Tag Archive | fitness

Winter Leg Workout: Skiing?

breckenridge ski

A photo I took atop a mountain Breckenridge

Hey all. Sorry for the long pause, but I was caught up in Christmas/New Years celebrations and then a week-long vacation that took me to Memphis, Tennessee, and Breckenridge, Colorado. I hope everyone out there had a fantastic Christmas celebration with friends and family and was filled with joy thinking about the gift God gave us on that day.

As for fitness goals, they really take a hit around the holidays, don’t they? I started back into my fitness regimen this week and it hurts. All those cookies, cakes, egg nog, and beer really take a toll. However, I was introduced to a new winter workout while in Breckenridge last week: skiing. While this probably isn’t new to most of you, I’m usually a winter-hater that refuses to go out in the cold and prays for April. Living in Iowa also limits your exposure to skiing: no mountains (or even hills) around here.

So that is why skiing was such a nice surprise in Colorado. Instead of sitting on the couch and watching football or re-runs, I was training my legs in a way they have never been trained. Skiing puts near constant pressure on your quads, as you are always leaning forward with bent knees. It also strengthens your knees, ankles, and hips, as you are constantly turning your body with your legs. As a bonus, your mid-section gets a great workout because it has to balance all of this effort and keep you upright as you go speeding down the mountain. All of this is one exercise!

Now, if you were working all of these body parts in a gym, you would get results but it wouldn’t be much fun. Skiing is fun. You are flying through the snow while going down a beautiful mountain, for Pete’s sake. There are huge pine trees rising up on either side of you and a gorgeous mountain landscape out in front of you. Now, if you’re from Colorado or Wyoming or Utah this probably isn’t as exciting, but it is rare and beautiful when you are from Iowa.

Besides a great physical workout, skiing in this scenic place also offered me a spiritual renewal. I was able to really connect with God (I always do better when I’m outside in His creation). I could look at the mountains, trees, streams, and animals he created in their natural setting and I felt so blessed to be healthy and active enough to be a part of it in those moments. Sometimes I forget just how big His creation is, but a trip into the mountain wilderness will quickly remind anyone. It’s a beautiful world, and if I can get some exercise and hang out with God in it at the same time, then I guess I’m a pretty lucky guy. Getting healthier in my body and mind is the goal of this journey, and my trip to Colorado did both at once.

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5 Suggestions for Clean Work Out Music

“Motherf***** b**** coming at you strong, let’s go p****!”

That is my iPod as I work out. Do you listen to a similar “song” as you’re exercising? If you’re a young guy that has spent years lifting with his high school football team and then with other college guys, then you might. I know I have a lot of “lifting” music on my iPod that contains explicit language and vulgar lyrics. I also know it isn’t good for my mind or for my relationship with God. Your eyes and ears are the gateway to your heart, and stuffing those with explicit lyrics certainly can’t help.

But I also don’t want to work out to classical Bach, ya know? There is something in that rap music and rock music that gets me going. It’s aggressive and it gets my blood pumping, fueling me to get the most out of my body. What are we supposed to do?

Luckily, I’ve accumulated some “clean” lifting songs over the years. Now, I don’t claim to listen to these every time I work out, but I’m getting better. They get me pumped up and they also don’t pollute my mind. So here are 5 artists (with 5 songs) you may recognize and that you can use to get pumped up:

Skillet

Skillet is an American Christian rock band. They’re from Memphis, TN, and have been around since 1996. If you like rock, then you will like these guys. They have a ton of good songs to choose from; they go hard and their lyrics are meaningful. Song: “Hero”.

Mase

Mase is an American rapper who burst onto the scene under P. Diddy’s label “Bad Boy Records”. Mase left the rap industry in 1999 to pursue “a calling from God”. This led to him eventually leading an international ministry. He made a comeback in 2004 and he has a  lot of great, clean tracks if you are a rap fan. Song: “Breathe Stretch Shake”.

