Getting Stronger

Quality of Life

Many of you are familiar with my basic Body & Soul core premises as to why we manage our bodies well:

Worship: How we treat our bodies is a spiritual decision and an act of worship. Romans 12:1

Leadership: It's not just about you. It is also about the people who love you, the journey you take them on and the life you model for them. 

Stewardship: ALL the resources in our lives are a gift from God which we are temporarily managing; Finances, relationships, careers, opportunities etc....and our bodies. We are responsible to do the best with what we have been given. (Lots of proverbs and parables that exemplify this)

Another related idea is QUALITY of LIFE. 

How you manage your body wisely, whether you neglect it or obsess over it can be filtered through this. Some folks do nothing and pay for it. Some folks do too much and pay for it in other ways.

Poor quality of life can look like:
You are too frequently sick and the sickness lasts longer than it should.
You are low on energy for the most basic tasks. 
You have felt poorly for so long it has become normal. You don't even remember what it is like to feel "good."
You are easily injured by simple movement.
You are hauling around way too much weight and are suffering from, or definitely WILL suffer, all the maladies associated with obesity including diabetes, heart disease, joint degradation, proclivity towards certain kinds of cancer etc....
The way you view yourself in the mirror as well as the way you view your own character as it relates to your body.
The medical costs associated with this lifestyle. Medications, co pays, chiropractors, sometimes higher insurance costs etc...
Premature illness and even death. The unnecessary and premature grief we put our loved ones thru.
There is a lot more. But you get the idea.

Poor quality of life can also look like this:
Inordinate amounts of time spent working on your body and the time it takes you away from important relationships and priorities.
Too much money spent on unnecessary supplements, memberships, exotic foods. Plus all the lost time spent on this stuff.
Being miserable on a fitness model/body builder diet that will get you into single digit body fat because you want to...? Why?
The sometimes inherent vanity and self superiority that can come with obsessing on how you look.
The temptation to use illegal drugs to get just the right "look" because everyone else you see in media has done it.
It can become your god. Your whole self image can get tied up into how you look or perform. When something happens to compromise that, and it WILL, your whole sense of value gets thrown off.
Plus a whole lot more...

Our goal is be to live wisely and well. Our bodies are just one of the resources we have been temporarily given to manage in life. There is a law of diminishing returns on either end of the neglect/obsession spectrum. It is true that to make a major change in your health it will, for a time, require a disproportionate amount of energy. But, I believe there is a heathy middle ground that brings us a high quality of life and honors the God who gave it to us. Let's all be in pursuit of that.

Why I Like P90X

Thinking this morning about this. P90X was the first program I did after having something of a mid-life, health wake up call. A friend who is a doctor recommended it to me and I bit. It was really hard at first. And it took some discipline to push through. But eventually the reward outweighed the hassle. I have now gone through it 5 times.

I am not doing a beach body (P90X) program right now just because I am exploring and doing a lot of fitness research in my learning curve as a pastor and husband/father. I am trying to find the best possible combination of diet and exercise that is also the most time/expense efficient for the long term health of my family. Also, it's just fun to learn, grow, experiment and try new things.

Here's what I think about P90X after much reflection. If you are trying to establish a new baseline for your long term health, P90X is excellent. It's tough. And 6 days a week is a hard pill to swallow. But it's worth it for a number of reasons.

It works for a variety of fitness levels. You can modify the moves to your current level.
It's tough enough for even the most experienced.
It's the most well rounded program I have ever seen for whole body training, cardio, resistance and flexibility.
It takes a minmal financial investment to engage in. Minimal equipment. (Compare that to a gym membership and hiring a trainer!)
It really grounds you in the fundementals of well rounded fitness and good exercise form as you are getting to know your body.
Very well designed in that it really forces you to pace yourself well. As opposed to a gym where you are waiting on equipment and chatting up the peeps while your heart rate drops. Most gym rats don't know what it's like to truly push themselves for an hour.
They do a very good job of warming you up and stretching you out to minimize potential injury.
It has enough variety to keep even the most ADD among us engaged.
The provided dietary systen is very, very good.

There are a lot of other reasons why it is such a good program. But for me, the biggest benefits were forcing me to a new baseline of overall fitness. I learned how to do a really challenging workout without hurting myself. I got a really good idea of what a clean diet should look like. I learned how important the overall approach to my health is regarding not just strength but flexibility, diet and metabolic stamina. Plus, I am well grounded enough in these fundamentals that I can try other things and have enough understanding of my own body and exercise form to know what is and isn't working for me.

