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Web Radio Today, the Faith and Fitness Podcast, Episode 31 –JOURNALING

WEB RADIO TODAY, The Faith and Fitness Podcast

Faith, Diet, Exercise, Attitude, Positive Imagery, Music and Research


Beth Moore Living Proof Ministries



Skip Orem: (00:16)

Hi, everybody I’m Skip Orem, and this is the Web Radio Today Podcast. And yes, I did get your emails this week and I’ve read every one of those complaints about last week’s episode, about how long it was, about it being way too long. Corrections will be made. In the future, everybody, I promise I’m going to make every effort to keep the podcast episodes under 30 minutes. And I’m going to try to end them at 20 minutes if possible. I’m sorry for all of the rambling last week. And I will edit myself in the future. Today’s episode is coming to you from my home studio here in the beautiful Nashville, suburban town of Nolensville, Tennessee Nolensville, it’s not so little anymore. 250 new home starts every month right here in Nolensville, just so many people move into all of the beautiful areas of Middle Tennessee. 

Skip Orem: (01:25)

On today’s episode, we’re going to inv  estigate how daily journaling can be such a boost to keeping a positive attitude and how that positive attitude will help to keep you healthy and fight off disease. And staying healthy, fighting off disease, and live in a long and happy life that is our goal, all of us baby boomers in our fifties and sixties, seventies, and beyond. Stay healthy, fight off disease, and live a long, healthy, and happy life. As a special feature on the episode today, you and I were going to do a plan A, heart rate training mini workout. So let’s get started right now, talking about heart rate training as part of the Web Radio Today disease fighting and fitness model.

Skip Orem: (02:21)

Everybody, I want to, again, emphasize a point that we mentioned on several of the very early episodes of Web Radio Today. And that was the importance of talking with your doctor before you start doing the diet and exercise elements in the Web Radio Today disease fighting and fitness model. A doctor’s okay is the first, the very first requirement before you start making any changes to your diet or begin an exercise program. Heart rate training, or what we call interval training, what it is, it’s a very efficient method for you to use in strengthening your heart. It strengthens your heart, and it actually, as you’re doing it, you’re burning calories at a much more faster rate. The best way to do heart rate training, get moving. That can be walking, running, dancing, stair-stepping, cycling, spinning whatever movement exercise that you want to do. The important thing is to do it at least 30 to 45 minutes a day, at least four or five days a week.

Skip Orem: (03:34)

What you are doing as you do interval training, is you’re exercising in different heart rate training zones. Those heart rate training zones are designed around your maximum heart rate. So right now let’s start our mini workout. Remember it’s going to be 10 minutes of interval training. It’s a heart rate training workout. As we’re doing this workout, I’m going to explain to you some of the features and benefits of interval training, as well as explaining what these different heart rate training zones are all about. So if you don’t know anything about heart rate training, why don’t you just start walking, running, whatever you want to do. And we’ll explain everything to you as you do the workout. This, by the way is the same mini workout that we featured on episode 12 last July. 

Skip Orem (04:31):

Let’s start by a warming up right now. I want you to start moving at a relaxing walking pace, your breathing should be easy. Actually, you should be able to very comfortably carry on a conversation at this warmup pace. You’ll probably feel like you could maintain this level of walking or moving for a long period of time. You’re not really challenging yourself yet, you’re just getting warmed up. You are in heart rate training zone one. And if you were able to measure your heart rate right now, it would be at about 50 to 60% of your maximum heart rate. As an example, if you’re 70 years old, you subtract that age from 220, and that would give you, if you’re age 70, a maximum heart rate of 150 beats per minute. Right now, as you exercise in this zone one, warming up, your heart rate would be beating at about 75 to 80 beats per minute. That’s 50 to 60% of your maximum heart rate. Keep moving and continue to warm up in heart rate zone one

Skip Orem (05:49  ):

In just a few seconds, we’re going to move your workout into zone two, light exercise. you’ll be expending more energy and this is where the majority of your workout will take place. As your body talks to you in zone two, you’ll feel that you could still carry on a conversation, but with some difficulty and your breathing will, well, it’ll become a little more intense and you’ll definitely be burning some calories at a higher rate. You’ll be at 60 to 70% of your maximum heart rate. Now with that example of our 70 year old, that person’s heart rate would go to around 95 to 105 beats per minute. We are going to move you from this warmup zone in the zone two for the next 90 seconds.

