Wow – MY blog!!!


Wow – MY blog!!!.

Wow – MY blog!!!


It’s been a while since I’ve used this, so I have to re-aquint myself with it. Just making a post for the sake of posting something.

How to Avoid Overtraining Syndrome.


The Signs of Overtraining

Overtraining does not happen overnight, it usually builds up gradually and worsens as the training progresses forward. Here are some of its warning signs:

  • Extreme fatigue both during and after the workout
  • Loss of appetite
  • Undesired weight loss
  • Lethargy
  • Headaches and dizziness
  • Lack of enthusiasm for the training
  • Aches and pains all over the body
  • Trouble falling asleep at night
  • Reduced mental functioning
  • Depression
  • Spiky heart rate
  • Delayed recovery from training…

If you find yourself suffering from any of the above symptoms, than you’re must likely either suffering from overtraining or it’s imminent to ensue. Luckily, by spotting these warning signs early on, you can prevent this nightmare from getting any worse.

 

How to Recover from Overtraining

Your first line of defense against overtraining is taking ample recovery. The longer you’ve been overtrained, the more recovery time your body needs. If you feel that you’re suffering from a minor case of overtraining, then taking a couple of days off from the training is enough to keep overtraining at bay.

Nonetheless, if you’re suffering chronic overtraining, then you need to take more rest. Maybe one to three full weeks. During these recovery weeks, you could choose to drastically cut down on your running mileage or cross-train. The golden rule is that you need to let your muscle rest and rejuvenate at their own terms. Don’t put too much stress or go overboard. Otherwise, suffer the dire consequences.

Getting Back to the Training

Once you feel you’ve fully recovered, make sure to resume your training very slowly and gradually. Restart your running program with a beginner mind. Run for less at a moderate pace and build the intensity and length gradually. And remember to listen to your body, it’s your best coach; it can tell you when you need to keep going or when you’re actually overdoing it and need to slow down.

The rule of thumb is that you need to be training within your skill level. Most running injuries are the result of doing too much too soon. Therefore, make sure to stay within your fitness level and only up the ante when you feel confident in your capabilities.

God is using me in mighty ways!


I had a very busy day today. I came home literally to grab something and immediately leave the house again. I was late for an appointment. There was a guy walking around my neighborhood and I immediately assumed he was selling something. I hopped out of my truck and he said “excuse me sir.” I responded “I’m in a rush, I don’t have time for it.” He persisted and said “I will only take 2 minutes of your time.” While making my way to my house, I said “I’m a busy man, I honestly don’t have time to hear it, but good luck.” He asked if he could just leave me with a flyer because the company he was working for was putting on a new roof around the corner and they’re giving free estimates. Reluctantly, I said “Ok, I have a few minutes to grab one of your flyers that will probably end up in my trash.”

While in the house, I got what I needed and decided to check my Email, and there was an urgent business email that needed to be answered. Now without my glasses, I’m blind as a bat, so I had to go out to my truck to get them. This gentleman was still standing there. He asked me that if I do call to ask for a free estimate to mention his name because that’s how he gets paid. “Alright bro, I will” I said as I turned to rush back in the house. Just as I was approaching the door, he said “God bless you”. Now that got my attention. I asked him if he was a Christian, and he said “I believe in God”…..”who is Jesus Christ to you I asked him.” Without hesitation he said – “He’s my savior.” As I sit here, relive this moment, and reflect on it – there is no doubt in my mind that the Holy Spirit was at work and I was following His lead because I suddenly  didn’t care about the appointment I was late for, nor the urgent Email that needed to be responded to. I asked him if he had ever accepted Jesus as his personal savior, and he said “I don’t know how.” I started walking toward him, and I said “I do, and I will show you. It’s a simple prayer, I will say it and you just repeat after me – it will only take 2 minutes of your time.” I was suddenly the salesman. I put my hand on his shoulder, and I said (he repeated after me) “God, I know I am a sinner, and I’m sorry for my sins. I ask you for your forgiveness for the sins I committed against you. Jesus, I thank you for coming down to earth to die on the cross for my sins so that I can have a relationship with your Heavenly Father. I invite you into my heart and ask you to change me from the inside out into the man you created me to be. I know there is nothing I can do to earn my way into heaven, and I put my trust in you alone for my eternal salvation. In your holy name I pray – AMEN!”

After this experience, I asked him how he felt. He was speechless! After 20 seconds or so, he told me he felt a warm feeling in his heart and a big burden lifted off of his shoulders. I invited him into church. He accepted, and I got his telephone number. I will be bringing him to the church service to meed the other brother in Christ I met on the top of Cowles Mountain in San Diego I wrote about in my last post.

