Did you know that sprints are the number one exercise to fight belly fat? About two years ago I began sprinting. I began with a ten-minute timer and have worked my way up to twenty minutes. I set the timer for twenty minutes and run as fast as I can from thirty seconds down to zero, walk for thirty seconds, and hit it again on the following thirty. Most of the days I've shot across the pavement with my jogging stroller, baby in tow, throughout sun, slushy puddles, and wintry clouds overhead. Last weekend was a first -- I went out on my own, the four-year old preferring to stay inside and watch cartoons. So my soles rammed against the concrete, amid potholes, leaves, and burning sun. While salty drips dribbled down my temples, my brain got to whirling.
Why do we commit? Why do we give up? How do we keep going? What do we do when we want to cave, want to decline, want to bow out? Do you call in sick, or do you buck up and slam the toes against the cold ground?
Here are my thoughts from my run last weekend. Hope the encourage you and inspire you to persevere, even when the winter clouds tumble down.
5 Tips for Committing (Life Lessons I Learned From Sprinting)
ONE: Do it for you and no one else. Make it your business to fully follow through your commitments.
You agreed to do the thing. Own your choice and dive into enjoying the work, offering your best capabilities, and hanging in until you no longer need to do the work. You control your action and attitude. Build your own excitement and fulfillment in the work. If you look at a job or task and tell yourself you are doing it because someone asked it of you, or you are “out” of something if you don’t do it, then that takes you out of your business and out of your power. Take hold of your capability to do the work you chose to do. You could be doing something else; you will eventually be doing something else. While you do this job, do it because you know you can do it and better the lives of others in the process. Look at your task as an act of service, for others and yourself.
Find something to be grateful for in the work and look for the opportunity to learn and engage your inner warrior. Consider this a time to build your tool box.
TWO: Employ grace for your season.
When I first began running, I pushed my forty-pound daughter in the jogging stroller. I’ve grown accustomed to shoving the burden ahead of me, with a slot for my water bottle and my phone to blast the tunes. But you know what? You can run so much faster without a stroller.
What baggage do you have? What season are you in? Have grace with yourself for whatever season you’re in. Do your best right now and keep working toward the coming season while celebrating the current one. Avoid comparing your story to someone else’s. One day you may be sprinting clear and free, no stroller, no handbag, no accompanying soundtrack. That may be relieving or intimidating. Regardless, employ grace for your season.
Whatever season you are in, whatever baggage you are dealing with in your commitments, allow some wiggle room. Give yourself the benefit of the doubt. As Jess Glynne sings, don’t be so hard on yourself. Run your race. Dig in to your sprints. And allow time and space for the extra weight you’re pushing along the track. If you insist on running full force and physically cannot do it, then don’t commit to doing more than you can handle. Be honest to the people with whom you’ve committed and allow space for the stroller. In the long run (especially the long run!) everyone will thank you for the honesty and grace you employed. That’s wisdom.
THREE: Set time limits.
Committing to something for an endless amount of time overwhelms most people. Deep in the trenches of life and stress and sinks full of dishes, even the heartiest soul considers giving up. So prepare to invest in your activities by committing for a certain time. Maybe it is a twenty-minute workout, three times a week, for six months. Can you do that? Maybe it’s to do something for thirty days. Can you do that? Maybe it’s to say, “I will do this every Monday for one year.” Can you do that? Specify your time limits and purpose your expectations.
Now, let’s level up. Extend the time. Extend what you think you can do. Add five seconds. Add a day. Add a couple inches. Many runners slow down at the end of the race. Expect the race to last longer. Place your mental finish line farther than you think you can go.
In my research into training and military exercises, I came across some videos instructing how to punch. Set your feet, own your placement on the mat, and punch through the punching bag. The strongest punch doesn’t aim for the front of the bag; the strongest punch aims for the back of the bag. Use this same strategy for your commitments. If you know that you can commit for six months, allow for seven, mentally. If you need to run a race, train by running farther. Don’t just end where everybody else is ending. Punch through to the other side of the punching bag.
Set yourself up to win by setting your expectations and accountability limits. Own your limits, and then blast through them. Intentionally focus on specific boundaries, and then go one step further. The only limits you have are the one you set for yourself. Detail them and raise the bar for yourself, for you are stronger than you know.
