An Apologia for Weight Training

In 2001, I competed in my first bodybuilding competition. I was 32 years old, and I had never been that fit in my life. I won that competition, and that was the beginning of my path to health and fitness. Only then I didn’t realize that it was not about the competitions. I would come to this realization seven years later.

Now I am almost 40 years old and have never had so much respect for my body. During those seven years, I learned much about being healthy. It was a journey, and one that I continue to be thankful for. Though I am not competing anymore, I have maintained my muscle. As a matter of fact, looking in the mirror, I would have to concur that the quality of my muscle has certainly improved with age. Typically, such a statement would not make sense since we lose more than one half of our muscle each year after the age of 25. If we are losing muscle as we age, then what would likely replace this loss? Unfortunately, it is fat whether we are male or female. The loss of muscle is inevitable as we age. However, we can try to delay the aging process by exercising.

Strength training is the key to keeping fat at bay. I watch many people working out diligently on cardio machines. Yes, aerobic activities burn fat, but this is only half of the weight loss or weight management plan. For some reason, women in particular continue to shun weights, saying they do not want to get buff. Despite the information age we are in, I would have thought they would have gotten the message by now. That as women we do not have enough testosterone to build muscle like a man naturally, and even if some of us had the capacity, one must lift extremely heavy to attain such a look. Those women who end up looking bigger have gained muscle but also fat on top of the muscle. This increase in muscle and fat on top give women this unwanted appearance. To avoid this look, it is so important to implement or continue doing cardio. One cannot exist without the other. They are the yin and yang. Yet people feel they must choose one over the other. What may differ is the amount of cardio or weight training which will vary from individual to individual.

Recently, my sister and I decided that we were going to lose weight. Immediately I steadily began to lose pounds, averaging one to one and half a week. A month went by and my sister had not lost the weight that once came easy for her. On the other hand, I continued eating healthily, never really reducing my calories. The only change I made was consistently doing my cardio in the morning and my weight training in the evening. I felt great. When I did my cardio, my muscle enjoyed the increased oxygen that began to flow through each cell. They felt stronger when I worked them out in the evening.

Working out twice a day was not the goal in losing weight or maintaining weight but rather the assurance of incorporating both cardio and strength training. Weight training must be purposely implemented in our daily regimen, because of its ability to raise our metabolic rate. Our weight is determined by our metabolism. Metabolism is the process in which the body converts food to energy. Muscle increases the body’s ability to burn fat.

For more exercise and weight loss tips sign up for free LiveLiving ePersonal training at: http://fitnessgenerator.com/trainerhome.asp?uname=liveliving

How to Avoid the Butterball Butt This Holiday Season

Just because it is the holiday season, it doesn’t mean you have to let it all go saggy. Yeah, I’m talking about keeping that righteous derriere still tight. For many, the buttocks is the region where all the sweets, potato salad, macaroni and cheese, dressing, stuffing are stored. Below are three exercises to do everyday in order to stay firm and burn carlories rather than store fat.

Bodyweight squat:

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Bodyweight Forward Lunges:

1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Adductors/Abductors

1. Start by kneeling on all fours.
2. Keeping your hips level bring one leg out to the side. Think of the movement a dog does with a fire hydrant.
3. Maintain your posture and balance and do not lean to the side while doing this exericse. Your back should stay nice and flat.
4. Repeat for the desired repetitions and then repeat with the other side.

For more exercise and weight loss tips sign up for free LiveLiving ePersonal training at: http://fitnessgenerator.com/trainerhome.asp?uname=liveliving

Creating an Anxiety Deposit Box

Many Christians know that worrying is wrong. Yet they continue to do so. Perhaps, they feel they can change their situation or solve their problem if they think about it constantly– repeating a problem over and over in their heads, or replaying a situation over and over again in their minds. I was one of these individuals. One day I got so frustrated with myself that I had to find a way to give God my problem rather than continuously taking it back from him. I decided to create a safety deposit box to deposit my anxieties:

Here is how to create an anxiety deposit box:

Creating an Anxiety Deposit Box
A shoe box is perfect for this activity. Using anything from wrapping paper to adhesive shelf paper, decorate your box. I used blue wrapping paper to blend in with my bedroom decor. Once the entire box is covered, you should not be able to open the box or remove the cover. Make a slit big enough to put a letter in.

Write a letter to God, being COMPLETELY open with him. Do not edit your thoughts or your letter. Once you have poured everything on paper, place it in the box. Once this letter is placed in the box, you cannot think about the matter again.

When I first did this activity, I held onto my letter, after writing it, for five minutes. I realized then that I wanted to hold onto the problem though it was tearing me to pieces. But I had to do what was good for me and be obedient to God. I placed the letter in the box. By putting the letter in the box, I could not think about it again. I had to trust God to take care of the situation.

Deposit your letter today.

