20 second fitness

It's called 20 second fitness
The web address is... http://20second.com/

The Science

You’re probably thinking, “How does it work? How can 8-12 minutes a day really get me the body I want and help to get in the best shape of my life? Can you prove it?”

To make it simple, let’s think for a minute about your car. If you want to get the worst gas mileage possible what do you do? You floor it, put the pedal to the metal, step on it, rev the engine high, and go! Here is a little example for you: Spencer’s car gets 33 mpg at 60 mph but gets only 25 mpg at 80 mph. If he were to drive straight from LA to Miami at 60 mph it would take him a little over 39 hours and would use just over 71 gallons. But if he drove it at 80 MPH it would take only 29.5 hours and would use a whopping 94 gallons of fuel! The faster we drive, the more fuel we use, even though we use the car for less time. This is similar to the way 20 Second Fitness works with your body — if you think of calories and fat as fuel. We want to make our bodies get the worst gas mileage possible. We want to burn through as many calories as we can, as quickly as we can. With 20 Second Fitness, you rev your engine (going intense through the workout), you cover the same distance a lot more quickly (compressing an hour’s worth of exercise into 8-12 minutes) and due to the acceleration, you get some really bad mileage (we burn a lot more calories faster due to the metabolic overload of going intense). There you have it — if you cover the same distance at a higher rate of speed but in a shorter amount of time, you get much faster progress!

TRACY

BEFORE

AFTER 5 months and 61pounds lighter. 

I love doing 20 Second Fitness! It amazes me that you can get the same results that you would in riding your bike or running for hours at a time but for no more than 8 to 12 minutes a day. I have been doing the workout faithfully for about 30-40 days and have lost 17 pounds and have dropped almost two pant sizes. As a Mom and someone that works full time plus travels fourteen days out of each month, Spencer has made it very easy to stay motivated and not fall from my exercise routine when I’m on the road… Anyone and everyone have 12 minutes to fit this workout in their day – that is the beauty of it AND you get great results!
-Tracy

LINDSAY

As an All-American 1,500 meter runner in college, I appreciate the effectiveness of interval workouts. But 10 years later, as a mom of three, I find myself working out less and less because I don’t feel like I have the time to commit to it. Having 20 Second Fitness has been perfect. It is so quick I can always fit it in somewhere in my day, and it really makes a difference. I can feel the workout in my legs and body throughout the day. I’m left feeling so glad I did the workout instead of letting another day slip by without exercise, and it only took 12 minutes!
-Lindsay




Check it out... I'll keep y'all posted on how I'm doing.  I'll post my before pics and after pics at the same time in 30 days... I'll keep going to the gym to get my cardio workouts in and this workout will be my muscle toning workouts

Why is my depression stronger than it use to be?

In high school I took Dance and I enjoyed creative writing.  I'd get lost in my writing, it was like I was someone, I was happy, I wasn't me.  I would get so involved at dance I'd forget about life and everything going on around me it was just me and the music and my ballet slippers.  Back in high school I really enjoyed doing these two things.  But now... Now it's blah, boring.  I lost interest in dance when my ballet teacher retired Dance just was not fun anymore.  And as for writing I can't seem to be someone else I can't fight reality. In high school I had Good Natural Highs from dance and writing now I take benadryl to numb out of life. I don't enjoy things like i use to. I'm thinking not finding the joy in the things has affected my depression... or my depression affected how I enjoy things.  I want to enjoy these things but the passion is gone.  What do i do to get the passion back?

My first Step

I'm doing a 12 Step program through The Church Of Jesus Christ Of Latter Day Saints for my problems with food. I need to figure out why I keep binging, why I have NO CONTROL over it, and work on overcoming the binges I go through.

http://www.providentliving.org/familyservices/AddicitonRecoveryManual_36764000.pdf
That is the website for the book we're using for the 12 Step Program. I thought I'd if the website don't work I copied and pasted it onto my blog just below.  So if you're wanting to give 12 steps a shot Step One is below.

Step Number 1
Admitted we were powerless over (what ever your affliction) and that our lives were unmanageable....