FOUR: The smoother the ground underfoot, the easier it is to stay upright.
How much do you believe in yourself? Do you have a solid foundation, confidence in your competence to do the task?
My neighborhood is apparently packed with crumbly streets, leaves, potholes, and rocks. And I’ve trekked over them for years. One street recently got the nice treatment and it’s smooth, black, and freshly tarred. The difference between running over the potholes and on this one fresh slab of smoothness suddenly illuminated a truth: you can run faster when the road’s clear, when there are no rocks in your shoes or on your path. While you can’t take the obstacles out of your path, you can believe in your abilities, your path, and your journey. What kind of foundation are you treading upon? Doubt in yourself serves as a pothole. Doubt in your capabilities, letting the fear creep in? That’s like running with a spike in your shoe.
Avoid comparing your road to anyone else’s. Your journey has a twisty, windy path with obstacles built just for you. The obstacles will help you get faster and stronger – are you moving ahead, one step at a time?
Get the rocks out of the way. Take the grime out of your shoes. The road will have obstacles and twists and hills, but you’ve got to trust your feet and find your own smooth track.
FIVE: Decide what story to tell.
What’s the story? When the plot has a great story, readers stick around to the end. This step consists of basically finding your “why” but maybe you haven’t personalized it enough or been intentional with it. What’s depending on this seven years from now? Twenty-seven years from now? What brought you here from seven years ago?
How do you know when to end a commitment you’ve made? Think about the ending of the story. Many times I’ve thought about giving up on my sprints before the time expires, shutting down my writing career, or just not going to the gym because I’m not “feeling it” that day. But then I think about the story I want to tell about it. How do I want the story to end, and what will make a satisfying ending for this task I’ve committed to doing? When I’m happy with the ending, that’s when the task has been completed. Not all stories have happy endings, but I’m determined to serve the character I will be in seven years. She needs me to follow through right now. I’m not sure why; but in seven years I’ll get back to you and we can chat about it. What story will you be telling in seven years about your commitments? And how will that story end?
Take a step back and consider the lives at stake, the risks involved, and what kind of story you want to tell about following through with the commitments. Maybe you just need a change in perspective to see how important this ability to persevere and commit will forge you into the hero you are. Go, hero, go!
Sprinting along the streets in my neighborhood, wobbling along with my jogging stroller, gasping in the sizzling Texas air, has offered me a wealth of knowledge. I’ve released some stress, some sweat, and gained some inspiration. Now it’s time to level up.
Run as fast as your dirty silver sneakers will carry you.
The timer’s running.
How will you commit to your promises? What story will you design? Are you running for yourself or in the name of something greater? Are you excited about the pavement? The gritty pathway awaits. I’m right here too.
Do you remember the moment you met someone who changed your life? The first time I was invited to go hear Krista Johnson speak about nutrition and health, I didn’t want to go. All of my friends were talking about her fat loss program, how they were suddenly losing all this weight, and how I *just had to* hear her story. At the time, I was a new mom, had just recently lost my job, and possessed little motivation for trying new things.
But I sure am glad that my friends didn’t give up. There in that white-walled church meeting room, as Krista introduced her story of releasing one hundred pounds from her body, going from being a tired mother of four, into a business owner who taught Tae Bo classes and had trained in person with Billy Blanks, I could almost feel the sands shifting under my feet. A fresh, soft breeze began to blow within my spirit. It started out with a plate. Now I’ve changed from that weary new mom who lived on coffee and bagels and struggled to get out of bed without crying, to someone who races to the gym every day to see if I can beat yesterday’s weight bracket. Now I understand that every day I get this great gift, this new opportunity, to speak life into others, and I think my friends understood that. I’m so glad they insisted I go to that meeting seven years ago.
If you’ve never met someone who helped you understand freedom, let me introduce you to my friend Krista.
1. Tell us a little bit about your background and how you came to own and operate Fit By Faith. When did you establish it?
When I was in the middle of my weight loss journey, down 20 pounds from 242 pounds, I was going for a run. Well, if you want to call it a run. I was tip toeing up a hill, crying in pain, feeling humiliation trying to get my body to move. I made a choice to keep pushing on and I literally heard in my head, FIT BY FAITH. I prayed and God showed me a vision for Fit By Faith and I laughed. How could someone as out of shape as me ever be able to help others get fit? As I began to lose and become fitter, God gave me guidance and equipped me mind, body, and spirit, to start preparing Fit By Faith. About two years later, I taught my first Tae Bo class out of another gym. One month later we opened up Fit By Faith, on September 30, 2006.
