Be Healthy First and Foremost

It is so critically important that you take stewardship over your health so that you can simply be healthy. God wants you to be your absolute best and to take care of yourself. It is more important that you be healthy.

That does not mean that you should not look your best. I just want you to remember that as people we come in a million different sizes and shapes. Just because maybe you are not as thin as you wish does not mean that you have to look any less than your best.

As you continue to exercise, your physical body will change. Remember that absolutely everyone has something that they wish they can change. Don't get beguiled into believing that there are some that think they are perfect from head to toe.

As your body begins to change, you will want to continue to exercise even that much more. However, the real benefit and what really matters is what is happening on the inside with your health in terms of your heart, cholesterol, metabolism etc.

Just whatever you do make sure that you continue your exercise program and food intake program. Remember that Psalms 139:14 says that we are fearfully and wonderfully made. God did not err when he created you. Check out this great resource by Joyce Meyer.

Exercising With Someone At A Different Level

Ok, let's face it. Each of us are at different levels in our exercise and nutrition program. We want to exercise with others that are either more or less advanced than where we are. Although not ideal, this does not mean that you can not exercise with them.

In order for you to be successful.

1. Maintain your own food and exercise journals.

Make sure that you are keeping track of progress through your own. Do not get caught up with what the other person is or is not doing. You are ultimately responsible for your own success or failure.

2. Continue to exercise even if your partner does or does not.

Although your partner can hold you accountable, you must be account for your actions. Your partner should be your second source of accountability not your first.

3. Determine your own goals.

Your goals may or may not be the same as your partner's. Even if you have the same goal(s), then you may have different steps to reach the same goal(s). Take the necessary steps to make sure that you reach your goals at your own pace.

You can exercise with someone at a different level, you just have to follow these basic guidelines.

How To Get Started Again After Not Exercising

There may have been many times when you have been going strong with your exercise and nutrition program and then all of a sudden it seems that you have absolutely no motivation to continue. We all go through those times, the difference is that you know how to recover and start again.

In order to succeed starting again, you must first completely understand why it was that you stopped in the first place. Otherwise you will just repeat the same cycle of starting and stopping over and over again. This is a good time that if you have not started a journal, to start now. Here is a good journal to get you started.

Write down the following:

What worked for you in the past? Why?

What didn't work for you in the past? Why?

Why did you stop? Be honest and truthful. This is the most important step. If you don't understand why you stopped, then you will be more likely to stop again.

What is different in your life now than the last time you exercised or ate right?

What do you have to do today in order to do what worked for you in the past?

If it is not the same as before, then what were the reasons that it worked for you in the past. Take the time to analyze the reasons that you were successful.

When you focus on the reasons that you were successful, you will be more likely to succeed again. You may need to change or modify something so that it will work for you now. That is why the reasoning is so important. If cardio on the treadmill worked for you in the past, but you got bored and stopped try a spin class.

Don't be afraid to add variety so that you will not get bored and stop again. If you tried something in the past and it didn't work, be willing to try it again. You are not the same that you were when you first tried it. It is very possible that it may work wonders for you now.

Don't Forget Breakfast

I still can not believe that so many people still do not eat breakfast each morning. It simply amazes me that people wonder why they get so groggy and run down by mid morning. After you wake up your body is completely depleted on nutrients that can provide energy for your day. Make sure you are getting your daily vitamins.

It is important that you eat a healthy breakfast each morning so that you can have the necessary energy throughout the day. There are so many different options so that you cans start you day off strong.

Breakfast should be something that is simple, quick, and convenient. When you eat breakfast every morning it doesn't mean that you have to eat first thing, but it should be as close as possible to the time that you are starting your day.

Stop making excuses for skipping breakfast. When you skip breakfast you have basically fasted for over 8 hours. Your breakfast should be nutritious so that you have a healthy start. You also won't be as hungry through out the day.

You May Want To Limit Your Cardio Workout

Cardio is something that often times we begin especially on the machines and we get almost obsessed with it. I am talking to those of you, that do cardio, cardio, cardio, and then more cardio. There is absolutely no reason for that much cardio for one person. You only need 30 to maybe 45 minutes of cardio a work out. Anything more is overkill and can cause over exercise. If you are doing cardio outside, you can use a pedometer to keep track of your steps to be sure that you do not over do it.

You are so much better off doing 30 minutes of cardio and then use the remaining time with strength training with free weights, machines, etc. You will burn more fat. You open the door to too much wear and tear on your muscles which can cause multiple injuries that you can not recover.

When you do the same thing over and over again, not only are you going to become bored, but your body will become bored. This will cause you to plateau and you will not lose any more weight.

I am not writing this article to stop you from doing cardio. We all need to do some cardio. What I am trying to get you to do is to rethink your cardio routine if you are doing cardio like there is no end. Mix your routine up so that you incorporate cardio into your strength training and then you don't have to run or step for miles upon miles at a time.

Over-exercising Can Be Dangerous

We all get so revved up when we begin a exercise program. Exercise is one of those things that has to be done on a regular basis without being overdone. This is a major reason that it is recommended that you utilize a exercise journal so that you can be sure that you are not over-exercising any one muscle.

This is also why it is recommended that you do not exercise every single day, so that you force your body to rest for some time. There are some health concerns associated with over-exercise that you need to know about. Although, it is not that common, it is possible.

Exercise is a stressor that causes catabolic effect when proteins are consumed in order to give us energy. When we exercise, we are in effect causing many micro tears within our muscle. When we fail do not give our muscles time to rest, we run the risk of not allowing our muscles to recover.

In some instances of extreme over exercise as found with the military, it has been shown that there can be some performance loss and cause damage to the muscle. It is also possible to over train to the point where the muscle simply can not recover.

In some women that over exercise, it has also been shown to stop menstrual flow. In younger adolescents it has also been shown to stunt growth.

The chances that you will over-exercise are small, but just be sure to take the necessary precautions to ensure that you are giving each body part the proper amount of rest. You should also limit to less than 2 hours for any single work out.

Supersets-All In One Workout

Some of us have a limited time schedule of when we are able to exercise. We want the benefit of lifting weights, but we also know that that we need cardiovascular exercise. May I suggest using super sets during your weight lifting work out.

It is really just a matter of picking two or three exercises of the same body part with minimal rest in between each set. If you are doing two body parts, you can pick two exercises of each body part that are contrasting. For example, if you are doing arms, biceps and triceps or back and chest. Your super set can be two bicep and one tricep exercise.

Each time you complete each of the three exercises it is considered one super set. Do as many as you can within your capabilities. Then from that point you can increase your number of super sets.

From that point you can incorporate other exercises, into your routine. As you become more advanced you will want to add another set of super set exercises for biceps and triceps. If that is too difficult, you can add other sets of a single exercise.

I promise that if you continue to do these types of work outs, then you will not have to do a separate cardiovascular workout. Your heart rate will be elevated and you will have done both work outs at the same time.

Diabetes-A Silent Killer

Diabetes is something that effects many millions of people. Some don't even now that they have diabetes. There is absolutely no excuse for not having a close and personal relationship with your doctor with diabetes or any other major health concerns.

Diet and exercise are extremely important, but must be in conjunction with the health care professionals.

Take the time to find out exactly what your levels are, and follow your doctor's orders to the letter. Don't try to be your own doctor. People with diabetes are much more like to develop other cardiovascular diseases, leading to their death.Here is a great monitorthat you can use to track your numbers.

Diabetics often have the following concerns.

1. Damage to the inner lining of blood vessels.
2. Over production of free radicals.
3. Have high blood pressure.

The best way to combat diabetes with nutrition is to follow the following guidelines.

1. Eat a diet that is low in saturated fats.
2. Balanced or low in carbohydrates.
3. Low in caloric intake, if overweight.

