Archives For Fitness/Health


Chilly —  June 21, 2016 — 8 Comments

Ahhhhh, it’s almost the end of June! Yeah, ok, technically yesterday was just the first day of summer but WOW, it feels like it’s already 1/3 over! There’s so much I want to accomplish!  It’s during times like this that I strive to recalibrate (term I learned from my engineer friends) by life to make sure I’m being efficient, accurate and effective. I don’t want summer to blow by and then look back thinking, “I should have… ” — So, today I’m looking at my calendar, scanning through my journal and praying for clarity. I want my life to count.


I’m ready to write down whatever God brings to my heart. This will help me accomplish the things God is revealing. And, trust me, there’s some crazy HUGE things God is stirring in my heart right now! I’m seeking God HARD to discover His timing and strategy — no time to be passive… I don’t want to just be close, I want to HIT THE BULLSEYE!

This means it’s time to set some new goals!

A Goal is a Dream with a Deadline.

It’s important, for me, to be sure that I’m set-up for success by putting the right things into my life. Here’s a few things I’m thinking about today… please take a moment and share.

Let’s be transparent!

Let’s grow this summer! 

Let’s be Courageous!

In the comments, number 1-7 and answer the following:

  1. What book are you reading right now (besides Bible)? Recommend it?
  2. What music album is your favorite right now? Why?
  3. Do you write in a journal? How frequent? How personal is it?
  4. When do you pray and read your Bible each day?
  5. What is your fitness goal(s) for the summer? Do you work out and/or diet?
  6. How much silence to you get each day where you think/dream/meditate?
  7. Who is your mentor? Do they know it? How’s do you pursue this?

Let’s WIN all summer long!

Running Shoes

Chilly —  February 16, 2016 — 4 Comments

I’m wearing running shoes.

Every day. Why? Because God told me to. 

Nike_Free_Final_Horz_smWeird, right? Well, sometimes God asks us to do weird stuff (like, he asked Isaiah to walk around for three years completely naked). So, wearing athletic shoes isn’t so bad, right?!

There were really two unique and distinct reasons I felt God calling me to do this:

  1. I need a daily, constant, reminder that I have been entrusted with a message that needs to be communicated NOW! Check out this verse, “Then the Lord said to me, ‘Write my answer plainly on tablets, so that a runner can carry the correct message to others’.” Habakkuk 2:2  — I have always been motivated by this verse as specific mandate for journaling (I think I’ve always focused on the “write” more than the “runner” in this verse). Journaling is a daily discipline in my life. Which is awesome! But, now God is adding fire to the fuel, “Yes, Chilly, keep journaling — write down everything I tell you — and then, RUN to share this news!” This is why I preach from my journal wherever I go!  So, my running shoes communicate to ME that we are in urgent times and I need to stay focused and vigilant!
  2. The other reason I’m wearing running shoes every day is because I can’t RUN with the message IF I CAN’T run!!  In other words, I need to be focused on getting in WAY BETTER SHAPE! I’m embarrassed to admit this but I am determined to change. So, I’m going back to the gym, I’ve joined an adult soccer team, I’m running daily and I’m changing my diet. This is NOT a program — it’s a lifestyle adjustment.

Several years ago, God gave me a simple guide to daily living that I’m now calling “The 3D Life” (formerly, the Real Life Plan) —  and, I’m returning to this lifestyle TODAY. I’ve packed away my dress shoes, loafers and boots: I’m ONLY wearing running shoes (or other athletic shoes) on my feet from this point forward. I may not wear any other shoes until my daughter’s wedding at the end of May.  It’s my way of being accountable to EVERYONE. So, if you’re around me and you see my sneakers, feel free to ask me, “how’s the 3D thing is going!” OR, if you need a kick in your daily disciplines, JOIN ME (no, you don’t have to do the running shoe thing). Just give me a shout out in the comments!

Here’s the 3D details of my plan:    Continue Reading…

Expanding the Margin

Chilly —  June 10, 2015 — 2 Comments

I’m on vacation.

