Healthy Living

Healthy Living (Week 4)

Over the next few months I have a goal of dropping 40lbs (195lbs goal weight) and then maintaining a healthy lifestyle from this point forward. I need to do this. I need to do it for myself, my family, and ultimately to be a good steward for my Lord. I had this same goal last year and it never materialized. No regrets. I just need to move forward!

I still do not believe I am going all out but I did lose another pound this week. One is better than none but I still want to step it up! Steady plodding does work though!

Starting Weight: 235

Week 4 Weight: 232 

Total Weight Loss: 3

Week 5 Workout Plan

Tuesday

– 60 minutes racquetball

Wednesday

– 20 minutes treadmill

– 45 minutes Beast of Workout

Thursday

– 60 minutes racquetball

Friday

– 20 minutes treadmill

– 45 minutes Beast of Workout

Saturday & Sunday

– Rest Day

Monday

– 20 minutes treadmill

– 45 minutes Beast of Workout

Healthy Living (Week 3)

Over the next few months I have a goal of dropping 40lbs (195lbs goal weight) and then maintaining a healthy lifestyle from this point forward. I need to do this. I need to do it for myself, my family, and ultimately to be a good steward for my Lord. I had this same goal last year and it never materialized. No regrets. I just need to move forward!

I still do not believe I am going all out but I did lose another pound this week. One is better than none but I still want to step it up!

Starting Weight: 235

Week 3 Weight: 233 

Total Weight Loss: 2

Week 4 Workout Plan

Wednesday

– 60 minutes racquetball

Thursday

– 20 minutes treadmill

– 45 minutes Beast of Workout

Friday

– long run (60 minutes)

– 10 wind sprints

Saturday

– 45 minutes Beast of Workout

Sunday

– Rest Day

Monday

– 60 minutes racquetball

Tuesday

– 20 minutes treadmill

– 45 minutes Beast of Workout

Healthy Living (Week 2)

Over the next few months I have a goal of dropping 40lbs (195lbs goal weight) and then maintaining a healthy lifestyle from this point forward. I need to do this. I need to do it for myself, my family, and ultimately to be a good steward for my Lord. I had this same goal last year and it never materialized. No regrets. I just need to move forward!

I had a little bit better week this past week. I ate better for the most part but only hit two of my workouts. As a result, I did lose one pound this week. It was a start and  I know what needs to happen to step it up!

Starting Weight: 235

Week 2 Weight: 234 

Total Weight Loss: 1

 

Week 3 Workout Plan

Wednesday

– 60 minutes racquetball

– 30 minutes weights

Thursday

– 30 minutes elliptical

– 30 minutes treadmill

Friday

– 45 minutes Beast of Workout

Saturday

– long run (60 minutes)

– 10 wind sprints

Sunday

– Rest Day

Monday

– 60 minutes racquetball

– 30 minutes weights

Tuesday

– 30 minutes elliptical

– 30 minutes treadmill

Healthy Living (Week 1)

Over the next few months I have a goal of dropping 40lbs (195lbs goal weight) and then maintaining a healthy lifestyle from this point forward. I need to do this. I need to do it for myself, my family, and ultimately to be a good steward for my Lord. I had this same goal last year and it never materialized. No regrets. I just need to move forward!

I struggled to get going this past week. I did not eat well and only hit two of my workouts. As a result, I did not lose any weight this week. It’s certainly not what I wanted but I know what needs to change.

Starting Weight: 235

Week 1 Weight: 235 

Total Weight Loss: 0

Week 2 Workout Plan

Wednesday

– 60 minutes racquetball

– 30 minutes weights

Thursday

– 30 minutes elliptical

– 30 minutes treadmill

Friday

– 45 minutes Beast of Workout

Saturday

– long run (60 minutes)

– 10 wind sprints

Sunday

– Rest Day

Monday

– 30 minutes elliptical

– 30 minutes treadmill

Healthy Living in 2013

Over the next few months I have a goal of dropping 40lbs and then maintaining a healthy lifestyle from this point forward. I need to do this. I need to do it for myself, my family, and ultimately to be a good steward for my Lord. I had this same goal last year and it never materialized. No regrets. I just need to move forward!

