Tag Archive | Fitness

Mind, Body and Spirit

We are a three-part being.  1 Thessalonians 5:23, “And the very God of peace sanctify you completely and may your whole spirit, soul, and body be preserved blameless unto the coming of our Lord Jesus Christ.”  We are spirit, we live in a body, and we have a soul, which is  made up of our mind, our will, and our emotions.  We are a spirit just as God is a spirit.  God is the Master Spirit.  The Father, the Son, and Holy Spirit.  The “natural man” (unsaved),  is governed only by his soul and bodily appetites because he is spiritually dead. (1 Cor 2:14)  If you are saved today, you are a new creature in Christ Jesus.

However we still have some work to do.  We as born again Christians, have been made spiritually alive and we are supposed to be governed and controlled by the Holy Spirit and our own born again Spirit, the Bible calls it “the new regenerated self”.  So we have “put off our old ways”.  Old ways of thinking, old ways of doing and being.  While our spirits are saved, our minds are still being renewed.  This means we must deal with our thought life and emotions.  Part of the battle is the battlefield of the mind!

The enemy comes against our minds.  We must be careful what we put before our eyes and what we allow into our minds and emotions.  That’s why we are told to “take every thought into captivity to the obedience of Christ.”  Our soul includes our emotions which are unreliable!  We can’t trust it nor can we let our emotions be the final authority over us.  Our minds have to constantly be renewed.  Make up in your mind that you will ask God to renew your mind daily.  To be renewed means to have a fresh mental attitude.  Cast down every high thing that exalts itself  against God.

God’s Word must be the final authority!!  Is it easy?  No!  It’s the toughest fight of your life, but God didn’t promise it would be.   He said He’ll be with us!!!!  The scariest thing for me was being out of the will of God.  I don’t want to ever be out of the will of God!  I’ve been there and trust me, “being covered” by God is much better.  I love this scripture, Matthew 10:28, “And fear not them which can kill the body, but are not able to kill the soul, but rather fear him which is able to destroy both soul and body in Hell!”

Do you know what He’s saying?  He’s saying instead of being worried about “people” living to please them, what you better be worried about is ME! (The Lord God Almighty).  Guard yourselves with all diligence, take care of your body, mind, and spirit.  Feed your spirit the Word of God.  Read to build up your mind!  Exercise to build your body and eat nutritious meals to stay healthy.

 

Healthy Habits for mind Body and Spirit

 

  • Eat real Food – Processed foods are a major contributor to obesity and illnesses.  Real foods and a healthy balanced diet are keys s to good health!

  • Move your Body – You don’t have to have a gym membership. Start right where you are, get moving by walking, biking, going up and down stairs, swimming, exercising at home, the point is to use or lose it!

  • Prioritize your sleep – When we are low on sleep it affects our metabolism, makes us irritable, low on energy, unable to think clearly.  A good night sleep regenerates us!

  • Learning something new – Expands our mind and thought processes and keeps us moving forward in life.  When the mind has been expanded it cannot go back.

  •  Avoid the negative – Negative people, places, TV shows, thoughts, concerns.

  • Focus on the Good and Positive – The Bible says whatsoever is true and of good report think on these things.

  •  Let yourself have fun – Laughter keeps us young!

  • Retreat to calm the mind and the body.

  • Show love to God, yourself and others –  You show love Love to God by reading his Word, obeying, his Word, aligning your life up with his Word.  Show love to yourself by taking care of yourself, show love to others by showing them you care.

  • Reach out and help someone else. We help heal ourselves by reaching out to others.

  • Pray without ceasing

Verse of the day:

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Summer Meals in 30 minutes or Less

It’s Summer in the kitchen!  Time to  use the oven less and prepare lighter, healthier, tasty summer dishes.  It’s the time of year to prepare meals in the crock pot, wok, and stove top.  Temperatures outside are warm and who wants to slave over a hot oven for hours.  So whether you are vegan or a meat lover, you’re sure to find something on SCW’s list of delicious summer meals that you and your family will love and have dinner on the table in 30 minutes or less!

10  Delicious Summer Meals

  • Meals Prepared in a Wok

Beef and broccoli stir fry – Delicious and tasty you can use either rice or noodles

Chicken stir fry

Vegetable stir fry

Spaghetti

Italian Pasta Salad

Chicken  Caesar salad w/Parmesan cheese

Wedge Salad

Baked Talapia or a light pan fried coating

Pan fried lamb chops- olive oil, coat and brown on each side

Grilled barbecue chicken

  •  Keep plenty of fresh fruit around wherever possible

Delicious Summer drink

Coconut Penna desert drink

Verse of the day:

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Getting Fit Summer 2017

The unofficial start of summer is Memorial Day which signals warmer weather, longer days, shorts, swimwear, and lightweight clothing.  However, the official start of summer is June 21. You still have time! Are you in the shape you want to be in?  How fit and healthy do you feel?  If your answer is no, it’s time to achieve a leaner, healthier you.

My diet and exercise routine has literally changed my life for the better!  There are so many positives.  I was always one that could eat whatever I wanted and not gain weight!  But of course all good things must come to an end.  Trust me I feel your pain.  I was the biggest foodie.  I loved all the good stuff Cheeseburgers, fries, steak, potatoes, soul food, triple cheese mac & cheese, subs, on and on.  As we age our metabolism slows down and it’s much harder to lose weight.

