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Hey Gang,

So I missed the “Fitness Fridays” post last week – sorry about that.  I’m posting about my recent commitment to better fitness as a part of my friend Bryan’s blog carnival called “Fitness Fridays” hosted over at PursuingYahweh.net.  Bryan is talking about “Family Fitness” this week.  Check it out, and then follow the other links to see how others are doing.

OK – so I’ve just completed by first 6-weeks in the “Regimen Training” with an incredible group of folks along with Eric Taylor, our trainer.  We have two weeks remaining (4 sessions) before the 12-week program is completed.  (I came along about 2/3 of the way into the first 6-week session).

Eric has a great blog where we posts our daily routines and some nutrition Read more »

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?

Hey Gang,

So once again I’m joining by friend, Bryan Patrick over at PursuingYahweh.net for his “Fitness Fridays” blog carnival.  This is temporarily taking the place of my “FreePlay Friday” event.

So … here I am … I’ve completed my third week of “outdoor island regimen training” on Tuesday and Thursday mornings at 6:00 AM with trainer, Eric Taylor from The Fitness Forum Blog.  Here’s a brief rundown (as best I can remember) of the two mornings.  (note, I’m proofing this and realize this entry is quite long.  I realize that 99% of the folks who visit this blog won’t have time to read all of this.  I am OK with that.  Some stuff I write intentionally short to try and maximize readership.  Today’s journaling is about me, and is for me.  You are welcome to read it all and comment, but I understand if you scan and say goodbye!)

Tuesday 6:00 AM Session:
The regular warmup stuff, bunny hops, lunges, sprints, high knee kicks, knee pulls, butt kickers, etc … usually about 15 minutes worth.

Then to the tennis courts where we did some circuit training:

Station 1:  squats on the TRX device (a bungee cord-type device), 30 seconds, sprint to next station
Station 2:  “sledgehammer” like action with 10-pound medicine ball (hold all w/ extended arms over head, throw down, pick up, do again and again, etc) – 30 seconds, sprint to next station
Station 3:  burpees (donkey kicks – stand up, go down to 4-point stance, kick legs back, come back in, stand up, repeat) – 30 seconds, sprint to next station
Station 1:  squats on TRX modified to do a “row” pull back up – 30 seconds, sprint to next station
Station 2:  axe swinging with 10-pound medicine ball, 30 seconds, sprint to next station
Station 3:  speed skate lunges, 30 seconds, sprint to next station

Station 1, Station 2, Station 3:  60 seconds, do both exercises 30-seconds each
After about a 2-minute water break we did a 4-lap relay race around the tennis courts, followed by sit ups.

Thursday 6:00 AM Session:
I almost skipped it, as my lower back has been hurting badly – a chronic, recurring injury from 8+ years ago.  I decided to go in hopes that my back would loosen up with the exercise.  It did, though by Thursday PM it was very tight and hurting badly again.  Wore an ice pack belt all evening.

Regular warmups.
Circuit:  4 cones about 20-30 yards apart.

#1:  Speed Walk to 1st Cone, Jog to 2nd Cone, Sprint to 3rd cone, Bear Crawl to 4th cone (beginning), and repeat 4 times with no stopping or breaks.
#2:  Sprint to 1st Cone, Lunge to 2nd Cone, Sprint to 3rd cone, Lunge to 4th cone (beginning), and repeat 4 ties with no stopping or breaks.

*it’s still a “go at your own pace” feel, and I couldn’t do all the lunges, had to walk through some of those, but was also trying to listen to my back.

Field Exercises:
Stuff like planks (pushup position, right side, left side), jumping jacks, windmills.  My lower back caught on the windmill stretch, and I had to take it easy.

Afterwards we all weighed in and had our body fat tested.  I was fully dressed, and weighed in at 231 … a bit disapointing, since I’d weighed in at 226 earlier that AM – can’t believe my soaking wet clothes and shoes weigh 5 pounds, but maybe they do.  Also took our Body Fat – I came it at around 26%.  Over the final 5 weeks, we’re in a challenge to see who can see the biggest change there.

Food – Natural and Spiritual

Lastly, I want to talk about food.  I love to eat.  LOVE to eat.  I’ve been changing my eating habits, and I think it’s paying off.  I was bad this morning, eating a chocolate cheese danish and “pork pops” (imagine a cheese biscuit with sausage all compressed into a ball) at Sweet Mamas w/ our weekly Friday AM family b’fast.  But, I came home and jogged/walked a good couple of miles, and then drank a protein shake with a banana and strawberries blended up in it.  Plan to eat a light lunch (salad or maybe some stew) and ate fairly healthy all week.  (I did splurge and have pizza on a date with my wife Wednesday).