What you put in your mouth has never been more important. What you eat can have a enormous effect on your diabetes. You can live with diabetes as long as you watch you remain in extreme close contact with your doctor.

There is No Single Diet

I have had so many people ask me what is the best diet for weight loss. That is a question that is impossible to answer. The real reason is that there is no BEST diet for weight loss.

It is important to realize that we are all different, our bodies metabolize nutrients according to what it needs at the time. What one person needs more or less of in comparison to another person can only be done by a qualified doctor. Check out this book for information on taking care of your health through nutrition,Dr Weil's Guide to Optimal Health

That is why, when you go to the doctor, they take your individual test results. If we all required the same then no test would have to be taken and the doctor would just give us the exact same information that he gives to all of his patients word for word.

We know that doctors take tests to determine our individual results and then provides our individual needs for our health. So far, I have not said anything that you did not already know to be true. So if that is the case, why would you assume that their is one BEST diet for any group of people.

The truth is that you have to develop a relationship with your doctor, nutritionist, or other health care professional to determine the nutritional needs that your body requires for optimal function.

I Want To Gain Weight

I know that for many of you, it is a huge stretch to imagine that someone wants to gain weight, when as a nation all you seem to hear about is losing weight. However, there are some that need to gain weight for various reasons ranging from health to vanity. Strange...I know, but in all seriousness it is also a reality.

If you fall into this category here are a few tips that you should follow so that you do it in a way that is healthy and that you are gaining muscle and not fat.

Increase your protein intake.

Muscles are developed through how your body metabolizes proteins. Therefore, eat more high protein foods to increase your muscle development.

Increase your weight or resistance during your workout.

During your exercise routine, increase the amount of weight that you normally use by 5 to 10 pounds in everything that you do. When you do this, decrease your repetitions.

Decrease your cardiovascular routine.

Continuous cardio work outs can still be done on a treadmill or elliptical machine, but less than before. For example, if you were previously doing 45 minutes drop it to 30 minutes and then add the 15 minutes to the rest of your exercise program.

These are just a few ideas on how you can gain weight in a manner which is healthy. Also remember, that muscle weighs more than fat. This means that as you are gaining muscle, you will gain weight. Please remember that just you want to lose weight slowly, you also want to gain weight slowly. Do not try to do it too fast. The purpose is to increase muscle not fat.

Exercise Is Mental

I truly believe that a lot of people fail to even begin or maintain a exercise program is because they simply do not believe that they can do it and be successful. It saddens me, because you can do it. It is imperative to your overall health in so many aspects that no doctor will argue.

It is not to say that you will reach perfect health or that you won't falter in your exercise regimen or that you won't have days that are not as successful as other days. But 95% of it, is mental. There is nothing more powerful than your self talk when it comes to exercise. Here is a great book on building your confidence while taking stewardship over your body by Joyce Meyer.

It you tell yourself that you can not lift something or do a extra repetition or set, then I promise with all that I am you will be right. Do this enough times, then you will literally talk yourself out of doing anything at all.

This is not to say that you can tell yourself that you can lift way more than your capabilities and exercise for hours at a time. At no time should you ever do anything that is outside of your capability or threatens your safety. There is never any exception to this rule.

With that being said, you can add small amounts of weight at a time or do a few more repetition in order to push yourself to the next level. However, in order for you to do this, you have to tell yourself that you can and then believe that you can. Then and only then will you be successful.Read Proverbs15:4

There will always be days when you will feel either stronger or weaker than your known capabilities. Use the days that you feel weaker to confirm that you are stronger than you give yourself credit. Use the days that you feel stronger to confirm that you were correct.

When you do this, you will continue to build your confidence when it comes to exercise. The more your confidence is built, the more you will enjoy exercise and make it part of your lifestyle rather than something that you do for just a few weeks or months.

How To Stay Motivated Against Opposition

Unfortunately, there are some people that are in your immediate circle that will not support you when you are trying to start a new lifestyle in terms of exercise and eating right. I suggest educating yourself through reading truthful resources on health and nutrition. Here is a great start by Donna Richardson.Their reasons may vary from the following:

1.Jealously.

If they see that you are changing for the better, they may be jealous because they refuse to do it for themselves. They may deny it, but if they have failed and see you succeed they can still become jealous.

How to react:

Try to get them to realize, that although you care about them, that you have to do this for you and your health. Speak in terms of "we" so that they can relate it to themselves and possibly encourage them to also take care of themselves.

2.Time away.

Often times, you will have to spend time away from them that you used to spend with them. If they don't see the value in it, they may make you feel guilty for spending time away from them.

How to react:

Explain that although you enjoy time with them, there comes a time when you must take time for yourself so that when you are with them, you can be at your absolute best.

3. They feel like you will impose on their lives.

They feel that you will try to impose your new goals and lifestyle on them against their will.

How to react:

Let them know that although you would like for them to join you in taking care of themselves, this is something that you must do for yourself and your overall health.

Do not let other people throw you off from your goals. Let God take care of those that come against you. Read. Deuteronomy 28:7.

Start Reading Labels

The FDA requires that manufacturers put food labels on the foods that they produce. However, if you do not take the time to educate yourself on how to read the labels then you have no way to really understand whether or not something is actually good for your consumption. Take the time to educate yourself about the proper nutrients that you need for optimum health. Check out Dr. Weil's book.
Each one of us requires different amount of calories and other nutrients in our food intake program. It is up to you to educate yourself. Unfortunately, in my opinion, not all of manufacturers make their labels straight forward and easy to understand. I am not saying that they are lying, but what I am saying is that it is up to you to make sure that you truly understand how the information is derived.

I do not believe in counting every percentage, gram, or calorie. That is not what I believe reading labels is all about. However, you do need to be able to look at a label and decide if it is something healthy or not. Unless your doctor, nutritionist, or other health care professional has given you specific guidelines on what numbers you can have then I don't think you need to count.

Just use common sense, for example if you know your blood pressure is high, then you know that you need to be careful of your sodium intake. If you get too caught up in watching every number for every time you eat something, it can become very cumbersome and time consuming. Then it makes it possible for frustration to come in and cause you to stop.

Here is a short video to teach you how to read labels.

Is It More Important to Exercise or Eat Right

I always have people asking me whether or not it is more important to exercise or to eat right. The honest truth is that although, I am not a doctor, I know that both are important.

Some of you may start to eat right and then exercise and then others may exercise and then eat right. It is not for me to tell you which is better. Studies show that it takes 21 days to form a habit. Therefore pick whichever you think you will be more successful. Once you have formed the habit of one then you can begin to incorporate the other into your life.

I do not recommend that you try to do both at the same time. If this is going to be a life decision that you are going to maintain then you have to give each one undivided attention.

However, it is vital that you end up doing both. It is not to say that it will be easy, but it can be simple. I know that there is not a single doctor that will tell you that exercise and eating right is not important. Read this book by Dr. Oz.

So stop making all of your excuses. If you have excuses that you are using take the time to write them down on a piece of paper and then write down what you can do today to conquer each one.

5 Questions To Ask About The Mass Media

There is so many products in the mass media that we are bombarded with every day, whether it is on television, in a magazine, online, or where ever else telling that we have to be thin or look a certain way. It is no wonder why we have such a body image complex as a nation. Therefore, it is important that you take the time to educate yourself on the truth. Here is a great book to get you started.

I know that through out a lot of my articles, I have told you to beware of the mass media. Once again, I still stand by that statement. However, it is important to realize that the mass media can and does provide valuable information in regards to your health. You just really have to take the time to anaylze what you are hearing. There are a couple of ways that you can tell whether or not it is worth your attention.

1. It is FDA approved?

This means that it has to be sanctioned by the government and real doctors, nutritionists, and other health care professionals have endorsed this product. This does not mean that the product is 100% guaranteed and that all claims are true, it just means that it is held at a higher standard than just some random manufacturer creating something.

