FredMcKinnon.Com

Hey Gang,

Here’s my “Fitness Fridays” update, in collaboration with my friend Bryan at PursuingYahweh.net.  Bryan has an awesome post today where he interviews the National Director of Fellowship of Christian Athletes Health & Fitness on “Channeling Stress”.  Be sure to check it out.

Truth be told, ministry is one of the most stressful jobs on the planet.  You’d think “it shouldn’t be”, but ask anyone in full-time ministry, and I guarantee they’ll say it can be very stressful.  I’ve been reading about how stress releases a hormone called “cortisol” into our bodies, and though in small amounts this is a great thing … the inability to relax and de-stress keeps that cortisol pump running.  One of the main things we see from that is “increased abdominal fat”.  So, ongoing stress could really be affecting that gut – just as much (or more than)  your beer!

I am convinced that great, overall fitness has to include emotional and spiritual well-being, and not just physical fitness.  They are all connected, without a doubt.  Since starting my regimen training 4 weeks ago, I feel better, I’m more confident, and I’m sleeping better. So stress management is critical.

Here’s a brief recap of some of the activity from this week’s regimen training.

SHORT TERM GOAL ACCOMPLISHED:

OK, don’t laugh – but one of my short-term goals was to be able to first jog a 1/2 mile without stopping, then a full mile.  It’s pitiful that I couldn’t do that, but I’m telling you … I couldn’t.  This week (Monday afternoon) I went to the gym and jumped on the treadmill and gave it a shot.  It’s a bit easier on the treadmill than running outdoors on the street .. plus, I had my earbuds and “Fox News” to keep me distracted.  I did a brisk 1/2 mile walk (around 3.5 speed on the treadmill) and then kicked it up to 4.8 speed and jogged my first 1/2 mile without stopping.  It felt so good, I kept going and finished 1 full mile.  I then slowed it back down to 3.5 and walked another 1/2 mile, then sped back up to 4.8 and jogged another 1/2 mile, and cooled down with a final 1/2 mile.  So I pulled 3-1/2 miles in around 38 minutes and felt really good about myself.

TUESDAY REGIMEN:

We’ve moved from Epworth by the Sea location to the ballfields at Mallory on St. Simons.  On Tuesday, in addition to our normal warmup routine, we did circuit training that consisted of:

Station 1:  Jump Rope (1 minute, 1 minute fast/different, 1 minute of combo jump rope, pushups, and burpees)
Station 2:  Kettle Bells (various exercises for shoulder and upper body strength)
Station 3:  Hurdles (plyometric jumps)
Station 4:  Ladder Drills (agility training, cardio)

THURSDAY REGIMEN:

Our first “regimen in the rain” for me.  Just after we started warmups on the tennis courts, the rain started pouring.  The trainer said “ya’ll can leave if you want”.  Yeah, who’s gonna be the wimp that decides to leave?  Not me.  We finished our regular warmups and then did the following drill:

#1:  10 pushups, sprint across tennis court and back, count to 10 slowly, start over.  (4 sets)
#2:  10 lunges, spring across and back, count to 10 slowly, start over (4 sets)
#3:  10 plyometric jumps, sprint across and back, count to 10 slowly, start over (4 sets)
#4:  combo:  3 pushups, 4 lunges, 3 plyometric jumps, sprint, count to 10, start over (4 sets)

Stretch and cool down.

At this point, I’m 4 weeks into it, and have 4 weeks remaining.  I need to figure out how to earn the extra $ to re-up, because this is so good for me.  I’m learning a lot about myself, but more importantly, I’m seeing some spiritual benefits as well.  I’m hearing things that apply to me as a leader, and lessons and encouragement that can be applied during fitness training, but also as a father, husband, and worship leader.

As for weigh-in?  It various a lot.  I started well over 230, and I’m consistently down around the mid 220′s now, so I’m down around 8-10 pounds lost.  That’s not a lot of weight for 4 weeks, but I’m also adding muscle (I hope!), and unlike the fad diets where I’d melt off 10-15 pounds in a week (been there, done that several times), this weight is coming off the RIGHT WAY.  (so says my wife, the best fitness instructor and trainer in the world).

That’s a wrap.  How ’bout you?