Can't commit to a full workout regime or highly restrictive diet? You don't need to.

Health and wellness come not from a magic pill, diet, or program, but from gradually transforming your current lifestyle into a healthy one, day by day.

Friday, April 29, 2011

Tip #66: Physical training is good, but...

...training for godliness is much better, promising benefits in this life and in the life to come.” 1 Timothy 4:8

If you've read the National news lately you know that the tornadoes that hit the South have killed at least 290 people.  290 people!  People who two days ago were living their normal lives, with hopes and plans for a future; and certainly with no intentions of taking their last breaths on Wednesday, April 27th, 2011.  Why am I bringing this up?  Perspective and priorities.  Physical training, health and fitness, are important, but they are not everything.  Without spiritual health, your physical health is in vain.

So, what is spiritual health?  Does it mean being spiritual?  Religious?  One with the universe?  Having perfect church attendance?  Being perfect?  Not quite.  There's someone named Jesus.  The Jesus of the Bible.  He lived a sinless life, performed miracles, claimed to be God and told his friends He would die and then rise again, and then got tortured and died on a cross...and rose again.  There were over 500 eyewitnesses.  Jesus requires a response from everyone.  Atheists, Buddhists, Church-goers, feminists, pastors, prisoners, political leaders, terrorists...everyone.  He requires a response from everyone because He claimed to be God (quite a claim!), and then proved that He was.  You either have to accept Him or reject Him.  There's no room for indifference.  You'd be a fool to conclude that Jesus was just a prophet or good teacher, and not God, because He claimed to be God.  That would simply make him a crazy man.

Spiritual health is recognizing that you mess up; you're not perfect.  Spiritual health is recognizing that there is a Creator of this universe; a God who is perfect, and has chosen to reveal himself to us through Jesus.  Spiritual health is realizing that an imperfect person trying to reach a perfect God, poses a problem.  Spiritual Health is taking the time to read the Bible to see that the reason Jesus had to die was because He loves you.  God is perfectly holy and cannot tolerate sin; sin must be paid for.  Because He loves us so much, he sent Jesus to pay the penalty for our sin, so if we trust in Him, we won't have to.  Continued spiritual health, means living in beautiful fellowship with your creator, enjoying the forgiveness, power and freedom He gives.  It means giving Him your sin, and accepting His righteousness.  Sounds like a deal too good to pass up, to me.

As much as I love running, helping others get healthy, and pursuing health myself, all of that is but garbage, in comparison to the freedom, peace and LIFE I have in Jesus Christ.

If you are putting any effort into your physical health whatsoever, please also take the time to look at your soul.  Take a look at Jesus.  What will you do with him?  He offers love and forgiveness, and He's much too important to ignore.


Tuesday, April 26, 2011

Tip #65: Health feeds Health

In a recent conversation with my mom, I was explaining to her how I've unintentionally lost a few pounds since late December when I started training for my 1/2 marathon.  At first I found myself explaining to her that I've kept my eating the same, I just run more now.  But as I was talking through it, I realized that actually, no, my eating is not the same as it was 4 months ago!  The funny thing is that I hadn't even realized it.  I never intentionally went out of my way to try to eat healthier, and actually had no goal of losing any weight, while training for this 1/2 marathon.  It happened because Health feeds Health!

1. When you are physically active on a regular basis, your body naturally starts craving the food and nutrients that it needs.  "Junk" food actually becomes less appealing.  After a good workout, donuts, fried foods and Coke sound absolutely disgusting to me.  Instead I grab a Gatorade, apple, or granola bar.  It's as if my body knows it needs healthy choices to refuel; it tells my brain, and I respond.  It's quite a fabulous cycle.  When you are physically active, eating healthy becomes much easier.  Instead of a burden, it becomes more of a pleasure, and a choice you make because you want to, not because you "have" to.

2. Exercise alters your perspective on eating.  As you engage in physical activity on a regular basis, and reap its benefits, it will only motivate you to eat healthier too!  Fitting into your old clothes, having more energy and less stress, can really be great motivators!  On the contrary, when you choose to remain inactive, "junk" food sounds fantastic and seems to fit your lifestyle just fine.

3. When you are physically active, you experience the consequences of bad food.  Sure, you can eat greasy french fries and a big bowl of ice cream before a run or exercise session, but you're going to pay for it!  One session full of stomach cramps, low energy and dehydration, and you'll probably think twice about what you eat before your next workout.

Your health is kind of a package deal.  What package will you choose?

Tuesday, April 19, 2011

**Blog Update**

Hey there friends,

In order to keep my priorities in line, and my sanity in tact, I have decided to not post fit tips every single week day.  From here on out, I will still post regularly as I have the time to do so.  If you stumbled upon this blog, or even if you are a regular reader, please browse around and check out some of the 64 fit tips that I have already posted.  For your convenience they are categorized into, Aerobic Exercise, Nutrition, Perspective, Recipes, Running and Strength Training.  You can find the posts arranged by topic directly under my picture and profile.

Have a great week!

Because of Awesome Jesus,

Sara

Monday, April 18, 2011

Tip #64: Beware of Empty Calories!

Empty Calories: High energy food with LOW or NO nutritional value.

This typically includes foods with lots of sugar/sweetners and/or foods with a large amount of fat/oil in them.  The problem?  When you consume large amounts of empty calories, they fill you up while offering you, your body and your health...nothing.  Well except perhaps a headache, low energy, and a few extra pounds!

