Before you commit to signing up for a gym there are some very basic criteria that you need to consider prior to becoming a member.
1. Location. This seems obvious, but you won't believe how many people get a gym on the other side of the city that they will never go to. It is imperative that the gym is within close proximity of work or home. If you have to go way out of your way, then you will never go. Even if it is perfect in every other way, if it is too far then do not sign up.
2. Payment options. All gyms allow you to either pay monthly or pre-pay for a specified period. Although most require automatic debit from a debit, credit, or bank account some may allow you to pay over the counter. Be sure to ask several questions to determine the proper method for your needs. If you are unsure if you are going to make this long term, then I highly suggest a monthly plan that you can get out of if you decide not to continue your membership. If you are a gym rat, then I would suggest a pre-pay plan. Although they cost more upfront, you don't have to worry about a monthly fee and then you typically get free or discounted renewal rates. Just be sure to check the cancellation policy.
3.The Extras. Gyms almost always offer something additional to just classes and equipment. Some gyms you have to pay for classes, others do not. Some gyms have things such as daycare, towel service, pools, saunas, steam rooms etc available for your patronage. Sometimes they are included in the membership dues and other times they are additional. Be sure to ask prior to becoming a member.
4. Cleaniness. This seems obvious, but often overlooked. Gyms are notorious for having not necessarily the cleanest environment. Take a look and see if you see bottles of disinfectant, members with towels, a cleaning service. Be weary if you do not see any of these, germs and diseases are lurking.
5. Other members. I highly suggest that you go to the gym at a time that you would normally go prior to actually signing up. All you have to do is ask a representative to show the facilities. If you are new, will a bunch of loud body builders intimidate you?s there a place just for women or is everyonce forced to be in one area? Is it extremely crowded? Do crowds bother you? Is it strictly a social meeting place and can you focus?
6. Personal Trainers. Is personal training included in the membership? If so, is it per session or a package? Some gyms have trainers just walking around that will answer questions for free. Do the personal trainers look like they train themselves? The thing about personal training is that unless you actually do it yourself then you can't tell someone else. I don't know about you, but I don't want someone out of shape training me on how to look good and be healthy. Exercise is something that you have to actively do, not just read about in a book and then tell someone else.
Take these into consideration before you join a gym and you will be less likely to stop going and you will automatically eliminate a lot of excuses of why you do not go the the gym. If you do not, then it will be easier to let excuses to interfere.
Thursday, September 25, 2008
Monday, September 22, 2008
Frequently Asked Questions About Exercising
Question:Is it better to eat before or after I WORK OUT?
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
Answer:Ideally you should eat something small and healthy 20-30 minutes prior and 20-30 minutes after your WORK OUT. I would recommend something with protein or a piece of fruit. Your muscles use protein for development. You don't want to be on a full stomach or on an empty stomach. You should feel just right.
Question: What do I have to do to prevent being bulky?
Answer: The main trick is to lift light to medium weight and do as many repetitions as possible on each set. Every three or four WORK OUTS, you do want to lift a little heavier and then go back down to your normal routine.
Question: What should I do if I just want to lose the fat, I could care less about the muscle?
Answer:Cardio and more cardio. However, you do want to do some weight training to prevent sagging skin after you have lost the weight. I am sure you have seen the pictures of people with sagging skin, not pretty.
Question:Do I do a full body WORK OUT?
Answer: It depends, if you are doing exercises such as swimming, step aerobics, yoga, Pilates you will do a full body WORK OUT. However, if you are weight training and do a full body WORK OUT you are wasting time. If you WORK OUT with weights pick one or two body parts a time and do those two only and then the next WORK OUT pick another two. Give each body part at least a day in between WORK OUTS.
Question: I love to run. Is it better on the elliptical, treadmill or outside?
Answer: They a have their advantages and disadvantages. Treadmill or elliptical sets the pace and there are less distractions, you also make sure you get a WORK OUT. The elliptical is the best for your joints because there is little or no impact. However, some love the outdoors. There are many distractions such as stopping for traffic, other pedestrians, and it is hard on your joints. Some also feel that it they lose track of time outdoors and can run longer without getting as bored.
Question: How come I stopped seeing results after I have been working out for a while?
Answer: You simply need to change your routine. Once you do the same thing for so long your body becomes accustomed to what you are going to do and will not change. Simply change the order or if you have been doing nothing more than cardio, switch it up and add in weights. You can always go back to something if you love it. The trick is to surprise your body.
Question: Is stretching before and/or after a WORK OUT a good idea?
Answer: The jury is out on stretching. If you do stretch only do about 5 or maybe 10 minutes prior and the same afterwards. You don’t want to over stretch. From the time I was little I was always told not to bounce.
Question: How long will I be sore?
Answer: That depends on each individual person. When you first start it will be the worse or when you increase or change your WORK OUT. Remember soreness is a sign that you’re gaining muscle so it is a good thing. When I haven’t been sore for a while, it is a sign that I need to increase my WORK OUT.
Question: I can’t WORK OUT all seven days a week, so how do I choose which days to WORK OUT?
Answer: You should aim for at least 4 days a week at minimum. Whatever you do choose, make sure that you do not take more than 2 days off in a row. If you take more than that it will be like you are starting all over and what you did prior to those 2 days off will have been wasted.
Question: Is it better to WORK OUT in the morning or at night?
Answer: The jury is out on this as well. All of the experts will tell you in the morning, that is why all of the WORK OUT shows are on at 5 am. I say whatever works best for you as long as you do it.
Question:Should I be taking supplements?
Answer: I personally don't believe in supplements. I believe that although there might be one or two that delivers on their promise, the vast majority is a bunch of hype and garbage. Studies always seem to come back saying that there is something dangerous inside of them. The only thing that I would consider is maybe a protein shake or bar. Even with those, be careful that the sugar and calories don’t outweigh the benefit of the protein. However, it is important to take necessary vitamins and/or minerals to compliment your food intake program. Consult with your doctor, nutritionist, or other health care professional to determine which vitamins and/or minerals you should be taking. Also see, “THE TRUTH ABOUT INFOMERCIALS”
Question: Should I wear a weight belt?
Answer: Unless you are using heavier weights or have a bad back it is not necessary. It can help with support if needed. Just be careful not to over compensate the use of the belt.
Question: How many repetitions should I do each set?
Answer: If you are using light to medium weight do a minimum of 15. If you are using heavier weight then you might only be able to do 8 or 10. These are guidelines, if by all means if you feel that you can do more, do them.
Question: How many sets should I do of each exercise?
Answer: I recommend working up to 6 or more sets of each exercise. I know that seems like a lot, but it will give you the fastest results. Start off doing 3 sets of each exercise and then work up to 6 or more sets.
Question: How long do I need to WORK OUT?
Answer: If you have never worked out before, start with about 20 to 30 minutes of continuous exercise. If that is still too much start off doing something in between commercials or while brushing your teeth etc. You should be able to be able to work up to 1hour 30-45 minutes if you are advanced. Anything more is not necessary.
Question: How do I keep myself motivated?
Answer: You just have to keep in mind that quitting is not a option. You can also read the sections, “EXCUSE BUSTERS,” “HOW DO I GET STARTED,” “LEARN HOW TO MAINTAIN PROPER EXERCISE AND FOOD INTAKE PROGRAM,” and “WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?” and “WORK OUT MANTRAS AND TIPS”
Questions For Your Doctor, Nutritionist And/Or Other Health Care Professional
During the last month I have been feeling poor/ good/great/ excellent. Explain specific reasons to back up your reasoning.
If you say poor then:
My symptoms are:
• Lack of energy
• Lack of appetite
• Lack of motivation
• Lack of sleep
• Depression
Etc.
Ask yourself, what are the possible reasons for these symptoms? Is it possible for me to do it naturally or will medication be required?
What if anything, do I need to eliminate from my lifestyle to prevent these from having a negative effect on me?
If you say good or great you may say:
I have been feeling good/great, but I know that I can feel better. Is there something that I can do myself so that I will be able to perform at my optimal health?
If you say excellent you may say:
What do I have to do to continue to feeling this way or what do I have to do to adapt as I age?
Right now my exercise program is running smoothly. True or False? Explain
If you say poor then:
My symptoms are:
• Lack of energy
• Lack of appetite
• Lack of motivation
• Lack of sleep
• Depression
Etc.
Ask yourself, what are the possible reasons for these symptoms? Is it possible for me to do it naturally or will medication be required?
What if anything, do I need to eliminate from my lifestyle to prevent these from having a negative effect on me?
If you say good or great you may say:
I have been feeling good/great, but I know that I can feel better. Is there something that I can do myself so that I will be able to perform at my optimal health?
If you say excellent you may say:
What do I have to do to continue to feeling this way or what do I have to do to adapt as I age?
Right now my exercise program is running smoothly. True or False? Explain
Form Rules and Gym Etiquette
FORM RULES
Good form is critical when it comes to working out. If you do not use good form, you open the door to possible injury. So pay close attention.
• Unless you are alternating sides, you should be even on both sides. Your body may be stronger on one side than the other, so you may not be totally even. Just stay as even as possible on both sides, you can do extra reps on one side in order to be more balanced.
• Extend fully without locking out your arms or legs. Do not hyper extend.
• Do not bounce weight.
• Do not stretch until you have warmed up slightly. Do not stretch when your muscles are cold.
• Keep your eyes open. Face what you are doing and watch others to make sure they are being careful in your vicinity. I can’t tell you how many times others have dropped weights around me.
GYM ETTIQUETTE
• Carry a towel and wipe down equipment after use.
• Make sure no one else is using equipment before you start.
• Do not ask to work in. It is considered rude. Their time is just as important as yours, plus you want to keep the focus on you.
• Clean up your weights after usage. Put weights in order on the wall rack.
• If using a bar, always use locks. This is a safety measure not to be ignored. Weights slide and can fall and hurt yourself or someone else.
• I also recommend in purchasing a good pair of gloves. If you are using light weights basic gloves are ok. If you are using medium to heavy weights, get gloves with a wrist wrap.
• Wear clothes that can breath and that you can move in.
• Always put the heaviest weight on the bar first. For example, if you using a bench bar, put on the plate, then the 35 lb, then the quarter, then the dime, then the nickel. A plate is 45 lbs, a quarter is 25lbs, a dime is 10lbs, and a nickel is 5 lbs, and a penny is 2 ½ lbs.
Good form is critical when it comes to working out. If you do not use good form, you open the door to possible injury. So pay close attention.
• Unless you are alternating sides, you should be even on both sides. Your body may be stronger on one side than the other, so you may not be totally even. Just stay as even as possible on both sides, you can do extra reps on one side in order to be more balanced.
• Extend fully without locking out your arms or legs. Do not hyper extend.
• Do not bounce weight.
• Do not stretch until you have warmed up slightly. Do not stretch when your muscles are cold.
• Keep your eyes open. Face what you are doing and watch others to make sure they are being careful in your vicinity. I can’t tell you how many times others have dropped weights around me.
GYM ETTIQUETTE
• Carry a towel and wipe down equipment after use.
• Make sure no one else is using equipment before you start.
• Do not ask to work in. It is considered rude. Their time is just as important as yours, plus you want to keep the focus on you.
• Clean up your weights after usage. Put weights in order on the wall rack.
• If using a bar, always use locks. This is a safety measure not to be ignored. Weights slide and can fall and hurt yourself or someone else.
• I also recommend in purchasing a good pair of gloves. If you are using light weights basic gloves are ok. If you are using medium to heavy weights, get gloves with a wrist wrap.
• Wear clothes that can breath and that you can move in.
• Always put the heaviest weight on the bar first. For example, if you using a bench bar, put on the plate, then the 35 lb, then the quarter, then the dime, then the nickel. A plate is 45 lbs, a quarter is 25lbs, a dime is 10lbs, and a nickel is 5 lbs, and a penny is 2 ½ lbs.
Work Out Rules
Once again, I can only tell what I know and what has worked for me and everyone that I train. I cannot tell you how many people have fired their trainers and asked me questions. I have even had trainers ask me questions on how to help their clients gets results.
• Please remember that you will be sore, I mean really sore in the beginning. This is especially true if you are just starting. You will hurt in places that you didn’t know that you had. This will cease, I promise! You have to get through it if you want to move on.
• Unless you are doing something such as swimming, Pilates, yoga etc, don’t do full body WORK OUTS when you WORK OUT. It does not give each body part a chance to develop if you are looking for definition and lift. Each body part should be done at least twice a week with at least one day in between.
• Sweat is your friend. If you are not sweating you are wasting your time. You can also purchase a sweatband to wear during the day or in the sauna. It will help get rid of water weight.
• Do not measure or weigh yourself everyday! Your body fluctuates depending on water weight, did you eat a big meal, bloated etc. Only weigh yourself every other week or even better, every month. You will notice real weight loss by the way your cloths fit and you will begin to hear it from friends and family. See the article for “BODY MASS INDEX"
• Get a partner that you can hold accountable and that will hold you accountable.
• I also suggest getting some headphones with music. You will be able to block out other distractions.
• Do not focus on what others are or are not doing in the gym. You don’t know their experience level, goals, or you can learn bad habits. They are working out for them, so you need to WORK OUT for you.
• Especially in the beginning, keep a journal of how many sets that you complete. However, do not become as obsessed over the number as making sure that you do them. If in doubt, always do another set or two. Once you become more experienced you do not need to keep a journal unless you want to.
