90 Day Sprint : Fitness

I talked with you about goal setting and a 90 Day Sprint in this post. 

90 days. This time period is the key. Anybody can do anything for 30 days. What usually happens after 30 days, what I have done time and time again, is that people will see results after 30 days and then get bored and try to switch things up. Do NOT do this. Stick to your plan. 90 days is a great amount of time for you to see serious results. Stick with it and you WILL be successful.

Here is one more example of one area I'm focusing on below during my 90 day sprint...

Where am I now in the area of fitness?

I've been implementing these 5 fitness rituals and now I'm feeling great, I have increased energy and no more joint pain!  Hallelujah! Now I'm ready to build muscle.

Fitness goal: Build muscle.

What’s the baseline? Where am I now? Admittedly, I'm pretty weak and my calves have seen better days. I will be taking measurements and posting results after 90 days. 

What’s the criteria for success? I'm trying to be relentlessly realistic about what my body is capable of within 90 days. I believe it is an attainable goal to see muscle definition and build at least one inch of muscle.

Success plan:

Rebounding (read more about rebounding here)  90 seconds x 3 every day

90 seconds of squats and pushups before meals and 90 seconds of squats and pushups 90 minutes after meals. This is a proven fat loss method that I will expound upon in a later post.

Leg routine  2 x wk Monday and Thursday Barre Routine here.

Arm routine 2 x wk on Tuesday and Friday Routine found here.

Ab routine   3 x wk  Monday, Wednesday & Friday Routine here.

Macros: high protein diet to feed muscle. I use the free Macros calculator on iifym.com

Feeding your muscles plenty of protein is essential to building. The rest days are just as essential for muscle growth as muscles are repaired and built during this time.

Supplements are essential. These are my two must haves.

Raw Barrel Pure BCAA

NOW Foods L-Glutamine

Cran Water. Y'all know I'm obsessed w cran-water as mentioned here.

This may seem extreme or it may seem like not enough. For me, it is exactly what I believe my body needs to see  intense results in 90 days.

Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit."-- Conrad Hilton

I hope this information helps you in your pursuit of success today. Thank you for reading.

Grace & peace,

Adoring Family

90 Day Sprint: Home Goals

I introduced the idea of a 90 day Sprint in this post. I have 3 areas I’m focusing on during the next 90 days and my home is one of them. I’m currently defining my baseline and criteria for success. Next, I will decide  which steps to take in order to move me towards success. 

I have calmed and quieted my soul... Psalm 131:2

Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don't quit."-- Conrad Hilton

Define the baseline:

I have accumulated a ton, of clutter a TON of clutter especially in the way of kids clothes. Books and paper as well. MY BIGGEST WEAKNESS IS PILES AND JUNK DRAWERS. Identifying where you are weak is a great help in overcoming. If you can identify your weakness, you can get to the root of the problem and work on resolving that issue. My biggest weakness in keeping a clean home is piles; piles of clothes, piles of dishes , piles of paper. If I can prevent  those piles from starting I can be closer to my goal of a clean and organized Home. 

Organized home criteria of success : NO JUNK DRAWERS OR PILES ANYWHERE. a place for EVERYTHING, lots of empty space and peace when I open my cupboards.

Success plan:

Daily I will tackle piles as they are forming. 

I’ll PICK ONE ROOM PER DAY to purge:

Girls 

Braden

Laundry

Mine

Carport

Kitchen and living are finished!!!👍👍👍

Once I’m finished w the inside of my house I will move to the garage and 2 sheds where we have been storing our items from our original homestead. 

For 90 days I will give myself 90 minutes per day to work on this. I’m confident that I will have made an extensive amount of headway at the end of my 90 day Sprint. I’ve already grown leaps and bounds and I’m excited to see where we are at the end of this. I hope this helps you see a concrete idea of how a 90 Day Sprint works. I plan to post photos at the end of the 90 days. 

Thank you for reading. 

Grace and peace,

Adoring Family. 

Crush Your Goals With a 90 Day Sprint

Have you ever heard of a 90 day sprint? It is a method of goalsetting when you choose three different areas of your life and you focus on getting massive results in those three areas. You determine your baseline and what the threshold is, define your criteria for success, and then you make a detailed plan to see results. The last thing to do is take massive action to achieve these results. Success leaves clues.  Successful people set goals and then they take immediate action.

