Friday, December 03, 2010
Here's what I do for the first 6-8 weeks of the gym season just to get my body ready for more strenuous workouts in Jan and Feb:
1. Walk/Jog for 30 minutes (CP25K)
2. Full circuit through every machine in my gym, moderate weight and 15 reps at a medium pace.
3. 15-30 minutes of moderate aerobic activity to cool down.
4. Stretch for about 10 minutes.
5. Smile big and give thanks to Jesus!
I did this workout today and it sure felt good. I had to skip a couple of them last week because my schedule was off the hook and so, again, it sure felt good to get back to it. Interestingly enough, I'm still pretty sore from the wimpy fitness test I took on Wednesday. I only did 15 push ups in 1 minute, plus several warm ups before the test, and 30 crunches in one minute, plus several warm ups. But holy smokes, my abs and pecs are really sore!
Oh well, I still felt good in the gym and I'm hoping that my "slow and steady" approach this year will yield better results than last year.
Make it a great day today!
Thursday, December 02, 2010
Yesterday I took three of SP's fitness tests: push up test, crunch test, and the step test. Here are my results:
Push Up Test: 15 in one minute which is in the poor range.
Crunch Test: 30 in one minute which is in the marginal range.
Step Test: 106 heart-beats in the minute after the exercise which is in the average range.
My goal for this year's "gym season" is to get my scores into the average range or above for my age bracket, and thus I will repeat these tests at the beginning of January, February, and March to track my progress. The average range for push ups is 20-29 so I'm not that far off there. The average range for crunches is 40-49 so I'm not that far off there either. I'm already in the average range for the step test so mission accomplished there!
All in all, I feel good about the test and see that I'm actually closer to my goals than I thought I would be. If I reach them earlier than expected I might bump my goals up for the year. We shall see!
Wednesday, December 01, 2010
Today I am going to take several fitness tests which I will then repeat at the beginning of January, February, and March to track my progress. Using SP's guidelines, I will take the push up test, crunch test, and step test. I'll do them back to back to back, with about 5 minutes break in between.
My goal is to test in the "normal" range for my age by the beginning of March. I will not even approach that range today in the push up category, but I probably won't be too far in the others.
Depending on how it goes, I may or may not report back tomorrow! Just kidding, I'll publish my "scores" for everyone to see and then begin working as hard as I can to improve in the coming months.
Have a great day!
Tuesday, November 30, 2010
I can deal with all kinds of weather conditions, and I actually enjoy the variety. I wouldn't want to move back to an area where the weather's oh so predictable. But I must admit that the one thing I really hate is icy roads. It takes so much time and concentration to drive from place to place, and I'm constantly thinking about the guy who rear-ended us last year, totaled our car, and caused us so many problems. Lord knows I don't want to go through that again but there's just no way to control the guy behind you. So needless to say, I'm looking forward to the day when the sun comes back out, works along with the salt/sand, and melts the ice away. Until then, I'll just have to drive by faith!
Hope you had a good day.
Monday, November 29, 2010
Nineteen years ago today I married the love of my life, and my very best friend. Today I love her even more and she's an even better friend as we've walked through so many difficulties, challenges, opportunities and successes together. I am more thankful to Jesus than I could ever tell you for allowing me to share my life with this beautiful woman, my Kimmy.
Yesterday at church, after my sermon and before I dismissed the congregation, I called her up to the podium and said that I wanted to whole world to know that I would marry her all over again. I cried, as I always do, and she did too. Then we hugged and prayed for the congregation. It was a beautiful moment because it wasn't a show. By the grace of Jesus Christ, we are deeply in love with one another!
Here's a picture of my bride and me a couple of years ago.
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