Monday, January 9, 2012

Cardio Much?

So I know I’m supposed to do cardio exercise to burn fat and strength workouts to build muscle, more or less. And since my fitness is getting to where I look like I want to be a body-builder when I grow up while I definitely don’t want to, I decided I need more cardio. But I never knew how much cardio to do or what is even “cardio,” for me. Hiring a trainer again as been my dream for a while, just so I could pick his brain. So, first he’s training me for something practical like a marathon. Well, because that’s what I wanted.






But I really just want to know what I need to do to get my body to its healthy best in the exercise department. Apparently, I should start by knowing my maximum heart rate. It feels like 140…But I know better. The real formula is good to know.



206.9 – (0.67 x 22 (your age)) = 192.16



So we know that if you take your maximum heart rate, a low intensity workout of 60% to 70% of your number would be a good warm-up. 70% to 80% is considered moderate, burns more calories and gets your body moving inside. 80% to 90% kicks you out of the “comfort zone” into raising your anaerobic threshold, frying calories. If you were to work at 90% to 100%, you’re working as hard as you physically can like an Olympic sprinter, to your very limits, and you don’t go there until you’re ready.




But what I discovered recently is awesome. I know its been around for a while without me and probably everyone else thinks I missed the school bus or something. But, I love the Karvonen Formula! It determines your most effective cardio workout.



206.9 – (0.67 x 22 (age)) = 192.16

192.16 – 70 (resting heart rate) = 122.16

122.16 * 65% (low end of heart rate zone) OR 85% (high end) = 79.4 OR 103.84

79.4 + 70 (resting heart rate) = 149.4

103.84 + 70 (rhr) = 173.84



The target heart rate zone for this person (me) would therefore be 149 to 174. (This doesn’t factor in high blood pressure or other conditions, just so you know.)



If that was remotely confusing, just put your personal info into the equation step-by-step and it will make sense. What to do next with that exciting info? Get cruising. They say building up to 45 to 60 minutes a day at your target heart rate; 3-5 days per week will get you consistently sizzling that fat back to where it belongs, as long as you remember to implement a clean, and ample food plan… (I said “ample” because starving yourself is a cheap, damaging way to get shredded.)



Or you can implement my little sister’s simple calorie burning formula. She based it off of her observation of whales and other blubbery things. But I looked it up a while back, and she’s for real. But, we still recommend monitoring maximum low temperatures, just to be safe.



Low body temperature caused by external conditions * time = easy burn while struggling to stay warm







Sources:
American College of Sport Medicine. (2006) ACSM’s Guidelines for Exercise and Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.
Sparkpeople Education Community

ABC NEWS Researchers say cold temperatures help with weight loss





P.S. A few sweet, free smart phone apps I adore are RunKeeper and Instant Heart Rate. Check them out!

Friday, January 6, 2012

Staying Little Making Big

“I love racing people!” she panted to me.


“No you don’t. Race me.” I teased.

“I can’t! You always win!” standing on tip-toes, she slugged at my stomach with her tiny fist.



I love little kids. They say the best things that make me think. And they make the best quotes to add to my repertoire.

• Do spiders get people-veins sometimes?

• You look like a pirate booty.

• I don’t know what you’re talking about and you’re really creeping me out.

• I’m the queen.

• You can’t throw that away! God’s in everything!

• Who is Snow White when it snows?

• You’re fat.

• What color is a hole?



Truth is, their fears are the opposite of most adults. You may not fear what’s under your bed, but do you fear what people think of you? Like a child clutching the quilt with two tiny hands to its chin and wildly huge eyes, fear grips people when they think of speaking out. “What if I lose my job? What if people talk about me behind my back? What if?”




We forget what it is like to be a child. My dad says, “Frogs don’t remember when they were tadpoles.” We also forget that every great history-changer lost their jobs, got talked down, shaken up, and sometimes, killed. And we forget how Jesus put it.



At the same time came the disciples unto Jesus, saying, Who is the greatest in the kingdom of heaven?

And Jesus called a little child unto him, and set him in the midst of them,

And said, Verily I say unto you, Except ye be converted, and become as little children, ye shall not enter into the kingdom of heaven.

Whosoever therefore shall humble himself as this little child, the same is greatest in the kingdom of heaven. (Matthew 18:1-4)





If being bold in doing what we should, if humbling ourselves, if making a difference means entering the Kingdom of Heaven, shouldn’t that be worth it? Nothing anyone will ever say can change your fears. You have to put them down yourself, before they get you. There’s really no choice if you’re going anywhere good.



Common underlying fears that influence people who stay common

• What will others think of me?

