Phil’s Fitness Journey
Welcome to Phil’s Fitness Journey!
Please know that I am not in any way, shape or form giving advice or claim to have any medical background. This is simply my journey based on my experience.
Bodies are Made in the Kitchen
When I learned this, it was a game changer. I thought by eating whatever I want and then incorporating exercise would do the trick. I learned that the process moves slower or next to nothing. I was not a fan of counting calories. Now, the calories I could control, I would. For example, if I knew that a half cup of trail mix was 150 calories then I would measure it out. If I knew that a Vanilla Latte was 250 calories then I would plan my day around it or sub whole milk for almond milk.
Eating as close to creation as possible is a way to win— if it didn’t come from the ground, question it. God made food from the start of creation, why aren’t we eating it? I get it, cookies are wonderful. I still eat them. Do I eat the whole box? I used to. Now, let’s aim for 3 cookies or to get a sweet fix, have a handful of blueberries or an apple. I still eat the things I enjoy, but I try to be smart about it. Try for whole less processed foods as much possible.
Food is to give energy–if you know something is going to make you lethargic after eating it then question eating it. Food should give life.
Moving = Growing
I never in a million years thought I would look forward to exercising. I used to balk at my best friend for really being invested in his fitness journey. Now, exercise has become part of the fabric of my being.
I move my body every day. 6-7 days out of the week I am exercising. There are days I don’t want to do it, but I know once I do I will not have regretted it. No one ever got done working out and said, “Boy, I wish I didn’t do that.” Not one person ever regretted doing something healthy. In the long run, you are doing yourself a favor—avoiding unnecessary stress on your bones and joints, possible disease and mental anguish.
I incorporate 35 minutes to an hour of cardio mixed with weight training. Lately, because I have lost over 60 pounds I have been doing 35-40 minutes of cardio plus weight training.
Gentlemen, this has boosted my confidence level and has also made me feel “more like a man” than I ever have in my whole life.
Spiritual Fitness
God wants us to be in good shape. Psalm 100:3 says, “Know that the Lord is God. It is he who made us, and we are his…” It is God who made us and He wants us to be the best version of ourselves. How can we accomplish the tasks God has in store for us to do if we don’t have the energy to do them? Ephesians 2:10 says, “For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” Why should we sit around and do nothing or allow ourselves to not do what we were created to do? 1 Corinthians 6:19-20 also says, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” There are countless scriptures we could go through on why God wants us to care for ourselves. There have been moments, I asked God for strength to keep going with this and He did give me strength. I do believe it was and is God’s will for me to be a person of excellence in the interior and the exterior. Physical Fitness has helped me all around in my spiritual, mental, physical and emotional health. I know it will help yours too.
Random Side Notes
Drink lots of water - I have usually gone through 80 ounces or more a day. I recommend buying a cup or travel mug that is 40+ ounces to help measure.
Sub for sugar = monk fruit (not Splenda, Sweet n Low or Equal) I’m not a fan of artificial anything especially sweetners
Sub for syrups for lattes = sugar free (I don’t recommend this often because most things sugar free raise your insulin levels)
Avoid alcohol when/if possible
Wait 20 minutes after eating to see if you’re still hungry.
Prioritize macros - what’s that? Fancy term for the good things you should eat. When going out to eat or making a meal, prioritize fruits, vegetables and meat/proteins. This will fill you up and will prevent you from being continuously hungry throughout the day
Rest - your body needs rest - at least 7-½ hours of sleep a night. Sleeping more prevents from sweet cravings
The scale is not the holy grail, but helps track trends. I weigh in every day. If I’m within the same 3-5 pounds then I’m not concerned. If you notice one day you went up about 5 pounds, well, it might be because of salt. Salt retains water which will make you weigh more. After a few days, the scale should go down. This is why it’s important to drink water. I have freaked out many times because I saw the scale go up and thought I ruined it all. I still sometimes freak out, but I remember that “oh, I had a lot of salty foods the day before.” Rome wasn’t built in a day and neither will your masterpiece of a body.
Push yourself - if you know you can do an extra rep or set of something - just do it. Don’t hurt yourself, but if you know you can make another rep–go for it.
Have fun! Make it fun–it will be hard, but well worth it. Not everyone will support you and that’s ok. Know that you’re making wise choices for yourself that will make you into the best of God’s Creation.
Rome wasn’t built in a day and neither will your masterpiece of a body. This is a JOURNEY, not a destination. I still get caught up in this. It’s a hard mindset to break because we see the clear goal of what we want to be. This is a lifetime commitment that’s why it needs to be fun and lifegiving. Make it that way. The choice is yours.