Pick only three areas at a time for your 90 day sprint. Too many things to focus on causes you to completely lose focus. Write your three areas down.

Where are you now? Determine your baseline, where are you currently in these three areas? Your baseline determines your current threshold. My husband explains that in order to improve something you need to have a threshold to judge it by. One definition of threshold: The point that must be exceeded to begin producing a given effect or result or to elicit a response.  

Next, define your criteria for success. Write down what success means to you in each of your three areas.  How will you measure your success? During the 90 day sprint, you want to encourage yourself by actually seeing results. On day 30 you must have a concrete way of measuring success. Perhaps you are trying to add muscle to a specific area in your body. The obvious choice would be a body measuring tape. Start our w before measurements and each week record your current measurements. With a proper lifting and eating plan you should begin to see a measurable result by day 30. Hopefully that spurs you on to continue to day 90. 

Create a detailed plan to get you there in 90 days. Do this for each of your three items, determine what action you need to take in order see your desired results. Write it down and then take IMMEDIATE, massive action. 

90 days. This time period is the key. Anybody can do anything for 30 days. What usually happens after 30 days, what I have done time and time again, is that people will see results after 30 days and then get bored and try to switch things up. Do NOT do this. Stick to your plan for 90 days. Push through the boredom, lean into the hard and you will surpass the majority who set goals, start a great plan but give up before they reach the finish line. 90 days is a great amount of time for you to see serious results. Stick with it and you WILL be successful.

Successful people are always moving forward and always seeking improvement. I’m seeking succes in three areas of my life today so I am defining my threshold, determining the criteria and making a clear action plan. I've already taken action on every single area as of the time this post is published. This gives me a great feeling of accomplishment and encouragement to press on. I will be posting about each area I'm working on in the coming months. 

I hope this information helps you in your pursuit of success today. Thank you for reading.

Grace & peace,

Adoring Family

Productivity Hack: The 80/20 Rule

Can you really put in minimum effort and get maximum results? The Pareto Principle states that  80% of the effects come from 20% of the causes. An Italian economist named Victor Pareto came up with this idea when he was observing his pea pods and noticed that 20% of his pea pods produced 80% of his peas. He then made the observation that in Rome, 20% of the population owned 80% of the land. You have likely seen this in you own life.

- You wear 20% of your clothes.

- 20% of the workers do 80% of the work.

- 20% of your blog posts get 80% of your views.

This is an approximate number and you may sometimes see the percentage as more 70/30. The fact remains that you will typically find a smaller ratio of action producing the greatest results. 

How and why should you use the Pareto Principle when goal setting? The fewer things you have going, the more energy you will have to give to those things thus the greater you will perform. Set your goals and you will notice that out of 10 items on your list, generally 2 will yield the most results. Unfortunately, most people will focus on getting to the 8 that don't yield the largest amount of results. Set your goals and focus on the few activities that have the biggest payoff and reward. The result:  Minimum effort = Maximum reward. Resist the temptation to cross the small things of your to-list first. Focus on the HIGH VALUE tasks.  Ask yourself what two or three things, if accomplished today, will make me feel successful and satisfied. Next determine how you can go all in on those tasks? Crush those top two first, delegate the rest or try to quickly complete them in a small amount of time. Remember, tasks expand to  the time we allow. Allow the most time for your top two or three tasks.

Applying the 80/20 Rule

Spiritual Life: 

Think of all the things people do that they think will grow them spiritually.

- Reading the Bible

- Daily devotions

- Memorizing Scripture

- Journaling

- Going to church

- Listening to sermons online

- Attending women's weekends. 

- Meeting with a mentor

- Reading Christ centered books

- Worship music 

All of these things are fantastic and have grown me Spiritually. I have found the major Spiritual growth that has occurred in my life has come from 3 things: my one on one time reading God's Word, spending time in prayer (typically journaling), and meeting with a mentor. I have experienced growth from the other things on this list but the majority of my growth comes from those 3 things. If I am not careful I find that things that aren't really growing me Spiritually start to take precedence over the main thing. Have you ever heard, "Keep the main thing the main thing?' That applies here. If you want to see true spiritual growth you will find that two or three things yield the most growth in you Spiritual Life. In this instance, I am not saying not to do the other things but I'm trying to point out that you will find 80% of your personal growth indeed comes from 20% of the activities on this list.

