Day 15 - Fitness Program

 Everyone is unique and has different needs but the elements of a well rounded fitness program are consistent with everyone.  The 5 basic elements are:

     1,  Aerobic Exercise - Examples of aerobic exercise includes running, biking, walking, elliptical trainers, swimming or other activities like that.  The purpose of aerobic exercise is to increase the heart and lung efficiency.
     2.  Strength Exercise - Strength exercise is described as toning, weight training, strength training or any other exercise that requires resistance to the muscles during movement.  Strength training makes your muscles stronger, which give them more tone in addition to assisting in maintaining bone strength and bond density.
     3.  Stretching - Stretching increases the range of motion of the muscles and joints.  Flexibility decreases with age and inactivity, so to help maintain our flexibility we need to stretch.
     4.  Core Strength - Core is generally considered the torso area of the body.  Doing  abdominal work to strengthen the core and also doing movement exercise that engage the middle of the body will strengthen the torso area.  This helps in posture and in the bodies ability to use the upper body and lower body independently when needed.
     5.  Balance - We tend to lose our ability to balance as we age and should continue to work on this aspect since it is a daily requirement of movement.

Now that we have established the basic elements of exercise, what does a fitness program look like when we put it all together.  If your goal is to become more healthy and fit, then these are the guidelines to follow:
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     1.  Aerobic exercise needs to be done at least 3 days per week for 30 minutes at a time.
     2.  The strength training should be done 2 - 3 times per week.  It can be done on the same day as your aerobic exercise or different days.
     3.  The other three components can be incorporated within your aerobic and strength program.
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Stretching can be part of a warm-up routine or better yet, part of your cool down.  The core exercises would include working on abdominal strength and can be done in any portion of your exercise program.  Balance can easily be done while strength training by doing some of the arm exercises on one leg, then stand on the other leg.  Balance can also be worked on while doing basic tasks at home while cooking or brushing your teeth.  Try those on one leg, then switch. You will get better, the more you do it.  As with as all the components of exercise, we get stronger the more we do them.  It is the gift we have been given.  As we use our bodies in movement, the body responds in a positive way.

I suggest to everyone, go out, exercise and have fun.

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Sample of a calendar of exercise

Monday-Wednesday-Friday
30 minutes of aerobic exercise, stretching after you are done.

Tuesday-Thursday-Saturday
30 minutes of strength training, working all the major muscle groups of the body.  Incorporate balance and core exercises.

This program takes 3 hours a week, look to carve out 3 hours a week to take care of the body we have been given.


If you have more questions or need specific help,
Call me, Thom
704-332-1081
or email Thomfit@aol.com

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 15 - FORMED FOR GOD'S FAMILY

You were formed for God's family.

God wants a family, and he created you to be a part of it. This is God's second purpose for your life, which he planned before you were born. Every human being was created by God, but not everyone is a child of God. The only way to get into God's family is by being born again into it. You became part of the human family by your first birth, but you become a member of God's family by  your second birth.

The invitation to be part of God's family is universal, but there is one condition: faith in Jesus.

Point to Ponder: I was formed by God's family

Verse to Remember: "His unchanging plan has always been to adopt us into his own family by bringing us to himself through Jesus Christ." Ephesians 1:5a(NLT)

Question to Consider: How can I start treating other believers like members of my own family?  

Day 10 - Consistency is key

Deciding to start an exercise program is just one hurdle to jump.  Once you have started your personal fitness program the problem becomes being consistent.  I find people struggle with this more than any other single issue.  Life throws all sorts of curve balls whether it is from work, family or even friends.  If you are not careful your fitness program disappears in the depths of "I shoulds".

How do we become consistent with our program?  Listed below are some points to help you attain that regular opportunity to get a little more fit.


     1.  Start slowly, only one or two days a week.  You can always add a third day later.  Most people that take on too much in the beginning actually quit instead of reducing to a more manageable schedule.

