now browsing by category
October 17, 2013
‘If anything matters, then everything matters.’ William P. Young
I’ve blogged about it before: consistency. To be consistent means “always acting or behaving in the same way; of the same quality; continuing to happen or develop in the same way” (source). In a world where the next iPhone comes out moments after the previous one, where technology changes happen in the blink of an eye, where commitment to jobs and families varies, consistency is something we don’t always see modeled.
I’m so grateful for my parents and the consistency with which they raised my brother and I. They were fair, never (appearing, anyway) playing favorites and disciplining us when we needed it and being quick to praise as well.
We had consistent family times, eating dinner every night together at the table. My dad called our neighorhood friends, Morgan and Jordan, “the sharks” because they would ride their bikes in circles in the street outside our front window, watching us eat and waiting for us to be done so we could go back outside and play again. But that meal was important. The discipline was important. The encouragement was important. And above all, it was consistent in our lives and family.
As I’m currently sticking to the Holiday Hustle with Advocare and Janetha, I’m reminded (again!) of the value of consistency. It feels good to stick with something and see the positive results of not growing tired of discipline. I’m feeling fitter, leaner and getting on track with my eating in a way that is sustainable and steady.
This week at our small group we talked about some pretty big issues. Issues like egotistical leaders, poverty and spiritual emptiness. Big things that happen around the world like sex trafficking and persecution. As a Christian, these issues and those affected by them have always been on my radar (and they very likely are for you too, regardless of your religious beliefs), but I’ve often felt paralyzed by how to respond to such global problems. Even if I give, I don’t have much money; if I visit another country on a mission trip I can only help so much; how can I make a dent in anything?
Have you ever felt the same way? Whether about such world issues or your health? Like the task, the problem, the journey ahead is too great that you’re paralyzed to even get started?
I was reminded by my wise friends that sometimes we put things into BIG and little categories when, really, we should approach every action we take as valuable. In the context of our conversation, we were saying that it’s just as valuable to take care of your sick child at home as it is to take care of sick kids on the streets of India on a trip. It’s just as valuable to God that you are loving those around you as well as those in other countries, that you are leading your small team of co-workers well at work as well as being a leader in your church. Those little steps, being faithful with the small things, matter!
In the same vein, staying consistent with your daily choices matters just as much as losing 40 lbs. Choosing a healthier, less sugar-laden lunch one day matters just as much as working out hard for a week. Every action you take brings you closer or further from your goals and contributes to or takes away from a healthier lifestyle.
So if you’re not seeing change as quickly as you’d like, don’t get discouraged; stick with it. Each change matters and we need to be faithful to our bodies in the moment just as we’re being faithful over the long haul to keep fit and live well. Does that mean an occasional ice cream or sleeping in instead of working out? Yes! Life needs to be balanced. But I’m talking about that consistency that brings change that STICKS here…so keep it up! More than that, YOU matter. I’m rooting for you and truckin’ right alongside you as well.
Live well & be well!
On another note, check out our video from last week’s Train the Team! It was a great event that raised a lot of money and awareness for the village we support in Ethiopia. Cheers to a good weekend, all!
October 2, 2013
Well, it’s been a while since I’ve posted any reviews, mainly because I haven’t had much to post about specifically, but I wanted to share about my new favorite socks today! As someone who once loved being barefoot but then a.) moved to a cold land (so north! ) and b.) spends most of her days in a gym, I’ve conceded to the fact that my days in California Rainbow sandals are few and far between and a good pair of socks makes all the difference.
Enter: AFX Toe Socks. I received these as a free giveaway for their twitter followers and received them in the mail about 3 weeks ago. Since then, I’ve pretty much been wearing them non-stop. While I got them for free without agreeing to a review, I wanted to share about them simply because I’m loving them! Here’s why:
What are they?
AFX Performance Toe Socks are perfect for sport or casual wear. Designed for athletes and others who suffer from chronic athletes foot, the powerful, renewable Permara anti-microbial eliminates 99.99% of bacteria and fungi.
Pretty cool, right? Because I wear socks to workout in, teach class in and train in and don’t always remember to bring a second clean pair every day between sweat sessions, these are awesome! I have worn 1 pair for 3 days straight and didn’t notice them smelling at all, which is much better than my no-name sport socks, and wearing them with my Vibrams also makes my feet not sweat and smell. Perfect-o.
How are they different?
