Archive for the ‘Fitness and Health’ Category

Starting a blog can be intimidating. While there are virtually zero barriers to entry in a physical sense, the psychological barriers are significant. If you look up “blog” or “blogging” on google, you will immediately be whisked away into the high-end of the blogosphere with bloggers that are making six-figure incomes and have tens of thousands of loyal readers, subscribers, and fans. They have hundreds of comments on every post and some have even hired moderators to help readers navigate their complex, multi-level comment discussions.

BUT… you overcame your fear and started your blog anyway. You created your first post, clicked submit, and then waited. And waited. You checked your stat page every half hour, hoping that someone, anyone would read your blog. And then you got a HIT! But upon further investigation, you found out it was your mom… the only person who noticed your NEW BLOG post on Facebook… :(

So you write another post, hoping for better luck, and the same thing happens. You write for weeks with a maximum of 4 hits per day when you begged your Facebook and Twitter friends to read it.

So, what next? Is it time to throw in the towel?

NO! DON’T QUIT!

What you need to do is: stop engaging in a one-way conversation!

The narrative above is not completely fictional. I’ve been there. But then I stumbled onto a little secret: blogging is a conversation. It’s a series of relationships with other bloggers, readers, learners and internet surfers. And in order to get them to read your blog, you have to engage with them.

So, I started stalking the mega-blogs and commenting my little heart out in hopes that I would hit the jackpot and one of them would notice me. They never did. I didn’t even get any traffic from my fellow commenters. So much for conversation. No one even reads my comments!

A few weeks later, another WordPress blogger named Gen Y Girl “liked” one of my posts. Now I wanted to know… who was she and why did she visit? I stopped by her blog and noticed a few hundred folks regularly visiting her blog and engaging with her content. She’s not a blog giant, but she definitely posts solid content and has a decent-sized tribe. That’s when it clicked! The only reason I knew about her blog is because she “liked” one of my posts. She initiated the conversation and I reciprocated.

Here’s the discovery: if you’re a little fish, first get comfortable in the little pond. Get to know other little fish and learn the ropes of blogging before venturing into the big ocean. As you grow and develop your blog by investing in a blogging community, you’ll slowly develop a readership of your own.

The first time someone took the next step and subscribed to my blog, I was ecstatic! I quickly realized that my excitement was not unique and returned the favor. I’ve found some amazing blogs this way!

Katie Raspberry, The House Husband, the view from here, Turn Around and Swim, and Mastermind Century Group are great “little fish” blogs I’ve found recently, just to name a few!

My next step: guest blogging. I think trading guest posts with other little fish seems like a great way to expand your reach and find other readers who may be interested in your content.

Is anyone interested in a guest post?

Image: Nick Chill Photography under Creative Commons

Since I posted about going through Insanity yesterday, I had a few people ask me about the experience.  Last fall, I was tracking my progress on Tumblr, but since I’m hanging out on WordPress these days, I thought I would post a summary of my experience.

Enjoy!

The Beginning

the BEFORE pic…<br />
Just finished Week 1 of INSANITY (the DVD-based workout program by BeachBody).  It’s been 6 days straight of intense cardio.  Doing such an intense program with my wife has been amazing!  She’s been incredibly motivating.<br />
My saving grace this week was the “recovery day” on Thursday where Shaun T hammers you on squats and lunges to give your lungs a break.  <br />
The bad… I stumbled down the stairs on Friday.  <br />
The good… I could breathe on Friday.  <br />
It’s all about choices :)<br />
Today is our day off.  Game on again tomorrow!” /></a></p>
<p>the BEFORE pic…</p>
<p>Just finished Week 1 of <a href=INSANITY (the DVD-based workout program by BeachBody).  It’s been 6 days straight of intense cardio.  Doing such an intense program with my wife has been amazing!  She’s been incredibly motivating.

My saving grace this week was the “recovery day” on Thursday where Shaun T hammers you on squats and lunges to give your lungs a break.

The bad… I stumbled down the stairs on Friday.

The good… I could breathe on Friday.

It’s all about choices :)

Today is our day off.  Game on again tomorrow!

