23 June 3x3

‍3 Tips‍

1. One Meal at a time: Overhauling your entire diet can be a daunting undertaking, instead start with one meal, lunch is a great place to start. I used to not have a plan for lunch, so when we would go on a lunch break from work - all options were on the table. (pun intended). So what would happen is I’d be hungry from working and the unhealthy/delicious choices became the standard. So I decided to switch to a repeatable standard for lunch. I landed on a big ol Salad with either a hard boiled egg or some Chicken. I have been doing that since 2011, time goes fast, when you have the habits built, the long term benefits will happen. 

2. Protect the Habit: Speaking of habits, it’s very easy to lose good habits and fall back into unhealthy ones. My rule is not missing 2 in a row. Missing one workout is going to happen, but if we miss two, then all the sudden it becomes easier to miss 3, then we’re back to telling ourselves we’ll get back into it next week/next month/next year. Etc. Protect your good habits. 

3. Warmup Tip: Warming up is of course important, we need to get the body and muscles ready to lift. At the gym we have warmups intended to warm up the parts of the body we’re going to use for the workout. With that, it’s still important to warm up the specific lift or exercise you’re doing before going heavy or hard. For example if we’re doing Back Squats at 85% and you’ve finished the warmup, you don’t want to just throw 85% on the bar and go to work. Still work your way up slowly. 

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3 Thoughts

1. Phone use: I have been convicted about my phone lately, it just has a pull that is hard to control. My daughter was reading to me the other night and it was great, but for some reason without consciously even thinking about it I had my phone and took a quick look. I realized what I was doing and put it away, but it made me realize that some intentionality is needed. Still working on it but I have been playing around with leaving it off in another room when I’m home, or putting it in airplane mode, and just having specific times when I use it. 
2. Fasting: I have been reading quite a bit about the health benefits of fasting, not to mention the spiritual benefits. I think a somewhat regular prolonged fast is very beneficial. I like to do a Friday night to Saturday night fast. I plan to start this Friday. 
3. Gym goals are secondary: I was talking to a member the other day who just got back from a family vacation. She was very proud to report that she was able to go on all the difficult hikes and activities with the family. That’s what it’s really about, being capable of having a long healthy lifespan, not just to live longer, but to thrive longer. 

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3 Things going on:

1. Kid’s course: We are starting our 6 week kids course tomorrow June 23. We will meet Tuesdays and Thursdays at 1PM. We have a few spots left, this is open to members and non-member kids. Sign up
2. 4th of July Tire Flip: Members join us as we flip tires down Main Street for 4th of July parade. 
3. Ladies 50+ Class: We have begun our Ladies 50+ class on Mondays and Wednesday at 1030am. Learn More

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