2. Ask yourself, "Does It Make Sense?"

Anything that sounds completely off the wall or is contrary to absolutely everything that you know to be true, do not fall for it. Do not play yourself for dumb or insult your intelligence.

3. It is all or nothing?

There is never a time when you should believe it when you are told that you can ONLY consume something and absolutely NONE of something. Our bodies even require fats and sugars in moderation.

4. Does It Sound Too Good To Be True?

This is no different than your mother telling you that if it sounds too good to be true, then it is. Don't be fooled by the marketing and commericalism.

5.Does It Sound Dangerous?

If something sounds dangerous, then simply stay away. Nothing is worth sacraficing your health.

So I am saying all of this to say, watch the mass media with a grain of salt. Take the time to really think about if it is worthwile or if it is just garbage. You can learn a lot in regards to your health and nutrition. Once again, if you have any doubt or questions always ask your doctor, nutritionist and/or other health care professional.

5 Reasons To Go To The Gym

I know that I have said a million times that you do not have to go to the gym. Even though I am writing this article, I still stand by it. So do not think that I am changing my mind or being indecisive. If you can't go or simply do not want to go to the gym, then that is still perfectly fine! Just take these reasons into consideration.

1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.

2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.

3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.

4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.

5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.

These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.

Check out this video for some more reasons.

How To Encourage Your Children To Exercise

Nowdays, our children are unfortuanately being raised by television, video games, and internet. As a direct result, our children are becoming more and more overweight.
Children are supposed to be our pride and joy and are our future.

As parents, we need to stop allowing our children to continue to be raised by television, video games, and the internet. I remember when I was a child, those things were considered luxuaries that we got after we played outside. We would be playing at the park, riding bikes, playing tag or some other game. Here is a treadmill for children.

I want to encourage you to get your children back to those times. Even if they are not involved in organized sports, make sure they do some sort of physical exercise regardless of the type. Check out Children and Organized Sports.

Children deserve to be healthy and fit just as much as adults. The only problem is that it is left up to you to make sure that is a reality. Children will exercise if they are given the opportunity.

Try New Things in Life

Oh my goodness, for some reason we are so afraid to try new things in life. I want to encourage you to try new things in all areas of your life. It is a known fact that if you want a different result, then you must take a different action. It really is that plain and simple. When you do the same thing over and over again, you will get the same result. That is a promise.
This principle holds true even when it comes to your health through exercise and eating. If you continue to be lazy and not exercise, then how can you expect any benefit. The same is true if you do the same exercise routine every single workout. Your body will give you the same result up to a point and then you will eventually plateau. If you want to improve and grow then you must make a change.
Be encouraged to try new and completely different exercise routines that you have never tried before today. Also try new and exciting things when preparing meals for consumption. Make it a point to do a different exercise routine or to prepare meals that you have never tried before this point in time.
In Genesis 12. God instructed Abraham to leave his country and his family. God wanted him to get where he was uncomfortable and do something that he had never done before in life. God gave him the promise of blessing, but first Abraham had to do something new. So get uncomfortable and try something new and the blessing will come. Do not be afraid to be creative and innovative.

Write The Vision

When it comes to making goals it is absolutely critical that you put it down on paper. In Habakkuk 2:2". When you write it down then it becomes much more personal. When you are doing something of God, the devil gets extremely upset and will throw everything in your path to try to throw you off track. I found a totally awesome website called Living Success Network

When you have something physical to look at, it can re ignite the fire so that you can continue to remain steadfast, unmoveable, and unshakeable in reaching your goals. There are just a few things that you need to keep in mind when you write your goals.

1. Always write your vision in one or two sentences. When you write to much you can not focus your attention, on the goal. Be extremely specific in what your goal is.

2. If you can do it by yourself then most likely it is too small. Think grand scale, do not put any limits on God. He is capable of all things and nothing is impossible with God. We all need each other.

3. Be careful of who you share your goals with in your daily life. There are some people that will uplift, encourage, and motivate you and then there are those that will negate, question, or discourage you whether intentionally or unintentionally. Learn the difference.

4. Become a expert in your niche. You should know at minimum a overview of everything in your niche. It is not to say that you know everything, but you should know where to go to get the information that you need.

Ok, so now you ask what does this have to do with health and eating right? This means that when you make the decision to take stewardship through exercise and eating right, you must apply these same principles. When you apply these basic principles, you will more likely to make exercise and nutrition a lifestyle change that you will maintain for the rest of your life.

Check out my blog post on Snapvine You can also check out my video

Stop Judging Others On What They Look Like

I am so tired of the way that we as a nation treat those that are over-weight. The world as made it seem as if over-weight people are less than, inferior, or somehow not deserving. This is abosolutely ridiculous and a direct insult to God. There are countless scriptures on how we are not to judge others. Matthew 7:1-2.

We have absolutely no right to judge or treat those that are overweight any differently. God created us in is likeness and image Genesis 1:26.

We don't know what they may have experienced, if they have a medical issue, a addiction to food, or whatever the case may be. It is up to us to love them just as we are commanded by God. If a over-weight person reaches out to you, then treat them as you would want God to treat them. We are all God's children. Check out Why So Many Over-eat"

We need to stop tolerating in our daily lives and activities. Maybe once we do that, maybe just maybe the mass media will take our lead!

Remember We All Require Different Exercises and Foods

The absolute worst thing that you can do when exercising and eating right is to compare yourself to someone else. What works for one person, may or may not work for you. Each of us are created to be different, so therefore different exercises and foods will be required for us than for someone else. Check out Donna Richardson's book"Let's Get Real

How do you know what they are? I am sorry to tell you that it is a matter of trial. The only way to know for sure is to try various exercises and foods and see what works best for you. At times, it will be very frustrating because you may try several different things and see little to no improvement.

I also recommend talking to a nutritionist for what you should be eating on a regular basis. Especially if you are already eating what appears to be healthy. Your body composition may react one way versus another. Only a professional can give you a true answer to this question. Please whatever you do, do not rely on friends or worse yet the late night, early morning infomercials.

Take time to educate yourself on what exercises and nutrition is important for you. Habakkuk 2:2 says to make it plain and to write the vision. Therefore, I recommend that you put it in writing so that when you do take it to the professional you have something to show them.

Don't get discouraged when something does not work for you, it just means that you have to try something different. In doing this, you will become educated as to what works for you and how to have the best success.

Exercise And Eating Right Is About Your Health

There are so many different types of diseases that the risk greatly increases because of being overweight and poor nutrition. It really is quite simple the way that you treat your body is the way your body will treat you.

You continually put in junk, then you raise your risk for high blood pressure, high cholesterol, and diabetes. If you are continually lazy and do not exercise you open the door to be overweight, which puts extra pressure on your organs.

Make a decision before God that you will begin to eat better and to exercise. If for no other reason do it so that you can live longer and more healthy. Take care of yourself physically and you will feel better about your life spiritually, mentally and emotionally.

If you don't take care of yourself, then neither can anyone else. Learn to make small modifications and take small victories at a time, but make the decision to eat right and exercise.

Check out the audio

So Why Do Many Overeat?

There are so many of you that over eat? When you over eat, it may be for several different reasons. There have been studies that say that for many food becomes as addictive to some the same way someone becomes addicted to alcohol or cigarettes. Research has shown that when we respond to pleasure, it raises the dopamine levels in our brain. Dr. Bob Greene has written a book Total Body Makeover

Some doctors believe that when we over eat we receive pleasure which has a automatic response of raising the dopamine levels in our brain. Once they become addicted they never reach the point of satisfaction. Since that point is never reached, they keep eating. It is important to realize that food can also be a addiction.

If you are over eating because you are trying to fulfil feelings of pleasure, then try to replace over eating with other forms of pleasure such as hanging out with friends, or whatever else brings you pleasure.