I ran into the house to answer the email, and I was literally leaping with joy, and I said “Mom, I just lead another man to Christ!” Shocked, she said “Right outside in the front yard?” Pumping my fist in the air, I said “Yes, God just doesn’t stop, and he’s working overtime in my life right now.” I continued jumping up and down and pumping my fists in the air and told my mom “this is the greatest feeling in the world.”

I made him wait for me while I came in to grab my phone to take a picture with him because this is something I do whenever I lead someone to Christ, so to all of you out there, I would like to introduce you to my new brother in Christ Armando.

Welcome to the family Armando

Welcome to the family Armando

 

Coincidence? I think not!


So I decided to hike Cowles Mountain in San Diego with my weighted vest instead of running. It’s always a good idea to mix up your workout schedule, especially I’m not officially in training for the ING New York Marathon.

27:08 to the top of Cowles Mountain with 10 extra pounds.

Raising my hands to my Lord Jesus Christ. I know He enjoyed the hike as much as I did.

As I approached the top of the mountain, there was a group of men around my age. Somehow we got on the subject of God, and he was ministering to me. I told him I accepted Jesus Christ as my Savior in an of `05, and he could quit ministering to me and lets enjoy some fellowship instead. We shared our testimonies with each other; and not only did we all follow the same path of sex, drugs, and rock and roll – but we had all been dealers as well. We attend different churches, but I occasionally attend his church when my church doesn’t have service on Sunday nights. We exchanged phone numbers and we will be meeting up this weekend to go to his church and continue our fellowship that we started on top of the mountain. I have been looking for a small group bible study to get into for the past few weeks. When I shared that with him, he told me that him and the group he was with were in evangelism school and are going to be starting a small group here in the new future. I asked him if it was going to be co-ed or what. He said “at this point, we’re thinking of having it men only”. I said “I want in.” I want to get into a small group bible study to focus on God and his word, and not to deal with all the issues and drama of a co-ed group looking for a mate. I have faith in my Lord Jesus Christ that he will send the right woman into my life when I’m ready to be the spiritual leader of the family. In addition to that, with the group not even formed yet, I would very much enjoy being one of the original co-founders of the group.

Me and my new brother Jordan. I have a feeling we are going to become good friends.

The past month or so, it seems like every time I leave the house, God places a certain person in my path that ends up being a total blessing. Sometimes, I am the one to benefit of it, and sometimes I end up being of service and either ministering to someone or helping them out in some way. God is good, and when we let him be the driver of our lives, and us being the co-pilot, it’s amazing the experiences and blessings He pours down on us. 

New Member to the Family of Christ


This is my new brother in Christ Frank. I had just got done with boxing class. I didn’t stick around to cool down. I needed gas, so I stopped to fill up. Frank came up and asked if I had any spare change. I said “sorry man, I’m paying for my gas with my card.” I felt a tug on my heart as he started walking away knowing I had a compartment of change in my truck, and I said “Hey, hold on a minute!” I reached in, and there was a $10 bill. I gave it to him and made him promise me he would spend it on food. He took off one of his gloves to take the money and shake my hand. We all know how cold it is today (yes, we do occasionally have bad weather in San Diego), and he didn’t want to let go. He said “You’re hands are so warm.” I told him I had just got out of boxing practice and that he could hold my hand till my gas was done pumping. He started praying, and I could tell by the nature of what he was saying that even though he believed in God, he hadn’t accepted Jesus as his personal savior, so I asked him if he had. He said “I pray, and I try to do good things, but I mess up a lot, and it makes me feel bad.” I told him my pastor was in the middle of a series of sermons entitled “God loves you – he always has, and he always will.” I asked him if he believed Jesus came to earth and died on the for his sins, and he responded with a sorrowful “yeah”. I asked him if he wanted to have a personal relationship with Jesus I would tell him how he could (we were still holding hands at this point). I said “simply repeat these words after me – “God, I know that I am a sinner, and I am sorry for the sins I have committed and I ask you for your forgiveness. I thank you for sending your precious Son down here on earth to die on the cross and bridge the gap so that I can have a relationship with You. Thank you Jesus for dying on the cross for my sins. I put my trust in you alone for my salvation, and I ask you to come into my heart and change me from the inside out into the man you want me to be, and I will follow you for the rest of my days.” When I opened my eyes, we now had about 5 people standing around watching, and they were all smiling giving me the thumbs up sign.

This is very cliche, but don’t judge a book by it’s cover. Just because he’s homeless, has crooked teeth, and didn’t smell too great, he is one of Gods children as well, and deserves to be treated like one. I believe the love of God is best expressed through the love of his people (believers) – and I reached out and shared the love of God with him, and I hope to see Frank again one day in heaven praising the Lord for that very special moment we shared in the 76 gas station parking lot in downtown San Diego when he accepted the free gift of his salvation that Jesus Christ has given all of us. Some of you reading this may not have accepted Jesus as your personal savior, but all you have to do is open your heart and let Him in.

