Mick's up With Your Day

You've noticed the spiral.



Little by little, time for exercise is squeezed out of your day, until it's non-existent.  Next, your quiet time, set aside for prayer and Scripture, dwindles, too.  You start feeling like there is no time to fully accomplish anything.  Your nutrition suffers, because your meal planning is rushed, and you might even be grabbing drive-through items, just to get by.  Then, you're feeling tired, worn out, and discouraged.

We've all been there.

 Really.  We have.  

If you have enough time to read to this point, take a deep breath, and stop.  Just rest... for a few minutes.

You know what you need to do.

If you truly want to be the most helpful and loving to your family and to yourself, you will do what you know you need to do.

Make a resolution right now.

It might not be January 1st, or the start of any particularly special month or day, but make a resolution.

Decide now that you will figure in a few minutes for prayer and a few minutes for exercise tomorrow.

That might mean setting your alarm clock 15 minutes earlier than normal.  That won't kill you.  I promise.

It might also mean switching a couple things around in your morning (or afternoon or evening) routine, but you'll survive that, too.  Trust me.  It didn't hurt me to do it (a time-sensitive person of consistency and schedule), so I'm sure it won't hurt you, even if you're as stubborn as I am.

Here are some ideas for you.

Follow a HIIT, burst, or surge technique, which entails a couple of minutes of intense exercise, several times in a row.  This will only take a very short bit of time out of your day, and will have many added benefits, which you can read about in other Mick's up articles.  Incorporate these sets into your morning routine.

For example, during a 100-Days of Burpees challenge I took on, with a suggestion from a wonderful trainer's Facebook post, I accomplished my goal by breaking down the large number into more do-able spurts, while fixing breakfast for the family each morning.  15 - 25 burpees (depending on the day's number)... then check on breakfast... 15-25 more burpees ... then check breakfast again... 15-25 more burpees... another peek at breakfast... final set of burpees... and breakfast is served!

As the weather gets more pleasant, getting outside is easier.  If you don't think you have time, consider your need to clear your head in the middle of your work day.

If you don't think it's necessary, ask your boss for an opinion.  A good boss, like mine, will tell you to take a break in the middle of your day, in order to keep up your productivity.  It decreases your stress level, and it allows you to take on a new perspective, when you return to your project.  Now, granted, this might mean giving up a few minutes of your lunch hour, but it sure is worth it!  

A recent article by Dr. Ben Lerner talks about balance between work and life.

I am so excited to hear friends around me talk about how they are fitting exercise into their days:  lunch time walks around the block; measuring how many times around the building equals one mile; at home after work, walking off the stress of the day; getting involved in a "biggest loser" contest at the gym; working extra time one day of the week, in order to take off early on another day that offers a special fitness class; and on and on it goes.

Even my high-school age son knows this.  He has been known to take a quick jog around the neighborhood to wake himself up before delving into his homework... or to relieve stress of the week, when he gets home on a Friday.  (That makes a mom proud!)

Just the other day, my son and I had a fun, impromptu "date" that included a sort of exercise:  We were talking about silly dances, and in his curiosity, while I was mentioning line dances, he pulled up the Cha Cha Slide (after we realized how OLD the Electric Slide is... ha ha!  That one is from MY day!).

Think about it.

We can make it work, if we really want to.

"Do not be anxious about anything,

but in every situation, by prayer and petition,

with thanksgiving, present your requests to God. 

And the peace of God, which transcends all understanding,

will guard your hearts and your minds in Christ Jesus."

Philippians 4:6-7 (NIV)

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The Toxicity in a Mick’s up of Deficiency

“When you're feeling down, help someone else, volunteer, and give (time, talents, energy).

It's harder to be sad when you are serving!”

Kimberly Roberto

The holidays are supposed to be a happy time.  However, some of our friends and neighbors are dealing with more than we realize.  There are sicknesses, hurts, sadness, and depression.  A sermon I heard this week mentions the pain some feel during this time.  That reminds me to pray for the hurting people in the world, especially to remember to stop my celebrating long enough to look beyond myself to others around me.