A Tribute to My Friend

“A man that hath friends must show himself friendly: and there is a friend that sticketh closer than a brother.” Proverbs 18:24

I am amazed at how God made each of us so extraordinarily unique for His purpose. Everything about us is special, our talents, gifts, personalities, genetics, life experiences, bodies and even how we were raised. We are His wonderful craftsmanship whose lives He works to lead into our true purpose.

Elijah and Elisha
Old Testament friends who were anointed and appointed for good works by God were Elijah and Elisha. Elijah was the friend who was in the forefront and very dramatic while Elisha was his protégé. They spent years together building a loving bond that God arranged so that Elijah could pour into Elisha’s spiritual life. They became so close that Elijah’s departure was a painful ending for both of them. Elisha became Elijah’s successor receiving a double portion of his spirit.

Ruth and Naomi
Old Testament friends who built a faithful bond after tragedy proving the power yet grace of God were Ruth and Naomi. Naomi’s husband and two sons died during a period of famine in Moab. Her two daughters-in-law, Ruth and Orpha, were Moabites who traditionally were enemies of Israelites. Following the death of her husband, Orpha departed from Naomi though they loved and respected each other. Despite the traditional expectation that a Moabite widow would return to the Moab way of life, in loyalty to her mother-in-law Ruth followed Naomi to Bethlehem. The two women remained together through tragedy and tough times. Ruth later married Boaz, a relative of Naomi and gave birth to a son, Obed, who became a redeeming factor in Naomi’s life. Ruth’s faithfulness and loyalty to Naomi proved God’s ability to do a mighty work in our lives by using someone else.

David and Jonathan
Old Testament friends who showed love, loyalty and respect were David and Jonathan. Jonathan’s father, Saul, pursued David with the intent of killing him out of jealousy. Saul’s jealousy stemmed from David defeating Goliath and fear that David would become his successor as king of Israel. Jonathan remained loyal to David even though he was heir to the throne by birth. He warned David of his father’s plans to kill him and risked his own life to help David hide from Saul. They maintained a close bond and vowed to never allow anything to come between them. Their loyalty to each other was so great that after Jonathan’s death David made certain Jonathan’s son Mephibosheth was taken care of. The friendship between David and Jonathan exemplified true brotherly love.

My personal path in life to rise above brokenness, a poor self image and begin fulfilling my purpose all started with the help of a friend. In times when I was bitter about circumstances or outcome my friend reminded me to seek God and not resort to emotion. Genuine friendship is seemingly rare today, but I believe friends that strive for a close relationship like that between the Father and Jesus are the ones that are cemented in time. All my thanks go to the Lord for my friend.

“As iron sharpens iron, so a man sharpens the countenance of his friend.” Proverbs 27:17

Forgiveness for our Wellbeing

“To err is human, to forgive is divine”

When a person has been hurt, forgiveness is not easy. Or to forgive when one is still hurting is difficult. However, the ability to forgive puts us on the level of the divine. When we choose to hold on to emotions, such as bitterness, hatred, resentfulness, we are functioning at a level that is sub par–human. Unforgiveness breeds toxic emotions. These toxic emotions once inside the body affect our health and sense of wellbeing. On the other hand, forgiveness breeds life and healing, properties of the divine. This is the level our being operates best at.

Forgiveness is for the wounded.

Forgiveness is, therefore, for the victim rather than the accused. When we forgive, our path to life remains clear. It is like entering an airy room. The air flows. Life flows freely in all directions of our lives– physically, spiritually, and mentally. Forgiveness brings about healing in our bodies, in our relationships and gives us a sense of weightlessness. On the contrary, unforgiveness births oppressive feelings, giving us a sense of heaviness and a sense of entrapment. We are “forever” stuck in the past if we do not forgive. True growth– involving the entire being, can only come about when we forgive past sins.

The act of forgiveness extends beyond our personal lives.

Forgiveness operates not only on a personal level but also on a societal level. By forgiving the mistakes of the past, we are able to move forward and make progress. Human atrocities, such as slavery, the removal of Native Americans, are wrong doings that are kept alive by unforgiveness.  The ability to forgive does not mean one forgets but rather one chooses to release.  It is the decision to forgive that brings about change and, as a result, progress and growth.

How does one forgive?  One forgives by making the decision to do so.  Then speaking aloud words, such as ”I forgive…” brings this act into reality.

The Family on the Endangered List

I was six years old when my great grandfather and great grandmother passed away. I remember it clearly because it was seemingly so tragic. My great grandfather had a heart attack and passed away on a Saturday. My great grandmother died the following Monday after lapsing into a comma following a stroke. The deaths were so close that there was a double funeral.

My grandparents had fifteen children in all. One daughter died of breast cancer, another passed away from complications of diabetes, and a third daughter from complications resulting from high blood pressure and diabetes. Of their sons, only one remains living today. He is my grandfather, who has suffered more heart attacks and strokes than I can remember. Most of his brothers died from complications of high blood pressure or diabetes, and two deaths resulted from prostate and brain cancer.