• Remember that you are stronger than you think. However, do not do anything where you will hurt yourself. If you can do a million repetitions of one exercise then increase your weight, resistance, incline etc.
• Use proper form. I will explain this further on FORM RULES.
• Stay hydrated. Drink water or some type of sports drink to stay hydrated. Be careful, if you drink too much, you will develop a side/stomach ache that is out of this world.
• If you only WORK OUT 3 days a week, do not have them in a row. If you do then take off 4 days in a row, then it will be like starting over again and you won’t see any improvement. For example, do not WORK OUT Monday, Tuesday, Wednesday and then take of Thursday, Friday, Saturday, and Sunday. Instead WORK OUT Monday, Wednesday, and Friday.
• Be sure to wear clothing that you can move in comfortably. There is nothing worse than trying to exercise and having clothing that bunches up or won't move with you. Make sure you have proper closed toe shoes.
• If you need help with a particular exercise, ask for it. Do not under any circumstances try something for the first time unless you are confident that you can lift it. If necessary, ask someone to stand behind you to help you if you get stuck.
• Please remember that you will be sore, I mean really sore in the beginning. This is especially true if you are just starting. You will hurt in places that you didn’t know that you had. This will cease, I promise! You have to get through it if you want to move on.
• Unless you are doing something such as swimming, Pilates, yoga etc, don’t do full body WORK OUTS when you WORK OUT. It does not give each body part a chance to develop if you are looking for definition and lift. Each body part should be done at least twice a week with at least one day in between.
• Sweat is your friend. If you are not sweating you are wasting your time. You can also purchase a sweatband to wear during the day or in the sauna. It will help get rid of water weight.
• Do not measure or weigh yourself everyday! Your body fluctuates depending on water weight, did you eat a big meal, bloated etc. Only weigh yourself every other week or even better, every month. You will notice real weight loss by the way your cloths fit and you will begin to hear it from friends and family. See the article for “BODY MASS INDEX"
• Get a partner that you can hold accountable and that will hold you accountable.
• I also suggest getting some headphones with music. You will be able to block out other distractions.
• Do not focus on what others are or are not doing in the gym. You don’t know their experience level, goals, or you can learn bad habits. They are working out for them, so you need to WORK OUT for you.
• Especially in the beginning, keep a journal of how many sets that you complete. However, do not become as obsessed over the number as making sure that you do them. If in doubt, always do another set or two. Once you become more experienced you do not need to keep a journal unless you want to.
• Remember that you are stronger than you think. However, do not do anything where you will hurt yourself. If you can do a million repetitions of one exercise then increase your weight, resistance, incline etc.
• Use proper form. I will explain this further on FORM RULES.
• Stay hydrated. Drink water or some type of sports drink to stay hydrated. Be careful, if you drink too much, you will develop a side/stomach ache that is out of this world.
• If you only WORK OUT 3 days a week, do not have them in a row. If you do then take off 4 days in a row, then it will be like starting over again and you won’t see any improvement. For example, do not WORK OUT Monday, Tuesday, Wednesday and then take of Thursday, Friday, Saturday, and Sunday. Instead WORK OUT Monday, Wednesday, and Friday.
• Be sure to wear clothing that you can move in comfortably. There is nothing worse than trying to exercise and having clothing that bunches up or won't move with you. Make sure you have proper closed toe shoes.
• If you need help with a particular exercise, ask for it. Do not under any circumstances try something for the first time unless you are confident that you can lift it. If necessary, ask someone to stand behind you to help you if you get stuck.
Seniors And Exercise
There have been so many studies proving that exercise can prolong your life. Although specific modifications will have to be made, does not mean that you cannot exercise. For some of you in your more mature years, it may mean something as basic as walking around your house. Many seniors enjoy swimming, because it offers an excellent source of exercise with zero pressure on your joints. I am not a doctor, nutritionist and/or other health care professional, but I do know that when you stop using something it becomes unable to be used when you want it. Your body is no different. You must increase the blood flow through your heart and other organs. Doing this helps keep organs vital and full of life.
I have a cousin that is 85 and has biceps hard as rocks and runs marathons. The reason that she can do this is because she continued to exercise throughout her life. Even when she was struck with grievances and difficulties, she still found a way to keep moving. Now at the age of 85, she looks like she is not a day over 70. I only had the pleasure of speaking with her once, but what she told me, stuck to me. She said that her secret was to live for GOD, take care of herself spiritually, mentally, and emotionally and the only way that she could do any of it, was to take care of herself physically through exercise and healthy eating.
Just because you may be older, does not by any stretch of the imagination mean that you do not have the ability to take care of yourself. If you are able, then you should be exercising in some form. Be sure to follow your doctor, nutritionist and/or other health care professional's orders and only do what is within your capacity. The length of time is not as important as the fact that you are doing something. If you act like an invalid, then that is what you will be. There is no reason that you still can't be full of life and energy.
Take out some paper and answer the following questions.
How you can encourage a senior that you know to exercise or start exercising if you are a senior.
What are some of the ways that you can modify your existing program or begin a program if you don’t already have one?
How are your eating habits? Explain. See the articles, “DIET RULES” and “FOOD JOURNAL”
Take a moment to write what you can do right now to get started? See the article How Do I Get Started?
How can you modify your routine for working out at least 4 days a week?
Are you in a plateau? What can you do to change your WORK OUT routine?
Are you having fun when you exercise?
I have a cousin that is 85 and has biceps hard as rocks and runs marathons. The reason that she can do this is because she continued to exercise throughout her life. Even when she was struck with grievances and difficulties, she still found a way to keep moving. Now at the age of 85, she looks like she is not a day over 70. I only had the pleasure of speaking with her once, but what she told me, stuck to me. She said that her secret was to live for GOD, take care of herself spiritually, mentally, and emotionally and the only way that she could do any of it, was to take care of herself physically through exercise and healthy eating.
Just because you may be older, does not by any stretch of the imagination mean that you do not have the ability to take care of yourself. If you are able, then you should be exercising in some form. Be sure to follow your doctor, nutritionist and/or other health care professional's orders and only do what is within your capacity. The length of time is not as important as the fact that you are doing something. If you act like an invalid, then that is what you will be. There is no reason that you still can't be full of life and energy.
Take out some paper and answer the following questions.
How you can encourage a senior that you know to exercise or start exercising if you are a senior.
What are some of the ways that you can modify your existing program or begin a program if you don’t already have one?
How are your eating habits? Explain. See the articles, “DIET RULES” and “FOOD JOURNAL”
Take a moment to write what you can do right now to get started? See the article How Do I Get Started?
How can you modify your routine for working out at least 4 days a week?
Are you in a plateau? What can you do to change your WORK OUT routine?
Are you having fun when you exercise?
Children And Exercise
First of all, let me say how important it is for children to participate in some sort of exercise. Although I do not know the specific studies, everyone knows that children demonstrate what they see and what they hear is a distant secondary. Children live by example. The Bible clearly states that you must train up a child (Proverbs 22:6). Therefore, the same applies to exercise. A child that sees their parents continually being active will more likely be active.Check outExercise Equipment for Children
When it comes to children, there is no law that says it has to be structured such as going to a class or to the gym. Even if they are outside running around at the park for a while, it is better than no exercise at all. The amount of time will depend on the age of the child. A toddler won't be able to last as long as a teenager.
However, I personally believe that structured classes and exercises can prove to be invaluable to a child's mental as well as physical development. Attributes such as discipline, commitment, recognition, hard work, healthy competition, being a good teammate and many more can be gained through the involvement of a structured class.
Exercise, if possible, should be looked on as something that brings excitement to the child. If your child is rambunctious and won’t settle down at home, it can be due to the fact that they are not getting enough exercise. Try getting them involved in play dates where they can run, jump, and play. They will enjoy many of the same benefits that adults enjoy as a direct result of exercise and possibly be better behaved.
When your child is exercising be sure to provide necessary breaks and fluids to prevent dehydration. They will let you know when they are tired and need a break. The main goal is to make it fun.
Unfortunately, we have allowed the television, video games and the computer not only to be a part of our lives, but we have allowed them to consume the lives of our children. Our children of this generation have become a generation of couch potatoes. They are the most overweight generation ever. There is no reason why we should not turn this trend around.
I believe that when your body is active your brain can and will be more active. I remember when there was a time that children used to be outside all of the time running around playing outside and the park was full of children. Now you never see kids out and if there are children at the park, there are not very many playing.
Use exercise as a way to spend quality time with your child. Exercising such as a bike ride, swimming, playing ball can be a tremendous way to bond with your child. It is one way that your child will realize that their interests can be the same as your interest. For example, if you spend an hour playing ball with your child then they most likely will be more willing to help you with something later on. This way both you and your child will benefit.
Take a moment to write down the following
Write down ways in which you can involve your children in exercise.
In what ways have you encouraged your children to exercise with you?
How are your children's eating habits?
When it comes to children, there is no law that says it has to be structured such as going to a class or to the gym. Even if they are outside running around at the park for a while, it is better than no exercise at all. The amount of time will depend on the age of the child. A toddler won't be able to last as long as a teenager.
However, I personally believe that structured classes and exercises can prove to be invaluable to a child's mental as well as physical development. Attributes such as discipline, commitment, recognition, hard work, healthy competition, being a good teammate and many more can be gained through the involvement of a structured class.
Exercise, if possible, should be looked on as something that brings excitement to the child. If your child is rambunctious and won’t settle down at home, it can be due to the fact that they are not getting enough exercise. Try getting them involved in play dates where they can run, jump, and play. They will enjoy many of the same benefits that adults enjoy as a direct result of exercise and possibly be better behaved.
When your child is exercising be sure to provide necessary breaks and fluids to prevent dehydration. They will let you know when they are tired and need a break. The main goal is to make it fun.
Unfortunately, we have allowed the television, video games and the computer not only to be a part of our lives, but we have allowed them to consume the lives of our children. Our children of this generation have become a generation of couch potatoes. They are the most overweight generation ever. There is no reason why we should not turn this trend around.
I believe that when your body is active your brain can and will be more active. I remember when there was a time that children used to be outside all of the time running around playing outside and the park was full of children. Now you never see kids out and if there are children at the park, there are not very many playing.
Use exercise as a way to spend quality time with your child. Exercising such as a bike ride, swimming, playing ball can be a tremendous way to bond with your child. It is one way that your child will realize that their interests can be the same as your interest. For example, if you spend an hour playing ball with your child then they most likely will be more willing to help you with something later on. This way both you and your child will benefit.
Take a moment to write down the following
Write down ways in which you can involve your children in exercise.
In what ways have you encouraged your children to exercise with you?
How are your children's eating habits?
Work Out Mantras And Tips
WORK OUT MANTRAS AND TIPS
You gotta love it!
Live strong!
I can do this!
Push/pull harder!
I want to live healthier!
Giving up is not a option!
Don’t stop!
TIPS
When pushing for extra reps-Tell yourself a low number and then do two repetitions, but only count one.
Once you determine how many repetitions you can do with a particular weight for each exercise stop counting after you reach that number.Check out this book by Denise Richardson
Always ask someone to spot you if you are unsure about a particular weight.
If you get bored, set the alarm on your cell phone and don’t look at the clock. Once your alarm goes off, you can begin your cool down period.
Remember that you are stronger than you think. Go ahead and add an extra 5 or ten pounds, if using weights, tighten the resistance etc. Don’t forget the goal is to shock the body.
Always use good form, this is not negotiable. Once you start to break form stop. It opens the door for injury.
You gotta love it!
Live strong!
I can do this!
Push/pull harder!
I want to live healthier!
Giving up is not a option!
Don’t stop!
TIPS
When pushing for extra reps-Tell yourself a low number and then do two repetitions, but only count one.
Once you determine how many repetitions you can do with a particular weight for each exercise stop counting after you reach that number.Check out this book by Denise Richardson
Always ask someone to spot you if you are unsure about a particular weight.
If you get bored, set the alarm on your cell phone and don’t look at the clock. Once your alarm goes off, you can begin your cool down period.
Remember that you are stronger than you think. Go ahead and add an extra 5 or ten pounds, if using weights, tighten the resistance etc. Don’t forget the goal is to shock the body.
Always use good form, this is not negotiable. Once you start to break form stop. It opens the door for injury.
I'm At The Gym, So How Do I Stay There?
Alright, you have taken the initiative to get to the gym. Congratulations! Now the dilemma comes of how to stay there and not give up after a couple of weeks. There are so many people that spend the money to join and then never use it. This is especially true during the beginning of the year. I call these people the New Year’s Resolution crowd. The majority of these people are at the gym for show or because someone else bought them a membership that they feel obligated to use. We all know that resolutions very rarely succeed. Follow these steps.
Step 1: Make a commitment before GOD not yourself.
Letting yourself down can be negotiable, letting GOD down is not negotiable.
Step 2: If possible purchase new WORK OUT clothes and shoes.
If you spend money on more than just the membership it will be something that you invested your funds into. The Bible teaches that you are to spend your money for kingdom benefits, tying back to Step 1.
Step 3: Get your own music that will keep you focused on your WORK OUT.
The music in most gyms, if not your particular taste in music can make you leave earlier than expected or not go at all. Just make sure that it is something upbeat and not too slow.
Step 4: Tell people that you are going to the gym.
You will be amazed that once others know that you are going to the gym, they will ask if you are going or not. They will see the results and hold you accountable for not going. It may just inspire them to go for themselves.
Step 5: Make it part of your schedule.
I said this earlier. Just like you go to work the same time, you can go to the gym at the same time. It has to be part of your routine.