Foo Fighters

I’m guessing you’ve heard of these guys. Foo Fighters is an American rock band from Seattle, formed by Nirvana’s former drummer after Kurt Cobain’s death. These guys don’t mess around and they will scream at you until you are in a full sweat. Song: “Pretender”.

Trapt

Another American rock group that you are probably familiar with. I saw Trapt in concert and they play a great show. Everyone probably remembers their single “Headstrong” from 2002, so I’ll go a different direction with my recommendation. But these guys also have a lot to choose from. Song: “Contagious”.

Lecrae

Lecrae is an American Christian rapper and ministry leader. If you haven’t heard of him, check him out. The man knows how to rhyme, and he chooses to use this gift to rap about God instead of drugs, money, cars, sex, and the other stuff that every other rapper covers ad nauseum. Song: “Don’t Waste Your Life”.

Not all of these artists are the best role models and they don’t produce 100% clean music, but they have given me the above songs that I’ve used for several years now. Try them out! And I’d also love to hear your suggestions of what music works for you. I’m always looking for new songs to mix up my routine so leave a comment or tweet me your favorites!

2 Reasons To Lift With Your Legs

Flamingo Skinny Legs

Don’t be this guy at the gym

Today we bring you a special message to help you live healthier and stronger. This message is particularly for our male readers, and it comes from a couple guys that know them well: their own legs.

Right leg: Hey there. It’s me, your right leg. Thank you for sitting down right now; I was getting so tired that my ankle was sweating through the sock.

Left leg: No joke, bro. I felt like I was carrying you around all day. Maybe if I had some regular exercise over here, I wouldn’t be so wiped…

RL: And that is why we are here to talk to you. We think it is great that you are going to the gym, working up a sweat, and trying to get into better shape. This will definitely improve your energy levels and your overall health.

LL: It’s also gonna clear your mind, dude.

RL: Correct. It will also help you to de-stress. But why are you letting your arms and chest have all the fun in the gym? What? We get 5 minutes on a treadmill and we’re done for the day?

LL: Right on. Running is legit, but I need more than that. I look like a drinking straw down here while your left arm keeps giving me smack talk and punching me in the thigh.

RL: Running is great for cardiovascular help and it will burn off fat as well. Which is great! But we need some weight training, just like the upper body. Don’t be afraid to do a few squats, or leg extensions, or calf raises, or…

LL: Or some left-legged curls. I heard the ladies love those.

RL: Shut up, Leftie. The point is, you need to dedicate some fitness time to your legs. Nobody (ladies included) likes a guy with a huge upper body on top of a pair of wet noodles. In fact, your legs should be stronger than your arms, as you will use your leg muscles for far more practical purposes throughout the day. We see a lot of guys at the gym neglecting their legs and focusing on the “glamour” muscles in the arms and chest. Don’t be that guy! We are going for full-body health and fitness here, not just pretty arms.

LL: And if you have weak legs, you put a lot of stress on your back during exercises, bro. And we all know what a whiner that guy is.

RL: Weak legs can lead to poor exercise form, and this leads to injuries. We don’t want you getting hurt! God gave you legs, so take care of us and use us properly, and we will support the rest of that body you are working on.

LL: Dude, you like sports right? Well a good solid foundation of strong legs is crucial in just about any sport out there. Give us some love and we will return the favor on the court or field. And sports can even help you to make us stronger. Think of fun stuff like biking, surfing, and hiking.

RL: I think you see our point. So, next time you head to the gym, make sure you give us a “legs day”, instead of reserving all of your energy for your biceps, chest, and back. We even have a day dedicated to legs in our own workout plan on this site!

LL: And bro, stop looking at your triceps in the mirror so often. It’s creeping me out.

When Working Out Just Sucks

unmotivated

Some days are just tough to get off the couch…

Some days suck (read: Mondays, Tuesdays, some Wednesdays). I don’t want to get out of bed. And if I do manage to peel myself off my mattress in the morning, as soon as I come home for my lunch break I just want to climb back in and sleep the afternoon away. And now with daylight savings, it seems that it starts getting dark at 2pm, sapping any energy I would have after work.