Each Tuesday throughout this year I am going to weigh-in, post my progress and weekly workouts. If you are so inclined feel free to follow these posts and post your progress in the comments section.

Starting Weight: 235

Goal Weight: 195

Week 1 Workout Plan

Wednesday

– 20 minute run on treadmill

– 40 minute Beast of Workout

Thursday

– 90 minute raquetball

Friday

– 20 minute run on treadmill

– 40 minute Beast of Workout

Saturday

– long run (60 minutes)

– 10 wind sprints

Sunday

– Rest Day

Monday

– 20 minute run on treadmill

– 40 minute Beast of Workout

Continuing The Journey To Healthy Living

It has almost been 1 month since I last posted about healthy living. I have only lost 2 pounds over the last several weeks but have made some important strides towards a more healthy lifestyle.

Starting Weight: 227lbs

Current Weight: 225lbs

Goal Weight: 190lbs

Positive Steps

1. I found a running partner. This was something that I knew that I needed to do for a while but finding someone to run with you at 6:15am is not easy! Over the past few weeks we have increased our mileage from 1.6 miles three days each week to 3.5 miles. It doesn’t feel good yet (sore muscles and shortness of breath) but we are getting there!

2. I have started counting calories again. Even though I picked up my exercise over the past several weeks, I did not eat well. Most people will tell you that losing weight is all about calories in vs. calories out. This is so true.

The Journey To Healthy Living

A phrase keeps running through my mind: “If at first you don’t succeed, try, try again.” I guess that sums up where I am now in my journey to healthy living. At first, I thought posting my progress on this blog would push me to eat well and exercise on a consistent basis. The problem I have realized is that there must be a deeper motivation. I think I have begun to tap into that motivation and I thought I would begin posting about my weekly progress once again. Here are my numbers for today.

Current Weight: 227lbs

Goal Weight: 195lbs

Weight To Lose: 32lbs

 

Healthy Living: Beginning Again!

I had set a goal to lose 30lbs this year (actually by March 31,2012) and to say it has been a struggle would be an understatement! The first six months of 2012 have been crazy for me and for our family. One of the things that has fallen by the wayside during this transition is exercising consistently and eating healthily. My plan at the beginning of the year was to update this blog each week with my weight-loss progress and the things I learned that week about myself/living healthy during the journey. So here we go: I’m beginning again!

Current Weight: 225lbs

Goal Weight: 195lbs

Here are a few things that have been extremely helpful as I think and plan for this journey:

1. Michael Hyatt’s podcast on gaining more energy. He encourages you to do 10 specific things that will help you become more energetic each day (hint: exercise, eating healthy, getting enough sleep, and spending time with God are all included in this podcast).

2. Dr. Alvin Reid’s Beast of Workout video has been a huge help as I have gotten back into the swing of things. My plan is to do cardio 4 days each week and this workout 3 days each week.

3. This app has been helpful as I have been counting calories and tracking my exercise.

4. This book has made a huge impact on me concerning healthy living from a biblical perspective.

5. My wife is a huge encouragement and both of us are trying to help push each other and encourage each other in healthy living.

When Life Is Crazy

Life has been crazy at the Kennedy household! We have just relocated and I have begun my first pastorate. Transition is tough but here are a few things I have tried to keep in mind over the past couple of weeks.

1. Make spending time with God a priority.

It is easy to push spending time with God to the back burner. You have a thousand other things to do: boxes to unpack, calls to make, etc. Spending time in personal study of God’s Word and prayer has been a lifeline for me over the past few weeks. I have written in my journal a bunch and have recognized afresh my dependence upon my Savior. I have rested in His presence and it has been refreshing. Life is busy but my time with God each morning is a necessity!