Step 6: Join a class.
It can be fun and exciting. You will meet people that have similar goals and can make friends, network, etc. Just be careful and remember that you are there for working out. If you make friends you can be social before or after your WORK OUT.
Step 7: See Step 1.
We are talking about our lives, we are to bring our absolute best to the Kingdom.
Step 1: Make a commitment before GOD not yourself.
Letting yourself down can be negotiable, letting GOD down is not negotiable.
Step 2: If possible purchase new WORK OUT clothes and shoes.
If you spend money on more than just the membership it will be something that you invested your funds into. The Bible teaches that you are to spend your money for kingdom benefits, tying back to Step 1.
Step 3: Get your own music that will keep you focused on your WORK OUT.
The music in most gyms, if not your particular taste in music can make you leave earlier than expected or not go at all. Just make sure that it is something upbeat and not too slow.
Step 4: Tell people that you are going to the gym.
You will be amazed that once others know that you are going to the gym, they will ask if you are going or not. They will see the results and hold you accountable for not going. It may just inspire them to go for themselves.
Step 5: Make it part of your schedule.
I said this earlier. Just like you go to work the same time, you can go to the gym at the same time. It has to be part of your routine.
Step 6: Join a class.
It can be fun and exciting. You will meet people that have similar goals and can make friends, network, etc. Just be careful and remember that you are there for working out. If you make friends you can be social before or after your WORK OUT.
Step 7: See Step 1.
We are talking about our lives, we are to bring our absolute best to the Kingdom.
The Thought Of Going To The Gym Scares Me
THE THOUGHT OF GOING TO THE GYM SCARES ME
This is something that I have never understood and is really just another excuse. For some the gym has become nothing more than a social outlet and many spend more time trying to show off and meet people. However, for those that are serious about working out it is an excellent place to go for exercise. The gym offers all of the equipment and environment necessary for a good WORK OUT. You have absolutely nothing to be afraid of Donna Richardson does a excellent job of providing insight on exercise, body image, and diet. Check it out here Lets Get Real
For me personally, if I am spending money on something I have to get something out of it. If you go to the gym I recommend going at different times to determine when you are most comfortable. Many of the gyms are 24 hours 7 days a week. You can go at times when there is no one but the employees and you and maybe a few other people. Some gyms also offer women only facilities.
You can also utilize a trainer to at least show you the basics such as form and how to use the equipment so that you remain safe. Remember no one can exercise for you. No matter how much someone wants to they cannot do the work for you. They can demonstrate, motivate, and inspire you but they cannot do for you.
If you are distracted by others, I recommend taking some type of music that you can get lost in. It will help you find a rhythm so that you become distracted to the point that you forget that you are exercising. I do not recommend reading because you do not want to lose complete focus. You will stop exercising to re read or find your spot.
Are you scared of the gym? Why? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
If you have been to the gym, how did you feel? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Do you feel there is a benefit to the gym or do you feel that you can get a sufficient WORK OUT without going to the gym? Explain _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Depending on your above answer, what will you do at the gym or out of the gym? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
This is something that I have never understood and is really just another excuse. For some the gym has become nothing more than a social outlet and many spend more time trying to show off and meet people. However, for those that are serious about working out it is an excellent place to go for exercise. The gym offers all of the equipment and environment necessary for a good WORK OUT. You have absolutely nothing to be afraid of Donna Richardson does a excellent job of providing insight on exercise, body image, and diet. Check it out here Lets Get Real
For me personally, if I am spending money on something I have to get something out of it. If you go to the gym I recommend going at different times to determine when you are most comfortable. Many of the gyms are 24 hours 7 days a week. You can go at times when there is no one but the employees and you and maybe a few other people. Some gyms also offer women only facilities.
You can also utilize a trainer to at least show you the basics such as form and how to use the equipment so that you remain safe. Remember no one can exercise for you. No matter how much someone wants to they cannot do the work for you. They can demonstrate, motivate, and inspire you but they cannot do for you.
If you are distracted by others, I recommend taking some type of music that you can get lost in. It will help you find a rhythm so that you become distracted to the point that you forget that you are exercising. I do not recommend reading because you do not want to lose complete focus. You will stop exercising to re read or find your spot.
Are you scared of the gym? Why? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
If you have been to the gym, how did you feel? _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Do you feel there is a benefit to the gym or do you feel that you can get a sufficient WORK OUT without going to the gym? Explain _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ .
Depending on your above answer, what will you do at the gym or out of the gym? __________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
I Will Not Develop A Worldy Self Image
• I understand that GOD made the way that He wants me to be.
The Bible teaches us that when GOD created us, HE made us the way that HE wanted us to be. HE knew us before our parents knew us. HE created us to be equal and unique in our own right. GOD teaches us to be true to we are as Christians.
• I understand that I was born in the right time, place, race and not a mistake.
GOD can’t curse what HE has blessed. Even though our life circumstances may not be ideal, they are what GOD intended for them to be. GOD is perfect therefore, he can’t make a mistake. HE knew exactly what HE was doing when HE created you. When you say that you are a mistake you are going contrary to the word of GOD and have indulged in the word of man. The word of man changes, whereas the word of GOD is unchanging. HE is the same yesterday, today, and tomorrow.
• I understand that I was wonderfully created in the image of Jesus.
GOD created us to be in the perfect image of Jesus. Therefore we are to focus on the Holy Spirit and allow Jesus to live within us every day of our lives. Do not judge yourself because you don’t have the figure of someone else. Be joyful and know that you are GOD’s child.
Answer the following questions
Do you see yourself as GOD sees you or the world sees you?
Do you realize that you are a blessing?
Do you truly realize that you were made in the image of Jesus?
The Bible teaches us that when GOD created us, HE made us the way that HE wanted us to be. HE knew us before our parents knew us. HE created us to be equal and unique in our own right. GOD teaches us to be true to we are as Christians.
• I understand that I was born in the right time, place, race and not a mistake.
GOD can’t curse what HE has blessed. Even though our life circumstances may not be ideal, they are what GOD intended for them to be. GOD is perfect therefore, he can’t make a mistake. HE knew exactly what HE was doing when HE created you. When you say that you are a mistake you are going contrary to the word of GOD and have indulged in the word of man. The word of man changes, whereas the word of GOD is unchanging. HE is the same yesterday, today, and tomorrow.
• I understand that I was wonderfully created in the image of Jesus.
GOD created us to be in the perfect image of Jesus. Therefore we are to focus on the Holy Spirit and allow Jesus to live within us every day of our lives. Do not judge yourself because you don’t have the figure of someone else. Be joyful and know that you are GOD’s child.
Answer the following questions
Do you see yourself as GOD sees you or the world sees you?
Do you realize that you are a blessing?
Do you truly realize that you were made in the image of Jesus?
How Do I Avoid Pleasing the Flesh?
It is so unbelieveably important that we avoid pleasing the flesh. We are to please God first and foremost in our everyday lives. Check out this book by Joyce Meyer 12 keys to Enjoying a Healthy life
• Relinquish my right to make a choice contrary to GOD’s choice.
When we are obedient to GOD we are to relinquish our right to choose another path. The Bible teaches that we are to reach to GOD first and foremost for council. Do not lean onto your own understanding of yourself or others. Relish in knowing that GOD has a plan for you to follow. Show HIM your obedience.
• Understand that making bad decisions is contrary to GOD’s plan.
When you do not follow GOD’s plan, daily life will be more difficult, you won’t have the joy that you desire. Do not argue with GOD, it is a losing battle. You are to relinquish your right to choose another option when you accept Jesus as your Lord and Savior. It is better to be uncomfortable and follow Jesus than it is to be comfortable and follow the Devil.
• I take the necessary steps to finish the process.
Always remember you life belongs to GOD and He does things on his time when HE wants to do them. He will reveal knowledge to you on a need to know basis. It is up to you to know that GOD’s grace is sufficient and you have what you need as long as you stay under GOD’s authority. If you stay the course and put GOD first then HE will bless you with the desires of your heart.
Answer the following questions on a sheet of paper.
How have you shown that you relinquish your right to choose another option?
What bad decisions have you made that are contrary to GOD?
What steps have you taken to finish the process?
• Relinquish my right to make a choice contrary to GOD’s choice.
When we are obedient to GOD we are to relinquish our right to choose another path. The Bible teaches that we are to reach to GOD first and foremost for council. Do not lean onto your own understanding of yourself or others. Relish in knowing that GOD has a plan for you to follow. Show HIM your obedience.
• Understand that making bad decisions is contrary to GOD’s plan.
When you do not follow GOD’s plan, daily life will be more difficult, you won’t have the joy that you desire. Do not argue with GOD, it is a losing battle. You are to relinquish your right to choose another option when you accept Jesus as your Lord and Savior. It is better to be uncomfortable and follow Jesus than it is to be comfortable and follow the Devil.
• I take the necessary steps to finish the process.
Always remember you life belongs to GOD and He does things on his time when HE wants to do them. He will reveal knowledge to you on a need to know basis. It is up to you to know that GOD’s grace is sufficient and you have what you need as long as you stay under GOD’s authority. If you stay the course and put GOD first then HE will bless you with the desires of your heart.
Answer the following questions on a sheet of paper.
How have you shown that you relinquish your right to choose another option?
What bad decisions have you made that are contrary to GOD?
What steps have you taken to finish the process?
The Truth About Infomercials
With the information that you receive, I am going to say, you have to read very carefully. Some of the equipment on the infomercials may actually have some validity. There is some equipment that is on infomercials that can provide benefits in terms of cardio, weight lifting, fat burning etc.
Where the deceit comes is the length of time to see results by using the equipment that they advertise. I recommend the use of some of these products. However, you will have to use them much more assiduously and for a longer time frame than what they tell you on the television.
As much as myself and millions of others wish it to be true, 2 or 3 sets of a couple of different exercises for 2 or 3 days a week for 20 minutes a day is not going to provide your desired result. If you do see any results, I warn you that they will be minimal and your body will recognize what you are going to do very quickly and you will plateau almost immediately.
If you do purchase equipment from the infomercials or for your home follow these guidelines:
• Take what they recommend and do three or more times as much.
• Do not rely strictly on that one piece.
• Still incorporate different exercises into your routine.
• Read and follow all of the manufacturer’s warnings.
• Make sure that the equipment is functioning properly.
• Follow all safety precautions.
Follow these guidelines and you can benefit from some of these products. All of the infomercials have a return policy if you are not satisfied. Make a serious full- fledged attempt at the product and return it if it does not work for you.
Take a moment to answer the following questions
What infomercials have you seen?
What false promises have they made?
Have any of the infomercials/advertisements used deceptive photography, airbrushing, etc?
Can any of the equipment be beneficial to you if you increase the duration and intensity?
Where the deceit comes is the length of time to see results by using the equipment that they advertise. I recommend the use of some of these products. However, you will have to use them much more assiduously and for a longer time frame than what they tell you on the television.
As much as myself and millions of others wish it to be true, 2 or 3 sets of a couple of different exercises for 2 or 3 days a week for 20 minutes a day is not going to provide your desired result. If you do see any results, I warn you that they will be minimal and your body will recognize what you are going to do very quickly and you will plateau almost immediately.
If you do purchase equipment from the infomercials or for your home follow these guidelines:
• Take what they recommend and do three or more times as much.
• Do not rely strictly on that one piece.
• Still incorporate different exercises into your routine.
• Read and follow all of the manufacturer’s warnings.
• Make sure that the equipment is functioning properly.
• Follow all safety precautions.
Follow these guidelines and you can benefit from some of these products. All of the infomercials have a return policy if you are not satisfied. Make a serious full- fledged attempt at the product and return it if it does not work for you.
Take a moment to answer the following questions
What infomercials have you seen?
What false promises have they made?
Have any of the infomercials/advertisements used deceptive photography, airbrushing, etc?
Can any of the equipment be beneficial to you if you increase the duration and intensity?
The Truth About The Lies
First of all let me just start by saying that there is no quick fix to losing weight, maintaining weight, exercise and your health. Please STOP trying all of these gimmicks and quick fixes that you see on television. There is no magic pill, powder, and/or device that will substitute healthy eating and exercise.
If there was such a product, they would have found it already and there wouldn’t be a million and one different products trying to advertise through mass media. Whoever discovered it, would probably make more than Warren Buffet and Bill Gates combined, so don’t believe the hype.
These products are notorious for making promises that they cannot keep. There seems to always be some study that comes out a few years later stating that one of the ingredients can cause detrimental side effects some of which cannot be cured or can cause death.
You are watching paid actors that are paid to tell you what ever they think you want to hear. On a personal note, a few years ago I was approached by one of the major home gym companies. When I went to the audition, I was basically told that I didn’t sell the story. When they asked what I thought of their product, I had to say that I didn’t really know since I didn’t use it. They told me to look in the camera, put a smile on my face and act as if I thought it was the best product in the world. Even though I had the best physique I didn’t get the part, because I couldn’t lie as well as the other people.
Second of all, it is not smart or even healthy to lose a lot of weight at a rapid rate. The faster it comes off, the faster it will come back. Just ask all of the yo-yo dieters. We all know someone that has lost a tremendous amount of weight and then put it all back. It is best to only lose 1-1 1/2 lbs per week. That is why anything that boasts about losing 10 lbs in a week should scare you. If you do lose that much in a week, then the next week you should be in a doctor, nutritionist and/or other health care professional(s) office.