How are you supposed to stay dedicated to your fitness goals on days like this? How do you go for that run, or grab your bike, or pick up those dumbbells?

The tough answer: Suck it up.

The nice answer: Suck it up. Please.

I know nobody wants to hear that. I don’t even like typing it. It hurts. But it’s also true. If you are going to reach your fitness goals, you’re going to have to be consistent. Even on days when you don’t feel like it. It’s so important.

Has anyone ever told you “it gets easier to quit the more you do it”? Well, it’s true. The first time you break your workout routine, you feel guilty. But if you do it again the next day, it is easier to justify because you have already missed once. And if you’ve missed two days in a row, then it makes sense to skip the rest of the week and start up again next week, right? WRONG.

Even if it sucks, try your best to keep yourself to a routine. It will become harder and harder to break as you stick with it, which will get you in better and better shape and it becomes a self-fulfilling prophecy: stick to your routine > the routine gets harder to break > you look better > you want to stick with your routine.

If you have to skip a day, try to get a little extra work in next time. Or, if you know you will be busy during your usual workout time, reschedule it to a better time for that day. Make little adjustments so you can stay on schedule with your goals.

One last trick: pray for strength/energy/endurance/desire/whatever. If you are having a slow day, doing a quick workout can really give you a boost. And if you need a boost to get into “fitness mode”, ask God for a little pick-me-up. He blessed you with that body, and He wants you to get the most out of it. He will be glad to help you get going, trust me! I’ve started doing this and you would be shocked how easy this is and how quickly it can help. Try it!

That’s all I have for today. Main point: even when it sucks, even when you’re tired, get after it! You’ll be glad you did.

If you want to see a fantastic motivational video to get your butt out of bed in the morning, look no further. I saw this a few months ago and I watch it when I’m feeling lazy:

When is it toughest for you to work out? Which day “hurts” the most? Do you have any stories where you persevered to reach a goal?

Rushing to Wait

become more patient healthy happy holy

Be patient. It took awhile to build this view!

Isn’t it the best feeling when you get a great deal? When your plan falls perfectly into place and you get that dumb grin on your face? I love that. But what about when the opposite happens?

I drive an ’05 Jeep Wrangler, and I’m the third owner. I love taking the top down in the summer and it’s great for drive-in movie theaters. However, Wranglers don’t have all the modern electronics of most cars on the road today. With all of their removable tops, doors, and windshields, it wouldn’t make sense to put a bunch of expensive electronics on the inside. I realized this when I bought it, but as it gets colder here in Iowa, I want to know what the outside temperature is. I also would like to know which direction I’m going as I drive, because I’ve always been a little directionally challenged. Just last month, I started a journey to Iowa City (2 hours directly east of my house) by driving north on Interstate 35 for 20 miles before realizing my mistake. Brilliant. And my buddy riding shotgun was none too thrilled about getting to Iowa City 45 minutes later than expected.

This past Monday, I found the solution to both of these problems at the only place that could have such a magical cure: Wal-Mart. I located a “3-in-1”, battery-operated, self-mounting device that simultaneously told you the direction you were driving, the temperature outside your car, and the time. All I had to do was activate the sticky tape on the bottom and stick it on my dash. Incredible, right? After the initial shock of this amazing find wore off, I composed myself long enough to purchase it for $3.89.

The perfect deal! I’d found it in my first attempt! This solved all my problems, and for less than $5. Y-E-S.

It was only 3 minutes after this moment of ecstasy that I learned the sad truth. My “guaranteed accurate” thermometer gave me a reading of 95 degrees, which is strange mid-October weather in Iowa. (This never changed once throughout the day, despite the temperature dropping from mid-60’s to high 40’s.) And my trusty compass assured me I was traveling north as I drove home, even as I was driving straight east for miles. Ugh. I had gotten screwed. And do you know why?

I’m impatient.

