Tag Archives: light

My Workout Plan by the Numbers

My Workout Plan by the Numbers

My workouts have changed over time. When I was in College, it was all about lifting heavy weights and building as much muscle as I could. As we get older things like time, energy and recovering from injury become more and more of a factor. Sooner or later those nagging little pains add up, hey “No pain no gain?” Right!

OK, so my workout has to answer this question. How much can I get done while power walking to rebuild my knees? How much workout can I pack into those laps around my apartment building or my roughly 3 mile power walks or can I even sneak a workout into my daily work routine. The answer is yes, now let me dive into the numbers and compare the way I used to work out (The Gym Membership Workout) to the way I work out now (The Recovery Plan)


When I work out in a fully stocked gym, I usually do the standards, Bench Press, Lat-Pull Down, Military Press, Squats and Leg Curls, Bicep Curls and Tricep Pushdowns. Let’s look close at the Bench Press – This is one of the classic, go heavy or go home moves the younger me would chase. I would try to lift 225 Pounds – Ten Times. This would give you a total Lift of 2250 Pounds right? 225 Times 10. Now the funny thing about the bench Press, I could do 135 Pounds close to Thirty Times. This would be total lift of 4050 pounds, this is close to double the total weight. Now don’t kid yourself, lifting 135 pounds 30 times does not feel the same as 225 pounds 10 times. The heavier you go the stronger you will get and the more muscle you will build, and the more you increase your chance of getting hurt.

Now fast forward a few years, now a days I would much rather lift 135 Pounds 30 times, but I can’t do that while I am power walking. No, when I walk I carry 5 pound, 3 pound or 1 pound soft weights. I do not Bench Press, I Shadow Box in a similar motion. Now I may do 500 to 1000 reps of 5 pounds; or 2000 or 3000 reps of 3 pounds. This gives me total workouts of 2500, 5000, 6000 and 9000 pounds. I am not trying to tell you these workouts feel the same as working out in a gym with hundreds of pounds of weights. Not even close. But if you continue to push and push you can burn your muscle out and be very sore the next day. It is not the same pain, it is a different kind of pain; different pain, different gain.

Shadow Box

When I used to work out in the fully blown gyms, people called higher repetition sets, getting cut. This is kind of true and kind of false. Muscle definition is a combination of working out and watching your diet.  You can get muscle definition and muscle size by doing lots and lots of low weight high repetition sets. Still have to watch the diet though.

Now, I have posted that I use 5 Pound and 2.5 Pound Ankle Weights. I shoot for 5000 Steps while wearing the ankle weights. This would mean 25000 pounds of extra pounds lifting while power walking. That does not mean I can go in the gym and leg press 500 pounds, no I would probably lift 100 pounds as many times as I could. Again, Lighter Weights and Higher Reps is a safer workout. I used to have a workout called the century sets, 100 repetition sets of light weights, 10, 15, 20 pound dumbbells or 50 pound barbells. Chasing the heaviest weights possible is a young man’s game. Avoiding injury and recovering from nagging aches and pains is a not so young man’s game. Fitness for life!

Power Walk

So when you combine 5000 steps and 1000 lifts into a single power walk workout I may do a total lifting workout in the neighborhood of 30,000 to 50,000 pounds. Hundreds if not thousands of reps with light soft weights; maybe it is not impressive by the bodybuilder workout magazine standards, but I know how much it hurts the next day. Total Body Pain equals Total Fitness Gain. Life is a marathon in my case, and I want to be renewed like the eagles every day. That is the promise I am chasing. To be well kept into my golden years.

There is no shame in my game. I run through sets of 20 curls, overhead lifts and shadow box punches with 5 or 3 pounds weights while walking 5000 or more steps with 5 pound or 2.5 pound ankle weights; the less weight, the more reps. I go until I can’t go anymore. Do I lose count of how many times I lift? Yes, I just work through the progressions. Do I lose count of how many steps I take? No, that is what my iFit is for!

Fight for your light:

Imagine for a second that there is a lantern inside of all of us.  Each lantern is filled with scented oil that never runs out.  The lantern was lite the day we were born.  The scent from the oil is our talent and our personality.  Welcome to 60 Seconds of Motivational Mojo.  Today’s topic:  Fight for your light!

