A habit is not born in a day, change will not come with a couple of days work. It is only through diligent work, overcoming any setbacks while continuing to learn on a consistent basis that we realize progress. In life consistency is king.
What is one of the least expensive, easily portable pieces of fitness equipment available worldwide that you can own? A Jump Rope!
It is often overlooked. Most people think of using a machine when they think of warming up before getting their workout on. They jump on the treadmill for a mile, or hop on a stationary bike for ten minutes.
I prefer the jump rope. Nothing gets your blood flowing like some rope work.
The benefits may surprise you. They include engaging your upper and lower body, cardiovascular health, increased lung power, core and bone strength, lung power, speed, agility, coordination, cognitive ability and endurance.
The wear and tear on your body is minimal with a jump rope, and you can modify your jump to make it even less so. Skipping rope is not as hard on your joints as jogging is, and it can be done indoors and on softer surfaces to help reduce the impact on your joints.
Jumping rope is hard at first, so if you are one of those people who do not like doing activities that you do not excel at immediately or look great doing, then this is not for you.
At K-FIT we have a Rock Steady Boxer named Bob. Bob was diagnosed with Parkinson’s Disease over 20 years ago. He joined our Rock Steady Boxing program to fight back against the disease over a year ago, right after we first opened the gym.
Bob came in on a walker. He watched as the other fighters all jumped rope to warm up at the beginning of class. Instead, we warmed Bob up with weights, or a ball or some other piece of equipment instead. Then one day Bob said it was his goal to jump rope.
He ditched his walker, and stood shakily on his feet on the gym mats. The first day he did this, he struggled to swing the rope from behind his body to the front. With practice, Bob managed to coordinate the swing. Then one day he was able to step over the rope after swinging it, without tripping, and the whole class erupted in celebration. Eventually, Bob, who was more determined than anyone I’ve ever seen, hopped over the rope. We all went wild. Then it was 5 hops in five minutes. Then 8 hops the next class.
Sure, he still got the rope caught, or tripped. Sometimes he fell. He had days that weren’t always moving forward, but that did not deter him from keeping on. Each class during the warm-up we counted his hops and we cheered him on.
Bob would wear himself out jumping rope at the beginning of class, and then he spent the rest of the class boxing from a seated position. But he was determined to reach his goal. The day came when Bob was able to jump rope thirty-eight times in five minutes, and many of these were consecutive hops.
If Bob can do it, you can too.
Were you aware that jumping rope may help with bone density and the fight against osteoporosis? When you compare it to jogging and other forms of cardiovascular forms of exercise, the jump rope stands above because it engages the entire body.
Jumping rope is whole body synchronization, something that is not possible with a machine. Learning to breathe, relax and jump is tough. It takes time, but without a doubt it has major benefits.
So yes it is hard, but never impossible.
Get a rope and start skipping yourself to a better you.
I know that I am not the only person to have big internal battles, so today I will share a little about mine.
When my day begins roughly around 2:30 am five days a week, the first of my daily battles kicks off. I may wake up just before my alarm, in which case I wonder to myself if I should close my eyes or just get up. Often I am shocked into alertness by my alarm and I dream about what it would like to just turn it off and roll back over. I always get up, because a few minutes extra sleep will make no difference. It may sound crazy, but I enjoy getting an early start on my day.
After I have read the news and enjoyed a cup of coffee, I take my dogs out for a long hike at about 3am. During my walk I judge how banged up I am from the day before. My leg, foot, shoulder, back or a combination of them all, may hurt.
It may play out in my mind something like this: I am not going to do everything today. Maybe I’ll just do half a workout or I’ll just move around. Then I think about my end goals and I know I will do what I need to do.
The bottom line is we all struggle with many things every day. We know what we should do and yet we often settle for what is easy to do.
This is where personal responsibility comes into play. We as adults should know the cost of any decision as well as understand the reward. We are the ones who will ultimately need to take action to reach our goals.
It is hard, not fun or popular and at times we may feel like we are missing out. If we are honest with ourselves, we all know deep down what choices we should make for ourselves.
