Erica and I had a wonderful trip (given to us by our church family) through the Caribbean. We cruised with Holland America to Grand Turk, Puerto Rico, and St Thomas. It was so relaxing that we are having a hard time adjusting to cooking our own meals and cleaning up our own mess. This morning I had to make my own coffee, it was whacky.
It is great to be back in the saddle again. To see our kids and our church family. I can’t wait for church on Sunday. It will be 21 days since I was at PSM. Being connected to a home like this is such a blessing.
Today marks the final day of My Best 30 Ever. I can look back at the last month and say, “Yes, it was my best 30 ever, and I don’t want it to stop.” I have had way too much progress to look back or go back now. I have different desires, urges, and cravings. Many of the unhealthy cravings are gone. I can sit at a table and not care that my staff just ordered queso and are eating it right in front of my face… Thanks, guys! That was a good test at Garcia’s the other day.
Let’s hear some feedback on your “Best 30 Ever“.
Today, is day 26 for me. I have stuck to it and am see great progress. I feel physically better, less stress, on task, more energy, and spiritually strong. However, the components of my discipline still are challenging. Some days I do not want to do anything related to the plan. Eating better has been surprisingly the easiest part for me. I have not had any cravings or bad impulses to eat whats on the ‘no’ list. Getting up earlier is often difficult. Starting to pray has sometimes been difficult, though when I break through it is wonderful.
There are many parts of this that I will continue well after the 30 are complete. I have made so much progress that I don’t want to go back, and the best part is that I really don’t have the same desires anymore. Things that dominated my attention last year, do not seem as important anymore. I know that they will all return as soon as I allow myself to slip back into the old groove.
So, what about you? What day are you on? What has happened in your progress…
+robin
Getting better sleep tip: Develop a relaxing bedtime routine
Even with the stresses of daily life, if you make an effort to relax and wind down before bed, you will sleep easier and more deeply. A consistent, relaxing routine before bed sends a signal to your brain that it is time to wind down, making it easier to fall asleep. Make the time before sleep a time of peace and quiet, and find your unique routine that relaxes you.
To prepare for sleep, try
- Reading a light, entertaining book or magazine
- Listening to soft music
- Making simple preparations for the next day
- A light bedtime snack, a cup of hot tea, or a glass of warm milk
- Hobbies such as knitting or jigsaw puzzles
- Listening to books on tape
Television
Many people use the television to fall asleep or relax at the end of the day. You may even have a television in your bedroom. However, television actually stimulates the mind, rather than relaxing it:
- Late night news or prime time shows frequently have disturbing, violent material. Even non-violent programming can have commercials which are jarring and louder than the actual program.
- Light and noise. The continuous flickering light coming from the TV (or a computer screen) can interfere with the body’s clock, which is sensitive to any light. Television is also noisy, which can disturb sleep if the set is accidentally left on.
You may be so used to falling asleep with the TV that you have trouble without it. Although the first few days might be difficult, the payoff is better sleep in the long run. If you miss the noise, try turning on soft music or a fan. If your favorite show is on late at night, record it for viewing earlier in the day.
Relaxation techniques for better sleep
Relaxation is beneficial for everyone, but especially for those struggling with sleep. Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Some simple relaxation techniques include:
- Deep breathing. Close your eyes—and try taking deep, slow breaths—making each breath even deeper than the last.
- Progressive muscle relaxation. Starting at your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
- Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
Info from Helpguide.org
Exercise Your Brain
Here is an awesome statistic – People that get into a ‘routine’ are more likely to get diseases like Lou Gehrig’s disease, Dementia, or other problems that affect brain function to the body. By ‘routine’, I mean your literal daily routine and the muscles you use in that routine. For example, read more…
Lifestyle and fasting ideas for My Best 30 Ever
The Usuals:
- Give up candy/sweets.
- Give up television time.
- Give up eating snacks between meals.
- Give up or limit soda or coffee.
- Give up or limit video games.
- Spend more time with family.
- Give to the poor. (Haiti would be a good one)
- Do an extra chore each day.
- Perform a random act of kindness.
- Spend more time in prayer. read more…
Friday, I did nothing but hang out with my kids and wife at the house. RESTING. RECHARGING. SHARPENING my edge.
+robin
Often I have fasted and prayed for some huge payoff way down the line. I needed a big answer to a big question; therefore, I prayed a lot and fasted to hear from God, or get some sort of spiritual explosion. For days, I would suffer through the swamp of sacrifice knowing that it would all pay off in the end.
Now, things are different. I am starting to live according to Jesus teaching on the sermon on the mount. Jesus said in Matthew
6: 25Therefore I say unto you, Take no thought for your life, what ye shall eat, or what ye shall drink; nor yet for your body, what ye shall put on. Is not the life more than meat, and the body than raiment?…33But seek ye first the kingdom of God, and his righteousness; and all these things shall be added unto you. 34Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself. Sufficient unto the day is the evil thereof.
There is no question that sometimes we are blessed with major blessings that only God can deliver. However, I have found it to be so much more fulfilling to live for each day’s incremental blessing. I would much rather live each day in peace, than suffer for 6 only to be blasted with power on day 7 (at the altar on Sunday).
There is a lot to be said for our DAILY walk! That is why we are focusing for 30 days on walking daily. Consistent habits can be linked to together and produce wonderful results on a daily basis. These habits put us in a place to hear, see, respond, and live in the moment of Jesus. We must be adaptable and pliable. We can not move with God if we are stuck in our 2009 rut. Bust out of the rut in the next few days and offer your best sacrifice for God!
+robin
This information is provided to an aerobics class (www.jackis.com). It has good information that you can follow during your exercises.
Heart rates to track
It is important to know about three different heart rates:
- Resting Heart Rate. The rate your heart is pumping when you have been sitting quietly for a while or when you are sleeping is your resting heart rate. This rate indicates your cardiovascular fitness level. The normal resting heart rate is 15 to 20 beats per minute slower than your “usual” heart rate. A person who is in good aerobic condition usually has a lower resting heart rate. Take your resting heart rate for 60 seconds before you get up in the morning.
- Working Heart Rate. While you are exercising, you want to elevate your heart rate to produce a “training effect” but not so high as to be dangerous. Therefore, it is important to monitor your heart rate throughout the class. Gradually increase your working heart rate into a range that is maintained for the 20 to 30 minutes required to assure a training effect and an adequate workout. Find your working heart rate range on the chart and adjust your workout to stay in the middle of your range during the aerobic segment. The more conditioned your heart becomes, the more challenging it is to elevate your heart rate. If your heart rate is too high, lower the level of the next aerobic routine by exercising less vigorously and minimizing your arm movements. If your heart rate is too low, exercise more vigorously. We take the working heart rate for 6 seconds after the booster and each aerobic routine. Multiply this number by 10 (i.e., add a zero to the end of the number) to determine the number of beats per minute.
- Recovery Heart Rate. The recovery heart rate is taken for 15 seconds during the post cooldown, 5 to 6 minutes after the last aerobic activity. Multiply this number by 4 to determine the number of beats per minute. Recovering to 120 beats per minute or lower is important. If your recovery heart rate is above 120 beats per minute, then during the next class, you should lower your workout level. This is accomplished by doing steps at a walking level and minimizing arm moves. You should always work out at a level that is enjoyable and comfortable for you. As long as you do not exceed your maximum working heart rate during the aerobic part of class and you recover at 120 beats per minute or less, you know that your workout has been safe and effective.
Information courtesy of www.jackis.com