For anyone, whether they are a beginner or older and returning to a more disciplined fitness management, I wouldn't hesitate to recommend P90X. You might need to spend 90 days with another program like Power 90 to work up to it if you are older or have significant weight to lose.  I really don't think anyone should work out 6 days a week forever. But it really is an amazing program to jumpstart a healthier life for you and the family you care for.

Your body is a gift from God. Manage it well.

For some very helpful resources - http://beachbodycoach.com/troykennedy

The Most Efficient Fat Loss Workouts

Remember, gang: For the most effective fat burning program, you really need to add resistance training. It has a much more efficient, sustained, metabolic effect on fat loss "off the clock" than doing a solely cardiovascular exercise program. When you build muscle, aside from the benefit of being stronger and more durable, you burn more calories 24 hours a day.

Muscle burns fat. Fat does not burn fat.

Here are a couple of good articles for your information:

Resistance Weight Training With Endurance Training Enhances Fat Loss

Heres another: 5 Reasons "Slo-Go" Cardio Sucks

Your body is a gift from God. Manage it well.

Body & Soul video #1

Some folks from our new Body & Soul group have asked about our home workout space & gear.

Here's a quick tour.   

Why I Use Shakeology

As a dude, especially one who lives in Kansas, I am not a particularly veggie/fruit/salad lovin' kind of guy; as are most of my middle aged dude-like cohort. I prefer the meat and potatoes with an occasional pizza thrown in. Hey, I'm just callin' it the way I see it.

I have not been unaware of the lack of good green stuff in my diet and the potential downfalls of that. I justs didn't care all that much. Heck, I take a multi vitamin every couple or days or so. Doesn't that cover me? I know the answer is "no," but bear with me.

I have had digestion problems for YEARS. Just something I have learned to live with. Acid reflux and all kinds of er...irregularity. I know...511...too much information. But necessary to the story. 

I have shared with you before how I started getting the urgency to get more fit over a year ago and got engaged in P90X, started leading groups, feeling a whole lot better, yada yada...If you haven't heard that, scroll down the page and read some of my older posts.  And with all that exercise and discipline came the recognition that I need to get a better handle on my diet and try and cut down on my body fat.

One of the things that I discovered was ...ta daaa! Shakeology! It can act as a meal replacement while getting you much needed micronutrients and a bunch of other good stuff I was never going to stuff into my diet. Each serving is like 5 trips to the salad bar. You couldn't eat that much green stuff if you wanted to, unless you have a propensity for bovine activity. (You eat like a cow.) Plus, it has a bunch of other good stuff like protein, superfoods and probiotics.

So, I figured, it is a little pricey but I will use it as a meal replacement to offset the cost. It doesn't taste great, but it ain't bad either. And I'm not doing this because I am looking for a tasty meal. If it's getting the job done, I don't really care if it tastes like motor oil. You have to endure the drink for like 5 seconds; big deal. Fortunately, it's pretty good and there are a ton of great recipes out there for variety.

My body really likes this stuff. Almost immediately, I started feeling a difference in ....not sure how to describe it....I just feel better. Like the difference between when you eat a really crummy meal topped off with too much sweet stuff and when you get a really great steak and salad without overeating. That kind of satisfaction. Let's put it this way. When I skip for a day or too, I really miss it. Kind of cool!

It has helped me cut body fat for sure. But, I got a surprise bonus. Much of my digestive squirrel-y-ness has cleared up. Without being too graphic, let's say I am much more of a solid, consistent.. uuhh..guy. (You know you are geting old when you get just a little bit excited about your bowels and the activity, therein. Lighten up on the old guy, Mr. 20-something. Your number is coming up! But, I digress.)

So, I highly recommend this stuff. It's worth trying for at least a month to see how it works for you, especially if it is hard for you to get enough green stuff in your diet. It is excellent as a meal replacement as well for cutting calories while still getting  terrific nutrition. It has been worth it for me. It might work for you. Let me know if you have any questions. I'd love to help.

Much Love,

Troy

Your body is a gift from God. Manage it Well.

 If you want to try shakeology, you can get more info here: http://myshakeology.com/troykennedy

For some very helpful resources - http://beachbodycoach.com/troykennedy

So, Why Exercise If You Don't Need to Lose Weight?

It seems all we ever hear anymore is how to lose weight. Two thirds of America are overweight or obese and the economy and medical community are heavily impacted by it. It really is nothing short of an epidemic. At least 4 of the top ten killers in the U.S are obesity related. This is a very big deal that is only getting worse. And, to make things worse, the fastest growing segment of society with this problem is elementary school age children. Yikes!!

But, if you are relatively healthy and not overly heavy, why bother? Your quality of life is pretty good and you look OK. So, why go through the hassle and discipline of exercise and healthy diet? Does it really matter?