• I’m going to lose something.

• I won’t be able to finish well.

• I might fail.

• My past is chasing me down.

• I won’t know what to do.

• I’m not as good as other people.



Who is forcing themselves to ask, “So what?” to those fears in each common daily decision?

• I need to start a more structured lifestyle.

• I need to finally get fit.

• I need to overcome that addiction once and for all.

• I need to actually pursue a better education or job.

• I need to talk to that person, even though it scares me to death.

• I need to make better habits.

• I need to become the person I am called to be.



Because you know that the small decisions to counter your fears will lead you to the great places. And we all know that making the right choices in your new past, is perfect practice for knowing what to do in the big leagues that come therewith.

Source: etsy.com via Johanna on Pinterest

Wednesday, January 4, 2012

Not Knowing Is

The first time he ever voted, it was for Jimmy Carter. How could he go wrong? After all, who wouldn’t want an all-American farm-boy with a brother named Billy, a big smile, and a fuzzy sweater in the White House? Apparently, that did include the boy who voted for him. To this day, he talks down Jimmy Carter every chance he gets, gleans info on his terrible policies years ago, and ever-bemoans his personal decision to vote for him. “I should have known.” is the mantra.




We all make decisions we can’t know all the factors too, and we regret like that: at the polls, dinner plans, light-bulb brands, sausage vs. bacon in the morning one day. But what difference does it make to anything at all? Except it does. It changes the individual who makes the decision. It changes subtly how they think of themselves and therefore how they view the world.



Here’s the thing. You’re not supposed to know all the answers. You’re supposed to learn and grow from those situations. You’re supposed to know that you really aren’t in control, and that’s a good place to start. You just do your best with what you know and leave the results to heaven’s wind.



Tea is magnificent. There are thousands of kinds. (Not technically, I know. But bear with me, fellow aficionados.) You stand in the tea aisle at the grocery, or in front of the glass cases at the Shoppe. I don’t know about you, but my eyes dilate contemplating all the possibilities, intricate smells, and delicious samples. But how do you choose? If you love every minute like me, it doesn’t ultimately matter. You will either select an old favorite or pick an unknown. You choose the unknown not knowing all the factors and take joy in that very idea.



If you knew all the right answers, if you did the right thing the first time you put on skates, if you were born as a plastic surgeon with three degrees—you would pity yourself even more than I pity you. If you are experiencing life as a peaceful connoisseur, you will take joy and pleasure from your unknowns and learning through them. Nobody gets the right answers every time—and you’re not supposed to, technically. Besides, it helps your blood pressure—and your heart…and your liver…and your kidneys—not to mention your brain….



Keep calm. Enjoy some things just the way they are.

Saturday, December 24, 2011

Virgil and Isaiah's Idea


A dead language was dying all over in my post-college brain, so I guiltily blew the dust off a few cells and dived in to save it. Virgil wrote his poetry in Latin, so I read it thus. Suddenly, a passage cried out off the page to me from 40 B.C.



“…The Golden Age is here

Once more Kind Saturn reigns, and from high heaven descends

The first born child of promise…

The age of iron in his time shall cease

And golden generations fill the world.

For thee, Fair Child, the lavish Earth shall spread

Thy earliest playthings, trailing ivy wreaths,

And wild acanthus smiling in the sun…

The goats shall come uncalled weighed down with milk.

Nor lion’s roar affright the laboring kine.

The treacherous snake and deadly herb shall die

The field shall thrive unharrowed, vines unpruned.

And stalwart ploughmen set their oxen free.

Wool shall not need the dyers skillful art…

But lambs be clothed in scarlet as they feed!

Come then, dear child of gods, Jove’s mighty heir

Begin thy high career; the hour is sounding

See, in the dawning of a new creation

The heart of all things living throbs with joy!”



Ideas do not have the boundaries of time. Where did Virgil’s thoughts come from? How could anyone know that? But his words sound like those of an ancient, revered poet named Isaiah 700 hundreds years prior to the Roman.



And there shall come forth a rod out of the stem of Jesse,

And a Branch shall grow out of his roots:

And the spirit of the LORD shall rest upon him, the spirit of wisdom and understanding, the spirit of counsel and might, the spirit of knowledge and of the fear of the LORD…

And righteousness shall be the girdle of his loins, and faithfulness the girdle of his reins.

The wolf also shall dwell with the lamb, and the leopard shall lie down with the kid;

And the calf and the young lion and the fatling together; and a little child shall lead them.

And the cow and the bear shall feed; their young ones shall lie down together:

And the lion shall eat straw like the ox.