2. What does your typical day look like now?
Each day is a bit different. It involves keeping my household running, being available for my family and my famous dogs :) It is a mix of personal training, teaching fitness classes, running nutrition groups online, organizing all the other services we offer that are taught by my Husband, running two Network Marketing businesses and volunteering at my church running the media and working on the protection detail team. It sounds like a lot, but God truly equips me to handle it all. When I become overwhelmed and feel like it is too much, I stop trying to do it myself and get back on track letting God lead me!
3. What kept you going through your fitness/wellness journey when you felt like you were at a plateau? What did you do?
I like how you call it a journey, because it is. I am still on it and will be on it forever. There were times I had no changes, but I think the reason people quit when results stop or give up is because their motivation was a weak one. If it is to be a certain weight by a certain date, to look good in a swim suit, etc, then those are weak motivations that will not last a lifetime. For me it was realizing I had the responsibility to break this cycle and keep it from trickling down into my children. It was realizing I did not want to be this overweight, sick burden to my family. I want to be an example and a blessing to my children and family. So whether I am having results or not, they see me walking in faith, making good choices, being joyful in all situations and then they learn to do the same.
4. Do you have a favorite quote or Bible verse which encourages you?
Yes. There are about 354 to be exact! Ha! But the one that stays with me through all situations is Acts 1:8. I believe we are equipped to do whatever God leads us to do. I may have had no clue about fitness, but when I allowed him to use me 100%, he has equipped me. If he told me tomorrow he wanted me to be a hair dresser, I may have no idea today about how to be one in that moment, but you can bet I would become the best one in the nation because He would equip me to do it :) You shall receive power (ability, efficiency, and might) when the Holy Spirit has come upon you, and you shall be His witness to the ends of the earth. Acts 1:8
5. Do you have a favorite and a least favorite fitness move? What are they?
I have an equal amount of both, but if I had to pick one, I like burpees. It is funny because when I first did one, I thought they were straight from the pit of hell and hated them with all my being. Now I love them. I love that I can do them and do them well. I love to get creative with them too. Least favorite would be pull-ups. Enough said. Ha!
6. What is one change anybody can make today in order to begin a fitness journey? What about a faith journey?
I believe the absolute first change has to be what comes out of your mouth for both your fitness journey and your faith journey. Our words are life and death. What you speak is what you will become. Change your words, change your life. When I finally fixed the inside, the outside was no longer a battle. It just fixed itself. Until you can speak truth to your body, to your mind and spirit, and only work on the outside, it will be like a dog chasing its tail in circles.
7. Do/did you have a particular struggle in regard to changing your lifestyle? What do you do when you find that weakness creeping back in? Do you have a particular strength or preference that keeps you in the fat loss lifestyle?
I did and still do face struggles all the time, but through them I grow and learn. I see struggles as great teachable moments. You have to be a teachable person and be willing to have not so good days and learn from them. I think what has kept me on this journey is just loving myself through the process. Understanding that my best will be different each day and embracing every victory no matter how small. I think love is the answer to everything, honestly. It is the strength that everyone possesses, you just have to do it :) Honestly the power is always in our hands. You just have to flip the switch on!
8. What’s one thing you would tell your teenage self?
When your flesh wants to handle something, stop before you speak or act and remember this: Be in love, walk in faith, be led by the spirit.
9. What do you hope to leave as your legacy?
John and I have four of the absolutely most amazing children. Each one of them truly is if you know anything about them. They are my legacy and as far as I am concerned, that job is already done!
10. What do you offer at Fit By Faith? Do you offer personal training? Do you have a particular program to help me on my wellness journey? How do I find you online?
We offer personal training, fitness classes, nutrition classes, CPR & Lifeguard Certification, Reflexology, Nutritional products and a lot of love. You can find out about all of it at www.fitbyfaith.net .
It doesn't matter if you're burned out, broken down, or just plain tired. You've got this one moment to make a change and act. Can a mom of four lose one hundred pounds and keep it off? Yes. Can an ordinary chica break a board with a swift kick? Yes. Can even the clumsiest of fumblers learn how to deadlift her weight? Oh, my, yes. Can one decision change a life? You know it.
