Skip to content

What Can Be Gained | «Small Wins Create Massive Success»

The faith-based art, science, & practice of healthy habits, mindset skills, & efficient self-care.

About
Exercise Programs
Freebies!!
Stuff I Love
Work With Me!
#GiveMe30HabitProject
Contact Me

greek

Posted by Kaci@WhatCanBeGained on March 12, 2018

Like this:

Like Loading...

Post navigation

Previous Post 4 Ingredient Greek Meatloaf (meal prep, hidden veggies}

Social

View A.Work.ln.Progress’s profile on Facebook
View cheesegirlpa’s profile on Instagram
View cheesegirlpa’s profile on Pinterest

Follow Blog via Email

Enter your email address to follow this blog and receive notifications of new posts by email.

“Javorek In Chains” Lower Body Workout!🦵🏼 • Thank you to @jillfit for introducing me to the Javorek complex protocol! This is a little workout I threw together today based on that protocol. If you haven’t used it before, you essentially perform all the movements with the same weight and don’t set them down. I threw in some chains for fun! • Instructions: Use the same weight of medium to heavy dumbbells for this whole workout. Perform 5 total rounds of each group of exercises. You’ll be doing a downchain of 25/20/15/10/5 reps back to back. Then 25 total reps of the last movement EVERY group. Rest as needed throughout the 5 rounds, but don’t put the dumbbells down if you can help it (either hold at your side or at your shoulders). If you can, only set down dumbbells, rest, and get water between groups of exercise. Of course listen to your body and be safe and rest/get H2O if needed during the groups! • Swipe through slides to see variations for making this a bit less intense if you’re just getting started with the style of training. If you’re short on time, start the downchains at 20 reps or even 15 reps. • 🌟Javorek In Chains” Lower Body Workout🌟 . Group 1: DB squats DB forward lunge R DB forward lunge L DB calf raises *Follow downchain protocol as outlined above. . 🚨(Rest/H2O)😅💦 . Group 2: DB step up R DB step up L DB box squat * Follow downchain protocol as outlined above. . 🚨(Rest/H2O)😅💦 . Group 3: DB deadlift DB reverse lunge R DB reverse lunge L DB kneeling squats * Follow downchain protocol as outlined above. • This #RestBasedTraining style workout had me sweating like crazy! Try it and let me know what you think! • ✋🏼Tag a friend! 📌Save for later! 🗣Comment below or DM me if you have questions about the movements. • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #spiritualgains #KacisWOD #HighLevelLiving #fit #fitfam #fitfood #fitness #fitfuel #fitlife #legday #RBT #LegWorkout #LegDayWorkout #WhatCanBeGained #WhatCanBeGainedCoaching #WhatCanBeGainedBlog

#10SecondPrayers are short, but intentional prayers designed to connect you quickly to the Lord and the power of His Holy Spirit in the midst of your busy day. Pause for 10 seconds and align your heart with His. You’ll be amazed by what He will do. There’s power in small moments when we surrender them to Him. Feel free to repost and share however you’d like! The whole purpose of starting to share these is to help others! // How can I pray for you this week? Tell me in the comments or shoot me a DM!! ♥️ 🙏🏼 // #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #PrayBoldly #PrayBoldPrayers #PrayerWarrior #spiritualgains #HighLevelLiving #10secondprayer37 #faith #prayer #PowerOfPrayer #blessed #proverbs31 #proberbs31woman #believer #saltandlight #beablessing #CirclePrayers #Proverbs31 #Christian #WhatCanBeGainedCoaching #TenSecondPrayers #WhatCanBeGained #WhatCanBeGainedBlog

On leaving things unfinished... • One of the best lessons my business coach @Jillfit taught me was to look for opportunities to learn / share insights as you come across them in your day-to-day life. This is one such pearl of wisdom—pun intended. • I found this barely begun-to-form pearl in my birthday dinner oyster. Tiny though it is, it’s still a pearl, yes. However, it will never be useful for much more than shedding some insight since it wasn’t allowed to fully develop. It got me to thinking, what “pearls” have we started and not finished in our own life? What things of value are you not allowing to come to fruition for one reason or another? What dreams have you put on the back burner because life seems too chaotic? I don’t know about you, but I don’t want the burden that God put in my heart to get pushed to the side and never fully develop. • Out of discomfort comes something of beauty... The piece of sand that irritates the oyster is a lot like the burden that the Lord puts in each of our hearts for something very specific to each of us; something only we were designed for and only we can do. • Unfortunately, like the oyster and pearl I encountered the other day, not every burden is seen through to fruition. Because unlike the oyster, we get to choose what we do with our discomfort. We decide if we are going to step into the unknown and embrace the struggle it takes to ultimately create some thing of beauty and value to offer to the world, or if we will continue to play it safe and forgo creating our beautiful gift. • When it comes to your burden, you might not have all the details figured out; I can promise you I did not when I first got started. However, as you take action, things will begin to clarify and you’ll see what the next steps are. I can also tell you that things look much different than I imagined; they are even better! The Lord just asks us to be obedient with what we can and to surrender the process to Him. Be faithful with each piece of the puzzle. He will take care of the rest and let us know in due time what the full picture looks like. • What is currently on your heart? How can I pray for you in this process? Let me know!👇🏼