Skip Orem (07:05  ): 

Continue to move along in zone two. The majority of your workout would normally be done in this zone. In addition to burning calories at a higher rate exercising and this zone, it will improve your body’s ability to burn fat and help keep your heart healthy.

Skip Orem (07:31 ):

It’s time to kick the workout up into zone three. The intense zone, 70 to 80% of your maximum heart rate, our 70 year olds heart rate will be beating at between 105 and 120 beats per minute. You’ll need to move faster, you’ll not be able to carry on a conversation, but you, well, you should be able to sing if you want to. You’re only going to be able to stay in this zone for a short period of time. We’ll do this next interval in zone three for 15 seconds. This next zone, zone three, it’s the perfect zone for developing stamina, increasing aerobic fitness, burning calories and fat, at an intense level. Are you ready? Let’s kick your workout into the intense zone. Move faster.

Skip Orem (08:42 ):

Okay, everybody move it back down into zone two to recover for the next 60 seconds. You’re still moving at a decent pace just not as fast as zone three. You could probably carry on a conversation now, but it might be difficult some heavy breathing, you’re still burning calories.

Skip Orem (09:33)

Are you ready to go again in zone three? This time, try to stay in this zone for 30 seconds.

Skip Orem (10:08):

Bring it back down to zone two, recover the 60 seconds, and then we’ll go one more time in zone three.

Skip Orem (10:51)

When we did that little spurt in zone three, were you able to continue for the entire 30 seconds? Well, if

not, I don’t want you to worry, the more you do interval training workouts, you’ll continue to increase your stamina and your aerobic fitness. Now, let’s go one more time in zone three, and we’ll do it this time again for 30 seconds. Ready? Set, go.

Skip Orem (11:46  ):

Slow do wn just a bit back into zone two for the next 60 seconds. You’re continuing to burn calories and fat, this is your heart conditioning zone. The majority of any interval training workout is done in this zone exercising 60 to 70% of your maximum heart rate.

Skip Orem (12:42)

All right, bring it all the way down to zone one, very light exercise. You’re breathing, it should be regular, but you’re still moving. We’re actually cooling down, getting ready to end this very brief mini workout. Everybody we’ve been doing a brief version of an interval training workout, exercising in three different heart rate training zones.

Skip Orem (13:15:):

A regular interval training workout would last for about 30 to 45 minutes, warming up in zone one and then alternating between longer periods of time in zone two, and then kicking it up for brief periods of time in the more intense zone three. And then finally, at the end of the workout, cooling down in zone one, just like we’re doing right now.

Skip Orem (13:49)

Your goal should be to eventually be doing this type of a workout for a minimum of five days a week for 30 to 45 minutes per day. I want to congratulate you though just doing this mini workout, you’ve strengthened your heart, you’ve burned some calories and fat. And even more good news, one of the additional benefits of interval training is that you’ll continue to burn calories at a faster rate, even as you continue on with your day.

Skip Orem: (14:27)

 By the way, everybody, I want you to know that there is a standalone version of the workout you just did.

So you can do it as many times as you want. It’s available at WebRadioToday.com, just click on the Audio Bursts page and then scroll down to Audio Burst 12.2. And that’s the workout you just did. You can download it, put it in your listening device and just do that workout whenever you want. Next week’s episode, by the way, episode number 33, that’s coming out next Friday on February 12th, that’s going to be an all new standalone plan A, 30 minute interval training workout.