If there was such a product, they would have found it already and there wouldn’t be a million and one different products trying to advertise through mass media. Whoever discovered it, would probably make more than Warren Buffet and Bill Gates combined, so don’t believe the hype.
These products are notorious for making promises that they cannot keep. There seems to always be some study that comes out a few years later stating that one of the ingredients can cause detrimental side effects some of which cannot be cured or can cause death.
You are watching paid actors that are paid to tell you what ever they think you want to hear. On a personal note, a few years ago I was approached by one of the major home gym companies. When I went to the audition, I was basically told that I didn’t sell the story. When they asked what I thought of their product, I had to say that I didn’t really know since I didn’t use it. They told me to look in the camera, put a smile on my face and act as if I thought it was the best product in the world. Even though I had the best physique I didn’t get the part, because I couldn’t lie as well as the other people.
Second of all, it is not smart or even healthy to lose a lot of weight at a rapid rate. The faster it comes off, the faster it will come back. Just ask all of the yo-yo dieters. We all know someone that has lost a tremendous amount of weight and then put it all back. It is best to only lose 1-1 1/2 lbs per week. That is why anything that boasts about losing 10 lbs in a week should scare you. If you do lose that much in a week, then the next week you should be in a doctor, nutritionist and/or other health care professional(s) office.
Body Mass Index (BMI) versus weight
BMI Formula: W=Weight, H=Height in Inches
Take W x 703 = X and then take H x H =Y, X/Y=BMI
There have been several studies that prove that a person’s BMI can provide more of an insight to a person’s overall health more so than a scale. Society has placed so much emphasis on the number on the scale that there are individuals that base their self worth, confidence and lives their daily lives according to the number.
For people that are extremely obese a scale can prove to be an important factor in determining if they are losing weight.
I will not discredit the importance of the scale, however there are some very important factors that you must remember when utilizing a scale.
• Verify that the scale is balanced and in proper working order.
• If possible use the same scale every time.
• Understand that muscle weighs more than fat. The amount on the scale may increase if you are working out and gaining muscle.
• Ask yourself, did you just recently consume a large amount of food and are bloated?
• For women, do you have water weight gain if you have your menstrual cycle?
• Do not weigh yourself every day. If you insist on the scale limit yourself to once or twice a month.
Remember that everyone is proportioned differently. Two people can weigh the exact same amount and look opposite of each other.
Take W x 703 = X and then take H x H =Y, X/Y=BMI
There have been several studies that prove that a person’s BMI can provide more of an insight to a person’s overall health more so than a scale. Society has placed so much emphasis on the number on the scale that there are individuals that base their self worth, confidence and lives their daily lives according to the number.
For people that are extremely obese a scale can prove to be an important factor in determining if they are losing weight.
I will not discredit the importance of the scale, however there are some very important factors that you must remember when utilizing a scale.
• Verify that the scale is balanced and in proper working order.
• If possible use the same scale every time.
• Understand that muscle weighs more than fat. The amount on the scale may increase if you are working out and gaining muscle.
• Ask yourself, did you just recently consume a large amount of food and are bloated?
• For women, do you have water weight gain if you have your menstrual cycle?
• Do not weigh yourself every day. If you insist on the scale limit yourself to once or twice a month.
Remember that everyone is proportioned differently. Two people can weigh the exact same amount and look opposite of each other.
Diet Rules
I am not a nutritionist so these rules are just common sense. I do not know anything about specific foods or calories. I do however know I have told others these same rules and they have succeeded in losing weight. Check out this book by Dr. Weil for more information Guide To Optimim Health another awesome book is by Dr. Oz You: On A Diet
• Do not eat anything more than a small snack 2 hours before bed. A small snack may be a handful of grapes or carrots. When I say before bed, I mean when you are down for the night not standing.
• Eat a well balanced diet. For this it is important that you converse with your doctor, nutritionist and/or other health care professional(s). Although you can follow the obvious rules, such as limiting anything high in fat, or refined sugar, eating high fiber, taking a multi-vitamin etc.
• To avoid the feeling of deprivation, replace the bad with something better.
• When we say that we are going to do something “cold turkey” it hardly ever works. Do it gradually and then you won’t notice when it is gone. For example, if you normally drink 3 pops a day you can cut it down to two pops and water, and then down to 1 pop and 2 waters until you are no longer drinking pop. This is when it becomes important to track your eating in a journal to know where you are doing well and where you need to make improvements. Once you have eaten a well balanced diet for quite some time you will no longer need to maintain a journal.
• Remember that calories, sugar, nutrients, vitamins etc also come in beverage form.
• Eat several smaller meals throughout the day. It keeps your metabolism working faster and you will lose weight faster. Do not starve all day and then eat a huge dinner. It causes your metabolism to slow down making it harder to lose weight. It also makes it harder when you try to fit an entire balanced meal into one meal.
• Make your plate and then put up the rest of the food, before you sit down to eat. You will not be as tempted for seconds if they are not right in your face.
• Drink plenty of water.
• Eat before you go to the grocery store. You will be less likely to buy on impulse and more likely to purchase what you need.
• Take your lunch to work, rather trying to eat out every day. Be sure to include snacks to eat throughout the day.
• Eat a decent breakfast every morning.
• Remember well for you does not have to mean taste bad. Foods that are good for you can taste delicious with the proper seasonings etc.
If you think about it, GOD created foods that are meant to be healthy for us. In the book, “Health Through GOD’S Pharmacy,” author Maria Treben does a good job of showing how GOD created food so that we could know what was considered healthy.(Pslams 22:26)
“It's been said that God first separated the salt water from the fresh,
made dry land, planted a garden, made animals and fish... all before
making a human. He made and provided what we'd need before we were born.
These are best & more powerful when eaten raw. We're such slow
learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating
lines look just like the human eye... and YES, science now shows
carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and
is red. All of the research shows tomatoes are loaded with lycopine and
are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape
looks like a blood cell and all of the research today shows grapes are
also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere,
upper cerebrums and lower cerebellums. Even the wrinkles or folds on the
nut are just like the neo-cortex. We now know walnuts help develop more than
three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes,
they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These
foods specifically target bone strength. Bones are 23% sodium and these foods
are 23% sodium. If you don't have enough sodium in your diet, the body
pulls it from the bones, thus making them weak. These foods replenish
the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb
and cervix of the female - they look just like these organs. Today's
research shows that when a woman eats one avocado a week, it balances
hormones, sheds unwanted birth weight, and prevents cervical cancers.
And how profound is this? It takes exactly nine (9) months to grow an
avocado from blossom to ripened fruit. There are over 14,000 photolytic
chemical constituents of nutrition in each one of these foods (modern
science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase
the mobility of male sperm and increase the numbers of Sperm as well to
overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic
index of diabetics.
Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary
glands of the female and actually assist the health of the breasts and
the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help
clear waste materials from all of the body cells. They even produce
tears which wash the epithelial layers of the eyes. A working companion,
Garlic, also helps eliminate waste materials and dangerous free radicals
from the body.”
Look at and answer the following questions.
Right now my diet consists of the following. List what you eat and drink on a normal day. Be honest. What, if anything, is correct?
What is the most detrimental aspect of my diet?
What should I add to my diet?
What should I delete from my diet?
. Here is a excellent video from Natalie about the healthiest foods that you can eat from around the world and how to incorporate them into your daily diet.
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• Do not eat anything more than a small snack 2 hours before bed. A small snack may be a handful of grapes or carrots. When I say before bed, I mean when you are down for the night not standing.
• Eat a well balanced diet. For this it is important that you converse with your doctor, nutritionist and/or other health care professional(s). Although you can follow the obvious rules, such as limiting anything high in fat, or refined sugar, eating high fiber, taking a multi-vitamin etc.
• To avoid the feeling of deprivation, replace the bad with something better.
• When we say that we are going to do something “cold turkey” it hardly ever works. Do it gradually and then you won’t notice when it is gone. For example, if you normally drink 3 pops a day you can cut it down to two pops and water, and then down to 1 pop and 2 waters until you are no longer drinking pop. This is when it becomes important to track your eating in a journal to know where you are doing well and where you need to make improvements. Once you have eaten a well balanced diet for quite some time you will no longer need to maintain a journal.
• Remember that calories, sugar, nutrients, vitamins etc also come in beverage form.
• Eat several smaller meals throughout the day. It keeps your metabolism working faster and you will lose weight faster. Do not starve all day and then eat a huge dinner. It causes your metabolism to slow down making it harder to lose weight. It also makes it harder when you try to fit an entire balanced meal into one meal.
• Make your plate and then put up the rest of the food, before you sit down to eat. You will not be as tempted for seconds if they are not right in your face.
• Drink plenty of water.
• Eat before you go to the grocery store. You will be less likely to buy on impulse and more likely to purchase what you need.
• Take your lunch to work, rather trying to eat out every day. Be sure to include snacks to eat throughout the day.
• Eat a decent breakfast every morning.
• Remember well for you does not have to mean taste bad. Foods that are good for you can taste delicious with the proper seasonings etc.
If you think about it, GOD created foods that are meant to be healthy for us. In the book, “Health Through GOD’S Pharmacy,” author Maria Treben does a good job of showing how GOD created food so that we could know what was considered healthy.(Pslams 22:26)
“It's been said that God first separated the salt water from the fresh,
made dry land, planted a garden, made animals and fish... all before
making a human. He made and provided what we'd need before we were born.
These are best & more powerful when eaten raw. We're such slow
learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating
lines look just like the human eye... and YES, science now shows
carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and
is red. All of the research shows tomatoes are loaded with lycopine and
are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape
looks like a blood cell and all of the research today shows grapes are
also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere,
upper cerebrums and lower cerebellums. Even the wrinkles or folds on the
nut are just like the neo-cortex. We now know walnuts help develop more than
three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes,
they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These
foods specifically target bone strength. Bones are 23% sodium and these foods
are 23% sodium. If you don't have enough sodium in your diet, the body
pulls it from the bones, thus making them weak. These foods replenish
the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb
and cervix of the female - they look just like these organs. Today's
research shows that when a woman eats one avocado a week, it balances
hormones, sheds unwanted birth weight, and prevents cervical cancers.
And how profound is this? It takes exactly nine (9) months to grow an
avocado from blossom to ripened fruit. There are over 14,000 photolytic
chemical constituents of nutrition in each one of these foods (modern
science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase
the mobility of male sperm and increase the numbers of Sperm as well to
overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic
index of diabetics.
Olives assist the health and function of the ovaries
Oranges, Grapefruits, and other Citrus fruits look just like the mammary
glands of the female and actually assist the health of the breasts and
the movement of lymph in and out of the breasts.
Onions look like the body's cells. Today's research shows onions help
clear waste materials from all of the body cells. They even produce
tears which wash the epithelial layers of the eyes. A working companion,
Garlic, also helps eliminate waste materials and dangerous free radicals
from the body.”
Look at and answer the following questions.
Right now my diet consists of the following. List what you eat and drink on a normal day. Be honest. What, if anything, is correct?
What is the most detrimental aspect of my diet?
What should I add to my diet?
What should I delete from my diet?
. Here is a excellent video from Natalie about the healthiest foods that you can eat from around the world and how to incorporate them into your daily diet.
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Healthy Eating Habits
There have been many studies that suggest that it is much better to eat several small meals throughout the day rather than the traditional 1 to 3 that many are so accustomed to eating. When you eat several times through the day your metabolism will work much more in your favor. Here is a wonderful book by Dr. Weil on Vitamins and Minerals
Follow these steps.
Step 1: Purchase food in smaller quantities.
If you cannot find smaller quantities to purchase, you can make them into small quantities. Separate them into portions that are sufficient for one meal. If something is not right in front of you, then you will not be as tempted to consume it, just because it is sitting in your face. You will then be hungry again sooner and know that it is time to eat sooner.
Step 2: Pack your lunch.
Eating out all of the time can cause you to feel as if you might as well eat it, because you paid for it and don't want to waste it. You can pack a couple of small snacks that you can eat before and after your lunch.
Step 3: Cook leftovers.
If you cook leftovers, package them to eat the next day or freeze them. This makes them easily accessible and you can have something quick if you are trying not to eat late or are constantly moving.
Step 4: Put smaller portions on your plate.
You can either purchase smaller plates or make your plate as you normally would and then remove two bites of everything that you originally put on your plate.
Step 5: Stop eating in front of the television.
There have been studies that suggest that we eat more when in front of the television. If we eat at the table then we take more time to chew and enjoy our food. When we do this we will not eat as much.
Step 6: Do not mistake hunger for other emotions.
Your body will tell you when you are truly hungry. Do not eat for comfort or boredom.
Step 7: Do not deprive yourself.
There is nothing that says that you can't have a dessert or something that isn't exactly healthy for your body. It is however important to do it only every now and then. I stress the every now and then. Eat a piece of cake not the whole cake.
Answer the following questions.
Do you eat for emotional reasons? Explain.
What can you do to start eating 5 or 6 small meals daily?
What eating habits do you need to change? If you still are not convinced that you need to have healthy eating habits, check out this video.
Follow these steps.
Step 1: Purchase food in smaller quantities.
If you cannot find smaller quantities to purchase, you can make them into small quantities. Separate them into portions that are sufficient for one meal. If something is not right in front of you, then you will not be as tempted to consume it, just because it is sitting in your face. You will then be hungry again sooner and know that it is time to eat sooner.
Step 2: Pack your lunch.
Eating out all of the time can cause you to feel as if you might as well eat it, because you paid for it and don't want to waste it. You can pack a couple of small snacks that you can eat before and after your lunch.
