terrible details of news stories. One, it's titillating like a horror movie. Two, it makes them feel like a good person because they care about a stranger. Three, it makes people feel safe that it didn't happen to them."


Seriously, how true are those things?  Can I tell you something?  Of course I can, we can put anything on the internet for a while longer still.

I keep a portable scanner radio in my house so that I can know what is going on when sirens are going off.  I can hear what the firemen are telling the home base.  I can listen to the police as they report to command.  I like to know those things and partly because I'm nosy.  Some of it is due to the excitement of it all and another part because it lets me know that I'm safe.  It became real to me though one night when it was my friend's house that the firemen were responding too.  The fire was in their garage and burnt the thing to the ground.  It didn't touch their house but they lost a lot due to the fire.

I wanted to be there for them.  We offered to help out any way we could.  

Did I do that for any of the other many, many fires that have come across that scanner?  No I didn't.  I had a relationship with them and so I wanted the best for them.  Yes, the grand gesture of offering help to them was there immediately but that could only last so long.  That initial fight or flight response would wear off.  Eventually, the fire is out and as time gets in between the date of the fire and the present - things go back to the way they were.  The fire is second thought just like when reality will again hit Sean.

This needs to be more than a bunch of people jumping on the bandwagon to help one guy.  Let's help and equip this guy to then go and change the lives of others. 

While this is a great story of others coming to the aid of someone that was put out, I want for it to be more than that.  This is not the only story that has left me wanting more for the person shamed or in need.  Life is more than being in the news for a little bit, a visit to the Ellen show and a Twitter trend.  While those things are probably pretty fun - I can't get that second picture of him out of my head.  He's standing there with his hands on his hips and his head hung in shame and embarrassment.  I've been there.  That's not fun and you hold onto that despite what you say.

I can't say that I know the answer.  I'd be lying if I said I did.  To be honest, at this point in the conversation - it's not about the Sean and the Fat Shaming any more.  He may not want his life to be any different.  He may have a great life but what has been sold to all of us is that he was shamed and needs rescuing.  

What we need to realize is that this is about us having an opportunity to take a stand for someone else AND equip them in the process. 

I give praise to the organization that sent out the dance party invite to Sean and for all of the people who have supported him publicly and with their own money.  I don't know very many men that wouldn't want to attend a dance party with 1700+ women and be the only guy?!  

My challenge is this:

When the lights go out, the clock strikes twelve, and the party is over - I challenge you to have changed his life and not just have given him a vacation.