Skip Orem: (15:45)

I’ve started journaling this year. I’ve never done that before my life, but I’ve been researching how journaling can really help you to boost your mood, and enhance your sense of wellbeing, reduce oppression, and improve your memory, and most important, bring you closer to God.

Skip Orem (16:10)   

Those four or five things. I just listed, those things alone can help to strengthen and enhance your attitude. But this is really one of the benefits. Journaling can help you get the positive attitude that, that we all want when we start our day.

Skip Orem: (16:26)

And that positive attitude is so important in improving your health and fitness, keeping you healthy, keeping that healthy, happy outlook. And if you’re fighting a disease right now, if a disease has invaded your body, a positive attitude, it’s a must in your healing. I know for a fact that a positive attitude destroys cancer cells and it lightens the load on your heart.

Skip Orem (16:59)

Daily journaling, it can help you get into that positive attitude that you need to stay healthy. And in addition to those big health benefits that daily journaling can provide, it also helps you keep your thoughts organized. It improves your writing skills.

Skip Orem: (17:20)

Journaling can help you set and achieve goals. It allows you to self-reflect. And journaling, this is important for us older folks, journaling can boost your memory. It can inspire creativity. Writing in a journal daily can help keep our aging brains in top shape. Not only can journaling boost memory, but it can actually increase your memories capacity, that memory capacity that well, we often start losing some of that as we get older. And then this is a benefit that I’ve found. And I really think it’s probably one of the main benefits, the biggest benefit of journaling. Journaling, it can bring you closer to Jesus.

Skip Orem: (18:19)

when I started journaling this year, I kept it real simple. Just dealing with these three things. One sentence each. Number one, what will I focus on today? Number two, one sentence. What am I especially grateful for today? And number three, one sentence. What will I let go of today?

Skip Orem (18:51)

One of the things that helped me accept the idea of journaling every day was to think of it as not being anything permanent. You write something down and there’s a permanency to it. But with journaling, don’t think of it as being permanent. Nobody else is going to read it, but you. For anybody else, that would be boring stuff, but it’s important to you because it’s important stuff that you’re going to use, that you’re going to do that day. I might not even keep my journal after this year’s done. Nobody’s archiving anything.

Skip Orem: (19:29)

I’ve found that as I continue to journal each day, I actually, well, I increase the amount of stuff that I’m writing down each day. I’ve added my detailed to do list for the day. I started the brainstorm podcast ideas and write them down in my journal so that I don’t forget them. And I’ve started to include my thoughts about how I would apply my Bible lesson for the day to my life that day. I’ve kind of made that a to-do item.

Skip Orem: (20:034)

I got to tell you, a little over 30 days into this journaling thing, I can honestly say it really has performed. It’s increased my already positive attitude. And it’s given me, well it gives me a feeling of accomplishment that sometimes everybody, we just don’t feel unless we’ve written down right there in front of us, what we’ve accomplished. You write it down in the morning, what you plan to do that day, and you can check those things off, that’s really cool.

Skip Orem (20:38)

There are a lot of programs and applications on the internet, phone apps that will allow you, make it… They’ll make it real easy for you to journal. They’ll allow you to journal digitally, but you know what? I really think that it’s more fun doing it with a paper and a pen. And you know what, an added benefit if you’re writing things down on paper. It helps you make sure that you don’t lose that ability that we all have, us baby boomers, that ability to write in cursive or script.

Skip Orem: (21:12)

But I got to tell you everybody, however you do it, I would encourage you to journal. The benefits that the daily journaling can add to your attitude, your productivity, and most importantly, your health and happiness. It’s well worth the few minutes that you might take each morning to write your thoughts down in a journal.

Skip Orem (22:12)

I mentioned as part of my daily journaling, that I would add a little note in my journal about how I would apply what I learned in my Bible study that day. Faith, everybody is so very important in leading a happy, and a healthy, and a productive, meaningful, and a good life. That’s why faith is the number one element in the Web Radio Today, disease finding and fitness plan.

