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.

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.

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.

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.