OK so go with me on this one.  If you don’t like where this goes it will only cost you a minute of your time.  If you do like where this goes you may get a life lesson you can take with you from here on out.  I think we are all born with a light inside of us and I think that light is a gift.  I think when that light shines it allows the world to see our true self, our personality and our talent shows through this light.  I think that life will try to extinguish your light if you let it, so you should fight to keep your light glowing and help others keep their light shining.  I will go more in-depth, but that is it in a nutshell.  Fight for your light.  Protect your light.  Help others protect their light and if their light has gone out, help them re-ignite their light.

Let’s go through this again, but more in-depth this time.  When we are born we are given a special lantern with scented oil that never runs out.  Our lantern is light and our personality and our talents shine through this light.  Each light and scent from our lanterns is different and that is what makes each of us special.  Now I believe God (or The Universe or whatever you want to call it) gives us this lantern, lights it and supplies us with a never-ending supply of oil.  Now the devil (or the world or whatever you want to call it) will try to extinguish our light so we will not feel special any more.  That is why we need to fight to protect our light.  We should not let the devil (or the world or whatever you want to call it) convince us that our light is burned out or that we are out of oil; because we will no longer be special.  You see this is a lie that we cannot fall for, because if we believe our light has burned out we are worthless.  Remember you lantern, your light and your endless supply of scented oil is a gift from God (or The Universe or whatever you want to call it) and it is this gift that the devil (or the world or whatever you want to call it) is trying to steal from you.  You must, you must, you must protect your light.  You must fight for your light!

Now some people fall for the lies of the devil (or the world or whatever you want to call it) and believe their light has gone out or they have run out of their scented oil.  If they believe this, they will resent your light and they will be jealous of you.  That is why you not only have to protect your light, but you should help others realize that their scented oil has not run out and help them rekindle their lantern so their light can shine.  If you lose your light, you will resent others light.  Do not let the devil (or the world or whatever you want to call it) fool you and steal your light and do not resent others whose light is shining; protect you light and help others protect and rekindle their light because it is a gift from God (or The Universe or whatever you want to call it!)  Fight for your light.  Help others protect their light.

Do you see how this works?  We reap what we sow.  If we protect our light and help others protect their light, then I have to believe others will help you when the devil (or the world or whatever you want to call it) tries to steal your light.  Remember your light and the scented oil are a gift from God (or The Universe or whatever you want to call it) and that is how your talents and you true personality shine through for everyone else to see.  If you help others protect and rekindle their light then others will help you protect and rekindle your light.  If the devil (or the world or whatever you want to call it) has stolen your light then you will resent and try to steal or extinguish other people’s light.  So the obvious choice is to protect your light and help others protect and rekindle their light.  The obvious choice is to protect your light.  The obvious choice is to fight for your light!

So let me go through this one more time to make it plain and simple that this is what I believe.  I believe we are all born with a Lantern filled with an endless supply of scented oil that is a gift from God (or The Universe or whatever you want to call it.)  I believe that each of us has a fire that burns inside of us that allows or talents and our true personality to shine through for all to see.  I believe that the devil (or the world or whatever you want to call it) tries to steal your light and that people who have lost their light will resent the light that shines inside of you.  So I believe that the best and wisest thing for us to do is to protect our light and help others protect and rekindle their light.  I think the best thing that we can do is to fight for our light!  Fight for your light!

Love and Truth go hand in hand.

I got 60 Seconds to convince you of this fact.  Love and Truth go hand in hand.  Now 60 Seconds may not be enough time to work this level of Motivational Mojo, but I will give it a try.  People have been lied to about Love and Truth.  Love and Truth go hand in hand.  They have to, they must.  To have one you must have the other.

Define Love:  I am not talking about lust.  I am talking about true and unconditional love.  Now Define Truth:  No wishy-washy conditional truth, I am talking about absolute absence of all doubt truth!

Now search out God is Love:  Then search out God is Truth:  So how can God be only Love or only Truth when God is both Love and Truth.  So how can you have Love without Truth and how can you have Truth without Love?  You see I only have 60 Seconds to convince you of something you may battle in your mind with for the rest of your life, or you can realize there is no battle.

