Health 101: Back 2 Basics
I was telling my class this morning about how thankful I am to be a part of Faithful Workouts. There are so many ways I pray I can help on your way to physical and spiritual fitness.
I believe you want to get healthier but the best path to better health can be so confusing. There are so many viewpoints it can be overwhelming. To me it boils down to these basics.
“Fitness”
I know you want to exercise effectively but it’s hard to know what’s best. I have been in the fitness industry for 26 years and I have seen so many phases. I am still a believer in total body workouts with a combination of cardio and strength training. Most of us are not looking to get big bulky muscles (if you are you would want to do heavier weight and fewer repititions) we just want to get healthier. Here’s my suggestion, when you’re done with your workout do a body check. Did I get my heart rate elevated, did I work equally all the muscles in my body, did I stretch all the muscles out. When I finish my workout (or making a DVD) I start on the top of my body and work my way down to be sure I didn’t forget a body part.
If you are tight on time you can accomplish tons if you do multi-muscle moves. This would include exercises like lunges with bicep curls, core with light weights to work your shoulders. You don’t have to work out for an hour or more to make it count you can get lots into 20 minutes. Part of the Faithful Workouts membership plan includes emails with weekly exercise video clips with topics like, 20 minute workout, exercising with a partner.
“Fuel”
It can be so challenging to eat healthy. Trying to figure out what healthy eating looks like almost requires an extra college degree!! Actually, I think the health industry has made it harder than it needs to be. Here is my version of nutrition 101:
- God made your body, He made food, eat what God created in its most natural state, He knows what your body needs.
- Eat a wide variety of foods. This is especially important with your fruits and vegetables the more colors the better.
- Eat 100% whole grains instead of white flour when possible (doesn’t mean you can’t have a slice of white bread but try and have your grain source come mainly from whole grains.)
- Get your protein from beans, nuts, fish and lean meats. Does it mean you can’t have a ribeye steak the rest of your life – no – just eat more of the lean meats.
- Drink lots of water
- Eat breakfast
OK there is a bit more that goes into it then just that but start with this list and you will be amazed at the difference it can make.
“Faith”
Stress is so damaging to our bodies. The opposite of stress is peace. How can you have less stress and more peace? I have to tell you I tried for my first 40 years to do it without God and it didn’t work. For me the best way to push stress and worries out of my life is to fill up with the peace that comes from knowing God. John 14:27 “Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”
God’s words, love and presence changed the way I live. Stress is out of control in our country (it’s even effecting our kids). Stress is physically killing us. The more we can fill up with God the less room there is for the devil to come in and start stressing us out.
I hope this note is just a simple reminder to focus on the basics to better health. Don’t look for a new fad that promises instant benefits. Change the way you do life so that you focus on your fitness, your fuel and most importantly your faith.
Take on your day!
I’m praying for you.
Michelle
I can’t believe it’s ready!!
I can’t believe it’s ready!!! I have been working for the past year on a new concept for Faithful Workouts and we will be launching it on Monday, June 14th. It’s a 3 and 6 month Faithful Workouts Membership.
Ever since God led me to Faithful Workouts I have prayed that the program would inspire people to get physically and spiritually fit. I have heard from quite a few of you saying that you have noticed that you are getting stronger, remaining “faithful” to your workouts and hearing God’s word while you are exercising. This makes me so excited!
I believe the new Faithful Workouts Membership will help you take it to the next level. I’m thrilled that I have been able to interact with you through TV, DVDs, classes, facebook, twitter and blogs but I want to be able to encourage you more consistently.
The Faithful Workouts membership will include DVDs, a “faithful” guidebook, emails, video emails with exercise tips and cooking classes. I will be able to encourage you every step of the way to better health.
If you choose to participate in the membership I feel confident that you’ll be committed to a healthier way of doing life. Here are some of the benefits you should receive from the program:
- Peace has replaced your stress
- You’re excited to exercise because you’re thankful that you are healthy enough to do so and you want to stay healthy
- You’re sleeping better
- You have more energy
- You feel more confident in how to properly fuel your body
- You feel more connected to God and search for His guidance in all you do
- You’re at a healthy weight not because you “dieted” but because you properly cared for your body
- You have more joy in your life
Watch for more membership information and a special introductory offer in your email on Monday June 14th. I hope I will be able to partner with you on this journey to better physical and spiritual health!
One of the healthiest foods – Quinoa
The more I research the role proper nutrition plays in our overall health the more passionate I am about trying to guide you through this confusing issue. Listen carefully….what you put in your mouth effects your health. I know you have heard that before but it is time to start eating like you really believe it.
There are so many great tasting foods out there that have amazing nutritional benefits. I have mentioned some in previous posts but this time I want to introduce you to “Quinoa”
Quinoa has been around for about 5,000 years. It was valued centuries ago because of the endurance it would bring to ancient warriors. It wasn’t until the 1980’s that it became available in the United States. Now you can find it in most health food stores and larger grocery stores.
Quinoa has so many health benefits. Not only is it high in protein, it includes all nine essential amino acids making it a complete protein. It has quite a bit of the amino acid lysine which is important for tissue growth and repair. Quinoa also has manganese, magnesium, iron, copper, riboflavin and phosphorus.
Magnesium helps relax blood vessels which have been shown to help with migraine headaches and cardiovascular disease. The manganese and copper provide antioxidant protection.
Quinoa is an excellent source of fiber. In a study of pre-menopausal women those eating more than 30 grams of fiber a day had 52% less risk of developing breast cancer compared to women who took in less than 20 grams of fiber. Fiber supplied by whole grains offers the most protection. Think about that - eat fiber from whole grains and lessen your chance of breast cancer. Another benefit of the high fiber in quinoa is it can help prevent gallstones. That should motivate you to pay attention to your fiber intake!!
Still need more reasons to add Quinoa to your diet??? Studies show that children who ate whole grains (like quinoa) and fish significantly reduced the risk of asthma. Quinoa also helps with Type 2 Diabetes and several types of cancer.
I made Quinoa for dinner last night. My family loves it. I sent the leftovers in their school lunches today.
To me it seems like a cross between pasta and rice. You can use it in so many different ways. You can eat it hot or cold. Prepare the quinoa according to the package. Typically you combine 1 part quinoa to 2 parts water. When it is prepared try some of these ideas:
**Add diced tomatoes, avocado, cilantro, black beans, olive oil salt and pepper
** Add it to your chicken and vegetable soup
**Mix in diced chicken, roasted asparagus, sundried tomatoes, oregano, fresh lemon juice and olive oil
**Mix it into your scrambled eggs
I love when I find something that tastes so good and is so good for me. When my kids are eating it I have smile on my face!! Give it a try.
Faithful Workouts Introduction
I’m excited about our new web site and that I have a way to communicate with all of you through this blog. I believe Faithful Workouts is my Ephesians 2:10 (For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.) I am so thankful that God directed me to Faithful Workouts. It’s made a difference in my life. Read more