My Life Changes Detailed…

I originally wrote this last December. But I’ve had many questions lately about getting in shape. So I thought I’d update the info and republish it…

If you haven’t noticed, several of the folks of Four Rivers are getting in shape. Over the last few months I’ve lost 35.5 lbs. And I only have 4.5 more to go before I reach my final goal. And I’m going to do it.

This is a spiritual journey for me. I believe God is directing me to rely more on Him and less on food. “My God will not be my stomach.”. So this is about reliance on Jesus and focusing on the health that obedience to him brings.

So how does it work for me… It starts with prayer and devotion to God’s direction. And from there…

Under the direction of my doctor and chiropractor, I developed a workout plan to reach my goals. Many have asked what I’m doing. So here it is.

I’ve addresses four issues.

1. Spiritual direction. (prayer, bible study, Christian meditation.)

I’ve just really begun to boost this area of my life. Honestly, although I am and have been highly dedicated to Jesus, prayer and the quite side to faith have never come easily to me. I tend to like a busy faith. If your familiar with the Mary ad Martha story… I’m definitely the one working hard in the kitchen who has a tendency to miss out on time just spent with Jesus…

So I’ll let you know more about this area when I’ve had more success. I think this spring season will be full of time with Jesus…

2. Exercise

I work out for about 30 – 45 minutes 5-6 days a week. I rotate between several workouts trying to balance muscle building and cardio.

A. Bar Bells & Free Weights- I start with 40 lbs and work my way down through 30 & 25 lbs. Basically work out with one until my arms can’t do it any more then drop down in the weight. I also started using an 18lb weight bar. This utilizes tension, stretching and leverage to lengthen and strengthen muscles.

B. Elipticle – I use the ‘Sprint 8’s’ style cardio workout on the elipticle. Exhausting but awesome! Before that I went for long times and distances.

Sprint 8’s involves going as hard as you possibly can for 30 seconds then taking a 1.5 minute break. And doing that for 8 rounds… (this is an amazing fat burning process… and doable for the beginner like me.)

C. Boxing – I alternate between right handed and south paw. I try to workout both upper and lower body with active footwork and punching on the heavy bag. Great for both cardio and strength training. I also do Sprint 8’s on the heavy bag. (it’s my favorite workout.)

D. Cable Weight Machine – this includes bench press, chin ups, curls, butterfly’s, etc. Great workout.

E. Old School – this is sit ups, push-ups, jumping jacks, jumping rope, crunches, chin-ups, etc. Very good for me…

F. Jogging – I typically don’t like to run. But the lighter I get, the more I like it. I run for distance at times… but I also like to use the ‘Sprint 8’s’ for running as well. I am presently training for a 5k and eventually… Half marathon. So I’ve been stretching some distance on my runs. But I really stink at it… (I blame it on the shoes… Lol)

2. Diet

I try to keep my day between 1500 and 2000 calories. But I really haven’t counted actively. I just try to be wise, mindful and aware of what I eat. I’ve replaced burgers with grilled chicken and my favorite pastas with salads. I still get full and don’t feel hungry for the most part.

I also eat more often with smaller portions. Probably 4 or 5 meals a day. 2 of them are usually some sort of protein bar or shake.

I watch my sugar and fat intake but still eat what I want… just not as much.

3. Vitamins & Supplements

A. EAS 100% Whey Protein shakes – 2 a day after workout & before bed.
B. Mega Men Multi Vitamins
C. B-12 time releases
D. Glucosamine
E. Fish Oil
F. Oxy Elite Pro Super Thermogenic (good but expensive stuff.)
G. Cellular Research Formulas ‘Colon Clear Formula’ & ‘Total Body Purifier’

This is what I do. I follow the directions to a T on each one. It seems to be working. I feel great.

Thanks for caring and for your prayers…

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