Resting… Playing… Recharging… Praying… and, Listening.

It’s been a really busy, crazy, fast-paced, exciting and exhausting season of life and ministry.

So, during a walk along the beach, I felt the Lord ask, “How long do you intend to live like this?

expired-parking-meterI was reminded of a series that I preached at Courage Church a few years ago called: “Margin” — I think I need to preach it again TO MYSELF. This series really challenged me in some of the fundamental areas of my life. And, you know what? Looking at and adjusting our schedules and daily disciplines can turn out to be one of the most spiritual things we can do!

MARGIN = The Amount Available Beyond What Is Necessary.

So be very careful how you live. Do not live like those who are not wise, but live wisely.16 Use every chance you have for doing good, because these are evil times.17 So do not be foolish but learn what the Lord wants you to do. Ephesians 5:15-17

If you don’t tell time where to go, you’ll be asking it where it went.

GOOD IS THE ENEMY OF GREAT. And that is one of the key reasons why we have so little that becomes great. We don’t have great schools, principally because we have good schools. We don’t have great government, principally because we have good government. Few people attain great lives, in large part because it is just so easy to settle for a good life. The vast majority of organizations never become great, precisely because the vast majority become quite good – and that is the main problem. — Jim Collins

So, with this in mind, I need to eliminate or adjust some ‘good‘ things in my life that are robbing me of GREAT things!

Allow me to challenge you to do FIVE things:

  1. Confess those areas of your life in prayer that are causing too much busyness. Ask for God’s help.
  2. Also, as you pray, ask God to give you the strength to say no to good things so that you can say yes to GREAT things!
  3. Listen for God’s response. Take notes.
  4. Commit to God the things you will do immediately that will allow you to create more margin in your schedule.
  5. Be amenable. Get with someone who knows you well, and talk to them about the changes that you’re putting into motion TODAY.

“Life is tons of discipline.” ~ Robert Frost

Here’s a few things I feel like God is asking me to adjust:

  • First is Distractions. Life has enough distractions without me creating them. When I’m with those that I love or serve; I’m putting down the mobile devices or anything else that’s competing for their attention. Seems like in today’s world, we’re all a bit ADD (attention deficit disorder) — we get distracted super easy.  Let’s make it easier to help people engage in meaningful relationship. Stop multitasking and ask the Lord to help us slow down our brains and really listen.
  • Second is Latenight Media. I’m a late-night guy and get lots accomplished after my family is in bed – that’s a good thing (and at times, a great thing)… but God tapped me on the shoulder and said “at 11pm: read, journal, pray but turn the POWER off on TV, Macbook, iPad, etc.” – I’ll get more focused and get more sleep! Win/Win — another good to GREAT move!
  • Third is Queen Time. My wife needs and deserves more of my MARGIN! So, I’m returning to a previous plan of asking HER to pick one breakfast, lunch or dinner each week — our lives & schedules are unique – so the cute little immoveable “date night” won’t work (plus, it’s kind of annoying when people make a HUGE deal about their immoveable night)… we’re a bit more flexible than that! Plus, it will be fun to mix it up and try unique places at unique times! Ultimately, this time is for me to value & listen to my queen speak! She’s my best friend. This commitment should expand my family time too!
  • Fourth is Health & Fitness. I’ve had been much more deliberate about what I eat (MyFitnessPal app) and also exercising daily (Running, biking and Nike+ Fuelband)… and then the move happened to Lansing. Somewhere in the busyness I stopped be intentional about this and gained weight & lost discipline (in this area). Well, I’m more resolved than ever  to lose weight and increase my energy. I also plan to figure out a course of action for when winter arrives — my fitness suffers when I can run & play. Ask me about this later this Fall!
  • So, number Five is Prayer & Journaling. Yes, I already do both of these a lot. But, we must increase the good things in our lives to crowd out the not-so-good or average things. I’m still seeking the Lord about a new book idea — so, I need to increase the discipline of writing. And, my need to be in the Lord’s presence has only increased. I’m so thankful that I serve with a pastor who loves prayer and a home & church that provides lots of unique places to do it!
Ok, so there it is! I’m being transparent and vulnerable with EVERYONE! 