There is more to gain from exercise than stroking your vanity. And, the long term effects of exercise are well documented. 

One thing we know about muscle is sure. If you don't use it, you lose it. That much is a gimme. Muscles atrophy if you dont use them. Even if you are a skinny couch potato, you are a couch potato. Your musculature gets weak with lack of use. This makes you more prone to injury, less durable, and likely to have circulatory issues. How many friends have you known who hurt themselves in an ad hoc weekend basketball game? From the couch to the court! And then they end up with a blown achilles! Ouch!

Another thing most folks don't know. From about 25 years of age, we all lose about 1/2 a percentage of muscle every year via basic genetics (sarcopenia.) Other studies will put it like this. From 30 years of age and on we lose 10% or more of our muscle every 10 years. Bummer! 

But there is hope, in some studies this has been shown to be reversible by as little as 3 exercise sessions a week in 20 weeks! That is good news! Strength training increases strength and blood flow to muscles, effectively and dramatically slowing down the age related muscular atrophy.  That is why it is so important to do BOTH cardio and strength training.  They complement each other and address different things. Here are some good articles for more info:

Key found to muscle loss as we age

Strength Training Prevents Age Related Muscle Loss

Another tremendous benefit to this is what you gain in energy and mental clarity; a general sense of well being, if you will. When you feel better, you feel better. Profound, I know. But true. Most of us don't even realize how much energy and general function we lack because we have accepted it as normal. One of the first things folks tell me after about a month of their program are things like; "Wow, I have so much more energy through the day" and "It has really made a big difference in my outlook." Nevermind the fact that you are disciplining yourself to do something hard that has long term benefit to you and the people you love. There is a tremendous sense of accomplishment and satisfaction that comes with this kind of self discipline. It is one more thing in life you are getting a wise handle on. That, my friends, is gold.

Exercise is proven to improve memory and general cognition in people. That just means we are thinkin' mo betta! And this, in turn, also reverses another set of degenerative effects of aging.

Another great article: 

Your Brain on Exercise

So, what do you get with this little area of simple discipline?  Increased cardiovascular health, stronger bones and muscles, stronger connective tissue, increased overall fitness, athleticism – and...drum roll please.... improved brain health and function!

I can testify to this myself. Since I have been diligent in exercise for the last year or so, I have experienced all of the above benefits; more energy, strength (went from 2 to 20 reverse grip chins in a year,) memory and a sense of well being. I am 45 years old and I'm in better shape than I was at 25.

My wife even commented the other day on how I haven't been sick hardly at all this year. Oh yeah, that is another thing we didn't mention. It boosts your immune system. This thing just keeps getting better!

Life is too short and these things are too simple and important to ignore. 

And hey, as a side benefit, you aren't embarrassed to take your shirt off at the pool. That does not suck.

Your body is a gift from God. Manage it well.

Much Love,

Troy

Contact me if you want to join my next online Power 90/P90X group at the end of January!

For some very helpful resources - http://beachbodycoach.com/troykennedy

and  http://myshakeology.com/troykennedy

Avoid the CRUD this Christmas Season!

Hey All,

Just a quick encouragement. In this season when a lot of folks tend to get sick, there are a number of things working against you. Weather, kid's, stress, social calendar, sleep get's off rhythm etc.... Nothing puts a damper on the holiday spirit like getting the seasonal cold or flu.

There are a couple thing you CAN be conscious of. There tend to be a lot of holiday goodies floating around our homes and workplaces. They are an awesome thing and part of the celebration. Just be careful not to eat too much of it. All that refined sugar tends to compromise your immune system and energy levels. And that makes you more vulnerable to the bugs that are being passed around already.

Try to stay very moderate with sweets and keep your sleep patterns as regular as you can. Stay hydrated and stay with your program. This will go a long way to keep you healthy in this wonderful time of celebration!  

Much Love and Merry Christmas!

Troy

Your body is a gift from God. Manage it Well.

 

For some very helpful resources - http://beachbodycoach.com/troykennedy

and  http://myshakeology.com/troykennedy

 

Belly Fat - More than a bowl full of jelly

This is why belly fat is such a problem. That particular area flags the likelihood of much more serious problems than how your clothes fit. It has nothing to do with vanity or some sense of cultural aesthetics. I sincerely could give a rip less about that.  This is very important. Please watch. Dr. Oz - Watch This

Your ideal waist measure should be half your height or less. i.e. If your height is 6'=72" ; Your waist should be 36 inches or less. Adults and kids. Male and female. 