Well, besides the individual toe pockets, they come in 2 sizes: No-Show and Quarter Length (not affiliate links). I love the no-shows for my Vibrams (as pictured above) and even with Toms as the weather’s getting cooler (they’re the perfect length!). The quarter length pair is good for my regular running shoes and comes up above most of mine a good 2 inches or so.
I also love that they feature shout-outs on the main page of their website. I even found my above photo re-posted from Instagram:
Just wanted to share a fun option for socks that I love! Here’s a great review that also explains the likes and dislikes of the socks. Do be warned that the care is a little more intense: although I haven’t done this yet, you have to bleach the socks when you wash them to restore the technology (we don’t have any bleach).
Another fitness-related item I wanted to share is a new challenge I’m doing with my friend, Jaime. She emailed me about joining in with a 10,000 KB Swing challenge (you read that right!) from Testosterone Nation.
I did day 1 on Monday but yesterday had 8 clients/classes back to back and didn’t want to go in early to workout (I workout with my classes so I still moved, just not my challenge workout) so instead of taking today as my rest day, it’s my day 2! There’s a sample of how to do it at the bottom of the page I linked to above, but it’s basically a LOT of swings mixed in with other strength movements: overhead presses, dips, goblet squats and chin-ups. In 20 workouts, I’ll have done 10,000 swings! So cool, and a great challenge.
It’s TOUGH but doesn’t take too long so, as you can see in the video (via my Instagram) above, I added some double unders in too to keep practicing those. Practice makes progress!
Feel free to join in if you like! I need something to keep me accountable, I love swings, I’m working on cleaning up my diet (just not eating mindlessly and having tea instead of snacks “just because” at night – and it’s working!) and conditioning, so this is a great workout series for me to try. I want to see it through to the end and see how my glutes strengthen, my core tightens and my grip gets better – that was the hardest part for me!
Got any fitness-related items to share with me? Continue to find balance and keep those priorities right in life, guys – we are here for so much more than the “rat race.” Live well & be well!
PS – Happy October, my FAVORITE month of the year!
August 26, 2013
Recently I attended a wellness session for young adult cancer survivors and supporters put on by my husband at the Tom Baker Cancer Center and was privileged to hear several professionals speak on living well with and beyond cancer. I loved the tips from the nutritionist, the thoughts about pursuing help for relationships and for yourself even if you don’t think you need help and of course the exercise portion. I know the woman who gave the talk – Lauren is an amazing person with a huge heart who is a grad student researching exercise and cancer. I’ve heard her speak before, but a few of the things she said stuck with me, and I wanted to share them with you today.
The first idea I took home was a tug of war concept. Cancer (or any other illness) tries to take things away from you: your hope, your energy, your health, your vitality, etc. But we can play tug of war and pull back on the rope by using other resources (in this case, it was exercise, as it helps pent up stress, release endorphins, helps fight fatigue, etc).
I love this concept of using exercise – we’ll broaden it to fitness for this post’s purposes - as the tool to play tug of war with the other negative things in your life. Besides the physical benefits, it got me thinking about how we can play tug of war and fight other negative things in our lives, namely our (wrong) perceptions about health and our bodies.
I recently read a post from Calee that really struck a chord with me, especially after writing this post about body image and the changes I’m making. Her post was called “Stop Working Out Like It’s Your Job” and talks about how we’ve become obsessed with tracking macros and nutrients and calories and lifting to hit new PRS and revolving our days around our workouts and how unhealthy it can be. I(t’s worth a read if you have a moment to pop over and check it out for yourself!) That plus this post from Go Kaleo (you gotta her read her blog! Full of great studies, information and a super healthy, balanced perspective on fitness in my opinion)made me come up with the idea for this image below:
Sure, there are things we will probably never love about our bodies, but why not change our focus, shift our perspective, play tug of war and get after those negative thoughts that don’t contribute to our overall health? My question to you today is:
What will you CHOOSE to see (or believe)?
This weekend Mikey and I set out in our new (to us!) Subaru for a weekend mini adventure to soak up the end of summer and challenge ourselves. The Rockwall Trail was closed (a fire in the area, bear sightings and many of the bridges were out due to the flood in June) so we went north instead to Jasper (where we’d only explored in the winter up to this point). We decided to trail run/hike the Skyline Trail, 44.2 km or 27.5 miles of beautiful, alpine views. After sleeping at the trail head, we got up early, had some oatmeal and a swig of coffee and hit the trail.
