Are you doing your shoulder therapy?

Just an update on a little of what I've added into my training the past month. Back in the glory days when I played quarterback I threw, threw, and threw. Along with so much work in my shoulder from football, boxing, and doing something I am to this day not proud of (which I'll keep to myself) I ended up with a shoulder injury. While crossfit puts a demand on shoulders I have come to a place where I am sick of pain and loss in strength and my shoulders. I asked one my my fellow crossfit coaches which is a mobility specialist what I could do to help. He gave me a couple exercises that includes two 5lb dumbbells, and a resistance band. Once I knew what I had to do I didn't waste any time. The past month I have done therapy 3-4 times a week. It usually takes me 20-30 min, and after one month I can feel the tightness and stabilization I have been looking for. Back when I hurt my shoulder I had a physical therapist tell me the same thing but then I was like that's not going to help me. Why do we sometimes wait so long to just put in the time and work!? God is still working in me about "instant success". Sorry people it doesn't work. What do you want to get better at?(Shoulder strength/stabilization) Whats the price your willing to pay? (Time). Whats one discipline a day you got to do? (Do the work!)

So here's my 20-30 min routine:
2x20 on the band of:
internal shoulder rotations for rotator cuff
external shoulder rotations for rotator cuff
Scar crows

then...

2x20 with 5 lb dumbbells
with arms straight out to your side do 20 rotations
with arms straight out front do 20 rotations

then...

2x20
side raises with thumbs up
bent over front raises

Paleo challange

It's challenge time again! I started my 28 day paleo challenge today. I feel pretty good about it since my eating hasn't been up to par the past couple of months. I have been training hard, but I feel the number one source to the best results is lagging. Nutrition is the foundation for your fitness and health goals. I know this because I have done a 21 day challenge before and felt my energy levels much higher along with my performance. Whether you are competing in Cross fit or just trying to improve your life what you eat is key. I have learned that instant results are the worst mindset known to man. Our culture has developed this "I want it now mentality", which is detrimental when you are trying to eat better for maximum results. It takes time! Just like anything else in life that has worth. I want to keep you updated with how it goes along with food ideas, and more on the paleo lifestyle. So, here we go. One simple choice a day over time will create our success. Will a bad choice in diet kill me today, or tomorrow? Nope, but will it overtime? You better believe it. So make today a fresh start, and when tomorrow comes choose that same fresh start again, and again, and again, until one day you have created a habit of success! Lets get it!

Here is the basics of paleo.

http://paleodietlifestyle.com/paleo-101/

Take God out of the box

I haven't blog in a long time, but just wanted to blog about a few things God has really been stirring my spirit about.
God is calling us to a place where we must worship him in spirit and in truth. Are you really struggling to worship God for who He is? I can tell you the problem because He has began to show me. You are trying to worship Him for who you want Him to be! That is not in truth. We can search Him out because He tells us He will tell us great and unsearchable things we do not know. We become so tired and weary because we are trying to do something we were never intended to do, which is put God in a box and believe what we want to believe because we want it our way. God has convicted me that I cannot come before Him with preconceived notions, and the intent to search out truths with a belief already in place. This can be something I want to believe because it fits into the lifestyle I want to live, or something man has told me and I'll just go with it because I'm to lazy to get before God and seek Him. We must come before God with open hearts, spirits, and minds and allow Him to instill in us His truth and his belief. God wants us to get back into perfect unity with Him which requires HARD WORK AND DEDICATION just like any other relationship. It requires to open up his word, asking others you trust what they have learned over time, discussing it with others with an open mind, and getting before the Father who created you and ask Him to show you. He will! He loves to for a matter of fact. He just wants us to want to! That in itself is a prayer and desire we must get to. If we aren't there its OKAY. Its takes time. I myself want to be there. Trust me there are days(alot of them) I just don't. God knows us pretty well. Its time be be authentic and open to what God wants to show us. Hes fed up with preconceived notions and going with the flow of things. So, I'm done. Lets get to know God for who He is, and get to know ourselves for who we are. Time to worship God in spirit and in truth. I'm on a journey to know God for who He is, come with me.