Week 8 of 24 - You are a Super Hero!

You are a Super Hero!

My grandson, Kamble, came out dressed as this super hero for a game he and his cousins were playing.  I about died laughing as he had not one, but two capes on, front and back, a sword, because all super heroes carry swords, and a pair of glasses with an oversized nose and mustache, because..., I am not really sure the signifigance of this one!  

Like most 6 year old little boys, who believe they have power when they are dressed the part, Kamble knows that with these clothes he can conquer all.  The confidence he has simply because of his belief allows him to attack all adversity, even if his adversaries are all around 4 feet tall!  His imagination turns into reality and this is where super heroes are born!

You, like Kamble, have been putting on "super hero" clothes these past 7 weeks that have been an intricate part of the transformtion happening in you.  Your cape, or capes, may not be seen on the outside, but you have bravely put them on day after day believing that you can accomplish the impossible.  You have gone from 1 mile to finishing 4.  I have heard many say they can't believe how much stronger their core is, crab walks are now something that can  actually be done, people are commenting on how good you look and the muscles they can see, and on and on it goes.  I know that it has not all been easy but hopefully you are able to see the value in your impressive efforts.   

As we move into week 8 it is my prayer that you put on your "super hero" clothes, both inside and out, and truly believe there is nothing too big for you to conquer.  Whether it be your struggle with food or exercise you have what it takes to beat it.  If you have dropped your capes, sword, or big nose with a mustache it is never too late to pick them back up with a sense of determination to win.  Don't allow defeat to be your dictator as you continue on with this amazing journey.  

You are a super hero and someone who is capable of greatness beyond imagination!  

...with man it might be impossible, but with God all things are possible.

Matthew 19:26 

Based on the book; Choose to Lose by Chris Powell the following is the schedule for this week:

Monday: low carb

Tuesday: high carb

Wednesday: low carb

Thursday; high carb

Friday: low carb

Saturday: high carb

Sunday: low carb

Kale salad recipe:
http://gimmedelicious.com/2015/03/11/greek-kale-salad-with-lemon-olive-oil-dressing/

Workout schedule:

*If there is an exercise you are not familiar with please google search and find a video that will walk you through.  It is VERY important that you maintain proper form to keep from getting hurt!

Monday: 
    Upper body, core, and cardio, stretch

        4 rounds:
        10 each arm Dumb bell rows. https://www.bodybuilding.com/exercises/main/popup/name/one-arm-dumbbell-row
        20 Sit-ups
        10 biceps curls with weight 5 -15 pounds. (Make this challenging). https://www.bodybuilding.com/exercises/main/popup/name/dumbbell-bicep-curl
        10 dips - use a bench or a chair  https://www.youtube.com/watch?v=tKjcgfu44sI

        After you have completed 4 rounds of the above exercises then complete the following:

        6 rounds:
        Bike, eliptical or rower
        5 minutes at a moderate pace - breathing hard but not out of breath
        30 sec - Out of breath, get out of your comfort zone!

*7 stretches for runners

Tuesday:
    Run, legs, core, stretch

        10 minute fast walk to warm up

        1 mile run
        50 walking lunges
        1 mile run
        50 jump rope.  Even if you don't have one you can pretend ;-)
        1 mile run
        50 scissor kicks - Do these in sets of 10 if you have to, but make them quality

        10 minute walk to cool down

*. 7 stretches for runners

Wednesday:

45 - 60 minutes of yoga.
There are many options online, or better yet, find a class to try!

Recommendations:
DVD available on amazon:  "Moving Toward Balance"  8 week yoga with Rodney Yee
You tube:  Yoga for beginners  https://www.youtube.com/watch?v=OQ6NfFIr2jw

Thursday:

    Run, legs, core, stretch

    10 minute warm-up walk, bike, eliptical

    3 rounds:
        800m (1/2 mile) run
        50 jumping jacks
        10 sit-ups
        25 box step ups - The box needs to be higher this week than it was last
        800m (1/2 mile) run
        40 walking lunges - keep your chest up
        15 scissor kicks
        25 ft crab walk forward and back

    10 minute easy walk

       

*. 7 stretches for runners

Friday:

Rest Day - Go play outside!

Saturday:

    Run, Stretch

    Walk to warm up for 10 minutes

    Run 4.5 miles! (3 minute run 1 minute walk)

    10 minute walk to cool down

    Stretch

You can do ALL things through Christ who gives you strength!
Philippians 4:13

* 7 runner stretches.
         http://www.trifuel.com/training/triathlon-training/the-7-stretches-every-runner-should-do