If you have started and stopped exercise, then it is up to you to start again. Come to a understanding of why you failed so that you will not repeat them and stay positive and keep going.

Stop Posing!

When I see people posing to show off their physique, I cringe. When people start to pose, for something other than a show it shows their lack of humility. In the Bible we are taught to be humble through several scriptures. When we pose, we are saying that we are better than someone else.

In Genesis, we are taught that we were created in the likeness and image of God. No where in the Bible does it teach that we are to put ourselves above others. So why are we trying to show off. Stop showing off to other people. If you have made any progress in your exercise program and have been following it diligently then they can already see the difference in you. Trust me, when I say that you are the last person to see the improvements in your physique.

For example, if you notice changes in your arms someone else has noticed them before you. It is very likely that they didn't say anything to you because they were either jealous that it wasn't them, or it simply didn't occur for them to say anything.

Remember this has to be for you, so do it for you and stop posing. If someone offers you a compliment say Thank you and keep it moving. If they continue with the conversation then keep it at that level, just don't show off by posing.

Exercise While Pregnant

During pregnancy is a time when you will definitely have to modify your exercise program. It can still be done up until a certain point. Exactly when I don't know. Always, always talk to you ob/gyn about your intentions on exercising during pregnancy. I know that there are lots of videos and classes for expectant mothers. A exercise ball can be a great piece of equipment for expecting mothers.

Take all of the necessary precautions and guidelines presented to you by your ob/gyn. If they say that you can still maintain some type of exercise program, then you want to make sure that you take the necessary rest, hydration, and whatever else your doctor says.

I have also heard that women that exercise during pregnancy have easier labor and lose their pregnancy weight much faster than those that do not. Just remember that your first line of communication needs to be with your ob/gyn before you begin or continue to exercise during your pregnancy.

I am saying all of this under the assumption that you are not high risk. If you are high risk, I would reduce all exercise to anything more than walking around doing bicep curls with extremely light weights. That might even be too much. If the ob/gyn means bed rest that is what he means, follow his orders.

Stop Comparing Yourself To Others

I think that so many of you have started and then stopped going to the gym or exercising all together is because you constantly compare yourself to others. The Bible teaches that we are wonderfully and marvelously made. That means that we are all unique in ourselves. You really, really do need to stop comparing yourself to other people. God wants you to be the best that you can be. Read Look Great, Feel Great and/or Donna Richardsons Lets Get Real

In reality what it means in terms of exercise and eating right is that what works for one may or may not work for you. Each and every one of us has gone through individual phases in our bodies. Stick to what you can do, there is always room for improvement for all of us. None of us are perfect.

You have to do this for you, not for someone else. They had to do it for themselves so now you must do the same. Strive to be the absolute best that you can be. There is greatness in you. Be like David when he had to face Goliath. David remained strong and fearless even when everything seemed to be against him. When he did, God gave him the victory.

I said that to say this to you. Don't let yourself fail in taking care of yourself, even when everything seems to be against you. When you remain strong and fearless in your stewardship of your body, then you will have the victory.

Exercising At Home

There are many of you that prefer to exercise at home. There is absolutely nothing wrong with that, as long as you are doing something. I said it before, there is no golden rule that says that you have to go to the gym. It is by preference. You can use a exercise ball or dumbbells

However, there are a few guidelines that you need to follow if exercising at home.
1. Make sure you are in a safe area for exercise. Verify that there is enough room for you to exercise without putting yourself in danger.

2. Verify that you will not be distracted. Set aside a specific time frame. This is not the time to answer the phone, cook dinner, help the children with homework.

3. Still keep a set schedule as if you were going somewhere. Stick to the routine of exercising at the same time if possible. Many fall off when exercising at home, because they fail this step.

4. If possible, dedicate a room to exercise. If you have to constantly move the coffee table, you will be less likely to continue.

5. Consider DVD or a specific program that you enjoy and will get you moving.

You can still get a excellent work out at home, but you just have to follow these basic guidelines in order to see the desired results.

It's More Than Just Calories

It really cracks me up when I hear people talking about how many calories they consume. It is not to say that you can eat as many calories as you want. I just have to wonder how many of you actually break down your caloric intake to each of the food groups. Make sure that you are getting all of your vitamins and minerals. Read Ask Dr. Weil

We all need calories for energy so we can get through the day. Miss a full day of eating and check your energy level, I promise that it will not be as strong as if you had consumed a reasonable amount of calories through out your day.

You just basically make sure you eat a variety of foods according to the food groups. The actual number of calories depends on how fast you metabolize and digest the foods that you eat. What that number is, I don't have the slighest idea and I won't try to guess. That is for a conversation with your doctor and/or nutritionist.

Remember that even if you consume the right amount of calories for your body to metabolize at its optimal level you also need to be concerned with other nutrients such as fiber, calcium, etc.

Exercises For The Elderly

Just because you have reached a certain age doesn't mean that you can't exercise. All it means is that you have to make specific modifications in order to keep your body at its optimal level.

It is critically important that you have a detailed conversation with your doctor prior to beginning any sort of exercise program. Follow doctor's orders. I am not a doctor, but I do know that there are some elderly people that are still full of life, healthy looking, and still extremely mobile. Then there are others that seem the complete opposite. If you are elderly or know someone that is, make the decision that you want to be in the first group that I described.

When you don't use your muscles or take care of yourself, you will slowly lose function. If you are already elderly, you can start very slowly. Even if you sit in a chair and do shoulder raises, roll your neck side to side, calf raises, bicep curls with absolutely no weight it is something. Something is always better than nothing.This is a great resource to help encourage seniorsin exercising.


If you are not yet elderly, then start now so that when you are elderly you can have a life of vitality. Once again, I remind you of my 85 year old cousin that runs marathons. She started when she was much younger and now she is definitely in the first group and so can you.

Exercise Makes You Younger

Well here is another reason that you need to exercise. I found this on Yahoo, Dr. Mao Secrets to Longevity. He stated the following statement in a list of ways to increase your life span.

Boost Your "Youth Hormones"
You don't need pills to flood your body with a rejuvenating flood of growth hormones. Research has found that doing squats and leg presses will greatly increase your natural production of the "youth hormone". Increased growth hormone translates to an elevated mood, among other physical benefits. Keep it up with weight training, knee bends, push-ups, and rowing.

I have to say that I agree with this statement. Have you ever noticed that if you spend a day or so being completely lazy with very little movement more than from the fridge, couch, bathroom how hard it is to get moving with your regular routine? I don't know why it is so hard, but it is what it is. So get moving with some form of exercise, because if not it will be that much more difficult to get moving when you want to.

Watch this video on some more tips from Dr. Oz on how to stay young.

Your Body Is Your Temple

I just want to take a moment to define what I mean when I say 'Temple.' It simply means your body. In 1 Corinthians 6:20 it says, "For ye are bought with a price, therefore glorify God, and in your spirit, which are God's."

In John 2:21, "But He spake of the temple of his body." Our body is a temple. God has given us our body as our most precious possession of which we are to have supreme stewardship. God wants us to give our best at all times. Treat your body as God would treat your body. Joyce Meyer gives a wonderful, spirit filled intrepretation of what it 'your body is a temple' really means according to God in Look Great

Give your best when it comes to your temple. So don't be confused anymore. Remember your body does not belong to you, it belongs to God. He has final say of whether or not you live or die, but you are responsible for how you become a steward over your body. If you do not take care of body in the natuaral, God can not take care of your body in the spiritual.

Take care of your temple with the utmost in stewardship and always give God your best as a credible witness.

Don't Forget About Calisthenics

Calisthenics are something that are often times forgotten about by the average person that exercises, especially at the gym. They can prove to be the true tell sign of someone that has endurance.

Often times you will hear of the military, governmental training or the police academy wanting to know how well you can perform based on calisthenics more so than how much weight you can bench press.