Step 3: Cook leftovers.
If you cook leftovers, package them to eat the next day or freeze them. This makes them easily accessible and you can have something quick if you are trying not to eat late or are constantly moving.
Step 4: Put smaller portions on your plate.
You can either purchase smaller plates or make your plate as you normally would and then remove two bites of everything that you originally put on your plate.
Step 5: Stop eating in front of the television.
There have been studies that suggest that we eat more when in front of the television. If we eat at the table then we take more time to chew and enjoy our food. When we do this we will not eat as much.
Step 6: Do not mistake hunger for other emotions.
Your body will tell you when you are truly hungry. Do not eat for comfort or boredom.
Step 7: Do not deprive yourself.
There is nothing that says that you can't have a dessert or something that isn't exactly healthy for your body. It is however important to do it only every now and then. I stress the every now and then. Eat a piece of cake not the whole cake.
Answer the following questions.
Do you eat for emotional reasons? Explain.
What can you do to start eating 5 or 6 small meals daily?
What eating habits do you need to change? If you still are not convinced that you need to have healthy eating habits, check out this video.
What Should My Goals Be For Exercising
This is a question that you must ask yourself. However, your main goal should be:
• To maintain a healthy lifestyle through exercise and nutrition that you provide your body.
Your goals may include.
• To lose weight
• Build muscle mass
• Firm and shape
• Cardiovascular
• Endurance
It is up to you to decide which of these goals and you want to pursue. However, it is important to realize that they are all correlated and while you are working on one, you will be working on the others. For example, if you WORK OUT for endurance you will automatically work on cardiovascular. Or if your goal is to firm and shape you will automatically build muscle mass.
It is important to remember that your goals will change over time. However, you should always set small goals and take the necessary steps to reach your main goal.
It is imperative that you set goals that are for you and only you. If you try to fulfill goals that are someone else’s then you are setting yourself up for failure. If others truly care about your well-being then they will support you in your goals and not try to force their personal goals on you.
Take a moment to write down answers to the following.
What is your main goal and what you have to do to accomplish your
goal(s).
What road blocks do you have to overcome to accomplish this goal?
What are your secondary goals and what do you have to do to accomplish them?
Do you need to make any modifications to your plan for reaching your goal?
Are you positive that these are your goals and not what someone else wants for you?
Read Stop comparing Yourself To Others
Explain
Are your goals realistic?
• To maintain a healthy lifestyle through exercise and nutrition that you provide your body.
Your goals may include.
• To lose weight
• Build muscle mass
• Firm and shape
• Cardiovascular
• Endurance
It is up to you to decide which of these goals and you want to pursue. However, it is important to realize that they are all correlated and while you are working on one, you will be working on the others. For example, if you WORK OUT for endurance you will automatically work on cardiovascular. Or if your goal is to firm and shape you will automatically build muscle mass.
It is important to remember that your goals will change over time. However, you should always set small goals and take the necessary steps to reach your main goal.
It is imperative that you set goals that are for you and only you. If you try to fulfill goals that are someone else’s then you are setting yourself up for failure. If others truly care about your well-being then they will support you in your goals and not try to force their personal goals on you.
Take a moment to write down answers to the following.
What is your main goal and what you have to do to accomplish your
goal(s).
What road blocks do you have to overcome to accomplish this goal?
What are your secondary goals and what do you have to do to accomplish them?
Do you need to make any modifications to your plan for reaching your goal?
Are you positive that these are your goals and not what someone else wants for you?
Read Stop comparing Yourself To Others
Explain
Are your goals realistic?
What if I Do Not Learn The Correct Exercises and Food Intake For My Body?
• I become easily swayed by false doctrine.
It is so incredibly easy to be swayed by false doctrine. There are and will continue to be an enormous array of diets, exercise videos, pills, serums, etc, etc. Saints if you hear nothing else hear this! Do not believe them. If it were that easy, everyone would be in perfect shape and health. Stop being beguiled into believing that you can have it all and not have to work for it. Stop believing that you can eat whatever and whenever you want with no exercise and lose weight safely because of some actor claiming to be a doctor, nutritionist and/or other health care professional gets on a TV at 2:00 in the morning and advertises some pill made out of who knows what. STOP
• I greatly increase the likelihood of becoming discouraged and not seeing or feeling results.
You are to lose weight slowly. You should be the last one to recognize weight loss. If you lose too fast it can be dangerous. Your body has to take time to make changes, it didn’t come all at once so don’t expect it to go all at once. Stay focused and assiduous and the results will come. Remember that if GOD wanted us all to look alike we would, so just because someone else seems to be doing great in your eyes doesn’t mean you are doing poorly.
• I can cause injury to myself.
If you rush into something you can hurt yourself physically. If you have specific health concerns, you can deny yourself proper nutrition. This is why it is imperative that you consult with your doctor, nutritionist and/or other health care professional and do not do something just because something works for them. GOD created doctors, nutritionist and/or other health care professionals so that we can utilize them to help take care of ourselves. They can’t do their job if we don’t let them. If you injure yourself, then you have to waste time to recuperate what you have worked to accomplish.
Answer these questions.
What false doctrine have I been faced with?
What has caused you to become discouraged and what can you do to improve the situation?
Have you had any injuries? What do you have to do to heal?
It is so incredibly easy to be swayed by false doctrine. There are and will continue to be an enormous array of diets, exercise videos, pills, serums, etc, etc. Saints if you hear nothing else hear this! Do not believe them. If it were that easy, everyone would be in perfect shape and health. Stop being beguiled into believing that you can have it all and not have to work for it. Stop believing that you can eat whatever and whenever you want with no exercise and lose weight safely because of some actor claiming to be a doctor, nutritionist and/or other health care professional gets on a TV at 2:00 in the morning and advertises some pill made out of who knows what. STOP
• I greatly increase the likelihood of becoming discouraged and not seeing or feeling results.
You are to lose weight slowly. You should be the last one to recognize weight loss. If you lose too fast it can be dangerous. Your body has to take time to make changes, it didn’t come all at once so don’t expect it to go all at once. Stay focused and assiduous and the results will come. Remember that if GOD wanted us all to look alike we would, so just because someone else seems to be doing great in your eyes doesn’t mean you are doing poorly.
• I can cause injury to myself.
If you rush into something you can hurt yourself physically. If you have specific health concerns, you can deny yourself proper nutrition. This is why it is imperative that you consult with your doctor, nutritionist and/or other health care professional and do not do something just because something works for them. GOD created doctors, nutritionist and/or other health care professionals so that we can utilize them to help take care of ourselves. They can’t do their job if we don’t let them. If you injure yourself, then you have to waste time to recuperate what you have worked to accomplish.
Answer these questions.
What false doctrine have I been faced with?
What has caused you to become discouraged and what can you do to improve the situation?
Have you had any injuries? What do you have to do to heal?
What Must I Do To Learn The Correct Exercises and Food Intake For My Body?
• I am not doing anything without consulting with my doctor, nutritionist and/or other health care professional(s).
Everyone has their own health concerns and should not do anything without consulting their doctor, nutritionist and/or other health care professional. Regardless of what the media tries to portray there is no one size fits all cure for weight loss that works for all people. If this were true there would not be a million different products and diets available. Two different people can eat and do the exact same program and get two completely opposite results. There are specific foods that may be good for someone and bad for someone else. There are exercises that are excellent for someone and detrimental for someone else. There can be two people that weight the exact same amount, but carry it different because of their body shape.
• I am studying the information that I am given and asking questions when necessary.
See letter a. above. Study the material that you are given. Keep a specific notebook filled with WORK OUTS and, FOOD JOURNALS, exercise demonstrations etc. See pages 73-74 for examples. Also keep a section for questions with space to write the answers for your doctor, nutritionist and/or other health care professional. See pages 67-68 for suggested questions. Do not believe something just because it sounds good. Do not be beguiled by false doctrine. Do the necessary research. If it sounds too good to be true, it probably is. Maintaining a healthy weight is not easy, but it is simple. Eat a balanced nutritious diet and exercise.
• I am maintaining a continuous program and understand this is a lifestyle change, not a quick fix.
This has to be a lifestyle change. In order to do it right it can’t be something for only a couple of weeks and then you don’t make any permanent change. Remember learning has not taken place until there is a modification of behavior. If you do something for only a specified time you will have a benefit only for a specified time. You may lose 10 pounds on a diet, but as soon as you stop you gain the 10 that you lost plus another 5 pounds in addition. It is proven that it better to lose weight slowly a pound to a pound and a half a week. This can only be done on a lifestyle change. Don't put time limits on your progress because the possibility of failure increases. Also remember that it is important not to weigh yourself every day or even every week. Understand muscle weighs more than fat. This means that as you gain muscle the scale may not move or may even go up. Many do not realize this and become discouraged and quit. It is also important for ladies to know that their weight will fluctuate with their menstrual cycle due to the water weight during this time.
You can also read the sections, “WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY”, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM” and “THE TRUTH ABOUT LIES.”
“WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY”, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM”, “WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?” are probably the most important sections of this blog. Take a moment to re read what I have to make sure that you have a full understanding.
Think about the following
What questions do you have to ask your doctor, nutritionist and/or other health care professional and/or health care professional? See section “QUESTIONS FOR YOUR DOCTOR, NUTRITIONIST AND/OR OTHER HEALTH CARE PROFESSIONAL”
What information have I been given and how does it apply to me?
What have I done to make sure this is a lifestyle change?
Everyone has their own health concerns and should not do anything without consulting their doctor, nutritionist and/or other health care professional. Regardless of what the media tries to portray there is no one size fits all cure for weight loss that works for all people. If this were true there would not be a million different products and diets available. Two different people can eat and do the exact same program and get two completely opposite results. There are specific foods that may be good for someone and bad for someone else. There are exercises that are excellent for someone and detrimental for someone else. There can be two people that weight the exact same amount, but carry it different because of their body shape.
• I am studying the information that I am given and asking questions when necessary.
See letter a. above. Study the material that you are given. Keep a specific notebook filled with WORK OUTS and, FOOD JOURNALS, exercise demonstrations etc. See pages 73-74 for examples. Also keep a section for questions with space to write the answers for your doctor, nutritionist and/or other health care professional. See pages 67-68 for suggested questions. Do not believe something just because it sounds good. Do not be beguiled by false doctrine. Do the necessary research. If it sounds too good to be true, it probably is. Maintaining a healthy weight is not easy, but it is simple. Eat a balanced nutritious diet and exercise.
• I am maintaining a continuous program and understand this is a lifestyle change, not a quick fix.
This has to be a lifestyle change. In order to do it right it can’t be something for only a couple of weeks and then you don’t make any permanent change. Remember learning has not taken place until there is a modification of behavior. If you do something for only a specified time you will have a benefit only for a specified time. You may lose 10 pounds on a diet, but as soon as you stop you gain the 10 that you lost plus another 5 pounds in addition. It is proven that it better to lose weight slowly a pound to a pound and a half a week. This can only be done on a lifestyle change. Don't put time limits on your progress because the possibility of failure increases. Also remember that it is important not to weigh yourself every day or even every week. Understand muscle weighs more than fat. This means that as you gain muscle the scale may not move or may even go up. Many do not realize this and become discouraged and quit. It is also important for ladies to know that their weight will fluctuate with their menstrual cycle due to the water weight during this time.
You can also read the sections, “WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY”, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM” and “THE TRUTH ABOUT LIES.”
“WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY”, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM”, “WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?” are probably the most important sections of this blog. Take a moment to re read what I have to make sure that you have a full understanding.
Think about the following
What questions do you have to ask your doctor, nutritionist and/or other health care professional and/or health care professional? See section “QUESTIONS FOR YOUR DOCTOR, NUTRITIONIST AND/OR OTHER HEALTH CARE PROFESSIONAL”
What information have I been given and how does it apply to me?
What have I done to make sure this is a lifestyle change?
What Are The Consequences That I Will Have to Pay if I Do Not Become a Good Steward Over My Health?
• I am committing sin by overindulging.
When you read the Bible there are countless scriptures of how we are to be pleasing to GOD by showing our obedience to his word. The Bible teaches that when you do not please HIM, you are not heard. When you are not pleasing to GOD and living righteous your prayers are not heard and fall on deaf ears.
• I am not putting my flesh under subjection.
The Bible teaches that we are to put our flesh under subjection and be transformed from the world. When we do not put our flesh under subjection we are not living under the authority of GOD. This means that we are giving into temptation and sin. We have been taught that you can’t serve two masters. You have to make the determination to serve GOD or the Devil. We have also been taught to think correctly to renew our mind. We are to allow the Holy Spirit to guide and direct our footsteps.
• I will feel weaker, be more lethargic, and have a much worse feeling about myself.
When we don’t be obedient by being a good steward over our temples we become weaker, lethargic, and just have a general negative feeling. When you don’t take care of yourself you will suffer. Life doesn’t seem as joyful as it once did, you feel tired all the time, and your life seems as if it just passing by. The Bible teaches that you reap what you sew. If you sew weakness then you will reap weakness, it really is that simple. If you lie around all day and don’t move around the majority of the time, then when you do want to move around you will be too tired and won’t have the energy.
You can also read the section, “I WILL NOT DEVELOP A WORLDLY SELF IMAGE.”
Answer these questions
Have you committed the sin of overindulging? If so, how? If not, how?
Why are you having difficulties putting your flesh under subjection?
What are the consequences that you have paid for the sin of overindulging, putting your flesh under subjection?
