Today was another good day for the 30-Day challenge geared towards physical and spiritual wholeness. For those of you who have joined the challenge, keep up the good work and keep at it! It will be so worth it for your overall physical, mental, emotional and spiritual state of being. Here’s how today went:
- Fitness: Today I decided to focus on my upper body since I worked out my legs and abs yesterday and I have to admit that I am feeling quite sore today! This is often the moment when you feel you should take a break from exercise for the day but I find that one thing leads to another and before you know it, 2 or 3 days go by without any exercise being done. In addition, I almost missed my window of opportunity to exercise today as I was studying for the MCAT and didn’t notice the time go by. I was tempted to say “well, it’s getting late now, how about we pick up on the exercise tomorrow”. But I decided that was not a good enough excuse. So I decided to stick with the challenge and do upper body strength training today. I warmed up on the elliptical machine in our basement for 10 minutes. The elliptical is a great exercise machine if you have sensitive knees like mine that can’t handle a treadmill. I do find it a bit monotonous though so I multi-tasked by studying some flashcards for the MCAT at the same time. I then did some arm stretches and did the following weight exercises using 8 to 10 pound weights for 3 sets of 10 repetitions each (which lasted about 25 minutes in total): bicep curls, overhead shoulder presses, and lateral shoulder raises. I also did tricep dips using a chair and modified push-ups (knees on floor). Today, I could only manage 2 sets of 8 reps for the push-ups. I’m sure this will get better with time and consistent workouts. In between sets, I walked briskly on the spot, did knee raises or multi-tasked and folded laundry for about 60 seconds. If you are thinking of starting weight training, it has significant benefits such as improved muscle strength and reducing the risks of osteoporosis later in life. All-in-all, a good day on the exercise front!
- Nutrition: I decided to research the impact of natural sugars in the diet (from fruits, milk etc.) and it seems that these natural sugars are not much of an issue (within reason of course). The issue is “added sugars” like white sugar. I stopped adding sugar to my tea a few years ago and although it was difficult at first, I soon got used to it and hardly miss it now. I still like to eat chocolate and cheesecake now and again which is fine so long as it does not become a daily habit! In terms of my goals for today, I went over my calorie limit by a whopping 500 calories! I’m not sure how this happened but it could be that I am more hungry with the added exercise. So, I’m going to weigh myself at some point just to make sure I’m not gaining too much although gaining some weight would be great! Sugars were a little over the limit again because of fruits and milk but I’m not too worried about that since these contain natural sugars. So I’ve decided I need to increase my calorie goals in MyFitnessPal since I seem to be needing more calories than I thought.
- Spiritual: Enjoyed my time with God this morning and I wanted to share a song I have come to really love singing and playing on the piano. It’s called “At the Cross” by Chris Tomlin and here are some of the words that really touch me every time I sing them: “There’s a place where mercy reigns and never dies, There’s a place where streams of grace flow deep and wide, where all the love I’ve ever found, Comes like a flood, comes flowing down. At the cross, at the cross, I surrender my life, I’m in awe of You, I’m in awe of You. Where your love ran red and my sin washed white, I owe all to you, I owe all to you….Jesus”. This song constantly reminds me of God’s unfailing grace towards me. There’s nothing I could ever do that would make God love me any less. That’s unconditional love right there. I came to understand this better once I had kids of my own. Even though parenting can be difficult at times, it also brings so much joy and although the kids may drive us nuts sometimes, we can’t help loving them. It’s an in-built, unquestionable, and unshakeable love. My devotional time concluded with finishing up the book of Philippians. I came across some verses that really encouraged me, particularly as I’m preparing to sit the MCAT and apply to medical school, and there are days when the whole process can feel overwhelming. “Do not be anxious about anything but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding will guard your hearts and your minds in Christ Jesus.” Phil. 4:6-7.
Day 2 of the 30-Day Challenge is done!…. I’m going to try make it to the pool tomorrow for Day 3 of the challenge! For those of you who are doing the challenge with me…..keep going! You can do it!