Now it’s YOUR turn!
What good things does God want you to lay down in your pursuit for what is GREAT? And, I would also LOVE to hear from my Mount Hope and Courage Church friends as well as those allies in the Accelerate Network! And, of course, YOU! Can’t wait for the interaction that will come through this accountability! GO FOR IT!
Growing my MARGINS, Chilly

Living in 3D!

Chilly —  July 1, 2014 — 6 Comments

I don’t know about you, but I’m running hard for the finish line. I’m giving it everything I’ve got. No sloppy living for me! I’m staying alert and in top condition. I’m not going to get caught napping, telling everyone else all about it and then missing out myself. 1 Corinthians 9:26-27

worthitThis month (and remaining summer) is going to be CRAZY exciting! We have three different teams doing ministry at Courage Church (Detroit) PLUS we’re hosting our amazing week of outreach & discipleship: 4Days! With so much going on, I’m going to need to be at the top of my game to host, lead, serve, speak and love! So, I’m making some deliberate choices this month for focus, faith and fitness.

I’m looking for a few others to join me. So, I’ve retooled my “Real Life Plan”…

3D:  Diet – Devotion – Discipline


  • Eat Less …too simple? Here’s more:
  • Drink at least 60 ounces of water each day. Carry a water bottle (here’s mine: H2O)
  • Eat from all 5 food groups daily (fruit, veggies, grains, meats, dairy)
  • Eat until you’re full NOT until your plate is empty. Don’t apologize for not finishing
  • Begin each meal by drinking a whole glass of water (will help fill you up)
  • When eating out, always try to split meal or ask for half order or à la carte.
  • Attempt to eat biggest meal at noon.
  • I’m also trying to eliminate or reduce red meat & high carb stuff (pastas, rice, etc)
  • Eat less more often – example 5 smaller snacks better than 2-3 big meals
  • Between meals, try nuts, bananas, carrots, celery, etc
  • Desserts are ok, once a week – or one small piece of dark chocolate per day.

A few NO’s:

  • NO deep fried food (things pan fried may be ok on rare occasions)
  • NO junk food – candy, chips, sugar beverages, etc.
  • NO added sugar – use a little stevia or just go without it…
  • NO meals or desserts from 7pm – breakfast. (fruit, veggies are ok. keep drinking h2o)
  • NO whining about how hungry you are! When you grumble, drop & do 10 pushups!


  • Daily times in Prayer, Word and Witness – grow this!
  • Live transparent. Be accountable with at least one other person (who will call you out).
  • Keep a daily journal – write your history!
  • Service beyond expectations or job requirements, try to do something daily that you cannot be thanked for.
  • Live by the daily motto: Today is NOT about me!
  • Be generous! Faithful in tithes, offerings & projects – go beyond what’s comfortable & affordable.
  • Love people… a lot. Let your joy pave the way… serve family, neighbors, strangers – ANYONE!


  • Exercise daily for at least 20-30 minutes. (Get your heart pumping)
  • Can be anything, set aside as deliberate exercise: walking, running, sit-ups, treadmill, pushups, arobics, soccer, wii fit, whatever… take stairs whenever possible.
  • What seems so hard now will one day be your warm up.
  • Get at least 6 hours of sleep – all at once is best – but at least 6 total. Try to use “sleep cycles”: 90 minutes guideline – example – 4.5, 6, 7.5 hours (yes 7.5 is better than 8!)
  • Find cheaper entertainment: walks > movies, cafe > restaurant, serving > shopping
  • In addition to daily Bible, read at least 1 book per month.
  • Limit ALL social media (twitter, instagram, facebook, snapchat) post & then get off! Less selfies!
  • Begin & end every day praising God! Seriously, it will bring joy to everyone! Smile!

The above 3Ds are only a guidelines — personalize this to your life & goals.

Ok, so who’s with me?  When you post stuff use hashtag: #Be3D