Back from Israel
By · CommentsWe made it back from Israel despite the craziness happening there. Spent about 8 days or so. It was a great trip and memorable but also great to be back home after being on the road for almost 2 1/2 weeks.
Here’s a few pics. More will be posted soon…
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- Sea of Galilee
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- Garden of Gethsemane
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- Empty Tomb!
New Year’s Quote
By · Comments“There is a price to be paid for achieving anything worthwhile.”
Well 2009 is here. I’m sure you’ve set some goals recently or have been setting them for awhile. Well now the rubber meets the road. It’s January. Goals are great if they help you achieve something. The problem is many of us are great at setting them but not willing to pay the price. Are you willing to pay the price to reach your goals? If not, they’ll quickly drift in the past.
First you should determine - What’s that price look like for you? Think about this and jot it down. Now ask yourself, realistically can you make these things happen and if so, are you willing to pay the price? Being able to and actually doing it are two different things. If not, go back to the drawing board and set some new goals and be ready to “pay the price.”
Need some help with goal setting? Check out these previous posts: Part 1, Part 2, & Part 3.
Calories In vs Calories Out
By · CommentsHad some questions recently about this so thought I’d take a couple minutes to clarify some more.
The basic science of weight management comes down to this. Calories In vs Calories Out (calories in being calories you consume and calories out being calories you expend or burn). If these 2 numbers equal each other, your weight doesn’t change. If one is more than the other, you will gain (calories in) or lose (calories out) weight.
Calories are actually energy for your body and are a good thing(for the most part). You need a certain amount of calories (energy) to survive. Your body is smart, though so when you consume extra calories (energy), your body stores this energy as fat so it can use it in the future (survival) if there was ever a shortage of calories. That’s why an overweight person would survive a lot longer without food than a skinny person. They have a much larger store of energy.
So here’s the deal: if you’ve gained weight this past year or 5 years or however long, the bottom line is you’ve consumed more calories than you’ve burned, consistently over time. Your current body composition is actually the result of what you’ve eaten and expended over many years. In order to lose weight, you have to create a consistent caloric deficit until you reach your goal. So manage your calories in (how much you’re eating) and increase your calories out (exercise and muscle) and you’ll be on your way.
Don’t lose your momentum…
By · CommentsWell you’ve been putting it off and now you’re motivated because 2009 is days away. It’s time to start thinking about New Year’s Resolutions. Exercise and your health has been slipping away over the holidays so it’s time to kick it in gear.
Honestly though, chances are you’ll probably start strong and then die down pretty quick. Historically early January is usually the busiest time of year in workout facilities. It’s crowded at first but most people last a couple weeks. You’re motivated but working out is hard and you might not see results. Thenyour busy schedule kicks in and then before you know it, winter is over and nothing has changed.
Well I have a solution for you. Bootcamp. Honestly, you need the accountability to last. It’s tough working out by yourself. I struggle with it myself. Also, it’s affordable but you also have a financial investment so it’s not as easy to skip. It’s makes workout time a priority for you. It’s already on the schedule. You’re not wondering when you’re going to squeeze it in. And the time is early so you start the day out right which also sets the tone for healthier choices that day. And it takes the boring out of working out. I’m a firm believer because I know it works for people.
Not sure? Come try out the 30 minute Teaser class for FREE on January 5th. You can check out the details here and here. Don’t lose the motivation and momentum you’ve got right now…
Anniversary!
By · CommentsToday is my 6 year wedding anniversary. 6 and a half years ago I asked Rachel Marie Scoggins to marry me. She said yes!! I thought I loved her then but today the love for my bride of 6 years now is so much deeper. Who says marriage gets old? Yes I’m in love and marriage keeps getting better.
And today we are renewing our vows in Israel. I can’t think of a better way to celebrate. We are very blessed! Details soon…
January Bootcamp is coming…
By · CommentsKick off the new year right. No more procrastinating. No more excuses. Gear up and let’s go…
Merry Christmas from the Buhler’s!!
By · CommentsWhat a great time of year to celebrate Jesus and all that He has done. We are very thankful. God has been very good to us. Merry Christmas from the Buhler’s!!
Some Christmas exercise
By · CommentsIt’s the holidays so take a few minutes to sneak some exercise in today. The calories are pouring in. Yes you’re eating a lot of crappy high calorie food. I don’t expect you to avoid everything. It’s Christmas and a great time to spend with family and you shouldn’t live in guilt but I do want to encourage you to get some exercise in today. The best thing is to get a workout in before your big Christmas meal because afterwards, your productivity level can go way down.
I’ll be going for a run and doing some pushups and other bodyweight exercises. You don’t need a gym or any equipment. Just some space to run, squat, lunge, pushup, situp, crunch, jump rope, etc. Challenge yourself and get your heart rate up.
So do it today. Get some exercise for 15 minutes (minimum) before your big meal. I promise, if you don’t make it a priority, the day will pass by and many calories later, you’ll be full and tired and will wish you had squeezed it in. Seriously 15 minutes is nothing. You can do it. And maybe you can even get an extra walk in with the family after your meal. It’s great family time and some more exercise. Make it a priority. Commit to it now. You need it and you’ll be glad you did.
And the ultrasound says…
By · CommentsRecently we had our first ultrasound done (my wife is pregnant with our first baby). And we got great news - we’re going to be having a baby girl! I’ve said it already: I’m in trouble and need to buy a gun now to protect her from all those boys one day :) Seriously, though, we’re excited and here’s a few pics. Technology is amazing…
Burn calories, not electricity!
By · CommentsWhenever you have a chance this time of year remember this phrase, “Burn calories, not electricity!” So make a commitment to not taking any escalators or elevators and look for opportunities to burn extra calories. You’re eating plenty of them so you have some to spare. What might that look like, well:
- Take the stairs.
- Walk if possible or ride a bike
- Take the stairs again.
- Park further away.
- Checking the mail? Turn it into a walk or jog down the street or around the block.
- Turn the walk you have to take across the parking lot into a slight jog. (This is a time saver, too!)
- Take the stairs again.
- Take another lap around the store at a quicker pace before you check out.
- Just walk over to the other store in the same shopping center. Don’t move your car. Seriously.
There’s a few to get you started but there’s lots of other ways. Anything to get a little extra work in and increase your heart rate. Cutting back on calories is very tough this time of year. We’re surrounded by unhealthy foods so disciplining yourself here can offset some of the “Holiday Fatness” that’s happening. Feel free to share any you’re trying. Remember every calorie counts!