When you read the Bible there are countless scriptures of how we are to be pleasing to GOD by showing our obedience to his word. The Bible teaches that when you do not please HIM, you are not heard. When you are not pleasing to GOD and living righteous your prayers are not heard and fall on deaf ears.
• I am not putting my flesh under subjection.
The Bible teaches that we are to put our flesh under subjection and be transformed from the world. When we do not put our flesh under subjection we are not living under the authority of GOD. This means that we are giving into temptation and sin. We have been taught that you can’t serve two masters. You have to make the determination to serve GOD or the Devil. We have also been taught to think correctly to renew our mind. We are to allow the Holy Spirit to guide and direct our footsteps.
• I will feel weaker, be more lethargic, and have a much worse feeling about myself.
When we don’t be obedient by being a good steward over our temples we become weaker, lethargic, and just have a general negative feeling. When you don’t take care of yourself you will suffer. Life doesn’t seem as joyful as it once did, you feel tired all the time, and your life seems as if it just passing by. The Bible teaches that you reap what you sew. If you sew weakness then you will reap weakness, it really is that simple. If you lie around all day and don’t move around the majority of the time, then when you do want to move around you will be too tired and won’t have the energy.
You can also read the section, “I WILL NOT DEVELOP A WORLDLY SELF IMAGE.”
Answer these questions
Have you committed the sin of overindulging? If so, how? If not, how?
Why are you having difficulties putting your flesh under subjection?
What are the consequences that you have paid for the sin of overindulging, putting your flesh under subjection?
What Are The Benefits Awarded To Me When I Become a Good Steward Over My Health?
• I am pleasing GOD.
GOD’s word plainly states that we are to give HIM all the glory, honor and praise. My question to you is how are you doing this if you are slowly killing yourself by destroying your body through not exercising and eating junk. GOD says that we are to be good stewards over ourselves. Joyce Meyer does a excellent job of what it means to give God your best in Look Great, Feel Great
• I am earning GOD’s trust by putting my flesh under subjection.
There is an enormous array of ways that we can put our flesh under subjection. However, there are many people that can put their flesh under subjection in every other aspect of their lives until it comes to what they eat and whether or not they exercise. The scriptures continuously tell us that we must put our flesh under subjection at all times and be obedient unto HIM. IF we are obedient to GOD first and foremost, then HE will give us the desires of our heart.
• I will feel stronger; have more energy, and a much better feeling about myself.
When you exercise although, it will be difficult in beginning during the first couple of weeks is very rewarding. You will at first notice the small accomplishments. For example, the groceries won’t seem as heavy, or you can open the jar easier. Then you will notice larger benefits such as not feeling as tired during the day. Then the overall benefit is that your health will improve with better blood pressure, cholesterol, etc.
You can also read the section, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM”
What steps are you taking to show that you are pleasing GOD by being a good steward over your health?
How have you put your flesh under subjection in terms of your physical health?
Since you have been eating right and exercising on a regular basis, what benefits have you noticed in terms of your energy level and overall feeling?
GOD’s word plainly states that we are to give HIM all the glory, honor and praise. My question to you is how are you doing this if you are slowly killing yourself by destroying your body through not exercising and eating junk. GOD says that we are to be good stewards over ourselves. Joyce Meyer does a excellent job of what it means to give God your best in Look Great, Feel Great
• I am earning GOD’s trust by putting my flesh under subjection.
There is an enormous array of ways that we can put our flesh under subjection. However, there are many people that can put their flesh under subjection in every other aspect of their lives until it comes to what they eat and whether or not they exercise. The scriptures continuously tell us that we must put our flesh under subjection at all times and be obedient unto HIM. IF we are obedient to GOD first and foremost, then HE will give us the desires of our heart.
• I will feel stronger; have more energy, and a much better feeling about myself.
When you exercise although, it will be difficult in beginning during the first couple of weeks is very rewarding. You will at first notice the small accomplishments. For example, the groceries won’t seem as heavy, or you can open the jar easier. Then you will notice larger benefits such as not feeling as tired during the day. Then the overall benefit is that your health will improve with better blood pressure, cholesterol, etc.
You can also read the section, “LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM”
What steps are you taking to show that you are pleasing GOD by being a good steward over your health?
How have you put your flesh under subjection in terms of your physical health?
Since you have been eating right and exercising on a regular basis, what benefits have you noticed in terms of your energy level and overall feeling?
Learn How to Maintain a Proper Exercise and Food Intake Program
• I am assiduous, unwavering, and unmoving in my desire to be a good steward over my health.
The Bible teaches that we are to be a good steward over what we have in our possession. There is no one thing more precious than our body. It is referred to as our temple. We are to be assiduous, unwavering, and unmoving in our desire to be a good steward over our body. It shows that you are under authority and are being obedient to GOD. When we are obedient to GOD, HE will give us the desires of our heart.
• I keep track of my program.
It is important to know where you have been in order to know where you are and where you are going. Establish a structured plan of development to finish your goal. It is imperative that you put your goals down in writing. Hebekkah said to write the vision (Habakkuk 2:2). When you write something down it becomes more real to us rather than something that is abstract. You can then look back to see your progress and have a much better idea of where you need to make adjustments. This will also serve as a guide to provide information to share with your health care professional.
• I understand that I must stay in position and that I am committed to finish my goal.
Understand this is a process that you must commit yourself to without wavering. The Bible teaches that we are to finish. When you set the foundation to finish you set yourself in line to receive blessing after blessing. When you do well, you are planting seeds to leave a deposit for the next generation. Once again it goes back to being unwavering in your position. GOD has put you in position and HIS grace is sufficient meaning that you have everything that you need to succeed. It is up to you to allow it to prosper.
You can also read the section, “WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?”
What are you doing to show that you are assiduous, unwavering, and un-movable in being a good steward over your health?
What have you done to keep track of your WORK OUT program and eating habits? See the section on “WORK OUT JOURNALS and FOOD JOURNAL” for suggestions.
What have you done to stay in position and show that you are committed to finish?
The Bible teaches that we are to be a good steward over what we have in our possession. There is no one thing more precious than our body. It is referred to as our temple. We are to be assiduous, unwavering, and unmoving in our desire to be a good steward over our body. It shows that you are under authority and are being obedient to GOD. When we are obedient to GOD, HE will give us the desires of our heart.
• I keep track of my program.
It is important to know where you have been in order to know where you are and where you are going. Establish a structured plan of development to finish your goal. It is imperative that you put your goals down in writing. Hebekkah said to write the vision (Habakkuk 2:2). When you write something down it becomes more real to us rather than something that is abstract. You can then look back to see your progress and have a much better idea of where you need to make adjustments. This will also serve as a guide to provide information to share with your health care professional.
• I understand that I must stay in position and that I am committed to finish my goal.
Understand this is a process that you must commit yourself to without wavering. The Bible teaches that we are to finish. When you set the foundation to finish you set yourself in line to receive blessing after blessing. When you do well, you are planting seeds to leave a deposit for the next generation. Once again it goes back to being unwavering in your position. GOD has put you in position and HIS grace is sufficient meaning that you have everything that you need to succeed. It is up to you to allow it to prosper.
You can also read the section, “WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?”
What are you doing to show that you are assiduous, unwavering, and un-movable in being a good steward over your health?
What have you done to keep track of your WORK OUT program and eating habits? See the section on “WORK OUT JOURNALS and FOOD JOURNAL” for suggestions.
What have you done to stay in position and show that you are committed to finish?
How Do I Get Started With A Exercise Program
Alright, you have made the commitment to change your life and take care of your health. So now you ask, how do you accomplish this without falling off the band-wagon?
Step 1: Make exercise part of your routine. If you exercise when there is time or when you are in the mood. It may or may not get done. Just like you get up for work around the same time, you can exercise at the same time. For example, if you say you’re going to the gym after work. Put together your gym bag the night before and then put it in the seat next to you. Then when you get off the first thing you see is your gym bag. It is too easily forgotten if it is in the back seat or the trunk.
Step 2: Start Slowly. Focus on what you can do not what you can't do. The Bible teaches that we are to do what we can and GOD will do the rest. (2 Corinthians 8:10-14)Once you become stronger you can add to your WORK OUT. If you have never exercised before, it might be doing sit ups, leg lifts, squats etc during television commercials or brushing your teeth.
Step 3: For the first month or so maintain a FOOD JOURNAL and WORK OUT journal. In order to know where you need to make improvements, you have to know what needs improving. It does not have to be every single morsel or every form of exercise that you do on a day to day basis. It does have to be a truthful representation of what you do in terms of eating and exercising. See an example of a WORK OUT AND FOOD JOURNAL provided in the blog. Write down your vision(Habakkuk 2:2).
Step 4: Realize that you were created to be you. Don't compare yourself to the next person. You don't know what they have done. They may tell you one thing and have done something else. Each one of us is unique and our temples react differently. One person may benefit from one form of exercise and other from a different form of exercise. Our temples use food and metabolism completely separate from other people.
Step 5: Stop believing every infomercial for all of these different products. If there was such a product that could keep all of the promises that they suggest, there would only be one! Who ever developed and marketed it would have more money than Warren Buffet and Bill Gates combined. Use your own common sense, if it sounds too good to be true it is.
Step 6: Stop making excuses. We are all perfectly capable of doing whatever it is that we want to do. We can find a way to do things that serve absolutely no benefit or are even detrimental to our well being. So why can't we do the opposite and do something that is beneficial and advantageous to our well being? It is your choice.
Step 7: Don't get in a rut doing the same thing over and over again. If you do the same thing over and over again you will get bored and it will be that much harder to continue. If you do the same exercise all the time without ever switching it up, your body will get used to it and you will plateau and your results will minimize. It is important to do new and different things.
Step 8: Have fun. Exercise can be fun. There is nothing that says exercise has to be boring. Involve the children and/or spouse if possible. It can also be a form of social interaction.
Step 1: Make exercise part of your routine. If you exercise when there is time or when you are in the mood. It may or may not get done. Just like you get up for work around the same time, you can exercise at the same time. For example, if you say you’re going to the gym after work. Put together your gym bag the night before and then put it in the seat next to you. Then when you get off the first thing you see is your gym bag. It is too easily forgotten if it is in the back seat or the trunk.
Step 2: Start Slowly. Focus on what you can do not what you can't do. The Bible teaches that we are to do what we can and GOD will do the rest. (2 Corinthians 8:10-14)Once you become stronger you can add to your WORK OUT. If you have never exercised before, it might be doing sit ups, leg lifts, squats etc during television commercials or brushing your teeth.
Step 3: For the first month or so maintain a FOOD JOURNAL and WORK OUT journal. In order to know where you need to make improvements, you have to know what needs improving. It does not have to be every single morsel or every form of exercise that you do on a day to day basis. It does have to be a truthful representation of what you do in terms of eating and exercising. See an example of a WORK OUT AND FOOD JOURNAL provided in the blog. Write down your vision(Habakkuk 2:2).
Step 4: Realize that you were created to be you. Don't compare yourself to the next person. You don't know what they have done. They may tell you one thing and have done something else. Each one of us is unique and our temples react differently. One person may benefit from one form of exercise and other from a different form of exercise. Our temples use food and metabolism completely separate from other people.
Step 5: Stop believing every infomercial for all of these different products. If there was such a product that could keep all of the promises that they suggest, there would only be one! Who ever developed and marketed it would have more money than Warren Buffet and Bill Gates combined. Use your own common sense, if it sounds too good to be true it is.
Step 6: Stop making excuses. We are all perfectly capable of doing whatever it is that we want to do. We can find a way to do things that serve absolutely no benefit or are even detrimental to our well being. So why can't we do the opposite and do something that is beneficial and advantageous to our well being? It is your choice.
Step 7: Don't get in a rut doing the same thing over and over again. If you do the same thing over and over again you will get bored and it will be that much harder to continue. If you do the same exercise all the time without ever switching it up, your body will get used to it and you will plateau and your results will minimize. It is important to do new and different things.
Step 8: Have fun. Exercise can be fun. There is nothing that says exercise has to be boring. Involve the children and/or spouse if possible. It can also be a form of social interaction.
Excuse Busters for Not Exercising
Excuse 1: I don' have time. This is the excuse that is the most inexcusable and the one that makes me the most upset. Make exercise part of your routine. It’s that simple. Just like you get up to go to work at the same time, you can exercise at the same time. If you want to feel and see the results you will make time.
Excuse 2: I have children. This is easy. Exercise with your children. If you go to the gym most gyms have day-care that you can pay per visit or have added into your membership dues. Please see the section, CHILDREN AND EXERCISE
Excuse 3: I am too embarrassed to go to the gym. Trust me, no one is really paying that much attention to you! If you are at the gym, get some head phones with some music and WORK OUT. I write more about this in, THE THOUGHT OF GOING TO THE GYM SCARES ME
Excuse 4: I don't see any results, I guess I'm just meant to be fat. You can also read HELP IT'S NOT WORKING You didn't put your weight on overnight, so don't expect it to come off overnight. It is a process that takes time. You may never look like the models you see on television and print media. News flash! They don't either, it's called airbrushing and cropping. I write more about this in, THE TRUTH ABOUT LIES .
Excuse 5: I don't mind being overweight. You should mind! You are meant to be healthy which means getting some sort of cardiovascular exercise and maintaining a healthy weight. Don’t make your organs work harder than necessary. Read the Section BODY MASS INDEX (BMI) VS. WEIGHT .
