Category Archives: Fitness

The Middle Mile

It starts to hurt. Push through. You can do this.

Run your race, push your pace. Don’t let the crowd distract you from the goal.

The middle mile will make or break you. It doesn’t matter if it’s 5k or a marathon, the middle part is where the goal is achieved.

At the start the adrenaline propels you, at the end the finish line drags you in. But in the trudging of the middle miles you prove yourself.

So is life and this race we run on the route to the glorious end set before us.

Lord, please give us strength to endure to the end with that finish line in site, and it’s you we see waiting on the other side.

Allowing Fear in the Face of Courage

I know that sounds backwards. It’s meant to.

It’s meant for those moments when you are so motivated to step out and act out, but then you chicken out.

Like when that awesome song you love starts playing in your earbuds and you think you could just bust the most fantastic moves in the middle of the gym. But then real life comes into focus and you remember you are just not that coordinated.

Yeah…too many other examples to list. But what big life changing things have you missed out on by allowing fear in the face of a moment of courage. What God thing did you miss out on by quenching the spirit.

As we start taking ourself less seriously and understanding that what other people think doesn’t matter as much, we’ll get a lot more big things done. Because it is only God and His glory that will matter in the end.

Keep On Keepin’ On

Trudging or striding, struggling or thriving, blindly or purposeful.

However you get there, make sure you are headed in the direction that the one true God has told you to go. As we know the path that leads to destruction is wide and there is no speed limit.

Stride, thrive and be purposeful. Trudging blindly through life and struggling aimlessly without purpose is not in God’s plan for you. You were made for a purpose, and in that purpose you will find rest that surpasses understanding.

I’m not talking about “rest” like you won’t have to do anything. I mean like the rest you feel when God gives you strength, and you learn that contentment and hope are not bad words.

Like the apostle Paul, we press on toward a future hope and a future reward. We live blessed lives, though maybe not in the same standard as the world. Our final destination is not death and a grave. Jesus lived, died and rose from the dead and He will do the same for us when He returns if we believe in Him. But before we die we have a purpose.

And when we think we don’t know what God’s purpose is for our life, well, then we plug in wherever a need is found while we wait on that big flashing sign. Lord, help us by sending a big flashing sign and please don’t let us miss it.

Our life purpose should bring glory to God. We should always strive to bring fame only to His name in whatever we do. And we should use every part of our being for His glory. Jesus told us to love the Lord our God with all our heart, soul, mind and strength (Mark 12:30). So, let’s use our whole being for His glory.

As we work, we work for His glory. As we exercise, we exercise for His glory. As we study, we study for HIs glory. As we speak, we speak for and to His Glory. This is our ultimate purpose.

“Brethren, I do not regard myself as having laid hold of it yet; but one thing I do: forgetting what lies behind and reaching forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let us therefore, as many as are perfect, have this attitude; and if in anything you have a different attitude, God will reveal that also to you; however, let us keep living by that same standard to which we have attained.”
PHILIPPIANS 3:13‭-‬16 NASB

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How I Updated the Myfitnesspal App Nutrient Goals to Achieve Greater Weight Loss

As I’ve blogged before, one of the major turning points in my weight loss journey was using the Myfitnesspal App to track my food intake and calorie burn.

After losing twenty pounds just tracking calories, I hit a plateau. But after reading a few helpful blogs and getting advice from athletes I knew at work, I determined that I needed to start looking at my sugar intake. That included simple sugar and carbohydrates.

To this day I stick to one big sweet treat a week and stick to my goal on the other six days. And I try to only ever eat a big carb meal if I’m going for a cardio adventure lasting more than 45 minutes within the next two days.

Myfitnesspal helps me keep track of those nutrients and macros as well as the calories. And while the base goal setting is great, my goal was to go a little more aggressive in weight loss and to begin to see more muscle tone.

After consulting again with a few pros I decided to set my carbohydrate goal down to 40% of calorie intake and set my protein goal to 30%. The base macro nutrient setting in Myfitnesspal can be updated to help with this. Below are the steps to do this in the Myfitnesspal App:

Open Myfitnesspal and click the hamburger menu button at the top left, then click on the Goals menu:

Under the Nutrition Goals section, click the option to show Carbs, Protein and Fat by meal. Then click on the calories, carbs, protein and fat goals section.

Click on Carbohydrates and change it to your desired goal and then do the same for protein. (the base goal setting has carbs at 50% of calories, to high for me)

Make sure the % adds up to 100%. That’s it.

Now Myfitnesspal will start showing you your macros for each meal and will alert you when you are going over your goals in you daily food diary.

You can also go view your full day and past day information in the Nutrition section of the diary. Click on Nutrition at the bottom of the daily food diary.

You can also click into each nutrient section to see what foods are highest in that group.

See more details on how the Nutrient goals automatically adjust based on the exercise you log in the APP by reading this post.


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Memorial Day Weekend Grind

It’s been a great weekend and Memorial Day filled with serving, exercise and fellowship.

Saturday started early with the @F3NWArkansas beatdown at the Genesis AO with @babyface_F3.

Then we enjoyed some family time and Braum’s milk shakes.

On Sunday it was great to drive the church van, fellowship and teach our Life Group about Ruth. And then my wife and I went on a group bike ride with some friends. Northwest Arkansas is such a great place for bike enthusiasts. With the Greenway trail system and ample other city trails there are so many route options.

On Memorial day my wife and I finished strong. I put in an eight mile run and she pushed an eleven mile bike ride.

After some rest we headed over to a friend’s house and was treated to smoked brisket and the kids enjoyed the beautiful pool.

I’m thankful for the men and women who have served and sacrificed to allow my family to live in a country where liberty and freedom are found.