And the sucking child shall play on the hole of the asp,

And the weaned child shall put his hand on the cockatrice’ den.

They shall not hurt nor destroy in all my holy mountain: for the earth shall be full of the knowledge of the LORD, as the waters cover the sea.

And in that day there shall be a root of Jesse, which shall stand for an ensign of the people; to it shall the Gentiles seek: and his rest shall be glorious.

And it shall come to pass in that day, that the Lord shall set his hand again the second time to recover the remnant of his people…”



Similar writing styles? Maybe. Similar topic? Surely. Same idea? Definitely.



How fascinating to realize that far away in Rome a young man, probably untouched by Jewish culture and traditions, a basic heathen to the people’s of Palestine, would have a keen awareness of the impending arrival of the Messiah. What a wonderful thought. He knew. God impressed upon him, too, though he was not “one of the prophets.” Sure, he used pagan references like “King Saturn reigns” but that’s a poetic phrase to describe the “good old days,” similar to the Jewish people’s reminisces about their great Abraham.  And this “Jove’s mighty heir” would be His Son, any way you spin it.



It’s Christmas and we ought to know why. God did send his Son as a human to walk among mankind and it just so happens to be the day to rejoice in that! Among many others, a deeply religious man and a Roman poet alike, saw it coming, spinning down through time.



I don’t know about you, but for me, this overwhelms me. It has always been God’s plan to come to earth for the salvation of all mankind. He’s whispered to the hearts of many poets across time and planet and now, He’s here.



Burning fire down to embers,

Leaning on an elbow, then hand,

Quiet starry night brings rest to the members

Of the herdsmen together in band.



Light flashes through the sky!

Leaping, falling to the knees then feet,

Elbow and hand now shield the eye.

To the herdsmen a voice did speak.



“Fear not, for behold I bring you information,

Tidings of great joy to all people, this chord:

For unto you is born this day, in this nation

a Savior which is Christ the Lord!”



Such breathtaking music tore the sky!

Rushing, running, feet then feet

Excitement gleamed in every eye

The herdsmen the otherworld words did repeat.



But it is here and it is now!

The Savior came for you and me.

We don’t know all the “why,” the “how”

But He came here, to let the blind see.



Can’t you see it, my friend?

You are the blind. Now can you see?

He wants to bring an end

To the confusion of death and misery.



No more Predator slays prey.

Heaven’s doors are op’ed for you.

No more is slaving the way.

Naught but love and joy grew.



“Where is this place?” you say.

Your heart wonders and wanders

“I want to know the way!”

Jesus speaks to the Ponders:



“I am the way, the truth, and the life

No man comes to the Father but by me”

He severs the bands of a heart of strife

I know, because I am now free.



This “peace on earth”

This “goodwill towards men”

You now just see a dearth

Just open your eyes, then.



It’s here and now, inside hearts

No “treacherous snake or deadly herb”

You can have all the best and perfect parts

Because God sent his Son to earth.








Friday, December 23, 2011

A Diversion

A few random things to share with you while I think.

Cellos





I want to say "Merry Christmas" to you!






Strange, dancing little dogs

Don't you want to see what's upstairs?





This song is mine.


I like vintage plates.




My tag





I'm right here





This intrigues me

The Presurfer


This what I'm wearing today




Have a wonderful day!

Thursday, December 22, 2011

Be Good, 'Cause You're in on This


The Plan never changes, you know. We’re always a part of the same huge, complex, ordered chaos. God’s omniscience is eternal. Think about it…

·         Before God created Lucifer, He already knew what destruction and hatred Satan's rebellion would bring to this world.

·         Before time was even created, God knew He planned to allow part of Himself to suffer horribly and die for love of you.

·         Before God created the Tree of the Knowledge of Good and Evil and warned Adam against it, He knew that He would be disobeyed, that the people He created would despise His gracious love and mercy extended, and shun His very presence.

·         Consider the fact that God mapped your heritage as carefully as He plans everything. For a miniature example look at the book of the generation of Jesus Christ, the son of David, the son of Abraham. It can be traced even to the beginning of humanity, soul by soul…You don’t have to read it…But just look at the lineage of One born 2000 years ago. (I had to use my scrolly thingy fourteen times to pass through it...)

This is the book of the generations of Adam. In the day that God created man, in the likeness of God made he him;

Male and female created he them; and blessed them, and called their name Adam, in the day when they were created.

And Adam lived an hundred and thirty years, and begat a son in his own likeness, after his image; and called his name Seth:

And the days of Adam after he had begotten Seth were eight hundred years: and he begat sons and daughters:

And all the days that Adam lived were nine hundred and thirty years: and he died.                      