Parenting:

- Quality time/ playing with my kids

- Teaching my kids

- Bible study/character development

- Hygiene

- Chores

- Finances

- Wash clothes

- Cooking

- Refereeing (you know it's true)

- Discipline

This is an easy one for me. The most important two things on this list are quality time and character development. I can never get this time with my kids back again and the more time spent playing with the children the more bonded they will be to me and the more they will listen to me. That is the first and most important thing to me. the second is character development. I think it is important to impress the things of the Lord on my children's hearts  and everything else will fall easily into place.

 

Fitness: 

Health is a priority and we have tons of lists that help us strive toward that goal. I have a series called Ten ways to Tone up in Ten Days. Here are the ten things on that list.

1.Rebounding (Mini-Trampoline)

2.Cran-Water (100% Cranberry Juice mixed with water)

3.Weight Training

4. No Sugar

5. Psyllium Husks (1 TBSP mixed in Almond Milk)

6. Raw Carrots For Mid Morning Snack

7. Two A Days (and my After Baby Ab Routine)

8. Savory Green Smoothies

9. Limiting Dairy

10. Warm Lemon water or Apple Cider Vinegar Drink

When I look at the list I can instantly see the top ideas that help me the most. Number one is no sugar and number two is rebounding. If I had to add a third I'd say weight training and then the cran-water. The point is, if I am getting overwhelmed looking at that long list then I pick two or three and just go all in. I have discovered a new fitness hack that I believe is highly effective and is non-negotiable to me and that is the supplements I purchase from Amazon that I mentioned in this post (no not a muti-level marketing thing). 

Housework:

-Declutter

- Make bed

- Spray counters/wipe down surfaces

- Sweep/mop

- Clean bathrooms

- Laundry

- Dishes

- Clean toilets

- Clean bathtubs

- Wash windows

Easily the most important tasks around the house are decluttering, laundry and dishes (and the ones I expend most of my effort on). Of course I must do the others but I can delegate those and focus my attention on the most important ones that get out of hand if I don't work on those.

I could elaborate further but you get the idea from the few I have mentioned. Again, this equation is approximate and you will see that it varies a little but the idea is the same: What are the two or three big things I can focus on today in order to be more productive? Identify them and do them well.

Thank you for reading. 

Grace &peace,

Adoring Family

 

Linking up with Whitney, Erika and Andrea.

High 5 for Friday

Adoring Simplicity

 

Hello everyone. Today I would like to share a video with you that has greatly inspired me. Our family has been on a journey of simplicity for a little over a year now. We are purging items in our life that do not promote joy or peace. It is an ongoing process and it has been interesting to see what this journey has morphed into. I cannot wait to share some of the further details as plans progress but for now, please enjoy this video.

 

 

Grace and peace, Adoring Family

 

Am I Busy Doing The Right Things?

We are in an insanely busy season right now (isn't everyone?). There is so much in this life to distract us. There are trips to take, home projects, schooling endeavors, church plays, gardens to tend, baby chicks that need attention, playdates, field trips, grandparents who need to hold our babies and graduations. 
 

When our schedules are so full we must ask ourselves, "Am I Busy Doing The Right Things?"





Evaluate the items in your day and determine their lasting value. What are the most important items that need attention in life? I ask myself if there is any eternal significance in what I am doing? Am I tending to relationships and cultivating friendships? Am I solidifying my children's self worth and deepening their knowledge of the Savior? As much as I love doing dishes, laundry, decluttering and cleaning the house (ha!), can I stop for a game of chess with my daughter or to put together a Lego man for my son? Am I doing the things that I will be be thankful I did when I look back at my life twenty years from now? Life is but a vapor and it is too short to live with a long list of regrets.