2. Take a break to relax.

We run from meeting to meeting and task to task without ever stopping to “smell the roses.” Our culture emphasizes efficiency and productivity to the point that many of us have lost the ability to truly relax. There is always one more thing we can do in our day but, in reality, that one thing will not make a huge difference if we really think about it. When life gets busy take some time and go for a walk, throw the Frisbee with your 4 year old or immerse yourself in a hobby. Break away from the rut of work, Work, WORK. Relax. Get outside and enjoy life!

3. Exercise.

I wish I could say that I have exercised like I needed to during this transition. I have not but, when I have exercised, it has been wonderful. Exercise allows me an opportunity to de-stress, listen to a quality podcast, and work up a sweat. I return from my workout felling refreshed and energized (why I don’t do it everyday is beyond me!). When life is crazy, strap on your running shoes and go pound the pavement for an hour.

*What do you do when life is crazy?

Healthy Living – Let’s Do This!

Starting Weight: 225lbs

Goal Weight: 195lbs

If you have read my previous post (7 Goals for 2012) you know that I want to lose 30lbs by my 29th birthday (March 31, 2012). Over the next 12-13 weeks I will update my blog with a weekly weigh-in and some tips that have been helpful to me as I walk through this journey. Hopefully, these tips will be helpful as you seek to live a healthy lifestyle, regardless of whether you need to lose weight or not.

Starting Tips:

1. Learn from failure. You will fail at some point during this journey. You will overeat, miss a workout, and fail to hit a goal that you set for yourself. The question is not whether or not you will fail but how you respond to that failure. In the past, I have allowed one failure to stack on another and before long I had completely lost the motivation to persevere. I must respond to failure differently. I must learn from it and not let failures stack on each other. If I miss a workout, I must hit the next one. If I blow past my daily caloric intake, I must hit it the next day and workout harder. Failure does not have to be final; learn from it and keep moving forward.

2. Start slow. If you have ever been to a gym right after the New Year begins you will know exactly what I am talking about. People migrate to gyms in massive numbers and attempt a workout regimen that would cause Olympic athletes to blush. I must admit that I struggle with this tip more than any other. Naturally, I am wired to start strong and really go after whatever it is I want to accomplish. If you do this when you first begin a work out regimen you will become discouraged and, worse yet, hurt yourself in the process. Start slow, build some momentum, and then go full speed.

3. Plan Ahead. The old adage holds true, “If you fail to plan, you plan to fail.” Planning ahead is one of the most important things you can do when starting an exercise regimen and trying to eat healthy. If you want to work out early in the morning, you need to plan ahead and go to bed early. If you are going out to eat, you need to plan ahead and identify some healthy options on the menu. Many failures can be avoided if we plan ahead and this is something I must be certain to do throughout this journey.

4. Set mini goals. One thing that can be extremely helpful when seeking to accomplish a goal is to set several mini goals that will carry you to your overall goal. Every time you accomplish a mini goal you begin to build momentum that pushes you to accomplish your overall goal. Figure out how you are going to reward yourself when you accomplish a mini goal (unhealthy food and days off from exercising are not good rewards). For example, I love reading and I will likely reward myself with a new book. Make sure your mini goals are in proportion with your overall goal. I want to lose 30lbs and will reward myself for every 10lbs that I lose. It would not make much sense to reward myself for every pound lost nor would it make sense to do nothing until I had lost all 30lbs. Everyone’s mini goals will be different but make sure you set them and reward yourself when you accomplish them.

5. Find Proper Motivation. There are a number of good reasons to want to be healthy but there are also a lot of bad reasons. We all need motivation to help us stay on track through the journey but don’t buy into the lie that you need to look good so that people will pay attention to you (or be jealous of you). Let things that truly matter motivate you – being around for a long life of fruitful kingdom-focused ministry, seeing your grandkids get married one day, being able to run in the yard with your kids, etc. Let’s be honest, I don’t think you will care when you are 80 that you had a six-pack when you were 30. You will care, though, that you are still around and in good health.

* If you want to join me on this journey leave a comment with (1) your starting weight and (2) your goal weight. Check back in each week (Monday), update your progress, and share any tips that were helpful over the past week – Let’s do this!