I noticed a couple of years ago I had gained weight and I was ten pounds over what I wanted to be.  I had always stayed within a certain weight and wanted to maintain that.  Also I’m petite, Five feet one inch, so you don’t want to pack too much into a small frame.  I had to take action, and I did!  I started in 2015 working out regularly and changing my diet.  Now it’s two years later and I’m so proud of myself, I can’t tell you how good I feel.  The hardest thing for me was changing my diet!  But you’ll find that if you stay consistent your body will get used to the change.  Today it’s 6:30 am here on the west coast and I’ve just finished my workout.

My normal workout routine is 5 days a week just 20 minutes a day!  But I’m consistent and that makes all the difference.  Typically in the morning for breakfast, I’ll do cereal, Special K w/strawberry, or oats cereal, maybe a cup of yogurt, or sometimes a cup of applesauce.  Next I drink my water throughout the morning and during my workout.  Water suppresses your appetite.  At 10:00 am I have a protein smoothie Naked Juice.  For lunch around 1:00 pm I have a salad and baked chicken, or chicken nuggets. I have my salads everyday!  That’s it for the day!  If I want a snack later in the day I’ll do tuna and crackers or maybe a bowl of cereal.

I’m 125 pounds, sometimes it fluctuates to 128 or so.  I feel awesome, have lots of energy,  I’m not as hungry, it boosts my mental agility, wards off colds and flu.  Not to mention adding years to my life.  If you’re on the other side of 40 adjust to your change in metabolism by taking control.  If you’re in your 20’s and 30’s start yourself on a healthy course that will take you through the rest of your life!  Losing weight is going to take commitment!  You can do this!

5 Tips to a Healthier You

  • Write down your goals and reasons for achieving them

  • Keep a food diary. Track what you’re eating

  • Portion control is your friend, (have you noticed plates in restaurants have gotten larger)

  • Fill up on salads, fruits and vegetables

  • Changing your diet is a strategy you must master, (start small and go from there)

  • Aerobics

  • Calisthenics

  • Machines

Exercise Bike

Treadmill

Elliptical

  

  • Indoor Exercise

Outdoor workouts are a great alternative, here’s why

  • You satisfy your mind by getting out and being active

  • You challenge your muscles by doing workouts that are not possible indoors.

  •  You can soak up Vitamin D

  • The flood of fresh air into your lungs is invigorating!

 

  • Outdoor exercise

Verse of the day:

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Spring Break Fitness

Make your new spring 2017 body your best yet!  Healthy and fit in mind, body and spirit!  Below are some simple effective workouts that can be done at home or in the gym.  The warm up is on the way so do get out into the fresh air and be active!

Core and Pelvis exercise

Thigh, hips and legs exercise

Wall squat

Medicine ball squat

Light weights for arms

Heart and lower body Elliptical

Verse of the Day:

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Affirmation

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Fit for Life in 2017 New Year New You

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It’s fresh start week at SCW and we’re making a fresh start with a healthy lifestyle. This year get moving!  The number way to stay healthy is to be active.  An active lifestyle that keeps you on the go is also burning calories.  Don’t think diet, think lifestyle.  Studies have shown physical activity leads to improved mood and feelings of well-being.  The positive changes you make this year will set you on track for a blueprint of healthy lifestyle for years to come.  Easy? No, but worth it.  The hardest part is to start.
Change is hard.  If you need to pray about it, do so.  Pray that God will strengthen your willpower to help you meet your goals.  If you do not make a change you’ll actually be worse off than last year because you will gain MORE weight.  The more you gain, the harder it gets, and the more unhappy you will be. My motivation for working out is that I know I will be unhappy with the way I look if I don’t.  There used to be a time when I could eat anything I wanted and not gain a pound those days are no more!
I have to work at it now.  I’m in the gym every weekday morning by 6am because I’m committed to my health, to myself and to my husband.  When I had a check up last year I found that had improved my overall health significantly by diet change and exercise. That made me feel awesome. Do something good for yourself!  Live long and be strong because you’re a Smart Christian Woman.  Remember your health is your greatest asset.

Round up the moms in your neighborhood and start a fitness group

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If you have a significant amount of weight loss as your goal, 100 pounds or more get a trainer.  There trainers at the local gym that can help you.

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Do what you like and what works for you. Yoga, and dance classes are very popular among women and also gives you a sense of community so you don’t feel like you’re alone.

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Calisthenics at home. Hard to get to the gym with small children?  There are tons of workout videos on the internet, get your laptop and follow along from the comfort of your home.

Young happy woman doing fitness exercises at home

Make healthier diet choices. Replace bad choices with good choices.

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  • New Year New You

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Verse of the day:

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New Year’s Faith Resolutions

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Time to make those New Year’s resolutions.  What changes do you want to make in 2017?  Forget about the word resolution, what it comes down to is change.  Change is hard which is why most people do not keep resolutions.  Think in terms of positive lifestyle changes which will bring you closer to your goals.  This year pick one of these worthy goals and start there!

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5 Lifestyle changes to kickstart your New Year

 

  • Making healthier eating choices. Eat healthier alternatives. Instead of sugary snacks do fruit instead.  Snacks like trail mix, mixed nuts, yogurt and cheese are tasty healthy snacks.

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  • Getting more sleep, Instead of just saying I want to get “more sleep” set a goal, for example 3 more hours per night and work toward it. You may not always meet the goal but strive for it.

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          Change the course of your life for the better with a new career. When you love what you do it’s not work.  You don’t have to have all the details worked out just start..

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•  Add years to your life with diet and exercise, in the long-term.  In the short-term, lower your stress levels, tone your body lose weight control your appetite.

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          •  Whatever area of your life where you need to take a leap of faith to get you where you want to be, do it!

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Verse of the day:

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