Skip Orem: (22:39)

That feeling, that knowing that for certain God is your fortress, knowing that everything is in God’s hands, knowing that he’s always there for you. He answers your prayers. God, he created you. He loves you so much. What an uplifting and positive feeling that gives us every day.

Skip Orem (23:09)

 When it comes to really grounding your faith. I think Bible study needs to be a part of that. Daily Bible study, that is where God talks to you. 

Skip Orem: (23:23)

Parts of the Bible are really easy to read and understand, but other parts for me, especially the Old Testament, I’ve said that before, I have a lot of difficulty understanding the Old Testament, I need help. That’s why I’m constantly searching for quality Bible courses, especially focused on the Old Testament. If you are just getting started with Bible study, especially if you didn’t have the benefit of going to Sunday school, Bible school, church camps, like many of us did as we were young kids. And even if you did all that, you still need to read, and study, and learn from your Bible every day.

Skip Orem (24:08)

 I really enjoy reading the gospels, Matthew, Mark, Luke, and John, each one of those gospels in a different way tells the story of Jesus’s life. I think Luke is a good gospel to start with because Luke, in addition to being a doctor, he was a historian. 

Skip Orem: (24:31)

And so he’s writing the story of Jesus as history. And it’s a good way, Luke is, for you to learn the facts of Jesus’s life, and what following him offers you.

Skip Orem (24:47)

Maybe because of my early exposure, I find the gospels easy to read and understand. If you really want to get seriously into Bible study, I would first and foremost recommend group Bible study. It’s the absolute best way to study and understand and learn from God’s word. Especially if you have a good and a qualified leader. There are some good Bible study courses available that you can do individually. I’ve mentioned before on this podcast that the Old Testament is difficult for me to, to understand. And that I’ve been using Bible study courses created by Beth Moore, and I highly recommend them. I’ll put a link to her website on the show notes for this episode.

Skip Orem: (25:37)

However you choose to read and learn from God’s word, you need to make that part of each day. It’s just so amazing how it can help your attitude. And if you’re going through some tough times, it really does lift you up.

Skip Orem (25:55)

If you don’t have much time, even 10 minutes a day will help. I promise you, you start doing that, you’ll want to learn more. You’ll get this curiosity about and love for Jesus. It just grows and grows. Even though God has witnessed all the bad things that we do every day. How all of us, we fall short in his eyes because, well we do that because we’re sinners.

Skip Orem: (26:22)

But God, this is what I find so amazing about God. He still loves us. We know he loves us because he gave Jesus to us. His son, Jesus, he died that horrible death on the cross and then he was reborn. Just like we can be if we only believe.

Skip Orem (26:55)

If you believe in Jesus, your sins, they’re washed away. You’re reborn a child of God. And then when your time on this earth is over given eternal life in heaven with him.

Skip Orem ( 27:13)

Please, everybody, if you haven’t already accepted the gift that has been given to you, you need Jesus in your life. If he’s not in your life right now, you have that feeling that well, that your life has maybe missing something.

Skip Orem: (27:31)

You don’t really have any time now to think about this. This is the truth. There really is no time left. Because you don’t have any idea what the next day, the next hour, or even the next minute might bring. I pray everybody, anybody listening to this podcast who doesn’t have Jesus in their life right now, I pray that they will make a decision today to know Jesus, answer his knock. He’s knocking at your door. Open that door, let Jesus into your life.

Skip Orem: (28:29)

Next week everybody, episode number 33 Friday, February 12th, the entire episode is going to be a standalone interval training plan, a workout, a 30 minute coached workout. Similar to the one we sampled today. We did that workout for 10 minutes in the episode today, this one will be a 30 minute coached workout. So until next week for the Web Radio Today Podcast from Nashville, I’m Skip Orem, and remember this, something wonderful is about to happen.