Excuse 6: I can't afford to go to the gym. The gym is great, but who says that you have to go to the gym. Your family room or outdoors can be just fine and it is free. Read the Section I CAN"T DO THE GYM .
Excuse 7: I don't have any one to support me. Although the support of friends and family can be great it is not imperative. Exercise is something that no one can do for you. It is something that you have to do for yourself. Please read the sections HOW DO I GET STARTED and WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?
Excuse 8: I don't know how to exercise. Exercise can be as simple as walking around the block. You can turn on the television and see a program of people exercising. Didn't you learn how to ride a bike when you were about 5 years old? It hasn't changed! If you have children, I don’t know one between 5 and 12 that doesn’t love a good game of tag. If you want to learn about exercising, you will. See the sections, WORK OUT RULES and “FORM RULES AND GYM ETIQUETE .” Excuse 9: I'm confused about what to do and what to believe. This is common sense. If it sounds too good to be true, it probably is. Your body will guide you on what to do. This also has to do with the section, “THE TRUTH ABOUT LIES.” Listen to your body and what it tells you. Write down your 3 biggest excuses that you have for not exercising and then write down what you can do today to overcome them.
Excuse 2: I have children. This is easy. Exercise with your children. If you go to the gym most gyms have day-care that you can pay per visit or have added into your membership dues. Please see the section, CHILDREN AND EXERCISE
Excuse 3: I am too embarrassed to go to the gym. Trust me, no one is really paying that much attention to you! If you are at the gym, get some head phones with some music and WORK OUT. I write more about this in, THE THOUGHT OF GOING TO THE GYM SCARES ME
Excuse 4: I don't see any results, I guess I'm just meant to be fat. You can also read HELP IT'S NOT WORKING You didn't put your weight on overnight, so don't expect it to come off overnight. It is a process that takes time. You may never look like the models you see on television and print media. News flash! They don't either, it's called airbrushing and cropping. I write more about this in, THE TRUTH ABOUT LIES .
Excuse 5: I don't mind being overweight. You should mind! You are meant to be healthy which means getting some sort of cardiovascular exercise and maintaining a healthy weight. Don’t make your organs work harder than necessary. Read the Section BODY MASS INDEX (BMI) VS. WEIGHT .
Excuse 6: I can't afford to go to the gym. The gym is great, but who says that you have to go to the gym. Your family room or outdoors can be just fine and it is free. Read the Section I CAN"T DO THE GYM .
Excuse 7: I don't have any one to support me. Although the support of friends and family can be great it is not imperative. Exercise is something that no one can do for you. It is something that you have to do for yourself. Please read the sections HOW DO I GET STARTED and WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH?
Excuse 8: I don't know how to exercise. Exercise can be as simple as walking around the block. You can turn on the television and see a program of people exercising. Didn't you learn how to ride a bike when you were about 5 years old? It hasn't changed! If you have children, I don’t know one between 5 and 12 that doesn’t love a good game of tag. If you want to learn about exercising, you will. See the sections, WORK OUT RULES and “FORM RULES AND GYM ETIQUETE .” Excuse 9: I'm confused about what to do and what to believe. This is common sense. If it sounds too good to be true, it probably is. Your body will guide you on what to do. This also has to do with the section, “THE TRUTH ABOUT LIES.” Listen to your body and what it tells you. Write down your 3 biggest excuses that you have for not exercising and then write down what you can do today to overcome them.
Overview of Tune Up Your Temple
It is time that we all take better care of ourselves. The Bible says that the Holy Spirit can not dwell in an unclean temple and we must be good stewards over what we have in our possession (Leviticus 13:46).
Intent: To provide the motivation to begin or continue a healthy lifestyle through exercise and healthy eating that is Christ centered.
Purpose: To become healthier physically, so that you can become healthier mentally and spiritually.
Goal: To develop a structured plan to become good stewards over what GOD has entrusted us.
Objectives:
7 Objectives that I must be unwavering, unflinching, and assiduous to be good steward over my health
LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM
• I am assiduous, unwavering, and unmoving in my desire to be a good steward over my health(1Corinthians 28:20).
• I keep track of my program( Habakkuk 2:2).
• I understand that I must stay in position and that I am committed to finish my goal (1Chronicles 28:20).
WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH??
• I am pleasing GOD.
• I am earning GOD’s trust by putting my flesh under subjection.
• I will feel stronger, have more energy, and a much better feeling about myself.
WHAT ARE THE CONSEQUENCES THAT I WILL HAVE TO PAY IF I DO NOT BECOME A GOOD STEWARD OVER MY HEALTH?
• I am committing sin by over indulging( 1Tim 4:8, Phil 3:19).
• I am not putting my flesh under subjection.
• I will feel weaker, be more lethargic, and have a much worse feeling about myself.
WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?
• I am not doing anything without consulting with my doctor, nutritionist and/or other health care professional(s).
• I am studying the information that I am given and asking questions when necessary.
• I must start and maintain a lifestyle change by eating correctly and exercising and realize it is not a quick fix.
WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?
• I become easily swayed by false doctrine( Ephesians 4:14).
• I greatly increase the likelihood of becoming discouraged and not seeing or feeling results.
• I can cause injury to myself.
HOW DO I AVOID PLEASING THE FLESH?
• Relinquish my right to make a choice contrary to GOD’s choice.
• Understand that making bad decisions according to the flesh is contrary to GOD’s plan(Galatians 5:16:17).
• I take the necessary steps to finish the process.
I WILL NOT DEVELOP A WORLDLY SELF IMAGE?
• I understand that GOD made the way that He wants me to be.
• I understand that I was born in the right time, place, race and not a mistake.
• I understand that I was wonderfully created in the image of Jesus(Genesis 1:26).
Intent: To provide the motivation to begin or continue a healthy lifestyle through exercise and healthy eating that is Christ centered.
Purpose: To become healthier physically, so that you can become healthier mentally and spiritually.
Goal: To develop a structured plan to become good stewards over what GOD has entrusted us.
Objectives:
7 Objectives that I must be unwavering, unflinching, and assiduous to be good steward over my health
LEARN HOW TO MAINTAIN A PROPER EXERCISE AND FOOD INTAKE PROGRAM
• I am assiduous, unwavering, and unmoving in my desire to be a good steward over my health(1Corinthians 28:20).
• I keep track of my program( Habakkuk 2:2).
• I understand that I must stay in position and that I am committed to finish my goal (1Chronicles 28:20).
WHAT ARE THE BENEFITS AWARDED TO ME WHEN I BECOME A GOOD STEWARD OVER MY HEALTH??
• I am pleasing GOD.
• I am earning GOD’s trust by putting my flesh under subjection.
• I will feel stronger, have more energy, and a much better feeling about myself.
WHAT ARE THE CONSEQUENCES THAT I WILL HAVE TO PAY IF I DO NOT BECOME A GOOD STEWARD OVER MY HEALTH?
• I am committing sin by over indulging( 1Tim 4:8, Phil 3:19).
• I am not putting my flesh under subjection.
• I will feel weaker, be more lethargic, and have a much worse feeling about myself.
WHAT MUST I DO TO LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?
• I am not doing anything without consulting with my doctor, nutritionist and/or other health care professional(s).
• I am studying the information that I am given and asking questions when necessary.
• I must start and maintain a lifestyle change by eating correctly and exercising and realize it is not a quick fix.
WHAT IF I DO NOT LEARN THE CORRECT EXERCISES AND FOOD INTAKE FOR MY BODY?
• I become easily swayed by false doctrine( Ephesians 4:14).
• I greatly increase the likelihood of becoming discouraged and not seeing or feeling results.
• I can cause injury to myself.
HOW DO I AVOID PLEASING THE FLESH?
• Relinquish my right to make a choice contrary to GOD’s choice.
• Understand that making bad decisions according to the flesh is contrary to GOD’s plan(Galatians 5:16:17).
• I take the necessary steps to finish the process.
I WILL NOT DEVELOP A WORLDLY SELF IMAGE?
• I understand that GOD made the way that He wants me to be.
• I understand that I was born in the right time, place, race and not a mistake.
• I understand that I was wonderfully created in the image of Jesus(Genesis 1:26).
I Want To Thank
First and foremost, I have to give all glory, honor, praise, and thanks to GOD and to my savior, Jesus Christ, for creating me in His perfect image (Genesis 1:26) All things are possible through Jesus Christ. (Philippians 4:13)Without Him there is no me.
Next, I have to thank my parents for without whom I would be lost. I thank them for their unconditional love and support in letting me know that I can do anything that I desire. I am honored to have both of my parents, who have been married for 36 years, which is very rare in this day and age. I thank and love them both from the bottom of my heart.
Tisha, I thank you for being one of my best friends for life. I thank you for always being there to keep me true to who I am. I remember in kindergarten when we were in the park by my childhood home and we poked our pinkies with a needle to become blood sisters. You always have been and always will be my sister.
Celeste, I thank you also for being one of my best friends. Back in school, even though you were popular and no one could understand why you hung out with me, you did it proudly regardless of their complaints. For that, I thank you from the bottom of my soul. Thank you for being my inspiration in more ways than I could possibly write. You always have been and always will be my sister.
Larcenia, I also thank you for being one of my best friends. When GOD stated what a mother is to be, He had you in mind. You are my inspiration for what it means to be a mother and wife. More mothers and wives need to compare notes with you. I thank you, for your joy and laughter. I know that you will always give me GODLY counsel. You always have been and always will be my sister.
Pastor, I thank you for allowing the Holy Spirit to speak to you so that you can speak to me. Sometimes I feel as if you and I are the only ones in the entire church and you are preaching just for me. I appreciate your voice and wisdom. Even though sometimes it hurts, I know that you will always give me the gospel uncut.
To all of my remaining family and friends, unfortunately there are way too many of you to mention by name, just know that I love each and every one of you. Thank you for being you and for loving me. The Bible teaches that GOD knows how much we love HIM by how much we love others (1John 4:20).
Everyone else that provided testimonials, character references, editing etc I want to thank you so much. Without your help this would have taken a lot longer and would not have the same quality.
To anyone else that I missed, please don't take it personal. Just know that you are still always in my heart and you know who you are.
GOD Bless
Next, I have to thank my parents for without whom I would be lost. I thank them for their unconditional love and support in letting me know that I can do anything that I desire. I am honored to have both of my parents, who have been married for 36 years, which is very rare in this day and age. I thank and love them both from the bottom of my heart.
Tisha, I thank you for being one of my best friends for life. I thank you for always being there to keep me true to who I am. I remember in kindergarten when we were in the park by my childhood home and we poked our pinkies with a needle to become blood sisters. You always have been and always will be my sister.
Celeste, I thank you also for being one of my best friends. Back in school, even though you were popular and no one could understand why you hung out with me, you did it proudly regardless of their complaints. For that, I thank you from the bottom of my soul. Thank you for being my inspiration in more ways than I could possibly write. You always have been and always will be my sister.
Larcenia, I also thank you for being one of my best friends. When GOD stated what a mother is to be, He had you in mind. You are my inspiration for what it means to be a mother and wife. More mothers and wives need to compare notes with you. I thank you, for your joy and laughter. I know that you will always give me GODLY counsel. You always have been and always will be my sister.
Pastor, I thank you for allowing the Holy Spirit to speak to you so that you can speak to me. Sometimes I feel as if you and I are the only ones in the entire church and you are preaching just for me. I appreciate your voice and wisdom. Even though sometimes it hurts, I know that you will always give me the gospel uncut.
To all of my remaining family and friends, unfortunately there are way too many of you to mention by name, just know that I love each and every one of you. Thank you for being you and for loving me. The Bible teaches that GOD knows how much we love HIM by how much we love others (1John 4:20).
Everyone else that provided testimonials, character references, editing etc I want to thank you so much. Without your help this would have taken a lot longer and would not have the same quality.
To anyone else that I missed, please don't take it personal. Just know that you are still always in my heart and you know who you are.
GOD Bless
Helpful Websites For Tune Up Your Temple
If not specified you can click pretty much anywhere for information
www.about.com
Type in a particular topic up top where it says SEARCH
www.discoveryhealth.com
Click where it says DISEASE AND CONDITIONS or Dr. OZ
www.bet.com
Click on LIFESTLE-LIFESTYLE MAIN-BODY AND SOUL-SEARCH HEALTH
www.oprah.com
Mind and Body or anything that says Dr OZ or DR GREENE
www.drphil.com
Dr. Phil Advice-Health or Weight
www.KidsHealth.org
Click anywhere or SEARCH
www.cnn.com
Click on Health
www.msnbc.com
Under CATEGORIES is a tab that says HEALTH
www.blackdoctor.org
www.shapemagazine.com
www.fitnessmagazine.com
www.donnarichardson.com
www.mypyramid.gov
www.makeoverfitness.com
www.deniseaustin.com
www.everydayhealth.com
Check out these resources at Tune Up Your Temple Resources
For more information visit me at Tune Up Your Temple
www.about.com
Type in a particular topic up top where it says SEARCH
www.discoveryhealth.com
Click where it says DISEASE AND CONDITIONS or Dr. OZ
www.bet.com
Click on LIFESTLE-LIFESTYLE MAIN-BODY AND SOUL-SEARCH HEALTH
www.oprah.com
Mind and Body or anything that says Dr OZ or DR GREENE
www.drphil.com
Dr. Phil Advice-Health or Weight
www.KidsHealth.org
Click anywhere or SEARCH
www.cnn.com
Click on Health
www.msnbc.com
Under CATEGORIES is a tab that says HEALTH
www.blackdoctor.org
www.shapemagazine.com
www.fitnessmagazine.com
www.donnarichardson.com
www.mypyramid.gov
www.makeoverfitness.com
www.deniseaustin.com
www.everydayhealth.com
Check out these resources at Tune Up Your Temple Resources
For more information visit me at Tune Up Your Temple
Autobiography/Comments on Adrian Maddox
Adrian is a young woman in her early thirties that has always believed in the value of taking care of yourself physically. Adrian has been athletic in one form or another since age 4. Even when she wasn't athletic others around her would bet their last dollar that she was involved in some sort of physical activity.