Calisthenics, includes exercises that are your own body weight, without the use of machines, bar bells, dumb bells, or cables. Some basic examples are pull ups, dips, push ups, chin ups etc. Do not be the least bit mis lead by the fact that you are using your own weight. I can't tell you how many times I have seen people that can put tons of weight on a bench press and can't do five pull ups.

I don't know the reason behind it, but I can tell you that if your want to build your strength and the endurance of your muscle then include calisthenics into your routine. They work the muscle in a different manner than using weights.

This is not to say that you should do only calisthenics, because I also know people that can do a lot of calisthenics and can't lift even the lightest weight. So just mix it and get the benefits of both weights and calisthenics in your routine.

Put Down the Salt Shaker

Salt is something that is overly consumed as a nation. It is in our foods in astronomical amounts. It is a perservative that is put in foods during the manufacturing process. Anything that has a expiration date that seems like 'forever'. Take time to learn the truth about food in Jill Fullerton's book Truth About Food

Take the time to read labels. Anything with sodium is also salt. Salt in 40% sodium and 60% chloride. Although some salt is required for our bodies to function, as a nation we eat way too much salt. Salt and sodium greatly increase the risk of high blood pressure.

Daily intake of sodium should not exceed 2400 miligrams which is about 1 teaspoon. We get this already in the foods that we eat. Processed foods are notorious for having large quantities of salt.

We can lower our salt intake and still bring out the flavor by the following these basic guidelines.
1. Use fresh ingredients.
2. Choose low sodium.
3. Stop putting salt in the pot when cooking pasta
4. Use fresh meat.
5. Choose fresh chicken and turkey.
6. Use lower and reduced sodium cheeses.
7. Use no salt canned vegetables and soups.
8. Use hot and cold cereals low in sodium.
9. Choose fresh fruits and vegetables.
10. Use herbs, spices, garlic, onion powder, and other seasonings.

So get rid of your salt shaker, try your food first and re think your usage of salt and sodium in order to reduce your risk for high blood pressure and hypertension.

Remember Starch is Sugar

I know that many of you love your breads, pastas, potatoes and variety of rices. They are part of the food pyrmiad and I am not going to tell you that you can't have them. What I am going to tell you is to make sure that you consume them in moderation only.

Starches turn into sugar when they are not worked off. That means once they turn into sugar then have the potential to turn into fat that becomes stored on your body.
If you do choose to eat starches it is far better to eat whole wheat, whole grain, or brown varieties. The white version holds minimal if any nutritional value.

When you do consume starch make sure that it is earlier in the day so that you have time to burn some of it off. For example, try lunch or a early dinner. Also be careful of what you put on the starch. We are known to pile on butter, heavy creams and sauces, and other condiments that also add a lot of empty calories.

Stay away from pastas in restaurants, because they are known for adding lots of extra oils, greases, and other fats that you wouldn't use at home. If you do consume pastas in restaurants, they are usually enormous portions that you can divide into two portions. I strongly recommend that you split it in half.

Get Moving With Walking

Walking is something that we all do. However, there is a difference between walking for leisure and walking for exercise. I found some pointers on walking for exercise on Dr. Weil's website. Walking is an ideal way to get daily exercise - it strengthens almost every major organ in the body, promotes bone density, and boosts the immune system. But have you considered how to best put one foot in front of the other? Your walking habits can have an impact on how much benefit you get from each outing. Keep the following in mind when walking:

1.Walk with your head erect. If you need to check the ground to avoid obstacles, lower your eyes, not your head.
2.Keep your back straight. Stretch your spine so your shoulders are level and square, and tuck your buttocks in.
3.Bend your arms. Flex your elbows at close to 90-degree angles and let your arms swing at waist level.
4.Take shorter, measured steps, with your feet striking the ground with the heel and pushing off with the toes. Too long a stride can throw you off balance.
Avoid lowering your head, thrusting your trunk forward or letting your arms dangle listlessly at your sides.

So if you don't have any other means of exercise, then you can always keep walking so that you can get some form of exercise.

Eat Your Raspberries

Well I found another great article on Dr. Weil to encourage you to eat right so I wanted to share it with you. Eat your raspberries they are super good for your health. Check out this great bookGuide To Optimum Health

Raspberries are known as an aggregate fruit, meaning that smaller sections with seeds and fruit create a larger whole, raspberries have significant nutritional value - they:

1. Are a good source of vitamin C and fiber.
2. Provide folate, vitamins B2 and B3, magnesium and other essential nutrients.
3. Contain ellagitannins, natural health-protective compounds that appear to have potent anti-cancer activity.
4. Have considerable antioxidant potential (50% more than strawberries).
5. Place in the top 15 of the American Journal of Clinical Nutrition's best antioxidant sources.
For an added dose of fiber and antioxidants, top your cereal with raspberries, add some to a salad, use them in sauces and baked goods, or enjoy them on their own. Because commercial strains may be heavily sprayed with pesticides, I recommend buying only organic varieties.

I encourage you eat more fruit and vegetables on a daily basis. On average we do not get enough in our every day diets. So be creative.

Be A Healthy Weight For Your Health

Obesity is a major health concern for a large percentage of Americans. Many use food as a result of a much deeper symptom and is often used as a replacement for lonliness, acceptance, validation, or just plain boredom.

It is important to realize that even if you don't have any other risk factors, obesity greatly increases your risk for heart disease and stroke. You can greatly reduce these risks by losing as little as 10 or 20 pounds. It has been found that carrying extra weight around your mid section is the most dangerous.

Avoid the yo-yo dieting that is advertised in the mass media. Just as it took time to gain it, it will take time to lose it. Remember doctors say that you should only lose one to one and a half pounds per week.

Therefore, when it comes to obesity take time to determine the real issue that food is replacing. Until you determine the real root of the problem, food will always be a source of cover up. Regardless of how you feel about your body image, maintaining a healthy weight is about your internal health not your appearance.

Analyze Your Recipes

It is incredibily important to analyze your receipes in order to promote good healthy eating habits. There are a few basic rules to follow when preparing your meals on a daily basis. Dr. Phil has a great cookbook that provides healthier alternatives in The ultimate Weight Solution Cookbook
1. Eat a variety of nutritious foods from all of the food groups.

2. Eat lots of fruits and vegetables.

3. Choose foods that are high in fiber, whole grain, and antioxidants.

4. Eat fish that contains omega 3 fatty acids twice a week.

5. Limit foods that are high in calories, but low in nutrients.

6. Choose products that are low-fat dairy products.

7. Cut back on beverages and foods with added and excess sugars.

8. Choose and prepare foods with little or no salt.

You can visit American Heart Association

You Are Stronger Than You Think

You are so much stronger than you think you are, so give yourself credit. Do not sell yourself short. It may be an extra set, five pounds, or a couple of extra minutes. Whatever it is, you have to constantly push yourself.

You know what your limit is, so go for it. This does not mean that you have to go for it each and every time that you work out. Of course, there will be some days when you have a better workout than others. However, those last extra that you sometimes force yourself to do will mean more than all of the sets and/or minutes from when you just started.

When you do this, you will not plateau as fast if at all. Do not do anything that will hurt yourself, but just sticking to the same thing over time is not a good idea.

Many people that are experienced in exercise do what is known as "burn out sets." That is that they go to the point of failure. It must be done with care and in moderation, but they are done quite often.

Don't be afraid to go the extra mile in your workout.

Obesity Is Killing You

Before anyone gets offended, let me start of saying that this has absolutely nothing to do with a stereotype or putting anyone down. This has absolutely nothing to do with your appearance, it is about your health. Dr. Phil wrote a wonderful book about losing weight safely The Ultimate Weight Solution

We are a nation that has a large percentage of people in all races that are what is considered to be obese. When you are obese you are opening the door to so many risk factors that are causing you to accelerate your death. I know that is not a pretty picture, but as I said before I will always tell you the truth.

