the way I see it: October 2011

Tuesday, October 18, 2011

HIIT Workout A – Bike Sprints:

Warm-up: 5min
10sec all out sprint (level 9-10 on a scale of 1-10)
50sec moderate (level 5-6 on a scale of 1-10)
Repeat for a total of 10 rounds
Add one sprint per week for 4wks
Cool down for 3-5min
Total time = 20 to 23min for way more fat-loss

HIIT Workout B – Running Sprints:

Warm-up : 5min (walk, jog and run)
Dynamic warm-up (high-knees, butt kicks @ 20/leg)
10sec all out sprint (9 on a scale of 1-10) – Note: you can do this in an alley, on a field, or on a quiet block. A treadmill will NOT work. It will take more than 10sec to get up to top speed. Also, sprinting is done on the balls of your feet – no heel to toe action.
50sec brisk walk to start line
Repeat for a total of 10 rounds
Add one sprint per week for 4wks
Cool down for 3min
Total time = 20 to 23min for way more fat-loss

Joy ??? An Inside Job

This is from my weekly devotional sent by Tyndale House Publishers. I find it very clear and concise; right in line with what our pastor says all the time... Enjoy!

Always be full of joy in the Lord. I say it again--rejoice!
Philippians 4:4

Dr. Victor Frankl, author of Man's Search for Meaning, was imprisoned by the Nazis in World War II because he was a Jew. His wife, his children, and his parents were all killed in the Holocaust. The Gestapo stripped him of his clothes. He stood totally naked before them. As they cut off his wedding band, Viktor said to himself, "You can take away my wife, you can take away my children, you can strip me of my clothes and my freedom, but there is one thing no person can ever take away from me--and that is my freedom to choose how I will react to what happens to me!" Even under the most difficult of circumstances, joy is a choice which transforms our tragedies into triumph.

Let's face it, not everything goes our way. Things don't always work out as we planned. Some days are disasters. Other days are worse than that.

Happiness comes easily when things go our way. Joy is different. It's deeper. Joy is an attitude we select. Happiness is external and subject to what happens. Joy is an inside job in which we opt to rejoice regardless of the circumstances.

Don't confuse happiness with joy. Happiness is a buoyant emotion that results from the momentary plateaus of well-being. Joy is bedrock stuff. Joy is a confidence that operates irrespective of our moods. Joy is the certainty that all is well, however we feel.

Joy is a divine dimension of living that is not shackled by circumstances simply because we have chosen to respond in a positive manner. Paul is saying in Philippians 4:4 that joy is not something that happens to me but rather something I deliberately and consciously select. Circumstances seldom generate lasting smiles and laughter. Joy comes to those who determine to choose it in spite of their circumstances.