 

One of my personal prayers is that I will always remain teachable. I find the Lord uses unique teachable moments in my life.  I was not prepared for the sobering moment that struck me during Mr. Banks and Bert's song the first time I saw Mary Poppins as a parent.  It saddened me to think that it could ever being too late to give that spoonful of sugar to my little ones. Of course I will always be available for my children in whatever capacity I am able. I just don't want insignificant pursuits to interfere with what is most important in my life and that is my family.

 

A man does have dreams, as Mr. Banks so eloquently articulates (and mommas do as well) but at what cost? Perhaps we can build these dreams together. It may take a smidge longer but what is that in light of eternity? What do you want to be remembered for? How can you make each moment count?

Life will always be busy. Are we busy doing the right things?

 "So teach us to number our days that we may apply our hearts unto wisdom."
Psalm 90:12

Grace and peace,
Adoring Family

2 Keys to Success

My dear husband is the inspiration for this post (and let's be real, most things in my life). He possesses a unique wisdom, character and integrity. I cannot tell you how many times people have called upon my husband for his perspective which he graciously offers with humility. I am so thankful the Lord saw fit to make me his wife. They say you become like the one you are with and I couldn't be more honored than to become like my man.
 

Manly men :)

 

We recently discussed two things that were on his heart:
Be intentional and deny yourself.
He believes these are the keys to success in all areas of life.

Face your day with intention. Deny yourself, press on with diligence. This applies for home, church, school, family, friends, work and health.

Be intentional

My husband always says to begin with the end in mind. Luke 14:28 says, "For which of you, intending to build a tower, sitteth not down first, and counteth the cost, whether he have sufficient to finish it?" 

Think of the end of your day, what would you like to have accomplished?  My husband says, "Failure to plan is a plan to fail." Write your goals down. This ensures you will not forget them or get distracted. Create a schedule and fit those goals into time slots throughout your day. Pray for strength, grace, and discipline to carry out your tasks. "Commit your works to the LORD And your plans will be established." Proverbs 16:3

Being intentional is not only reserved for our "to do" lists. What attitude will you exude? Determine before the days starts what type of character you will display. Same goes for health and fitness.

A healthy strong body requires nutrient dense, healing food and a steady workout schedule. 

At the end of the day, I want to lay my head on my pillow knowing that I served my family joyfully and healthily. I begin my day with the end in mind (actually my plan usually starts the night before but that's another post)."Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope." Psalm 16:9

Deny yourself.

To be intentional we will be faced with the decision to cave in to our desires or deny ourselves and press on to reach our goals. Luke 9:23-24 says, "And he said to them all, If any will come after me, let him deny himself, and take up his cross daily, and follow me."  

We are called to deny ourselves. We are not to be weary in well doing for we are promised to reap in due season if we press on as promised in Galatians 6:9.

There is a glaring difference between writing goals, making a plan and actually following through and putting that plan into action.  Believe me, this momma struggles to sit and indulge my flesh. "I discipline my body and make it my slave," as 1 Corinthians 9:27 says. If I begin with the end in mind it will be easier for me to push myself to put the dishes away when I would rather snuggle up and watch "I Love Lucy" or deny myself something to eat that I know will make me feel sluggish and instead, opt for the healthy treat that energizes.  

I believe as parents

we are called consider our children's needs before our own.

 Philippians 2:3-4 "Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; ⁴ do not merely look out for your own personal interests, but also for the interests of others."

This calls for self denial. We are to serve our families as a whole before serving ourselves. This does not mean we neglect our own needs but we must plan carefully to ensure all needs are met.

 This is how we know what love is, Jesus Christ laid down His life for us. So we ought to lay down our lives for our brothers and sisters. 1 John 3:16 

 

Deny yourself. Be faithful in the little things. Be steadfast, abound in the work of the Lord and know that your labor is not in vain (1 Cor. 15:58). Whatever you hand finds to do, do it with all your might (Ecclesiastes 9:10)!

 Please understand, there is balance in all things. This doesn't mean we never have down time or enjoy an occasional slice of cheesecake. We merely understand that in order to achieve our desired results, we must face life with intention, self discipline and a preference for others. I hope my husband's wisdom is impressed upon your heart today and that you find the same value and inspiration in his words as I do.

Grace and peace,

Adoring Family

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