This is the fifth and final workout/video component in the GET FIT series!
Tuesday, May 10, 2011
Week Six: Lengthen, Stretch, and Relax!
Get Fit Tip: The point of lengthening is to reduce stress and tension and minimize injury. When you do strengthening or lengthening exercises, your body is ideally already warm. You do not want to push past a comfort point and injure yourself. But you do want to continually reach--slowly and gently--past your previous stretch. Make sense? All part of getting healthy, yes?
Get Organized Tip: When we stretch ourselves to become more timely and organized, it requires a period of repeated actions in order to develop new habits. Most of my research shows that 60 times/days is the minimum period of time before a person can learn (or unlearn) a habit. The goal is to replace what ISN'T working with something more efficient!
Get Inspired Tip: I am always reading books. This week, I am reading Sun Stand Still by a young youth pastor with lots of faith! I encourage you to read your Bible daily and always have a good book that is in your purse or by your bedside. Never stop reading, learning and stretching yourself emotionally, spiritually or mentally!
Be encouraged,
Becky
Get Organized Tip: When we stretch ourselves to become more timely and organized, it requires a period of repeated actions in order to develop new habits. Most of my research shows that 60 times/days is the minimum period of time before a person can learn (or unlearn) a habit. The goal is to replace what ISN'T working with something more efficient!
Get Inspired Tip: I am always reading books. This week, I am reading Sun Stand Still by a young youth pastor with lots of faith! I encourage you to read your Bible daily and always have a good book that is in your purse or by your bedside. Never stop reading, learning and stretching yourself emotionally, spiritually or mentally!
Be encouraged,
Becky
Tuesday, May 3, 2011
Week Five: Strengthen Your Body and Your Soul!
Note: Just a reminder, our call this week is Wednesday at 3:45 PST. I've begun my live radio show and I encourage you to tune in (and call in 866.577.2473) with your questions to KPRZ.com daily, 1:30 - 2 PST. Click here to listen to the first show!
Get Fit Tip: Strengthening our core is an often overlooked goal in a fitness routine. We tend to want to lose weight and inches, rather than stabilize and strengthen our back, hips, shoulders, and abdominal muscles. I know--I use to think that spinning or aerobics was all I had time to do. But as I've gotten older, I'm seeing how often my core is required to be strong and stable--to "catch" me from slipping without tweaking my back or lifting a suitcase into an overhead bin without hurting my back and shoulders. Strengthening exercises are not a waste of time. They are like a prayer -- it seems non-energetic or inactive, but in truth, it builds trust and character and patience and strength--yes?
Get Organized Tip: Are you still working daily/hourly with your calendar? Are you repeating the little phrases that bring immediate focus, such as, "What is my...MIN, DIA, WAG?" The reason I ask is because we are almost 1/2 way through this quarter when many people start to lose intensity, fall prey to distraction or discouragement, or feel frustration when developing new habits. Here is this week's encouragement: Is there anything you are doing that should be re-evaluated? Are you involved in too many "good" activities? Is it time to delegate or eliminate? Look back. Look forward. Strength comes with repetition!
Get Inspired Tip: In Joel Osteen's book, It's Your Time, he writes, "Break those chains [of despair and discouragement]. Become a prisoner of HOPE! No matter how long it takes, no matter how impossible it looks, your attitude should be: 'I just can't help it. I know it will work out. I know I will overcome. It may be taking a long time, but I know this too shall pass. It may be difficult, but I know that means I'm close to my victory.'"
More to come on the call!
Be encouraged,
Becky
Get Fit Tip: Strengthening our core is an often overlooked goal in a fitness routine. We tend to want to lose weight and inches, rather than stabilize and strengthen our back, hips, shoulders, and abdominal muscles. I know--I use to think that spinning or aerobics was all I had time to do. But as I've gotten older, I'm seeing how often my core is required to be strong and stable--to "catch" me from slipping without tweaking my back or lifting a suitcase into an overhead bin without hurting my back and shoulders. Strengthening exercises are not a waste of time. They are like a prayer -- it seems non-energetic or inactive, but in truth, it builds trust and character and patience and strength--yes?
Get Organized Tip: Are you still working daily/hourly with your calendar? Are you repeating the little phrases that bring immediate focus, such as, "What is my...MIN, DIA, WAG?" The reason I ask is because we are almost 1/2 way through this quarter when many people start to lose intensity, fall prey to distraction or discouragement, or feel frustration when developing new habits. Here is this week's encouragement: Is there anything you are doing that should be re-evaluated? Are you involved in too many "good" activities? Is it time to delegate or eliminate? Look back. Look forward. Strength comes with repetition!