Many family members are living a life of poverty in health and not realizing it is being past on from one generation to the next. Witnessing the shortening of my family’s life span helped me to realize the importance of being educated about my body. It motivated me to live a life that encompasses good health and wellness principles that enable me to set an example that my family can follow. It has also made me very passionate about helping others as a personal trainer.

November is American Diabetes Month. No matter whether you have a family history of diabetes that may influence your condition, or it has developed because your waist line is larger than your hips, I encourage you to pursue good nutrition and exercise.

Read more at http://liveliving.wordpress.com/2008/08/20/obesity-genetics/

Confession of a Fitness Buff/ Personal Trainer

Last weekend, I drove three hours to meet up with two friends: one I knew for more than four years, and the other I have known for just about a year.  We had such a good time.  It was a beautiful day– too beautiful for my friend to hang my dirty laundry on the line which she did.  Truthfully, I didn’t mind and, looking now in retrospect, I found it funny.

Janice, my friend, and I laughed about my addiction to Subway cookies about six years ago.  Yes, me the fitness buff, personal trainer or the “thou shalt not eat that cookie” advocate.  Please don’t get me wrong, I am not by any means perfect when it comes to eating.  I do have a cheat day out of the seven days and still love cookies, so you know what that means.  But my love is no longer an addiction.  Some people have to have a drink.  Some people have to have a smoke.  Some people have to have a cup of coffee.  Well, several years ago, I had to have at least three of Subway cookies at least three times out of the week.

 
I was teaching high school at the time and weight training after work.   I guess, like any job, teaching had its own stress and of a different kind I am now convinced.  I looked forward to the end of the work day because I was going to treat myself to at least three Subway chocolate chip cookies.  Actually, I would buy a half a dozen and eat them all before arriving at the gym.  I had developed such a routine that before I approached the counter the subway attendee was already bagging my cookies.  Smiling proudly, she was so pleased with herself that she knew what I wanted before I could utter a word.  I, on the other hand, was utterly embarrassed.  So from that day, if you were to point me in any direction from school, I was able to locate a Subway within ten minutes.

 
I developed a plan.  In order to make sure no one knew my pattern, I hit a different Subway everytime.  In other words, I went to a  Subway only once that week.  Not bad, eh?  I was addicted.  It was like I needed a drink after work.  Only thing this wasn’t a drink but cookies.

 
Eventually, I had to do a way with my addiction, because I had to prepare for a competition.  It was so much work getting off the extra weight that I swore to myself that I would break the habit for good.  And I did.  The thought of returning to that life was too painful. That’s why I was able to break away for good from this particular food bondage.  Also when I evaluated my behavior, I realized that I was addicted, and all addictions are the same.  No longer will I allow the body to control me rather I will control it.  So I also made sure I kept my blood sugar level stable throughout the day, eating the number of required meals and the right kind of food.  So a plan is important even in kicking a bad habit.  The old way must be replaced by a new way.  Now the pleasure of managing my weight far outweights the pain of returning to the life of Subway cookies.

 
Though I am not a psychologist, it is clear simply from experience that one must associate the addiction with pain in order to break it and to avoid returning to it.  The harmful behavior must be replaced with a healthy behavior.  Also, the preparation of a competition was such a strong motivator for me to change.  It is not that some people are lazy, they just lack a strong enough reason to accomplish a task, such as losing weight or exercising.   Finding a goal that will be compelling enough to motivate or challenge one is, therefore, a key element in creating change.

Living a Balanced Life

Being healthy and having a good sense of wellbeing require a life of balance. Living balanced means implementing and maintaining healthy lifestyle changes no matter what challenges exist in life. The dynamics of business and personal schedules and commitments may not allow complete focus on one area of our lives. Small investments are, therefore, important in all areas of life in order to foster balance and motivation for the future.

Reading
A significant portion of my personal and spiritual growth has been achieved through reading. Reading has been a means of feeding my mind and spirit and a method of relieving stress. Reading is a form of exercise that brings result through discipline and consistency.

Couples date night
My physician told me that he and his wife have a date night every Friday. One of their recent dates was a dinner outing, movie and then a nice walk. Each week they look forward to the time together. Their ritual has preserved the value of each other. It is also great to know that it does not take a special occasion or holiday to keep the ‘freshness’ in a relationship.

Exercise and nutrition
Too often attention is given just to looking good instead of honoring God through our health and well being. Seeking professional guidance to become knowledgeable about good nutrition and exercise principles that can be plugged into one’s schedule without burden is a lifetime worthwhile investment.

Family and friends
Some of my fondest memories are those shared with family and friends. One summer my family and a dear friend vacationed in the mountains. It was one of the absolute best times we all shared together. The vacation reminded us of the importance of simply having fun and taking the time to be with loved ones.

Time with God
The most priceless investment is my time with God no matter where I am. Sometimes it has been a quick dash out of the office and into the car just to be in His presence and commune with Him. Other times it is a sudden awakening in the early hours of the morning with a longing or sense of urgency to pray. Regardless of where or when, time with the Father is a very important step toward living a balanced life.