I’ll write more and share more about the trail run (our first one and we have lots of video to put together. It was also the longest we’d done in one day – over a marathon in distance!) but it was incredible. Although we were beat up by the end of our just-under-12-hour-journey, we were so happy, felt accomplished and now are looking for other classic backpacks we can knock off in one (long) day. And yet, when we got home, I weighed myself the next day thinking surely I must have lost a pound or two (although I know better than to weigh often and think you can see much actual change in a weekend). Nope. Weight was up. As it ALWAYS is after back country excursions for me! I remembered that I was no longer allowing wrong thoughts into my mind about my body and chose to focus on the incredible feat we just completed together as a team. Moreover, I decided to take a week off from the scale. I’ve gone longer, and who knows, it might turn into much more time away (maybe even permanently? I know the values of NOT weighing yourself), but I’m choosing to enjoy every workout this week as I push myself, to eat well because my body is worth the proper nutrition and to enjoy life. This is a great trend.
I challenge you to do the same! Step back from the scale with me. Stop those negative thoughts when they enter your mind. Choose to live differently and to see your body differently. Challenge and push yourself farther than you think you can go. And I invite you to send me a photo of you with YOUR current tug of war (like mine above) that you’re dealing with right now. Add “bonnielangfitness.com” somewhere on the photo and email me at: email@example.com and I will include your photo in this Friday’s post to encourage us all to pull back on that rope! (If you’re not sure where to start, I use the free photo editing website PicMonkey – very user friendly!)
I hope to hear from you! Enjoy the links above and I can’t wait to come back with some fun video from our epic weekend away later this week. Live well & be well friends!
March 14, 2013
Gorgeous skies, sunny weather, tank top runs…It’s been a beautiful string of spring weather here in Calgary! But, as this place is known for, it’s very easy for the weather to change on a dime! It went from 12*C and warm to -9*C and snowing from yesterday to this morning! …glad I got some runs in earlier this week!
I ran 6 miles on Tuesday that were hard, slow but done in nice weather! 3.5 miles yesterday plus 10 double unders (still working on those!) in my Zensah compression socks. Felt a little easier but still ran with that “heavy leg” feeling. The best part was just being out in that weather though!
I really go in phases with my running. Sometimes it’s all I do and I have so much joy in it, and other days it’s the toughest thing for me to do and I struggle with it, preferring to stay in the gym and perform shorter, more high intensity workouts. But recently I put down some money to run – which, as you guys know, I rarely do – and signed up for a race! It’s not that I’m stingy or don’t like races, but I run on my own schedule when my body wants to. In other words, I don’t train. BUT two members from my gym are helping to put on the 3rd annual Run for L’Arche and I am excited to join many members from the gym and other staff in this run!
I’m doing the half marathon on Saturday the 23rd in Calgary – the morning after I get back from IHRSA in Vegas. I don’t anticipate tons of running there (early mornings are already filled with fitness classes I’ve signed up for) so I’ve decided to really run this race for fun. That besides the fact that I often don’t and haven’t really trained for this race or other races. I’m motivated to move daily but not to move with the purpose of training. Maybe it’s a phase, but I think it’s how I’m wired. If my desire was to PR in this race, of course I’d need to train and be intentional, but at this point my goal is to enjoy the race, get out on a March day that’s hopefully more sun than snow and be thankful for movement with friends!
Are you a racer? Do you train specifically or just run for fun?
Whether you’re a runner or not, hope you had a great workout today! I did our gym’s challenge of the month, and it killed me! Here it is:
11.34 was my time, but I rested on the squats, trying to recover. My plan’s to try it again and beat my time, which I know I can! Let me know if you give it a shot.
Well, back to training! Have a great rest of your day, snowy or not! Live well & be well,
January 21, 2013
Aren’t weekends fun? It’s so great to enjoy the time off from work, to get “things” done that you haven’t found the time to do throughout the week, you get to sleep in… Of course, my life is pretty low key on the stress front, we don’t have any kids (I know these sleep-in mornings won’t last forever!) and I don’t have that many commitments right now…So maybe all our weekends don’t look the same, but I think we can all appreciate the change in pace from the week.
Here’s a quick glance at mine plus an update on the door-table and my pull up program!
Friday night Mikey and I met up with our friends Jon and Karissa (newly engaged and getting married this summer!) for sushi. It was so great to go out (we never go out to eat so it was something we were looking forward to all week!) and spend time simply chatting with one another. Afterward we went back to Jon’s place and sat around the living room and talked. It was so perfect! No plans, no agendas, no pressure – just good community with one another. I’m so thankful for these two and their friendship!
