It is more than likely that you have made a resolution about living a healthier life this year. (It is also more than likely that you have broken your resolution already.)
Among the top resolutions every year are “get fit” and “lose weight”. Usually they are listed separately, but they are related. Other popular choices are “get organized”, “be less stressed”, “spend more time with family” and “quit smoking”– sound familiar? Just reading that list makes me feel inadequate! I need to eat better, and I do need to get organized, oh yep – I think the only thing I don’t need to do is quit smoking. But I guess that doesn’t count because I am not a smoker. (Yes, I am the kind of person who makes a ‘to do’ list and then thinks of a few things I did so I can write them down and immediately cross them off. Small victories!)
Maybe you are like me, not ACTUALLY committing to a resolution out loud, but making one in the back of your head…? (Today I am going to totally avoid sugary treats) Or making three? (I will avoid sugary treats, do a weights workout at the gym and get a healthy meal plan together for the week) Or breaking them all, daily? (Cookie with my a.m. coffee, got to the gym & spent my time talking with a friend I ran into – now late so had to pick up Papa Murphy’s on the way home).
How do you feel when you have not met your goal for the day? (Or for the 3rd day in a row, for that matter?) Do you feel frustrated, angry, sad, defeated – do you give up entirely? That, my friends, is EXACTLY what the devil wants. He wants you immobilized.
Now, it’s absolutely true that Jesus loves you no matter your size. We are beautiful to Him as we get out of bed in mismatched pajamas and goofy hair. He loves us on the drive home from camping when we’re stinky and dirty. He loves us in painfully outdated clothes or trendy fashions. Oh, how he loves us… We should not make being healthy a matter of how much God loves us.
But Christians have been called to action. An army of fit, healthy, focused, women is the LAST thing the devil wants…because if we are ready to move, it’s over for him. The devil wants us frustrated, sick, and working solely from our feelings. He can throw in a simple roadblock and his work is done – we have taken over his job of keeping us from achieving what we set out to do.
No matter what God has called you to do, you will be more effective in a healthy body.
So, I call a ‘do-over’.
Let’s reset our goals, one month at a time. This month’s focus is making plan B. You see, I know that having Plan A is key, but that plan B (and maybe even plan C!) will rescue you from defeat.
Ask yourself what will happen when you have a sick person at home? A family vacation? A pulled muscle? A cold? What will you do if you forget your running shoes? Your headphones, or when your iPod has no battery life? These things will happen, count on them, plan around them, and they will not rule your life. (Every regular exerciser I know uses their back up plan on a regular basis.)
Tips from the experts:
- For plan A, choose times and activities that are most likely to work. Early morning exercise is doable if you already get up early, but it can be a difficult switch in these dark, cold months. You may need to ease into those early times just like you wouldn’t try to run a 5k day one!
- Know that Plan B will probably mean sacrificing something else: moving a meal, canceling a commitment, getting a sitter.
- It probably won’t be free. You might need to invest in a few items for your plans to work. Exercise DVDs and exercise bands are great lower cost backups, but so is taking a brisk walk or looking up some workouts on the internet. You CAN make it work – but sometimes it will cost.
- Treat it like it’s your ministry… Commit to it like God expects it of you, and ask God to give you someone to whom you can reach out. It will happen.
- Lastly, a prayer. Trevor sent us out with these verses from Hebrews, and it is perfect for us. Let’s pray this daily – before bed, when you wake up, on the way out the door to the gym…but please…pray it.
“Now may the God of peace who brought again from the dead our Lord Jesus, the great shepherd of the sheep, by the blood of the eternal covenant, 21 equip ME with everything good that I may do his will, working in us that which is pleasing in his sight, through Jesus Christ, to whom be glory forever and ever. Amen.” Hebrews 13: 20-21.
I just updated a recipe on the website my friend and I share…
you might like to check it out!
Have a fantastic monday!
This week we’re moving along quickly. I know that class is listed as 6 weeks – but truth be told, Kate and I had a miscommunication, so it’s now a 5 week class! We end right before Mother’s Day.
I hope Easter has been a fantastic time for you – i went to the saturday night “Fish Eyes” at Vineyard, and it was really unique and poignant, we should have it every saturday night! The mosh pit during worship was also a ‘plus’! 😉
So this week, our goals were
1) not eat after 7:30 pm
2) do something active every day.
3) add veggies to one meal a day.
4) begin tracking caloric intake.
How have you been doing? What are you finding to be a challenge?
here’s a few tips broken down by goal:
1) not eating after 7 –
piece of gum
have a piece of fruit or some veggies at dinner or a bit later.
2) Doing something active daily
instead of coffee at the shop, take it to go
the sun is up later! if you can break the winter ‘sit on butt after dinner’ routine, why not do some gardening…or squeeze in a walk.
consider what you like to do! it might just be time to join a gym, if you simply hate walking and have no motivation…
3) Add Veggies to one meal
celery…the no brainer veggie!
if you prefer sweets, go for carrots & bell peppers
Please remember that it doesn’t have to be PERFECT to be better than yesterday!
(broccoli slathered in ranch dressing is not great, but it’s progress!)