Making better choices is a learned behavior and it takes work. The good news is if we practice it, it gets easier. It may be really hard to get up before the time you usually do to get in a workout, but after a few weeks of doing it, it becomes a habit. Keeping our ultimate goals in mind is a great help when we become distracted by something. Immediate gratification is tempting, but if we change the way we look at life, we come to understand while it looks, tastes or feels good at the time it is not greater than the alternative prize.
1 Corinthians 10:13
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation, he will also provide the way of escape, that you may be able to endure it.
Life is hard. We all face periods when it feels like our world is collapsing in on us. During those tough times, we can either face the hard times and deal with them, or let ourselves become prisoner to our circumstances.
The holiday season is here and it tends to bring many feelings to the forefront – many good, some bad. One of the most important is gratitude.
I am coming up on my third holiday season in the Midwest. Being away from the hustle and bustle of the big city, I have truly learned to enjoy a slower pace of life. I have learned to treasure the small things that come up on a daily basis and enjoy the beauty of the country around me.
I had it in my mind, for a very long time, that the only things I should be thankful for are cash money and freedom. The funny part about that, is that the money never made me happy and freedom is something I never really had. I held on to that warped sense of “what life should be” for far longer than I should have.
It took me many years to reach a place where gratitude became an important part of my daily life.
It is easy to let life distract us with what we don’t have, but the reality is that here in the U.S. we live very blessed lives. No matter what our economic level is, we have clean water, electricity and there is always food available.
It is time for me to not only be thankful for my many blessings, but to also step it up and do what I can for others because I have been so blessed. I always talk about my “goals” and this is a big one: I will pay it forward. I will help others just as people along the way have helped me.
1 Thessalonians 5:18
Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.
For where your treasure is, there your heart will be also.
Each of us defines success in a different way. My definition of success today is being content, loving those close to me with a full heart and enjoying life to the fullest.
One of the things I like to do is speak to people about life and what they can do to accomplish their dreams and goals. I listen to their stories and try to find the commonalities with others who have become successful in life.
I was speaking with two people, in particular, this week with very different lives, yet their stories share common threads. One is an actor who started out for many years as a carpenter first. He studied acting on the side as he worked his woodworking craft. He lived frugally and held himself to a high standard. He pushed himself and never lost sight of where he wanted to be. There were no roles available for guys like him, yet he never gave up and today he is in a number of shows working as a full time actor.
The second is a professional athlete who has worked at his craft his whole life. He reached the top of his game and still he kept at it. Even when his career started to wind down, he stuck to his personal code. He faced tough times and many changes, but with each move and shift he learned and grew. Those tough times helped shape him and equip him for his life today coaching and pushing other athletes to reach their potential.
We can all learn from their stories. First, they each had a clear vision of where they wanted to be, and worked toward it. They did not get caught up in the small things that drag us down in life and will do nothing for us. Second, they demanded excellence from themselves. They went to bed early, got plenty of sleep and woke up early on a schedule. Each of them was willing to sacrifice immediate temporary pleasure for their long term goals. They were willing to put as much time as they could possibly find into mastering their craft.
In doing this they cracked the code of success that many others have followed. Hard work at every stage. They gave it their all no matter how small the work seemed at the time. People took notice because of their hard work. Good work never really goes unseen, even if you feel like it does not matter at the time.
After many years of toil, when they finally had their big opportunity, they were ready.
Another thing that stands out to me about these two, is that they both give thanks to him who made it possible. They will tell you that God will never give you more than you can handle. Their advice is to stay focused, do everything to the best of your ability, demand excellence from yourself and make no excuses. By following these guidelines, we can all reach our full potential.
Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity,
1 Corinthians 9:24-25
Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable.
Life is either a marathon or a sprint. Regardless of the length, we do not know when the race will be over. Yesterday is the past. Whether it was good or bad, today is another chance to get it right. Our attitude, beliefs, actions, and fears have brought us where we are. Many of us have built up walls in our lives. We see the world in a certain way, and we tell ourselves that they are barriers to keep out the unwanted, but in reality they are prisons.
