#14

“It always starts with discipline and it ends with delight.”

Last Thursday night I was at ‘One’ which is a college worship service at Church of the Highlands.  During the message Pastor Bubba Massey said, “It always starts with discipline and it ends with delight” and that quote really hit home with me.  This quote is one that applies to every aspect of our lives.  In both our spiritual lives and fitness lives, which is what this blog focusses on, it can be applied.   In today’s world nobody wants to work for anything, and everyone wants everything handed to them on a silver spoon.  But, anything worth having is worth working for and, I don’t know about you, but it feels SO, SO good to work for something and to have something that you are striving for.  To want something, put in the time and hard work, and be disciplined to achieve it personally gives me a mission and I love something to work towards. Take that first step and become disciplined in whatever you are trying to achieve and in the end, you will be amazed at the delight you receive because of your hard work and dedication.

Whether you have been working out for years or you have just begun this workout below is one that can be done by anyone.  The number of reps and amount of weight used are just suggestions and can be modified to fit any type of person. 

Set your goals for the week, write them down, and check them off as you accomplish them.  That is something that I like to do, and you will be amazed at how accomplished you feel!

Warmup:

2 miles on the treadmill (run ½, walk ½, run ½, walk ½)

*Get a good stretch afterwards before you start your workout.

3 rounds

10 one legged SLDL (each leg)

15 goblet squats

3 rounds

10 good mornings

25 weighted calf raises

3 rounds

10 weighted lunges

12 weighted step ups

Abs:

5 rounds

25 crossover crunches (left side)

25 crossover crunches (right side)

25 regular crunches

#dominatehumbly

#13

When I sat down to write this blog my mind went blank and I had no idea what I was going to write about…. I began to pray for God to give me ideas of some good topic to talk about. I opened my Bible and began to read, and then I began to read in a book I am reading right now written by Ben Stuart.  I just was not hearing anything or finding anything in my reading that I felt like I should talk about.  I was not too concerned about it… I knew God would reveal what he wanted me to talk about in His own time. MADELINE, I’M GOING TO REMIND YOU OF THAT NEXT TIME YOU ARE IMPATIENT. (FYI… in case you don’t know me, patience is not one of my strong suits!)  Anyway, that night while showering after I had finished the workout that I posted below.  I had my “Jesus Jams” going and it came to me.  Music.  Who doesn’t love music?  It’s a huge part of our lives.  When we get in the car, what’s the first thing we do?  Find a good song.  When we are in church, what sets the tone for the service?  Music.  When we workout, what gets our blood flowing?  Music.  I have tried in the past listening to pop, hip-hop, Christian, rap, etc… (pretty much any music genre you can think of) while I work out!  Rap is always my go-to because listening to upbeat music hypes me up a better workout.  As much as I love my Christian music, it just doesn’t cut it sometimes when I am trying to work hard and push myself.  So, I often listen to an assortment of pop/rap stations on Pandora.  I have found though that I can just listen to Christian rap… duh, Madeline!  So, I wanted to share some of my favorite artists/Pandora stations. I hope you can find the music that gets your blood flowing and hypes you up for your workout.  It makes a difference!

• ·      KB’s album “Today We Rebel” (or any of KB’s music)
• ·      Lacrae
• ·      Christian Workout Radio on Pandora
• ·      KB (Hip-Hop) Radio on Pandora

Shoulder Workout:

I like to pick 4 exercises within the muscle group that I ma trying to work that particular day.  Do 20 reps of each exercise, and the 15 reps of each exercise, then 10 reps of each exercise, and so on and so on.  My weight for each exercise differs, but I try not to decrease any in weight within that exercise as I go through them all. Sometimes I decrease the weight though so good quality reps can be achieved.

20,15,10,5,5,10,15,20

1. Arnold Press

2. “L” side raises

3. Rear deltoid flies

4. Plate raises “Look throughs”

ABS

5 exercises-- 100 reps each exercise-- repeat this twice totaling 1000 abs

1. Heel Touches

2. Russian twists

3. Flutter Kicks

4. Regular Crunches
5. Oblique Crunches (rights side one round and left side the other round)

#dominatehumbly