 
HONESTY
KEY PRINCIPLE: Admit that you, of yourself, are
powerless to overcome your addictions and that
your life has become unmanageable.
Many of us began our addictions out of curiosity.
Some of us became involved because of a justifiable
need for a prescription drug or as an act of
deliberate rebellion. Many began this path when barely
older than children. Whatever our motive for starting
and our circumstances, we soon discovered that the
addiction relieved more than just physical pain. It
provided stimulation or numbed painful feelings or
moods. It helped us avoid the problems we faced—
or so we thought. For a while, we felt free of fear,
worry, loneliness, discouragement, regret, or boredom.
But because life is full of the conditions that prompt
these kinds of feelings, we resorted to our addictions
more and more often. Still, most of us failed to recognize
or admit that we had lost the ability to resist and
abstain on our own. As Elder Russell M. Nelson of the
Quorum of the Twelve observed: “Addiction surrenders
later freedom to choose. Through chemical means, one
can literally become disconnected from his or her own
will” (in Conference Report, Oct. 1988, 7; or Ensign,
Nov. 1988, 7).
Rarely do people caught in addictive behaviors admit
to being addicted. To deny the seriousness of our condition
and to avoid detection and the consequences of
our choices, we tried to minimize or hide our behaviors.
We did not realize that by deceiving others and
ourselves, we slipped deeper into our addictions. As
our powerlessness over addiction increased, many
of us found fault with family, friends, Church leaders,
and even God. We plunged into greater and greater
isolation, separating ourselves from others, especially
from God.
When we, as addicts, resorted to lies and secrecy,
hoping to excuse ourselves or blame others, we weakened
spiritually. With each act of dishonesty, we bound
ourselves with “flaxen cords” that soon became as strong
as chains (see 2 Nephi 26:22). Then a time came when
we were brought face to face with reality. We could no
longer hide our addictions by telling one more lie or by
saying, “It’s not that bad!”
A loved one, a doctor, a judge, or an ecclesiastical
leader told us the truth we could no longer deny—the
addiction was destroying our lives. When we honestly
looked at the past, we admitted that nothing we had
tried on our own had worked. We acknowledged that
the addiction had only gotten worse. We realized how
much our addictions had damaged relationships and
robbed us of any sense of worth. At this point, we took
the first step toward freedom and recovery by finding
courage to admit that we were not just dealing with a
problem or a bad habit. We finally admitted the truth
that our lives had become unmanageable and that we
needed help to overcome our addictions. The amazing
thing about this honest realization of defeat was that
recovery finally began.
The Book of Mormon prophet Ammon plainly stated
the truth we discovered when we were finally honest
with ourselves:
“I do not boast in my own strength, nor in my own
wisdom; but behold, my joy is full, yea, my heart is
brim with joy, and I will rejoice in my God.
“Yea, I know that I am nothing; as to my strength
I am weak; therefore I will not boast of myself, but
I will boast of my God, for in his strength I can do all
things” (Alma 26:11–12).
Action Steps
Become willing to abstain
Even though people’s addictions are different,
some truths, like this one, never vary—nothing begins
without an individual’s will to make it begin. Freedom
from addiction and cleanliness begin with a tiny flicker
of will. People say individuals finally become willing to
abstain when the pain of the problem becomes worse
than the pain of the solution. Have you come to that
point? If you have not and you continue in your addiction,
you surely will reach that point because addiction
is a progressive problem. Like a degenerative disease,
it eats at your ability to function normally.
The only requirement to begin recovery is the desire
to stop participating in the addiction. If your desire is
small and inconsistent today, don’t worry. It will grow!
Some people recognize the need to be free from
addiction but are not yet willing to begin. If you are in
that situation, perhaps you can begin by acknowledging
your unwillingness and considering the costs
of your addiction. You can list what is important to
you. Look at your family and social relationships, your
relationship to God, your spiritual strength, your ability
to help and bless others, your health. Then look for
contradictions between what you believe in and hope
for and your behavior. Consider how your actions
undermine what you value. You can pray that the Lord
will help you see yourself and your life as He sees it—
with all your divine potential—and what you risk by
continuing in your addiction.
A recognition of what you lose by indulging in your
addiction can help you find the desire to stop. If you
can find even the smallest desire, you will have room to
begin step 1. And as you progress through the steps of
this program and see the changes that come into your
life, your desire will grow.
Let go of pride and seek humility
Pride and honesty cannot coexist. Pride is an illusion
and is an essential element of all addiction. Pride distorts
the truth about things as they are, as they have
been, and as they will be. It is a major obstacle to your
recovery. President Ezra Taft Benson defined pride:
“Pride is a very misunderstood sin. . . .
“Most of us think of pride as self-centeredness,
conceit, boastfulness, arrogance, or haughtiness. All
of these are elements of the sin, but the heart, or core,
is still missing.
“The central feature of pride is enmity—enmity
toward God and enmity toward our fellowmen. Enmity
means ‘hatred toward, hostility to, or a state of opposition.’
It is the power by which Satan wishes to reign
over us.
“Pride is essentially competitive in nature. We pit our
will against God’s. When we direct our pride toward God,
it is in the spirit of ‘my will and not thine be done.’ . . .
“Our will in competition to God’s will allows desires,
appetites, and passions to go unbridled (see Alma 38:12;
3 Nephi 12:30).
“The proud cannot accept the authority of God giving
direction to their lives (see Helaman 12:6). They pit
their perceptions of truth against God’s great knowledge,
their abilities versus God’s priesthood power,
their accomplishments against His mighty works” (in
Conference Report, Apr. 1989, 3–4; or Ensign, May
1989, 4).
As you become willing to abstain and admit the
problems you face, your pride will gradually be
replaced with humility.
Admit the problem; seek help; attend meetings
When we indulged our addictions, we lied to
ourselves and others. But we could not really fool
ourselves. We pretended we were fine, full of bravado
and excuses, but somewhere deep inside we knew.
The Light of Christ continued to remind us. We knew
we were sliding down a slippery slope toward greater
and greater sorrow. Denying this truth was such hard
work that it was a big relief finally to admit that we had
a problem. Suddenly, we allowed a tiny opening for
hope to slip in. When we chose to admit to ourselves
that we had a problem and we became willing to seek
support and help, we gave that hope a place to grow.
We were then ready to take the next step of attending
a recovery meeting.
Participation in a support group or a recovery
meeting may not be feasible for everyone. If you
cannot attend a recovery meeting, you can still follow
each of the steps, with minor modifications, as you
work with your bishop or a carefully chosen professional
counselor.
When attendance at a recovery meeting is possible,
you will find it helpful for at least two reasons. First, at
these meetings you will study specific gospel principles
that, when applied, will help you change your behavior.
President Boyd K. Packer of the Quorum of the Twelve
taught: “The study of the doctrines of the gospel will
improve behavior quicker than a study of behavior
will improve behavior. Preoccupation with unworthy
behavior can lead to unworthy behavior. That is why
we stress so forcefully the study of the doctrines of
the gospel” (in Conference Report, Oct. 1986, 20; or
Ensign, Nov. 1986, 17). Second, these meetings are a
place to gather with others seeking recovery and with
those who have already taken this path and are living
proof of its effectiveness. In recovery meetings you will
find understanding, hope, and support.
Study and Understanding
Studying the scriptures and the statements of Church
leaders will help you begin your recovery. This study
will increase your understanding and help you learn.
You can use the scriptures, statements, and questions
that follow for prayerful personal study, for writing,
and for group discussion. The thought of writing may
frighten you, but writing is a powerful tool for recovery.
It will give you time to reflect; it will help you focus
your thinking; it will help you see and understand the
issues, thoughts, and behaviors surrounding your
addiction. When you write, you will also have a record
of your thoughts. As you progress through the steps,
you will be able to measure your progress. For now,
just be honest and sincere as you write your thoughts,
feelings, and impressions.