Natural food is only one element of wellness.  I’ve also had a steady diet of spiritual food this week, staying consistent with my morning devotionals.  God’s Word is coming alive to me again, which sadly – I’d grown very complacent in my Bible Study time.

All this to say … “yes Lord, I will do as You say”.

How are you doing out there?

FreePlay Friday (temporarily discontinued – to resume soon)

Hey Everybody,

Today I’m doing “Fitness Friday” – a blog carnival hosted by my friend Bryan Patrick over at PursuingYahweh.Net.  I met Bryan at the re:create conference in Franklin, TN in February.

In light of my recent commitment to fitness plan, I thought I’d take a break from “FreePlay Friday” and jump in with Patrick here.  Don’t worry – you can always post your own random comments here, and I’ll throw in the family, life stuff in “Fitness Fridays” anyway!

Island Regimen Training

I first talked about this last week in my post “I Almost Died This Morning“.  I’ve started a new training program called “Regimen Training” with a great group of men and women.  It’s led by a guy named Eric Taylor who delights in kicking our butts twice a week.  Eric just started a new blog called “The Fitness Forum”.  If you’re interested in health and fitness, check it out.

We meet at 6:00 AM on Tuesdays and Thursdays.  Our 6:00 AM warmups include stuff like:

* bunny hops back and forth across the workout area
* slow lunges
* faster lunge walks
* high knee kicks
* some kind of sideways shuffle thing
* quick sprints
* vertical leaps

Then, we move to any number of classic outdoor exercises like pushups, squats, lunges, dips, to some more “unique” exercises I can’t begin to describe.  We’re doing some running, too.  For example on Tuesday, we jogged to a nature trail that is 1/2 mile long, and loops all through the woods.  (very few straightaways)  We had to sprint through it, then rest a minute or so, then sprint through it again.  Yesterday, we hit the same track but this time we ran and stopped at every stretch station along the way and did pushups or various exercises.  We’re doing things like “bear crawls” and “crab walks” where you get down on your hands and toes (no knees on the ground) and crawl around, low to the ground.  Man, that hurts.

So I’m starting this brutal nonsense in horrific shape.  Topping the scales around 235 lbs (approx 6 ft tall), horrible eating habits, horrible resting habits, and no desire to exercise.  I’m weak all over – I can barely do 10 pushups.  I’m one of the youngest in the class, and definitely the most out of shape.  You can see from the picture above – who looks the sweatiest?  (I’m the guy in the grey Georgia Bulldog T-Shirt!).

I’ll be talking about it more … but the bottom line is that I have to make a change.  Truth is, if I only do this 2 days a week, and I only have 6 more weeks to go … it won’t have the greatest impact.  I will need to supplement this and change a lot of things.  But I know God is telling me I have to do this.  If I continue living the way I was living, I’m living in disobedience and rebellion.  Not a good place.

If you’re interested in posting about your journey in Fitness (or if you’re inspired to START), join Bryan’s new “Fitness Fridays” blog carnival.

Last night I downed a dose of NyQuil for the 2nd night in a row.  I went to bed, hoping to wake up free of this horrific head cold and congestion.  Before going to sleep, I posted one last Twitter message that said:

“OK – Night 2 of NyQuil, Tomorrow morning at 6:00 AM my life will change. For the better? We’ll see – will blog it in the AM (if I’m able)”

My alarm went off at 5:30 – way too early.  But I’d already committed to it, and off I went.

Today I began a 9-week venture called “Outdoor Regimen”.  It’s an outdoor, boot-camp style cross training class, led by fitness instruction Eric Taylor.  I’ve blogged about my weight, my physique, and the conviction I’ve had about my body.  I finally committed to do something about it.  I shelled out some serious cashola which will help me feel the pain in more ways than one.  I’ve got a crew who is holding me accountable.

I thought I might die this morning – but I survived.  Session 2 is right around the corner, and I’m already dreading it.  But this is something I’ve just got to do.

19 Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,20 for you were bought with a price. So glorify God in your body.  (ESV – YouVersion.Com)

Needless to say, I GOT MY BUTT KICKED.