Get Inspired Tip: In Joel Osteen's book, It's Your Time, he writes, "Break those chains [of despair and discouragement]. Become a prisoner of HOPE! No matter how long it takes, no matter how impossible it looks, your attitude should be: 'I just can't help it. I know it will work out. I know I will overcome. It may be taking a long time, but I know this too shall pass. It may be difficult, but I know that means I'm close to my victory.'"
More to come on the call!
Be encouraged,
Becky
Sunday, May 1, 2011
Get Fit Burn and Strengthen
This is just for those in our group--it is a refresher on how to burn calories and also gives you a few ideas (and benefits) of strengthening exercises.
Thursday, April 28, 2011
Week Four: Benefits of Turning UP the Heat
Get Fit Tip: Burning fat and calories has SO many benefits that I often wonder why they are not motivating enough to get us to exercise or workout. Where breathing and balance and even strengthen and lengthen exercises improve our posture or stability or strength, aerobic exercises really turns up our body heat and starts to melt stored fat, increasing the release of endorphins, and improving the effectiveness of our cardiovascular systems. Additionally, aerobic exercise is also known for reducing stress and improving our sleep (who doesn't need/want that?). Some options include: indoor walking or biking equipment, outdoor walking (1700 steps = 1 mile) or jogging, marching in place (with knees lifted high), punching or dancing! (I don't have a lengthy video for the burn section, but I will post a short list of suggestions by/over the weekend.)
Get Organized Tip: This week, I'd like you to transfer the idea of "turning up the heat" to your organizational management by using bursts of energy to time your tasks and prioritize them. In previous groups, I have given assignments to "time" the chores we do SO that we are realistic about how short or long a particular chore might take. This week, I encourage you to make a list of all the gifts/cards you will need in the next few months--graduation, Mother's and Father's Days, weddings and birthdays. Use one burst of energy to list who, what, and when. Then put an errand on your calendar to buy x# of cards, set aside x# of $, and mail specific cards on specific dates. Even if you have only 2 or 3 of these deadlines, this exercise will get you "in tune" with doing a quick burn and release of stress because (1) you will be AHEAD of the trend (no impulsive purchases, no late cards) and (2) because you planned ahead.
Get Inspired Tip: If you fail to plan, you plan to fail. A repeated favorite quote of mine, is the key to SO much of what I do when working or coaching. I realize I am more prone to forget or fret. When I plan ahead--even by brainstorming with others--I'm giving myself a greater chance of having a more effective life as a leader, lover, and healer. (For example, at a recent event with college students, they were so passionate about praying for their campus, but they needed a simple plan. Passion is not enough!) I want to encourage you to "hold onto" Psalm 90:12 this week...
Be encouraged!
Becky
Get Organized Tip: This week, I'd like you to transfer the idea of "turning up the heat" to your organizational management by using bursts of energy to time your tasks and prioritize them. In previous groups, I have given assignments to "time" the chores we do SO that we are realistic about how short or long a particular chore might take. This week, I encourage you to make a list of all the gifts/cards you will need in the next few months--graduation, Mother's and Father's Days, weddings and birthdays. Use one burst of energy to list who, what, and when. Then put an errand on your calendar to buy x# of cards, set aside x# of $, and mail specific cards on specific dates. Even if you have only 2 or 3 of these deadlines, this exercise will get you "in tune" with doing a quick burn and release of stress because (1) you will be AHEAD of the trend (no impulsive purchases, no late cards) and (2) because you planned ahead.
Get Inspired Tip: If you fail to plan, you plan to fail. A repeated favorite quote of mine, is the key to SO much of what I do when working or coaching. I realize I am more prone to forget or fret. When I plan ahead--even by brainstorming with others--I'm giving myself a greater chance of having a more effective life as a leader, lover, and healer. (For example, at a recent event with college students, they were so passionate about praying for their campus, but they needed a simple plan. Passion is not enough!) I want to encourage you to "hold onto" Psalm 90:12 this week...
Be encouraged!
Becky
Saturday, April 23, 2011
Balance Challenge
I've republished the Balance Challenge video at a slower speed for easier viewing. Let me know if this works better for most! Click here to view.
Subscribe to:
Posts (Atom)