4) Begin tracking caloric intake
use the following website to help you:
you can look up calories – and there are little options that allow you to choose sizes of your food portions.
and of course you can use the serving sizes and labels on the packaged foods you choose.
Does this help? I sure hope so!
This wednesday, I will also ask you to bring in a goal. a personal goal for you – something that you want for yourself, in the realm of your health. so for the next few days please brainstorm for yourself, and we’ll fine tune on wednesday. don’t feel worried if it isn’t really your passion, we’ll work it out together!
and bring mats again if you have them!
if you are looking to purchase a mat, Ross and TJMaxx sometimes have them for around $9.
we LOVE these discount deals! if you want to spice up your workouts, how bout kickboxing?
can’t beat that!!
i have this recurring panic attack. maybe you have the same one…
i look at the clock mid day, and exclaim “oh crap…. dinner.”
c’mon, i know you feel my pain.
Now, i am a HUGE fan of skillet meals. (I would love to tell you that this is really simple, but i have an uncanny ability to complicate anything) Well hold on, it IS in fact, rather simple. It’s called the Farmer Breakfast. I stumbled on the concept one sunday (as i was panicking and taking quick stock of the ingredients on hand; knowing it would end up being a pancake for dinner day)…i thought i’d make scrambled eggs too…then I thought of adding all my misc veggies and make omlettes…and ended up paging through the old school Good Housekeeping cookbook.
Now, i am not one to follow a recipe. i usually add and subtract. (meaning, i subtract what i don’t have on hand, and i add what i do, and maybe a few extra flavors because i like them.) Please add and subtract as you see fit!
Farmer’s breakfast (my way)
- 3 c (give or take) diced potatoes
- 2 diced bell peppers: more color makes it more interesting
- 1 diced/chopped onion
- asparagus (which i don’t care for, but i am role modeling for the kids. no hate mail please!)
- sausage (there are some awesome lower fat varieties at places like costco) If you like it crumbled, you can remove from the casing…
- diced tomatoes
- 4-5 cloves garlic
- black beans, because i had them
- 1 dozen or more eggs – i used 18, but i have 3 growing boys plus a hungry husband…
- sea salt
- a little salt free seasoning – i used Cavender’s Greek seasoning. (the blue one is no salt)
- cook up the sausage if it’s not the precooked – for precooked sausage (the kind i use from Costco is precooked), either remove from casing and crumble, or slice into medallions and then quarter medallions.
- dice up the potatoes, place them in a microwave safe bowl, drizzle with a bit of olive oil and cover tightly with plastic wrap. Microwave on high for a minute or two, just to soften them to shorten cooking time in the skillet.
- while that’s happening, throw the onion, bell peppers, broccoli, and asparagus into the skillet. (i used a wok) add the potato once it’s done with the microwave, and continue to cook them.
- add tomatoes and minced garlic, continuing to cook – may as well add int the sausage too! remove from heat, add black beans and let sit while you cook the eggs –
- time for eggs. I used 18, so I did 9 at a time. Crack the eggs into a mixing bowl of some kind – use a fork to whisk them, and add a splash of milk. cook eggs in a different skillet on high heat, stay near – stir them constantly. This is where i add the seasonings – although i usually add more as i combine components.
- when they’re done, combine all the ingredients into the largest skillet.
you’ll see that i served it with WHITE RICE (gaaaassssp!) now let me give you a little reality check…I have ONE son who is a native Filipino, and all food in our house is now served with white rice. The rest of us ate it without rice, and my husband asked for whole wheat toast, so there you go. I just thought this looked nicer than my pic of just the eggy sausage lusciousness.
other things i’d try with this:
- more egg whites (or all egg whites??) fewer yolks.
- artichoke hearts, but i can’t ever find frozen artichoke hearts anymore!
- huevos rancheros style (chilies, black beans, peppers, etc) – serve with tortillas.
this is very easily adaptable for one or two people!
Hey ladies – just checking in with you!
I hope your week has been fantastic.
I have been thinking of you guys, praying for you! The changes you want to make are a lot more difficult than they seem, so please keep perspective.
this week’s goal is to take stock, so do your best to note the food you eat (in this Food Log ) and the activity you enjoyed (in this Activity Log!)
don’t feel compelled to make a ton of changes. this is NOT the week to become a vegetarian or go low carb or whatever. you can make the healthy choices that you are comfortable with, and leave the big changes for later.
please include anything like playing with kids or anything that gets the heart rate up a bit.
Use the attached forms-and it is essential if you are not a regular exerciser that you keep your workouts below the 9-10 zone on the chart!
ok, here’s what i’ll leave you with for today…
Because of the LORD’s great love we are not consumed,
for his compassions never fail.
They are new every morning;
great is your faithfulness.
let’s pull it apart a bit:
insert your name or ‘me’ in the blank:
Because of the LORD’s great love __________ is not consumed,
for his compassions never fail _________.
They are new for _______________ every morning;
great is your faithfulness to __________.
and lastly, i want you to know that I am doing the food log and fitness log with you!
i won’t ask you to do something that i am not willing to do!
Please know that i am at your disposal. If you need an idea, recipe, heck even a ride home because you lost your keys, i will do my best to help!