Love on the most honest and innocent level can be seen in the way a mother loves a newborn baby.  Truth on the most absolute level is without waiver, doubt or malice intent.  If you truly love someone you will tell the truth.  And to tell the truth you must know true love.  Now you can leave me 100 replies on why you disagree with my, but you can not change my mind.  I am stubborn that way.

So let’s go to the other side of the fence, let me try my best to argue against the fact that Love and Truth must go hand in hand.  Can you Love a Lie?  Let me ask you, if you gave everything you have to someone because you love them, and you found out that they were lying to you at every turn, would you be happy?  Would you?  Can you truly Love a Lie?  Stop playing the Unconditional, Forgive and Forget Love Card.  Can you Love someone with all your might if you know they are lying to you?

Let’s try this:  Can you tell the Absolute Truth, without any doubt or malice intent without having Love?  What if I told you I knew the secret to a long happy life free from sickness and you could spend eternity in paradise?  Could I tell you this secret if I did not truly believe it?  Could I tell you this secret with no malice intent and not love you without condition?  None of us deserve that level of truth or love, none of us have earned it; that is why it has to be freely shared.  It can not be hoarded, it can not be fenced in, and it can be stopped.  If you believe in Absolute Truth then you must have Love for everyone you share it with; they must go hand in hand.

How do I know this?  Why am I so convinced?  I have been fighting this battle in my own mind my entire life.  Then I figured it out, then it was shown to me; the battle is already won.  There is no battle between darkness and light, light always wins.  So why do we fight these same battles between Love and hate, and between Truth and lies?  Love is not lust, Love never fails.  Once you know the Truth, why would you spread rumors or lies?  Once you know the Truth, you will only give people the best possible advice you can.

Search God is Light:  No you do not have to believe anything that I have posted here?  I chose to believe.  Your beliefs are your choice.  The things I tell you should not be a secret.  The things I post here are what I believe.  It does not mean that I do not have my own battles to get through, it just means I am doing the best I can to spread the best news and best advice I can find.

Love and Truth go hand in hand.  Love and Truth are the Light and the Way.  God is Love and God is Truth.  If you Love someone you will tell them the Truth, and if you know the Truth you will do all you can to walk in Love.  You can not love a lie, and you can not live in fear and doubt.  Love and Truth must go hand in hand.

Choose to do good!

Welcome back to 60 Seconds of Motivational Mojo, where I do my best to try to get you to follow your dreams.  I also try to get you to find out the truth for yourself.  Now today, I say when ever you are faced with a choice, which is everyday; choose to do good.

Choose to do good!  Every situation creates three choices, Do Good, Do Nothing or Do Evil.  My answer is, choose to do good.  Have you heard of the battle between light and darkness?  Why do we believe such lies?  There is no battle between light and darkness.  Light always wins.  There is no magic shadow that can conquer light.  So why do we believe that there is a choice between Doing Good, Doing Nothing and Doing Evil.  I have heard it said, “Evil wins when good people do nothing.”  I would like to challenge that statement.  Good people have to do something to be good.  You have to choose to do good.

How many times have you heard someone say, “I am not as bad as … fill in the blank?”  I say fill in the blank because this is an empty statement.  Doing nothing does not make you better than anyone else.  Doing nothing does not make you good; it means that you choose to do nothing.  That is a pretty easy choice.  I am not saying you have to try to be all things to all people; that is impossible.  I am saying choose to do good!

How many times have you heard that “Might makes right?”  How many times have you heard that the “Ends justify the means?”  Now, let me challenge those statements.  Might does not make right; the truth is what makes things right.  The end also does not justify the means, the means justify themselves.  There should be no illusion of a battle between Good and Evil, but there is; because of the aforementioned statements.  If evil is mighty and well armed and good people are unarmed and afraid, then evil wins.  This is why warlords use might instead of truth to take over a society.

When people know the truth they must choose to act on it.  Does spreading lies make you feel better about yourself?  Does spreading rumors make you feel better about yourself?  It shouldn’t, the only way it does is because you feel some strange sense of power in tearing down others.  Why not stand up for what is right?  Now I have heard people say they did things because it was the right thing to do.  If you really believe that you should have no problem telling the truth.  How can sticking up for rumors and lies be the right thing to do?  Again, every situation creates three choices, Do Good, Do Nothing or Do Evil.  Choose to do good!

