FredMcKinnon.Com

My buddy Bryan over at PursuingYahweh has resumed his posts on “Fitness Fridays” … so I’m joining back in.  Today … just returned from Gnat’s Landing where I consumed an incredible bacon cheddar burger and fries.  Fitness Fridays?

Seriously, all is going well for me.  For those who are regular readers here (I love ya!), you know I committed to an outdoor regimen training program about 10 weeks ago.  I’ve lost around 15 pounds, but more importantly, I’ve lost several inches and gotten stronger.  I’m more motivated than EVER now that my lovely wife started saying “I can REALLY see your muscles and that you’re toning up” … Oh Yeah, Baby.

I have a recurring, chronic back injury where my lower, lumbar area just goes out from time to time.  I pray that God just heals that thing completely … that would be awesome, but it came back Tuesday.  We were doing something called “plyometric jumps” … you basically squat down very low, and then swing your arms and jump as high into the air as you can, and just a little forward.  We go 25-30 yards, turn around, and bring it back.  It’s hilarious – looks like a man-made, adult-frogger game.

These usually aren’t the best thing for my lower back – I totally forgot that, was feeling good, a bit competitive (my co-worker, Steve, was right beside me, jumping faster and higher than I), so I let it rip with only a few yards to go and BOOM – there she went.  I managed to finish the routine and even went back yesterday.  I have been icing it and stretching a lot.  It hurts, but it’s kinda like living by faith – you gotta press through, regardless of what you think, feel, or hear.  I managed to job about a mile this morning, then mow the lawn … that didn’t do wonders for the ole’ back, but I’m not just laying around on it, that’s for sure.

Today, I’m wearing shorts that a few months ago, were uncomfortable to button.  Now, they will fall right down without a belt.  Belt is on 2nd notch, almost the 3rd.  That’s results.  So yeah, I’m bragging here.  Who really cares?  I doubt anyone, but I’m shouting it.  I’m excited, proud, and most of all, pleased that I’m finally in obedience to God in this serious issue of my life.

God has been wrestling with me for a couple of years about my lifestyle and my health.  I’ve ignored the voice of the Holy Spirit over and over.  Finally, I said “OK”.  You could say I was a bit forced – I’d come to the place where I felt like my Spiritual walk was on a stand-still until I was obedient.  I’m thankful for a relentless God.  There’s nothing like the peace of knowing you are in obedience.  Granted, I’ve got plenty of areas where the struggle lives on daily.

How about you?  How’s your fitness?  Where are you closing your ear to that still, small voice?

Take the weekend and discuss!  See you on Sunday!

Hey Gang,

I’m posting today as part of the “Fitness Fridays” blog carnival hosted over at PursuingYahweh.Net.

I FINISHED THE REGIMEN. That’s right – 8 weeks ago I jumped into what was left of the 12-week session ran by Eric Taylor here on St. Simons Island.  It was grueling and painful.  After the first regimen I could barely move for 3 days.

Yesterday was the end of the 12-week session (8 weeks for me) and though I was unable to do the “official measurements”, I know that I’ve lost around 10 pounds, definitely lost some inches, and have toned up quite a bit.  I feel better, I sleep better, and I feel better about myself personally, emotionally, and spiritually.

But it’s not over.  Eric decided to continue “Regimen” through the summer, so I’ve committed to another 12-week session.  I’ll have to miss 2 weeks in July due to the National Worship Leader Conference and a family vacation, but that’s OK . I’ve also recruited some of the guys from our church to come join in the pain.

So, that’s it … I rewarded myself yesterday by going to Chick-Fil-A and enjoying a large, peach milkshake.  I love peach ice cream, peach anything – and when I saw that flavor several weeks ago, I was bummed.  I had restraint and didn’t get it … but after working so hard, a reward was due.  And it was worth every calorie.

OK – so what’s happening with YOU?  What’s on the docket for your weekend?  Let me hear it.

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?