For example, obesity greatly raises the risk of developing heart diesease, high cholesterol, diabetes, high blood pressure, less energy, slower metabalism, and your organs have to work harder.

Stop falling for products that make false promises through fads, diets, pills, and 5 minute exercise programs that don't work. Find a good doctor, personal trainer, nutritionist, and friend that will help you through your journey to losing weight.

Do it for God, yourself and those that love you. We know that just because someone is overweight does not mean they over eat. It can be a disease, thyroid, medication or other reasons. However, for those that are obese just because they overeat and don't exercise, they need to do something and do something immediately.

Stroke Prevention

We all know that strokes devastate many people and prevention is key. The risk factors of stroke include high cholesterol, high blood pressure, physical inactivity and being over weight.Check out this blood pressure monitor so that you can keep track of your blood pressure at home.

We all know that high cholesterol and blood pressure have a lot to do with family history and how much we exercise. However, it also has a lot to do with our food intake. Often times before our doctor will prescribe medication they will inquire on our eating and exercise habits.

It is up to you to go to the doctor on a regular basis to properly screen and test for these risk factors. You must be proactive and know your levels. Not paying attention to them can put you at high risk for diseases such as stroke.

This is the core reason, that I continue to write these articles. I am flat out tired of people not being healthy and neglecting to take care of themselves. Take notice of changes in your temple and report them to your doctor.

Eat Lots of Blueberries

Another great resource for you is Dr. Weil. I am sure many of you have heard of him. He provides many lots of informative and beneficial facts about health and nutrition. I found this information on his site about eating blueberries. He listsed the following reasons to make blueberries part of your diet.
1.Provide antioxidants. Anthocyanins, the pigments that make blueberries blue, are potent antioxidants: A half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.
2.Are a healthy, low glycemic-index carbohydrate, an especially good choice for diabetics.
3.Are a source of vitamin C, important for a healthy immune system.
4.Help meet your need for daily fiber - two grams per one-half cup serving.
5.Have shown promise in addressing the effects of aging: animal studies have demonstrated improved motor skills and a reversal of age-related short-term memory loss associated with consuming blueberries.
6.May have other health benefits ranging from preventing cancer and defending against urinary tract infections to protecting the brain from stroke damage and reducing heart disease risks.

So if you don't eat blueberries, all I can say is that you need to start immediately. They are one of the healthiest foods that you can consume in your diet.

Check out these resources at Tune Up Your Temple Resources

For more information visit me at Tune Up Your Temple

The Dangers of Hydroxycut

I have tried to warn you against taking supplements that you do not know anything about. This is a article that I found on Yahoo.

Philadelphia, PA: If there is one thing that users of Hydroxycut supplements are learning, it is that "natural" does not necessarily equal "safe." This much was made clear after a recall of Hydroxycut diet supplements, announced after the supplements were linked to a risk of liver damage.

Consumers might think that a product that has all natural ingredients is inherently safe, but that is just not always true. According to an article in the Philadelphia Inquirer, there are a few ingredients found in Hydroxycut that could potentially be toxic. The first of these is hydroxycitric acid (HCA), the ingredient from which Hydroxycut gets its name. Back in the 1970s, a drug-maker tried to use HCA as a weight-loss drug but quit before the drug even got to human testing.

Two other ingredients, chromium and Camellia sinesis (a tea plant) have both been suggested by medical literature as potential causes of liver toxicity. So, there are at least 3 "natural" ingredients in Hydroxycut that are linked to liver problems. The same problems that have been linked to the use of Hydroxycut. Some patients required hospitalization and most recovered or at least improved after stopping the supplement.

Some patients who were diagnosed with liver disease had no idea their health was at risk, despite having taken Hydroxycut for years. The reason many patients have not linked their health problems to Hydroxycut could be that they thought the product was safe because it is natural. "The ER doctors were not able to find a cause [for my liver damage]," writes Lee G. from Philadelphia. "I did not tell them I was on Hydroxycut because I thought it was natural [and] didn't find the need to."

Lawsuits have been filed against Iovate Health Sciences, maker of Hydroxycut products, alleging the company knew that the products were unsafe but continued to market them. Furthermore, they allege the company misrepresented the safety of the products and used false and misleading advertisements in marketing the products. The bottom line is that natural is not the same thing as safe, no matter what the marketing for a supplement might tell you. If you have taken Hydroxycut, even for only a few weeks, and you are or were inexplicably ill, it is a good idea to seek medical attention to determine if you have liver damage.

Warming Up and Cooling Down

Especially if you are just starting a exercise program you should take the time to warm up and cool down. A simple warm up or cool down may include the following.

1.)Walking or briskly or jogging for a few minutes before or after.
2.)Lifting lighter than normal weights for a few sets.
3.)Stretching
4.)Easier or modified exercises

As you become more advanced your warm up and cool down periods will vary. There are some that just jump right into their workout. Although a lot of people do this, it is up to you to determine what is best for you. I know that for me personally, I sometimes warm up by lifting lighter than normal weights. When I do warm up first, I find that my actual workout is much more productive and I seem to get more out of it.

The cool down period, is so that your muscles have a chance to retract and relax. I know that a lot of people say stretching after a workout reduces the pain afterwards. This is something that you have to decide what is best for you. Try different variations of warm ups and cool downs that give you the best results.

How Do You Know When You Are Doing Enough

Knowing when you have done enough during a work out is something that is different for each individual but also different for each work out. Here are some basic guidelines that you will have to determine each time. Then you will have to make the necessary adjustments sometimes in the middle of a session.

1.) Check your form. This the main way that I tell if I need to change my workout. If you normally have good form and you find that you are breaking form during a exercise.

2.) Your breathing is labored and you can't catch your breathe. This is hard to determine, because as you come more advanced you will want to push yourself harder. However, if you are just starting and not accostumed to working out, make sure you can at least talk. This does not mean a afternoon conversation yapping away non stop on the phone, but talk.

3.) You can't quench your thirst. When you sweat, you lose hydration and become thirsty. After a couple of sips you should be fine. If not, take time to re hydrate yourself before you contine.

4.) Your arms or legs are literally shaking. This is a good feeling for some that are experienced, but if not then consider slowing down or decreasing weight.

When and if you experience these symptoms, you should consider slowing down or stopping for the day and continuing later. Be patient, it takes time.

Do What Is Best For You

Don't get caught up with how someone else seems to be doing as far as losing weight is concerned. Each one of us is completely different according to our genetic makeup. Even twins have certain differences that we may or may see with our eyes. Just because one person seems to do something and have great success does not by any stretch of the imagination mean that the same will work for you.

We were all created to be the best that we could be. Jesus is our standard and others do not have the right to judge us. Only God can judge, therefore we don't even have the right to judge ourselves. You have to take time to determine what works best for you.

Ask these five questions to yourself whenever you receive new information.
1.)What is this information trying to say?
2.)Is this information for me or someone else?
3.)Is this information pratical and realistic?
4.)Is this safe?
5.)Am I physically capable?
Consider your answers carefully before you make any drastic changes to your exercise or food intake and you have a much better reason that "just because." Do not, I said DO NOT do something "just because" without first checking out the "WHAT" first.

Keep Going When It Gets Tough

Just as with everything else there will be plenty of days when you simply don't feel like exercising when you are supposed to or not really care what goes in your mouth. We all have those days so don't think that you are alone.

Here are some things to remember when you have those days.
1.) Remember that God is not the author of failure. Deuteronomy 31:6 says, "Be strong and of a good courage, fear not, nor be afraid of them: for the LORD thy God, he it is that doth go with thee; he will not fail thee, nor forsake thee."


2.) Change your routine up. It may be that you are starting to plateau or get bored. Keep it exciting and unpredictible and you will be more energized.