Now, you can leave me comments on why doing nothing or do evil is what you believe is the right thing to do.  I ask you one question.  If you just do nothing, or give into status quo, how does anything change?  Do good, bring about positive change.  I have heard it said, what comes around goes around.  I have heard that we reap what we sow.  What do you want your harvest to yield?  What do you want coming around for you?  Choose to do good!

Fight the battle with the confidence that you have already won!

Fight the battle with the confidence that you have already won!

There is no battle between Light and Darkness.  Light always wins.  When have you ever seen Darkness stop Light?  It is amazing what you can see in a plane when you fly over an area at night.  You can see Light from buildings, houses and cars.  You can even see the little Solar and Battery Powered Lawn Lamps if you look close enough.  Light always cuts through the Darkness. The Battle has already been won; Light always beats Darkness.  You can fight that battle with the same confidence.

We should carry that same confidence when fighting the battles of Truth vs. Lies, Love vs. Hate; and Faith vs. Fear.  We should carry that same confidence but we don’t.  We need to fight these battles with the confidence that you have already won.  Notice closely the order I have picked to present this argument.  Light vs. Darkness 1st, Truth vs. Lies 2nd, Love vs. Hate 3rd, Faith vs. Fear 4th; why this order?  Keep reading. 

1st and foremost, for you to continue, you have to believe or trust me on this Light vs. Darkness thing.  This is not some Science Fiction Movie.  Darkness can not overpower or creep up on Light.  Where ever Light exists there can be no Darkness.  Think of a Flashlight that always works, not the faulty scary movie kind.  When you turn it ON a beam of Light is shinned where ever you point the Flashlight.  When ever you are in the Dark, all you need to do is Turn ON the Light!  I have my flashlight, do you have yours?  You need yours to keep reading.  If you do not believe where I am coming from, stop reading and go back to your life.

Now, let’s move forward, with our always working, never-failing flashlights.  Now the first battle has been won; the battle between Light and Darkness.  The second battle is the battle between Truth and Lies.  Now take out your flashlight.  You will now notice there is an extra switch.  One switch Turns ON a Light Beam, the second switch Turns ON a beam of Truth, (If it were only so easy.)  Where ever the Truth is, Lies are defeated.  It happens in every Movie, TV Show, and Theater Presentations and in everyday life.  When the Truth comes out, Lies are always defeated.  Now unfortunately, some people do everything they can to hide the Truth and spread only Lies.  Why do they do this?  Some misguided sense of power; I don’t know you have to ask them.  Back to the example, if you hear a Lie, and you know the Truth; do you switch on your flashlight of Truth and shine it on the Lie?  Imagine if the people who knew the Truth would speak up whenever people spread Lies?  How far could the Lies go?  What are people scared of?  Are they scared their batteries will run-out?  They must have those faulty scary movie flashlights.  Me and you, we know better.  We know our Flashlights will always work.

Now 1st you have to know that Light always defeats Darkness, and you have to know that Truth always defeats Lies.  Now you can move on to battle number three; the battle between Love and Hatred.  Love always defeats Hatred, as long as you know the Truth.  How can you Love a Lie?  Again, don’t ask me; ask the people who continually fall for Lies over the Truth.  Take out your flashlight again, you guessed it; there is now a Third Switch on your Flashlight.  This switch turns on beams of Love, not lust and envy; this is pure Love.  Also remember, your Flashlight will always work in this case, under two conditions; you must understand that Light always defeats Darkness, and the Truth always defeats Lies.  If you do not get this, either start over, or give up on reading this post.  You do not have to believe this just because I believe it.  You can write a blog saying how crazy I am, I will keep blogging either way.  Love will always defeat Hate as long as people know the Truth.  Always be armed with the Light of the Truth and you can shine the Light of Love to defeat Hatred!