The only way to lose it is to reduce your overall body fat. You can't spot lose belly fat. I repeat! YOU CANNOT SPOT REDUCE IT. Contrary to what some advertising might try to sell you.

Healthy diet and exercise is the only way to reduce the belly AND risk. Fad diets and fasts are NOT sustainable and will lead to more yoyo-ing and frustration. There are no short cuts. 

Let me know if you want help.

Your body is a gift from God. Manage it well.

Much Love,

Troy

For some very helpful resources - http://beachbodycoach.com/troykennedy

and  http://myshakeology.com/troykennedy

How to Lose a Pound.

There is no magic bullet here. But let me break some things down to give you some perspective.

I have an earlier post here that talks about diet and weight loss. (Scroll down a bit) Exercise is a great thing in many levels. But if you are trying to lose weight, the great majority of it comes in your diet. Something like 80%. 

Maybe this will help. 1 pound of body fat equals about 3500 calories. So, to lose that pound you have to expend 3500 more calories than you take in. 1 hour of weight lifting or vigorous aerobic activity, ala P90X, burns about 400 to 500 calories. 1 hour of fairly sweaty, intense exercise! (Yikes! Don't you wish it was more?)

I am about 170 pounds. So for me to just maintain my current weight I have to take in about 2500 calories. To do that, I am fairly disciplined about what I eat with an occasional splurge. Not a big deal. I work out 4 to 6 days a week burning an average of 450 calories per workout. So, if I want to lose a pound I continue this workout schedule and eat no more than 2500 calories a day. If I want to maintain, I can eat almost 3000 calories. 3000 - 500 (exercise) = 2500.

By the way, I use a great iphone app called LOSE IT! I am sure there are other android and web based resources that will do the same thing. It tracks my calories from each meal and snack as well as my exercise and goals. Very helpful.

If I want to lose 1 pound in a week I need to eat 2500 calories and workout each day for about an hour. 450 x 6 equals 2700 calories burned. Just about 1 pound of body fat. To accelerate that I eat less. If I don't workout at all I need to eat quite a bit less. (But then you miss all the other benefits of exercise. We'll talk about that another time.)

This is all to give you some perspective. Here are some foods and their calorie counts;

20 oz Coke - 220 cal.

16 oz. Starbucks Pumpkin Spice Latte - 240 cal.

1 Starbucks Blueberry Scone - 460 cal

2 scoops of Ben & Jerry's Cake Batter Ice Cream - 484 cal. 

1 Starbucks Chocolate Chunk Cookie - 360 cal.

So, in a day you might get a soda at lunch and later treat yourself to your favorite latte. Nothing wrong with that unless you are trying to lose weight.  With those two small items, you effectively nullified an hour of intense exercise. You got up early. Did the work. Sweated like crazy. Awesome! All for nothing.....unless you really scaled back somewhere else.

When you look at that muffin, think to yourself "yeah that's about an hour of plyometrics" (jump training.) Or when  you want your special, seasonal, coffee drink look at the label and ask if it is worth half an hour of intense exercise. 

If you are trying to lose more than a couple of pounds; like 30, 40 , 60+ pounds - you are looking at a major lifestyle change. Healthy changes that are sustainable for the long term. 

This isn't meant to discourage you. Don't throw your hands up and say "It's just too hard!" Lot's of folks have done this. And so can you! Do it for yourself and for the people who love you.

Here's a story of a guy who lost 200 pounds the right way!  From CNN.

Think about what you eat before you buy and do that math. That cookie might not be worth it.  

Your body is a gift from God. Manage it well.

Much Love - Troy

For some very helpful resources - http://beachbodycoach.com/troykennedy

and  http://myshakeology.com/troykennedy

Momentum

Here's a note I wrote to the Power 90/P90X team I am coaching right now. I thought it might be helpful to share more broadly.

 

Hey All,

Here's the deal. Working out successfully has a lot to do with momentum. An object in motion tends to stay in motion. An object that is stationary tends to remain stationary.

 Every time you skip a day, or 2, or 3 you make it that much tougher to get back on the saddle. It's that much easier to come up with excuses. "I don't feel like it." "I'm tired." "I'd rather do that other thing." "It's not a big deal." "Ill make up for it later." etc... and eventually we just quit. Then you have to deal with the internal knowledge/feeling that you gave up. That is something that erodes at you. (We'll talk about that another time.)

 It just doesn't work that way. Stay in motion. 90 days is not that long in the scheme of things. Get back on the saddle. 

 Give yourself the gift of following through with your commitment. Remember, you didn't commit to me. You committed to yourself and your family. It will be worth it in many more ways than just your health.

 Much Love,

Troy