3.) Involve others in your quest. Other people that are motivated to do this will also motivate you.

4.) Make a covenant before the trinity. The trinity has made several covenants with you and has never left or forsaken you. Now it is your turn to do the same for the trinity.

Times will get hard, that is to be expected. What really matters is how you react and the seed that you sow. Stay stedfast, unmoveable, and unshakeable for your health.

Can I Spot Train?

Often times I hear people that just want to what I call spot train. That is simply train one spot or one body part. This is the I don't care about my legs, I just want nice arms person.

This is a tricky topic for a couple of reasons the answer is yes and no. The answer is yes if you are well experienced and already have a certain amount of muscle that you are building and are not really concerned with actually losing weight or trying to gain weight in the form of muscle. You possibly add a little extra time or do what is known as doubles. That is two workouts a day. Don't freak out many people do this that are serious about exercise. However, it needs to be done with care and a schedule or journal still needs to be maintained to give proper rest.

However, if you are trying to lose weight and add some muscle then the answer is no. When you are doing cardio, your body knows the language of raise your heart rate and your metabolism. People often store fat in different places in their body and will lose in a certain place in their body first. However, you have no control over this process. Only God has the power to decide when and where your body will react according to the exercise and food that you eat.

So you have to decide where you fit between these two scenarios and determine whether or not it is possible for you to spot train.

Tailoring Your Diet

If you have been diagnosed with a particular disease or at high risk for a specific disease then take the time to have a sit down with your doctor. You can also really consider sitting down with a nutritionist for a more detailed idea of what you should or should not be eating.

Certain diseases require that you add or eliminate certain foods or ingredients from your diet. If your doctor or nutritionist tells you that you can not have something, then forget everything that I told you about moderation and listen to them. They know best! For example, I know someone that has some sort of disease that prevents her from eating vegetables. If that isn't a shocker, I don't know what is!

When you have this conversation take a food journal that you have kept for a while so that they are educated on what you actually consume on a normal basis. This is their profession, let them lead you. You should also take a notebook with questions and a pen to write answers. You often have limited time with them so use it wisely.

Put your flesh under subjection and do what you are instructed to do for your health.

Exercising In Extreme Hot Temperatures

I wasn't even thinking about writing this article, but I live in Las Vegas where it gets well above the 100 degree mark in the dead of summer. This goes to all of you that exercise outdoors. During the summer months when there are heat advisories in the weather, I encourage you to come indoors to exercise.

There are some basic warning signs that you need to be aware of, if you are outdoors.
1. Heat exhaustion and heat stroke are very serious matters and need to be taken seriously. If you begin to feel light headed, nauseated, or de hydrated. Stop, sit down and put your head down between your knees.

2. Keep fluids inside of you. Drink more water than if you were inside, but still be careful of drinking too much too fast. You can still get that monsterous side ache.

3. Slow down your pace. Do not exert yourself as much as normal. If you try to do your same workout as normal, you run the risk of causing harm to yourself.

4. Wear clothing that allows your skin to breathe. Most workout attire already does this, but if you are not wearing traditional workout attire make sure your sweat can excape.

5. If symptoms persist, go inside immediately to cool off and for your heart rate to come back to normal. If necessary, seek medical attention from a doctor or health care professional.

So if you insist on exercising outside when there are extreme hot temperatures, be very careful and take these five precautions into account.

How We Become Toxic To Our Bodies

As a nation we are becoming more and more toxic and less healthy.
Dr. Oz wrote a extremely informative book on how food reacts with our body in You On A Diet:The Owners Manual
1. Constipation. The colon is your body's sewage system. If your sewage system backs up, toxins become trapped in your colon. Chronic constipation means these toxins are fermenting and decaying in the colon, often being re-absorbed into the bloodstream, which in turn, pollutes all of our tissues and cells.

2. Poor Diet. Poor diet includes dead, cooked, devitalized, clogging, low fiber foods, fried foods, junk foods, over-processed foods, etc. As a modern society, we have drifted further and further a way from eating raw, organic "good for you" fruits, vegetables and whole grains high in natural fiber, nutrients, and enzymes.You are what you eat! Eat healthy!!!

3. Over-Consumption. Overeating puts a tremendous amount of stress on our digestive system. Most people eat too much food, too fast. A meal should be eaten slowly and food chewed thoroughly. Saliva mixed with food in the mouth plays a huge role in foods being digested properly. When we over-eat, the digestive system cannot always meet the demands placed upon it. Vital nutrients are NOT absorbed. Try to eat smaller meals, with "healthy" snacks in-between meals. If you only eat when you're "starving," you will constantly over-eat and wonder why you feel so heavy, bloated and tired afterwards. Eat light and stay healthy!

4. Lack of Water. Water makes up 65 to 75% of the human body. It is second only to oxygen in order of importance to sustain life. Water cleanses the inside of the body as well as the outside. It is instrumental in flushing out wastes and toxins. When our bodies do not receive enough water, toxins tend to stagnate, hindering all digestive and eliminative processes. Drinking 8 to 10 glasses of water per day is imperative to good health. By the way, sodas DO NOT COUNT as water intake! Sodas of any kind (Coke, Diet Coke, Sprite, etc.) contain high levels of sodium, sweeteners, caffeine, and very bad-for-you chemicals. Over time, sodas can be a big contributor to ill health. Try and limit your soda intake and drink as much water as possible.



5. Stress. Stress effects every cell and tissue in the human body. Stress breaks down the immune system as well as all of the major organs. Stress is TOXIC to our bodies! It robs the body of important vitamins and miner­als, and over time, can cause severe acid build-up. The worst thing a person can do is to eat a meal while experiencing extreme stress. This usually causes indigestion, and nutrients will not be absorbed. Regulate and control the amount of stress in your life, and you will be a healthier and happier person.

6. Lack of Exercise. Exercise strength­ens our entire bodies. It stimulates the circulatory and lymphatic system, building muscles, nerves, blood, glands, lungs, heart, brain, mind and mood. Blood is pumped throughout our bodies by the heart, but lymphatic fluid depends solely on exercise to be circulated throughout our lymphatic system. The lymphatic system is the human body's sewage system... it is responsible for the removal of cellular and toxic waste. Here is a remarkable fact... there is 3 times more lymphatic fluid in the human body than blood! Physical exercise and movement is the lymphatic system's only "pump,” so to speak. If we don't exercise, our lymphatic system becomes sluggish and toxic, effecting our overall health. Lack of exercise lowers metabolic efficiency, and without circulatory and lymphatic stimulation, the body's natural cleansing systems are weakened. Exercise is extremely important.

7. Eating Late at Night. The human body uses sleep to repair, rebuild and restore itself. In essence, our bodies use the sleeping hours to cleanse and detoxify, and to build strength and immunity. When we eat late at night and go to sleep with a full stomach, the body IS NOT at rest. Even though our mental processes are quiet, our physical body is actually quite busy digesting and processing a large amount of food. This inhibits the vital cleansing, building and restorative processes that normally occur while we sleep. We've all had the experi­ence of going to sleep with a full stomach, and waking the next morning feeling tired, exhausted and disoriented, despite 8 hours of sleep. This is because your body, in actuality, did NOT get 8 hours of sleep... more like 3 hours of sleep, after working hard most of the night to digest and process the big meal you ate before bed. Do not eat late at night! Eat an early dinner, and eat light in the evenings.

These are just a few of the ways that we add toxics to our body. Pay careful attention to how you treat your body, how you treat it now will be reflected when your are in your golden years.

The Health Benefits of Flaxseeds

Flaxseeds and Flaxseed oil have tremendous health benefits.Flaxseed and flaxseed oil are rich in alpha-linolenic acid (ALA), an essential fatty acid that appears to be beneficial for heart disease. ALA belongs to a group of substances called omega-3 fatty acids.

