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Heart Day <3

What’s your favorite exercise to get your heart rate up or exercise?

*Running *Walking *Jump Roping *Lifting Weights *Rowing *Skiing *Skating *Snowboarding *Volleyball *Basketball *Football *Wrestling *Soccer *Baseball *Softball *Tennis *Pickleball *Hockey *Golf *Swimming *Gymnastics *Rock Climbing *Cycling *Skateboarding *Boxing

Soooooo many options and I’m sure I left some out for sure! It is recommended that your heart rate be between 120-150bpm for at least 30-60 minutes per day! Are you achieving that? Are you doing what’s necessary in order to keep your heart healthy?

When I taught PE, I had the kids play a tag game called “Heart Attack Tag”. There were 4 taggers, each representing four risk factors of heart attacks – Smoking, Sodium/Salt Intake, Junk Food, and Couch Potato. If you got tagged once you would place your arm over your chest indicating that you were 25% likely to have a heart attack but you were still in the game; tagged a second time, two arm crossed on chest (50% likely to have a heart attack). If you got tagged a third time – 75% chance of a heart attack – you had to lie on the floor and wait for the “Dr” to come and save you.

I believe this made quite and impression on the kiddos when they played it as the “Dr” would prescribe exercise in order to get back into the game…My mission is to help as many people as possible so if you are reading this and your nutrition and fitness are not up to par and run a risk of hurting your heart from one of the risk factors, get up and MOVE! Just 5 minutes is better than nothing! Think about what you are putting in your body to fuel it…is it good nutrition or is it junk? Eat mindfully not mindlessly – You’ve only got one body to live in and it’s up to you to love it enough to take care of it!

If you’d like extra guidance on how to take care of your fitness and nutrition, book a Free Intro!

Have a Great Heart Day and Be Safe out there!

Work Hard, Eat Clean, Be Blessed!

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Habits

Last night I posted a picture of my January calendar…I had decided not to really make any resolutions for 2021. Why? Well, in the past they just haven’t worked out that well for me. So I went in with a different plan – habit tracking!

For the most part it worked! I picked a couple things that I knew I could do on a regular basis – water intake and exercise. Proud to say that I got all of my water in and exercised all but 4 days in January. Exercise and water do the body good for sure! ๐Ÿ™‚

For the other 3 things I thought this would be a struggle, but I kept putting one foot in front of the other…I will tell you this, I love a good cold beer here and there, but I know they are empty calories so I set out to try and limit my alcohol intake. I went nine days then had a beer with dinner one night out with Jerry. The following weekend we had a members night out and let’s just say I had a “few” ๐Ÿ™‚ This was probably the hardest “habit” to conquer because it’s easy to come home and reach for that beer or wine to “wind down”…but I chose other things to focus on instead. I know it’s not the same, but I’ve started having some tea in the evenings (decaf!) and that has helped.

I went 31 days with NO Ice Cream!! During January, I wanted to cut out as much junk food as possible (had 2 days where I had some cookies ๐Ÿ™‚ ) The ice cream win was HUGE! To combat that sweet tooth I just had healthy options available at home; a go to favorite is protein ice cream – mash 1/2 banana, scoop of protein powder (I use vanilla), almond milk then freeze for about 45min! Yum!

The last thing I did was try to eliminate at least 5 pieces of “clutter” from home/work. This is definitely helping as I ridded our house (and part of my office) of the unnecessary. It really does feel freeing!

I’m going to continue in February and continue to focus on these 5 things as well as add one more “habit” to track…a daily blog post! I keep meaning to post every day, but then I get sucked in to other things. So I’m going to provide a post (try to any way!) every day in February…Should be easier at the end right?? Tune in for information, inspiration and motivation in the next 27 days or so!

Happy Tuesday!

Work Hard, Eat Clean, Be Blessed!

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Discipline…

#tbt to some “wisdom” I posted a couple of years ago…maybe you’re feeling like this…maybe you need a little discipline in your life…hope this helps(it’s kinda long ๐Ÿ˜‰ stay awake๐Ÿ˜†)

Normally I just post these to the CFU Facebook page, but I felt the need to put this one out there for all to seeโ€ฆso many of us struggle with discipline when it comes to taking care of our bodies.

This FCA devotion comes at a great time in my opinion because Iโ€™ve heard rumblings about how people need to get back on track and need a kick in the pantsโ€ฆ

Bottom line here folks is that YOU need to develop the discipline, YOU need to do the work, YOU must want IT (whatever IT is) more than you want the junk food, alcohol, and sitting on your rear.

No one else can do that for youโ€ฆHereโ€™s a question, have you prayed about your predicament?

Make YOU a priority AND prayer a priority and He will help you out! ๐Ÿ™‚Happy reading!

I look forward to seeing more discipline around CFU! ๐Ÿ˜‰

A Victorious Life

โ€œNo discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.โ€ -Hebrews 12:11

Whenever I have an upcoming race, especially a marathon, I spend a lot of time training. People often ask me, โ€œWhere do you find the time?โ€ But I think the real question on their minds is, โ€œWhy are you CHOOSING to spend your time doing that?โ€

When I began running marathons in 2009 my life and my pursuits were out of balance. I knew the training process would instill characteristics such as discipline, accountability and goal-setting. What I later realized was that running would also allow me plenty of time alone with my thoughts and time alone with God. Now I no longer have to justify my reason for doing marathons. People realize it has changed me for the better.

Many people today want results without the work. As athletes and coaches, we know that there are no shortcuts to victory. We canโ€™t just hope for it. We canโ€™t wish it our way. We have to choose to work for it. And we see this in our lives as Christians as well.

Time after time we find that the road to victory is paved with the series of important choices we make every day. Choices like the ones to be in close fellowship with God (Nehemiah 8:10), to take care of our bodies (1 Corinthians 6:19), to use our words wisely (Luke 6:45) and to keep positive material in front of and around us (Philippians 4:8).

A victorious life is intentional. As a Christian athlete, I have implemented steps to help me compete and live for Christ and to stay on the path to victory.

Remove yourself from noise and distractions so you can talk to God and hear from Him. Spend time in Godโ€™s Word, prayer and worship. Evaluate how you are currently spending your time and examine the relationships in your life. If you see areas that need to change, create an action plan.

Write down your goals and the steps to achieving each one. Recognize and prepare for obstacles to your goals. Find someone you trust to keep you accountable. Build relationships with people of character who can assist you on your journey such as a mentor, coach or personal trainer. Access inspirational/educational material through the Internet, library, church or gym. As athletes and coaches, we know what it takes to train. Let that mindset help you as you train for godliness.

Have an awesome day! ๐Ÿ™‚

Work Hard, Eat Clean, Be Blessed!