The PowerBreak Podcast

Program 254 – SHOW NOTES (2023 – 24)

Show date – June 27, 2023

THE Q&A FORMAT

1. OPEN with Tease

(Bob) “This is the PowerBreak Podcast, number 254 titled:

Kicking The Can

Pause for 5 seconds

– I’m Bob Brubaker along with JT as we hope you will stay tuned as we seek to give you a little power in this break to help you succeed in the race of life.”

2. (JT) This is the – PowerBreak Podcast – with a focus on the spiritual, the mental, and the physical aspects – all to help you succeed in the race of life. For show notes from today’s podcast go to bobbrubaker.com and follow the link for the PowerBreak podcast.

3. Welcome – Bob and JT – chit chat about life, walk with God, training, etc.

BB&JT: Plea and thank you for ratings and review & for spreading the word via social media and word of mouth…

BB –  We are talking today about … “Kicking The Can”

So JT What does that title bring up to your mind?

4. Bob – POINT: Everybody kicks the can down the road in procrastination sometime or another but we lose when we do… and many times the loss affects those we love in our families, friends, and our church.

Proverbs 24:3–7 (ESV) — 3 By wisdom a house is built, and by understanding it is established; 4 by knowledge the rooms are filled with all precious and pleasant riches. 5 A wise man is full of strength, and a man of knowledge enhances his might, 6 for by wise guidance you can wage your war, and in abundance of counselors there is victory. 7 Wisdom is too high for a fool; in the gate he does not open his mouth.

5. JT ------ OK THEN LET’S TALK SOME MORE ABOUT THAT as we bring up… WHAT’S NEW –  as we open Bob’s recent blog from bobbrubaker.com …

“Kicking The Can”

6. Presentation and discussion of Bob’s published article,

• Bob and JT discuss highlights of the PowerBreak blog

“Kicking The Can”

Bob concludes with “The PowerBreak blog is found at bobbrubaker.com”             ((((:03 PAUSE))))

7. JT – What’s happening Bob? What would you like our listeners to know about this week?

8. Bob – The Power Of Time Management –… & Sermon link on the website.

(((:03 PAUSE)))

9. JT – This is the PowerBreak Podcast, I’m JT along with Bob Brubaker and this is the  –– time for some questions and answers. Feel free to submit your questions by EMAIL TO JT@bobbrubaker.com and we’ll get to the answer on an upcoming PowerBreak. Podcast…

10. JT – Question ONE - FROM THE SPIRITUAL SIDE OF LIFE….

How can we take the tendency to procrastination serious enough to desire to change?

11. Bob & JT discuss

Consider it as sin, which it is.

James 4:17 (ESV) — 17 So whoever knows the right thing to do and fails to do it, for him it is sin.

Consider it as acting as if we know more than God who lays opportunities in front of us…

Proverbs 3:5–8 (ESV) — 5 Trust in the Lord with all your heart, and do not lean on your own understanding. 6 In all your ways acknowledge him, and he will make straight your paths. 7 Be not wise in your own eyes; fear the Lord, and turn away from evil. 8 It will be healing to your flesh and refreshment to your bones.

Consider how in procrastination we forsake the many illustrations and proverbs that speak against it, calling a person who does - a sluggard.

12. JT – Question Two… “FROM THE MENTAL ASPECT”

How can we apply ourselves mentally to avoiding kicking the can?

13. Bob & JT discuss

Prioritize and act.

God has given us a certain about of time and there is no assurance we’ll have to tomorrow so we should do today what we know we should do.

That means we learn to prioritize what all we have in front of us to do and schedule time to act upon those priorities so we avoid focusing on things that are not as important. It’s simple time management but it takes practice and discipline.

14. (JT) Third Question …. From the physical side of life…

What is a good number of hours per week to be riding a bicycle for fitness and performance?

15. Bob and JT discuss…

The best number of weekly training hours depends on your goals. C

For generalized cardiovascular fitness, the exercise recommendations from the World Health Organization are pretty reasonable: 150-300 minutes a week of moderate intensity exercise or 75-150 minutes per week if you incorporate higher intensity efforts. So, since cycling is typically a mixed-intensity activity, 3-5 hours a week is a good starting point for recreational cyclists looking to achieve the basic cardiovascular and metabolic benefits of aerobic exercise.

Once you decide to use cycling to improve athletic performance, particularly your ability to ride a bicycle longer and at higher speeds, the number of weekly hours you spend on the bike will need to increase, and you will need to start structuring your rides to address the physiological demands required to achieve your goal. With the appropriate training architecture, 6-10 hours of cycling per week are sufficient to prepare for the vast majority of amateur cycling events.

By Chris Carmichael,
CTS Founder and Chief Endurance Officer

Anything final thoughts on this JT?

Bob’s final comment – More is NOT necessarily better. It takes discipline to know when to increase your hours of training and when to back off, realizing the gain is not found in excess.

Point: DISCIPLINE MAKES THE DIFFERENCE --- in all aspects of life

Closing statement Bob…. “check out today’s show notes at bobbrubaker.com and click on the PowerBreak podcast – today’s show is 254.

16. JT – Submit your questions by EMAIL to JT@bobbrubaker.com and listen for OUR answer on an upcoming PowerBreak Podcast (((:03 pause)))

17. (((commercial by Bob))) --- The Power Of Time Management

(((pause for music transition)))

18. (JT) Thank you for joining us for the PowerBreak Podcast. Please subscribe and leave a review where-ever you have downloaded the podcast. Check out the show notes, news, Bob’s weekly blog, and other cool things at bobbrubabaker.com and listen next time for the – “powerbreak podcast.