Good health requires both Omega 3 and Omega 6 fatty acids in the diet. The average american diet gets way too much Omega 6 and not enough Omega 3. Flaxseed oil is a good source of Omega 3. You should consume every day small portions of flaxseed or flaxseed oil. However if flaxseed oil is used in the diet for long time, without other oils, it may cause Omega 6 LA deficiency symptoms. So the best bet is to blend flaxseed oil with other oils that contain more Omega 6, such as sesame oil, sunflower oil, evening primrose oil.

Flaxseed oil is good for the heart because it is the richest source of alpha-linolenic acid. Flaxseed itself (ground or whole) also contains lignans, which may have antioxidant actions and may help protect against certain cancers, though not everyone agrees on this issue.

Lower cholesterol, protect against heart disease and control high blood pressure. Several studies indicate that flaxseed oil, as well as ground flaxseeds, can lower cholesterol. Flaxseed oil may also have a protective effect against angina (chest pain) and high blood pressure. In addition, a 5-year study done recently at Boston's Simmons College found that flaxseed oil may be useful in preventing a 2nd heart attack.

Control constipation, hemorrhoids, diverticular disorders. Because they are high in soluble fiber, ground flaxseeds can help ease the passage of stools and thus relieve constipation, hemorrhoids and diverticular disease.

Reduce cancer risk. The lignans in flaxseed appear to play a role in protecting against breast, colon, prostate, and perhaps skin cancer. In one study(1), prostate cancer patients who added about 3 heaping tablespoons of ground flaxseed daily to their diet, had more slowly-dividing tumor cells and a greater rate of tumor cell death than men who did not follow such a diet, after about 5 weeks. Prostate cancer is the most common cancer among American men, excluding skin cancers.

Dr. Johanna Budwig is known and highly respected around the world, as Germany's premier biochemist. Over the years she has published a number of books including "Flax Oil as a True Aid Against Arthritis, Heart Infarction, Cancer, and other Diseases".

In the mid 1950's, Dr. Budwig began her extensive research on the benefits of flaxseed because of its rich essential fatty acid content known as "linoleic and linolenic". Dr. Budwig assisted many seriously ill, helping them to regain their health through a simple regimen of flaxseed oil blended with cottage cheese.

Dr. Budwig supplemented her patients' diets with 2 tablespoons of flaxseed oil combined with 1/4 cup of cottage cheese. Dr. Budwig found that a yellowish green substance in their blood was replaced with a healthy red pigment, hemoglobin. She also found that the tumors receded and disappeared, anemia was alleviated, and vital energy was regained.


Here is Dr. Johanna Budwig's Blend:

Put in your blender:
1 cup organic cottage cheese
2-5 Tbsp. of flaxseed oil
1-3 Tbsp. of freshly ground up flaxseed (electric coffee grinder ($15) works fine)
enough water to make it soft
a little Cayenne pepper (red hot chilly pepper)

Flaxseed oil is made more effective when 2 tablespoons of the oil are added to 1/4 cup of cottage cheese. The essential fats bind to the proteins in the cottage cheese making them more easily absorbed by your body.

Ground flaxseed or flaxseed oil?

Liquid flaxseed oil is the easiest form to use, although it must be kept refrigerated. It is available either in liquid form, or in capsules.

If you prefer to use ground flaxseeds, just add 1 or 2 tablespoons of to an 8-ounce glass of water and mix. Flaxseeds have a pleasant, nutty flavor and taste good sprinkled on salads, cooked vegetables, or cereals.

I recommend you grind the seeds (or buy ground flaxseed) because whole seeds simply pass through the body. Grinding the seeds just before using them best preserves flavor and nutrition, but pre-ground seeds are more convenient. Keep them refrigerated. There are no nutritional differences between brown and yellow seeds.

For best absorption, take flaxseed oil with food. It is easily mixed into juices and other drinks, and its nutty, buttery flavor complements cottage cheese, yogurt and many other foods. You can also use it instead of olive oil in a salad dressing. Don't cook with it, however, as this will deplete the oil's nutrient content.

Buy flaxseed oil in an opaque plastic bottle. This will prevent light from spoiling it. Also check the expiration date on the label, as the oil spoils quickly. Keep it refrigerated for freshness. Should the oil develop a powerful odor, discard it.

Eat Your Garlic-Brush Your Teeth Later

A close friend sent me an email about the benefits of garlic. I thought it would be beneficial to pass on to you. There has been more written about the wonderful benefits of garlic than any other food source known. Its history dates back 3,500 years: Hippocrates, the father of medicine, was the first to write that garlic was an excellent medicine for eliminating tumors.

Recent studies on garlic have shown it to be:

1. Antibacterial—a wide spectrum antibiotic that doesn't kill the good bacteria.

2. Hypoglycemic—lowers sugar levels in the blood

3. Hypolipidemic—lowers harmful fat levels in the blood

4.Antiatherosclerotic—eliminates clogging of the arteries and plaque buildup, lowering cholesterol and triglyceride levels

Garlic comes to us in many forms, yet most of them found in health food stores contain mostly vegetable oil, very little garlic, and has been overprocessed. It seems the best brand name garlic supplements on the market are Kyolic, which is pesticide free, aged for almost 20 months and available either freeze dried or liquid capsules.

I was under the impression that fresh garlic would be the best form, however, John Mastel, from Mastel's Health Foods, handed me some literature on studies comparing the effects of garlic on immune system response and showed that aged garlic actually increased T-cell response at a slightly higher rate than fresh…



…Penn State researchers have discovered that the anti-tumor activity of garlic can be destroyed by one minute of microwaving to forty-five minutes of oven roasting. Cooking kills garlic's anti-tumor properties. However, the good news is it doesn't have to. For one thing, if you have cancer, avoid using your microwave entirely except to heat water. Next, chop up your garlic and let it set for 10 minutes before adding it to anything about to be cooked. This enables naturally present enzymes in the garlic to start a chemical reaction producing the compounds that fight tumors. Even better still, chop it up, let it sit, and add it only before serving.

There are cases on record where cancer was beaten with a good detoxication program and garlic alone. It's not just for Italian's any more. So eat you garlic and you can worry about brushing your teeth later.

The Holidays

Personally, I never understood why people seem to think that they can forget everything they know about exercise and eating right out the window during the holidays. While it is true that you don't have to deprive yourself and that you can eat the goodies, it must still be done in moderation.

Although, I encourage you to start exercising and eating right, I recommend doing so at another time besides the holidays. It is not to say that you won't be successful, it is just to say that you will be faced with a elevated degree of temptation and schedules often get crazy. Both of which will make it more difficult to begin and maintain this lifestyle change.

Also if you have not been completely transformed from the world, the chances of you getting caught up in the worldly "New Years Resolution" pitfall is increased. Take time to make a covenant with the trinity to be be a good steward over your body that is in God's time.

Have fun and celebrate during the holidays, but do it in a way that you don't just throw everything out that you have worked so hard to obtain.

Recovering From A Injury

Often times we cause injury to ourselves that have an adverse effect on our bodies and can disrupt our exercise routine. If you injure yourself first and foremost go to the doctor to make sure there is nothing broken and follow doctor orders.

They will probably tell you to put the body part on R.I.C.E

Rest-Don't stop, but limit use of the body part.

Ice-Ice, ususally in 10-15 for a few hour intervals.

Compression-usually hot or cold depending on the injury. Your doctor will tell you more specific instructions.

Elevation-Keep the body part elevated, if possible keep above your heart. For example, if you hurt your leg you may have to lay down with pillows under your knees.

This is not by any stretch of the imagination a substitute for a visit to the doctor office, but they are very likely to prescribe some variation of RICE along with some pain medication.

Follow doctor's orders and then when you do return, do so slowly at a modified routine until you can build back up to where you were before you were injured.