 And Seth lived an hundred and five years, and begat Enos:

And Seth lived after he begat Enos eight hundred and seven years, and begat sons and daughters:

And all the days of Seth were nine hundred and twelve years: and he died.

And Enos lived ninety years, and begat Cainan:

And Enos lived after he begat Cainan eight hundred and fifteen years, and begat sons and daughters:

And all the days of Enos were nine hundred and five years: and he died.

And Cainan lived seventy years, and begat Mahalaleel:

And Cainan lived after he begat Mahalaleel eight hundred and forty years, and begat sons and daughters:

And all the days of Cainan were nine hundred and ten years: and he died.

And Mahalaleel lived sixty and five years, and begat Jared:

And Mahalaleel lived after he begat Jared eight hundred and thirty years, and begat sons and daughters:

And all the days of Mahalaleel were eight hundred ninety and five years: and he died.

And Jared lived an hundred sixty and two years, and he begat Enoch:

And Jared lived after he begat Enoch eight hundred years, and begat sons and daughters:

And all the days of Jared were nine hundred sixty and two years: and he died.

And Enoch lived sixty and five years, and begat Methuselah:

And Enoch walked with God after he begat Methuselah three hundred years, and begat sons and daughters:

And all the days of Enoch were three hundred sixty and five years:

And Enoch walked with God: and he was not; for God took him.

And Methuselah lived an hundred eighty and seven years, and begat Lamech:

And Methuselah lived after he begat Lamech seven hundred eighty and two years, and begat sons and daughters:

And all the days of Methuselah were nine hundred sixty and nine years: and he died.

And Lamech lived an hundred eighty and two years, and begat a son:

And he called his name Noah, saying, This same shall comfort us concerning our work and toil of our hands, because of the ground which the LORD hath cursed.

And Lamech lived after he begat Noah five hundred ninety and five years, and begat sons and daughters:

And all the days of Lamech were seven hundred seventy and seven years: and he died.

And Noah was five hundred years old: and Noah begat Shem, Ham, and Japheth.

And Shem lived after he begat Arphaxad five hundred years, and begat sons and daughters.

And Arphaxad lived five and thirty years, and begat Salah:

And Arphaxad lived after he begat Salah four hundred and three years, and begat sons and daughters.

And Salah lived thirty years, and begat Eber:

And Salah lived after he begat Eber four hundred and three years, and begat sons and daughters.

And Eber lived four and thirty years, and begat Peleg:

And Eber lived after he begat Peleg four hundred and thirty years, and begat sons and daughters.

And Peleg lived thirty years, and begat Reu:

And Peleg lived after he begat Reu two hundred and nine years, and begat sons and daughters.

And Reu lived two and thirty years, and begat Serug:

And Reu lived after he begat Serug two hundred and seven years, and begat sons and daughters.

And Serug lived thirty years, and begat Nahor:

And Serug lived after he begat Nahor two hundred years, and begat sons and daughters.

And Nahor lived nine and twenty years, and begat Terah:

And Nahor lived after he begat Terah an hundred and nineteen years, and begat sons and daughters.

And Terah lived seventy years, and begat Abram, Nahor, and Haran.

Now these are the generations of Terah: Terah begat Abram, Nahor, and Haran; and Haran begat Lot.

Abraham begat Isaac; and Isaac begat Jacob; and Jacob begat Judas and his brethren;

And Judas begat Phares and Zara of Thamar; and Phares begat Esrom; and Esrom begat Aram;

And Aram begat Aminadab; and Aminadab begat Naasson; and Naasson begat Salmon;

And Salmon begat Booz of Rachab; and Booz begat Obed of Ruth; and Obed begat Jesse;

And Jesse begat David the king; and David the king begat Solomon of her that had been the wife of Urias;

And Solomon begat Roboam; and Roboam begat Abia; and Abia begat Asa;

And Asa begat Josaphat; and Josaphat begat Joram; and Joram begat Ozias;

And Ozias begat Joatham; and Joatham begat Achaz; and Achaz begat Ezekias;

And Ezekias begat Manasses; and Manasses begat Amon; and Amon begat Josias;

And Josias begat Jechonias and his brethren, about the time they were carried away to Babylon:

And after they were brought to Babylon, Jechonias begat Salathiel; and Salathiel begat Zorobabel;

And Zorobabel begat Abiud; and Abiud begat Eliakim; and Eliakim begat Azor;

And Azor begat Sadoc; and Sadoc begat Achim; and Achim begat Eliud;

And Eliud begat Eleazar; and Eleazar begat Matthan; and Matthan begat Jacob;

And Jacob begat Joseph the husband of Mary, of whom was born Jesus, who is called Christ.