Some of us think of a water glass as half empty while others see the glass is half full. Neither is wrong. A positive outlook, regardless of what we face, will help us as we move forward. Nothing in our lives is permanent, change will always come. Bad attitudes magnify the negative and destroy hope.
Have you ever felt, that something may work for others, but not for you? I have on more than a few occasions. The problem with my thinking was that I was not willing to open up to new methods or ideas. I was stuck in the mindset that my long held beliefs and preconceived notions were always right because I had been there before. What I really had to learn was that the old way life played out that way because of the way I went about it. It was time for me to stop passing the blame and stop the never ending cycle I was on. It is never easy, but you must retrain your mind to stop with the negative thoughts and keep working to get out of your cell.
Every morning there is a new problem. Leaving the house brings a new set of challenges. Do we stay home? Feel sorry for ourselves and cry? Turn to a vice to ease the suffering momentarily?
Evaluate everything and start with the things that you can fix now. Come up with a game plan. No journey is complete without a map – a route and a destination. Accept the facts and no matter how uncomfortable it is, face them, because each of holds the key to set us free from the walls that are holding us back.
The biggest and most formidable wall in life is fear. The fear of failure always looms. The fear that we will go too far and be left alone. The fear that we are just not good enough. The fear that we do not have what it takes. The fear that we will not be accepted by our peers. All of these seem real, but the truth is we have built them up in our minds. The more we dwell on them, the more powerful they become.
At one time, I lived in a constant state of fear. I had a fear that a normal life was for everybody except me. The fear paralyzed me and kept me from growing or reaching for my goals. We can either become prisoners bound by our own outlook, or we can change our thinking. It will be hard, breaking habits by retraining your mind, building new habits and learning all take time.
Saul of Tarsus is a man I have brought up before. He grew up Jewish and by all accounts, he was set to be one of the great ones. He had a prejudice against Christians, and believed that they were wrong about Jesus and his way of thinking was right. He went after the early Christians with a vengeance, even sending some to their death. It was not until he was blinded by Jesus himself and later regained his sight that he was freed from his self-made prison. He went on to accomplish great things that we still benefit from today. He wrote fourteen of the twenty-seven books that make up the New Testament of the Bible.
It’s time to let go of the preconceived notions in your life that are keeping you locked up, and move on to accomplish the great things set out for you.
For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.
For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another.
We have all heard the phrase, “You are what you eat.” The phrase originated in an 1826 manuscript written by a French lawyer by the name of Anthelme Brillat-Savarin. It read “Tell me what you eat, and I will tell you what you are.”
Food is a good thing. It gives you strength and life. As a trainer and coach, one of the most common questions I hear is, “How many calories should I eat to lose weight?” Diet companies want you to believe counting calories is the only way to a healthy body. I always get a good laugh when I go out to eat and I see the calorie content on the menu next to the meal. In my years of experience, I’ve learned that the key to losing weight is eating high-quality nutrient rich food in moderation, combined with exercise and enough sleep. A healthy body begins in the kitchen and is sculpted in the gym.
“You are what you eat,” also applies to all of the information we take into our minds during a twenty-four hour period. The things we think about, watch, talk about and listen to are all food for our minds.
Make it a goal to feed your body and your mind things that build you up. If you ingest negativity, flush it out and move on. Make changes so that you surround yourself with positivity instead.
Eat food that contributes to your body’s strength and health. The protein, vitamins, and minerals your body needs to function at its peak can all be found in real foods and vegetables. There is no need for expensive powders, supplements or shakes.
Read books that stimulate your mind. Surround yourself with positive people who encourage you to have strong values. If you have free time, consider taking free online college courses. I have had great experiences with free online courses from both Hillsdale College and Dallas Theological Seminary. There is no need to spend thousands of dollars to learn in today’s world.
It’s also important to have a healthy spiritual life. After all, our bodies will eventually fail, but through Christ we have eternal life. I feed my spirit by spending time reading the Bible and time in prayer. As I’ve increased the quality of the things I’m feeding my mind, body and spirit, my quality of life has improved at the same time.
Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.
1 Corinthians 6:19-20
Do you not know that your body is a temple of the Holy Spirit within you – whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.