Category Archives: Fitness

Faith, Fitness

Keep On Keepin’ On

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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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Fitness, Gear, Life

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

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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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F3, Fitness, Life

Memorial Day Weekend Grind

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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.

F3, Faith, Fitness

Be Strong @F3NWARKANSAS

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Finally, be strong in the Lord and in the strength of His might. Put on the full armor of God, so that you will be able to stand firm against the schemes of the devil. For our struggle is not against flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. Therefore, take up the full armor of God, so that you will be able to resist in the evil day, and having done everything, to stand firm. Stand firm therefore, having girded your loins with truth , and having put on the breastplate of righteousness , and having shod your feet with the preparation of the gospel of peace ; in addition to all, taking up the shield of faith with which you will be able to extinguish all the flaming arrows of the evil one. And take the helmet of salvation , and the sword of the Spirit, which is the word of God. With all prayer and petition pray at all times in the Spirit, and with this in view, be on the alert with all perseverance and petition for all the saints, and pray on my behalf, that utterance may be given to me in the opening of my mouth, to make known with boldness the mystery of the gospel, for which I am an ambassador in chains; that in proclaiming it I may speak boldly, as I ought to speak.

EPHESIANS 6:10‭-‬20 NASB

Wave of Pain at Genesis
F3, Faith, Fitness

Act Like Men

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Be on the alert, stand firm in the faith, act like men, be strong. Let all that you do be done in love.
1 CORINTHIANS 16:13‭-‬14 NASB

How do we “Act like men”?

There is a pervasive poison in our society that pushes men toward unacceptable behaviors. It is true that there does exist a population of overly aggressive men. But there is now becoming an even larger population of men who have no idea what it means to be a man or a leader.

The answer is to allow the Holy Spirit to guide you in your actions and thoughts. And any thoughts or actions contrary to the fruits of the spirit should be avoided (Galatians 5:22‭-‬26). Take the lead on something and own it, and do the hard things that benefits someone outside of yourself. Step out in faith and give God the glory when He brings you through.

Don’t miss it when your faith is being tested and don’t allow false doctrine and “modern manhood” cause you to be something you are not. Act like men. Be strong and bold in your faith. But let all that you do be done in love.

Do man things. Get dirty. Lead by example. Act in manly ways. Don’t be a pushover, and if you are attacked be prepared to defend yourself. Just always make sure you are not the aggressor. Treat all people with respect and love your neighbor as yourself. Help protect those who are unable to protect themself. Give generously and without grumbling. Provide for your family physically, emotionally and spiritually. Hold your brothers in Christ accountable.

And remember to allow your emotions to have a healthy outlet. Find a good friend to vent to and allow them to vent as well. Allow your gym time to be an outlet for reducing stress and frustrations.

Pray about fleshly temptations and find ways to keep yourself busy so you don’t focus on those desires. Tame your flesh. Go for a run, go lift weights, get on a bike, do something to focus your body on something other than the temptations that harm us and others. Find a group of men that will encourage you and make you a better man. And you too can help them grow.

Take care of yourself through meditating on God’s Word, doing Bible studies, reading books to help you understand your strengths and weaknesses, and then learn how to capitalize on those.

Doing this will help all of us to keep ourselves in alignment with who God wants us to be emotionally, physically, and spiritually. Act Like Men.

But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law. Now those who belong to Christ Jesus have crucified the flesh with its passions and desires. If we live by the Spirit, let us also walk by the Spirit. Let us not become boastful, challenging one another, envying one another.
Galatians 5:22‭-‬26 NASB
https://bible.com/bible/100/gal.5.22-26.NASB

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