Tag Archives: Fitness

When you are having a tough day at work, what type of workout helps you relax most?

When you are having a tough day at work, what type of workout helps you relax most? Join the conversation in the Flesh Tamer’s subreddit.

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Personal Training Spots Available for January


Sign up now for our 6-Week Personal Training Package and save money on Personal Training services starting in January. Jamie and I are only taking about 5 clients for this session, and we only have 4 spots open starting on January 10th. This is open to men and women.

This package is not only virtual training. We will be with you as your personal support system as you work on creating a habit of fitness, health, and self-confidence. We want to help you overcome your excuses and reach your goals with love and professionalism.

Having a personal trainer helps you reach your goals by making sure you have specifically planned programs to keep you moving toward your goal while also making sure you don’t get injured or lose motivation.

We support you in planning out your fitness program and creating a daily step-by-step exercise package. We will also be giving you the tools you need for nutrition planning and motivate you with weekly video virtual personal check-ins to answer questions and motivate you in reaching your goals.

We will also be available to you via messenger or text and in our Flesh Tamers Fitness app.

Sign up soon using this link and to see more details: https://onechristianman.com/cartflows_step/landing-page/

My First Marathon – Tulsa Route 66

I’m not fully certain where I want to start this post. I’m not sure if I’m ready to explain where my thoughts are after running my first marathon.

I am thrilled with finishing and doing something that most people will never do. However, I would rather say I finished with the time and pace I had trained to accomplish. More on that later.

The Tulsa Route 66 Marathon was a magnificent event. The crowd support along the route was great. Aid stations where well stocked and restrooms abundant on the route.

The only thing I might change is I would not have paid for the Mother Road and VIP package. That was not necessary if your hotel is between the start and finish line like mine was. The start line food didn’t make it in time to the VIP tent and I only had time to grab one mini-muffin before having to run to corral C. Otherwise, it was a wonderful experience.

Garmin has the route at about 960 feet of elevation gain, and the wind was whipping between 10-15 MPH from the north.

Yet, I had hoped for a much better finish time and that’s why I have mixed emotions. 232 out of over 953 runners should feel good for a first timer, and it does on many levels.

The training was difficult. Certainly, I needed help pushing myself to do the training and the Lord helped push me. The Holy Spirit urging me to press on when my flesh didn’t want to on occasion.

Since my first half-marathon training started almost four years ago, I do runs three days per week, with a long run on the weekend of between six and ten miles.

However, my marathon training started about thirteen weeks ago. I started a premium Strava training plan created by McMillan running at the beginner level (Link here). It gave me a full twelve weeks of training planned (and more if needed) and would also send me an email each day of what I need to do in my training the next few days. It also included a write up of why and motivational quotes.

In the summer, I had to wake up early on Sunday mornings before church to do my long runs. I don’t really like early morning wake ups, but it was too hot training in the afternoons and evenings in the summer and early fall. It also meant that I had to put in many more miles during the weekdays. This meant less time for weight training, which I really enjoy.

Yet I did the training as directed, and going into the race weekend, I felt ready. And my body was ready. I completed the marathon with a great finish time for a first-time marathon runner. (4’09”) I finished in the top third of all runners. That’s awesome, right?

The problem is, I wanted it in under four hours and closer to 3’45”. And in my twenty-mile training run, I was well on target to reach that goal on fresh legs.

The first twenty miles went great and on a good pace for the elevation gain and 15mph head winds. Yet the last six miles is where my inexperience became evident. I went from an 8:30/m pace to 14/m pace for the last six miles due to cramping. I knew those last six would be slower, I had planned for a 9:05/m pace for that last six miles in my pace strategy. But these cramps were the dreaded “wall” I guess. I hit the “wall”.

I reached mile 20 in 2:52:28, and I had kept my pace goal so that I would not overrun my training in the first part of the race. Just like I trained. The last six miles were mostly downhill as compared to the first twenty miles. I should have easily reached my goal. But it didn’t happen.