Adrian was born in Buffalo, NY, although she left prior to kindergarten. She moved out to Washington State until the age of 16. She then moved to Oregon where she obtained her degree in Business Administration with concentrations in Entrepreneurship and Small Business Management.
Her father is the proud President/Owner of a new car dealership which he has owned since 1991. She uses him as her inspiration to succeed in business. He came from the bottom up to being highly respected and prominent in not only in their immediate community, but throughout the country. He has been named in a very dominating nationwide publication.
Her mother has instilled some major core values in her such as love, trust, respect, loyalty, morality, responsibility, empathy, service, and giving. She is firmly rooted in these values and if someone can be half the woman that she is, then they have come a long way. Although, her mother has never professed to be a Christian woman, she has Christian values. Adrian is deeply humbled and honored to have been blessed by GOD to have been given the mother that GOD gave her.
Adrian is a young Christian still learning the gospel each day, and continues to be a work in progress. She currently lives in Las Vegas, Nevada. She is currently teaching a health and fitness ministry at her local church.
Adrian has the gifts of service, giving and mercy. She loves to serve when she can. Her ultimate dream is to open a facility for children of walking age and their parents where they can exercise and play in a safe manner that is free of charge and serves healthy meals catered toward children. She is deeply concerned for the next generation and feels that they need to get more exercise and develop better eating habits.
COMMENTS ON THE AUTHOR
When you see Adrian for the first time your reaction is WOW! That’s because her body is stunning.
You know that she practices what she believes in. Good health and well being. The second thing you notice is her demeanor, calm, warm, peaceful and selfless. She doesn’t put a show on for you she is her own self. She is a listener. When she is with you, you have her undivided attention.
I remember when she was a little girl, she would listen in on the phone extension. I would tell her to hang up and she would say, “Mom, I’m not going to talk I’m just going to listen.” Everyone that comes in contact with her knows that they have met a special person. She is someone you can confide your uttermost secrets without fear of betrayal. I have never heard her say an unkind word about a person. Ever.
I am so proud to call her my daughter.
Mother
Knowing someone who has brought nothing but joy to your world is glorious. To know someone who has brought more than that is truly a blessing! My niece Adrian Parker is a young lady that is not only beautiful on the outside but, has a deeper beauty on the inside. She has a strong sense of value to the family structure that makes me feel so proud.
Family unity is the foundation to a much stronger force to deal with the pressures of the world. Adrian has followed that value and belief all her life. Her devotion to her family and friends makes her so unique in her own way. Adrian is a gifted young woman who is full of life. Adrian shares her generosity to all in her reach. Her unselfishness to give to others has set her aside from the norm.
Adrian’s religious faith has grown tremendously over the years. Adrian has evolved her life to doing the LORD’s work. Adrian also tries to help guide others to see the truth in the LORD’s word! Adrian has qualities of sincere kindness. She has such a gentle spirit to her that touches your heart. It generates an atmosphere of calm and peacefulness inside of you. Adrian is a honest and very dependable person. Her repoire with young people is very special. She is able to communicate with them in a manner that lets them feel comfortable to discuss topics that may be beneficial to their well being.
This young woman has a fantastic regiment of taking care of her own body. Her diet and exercise program keeps her in top condition for the mental and physical events that occur every day. This is another attribute she shares that could benefit the youth, not only to be physically feeling great but, cleansing the mind for spiritual experiences.
I believe Adrian could make a difference in aiding a positive message in someone’s life. All the wonderful gifts will surely be an asset to help anyone accomplish becoming a better person.
Thank you Adrian for being the person that you are!!!
Aunt Tonie
I have known Ms. Adrian Parker for about 31 years. She has proven to be a wonderful person with a great spirit and attitude. She is always working to improve her life and maintain her Christianity. She truly wants the best for people and has gone beyond her means to accomplish that goal. Ms. Parker is reliable, dependable, kind, loving, and trustworthy. She has all the great qualities that a parent would want a child to have. She makes every effort to keep her body as well as mind fit. She recently turned her life over to GOD, and has made every effort and commitment to live a Christian life. Her love for GOD shows with her language and conversation. She is committed to doing what is right and living a Christ like life. I am proud to have her as a cousin and friend. I know that I can count on her always. She truly is a gift to this world. I love her with all my heart and I hope that she continues to prosper and grow.
Talisa
Adrian was born in Buffalo, NY, although she left prior to kindergarten. She moved out to Washington State until the age of 16. She then moved to Oregon where she obtained her degree in Business Administration with concentrations in Entrepreneurship and Small Business Management.
Her father is the proud President/Owner of a new car dealership which he has owned since 1991. She uses him as her inspiration to succeed in business. He came from the bottom up to being highly respected and prominent in not only in their immediate community, but throughout the country. He has been named in a very dominating nationwide publication.
Her mother has instilled some major core values in her such as love, trust, respect, loyalty, morality, responsibility, empathy, service, and giving. She is firmly rooted in these values and if someone can be half the woman that she is, then they have come a long way. Although, her mother has never professed to be a Christian woman, she has Christian values. Adrian is deeply humbled and honored to have been blessed by GOD to have been given the mother that GOD gave her.
Adrian is a young Christian still learning the gospel each day, and continues to be a work in progress. She currently lives in Las Vegas, Nevada. She is currently teaching a health and fitness ministry at her local church.
Adrian has the gifts of service, giving and mercy. She loves to serve when she can. Her ultimate dream is to open a facility for children of walking age and their parents where they can exercise and play in a safe manner that is free of charge and serves healthy meals catered toward children. She is deeply concerned for the next generation and feels that they need to get more exercise and develop better eating habits.
COMMENTS ON THE AUTHOR
When you see Adrian for the first time your reaction is WOW! That’s because her body is stunning.
You know that she practices what she believes in. Good health and well being. The second thing you notice is her demeanor, calm, warm, peaceful and selfless. She doesn’t put a show on for you she is her own self. She is a listener. When she is with you, you have her undivided attention.
I remember when she was a little girl, she would listen in on the phone extension. I would tell her to hang up and she would say, “Mom, I’m not going to talk I’m just going to listen.” Everyone that comes in contact with her knows that they have met a special person. She is someone you can confide your uttermost secrets without fear of betrayal. I have never heard her say an unkind word about a person. Ever.
I am so proud to call her my daughter.
Mother
Knowing someone who has brought nothing but joy to your world is glorious. To know someone who has brought more than that is truly a blessing! My niece Adrian Parker is a young lady that is not only beautiful on the outside but, has a deeper beauty on the inside. She has a strong sense of value to the family structure that makes me feel so proud.
Family unity is the foundation to a much stronger force to deal with the pressures of the world. Adrian has followed that value and belief all her life. Her devotion to her family and friends makes her so unique in her own way. Adrian is a gifted young woman who is full of life. Adrian shares her generosity to all in her reach. Her unselfishness to give to others has set her aside from the norm.
Adrian’s religious faith has grown tremendously over the years. Adrian has evolved her life to doing the LORD’s work. Adrian also tries to help guide others to see the truth in the LORD’s word! Adrian has qualities of sincere kindness. She has such a gentle spirit to her that touches your heart. It generates an atmosphere of calm and peacefulness inside of you. Adrian is a honest and very dependable person. Her repoire with young people is very special. She is able to communicate with them in a manner that lets them feel comfortable to discuss topics that may be beneficial to their well being.
This young woman has a fantastic regiment of taking care of her own body. Her diet and exercise program keeps her in top condition for the mental and physical events that occur every day. This is another attribute she shares that could benefit the youth, not only to be physically feeling great but, cleansing the mind for spiritual experiences.
I believe Adrian could make a difference in aiding a positive message in someone’s life. All the wonderful gifts will surely be an asset to help anyone accomplish becoming a better person.
Thank you Adrian for being the person that you are!!!
Aunt Tonie
I have known Ms. Adrian Parker for about 31 years. She has proven to be a wonderful person with a great spirit and attitude. She is always working to improve her life and maintain her Christianity. She truly wants the best for people and has gone beyond her means to accomplish that goal. Ms. Parker is reliable, dependable, kind, loving, and trustworthy. She has all the great qualities that a parent would want a child to have. She makes every effort to keep her body as well as mind fit. She recently turned her life over to GOD, and has made every effort and commitment to live a Christian life. Her love for GOD shows with her language and conversation. She is committed to doing what is right and living a Christ like life. I am proud to have her as a cousin and friend. I know that I can count on her always. She truly is a gift to this world. I love her with all my heart and I hope that she continues to prosper and grow.
Talisa
How To Use This Book
This book is extremely easy to use. Basically you decide how to best use it to suit your personal needs. Each Section can stand alone and it does not have to be read from cover to cover. Simply go to the TABLE OF CONTENTS (pages 1-3) and find the section that you need clarification and I will provide an explanation.
I kept each Section short concise, so that it would be easier to read the information. I have also provided extra space for you to answer questions that I have provided for each section. I have provided space for you to ask questions. You will then most likely be able to find the answer in another section.
Let me remind you that I am strictly speaking from my experiences and what I have taught others. I do not claim to be a doctor, nutritionist and/or other health care professional. I can, however, tell you that I only write what I know to be true. Anyone that knows me will tell you that I would never tell someone something that I do not believe to be true. This is what I live and what I do on a day- to- day basis and to this very day, people still think that I look at least 10 years younger.
This has to be a lifestyle change, not a fly by night stint that you do for a few weeks or months. However, before you begin any sort of exercise program make sure that you consult your doctor, nutritionist and/or other health care professional. I am sure your doctor, nutritionist and/or other health care professional already recommends exercise and that you eat a proper diet.
Once you make this a lifestyle change, you will get to the point where if you miss a WORK OUT session you will feel as if something is wrong. This is not about being vain, this is about adding healthy years to your life.
Understand that there is no substitute for exercising and eating right. This is first and foremost for your health. The physical aspect is secondary. We are meant to be healthy. Our organs were made to perform certain functions and can only work optimally within specific parameters.
Answer the questions at the end of each section as it relates to your life. I know that at times it will seem like I am asking the same question. I do this so that your mind will take a different look at what I want you to think about.
I do not want you to use extra paper. If you use extra paper there is a chance that you will over think and lose track of what I want you to think about. I want this to be a quick reference. Our brains seem to work better when things are short and sweet.
Realize that there is no right answer. Everyone is different and we are all unique. We all have unique situations and solutions. What works for you may or may not work for someone else and vice versa.
Make this book your own. Use it as a guide. Have fun!
I kept each Section short concise, so that it would be easier to read the information. I have also provided extra space for you to answer questions that I have provided for each section. I have provided space for you to ask questions. You will then most likely be able to find the answer in another section.
Let me remind you that I am strictly speaking from my experiences and what I have taught others. I do not claim to be a doctor, nutritionist and/or other health care professional. I can, however, tell you that I only write what I know to be true. Anyone that knows me will tell you that I would never tell someone something that I do not believe to be true. This is what I live and what I do on a day- to- day basis and to this very day, people still think that I look at least 10 years younger.
This has to be a lifestyle change, not a fly by night stint that you do for a few weeks or months. However, before you begin any sort of exercise program make sure that you consult your doctor, nutritionist and/or other health care professional. I am sure your doctor, nutritionist and/or other health care professional already recommends exercise and that you eat a proper diet.
Once you make this a lifestyle change, you will get to the point where if you miss a WORK OUT session you will feel as if something is wrong. This is not about being vain, this is about adding healthy years to your life.
Understand that there is no substitute for exercising and eating right. This is first and foremost for your health. The physical aspect is secondary. We are meant to be healthy. Our organs were made to perform certain functions and can only work optimally within specific parameters.
Answer the questions at the end of each section as it relates to your life. I know that at times it will seem like I am asking the same question. I do this so that your mind will take a different look at what I want you to think about.
I do not want you to use extra paper. If you use extra paper there is a chance that you will over think and lose track of what I want you to think about. I want this to be a quick reference. Our brains seem to work better when things are short and sweet.
Realize that there is no right answer. Everyone is different and we are all unique. We all have unique situations and solutions. What works for you may or may not work for someone else and vice versa.
Make this book your own. Use it as a guide. Have fun!
Disclaimer
I need to tell you that I write this book based on my own personal opinions, experiences and what has worked for me as well as others. It is no way, shape, or form meant to replace the advice of any doctor, nutritionist and/or other health care professional. The advice provided, is just that, advice.
Please contact your own personal medical expert prior to beginning any exercise or food intake program.
Please contact your own personal medical expert prior to beginning any exercise or food intake program.
Mission Statement
My goal is to show Christians, as well as others, how to be good stewards over their temples, in terms of presenting their absolute best to GOD through health and fitness. (1Corithians 6:19) GOD’S word teaches that we are wonderfully and magnificently made (Psalms 139:14) and that GOD wants our best. GOD trusted us with His most precious possession which is our temples and we are to be assiduous and unwavering in our obedience.
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