Flip on that switch, readers! Welcome to this beautiful new day of life, creation, and wild adventure. If you struggle with your weight or nutrition choices, need mental clarity, lack motivation, or just want to feel better overall, I encourage you to check out fitbyfaith.net and see all that Krista has to offer. She’ll get you the tools you need and equip you with courage, hope, and love, to not just be fit, but fit by faith.
“It is awfully hard to be brave, when you're only a Very Small Animal.”
- A. A. Milne (from Winnie-The-Pooh)
In these shifting sands, I often feel like a Very Small Animal, just one pinpoint among the many, many stars. The reality is that dreams shift and shatter, and yellow-brick roads sometimes lead to dead ends. Sometimes life is a quick drop, a sudden stop. And what do we do? We can look up into the blue sky and wonder who is watching. We can glance over our shoulders to see if anybody saw when we fell down and skinned our knees. We can wipe away that glimmer of a tear because there just isn’t time right now. We can yell at the shoulda, coulda, woulda’s.
There are different types of fear. We fear letting people down, failing, falling, and basically appearing foolish or incompetent. Basically, we fear the unknown. It’s a survival instinct. Here’s one important lesson to realize: humans, inherently, are not psychic. Humans are limited in that way.
The good news is that the unknown is not a monster. The unknown simply doesn’t exist. The unknown is your projection of a possibility. It’s not fact, it’s not verifiable, and it’s probably not even what may occur.
Projection avoids the present. Appreciating the present eliminates fear. Let’s walk through it step by step.
I have always liked the movie Elizabethtown. It is the story of a man, Drew Baylor, whose great invention at a shoe company craters and he is fired; while he rigs a contraption to commit suicide, his sister calls to inform him that his father had a heart attack and died. Yeah, yeah, it sounds sad, whatever. This is the platform from which he falls, however, and the audience takes the journey with him, through facing failure and its wretched aftermath, new love, and fresh beginnings.
“You have five minutes to wallow in the delicious misery,” Claire Colburn says in a note to Drew. “Enjoy it, embrace it, discard ... and proceed. Sadness is easier because it's surrender. I say, make time to dance alone with one hand waving free.”
We see Drew dancing under some shade trees after scattering some of his dad’s ashes along the road. He cries.
You can dance and cry at the same time.
It’s about glorying in the moment rather than expecting a projected triumph.
At one point, Claire says to Drew, “We are intrepid. We carry on.”
Regardless of what we hope for, project, or dare, what IS exists. And it’s stunning.
Call it a web, a journey, a path, or a plotline, humans navigate this earth and their time on it. The more difficult the landscape, the more you see of your true self. Amid the bouquet of options, I can see yesterday’s selfish flippancy, the materialistic cravings, the immature belief. I can see yesterday’s shaking flesh, the whimpering muscles. But I can also see how these challenges, these opportunities, they work like a sieve. Through the emptying out, an instigation of firmness builds within; as the complaining sifts out like powdery flour, a more solid hand steadies a tangible faith.
Not so long ago, God breathed out life upon the universe. He pieced together billions of people with billions of opportunities to thrive in a life greater.
The God who made us has us here to learn more about his security. He is secure, he is able. He is intrepid. As a believer in him, he resides within me, therefore I am secure, I am able, I am intrepid. There’s no better place for me than where I am right now. There’s no better place for you, either. You’re in this time and space with me, and we can reflect on the delightful present of our reality.
You breathe air.
You blink with bright eyes.
Your senses ignite, your hope flares, and you are now more awake to the possibilities of freedom — the possibilities of life, beautiful, perfect, as it is, right here, right now. How do you feel without expectations for what should be, and is not? How do you feel knowing that the story you’ve been beating yourself up for does not exist, nor should it? ‘Should’ does not exist. How does it feel to accept that the slow car in front of you is supposed to be slow? How does it feel to accept that you have the opportunity to wipe gum off your shoe in front of your child? How does it feel to receive the incorrect order at the drive-thru, and know that this is the moment for which you’ve been preparing? You get right now to be your best self. You get this one moment to drop your pride, speak with humility, and act in kindness.
You get right now to choose how to act.
