The Importance of Challenging Your Muscles

Hello everyone!!

First of all, I just want to thank you so much for your endless support in pretty much everything I do here!  Whether it be regarding a fun recipe, a killer workout, or even things pertaining to the ups and downs of life, I know that you were all put in my life for a reason.  I hope that you aren’t the only ones blessing me, but that I can do the same in return.

And…the reason for my sentimental intro today?  You will find out at the end of the post, and I hope you will make it that far.

As for the last post, I thought it was pretty funny that most of you agreed on Finnigan’s resemblance to Greg.

Sophia’s comment about her thinking that Finnigan is really handsome and mushi-ssuh (Korean word for “cool, awesome, suave”) cracked me up.

I also thought it was so interesting to see the resemblance between Emma and Pocahontas! (She said so herself)  Don’t you think so too?  Perhaps it’s just the long, gorgeous hair.    Anyway, this was all in the name of fun and I had a great time reading your comments y’all!

Fuel Yo’self

Coach’s Oats cooked with banana pieces, frozen blueberries, almond milk, water, cinnamon, chia seeds, and vanilla

This morning, I not only craved oats like a pregnant woman craves pickles dipped in ice cream and ketchup, but I had in mind that I had to fuel myself with something substantial and nutrient dense.

I had this amazing bowl of oats with a side of the Hazelnut Creme Godiva Coffee from the Foodbuzz Fest.  The oats were topped with full-fat coconut milk, Dalfour’s Black Cherry  fruit conserves <—so delicious, it’s gone within 2 weeks between me and my mom!  Sunbutter, coconut butter, and some of the raw carob treats that I had leftover.

Errr you better believe it left me satisfied and fueled properly!

So, why am emphasizing on eating nutritious food today even more than usual?

Well that’s because yesterday I came up with a killer workout; I am feeling the repercussions of it today and I cannot help but walk like a penguin.  *waddles around*

According to various sources, high quality oats like Coach’s can be really good for our bodies.  Yes, I am sure you’ve heard of its fibrous benefits as well as its cholesterol lowering profiles, but did you know that it’s extremely helpful for muscle recovery?

“Oats provide a blend of carbohydrate, protein, vitamins, minerals and fibre. The type of carbohydrate found in oats  digest very slowly meaning you stay fuller for longer and helps maintain consistent blood sugar levels.  When trying to build muscle an abundance of carbohydrate is needed in the diet to help fuel intense workouts and ensure that any protein consumed is used for repair and growth as opposed to being used for energy. Oats carry various health benefits and have been linked with lowering cholesterol levels and helping to prevent heart disease.” [Source]

So there you have it, folks!  Next time you are challenged by a workout, make sure to fuel your muscles with foods that are good for your body.

Bi Tri Shoulder Exercises

My total time:  24:00

I did these in 5 sets of 5 reps.

1.)  Seated dumbbell presses-  20 lb. each hand

2.)  Shoulder lat raises with dumbbells-  10 lb. each hand

3.)  Preacher curls-  20 lb. barbell

4.)  Seated dumbbell curls-  15 lb. each hand

5.)  Tricep dips on the dip bars

I rested for about 20-30 seconds between each set and exercise.

Walk Like a Penguin Interval Workout

Time:  50 seconds maximum work+10 seconds rest                   Total Time:  12 minutes

1.)  10 Mountain Climbers & Jump up-  4 reps, 3, 2.5

2.)  Jump lunges-  28 reps, 24, 24

3.)  Deadlifts with barbell-  14 reps, 12, 9  (Used a 40 lb. barbell)  <– Be careful with this exercise and watch your form!

4.)  2 Pulsing Squats & Jump up-  14 reps, 15, 15

***For all of my intervals, I use the Gymboss Timer.  You can also use a free computer site that offers a self-timer.

I performed the arm routine plus this additional cardio and leg interval workout.  Ever since my gym membership started, I’ve been using the Stepmill and treadmill for my legs and cardiovascular strength.

Nevertheless, I am a firm believer that our muscles constantly need to be challenged on different levels and types of movements.  For example, if all I do is run, then my muscles will get used to that same repetitive motion; however, if I use weights here and there along with some explosive exercises, then my muscles will be shocked and challenged for the better.  Seriously, I walked out of the gym waddling and smiling all at the same time.

Cousin Jerry

Now, on a very serious note…I just want to ask you all for prayer!  I am not asking you to pray for me, but for Greg’s cousin Jerry, who lives in Kansas.

I won’t go into many details, but Jerry has been severely handicapped all his life.  The irony that tugs at my heart is that Jerry is the sweetest and most joyful individual I have ever met.  I mean, he’s pretty much the epitome of somebody who rejoices in the desert.  I met him two Christmases ago while I visited Greg’s family in Kansas.

Never in his life has he gone out of his house, with the exception of a few doctor visits when he was younger.  But just yesterday, he was rushed to the hospital because he was unresponsive.  The doctors have come to the conclusion that he may have kidney failure.  He currently has 50/50 chance to live, and although I am a firm believer that nothing in impossible for God, He still wants our thoughts and prayers on behalf of Jerry.  Like I always say, “do your best and God will take care of the rest.”  I know that I’m making it sound simpler than it really is, but this is one of those situations in which we just have to sit back, pray, comfort those who are involved, and trust that God will do His thing.

I also don’t mean to be a downer with such an intense story!  But the irony is that yes, this is a terrible circumstance and all, but despite that fact, I know that everything is in the Lord’s hands.  And in the end, only He knows what the future holds and what’s best for Jerry.

Earlier today, some bloggers were so kind as to lift up their prayers for him, and that in itself made my day!  If Jerry were able to read those messages, I am certain that he’d be grinning from ear to ear.  And in the light of this difficult time for Greg’s family, I know that there is hope that only God can give–and for that, I am infinitely grateful.  More than anything, I’m sure that Jerry would still rejoice even in the midst of this trial.  Because that’s how he is.  He’s a thankful individual who loves life and loves Christ to the fullest.   So thank you in advance.

“For momentary, light affliction is producing for us an eternal weight of glory far beyond all comparison, while we look not at the things which are seen, but at the things which are not seen; for the things which are seen are temporal, but the things which are not seen are eternal.” ~2 Corinthians 4:17~

**Update:  Jerry was responsive this morning and asked for water, and then a Pepsi…! Haha!  Awesome.  Thank you so much for your prayers!!!**

Love,

Ellie <33

Tagged as: Artisana Coconut Butter, coach's oats, faith, fitness, God's grace, Godiva's coffee, gymboss timer, lower body intervals, praise, proper nutrition, relationships, Sunbutter, upper body, workout routines