Amazing New's Flash (Did you miss this on the evening news?)

This story in about my sweet wife Laura.  Check it out here!

My "every-other-Saturday" work-out - 2,222 cal burned

Yes, balance is so, SO, important!  I love pouring, investing in other's lives.  I get to touch so many people's lives at the gym!  It's a blast.  Laura is working today and I did my "max-out cardio & legs day!" I burned 2,222 calories (not counting the 400+ extra my body will burn today because of my A.M. workout.

Here's the short version, then a couple "amazing tips" just for you; finally the details for those who don't have a life (LOL).

SHORT:

Did stairs/stretching/warm up for 20 min 

Spin Class for 1 hr. 10 min (max hr was 167)

Weights (legs)

Sit-ups & calves

Stretching & working legs on roller ball (20 min)

Walking on the tread mill/stretching  (5 min.)

Hot shave in the locker-room/stretch (10 min.)

TOTAL TIME = 3 hrs, 25 min.  (I go to work at 2 pm & first stop includes decadent food, fun - absolutely NO guilt!)

DETAILS  (thanks for reading :)

Did stairs/stretching/warm up for 20 min  -  Warming up maximizes the time "in-zone" for cardio.

Spin Class for 1 hr. 10 min (max hr was 167)  In zone (124 bpm - 160)  1 hr. 11 min.  Above - 2 min. 43 sec (ouch).  45% of cal. burned were fat.   Average hr 119.

Weights (legs)  Squat machine, leg extensions, hams, and "Suzan Summers " machine

Sit-ups & calves  Alternating until you die (4 sets of calves, 6 of sit-ups - ball, iron bridge, three diff. machines)

Stretching & working legs on roller ball (20 min)  Using a foam roller hurts so, so good - I'll be happy tomorrow that I did it!

Walking on the tread mill/stretching  (5 min.)  I use this time to finish letting my body wind down and stretch my neck while walking.  

Hot shave in the locker-room/stretch (10 min.)  I stretch lower and upper back while shaving - legs some more as I take off my shoes - a very useful 10 min.

The best part is I got to personally invest in three peoples lives (2 people from the club have started coming to Living Hope - neither had attended church after the age of 12 - HOW COOL is GOD!)

TIPS:

1)  Use a heart rate monitor (they start at about $40) to push yourself - it makes a huge difference (you need a coach to get you going and someone to be your hr buddy - ask me sometime for details)

2)  It's amazing how much you can stretch throughout the day.  Be conscious.  This is one of the very best things you can add to your life.

3)  Set goals and healthy rewards (I ate steak with a friend last night - I hope to buy my dream scales if I stay below the weight goal I set three months ago (I see if I continue to make it this week - I'm sure I've got it!)

4)  This is one of the easiest and best . . . (Oh, I forgot . . . I'm going to share it in a couple weeks :_)

Invest in your body so it will allow you to invest more in friendships and fun with others!  I stayed up until 1 p.m. doing a guys movie with one of my sons (I couldn't stay awake that late about 6 months ago)!