Here is an example of an average day during the typical Two Week Total Transformation. I have also included plenty of links and info for those interested in starting their own stretching or running programs.
7:15 –Stretch. About 10-15 minutes is great for your mind, body, and spirit. I am amazed at how much better my day goes when I start off with a good stretch. It is the small things that change. Your steps seem lighter, picking up those keys you dropped on the floor is easier, and simple twists and turns are easier on the back. The Mayo Clinic offers some great examples (with pictures) for those of us who need the visuals.
7:45- Run/Walk. About 20 minutes of alternating running and walking (five minute intervals). Get your running program started today. Consider this couch to 5k training program.
8:20- Breakfast. About four cups of water and a bowl of whole grain cereal. Today I ate my “treat” cereal, the new Special K Chocolatey Delight cereal.
8:50-10:00- Reading. Dennis McCallum’s, The Death of Truth. Contributors Gary DeLashmutt and Roger Braund suggest ways for Christians to confront post-modernism in education and government. They suggest:
- Emphasize that Christians believe in the including all people (weak and strong, white and black, etc.) in society. Our belief in such isn’t based on the post-modernists vague and intuition based assumption that all are equal, but a firm grounding in the truth of God’s word that all men are created in the image of God.
- Focus on discernment, not censorship. Me are given freedom by God to choose good or evil. We should not step into this gap and impose choices on those who reject God’s offer of salvation.
- Avoid “mythical portrayals” of America’s past as sinless and pure. All nations and cultures (including America) stand in judgment before God’s perfect law.
- Push your legislator to fight for vouchers or some similar system that will give parents greater choice. Furthermore, at the very least, contend for value-neutral schools that won’t directly attack your child’s Christian beliefs.
10:00-10:20- Snack. PB&J (2 slices 100% whole wheat bread, all natural creamy peanut butter [only ingredients: peanuts, salt], and organic blueberry preserves [only ingredients: blueberries, fruit juice, pectin]).
Easy to make, delicious AND uber-healthy. Uber-healthy because it supplies plenty of complex slow release carbs [19g], fiber [6g], 100% whole grains, plenty of healthy mono and polyunsaturated fats [14g], a significant serving of protein [16g], and enough simple sugar carbs (from fruit) to pick you up [11g]. Not to mention ZERO grams of trans fats and low sodium [165 mg].
10:20-11:00- Bible Study. 1 Peter. Never forget:
Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you. 1 Peter 5:6-7.
11:00-11:30- Cleaning and free time. Mostly keeping up with dishes in the sink.
11:30-12:00- Lunch. Grilled chicken breast with red peppers and broccoli.
12:00-1:00- Writing. I almost completed my encyclopedia entry on slave patrols. I have only been allotted 750 words, and darn it, I have already reached 760 words- and I would like to add one more paragraph. ARRGHHHH!
1:00-2:00- Reading. Previous title continued.
5 Sprints; Triple Set: Squat Press, Dead lifts, Push-ups; Triple Set: Planks, Clapper Push-ups, Overhead Ext.; Triple Set: Bench Press, Leg lifts, Flyes; Triple Set: Bicep Curl, Tricep Kick back, Shoulder Side Raise.
2:30-2:45- Relax.Mix up a protein drink and a few cups of water.
2:45- 3:10- Catch up with blog postings.
3:10-4:00- Read. Perusing an online bible commentary while occasionally checking my blog comments.
4:00-4:45- Cleaning the House. Just general picking up, unloading the dishwasher, etc.
5:00- End of Day. At this point my day ends. After this I do things like watch Disney movies with my daughter, give her a bath, and in general play games with my daughter. It is my favorite part of the day.