Week 6

INSANITY CONTINUED…

Today was “Day 36” of my INSANITY journey…

- it was hard
- they shouldn’t have stacked the Fit Test with the Max Interval Circuit
- the 2nd series of workouts are much more difficult and longer than the first
- my body is slowly getting stronger
- my diet continues to improve to keep the pace
- my first skipped workouts were last week during my Recovery Week…life just got in the way
- doing it by myself is difficult

More to come including pics and Fit Test results…

Week 7

INSANITY UPDATE…

Alright, I haven’t given an INSANITY update in awhile.  It’s been going pretty well.  Had some tough days and some midnight workouts during the holidays to stay on track, but overall it’s been a successful journey so far.

My strength and endurance have increased substantially and my recovery times have drastically decreased.  Fortunately, I’ve been able to maintain my weight and even gain a few pounds by consistently drinking my protein shakes and eating multiple meals every day with healthy snacks in between.

My diet has been one of the most significant results of INSANITY.  In order to finish the workouts, I can’t eat junk… so, I’ve all but weaned myself off of soda, fast food, and desserts altogether.  I still enjoy them, but it is rare; and my only food dependancies at this point are a lot of healthy calories so I don’t start losing weight.

From a workout stats perspective, here are the results of my first 4 Fit Tests (one every 2 weeks)…

1. Switch Kicks – 56/63/60/64

2. Power Jacks – 47/58/62/63

3. Power Knees – 85/100/106/113

4. Power Jumps – 33/40/42/43

5. Globe Jumps –  8/11/12/11

6. Suicide Jumps – 14/17/18/19

7. Pushup Jacks – 20/27/30/33

8. Low Plank Obliques – 46/54/60/64

I’ve been showing pretty consistent improvement and I only have one test left at the end of the program!

My next update, pending any physical disasters, will be complete with final results and before/after pics.

Embrace the journey,

Curtis

Week 9 – Done!

INSANITY COMPLETE!

Here are the Before and After pics from my journey with INSANITY…

I could go on and on about my experience, but suffice it to say for now that it was more challenging than I expected and more rewarding than I could have imagined.  I won’t be doing it again anytime soon, but I will be adding a few of the exercises to my regular regimen.

I have a developed a newfound passion for health and nutrition that has changed the way I eat, drink, sleep, and live.  Those habits, along with my increased confidence that I can conquer the seemingly impossible,  are the greatest gifts that INSANITY gave me.

Now that I’ve taken a week off to let my body recover, I’m ready to start my next journey.

More to come…

I’ve recently become very interested in fitness and health. A couple months ago, I finished the BeachBody workout Insanity. As a result, I started to place much more of an emphasis on exercise, diet, and my physical appearance. During Insanity, I got stronger, faster and definitely more ripped. I started walking a bit taller and feeling more confident. By themselves, these were all positive. But while I was reading health books, wellness blogs and fitness magazines, I started to notice a trend in my thinking — it’s all about me.

To be fair, I think that health and fitness are extremely important in living a well-balanced life. But I think the key word here is “balance.” In weight lifting, a lack of balance can cause injuries. In life, a lack of balance can cause frustration, stress and isolation. How?

1. Misplaced Priorities. The more I worked out, the more I found myself prioritizing my workout over other more important things in life. While the dedication and commitment I discovered was noteworthy, the slope that I found myself on was a slippery one that could have ended in disaster.

2. Idolatry. This could have been named vanity, arrogance, or pride, but I chose Idolatry because it more clearly frames the idea in a biblical context. By placing myself and my own priorities above God’s, I am bowing down to the idol of me!  How easy it is to forget that life isn’t about me. The greatest commandments are to love God and love others. I’m not even a distant 3rd!  If I choose my health over the health of my family, I’ve failed.  If I choose building my muscles over building God’s kingdom, I’ve completely missed the mark.

3. Comparison. We live in a society where comparing ourselves to others is practically an olympic sport… we compare houses, cars, clothes, and our bodies. We often find our self-worth simply by being ‘better’ than the person next to us. If your last rep or your last mile is motivated by comparison, you may want to reconsider.

4. Time and Money. From a practical standpoint, fitness and health can take a considerable amount of time and cost a significant amount of money. The scripture says that where your treasure is, there your heart will be also. My greatest earthly ‘treasures’ are time and money. The way I spend my time and money is a direct reflection of the real priorities in my life. This prompts me to take a closer look at how I’m investing my treasure.

For those that might think I am anti-fitness, please read my posts here, here and here. I love living a healthy lifestyle, and I think it one of the most important disciplines a person can have – strong body, strong mind, strong spirit. But I think that it must be placed in perspective. It must be in balance with the truly important things in life.