Now, you may be tired and need a rest, this is a lot to soak up; good thing this post will be here tomorrow if you need to come back to it.  But if you are ready, we can move on to the fourth battle.  Faith will always defeat Fear.  You may not be ready for this, you may need to take your time and only accept one battle per day, or maybe only one battle per week.  Don’t take my word for this stuff.  Ask around, see what kind of answers you get; and then ask yourself who you should believe?  Light always defeats Darkness, Truth always defeats Lies, Love always defeats Hatred; and Faith always defeats Fear.  Again, this may take a while to sink in, but I am already sold out.  

You can’t change my mind so; let’s take one last look at that Flashlight.  Now a Fourth and Final switch is noticed.  This is the Faith Switch.  Now our trusty flashlights have never, ever failed us.  The Light has always come “ON” and defeated Darkness, the Truth has always defeated Lies, Love has always defeated Hatred when the Truth is present.  So now we have to battle with Faith vs. Fear.  This is tricky, you have to know the Truth, you have to know Love and you have to know that your Light will always, always work when you Turn It On!  You can fight any and every battle with Faith, if you know that the first three battles have already been won.  If you don’t know Light, Truth or Love, it is next to impossible to have Faith, Real Faith that can never be defeated.  Many times Lies and Hatred are used to twist people’s Faith, for God sakes, now is the time to turn on your flashlight and fight the battle with the confidence that you have already won!

Now this battle is not for everyone.  Just because you have been given a New Flashlight, does not mean you are ready to run out and start fighting the Faith vs. Fear battle.  You have got to get to know this Flashlight.  It is your only battle weapon.  Don’t lose it.  Don’t lose your Light, don’t lose the Truth, don’t lose Love and for Heavens sake, never lose Faith.  Once your enemies find out you have the Light, they will throw everything they have at you.  First and foremost, they will try to keep you in the darkness, then they will begin to spread lies to try to get people to hate you; and when they make their last stand, they will try to get you to fear them.  Remember, you have the Light, You know the Truth, You know Love and you have Faith!  The battle has already been won!  Fight with the confidence that you have already won.  Let your Light shine!

Ride the Lighting!

Thanks to the internet, we are all able to speak our minds pretty freely.  Good, bad or indifferent.  Yes, there is still a lot of power in traditional media outlets, but social media is picking up steam.  Now, everyone can post their thoughts on the fly.  We can all ride the light, ride the lighting and believe one day that sparks will fly from our fingers.

Remember as a kid we used to play the game where you take your shoes off, rub your socks on the carpet, and then shock someone? Sparks flying from your fingers!  Then more and more people would do it, and it would stop working.  We used up all the spare charge in the carpet.  That is what the first person did, they gathered up all the static electricity in the carpet, built up a charge, and then let it loose on the next person.  Then the next person did it, and people began to notice.  Sparks were flying; we were all trying to ride the lighting.

Blogging is a way for us to let out our point of view, and maybe build a following with like-minded people.  Blogging let’s the little guy, and the big guy build and expand an audience; and maybe take them a little deeper, a little farther into a perspective, into a point of view.  The internet makes it possible, social media is picking up steam.  Every post is like rubbing your socks on the carpet, hoping to find some static electricity; hoping to build up a charge.  Each post is like hoping sparks will fly from your fingers, like hoping sparks will fly from my fingers.  Ride the Lighting.

As we grow older, some of us will choose to study electricity.  I did, I got a degree, and debt from a B.S.E.E.  I should have been free and clear, but at the time I did not build up enough charge.  I did not respect the opportunity I had been given.  Can’t go back, have to move forward; I have to learn from my mistakes and let the charge build up. 

What is the power of honest thinking?  What is the power of opening your self up and letting others peak in?  What is the power in telling people to find the truth for themselves, and chase their dreams?  I am hoping to create a spark, hoping someone else will see what I do and maybe build up a charge.  I am hoping people will notice and start doing it also.  I am hoping we can work together to spread a positive message of hope and teamwork and leadership.  I am hoping I can build up enough charge where sparks will fly from my fingers.  I am hoping more and more people will ride the light and see the beacon of hope that is 60 Seconds of Motivational Mojo, and then pay it forward.

I am hoping more people will ride the lighting.  Listen, I know that only God can make lighting fly from his fingers.  Everything else is the magic of science taught to us from guys like Nikola Tesla and Michael Faraday and Benjamin Franklin and Thomas Alva Edison.