Encompassed by temptations

“I am encompassed about, because of the temptations
and the sins which do so easily beset me.
“And when I desire to rejoice, my heart groaneth
because of my sins; nevertheless, I know in whom
I have trusted.
“My God hath been my support; he hath led me
through mine afflictions in the wilderness; and he
hath preserved me upon the waters of the great deep.
“He hath filled me with his love, even unto the consuming
of my flesh” (2 Nephi 4:18–21).

• Do you feel encompassed or trapped? When do

you feel this way most often?

• What situations or feelings weakened you so you

gave in to your addiction?

• When Nephi felt overwhelmed, in whom did he

place his trust? What can you do to place more

trust in the Lord?

“I know that man is nothing”

“It came to pass that it was for the space of many
hours before Moses did again receive his natural
strength like unto man; and he said unto himself:
Now, for this cause I know that man is nothing,
which thing I never had supposed” (Moses 1:10).

• How did Moses describe himself as compared

to God?

• How can a little child be of infinite worth and still

be nothing when compared to his or her parents?

• In what ways are you nothing when you do not

have the help of God?

• In what ways are you of infinite worth?

• Write about how recognizing your helplessness to

overcome your addiction on your own can bring

you to admit your own nothingness and become

as a little child.

Hunger and thirst

“Blessed are they which do hunger and thirst after
righteousness: for they shall be filled” (Matthew 5:6).
“And my soul hungered; and I kneeled down before
my Maker, and I cried unto him in mighty prayer and
supplication for mine own soul; and all the day long
did I cry unto him; yea, and when the night came I did
still raise my voice high that it reached the heavens”
(Enos 1:4).

• In these two scriptures, we learn that our souls

can hunger. Do you ever feel empty inside, even

when you are not physically hungry? What causes

that emptiness?

• How can your hunger for things of the Spirit help

you be more honest?

Honesty

“Some may regard the quality of character known as
honesty to be a most ordinary subject. But I believe it
to be the very essence of the gospel. Without honesty,
our lives . . . will degenerate into ugliness and chaos”
(Gordon B. Hinckley, “We Believe in Being Honest,”
Ensign, Oct. 1990, 2).

• Write about ways you have lied and attempted to

hide your addiction from yourself and others. How

has this behavior caused “ugliness and chaos”?