God works in mysterious ways!


New Brother in Christ FrankThis is my new brother in Christ Frank. I had just got done with boxing class. I didn’t stick around to cool down. I needed gas, so I stopped to fill up. Frank came up and asked if I had any spare change. I said “sorry man, I’m paying for my gas with my card.” I felt a tug on my heart as he started walking away knowing I had a compartment of change in my truck, and I said “Hey, hold on a minute!” I reached in, and there was a $10 bill. I gave it to him and made him promise me he would spend it on food. He took off one of his gloves to take the money and shake my hand. We all know how cold it is today (yes, we do occasionally have bad weather in San Diego), and he didn’t want to let go. He said “You’re hands are so warm.” I told him I had just got out of boxing practice and that he could hold my hand till my gas was done pumping. He started praying, and I could tell by the nature of what he was saying that even though he believed in God, he hadn’t accepted Jesus as his personal savior, so I asked him if he had. He said “I pray, and I try to do good things, but I mess up a lot, and it makes me feel bad.” I told him my pastor was in the middle of a series of sermons entitled “God loves you – he always has, and he always will.” I asked him if he believed Jesus came to earth and died on the for his sins, and he responded with a sorrowful “yeah”. I asked him if he wanted to have a personal relationship with Jesus I would tell him how he could (we were still holding hands at this point). I said “simply repeat these words after me – “God, I know that I am a sinner, and I am sorry for the sins I have committed and I ask you for your forgiveness. I thank you for sending your precious Son down here on earth to die on the cross and bridge the gap so that I can have a relationship with You. Thank you Jesus for dying on the cross for my sins. I put my trust in you alone for my salvation, and I ask you to come into my heart and change me from the inside out into the man you want me to be, and I will follow you for the rest of my days.” When I opened my eyes, we now had about 5 people standing around watching, and they were all smiling giving me the thumbs up sign.

This is very cliche, but don’t judge a book by it’s cover. Just because he’s homeless, has crooked teeth, and didn’t smell too great, he is one of Gods children as well, and deserves to be treated like one. I believe the love of God is best expressed through the love of his people (believers) – and I reached out and shared the love of God with him, and I hope to see Frank again one day in heaven praising the Lord for that very special moment we shared in the 76 gas station parking lot in downtown San Diego when he accepted the free gift of his salvation that Jesus Christ has given all of us. Some of you reading this may not have accepted Jesus as your personal savior, but all you have to do is open your heart and let Him in.


Weight loss secret weapon revealed!


Weight Management 10 – And It’s A Rap!


Thank you all for reading my posts, or actually my professors posts that I have been posting but adding my own little commentary as well. I know I told you it was going to be an 11 part series, but my professor made some mistakes while posting his blogs just like when he was calculating my grade, haha Fabio – I know I got that A- instead of the B+.

This is getting a little scientific, but it’s the last post of the series, so I’m just going to post it and hope that you guys go back and read all posts in succession and really piece all the information together. Losing weight is difficult and requires a life long commitment to exercise and regular physical activity. There are just some basic strategies and general information about how the body works, but I think it is extremely valuable to some of you out there.

“Here is an unexpected surprise. A study conducted in 2007 to examine the effects of water on metabolism discovered that by drinking three x 17 oz. servings of cold water (from the refrigerator) on an empty stomach between meals, people actually lost weight. The energy cost over the period of a year equaled 17,500 kcal which is equivalent to 5 lbs. Think of it – 5 lb. from doing nothing, but hydrating yourself, while possibly even helping yourself curb your appetite. How did the water lead to the loss of 5 lb.? The body needed to expend energy warming the water to body temperature and had to expend energy to re-absorb electrolytes and proteins being filtered out to urine in the kidneys – this was needed in order to prevent your blood from becoming overly diluted. So what is the point being made here and over the past few blogs? The key takeaway point is that we cannot rely simply upon exercise to boost our total energy expenditure. Until we exercise harder, longer and more frequently, we need to include other manageable strategies throughout our day in order to increase calories spent. Five calories here and there may not seem like much, but it will all add up. Keep one important consideration in mind, when taking this approach. Never overwhelm yourself with too many new challenges or tasks – set 1- 3 each week, then evaluate whether you are enjoying them. If not scrap them – never force yourself to do things you don’t enjoy as it will never last. You goal is to seamlessly integrate these new activities into your day without disturbing your daily routine too much where it becomes a burden. Keep it up for 30 days and you’re developing a new healthy habit.” Fabio Comana

Not only do we expend energy warming cold water to body temperature, but during exercise, colder water actually gets drawn into cells of the body quicker than room temp water.

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