On Saturday, Mikey was out sled skiing with some friends (not an late morning for him this time!) so I made plans to connect with some friends. It was wonderful to spend time with my friend and in-home client April. She has consistently been one of my most hard working clients and is always so pleasant to train. It was great to connect as it’s been a few weeks since we’d seen each other. She’s currently pregnant and due in mid-February! We shared a coffee and chatted for about an hour and she gave me a Christmas gift we haven’t been able to exchange yet – their favorite bottle of wine and a gift card to LuLuLemon – what a blessing! I can’t wait to use it (and drink it). Thanks, April!
I met up with Madison of Pilates Makes You Happy and had a wonderful talk and walk. So what if it was FREEZING COLD (can you tell by our faces?!) and we were a little numb when we got back to the cars? We’re Canadian! (Well, she is, and I’m not, but she’s spent a lot of time in the States and I live in her country so that about evens us out.)
Madison lives in Calgary, is a Christian, a pilates instructor and high school teacher, writes a healthy living blog and is also a FitFluential Ambassador. It’s crazy how much we have in common (even a friend in the city!) and yet our personalities are so different. Madison is very refreshing: blunt, fun, honest and to the point. I love that she took the initiative to reach out to me and make this BLEND meet-up happen! Thanks Madison! Let’s do it again soon!
I also received a great care package from the beautiful, short and strong Janetha (how’s that for some adjectives?! lol). You might remember a while ago I participated in the Burpee Mile that Janetha’s gym, GPP Fitness, put on. I had always wanted to burpee a mile so I thought this was a great reason and purpose to do so. Well, I signed up on their site and because of it received a Burpee Mile t-shirt! J shipped it out herself because she wanted to add to the package – she really is so thoughtful!
In the mix: 2 KIND bars, some samplings of NatureBox goodies (I’ve tried all the nuts, the granola and the dried pineapple – everything is delish!) and a cute little LaraBar bag with three bars inside! What a great gift – thanks for your thoughtfulness, Janetha! And of course I love the t-shirt:
…but here’s how I really feel about it: I earned that one, baby!
Mikey and I really enjoyed church on Sunday. We had the chance to see friends we hadn’t connected with in a while, were challenged by the sermon and had Phil Wickham, worship leader and singer/songwriter from San Diego, lead us in worship – it was great! I didn’t realize how many of his songs we usually sing in church. We also got to sing some of his new ones; just really thought-provoking words and themes that really center on Jesus rather than on me – sometimes that’s one of my problems with our current worship songs. It seems it’s about Jesus loving me, saving me, helping me…which is true and good, but I love when we can take our focus off ourselves and turn it onto Jesus, worshiping him for who he is!
We also chatted with my mom and dad for a while; it was just good to connect. I talked to my brother Saturday too and just really appreciate him – he’s working out now too! Good to hear updates about his band the Funk Hound Gang (check out their tunes here!) and catch up on his life; he’s just a great guy and brother to me. Love you, fam!
So that was our weekend! Connecting all over the place – I love that! What about yours? Meet with any friends? Did you get your movement in? (I did! The walk with Madison and then cleaning/laundry = up and down 3 floors several times and my pull ups for the day!) Do you go to church?
Before I jet out to train for the day, I have 2 updates for you! First off, our door-turned-table project is complete! Wahoo! Although we don’t have great “before” pictures (I posted a few on entries back that show the work in progress), here’s a snapshot of:
We love it! It’s a bit skinny but is long and has so much character. Our next step will be finding/making/purchasing a bench for one side and eventually get chairs that we love and fit the table even better. Our first ever DIY project is done!
My second update to share is an update on my pull up program! I am on day 7 of the 30 day program and yesterday was the first day I really felt things start to change. On the plan was 5 sets of 6-5-4-3-2 pull ups. I do a set, take about a 30 sec – 45 sec break (never really timed it) and then go again. I did them as I went down to do our laundry, so the top floor was 6 pull ups, the next down 5, then 4 and to the basement. On the way back up (the best pull up spots are in the hall ways of our building!) I did 3, 2 and 1 pull ups. I was nervous because I hadn’t done 6 in a while, and while they were harder than bar pull ups because of the ledge (more like finger pull ups, which are GREAT for grip strength and climbing!), I pumped them out pretty easily! I was super encouraged and loved feeling the pull ups get a little bit easier. Perhaps the program’s working!
Anything to update me on? I’d love to hear it! To finish off this Monday post, here’s a little inspiration to keep you moving in the right direction, one step at a time, thanks to *CaNdY* and FitFluential!
What small step will you make today that helps move you in the right direction?
Have a great Monday guys! Live well & be well,