Humility

“Because ye are compelled to be humble blessed
are ye; for a man sometimes, if he is compelled to
be humble, seeketh repentance; and now surely,
whosoever repenteth shall find mercy; and he that
findeth mercy and endureth to the end the same
shall be saved” (Alma 32:13).

• Write about the circumstances that have compelled

you to humility and to seek repentance. What hope

does Alma give you? How can you find or receive

that hope?

The Lord’s delight

“Lying lips are abomination to the Lord: but they that
deal truly are his delight” (Proverbs 12:22).

• Writing the answers to these questions has called

for a deep level of honesty about yourself. How

does this passage of scripture relate to this kind of

honesty? How can you become the Lord’s delight?

ANXIETY

what is ANXIETY for me?  It's hard to breath, burning in my chest, I feel nauseated, I feel weak, it feels like my blood is either on fire or ice, a knot in the pit of my stomach, and that's just the stuff off my head right now.  How do i cope with ANXIETY? I dunno how to cope. It's crippling. I wanna cry and stay inside until it goes away. I can't let anxiety CONTROL me, can't let anxiety win. I gotta fight it.  But i dunno how, not when it's so stinking strong.  I can if it's not strong but when it's strong like it's been getting i don't know anything i try does not work.  UGH it's so frustrating
WHAT TO DO WHAT TO DO????
  

Gonna try a new workout plan... let me know what you think

the weight machines at the gym.  Cuz i need to tone up.  I can't do any impounding workouts cuz of my ankles the pain is heading up to my knees.  so I'm gonna do each machine for each area of my body for 5 minz (like a Jillian Michales workout dvd she focus on each area of her body for 5 minz) I'm gonna use the lightest weight possible cuz i don't wanna bulk up i wanna be lean  I'm doing this for a week to see then I'll see from there if it's working or not.  depending on how i feel after i might go swimming in the pool at the gym also. 
If anyone has any suggestions on how to make the workout better please share... I'm open for suggestions.

The unsettling Darkness

Night time is so hard to do.
I feel a darkness around me.
Feels as though my blood is on fire.
It's rather scary.
I'm scared to fall asleep.
I dunno how to rid myself from this presence.
I've tried praying and i still feel the darkness.
I've tried reading scriptures and I feel lost and alone.
I try watching TV to focus on something else, The darkness stays.
I leave my light on until I'm on the verge of falling asleep.
I don't know how to get rid of this darkness.
It's really bothersome.
Writing about this darkness I'm feeling it right now.
I wish I knew what it was so i could get rid of it.
it's a very unsettling feeling. 

So I'm A BURDEN

Me - I feel like I'm a burden
Dad - You are
Me - well if I'm such a burden why did you take me to the hospital?
Dad - cuz i want to see you succeed and to see you happy.



you know what i get out of this. That I'm A Burden.  I shouldn't be here cuz i cause too much weight on other people.
Thanks dad love you too.
JERK

what do i do???

Do i go to this 12 step program for Eating Disorders and I fess up to some of the things i do or don't do? or do i just don't go? 
I'm sick of food and having it in my face but cuz all i do is frigging eat... well i do go through phases of fasting and binging and B/P 
I want help, I want the help to not eat... to fast, to be strong, to resist food.  I don't want full help until I'm to my goal weight.
It's free to go to. 
what would you suggest i do? Go... or don't go?

Some of my writtings

I want to be validated
Be told it's OK to be able to hurt, get mad, feel angry, be upset, and be furious.
I don't want family to make me feel guilty for feeling emotion.

Sometimes I feel like I'm attacked by some people in my family when I show emotion. Like I'm not allowed to show or feel that emotion.



Wrote this when i stopped all communication with a friend that was not good for me.
I don't understand, but it feels as though there is a hole inside of me.
A hole that once was filled with lies, lies that i wanted to believe.
That you really cared for me, like friends care for each other.
That I really am attractive.
Now everything that i once hoped is not shattered.

TWILIGHT QUOTE and why i like it so...

Quote I like From the Book Twilight - Bella is talking to Edward...

How do you do it? Living the way you do, when it would be EASIER to live like others like you?


BELLA - Why do you do it? I still don't understand how you can work so hard to resist what you are? Please don't misunderstand, of course I'm glad that you do. I just don't see why you would bother in the first place.

EDWARD - Just because we've been dealt a certain hand, it doesn't mean that we can't choose to rise above. To conquer the boundaries of a destiny that none of us wanted, to try to retain whatever essential humanity we can.

Why do i like this quote so much?
It's so true, we all get dealt hands in life that we don't want, but why do we keep going on? Because we want the best outcome, sometimes we make a mistake but we can always correct that mistake and steer our car to go down the path that we want to go down.