Thank you so much to my husband @cheesemanco and my family /friends for the wonderful early birthday surprise party last night! Best birthday I have had in as long as I can remember! • Hubby coordinated with his family to have them re-create my favorite salad at my favorite restaurant, then ordered oysters and smoked tuna dip from that restaurant as well! Swipe to see the mini pearl I found in one of my oysters! • They know I am not one for traditional birthday cake, so my mother-in-law @cheesemandeborah carved a beautiful “fruit cake” complete with a kiwi bird! My maiden name is Byrd and my mom calls me Byrdie for those of you who aren’t aware of the special meeting. • Hubby also coordinated with my childhood BFF who could not be there and my other long-distance BFF to send me sweet notes! Thank you @skiptomaludes and @mrs.piotrowski.personal.page for making me laugh and cry! • So thankful for the laughter and fun! 35 is looking like it will be the best year so far! • @ashleycbrown568 @the_caleb_brown @melodymichelleduncan @apaulstewart @hannahwcheeseman @wacheeseman

I can promise you that nobody on their deathbed thinks to themselves, “Gosh, I wish I had done more things out of obligation.” • Now first, let me be clear that I am not saying that you need to be completely selfish with your time, but rather that you need to be concerned with it in a way that allows you to do the things that God has designed you for. Saying no to the good in order to say yes to the great; this is the goal. Every ‘yes’ is, in and of itself, a ‘no’ to something else. You have to be very picky with your time investments if you want to accomplish anything of value in this life. If we are investing in things of Kingdom value, chances are they will even out last our time here on earth. • Here’s the good news: I will promise you that the things that the Lord has called you to will actually be a multiplier of your time. It works the same way as when we give our tithe—the first 10% of our paycheck—expecting that God can do more for us with 90% than we can with 100%. If we give sacrificially of our time, it actually goes farther and we can accomplish more with it! That being said, you still need to prune away the unnecessary so you can make the most of every opportunity. • Stop making decisions about things based on fear or the opinions of other people. God honors us when we base our choices around His opinion first and foremost. When you are protective with your time, setting healthy boundaries, you also give other people permission to do the same for themselves. • First you need to get very clear on what *does* qualify for your time. This will help you to see what doesn’t qualify as well. It can help to ask questions if you’re trying to figure this out. Things like: ▶️What aligns with your values? (These are an indicator of what God’s purpose for you is). ▶️What can you and only you do? (Be a spouse to your partner, a parent to your kids, use a skill that others don’t have, etc.) ▶️What are absolutely nonnegotiable things for you? (The things that keep us in a good state of mind and body and which keep functioning at our best allow us to do more with the time we have; they charge you up). • Continued in the comments👇🏼

So I had a follow up today with @dexafitpensacola for updated body comp scan and RMR. Suffice to say that the results were not what I had hoped, but does explain why fatigue is up and progress with muscle gain is still at a standstill. My RMR has actually gone down even further! My metabolic rate is actually about 25% LOWER than it should be for my stats🤦🏻‍♀️ • Some of this may be due to thyroid dysfunction (I have hypothyroid) and I’m still waiting on a follow-up with my hormone specialist to address most recent labs (every time they have rechecked levels, they are still low and meds are upped). Thankfully they checked for Hashimotos after I’ve bugged them for two years. • I wanted to share this experience with others because I think it’s important to know that physical appearances don’t always dictate what’s going on internally. Someone may look healthy and not be. Someone else may look unhealthy and have no major medical problems. I personally get comments all the time about how my metabolism must be amazing, but here’s proof that it doesn’t come naturally to me. I make an effort and am intentional about moving things in the right direction with nutrition and physical activity. I’ve struggled with losing weight, gaining weight, and trying to add muscle in correct proportions. • 🚨A few main takeaways I want you to get from this post: 👉🏼We all have excuses if we want to entertain them. I could use this as “proof” that I won’t be able to reach the goals that I have for myself with body comp / muscle gain. I will not do that. I will also not allow this to discourage me in my pursuit of improving my energy. I refuse to believe that chronic fatigue will be a permanent situation for me. (Continued in the comments👇🏼)

Pages

#GiveMe30HabitProject
About
Contact Me
Exercise Programs
Freebies!!
Stuff I Love
Work With Me!

Blog at WordPress.com.

Send to Email Address Your Name Your Email Address

Share this:

Like this:

Leave a Reply Cancel reply