I was so eager to fix my problem, I was willing to accept any solution. I didn’t even look at any other stores or check out Google for other options. I don’t even remember looking around the aisle at Wal-Mart for other choices. All I could think about was solving my problem, completely, right now. So I bought a poorly made tool that did exactly nothing of what it promised. In fact, I didn’t even check to see if it worked before dedicating 2 minutes of my life smashing it into my dash with my entire body weight. Smooth move, Thomas.

themometer compass living happy healthy holy

$3.89 worth of regret

After spending a good chunk of time removing the boneheaded purchase (and its stinky gunk) from my dash 2 days later, I realized this wasn’t the first time I had made a hasty decision or purchase. I do it all the time. A cheap thermometer/compass tool isn’t a big deal, but it shines as an example of my thought process as I make decisions, both big and small.

If I would have simply waited 15 minutes until I got back home, I could have Googled a solution with high reviews from other drivers. I could have checked prices at Wal-Mart, Target, AutoZone, and more. This would have saved me $3.89, 2 days of buyer’s remorse, and it would have actually solved my problem (which is still unsolved). All I had to do was be a little more patient.

Do you find that you struggle with this as well? Are there other areas of your life that you switch plans and make choices due to a lack of patience? I rush to find the newest workout plan that offers “guaranteed results” and “massive triceps in 3 days or less”. These change every week, so my workout regimen does too. I read half an article about yogurt’s dietary powers on the Internet and all of a sudden I’m shoveling Yoplait in my mouth at every meal. I see clients meeting with my mom (a registered dietician) and filling her in on this new diet they’re trying that “works better than anything I’ve ever tried!” They are usually off of that diet within 2 weeks and moving to the next one they swear is even better. What’s the deal?

This isn’t just fitness, either. If I do the same boring thing at work for a week straight, I start looking around at what other people are doing in their jobs and thinking about how much fun that would be. I often look at my savings account and decide it’s growing far too slowly, so I begin brainstorming additional ways to make money. When driving to Ames from Des Moines, I try a different route each time because I just know I can shave 3 minutes off my travel time if I go up the “back route”. What’s the deal?

Patience comes down to trust. If you trust that something good is going to happen, then you have a great reason to be patient. But when you lose trust and you no longer believe that waiting is worth it, then why would you be patient? You wouldn’t. Trust is essential to patience. I need to trust in my workout plan to achieve my results. I need to trust that slowly saving my money is a responsible way to build up my savings for later. And I should have trusted in the opinions of other drivers before spending actual money on my Wal-Mart debacle.

In my life, I have recently been putting a lot of my trust in God. I realize people might be at different points in a relationship with God, but I just wanted to share something that works for me. God says through the Bible that He has our best intentions in mind, and why wouldn’t He? He created us. All too often, I try to take things into my own hands (my Wal-Mart purchase, my new diet, my get-rich-quick schemes), and every single one of those plans fail. And they fail hard, right on their face. It has been very helpful for me to slow down and trust in God’s plan, not my own. But I still struggle with it every day, because I’m so used to this culture of impatience and trying every new thing on my own.

Trusting in His plan gives me more patience than I could ever have on my own, because I know His plan is simply better than mine. It also helps my mind to relax and become free, because the pressure is off. God has it all under control, and that is a freeing thought! I can stop scheming, planning, and worrying. That greatly improves my mental health and reduces my stress level. All I have to do is trust. And be patient.

bad planning living happy healthy holy

Does this look like some of your “great” plans?

I’m a work in progress. I’m one half-bent piece of a 1,000 piece puzzle, but with patience and trust I’m confident I can continue to make progress. My body can get healthier, and my mind can become healthier through freedom of stress. Patience is a pretty powerful tool. Way better than anything you can buy for $3.89 at Wal-Mart…trust me.

What do you think? What are you impatient with in your life? What creates that “rushed” feeling inside of you? How do you deal with trusting in your future plans? Let’s talk about it as a community! Leave some comments and join the discussion.

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