     2.  Pick a time of the day in which you have the least amount of distractions.  If you have lots of meetings at the end of the day then exercising after work probably won't work, try the morning before work.

     3.  Carve out your time.  No one is going to give it to you, you have to take it.

     4.  Find a exercise buddy.  It is tougher to pass on exercising if you have a friend waiting for you.

     5.  Establish an achievable, long term goal and then break it up into smaller goals on a timeline.  It is very rewarding to reach little goals knowing it's getting you closer to your personal goal.

     6.  Have fun with your exercise.

Consistency over time, it's not an Einstein formula but the results can be dramatic and personally rewarding as well.
 
Thom Uhlir
Thomfit@aol.com
704-332-1081

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 10 - THE HEART OF WORSHIP

The heart of worship is surrender.

In today's competitive culture we are taught to never give up and never give in -- so we don't hear much about surrendering. If winning is everything, surrendering is unthinkable. We would rather talk about winning, succeeding, overcoming, and conquering than yielding, submitting, obeying, and surrendering. But surrendering to God is the heart of worship.

It is the natural response to God's amazing love and mercy. We give ourselves to him, not out of fear or duty, but in love, "because he first loved us."

There are three barriers that block our total surrender to God: fear, pride, and confusion.

Sometimes it takes years, but eventually you discover the greatest hindrance to God's blessing in your life is not others, it is yourself -- your self-will, stubborn pride, and personal ambition. You cannot fulfill God's purposes for your life while focusing on your own plans.

Surrender yourself to the Lord today. 

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 Point to Ponder: The heart of worship is surrender.

Verse to Remember:  "Surrender your  whole being to him to be used for righteous purposes." Romans 6:13b

Question to Consider:  What area of my life am I holding back from God?

 

Fitness - Don't wait for tomorrow

Today is the day to start your own exercise program.  You can't do anything about yesterday, but you can do something today and why wait until tomorrow.  Many people wait until Monday to start a program, I'm never quite sure, maybe they want one last piece of chocolate cake, or just one more pizza or even, "why waste a great weekend by exercising."  What ever the reason, people put off exercising for as long as possible.

In reality it should be part of our everyday life.  The benefits of consistent exercise over time has been well documented.  So, why do we put it off, it might be our approach to exercise or our perception of what an exercise program is, but no matter what the reason is we simply don't take care of ourselves.

These are some simple guidelines for starting your own program:

     1.  Start today
     2.  Start slowly, you can't get in shape in 24 hours, so don't try.  Look for long term results.
     3.  Keep it simple, start with  few exercises to avoid being overwhelmed.
     4.  Start with a minimum frequency, like beginning with just 2 days per week.  You can always add more days later.
     5.  Enjoy your activity

Follow these simple steps and you are well on your way to a rewarding change in your body and mind....and don't forget.....START TODAY.

Feel free to email or call me if you have specific questions:


Thom Uhlir, Personal Trainer
email:   Thomfit@aol.com
704-332-1081

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The Purpose Driven Life - Finding Your Purpose

CHAPTER 4 - MADE TO LAST FOREVER

This life is not all there is. Life on earth is just the dress rehearsal before the real production. You will spend far more time on the other side of death -- in eternity -- than you will here.  At most, you will live a hundred years on earth, but you will spend forever in eternity.  Death is not your termination, but your transition into eternity, so there are eternal consequences to everything you do on earth.

One day Jesus will say, "Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world " Matthew 25:34 (NIV)

God has a purpose for your life on earth, but it doesn't end here. It's more than "the opportunity of a lifetime"; God offers you an opportunity beyond your lifetime.


Point to Ponder: There is more to life than just here and now.

Verse to Remember: "This world is fading away, along with everything it craves. But if you do the will of God, you will live forever." 1 John 2:17 (NLT)

Question to Consider: Since I was made to last forever, what is the one thing I should stop doing and the one thing I should start doing today?