Three kinds of business exist: Your business, My business, and God’s business. Your gift is this one reality to mind your business. You don’t have to mind mine or God’s. You can’t mind God’s business. (Seriously, would you want to? No thanks.) That’s why it’s his. He gets to deal with the stars, the natural disasters, and the mass of humanity as a whole.
“David also said to Solomon his son, ‘Be strong and courageous, and do the work. Do not be afraid or discouraged, for the Lord God, my God, is with you. He will not fail you or forsake you’” (1 Chronicles 28:20).
See, God IS minding his business, which includes us. He won’t stop. He will never leave or fail us — he’s with us, he’s within us, he’s around us. So we’re secure on that end. Be strong, be courageous, do the work. I manage my business. You manage your business. And we rockin’ it. We magnificent.
Intrepid means ‘fearless and bold.’ Plucky. Dauntless. Resolute. We are intrepid. We carry on. It’s our business. And remember, you got yours, I got mine! We manage the events as they piece together before us. We have nothing to fear. We have nothing to complain about. Don’t assume some other scenario than what you currently have could be better. This one moment is the best option. (Spiders and all!)
Small animals? Maybe our bodies are small creatures compared to the stars. On any ordinary day, are our souls woven into the Spirit of the King of Kings, the Creator, the manager of the stars? Yes. Able to do the work? Yes. Dancing with one hand flying free? Oh, my dear, yes.
More on this coming soon. <3
“The world needs you right now,” the Commander said. “It’s time to put all those experiments to work.”
“Seems like the world doesn’t want our help,” I bargained, recalling the glares and shouts.
“They may think that for the moment. But when Breame releases his army upon them, we’ll be waiting. That’s what we do. Humanity will always be worth fighting for. Individuals exist who choose good, who live simple lives amidst the turmoil and corruption and hate. Surely they merit defense. We fight for them.”
“And what about those who choose to be plain outright mean? Unappreciative? Who throw stones and yell at us?”
“We stay the course,” the Commander sighed. “That’s when we dig in and follow the directive. Place the mission first. Never accept defeat.”
I nodded and joined in. “Never quit. Never leave a fallen comrade.” I tacked on the additional condition. “Fight for the man standing next to you.”
The Commander blinked in approval, providing a simple nod of affirmation in his firm look. “Pain will come and go. The trials, the hardship, the sweat, it all cycles around. It’s short. It’s the dirt in the mountain. The fire. But you, sticking it out, you’re the diamond being etched. The gold smelted. Your efforts will last. Quitting will not. I’ve always known you to hang in — now is the time to use that grit and audacity to lead others into the unknown.”
~ Excerpt from Indelible ~
(Insurrection trilogy, Book 3)
Whenever I write, life ebbs into the themes. Hopefully my readers find multi-layered stories when they dive in with me, and with each reading, find a new little gift. With the books releasing and as I’ve tossed my gut into the wide world of social media marketing, I’ve found more struggle than victory. I’ve discovered a new horrible side of myself, one who is unabashedly jealous, who cries just way too much, and who can’t see the long side of the field. I don’t like her. She cray.
But in the muddy puddles as of late, I’ve also found a wealth of freedom, in finding some simple truth. "Tis a gift to be simple. Tis a gift to be free" (Joseph Brackett). So let’s share this simple truth I’ve found, in hopes that you may dwell richly as well:
Whatever you crave is what you need to create.
Whatever you need, give away to others.
Whatever you are not willing to give up is what will drive you mad. In giving away the Things you want most, you find they return in ways you'd never expect. Do you need peace? Offer peace. Do you need a hug? Give one. Do you need to learn how to do something better? Teach someone what you do know. Need encouragement? Give that away like water at a marathon.
But do not give in order to get. Don't give pridefully. Lavish. Release. Extend. Shower upon others the breezes of hope. Reflect grace.
I may not be able to make it into any hall of fame, but I would love to help someone else get there. Maybe I'm not strong enough, but maybe I can help someone else be. What a gift that would be, to be a part of the training of heroes.
I'm a background person. Always have been, always will be. Ain't no life of the party over here. Introverts unite, amiright?! So to force this dream I have upon others has been a dreadfully painful nightmare. But I'm waking up. Oh, wake up, sleepers! Don’t just believe in yourself, but believe in the work you can and need to do.
Fight in the name of the man standing beside you. In so doing you raise the arms of giants, and together extend life across the kingdom.
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