·         When Jesus first looked at Judas and called him a friend, He knew Judas would betray Him to His death.

·         When humans tried to stone Him, scoffed at Him, and eventually killed Him, Jesus was simultaneously aware that He was God and wielded the associated power.

·         When you accept God’s gift of salvation all of Heaven rejoices, yet He knows you will sin tomorrow and crucify Him again.

·         God is the ultimate judge of right and wrong and holds the highest standard of all, yet He sacrifices and tolerates longer than possible to imagine, because He knows what happens in the last chapter.



Scientists tell us that the world changes systematically by the flap of a butterfly’s wing on the other side of the planet. Would not it follow that you make a difference in world by merely existing? He planned you into the plan—alongside billions of others. Contemplate this for a second. God knows ahead of time when every person is going to deviate from their individual “best” with their free will and He plans their alternate will that they’ve chosen into the ultimate plan and makes it for the best of all eternity, while cataloguing every entity’s word, action, and attitude for inspection day, while treasuring all your tears in a bottle and knowing all the hairs on your head and every star in the sky, while caring for the sparrows, directing the wind, shifting tectonic activity, watching the ants in Puerto Rico, defending the helpless, revealing Himself to isolated peoples, sending snow to little children, seeing the bottom of the ocean, forming new resplendent human life from the merging of cells, guiding people individually, coaching the planets of an unfathomable outer space he breathed to existence, hearing  and answering prayers simultaneously in every language, listening to people mock Him, saving lives just in time, confounding science, giving love in exchange for rude stupidity, and everything else all at once.



This infinite knowledge is now. Just think, He knows when you’ve been bad or good before you’ve been bad or good, so be good for goodness sake.

Wednesday, December 21, 2011

Personal Silence


A long silence on a blog about thoughts?  Maybe that’s good. Before the pause, something happened that made me think even harder.



We scooted our chairs together and leaned over the perfect steaming cups of creamy goodness on the top of the barrel table. I settled in eagerly. We’d been trying to get together for weeks because I emailed her after I had an odd dream that she was following me, trying to give me a confidential message, important to our mission…as government agents or something.(I can’t give you all the details because that would blow our cover—and its already weird enough at that.)  In real life, she smiled and told me she did indeed have something important to tell me. So, I was now doubly curious.



Her pages of notes came out onto the table, books opened. I curiously noted that a few pages were quotes. Soon it became apparent they were excerpts of things I had written, covering the pages, line after line. She was prepared. I took notes, too. I tried not to cry, blush, and laugh at quotes from myself spoken point-blank back at me. Her caring heart broke me up into the little pieces of nothing that I actually am.



(Let nothing be done through strife or vainglory; but in lowliness of mind let each esteem other better than themselves.

Look not every man on his own things, but every man also on the things of others.

Let this mind be in you, which was also in Christ Jesus:

Who, being in the form of God, thought it not robbery to be equal with God:

But made himself of no reputation, and took upon him the form of a servant, and was made in the likeness of men:

 And being found in fashion as a man, he humbled himself, and became obedient unto death, even the death of the cross. Philippians 2:3-8)





As she spoke to me, I realized agreement with the principles she expressed. Surely, I am indeed prideful, and can draw attention to myself unduly. I do present myself in typeface with more sarcasm and bite than in person, and that might lead someone to believe I was a loud, sarcastic, one-lining, public person, as if that were a good and profitable example. (She knows me: I’m not all those things, unless it’s necessary.) And we agreed, I often don’t finish a story for the sake of concision, possibly leaving one with another poor example in how I actually walked through story-lined circumstances circumspectly, soberly, precisely. She was thorough: there was much more I needed to hear.



But ultimately, I want what is honest, just, pure, lovely, of good report, virtuous…and I want to think on those things. And I desperately want others to think on those things. I wish to extend my sincere regret and apology to those who I have caused to think on something other than that just-mentioned list of excellent thoughts.



A true friend like mine will have the kindness to tell me my flaws after she has prayed over them, cried over them, and waited for my readiness. And a genuine, fellow Christ-follower will have the ability to listen, absorb, contemplate, pray, and then change. So I have been quiet, contemplating the modifications that are good to be made, preserving my personality separate from some abstract individuality—and thinking.



What kind of friend are you? Do you fear the loss of a friend, more than seeking their best? Do you give even when it hurts both of you? Are you willing to be real and honest even when it means a printed list of your faults is the center of discussion? Do you value what is good…more than your Self?