It’s no fair feeling down during a season of joy, but it’s a reality for some of us.  If you find yourself getting this way, try some of the precautions mentioned in “Is Your Food Stressing You Out?”  Dr. Eric Slead and Dr. Justin Moseley point out some deficiencies that are most likely part of the cause:

• Increase your protein intake.  “Protein-rich foods contain… alertness chemicals… like beans, chicken, and lean grass-fed beef.”
• Increase your Vitamin D3 intake, because “Vitamin D levels are very low in those who suffer from depression and heart disease.”  The reason for a Vitamin D3 supplement is “Vitamin D levels are linked to melatonin levels.  Melatonin is secreted as we sleep normally and increases during seasonal changes in daylight.  Melatonin increases appetite, decreases alertness, and affects mood.”
• Increase your Essential Fatty Acids, such as your omegas.  “Proper balance of these fatty acids matters for both physical and mental health.  The deficit of omega-3 fatty acids is linked to depression.”  Kimberly Roberto adds, “Perfect Ratio Omega improves brain function, helps fight depression, stabilizes blood sugar, and lowers blood pressure.”
• Increase your number of chiropractic adjustments.  “The physiological impact, the relief of nerve stress, and the subsequent relaxation of muscles and associated organs makes a Chiropractic adjustment not only a great way to reduce stress short term, but long term allows your body to live in a state of health.”

Granted, this looks like I’m belittling the severity of these feelings.  Please understand I am not. 

The truth is…
For some of us, it’s more than just a mood.  There are people dealing with a more serious issue, namely depression.  Mark Hyman, MD states in his article Why Antidepressants Don't Work for Treating Depression, “Depression is among the most common problems seen in primary-care medicine and soon will be the second leading cause of disability in this country. ”  He adds some items to the above deficiencies list to treat depression without drugs: 

• Decrease inflammatories in your diet.
• Be aware of thyroid issues (Ask your chiropractor how hypothyroidism can be handled through a change in lifestyle.)
• Increase the right B vitamins!
• Watch for toxicity, specifically mercury.
• Exercise!!!

Want more information to fight depression?  Watch the archived "Depression Revealed" Webinar with Gwen Olsen.  She is a former drug rep, who speaks out with shocking statistics about depression.

I hope this is helpful for you and your loved ones, who might be fighting emotional darkness this Christmas. I’ll be praying for you and for all those who feel there is no way out.  Look to the Lord.  Talk to Him.  He’ll listen and love you at all times.

Praise the LORD,…

who redeems your life from the pit

and crowns you with love and compassion

Psalm 103:1,4 (NIV)

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Mick’s up with Optimism

”Eat a live frog first thing in the morning, and nothing worse will happen to you the rest of the day!”

Mark Twain

I saw this posted on Facebook last week:
“When you feel optimistic your metabolic rate can rise & you can lose weight eating the same amount.  When you feel pessimistic your metabolic rate can fall & you can gain weight eating the same amount of food.  If you're not fulfilled & you feel stressed you can sometimes eat to calm yourself & sedate your inner frustration.  Setting realistic expectations on self & others helps reduce stress & moderates eating patterns.” 



That’s great food for thought for all of us.

Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.

Psalm 90:14 (NIV)

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Mick’s up for the Weekend

Weekends are a great time to combine family time with exercise.

A walk in the park or a bike ride -- how can you combine family time with exercise this weekend? – Curves

With the holidays coming up, you might be blessed with some extra free time.  If so, why not get a boost of endorphins to improve your mood during your time off?  If your family has some time to spend with you, then why not take the advice above and combine family time with exercise.


Just like the below video advertisement says, “Maybe strong is just what you have left, when you've used up all your weak.” (saucony)  I like to think of it another way, too:  Maybe your strong (motivation to exercise) is just what you have left when you've used up all your week (and it’s the weekend… or vacation!).

I have a challenge for you.  Instead of looking at vacation as a time to crash and be lazy and do nothing, or just stay inside and catch up on things you don’t have time to do during regular work weeks, how about you plan a few minutes each day, whether it’s morning, mid-day, or evening, and move a little more and a little differently than usual.  Get some exercise.  You'll find yourself laughing with your kidderz and hubby/wife, while you're being silly with your exercises or hiking or biking o whatever activity you choose.  Remember, it only takes a few minutes!

Have a great strong… oh…. ummmm… I mean weekend!

For in six days the LORD made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the LORD blessed the Sabbath day and made it holy.

Exodus 20:11 (NIV)

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