Setting Realistic Goals for the Journey

By Don Otis

What is on your “bucket list?” If you saw the film starring Morgan Freeman and Jack Nicholson, you know what I mean. What do you want to accomplish in life? What habits do you want to change? As the old saying goes, “If you don’t know where you are going, any road will take you there.” In fitness, as in any area of our lives, spiritual, intellectual, emotional, change must be intentional.

As a personal trainer, I know how important goals are. We need to define them so there is no ambiguity. For example, I reached the summits of two 14,000-foot peaks in Colorado this weekend. My long-term goal is to do all 54 of them in the state. While it is a lofty goal (pun intended), it is achievable. Maybe your goal is to lose 15 pounds or to finish a 5 K run. Whatever it is, start now, start slow, and be realistic.

In two weeks, I will tick off another item from my own bucket list. It is the Pikes Peak Ascent. Ever since I first read about this race, I wanted to do it. It is a 13.3-mile race to the top of 14,110-foot Pikes Peak. I realized earlier this year that if I was ever going to get it done, I had better sign up for it now. What do you want to accomplish?  Write down some goals for yourself. Then, tell someone who will hold you accountable.

Bigger goals take littler steps. For example, if you want to run a marathon, you have to start with what you can do–shorter runs. You need a plan. You need direction. Because we live in an instant-everything society, we want our success to be easy. The things in life that mean the most to us rarely come easily. They take work. They require sacrifice.

A week ago I did a 10-mile training run at 10,000 feet in the pouring rain. It was no fun. I was cold and muddy. My knees ached. My quadriceps screamed. In reaching for any goal, we learn to push through discomfort and excuses. There will always be distractions. Expect resistance. Expect setbacks. Expect to feel lousy some days. Keep your eye on your goals. No one will ever care as much about whether you reach your goals as you do.

To get you going with goal setting, keep these principles in mind:

1.Your goal must be achievable. If you set your goals too high, you will become discouraged. It is better to set realistic goals that you can meet within one to three months. You can always revise and rework your goals.

2.Your goal must be measurable. Be specific. For example, “to lose weight” is not specific. It is better to say, “To lose 10 pounds in two months.”

3.You must have a plan. How will you lose 10 pounds in two months? Write it down. This can be as simple as saying, “I will walk 30 minutes a day five days a week.”

Be patient. Be consistent. Remember that anything new takes time getting used to doing. Our lives are short. Our bodies are wearing down, but God calls us to be stewards of this marvelous machine.

Don S. Otis is the author of Staying Fit After Forty and a personal trainer living in Canon City, Colorado. He can be reached at Don@veritasincorporated.com © 200

The Smell of Fresh Bread

By Julie Cosgrove

In the town where I grew up there was a bread factory. During the Viet Nam War years, that factory received a contract to bake for the troops.. The aroma of freshly baked bread penetrated for blocks each day, weekends too, spreading out into business parking lots, playgrounds, and neighborhood backyards. Whenever the folks smelled the bread, they thought of the troops.

We’d pass the factory on Sunday mornings as we drove to church. As soon as we got within a mile or so, the aroma would fill the car. Our mouths would water at the very thought of those loaves  meandering slowly on the maze of stainless steel carousels from the oven to the  packaging area, gradually cooling, giving off that enticing whiff of heaven.  

Read more

Red Badge Of Failure

By Jane Thornton

When I was in second grade and my sister was in kindergarten, I wielded my red pen with great delight. I brought home spare work sheets, determined to enlighten her with whatever I had learned. I remember that each large scarlet X, showing her the error of her ways, warmed my bossy little heart. All signs indicated that teaching was in my soul.

Last night, grading quizzes for my senior English class, I brandished a green pen—it’s less threatening to student psyche than red. Each slash through an incorrect answer elicited a hiss of disapproval or a groan of frustration. As the number of Xs mounted, my shoulders slumped. If my students failed, I failed. What made me think I should be a teacher?

Read more

Summer Is Over, Now What?

By Don Otis

For many of us, summer is filled with activity. We take vacations. We get outside. Then comes the fall and we scramble to fill our woodshed or prepare our garden for the dormant winter months. Aside from shoveling snow, our winter workouts consist of channel surfing or shivering to stay warm.

I lived and worked in North Idaho for fifteen years. When I first moved there from southern California, it was an adjustment. I spent many of my evenings at a gym, playing squash, swimming, running or lifting. Then I discovered running outside, even in the snow. I took an old pair of running shows and placed about eight short flat-headed screws around the parameter of the sole. The screws give traction on the snow and ice, a bit like having studded snow tires.

Read more

Our Weakness, His Strength

By Keisha Bass

It’s my belief that there is no way you can kick any addiction without the help of the almighty God. He knows exactly what you need and exactly when you need it. We may take ourselves through a great deal of unnecessary stress and worry behind our current situations, but we must keep our eyes on Him. (Matthew 6:33, NIV) We must also remember that He is forgiving, loving, and merciful. Whether it be drugs or alcohol, cigarettes, food, shopping, self-pity, and the list could go on and on AND on. He helps us through ALL things.

I am a recovering drug addict and in my weakest moments, I called out to God. It was like I had tried everything else, and I had to really get broken down to fall on my knees and cry out for Him. I pray that you don’t have to experience “rock bottom” to get set free, but sometimes it’s the only thing that can open your eyes. God is made strong in our weakness. He broke me down, so He could build me up. And just as He did for me, He will be there to pick you up and dust you off. But then you must do your best to turn from those ways. The struggle is just that, a struggle, but lean on God and He will see you through.

Read more

« Previous Page — Next Page »