Image: Joel Bedford under CC BY-ND 2.0

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When I’m rushing out the door in the morning on the verge of being late, my snooze button is my greatest enemy. I hate what it does to my masterfully planned morning strategy. But at 515am when my alarm goes off, the snooze button is my best friend. It lets me sleep just a little bit longer without fear of oversleeping and showing up late for work.

Image: MacUK under CC BY-NC-ND 2.0

My ability to think rationally in those moments between sleeping and waking is unbelievably inadequate. The best laid plans that I developed the night before that included going for a run, eating breakfast, reading my Bible, etc are thrown out the window in a moment of hurried insanity as I run around the house looking for my keys and trying to make sure I don’t forget my lunch.

Does this sound familiar to anyone?

If there is such a thing as anti-discipline, I think the snooze button is it. I HATE IT! and I love it. I hate discipline too, but I love what it does to shape my character. I hate the way it causes pain and discomfort, but I love the way it molds me into a better man.

The truth is, as I thought about the snooze button on my alarm clock, I began to think about other aspects of my life I’ve decided to put on ‘snooze’. I haven’t given up on them altogether, but I am subconsciously impeding any significant progress. They seem a little too scary right now, and bit too painful. I’d rather relax in my comfortable, warm life instead of facing the realities of a new day.

Well, I’m tired of snoozing. This blog is the first of several steps I’ll be making in the near future as I attempt to break the pattern of putting off life until…

I’m waking up,
Curtis

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Image: Sprengben [why not get a friend] under CC BY-NC-SA 2.0


When I think about fitness, I rarely think about my relationship with God. I think about hitting the gym, going for a run, and getting in shape. My focus is on the physical. Although I’ve always known there was an overlap between the 4 Pillars of a Balanced Life (body, mind, soul, and spirit), I always thought of them more like overlapping circles than building blocks. But as far as analogies go, I think the building block model may be more applicable.

My theory: your ability to discipline yourself physically is THE BEST predictor of your ability to discipline yourself spiritually.

Before I go on, I want to note that it is still a PREDICTOR and not a GUARANTEE, but I know of no greater predictor for success in living a spiritually disciplined life. In the Garden of Gethsemane, Jesus alluded to this truth when he said of Peter, James and John: “the spirit is willing but the flesh is weak.” His disciples wanted to be obedient in their minds and spirits, but their BODIES were the limiting factor.

Our primary physical habits – exercise, eating, sleeping and stress management – have a profound effect on the effectiveness of our minds, the clarity of our spirits, and the peace of our souls. Our bodies are the foundation… the gateway through which all of life is filtered. And our senses are the principal contributors to our mental and spiritual development. If we truly believe the Bible when it says that our bodies are a temple, we must alter our lifestyles to prioritize the upkeep of that temple.

Is fitness a priority for you?  Are unhealthy Christians living in sin?

Disciplining myself,
Curtis

Image: oskarn under CC BY-NC-ND 2.0

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Lately, I’ve been working on the personal priorities in my life and I think they boil down to these 4 things: body, mind, spirit and soul. The reason that I list these as ‘personal priorities’ is because I think that relationships (God, family, friends, etc) are the most important priorities in life. Nevertheless, aligning your personal priorities is crucial to living a balanced life.

Here’s how I break down these priorities:

1. Body
- Diet… healthy food choices, minimize junk food
- Exercise… cardio 3x/week, resistance training 2x/week
- Sleep… fight for 7 hours. Any less and I’m not firing on all cylinders

2. Mind
- Reading… Bible, books, blogs, magazines (leaders are readers)
- Training… invest in developing specific skills (speaking, writing, etc)
- Writing… blogging for now, hoping to write a book next year
- Discuss… meeting one on one with smart people makes me smarter

3. Spirit
- Service… support my local church and serve in the community
- Dream… pursue passions and avoid mediocrity
- Community… spend time discussing spiritual matters with like-minded people
- Obey… listen to the small voice

4. Soul
- Rest… take a break from the busyness (I don’t do this well)
- Pray… allow God to rejuvenate my soul
- Share… prioritize the souls of others

These priorities are constantly in flux, but working on them regularly helps me stay focused.

Prioritizing,
Curtis

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Image: Giorgos under CC BY-NC-ND 2.0