#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

#12

Purpose.

It can be so easy sometimes to get lost in the busyness of life and become chained to the lies of the world is constantly telling us. The devil is constantly feeding us with these lies that are mind warping and so easy to believe.  I was reminded last night as I was laying in bed that I do not have to me defined by what the world thinks of me and what the devil is telling me.

I’m not good enough.

I’m too out of shape to go to the gym.

I have no purpose.

Who am I to share the Word of God?

Genesis 1:27 says, “So God created mankind in his own image, in the image of God he created them; male and female he created them.” We are created in the image of God. Wow.  You are a daughter/son of the ONE TRUE KING!  Who is the devil to tell you that you are or will not be good enough.   Ephesians 2:10 says, “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.”   The call the Lord has upon your life is bigger and greater than anything you could EVER imagine yourself.  Devote yourself to go and He will deliver Himself and His blessings to you.  

#11

It can definitely be hard to put down the fork or get out of the stocking over Christmas break; and it seems as if the food and candy just keeps getting better and better...  but luckily this workout can get you back into the swing of things. Try it out for a definite leg burn!!!

Exercises:

1. Goblet squat 

2. Good mornings

3. Weighted step-ups 

4. Weighted calf raises

20 reps

15 reps

10 reps

5 reps

10 reps

15 reps

20 reps 

Do 20 reps of each exercise and then rest a minute or so.  Repeat this process until all (15, 10, 5, etc.) reps are completed!  Try to stay consistent with the amount of weight that you use, but if you have to decrease the weight to ensure all good quality reps then do so!

#dominatehumbly

#10

"New Year, New You?"

This is a saying that many people begin to say around this time of year.  The new year is a great time to start over and set new goals… but can’t we do that all year around?  Don’t get me wrong I think using the new year as motivation to achieve new fitness goals or grow in our spiritual lives is great, but we don’t always have to put off till tomorrow what could be done today.  Lots of times we, including myself, lack motivation to take that first step towards a new goal that we have or simply think we don’t have time.  Well I want to encourage each and every one of you to take that leap of faith and and go after the goals that you have always wanted to achieve. If you haven’t begun yet you can start today and give it your best to make a lifestyle change, not just a temporary change.  I totally understand that this is easier said than done.  Find someone in your life that is positive and that can build you up, encourage you, and push you.  If you are struggling to find someone like that in your life I would love to be that person.  Feel free to message me on instagram @countingblessingsandreps and we can journey along both our fitness and spiritual journeys together!

2 Corinthians 5:17 says, “Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new.”  This bible verse is so relatable to the new year and new goals.  In our fitness journey we are able to start over and change our old habits and old ways of unhealthy eating or not exercising our bodies.  We are also able to leave behind our old ways of the world and follow Jesus.  I have never seen anyone try to get in their best shape before ever going to the gym… so why do we try to get everything in our lives perfect before we go to Jesus?  We depend on going to the gym to help up get our physical bodies into shape.  So let’s start depending on Jesus to get out spiritual lives into shape.  Everyone has to start somewhere.  Why don’t you start today?

#dominatehumbly

#9

Hello it has been a while!! This summer has been super busy, but I am excited to be back to share about what all has been going on!!!  I have been trying to take full advantage of the time that I have had off, and I have been spending a lot of that time at the gym.  With just graduating high school I was nervous that I would fall out of touch with the gym.  I have to say it has been the complete opposite.  I have wanted to workout now more than I ever have and I am excited for this to continue as I am in college.  Working out is something that makes me happy and if there was a way that I could be in the gym everyday I would be there.  I have figured out that it is a great way to relieve stress and puts me in a better mood.  I am sad that it has taken me 19 years to figure this out, but I am excited for what is to come and how my love for fitness will grow. Since I will have a more flexible schedule in college I will be able to go to the gym more often so I am definitely looking forward to that and can’t wait to share this journey with you guys. I plan on getting back to posting once a week or so!! Stay tuned for the next blog to see how my first week of college and workouts went!!!

One workout that I have been enjoying is a curl latter.  Below is what I do.  You do whatever you can with less/more weight or less/more reps.  Challenge yourself!!!!!

25 w each arm using 10 lb dbs

15 w each arm using 15 lb dbs

10 w each arm using 20 lb dbs

10 w each arm using 20 lb dbs

15 w each arm using 15 lb dbs

25 w each arm using 10 lb dbs

#dominatehumbly

#8

Last Saturday, March 11, 2017 was the state weight meet that I have been preparing for for many weeks. IT WAS SO MUCH FUN!! I did not know what to expect going into it, but it was a great experience.  

The way it worked…

We arrived about 8:30 when weigh-ins began.  After weigh-ins we had no clue how long it would be until we began, but we decided to warm-up.  We all wanted to keep our normal routine so we did the same warm-up that we do everyday before a workout.  We then were called out in groups of out starting weight (everyone when they weighed in had to choose a starting weight).  My coach stressed to all of us how important it is to get your first rep.  After you completed your first weight you were allowed to move up on weight.  If you got your second rep you could move up on weight again.  If the third lift was successfully completed then that was your final weight they took.  If you missed any rep you were not allowed to go down weight… you could try that same weight again or you could go up.  This applied for bench, squat, and clean.  My goal through all of this was to PR in all three lifts and I have to say that my goal was achieved.  I would have liked to have gotten some higher PRs but I went up so I was happy. Even though I will not be able to go to that wieght meet again, I am still working out to become stronger.  

Also, to brag on my team the girls team won 1st overall and my team as a whole (both girls and boys) won 1st overall. It was a great Saturday!!

Reps:

Today we did a different type of workout.

3x5

Clean and press

Front squat

Deadlift

We did 11 stations and went through all the stations twice at 20 seconds per station. One of my favorite finishers is plank to pushups.

 

Blessings:

I have to get up early for workouts in the mornings but it has been a great time for quiet time.  I enjoy listening to Christian music on the way to the gym.  After attending the Passion 2017 Conference I became obsessed with their new album.  I love all the songs that they have and these are some of my favorites.

• Holy Ground (feat. Melodie Malone)
• Forgiven (feat. Crowder)
• Heart Abandoned (feat. Kristian Stanfill)
• Build my Life (feat. Brett Younker)

“Sing to the Lord a new song;

   sing to the Lord, all the earth.

Sing to the Lord, praise his name;

   proclaim his salvation day after day.”

Psalm 96:1-2

#dominatehumbly