Tuesday, September 30, 2014

2014.09.30 Morning Coffee

Morning Coffee: McDonald's Medium Black Coffee


6 a.m. wake-up to ensure I don't get too tired in the evening tonight. After all, tonight is date night :)


"Therefore, as you received Christ Jesus the Lord, so walk in him, rooted and built up in him and established in the faith, just as you were taught, abounding in thanksgiving." Colossians 2:6-7


Early morning motivation: Rise and Swim (Welcome to the Grind)



Meditation Techniques for People Who Hate Meditation (Fast Company)

5 Easy Ways to Get More Done (Inc.)

How Entrepreneurs Can Increase Their Productivity (Forbes)

10 minutes with wanderlust co-founder jeff krasno - steal his ideas! (lululemon blog)

Monday, September 29, 2014

2014.09.29 Morning Coffee

Morning Coffee: Starbucks Tall Bold
(last week was a Grande size. my goal is to bring down my consumption to 1 cup a day)


Insights from God's Word,

"A fool gives full vent to his spirit, but a wise man quietly holds it back." --Proverbs 29:11

"But whatever gain I had, I counted as loss for the sake of Christ. Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ and be found in him, not having a righteousness of my own that comes from the law, but that which comes through faith in Christ, the righteousness from God that depends on faith—that I may know him and the power of his resurrection, and may share his sufferings, becoming like him in his death, that by any means possible I may attain the resurrection from the dead." --Philippians 3:7-11


Adventures at the Main St Markham Farmers' Market

We picked up some fresh produce and made a delicious salad!
Inspiration: The Hundred Foot Journey

Why didn't I discover this sooner?

Koribbean = Korean + Caribbean! What a great summer business, Koribbean Girl

We happened to be here on the day of the chili contest!

We ended up trying the spicy and the vegetarian creations. Both were delicious!

Friday, September 26, 2014

2014.09.26 Morning Coffee

Morning Coffee: Starbucks Grande Bold


I woke up this morning at 5 a.m. ... then snoozed until 6 a.m. I noticed that I slept right away after I came home and felt pretty awake at 5 a.m. but stayed in bed since I thought I needed more sleep. I have a morning routine, and need a "power down" routine. I also need a reason to be up so early in the morning, so some pre-planning may be required.


"And the Word became flesh and dwelt among us, and we have seen his glory, glory as of the only Son from the Father, full of grace and truth." --John 1:14


Tonight's workout: I got some pretty good feedback on my coaching. I'll try adding mini finishers in between and think of a theme. Maybe TGIF? (Thighs & Glutes, Instant Fun ... or Impenetrable Fortress?) And I'll keep working on my flow and organization so people don't leave feeling they didn't get a workout.

Thursday, September 25, 2014

2014.09.25 Five A.M. Mornings

Morning coffee: Starbucks Grande Bold


"Blessed is everyone who fears the Lord, who walks in his ways! You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you." --Psalm 128:1-2

"A man without self-control is like a city broken into and left without walls." --Proverbs 25:28


I woke up at 5 a.m. this morning! The first of many early mornings :) I can't wait to wake up at 5 a.m. again tomorrow!

Loving life!

Wednesday, September 24, 2014

2014.09.24 Morning Coffee

Morning coffee: McDonald's brewed coffee, medium black


This morning, I woke up at 5:30 a.m. My goal is to be up at 5 a.m. on a daily basis. To build this habit, 
... I'm sleeping earlier
... I'm waking up a bit earlier each day
... I'm building routines in the morning and evening
... I wake up with a purpose and a reward (e.g. morning brew)
... I have fun along the way :)


Wisdom from Proverbs 14

v. 23 "In all toil there is profit, but mere talk tends only to poverty."

v. 29 "Whoever is slow to anger has great understanding, but he who has a hasty temper exalts folly."


Fitness updates

I recently toned down on CrossFit and heavy lifting. My focus has shifted from exercising to training. What are my goals? Why does this workout achieve? Does it align with my long-term plans?

Note: You can still "train" using CrossFit, and a lot of my friends do. The important thing is to plan and to be deliberate. For me, it is difficult to use CrossFit as part of my training as those workouts usually take a lot out of me (as they should!), leaving me little energy for my personal training goals.

And what are my fitness goals? On a high level, my goals are to move well and live a healthy life.

The implications for me include,
... Managing my workouts and rest so I have enough energy for my other commitments (work, relationships, church)
... Using the GymnasticBodies program as my main strength training program 
... Rediscovering the joy of running again
... Lifting and WODs for mobility and conditioning

For me, the GymnasticBodies program is the best strength training program I know. I've only been consistent with this for the past week, but I think the program is pretty smart. The integrated mobility and strength training works to rebuild my body from the ground up. 

I'll leave it here for now. The website does a better job explaining this than I do. I also need to get stronger and let my results speak for themselves :) Until then, happy training!