So, I’ve learned valuable lessons on my first marathon. Race day hydration and calorie intake strategies need to be tuned. With the Lord’s help, until I reach my finish time goal, I’m going to keep trying to hit my pace goal. Next time, I’ll have a foundation and a little more knowledge to bring with me on the road.

Meal Replacement Protein Shake

After my lunch workouts I need to make sure I’m supporting my body’s natural healing processes to build up lean muscle and to replace vital nutrients. Yet, I don’t always have time for meal prep and a shake is my only option to fully replenish and support my body’s needs.

Most store-bought protein shakes are not meal replacements. They don’t have the necessary amount of carbs, fats, vitamins, and protein that are needed to support your health. Many also are not made with certified organic ingredients.

That’s why I use PureNourish, Giving Greens, and Power Boost with the added BCAAs to make my meal replacement protein shake.

PureNourish is the base. Each serving combines 15 essential vitamins and minerals with 18 grams of high-quality plant protein, a blend of probiotics, prebiotics, and enzymes and 25% of your daily recommended fiber in a satisfying supplement shake — plus it’s only 116 calories! Using pea protein, rather than animal-sourced protein, enhances digestion and aids optimal nutrient absorption while keeping the sodium content to a low 6mg per serving.

Power Boost has the Branched Chain Amino Acid Blend (L-Leucine, L-Isoleucine, L-Valine), L-Glutamine, Medium-Chain Triglycerides, Theobroma Cacao Powder. Power Boost supports lean muscle mass while boosting mental cognition and promoting weight loss through a blend of L-glutamine (an amino acid found in your muscles) and medium-chain triglycerides. It’s blended with cocoa beans, valued not just for their wonderful flavor but also for their high antioxidant content and increased cardiovascular benefits. 

Giving Greens is a whole-food veggie, nutritive powdered drink mix that makes it easy to fuel your body with vital phytonutrients, vitamins, and minerals. This guilt-free nourishment features sprouted-seed nutrition, a probiotic and prebiotic system and an enzyme-rich superfruit blend that provides your body with essential nutrients to boost immunity, support cardiovascular health, fight free radicals, and aid digestion.

Get a 15% Discount and Learn all about Slenderiiz PureNourish & Boosts: PureNourish, Power Boost and Giving Greens by clicking the link below and help support the blog: https://ariix.newage.com/s/cSNeJ-7zQYtw

I have included a 15% Discount if you use the link from my blog.

Below is a quick video I made early this year describing the shakes I usually make after a workout. You can also find the Limu drink I described in the video using the link above.

On days when need additional protein, I’ll add an extra scoop of the PureNourish, or I’ll add 3 Tbs of PB2 peanut butter powder.

Creamy Protein Muffins

Dark chocolate chips, eggs, whey protein, cream cheese! Okay, you had me at chocolate.

Thinking about some fitness focused desserts for the holidays?

Well, here is a dessert recipe that any body builder or athlete would love.


Serving Size: 1 Muffin or 1/12 of recipe

Calories: 165.1 Fat: 13.6g Carb: 1.5g, Protein: 9.6g 


  • 8 eggs  
  • 8 ounces cream cheese  
  • 2 tbsp. whey protein  
  • 4 tbsp. melted butter, cooled
  • ½ cup dark chocolate chips (optional)


  1. Heat up the oven to 350F. 
  2. Add melted butter and cream cheese in a bowl and mix. 
  3. Add whey protein and eggs into the bowl and mix until fully combined, using a hand mixer.  
  4. Spoon batter into a prepared muffin tin and transfer into the preheated oven. 
  5. Add chocolate chips on top. (optional)
  6. Bake for 25 minutes.  
  7. Serve

Find more delicious fitness focused desserts in the Flesh Tamer Fitness Focused Holiday Dessert Cookbook.

Also check out the Flesh Tamers Nutrition Guide and 6-Week Meal Plan.