I wish I could offer you a full list of all of the foods that have empty calories, but there are just too many.  The foods that will usually fill you up but leave you nutritionally empty are bakery items, candy, soft drinks, alcoholic beverages, highly processed foods, and refined grains (white bread/pasta, etc.).  There are more, but these are the biggies.

This may come as bad news to you if these foods comprise the bulk of your diet.  However I want to encourage you to take it as good news, because perhaps you can start making some changes today.  After looking at that list, you may wonder, what's left to eat???  I'll tell you.  Fruit, vegetables, whole grains, lower fat dairy, and lean proteins.  Give some of those a try this week.

I do realize that Easter is coming up and that many of your homes will be filled with a plethora of empty calories (CANDY!!!).  As a human being I also realize that completely cutting all empty calories from your diet is darn near impossible.  Eat empty calories in moderation, and make wise and intentional choices when you chow down.

Friday, April 15, 2011

Tip #63: Give Running a Try

I received the following message from a friend this week:

"When can you call yourself a "runner?"
When you have run a race? When you are on a track team? When you have run for a certain number of days, weeks, months?

Or is it when you start liking it? When You buy a running magazine? When you go outside and think how great the weather is for a run? This actually happened to me this week. It was Overcast and slightly drizzly, with a nice breeze. I hurried to do my housework so I could do a run in it. Its happening again today as the sun is shining, it'd warm but not hot, birds are chirping, slight breeze is blowing. Can't wait to get out on that trail."



My friend is new to running and started doing it to lose some unwanted pounds and get in shape.  She started out very slowly and conservatively, and as you can tell, has discovered the joy of running.  So Jennifer, to answer your question, YOU are a runner.  Exercise, especially running, is often viewed as a burden, a pain, and even a punishment.  But once you get out and actually start doing it on a regular basis, you really can begin to enjoy running.


Running is a source of stress-relief, alone time, challenge, prayer and exhilaration for me.  If given a chance, your once enemy, can transform into a faithful friend.  Running is cheap (you only need good shoes), it can be done anywhere, and it is the fastest way to burn calories and lose weight.  So, I know I'm biased, but give running a chance.  I'm glad Jennifer did; and I think she is too.

Thursday, April 14, 2011

Tip #62: Skip the White, and go for Whole Wheat

White bread, white noodles, white flour...if any of those are a major part of your regular diet, it's time to make the switcheroo.  Switching to whole wheat may sound like a drastic step, but it's important and worth your effort.  Even if you start switching some of your white flour foods to whole wheat, it can really make a difference in your health.

White flour is bleached, highly processed, and may leave you hungry, malnourished, and constipated!  It is made with only one part of of the seed, leaving out the very most nutritious parts, the embryo and the bran.  This means that when you consume white flour foods, you are missing out on a plethora of vitamins, minerals (and nutritional value overall) that you could be eating in the same amount of calories of whole wheat foods.  Consuming refined carbohydrates, like white flour foods, leads to energy crashes, feelings of lethargy, and weight gain.  Blah.  White flour foods are not prime fuels for your body.

This may be a big change for some of you, so start small if you need to.  When you make pasta, buy one box of white and one box of whole wheat, and mix them together.  When you make pancakes, muffins, cookies and breads, make them with 1/2 whole wheat and 1/2 white flour.  For your sandwich bread however, try to make the full switch to 100% Whole Wheat.  Look at the ingredients, because Whole Wheat flour must be the first ingredient.

This is a practical step you can make right away in your home that will affect you and your family in a most pleasant way.  Oh, and don't worry if it takes a while for your tastes buds to adjust, I'm still trying to sneak more and more whole wheat into my family's pancakes.  When I do it gradually, they don't seem to notice. ;)

Wednesday, April 13, 2011

Tip #61: A Body Can Be Trained

When the subject comes up that I run, I can't tell you how many times I have heard, "I can barely make the trip to my refrigerator and back!", as the response.  Ha ha ha ha ha ha!  Okay, now that we've got our giggles out, let's look at what that response really means.  What that person is really saying is, "I am not in shape, I can't be in shape, and so I will use this response as an excuse for my inactive lifestyle."  Or...something like that.

A body can be trained my friends.  You're body can be trained.  When I started back into running about 5 months after our 3rd child was born, I could barely eek out 2 miles at 8:40 pace.  And it hurt, bad.  It was actually quite miserable.  But after only about 6 weeks of consistently running about 3 times per week, I was running 3, 4 and 5 mile runs at an 8 minute pace or less.  The actual pace that I ran is not important, what's important to note is how my pace and distance both improved over a relatively short period of time, just by making an effort, being consistent, and not quitting.

1. Make an effort:  Take the first step and start exercising.  Stop making excuses.  You don't need to be an athlete; you just need a heart and two legs.

2. Be Consistent:  Make a decision to exercise at least 2-3 times per week (or more if you have time).  Make it part of your weekly schedule.  Taking a week or two off, can really set back your fitness, and sometimes force you to start over again--the very hardest part!  By staying consistent, your exercise sessions will only get easier and more comfortable as you get more fit!

3. Don't quit:  Especially at the beginning!  The beginning of exercise is the worst.  You're out of shape, your body is sore and has various aches.  People get fooled and think this is how exercise will always be.  If you just press on, you will be rewarded with a sweet prize.  The prize of being able to actually enjoy exercise, not be sore all of the time, and to be encouraged by your progress.

Your body was made for so much more than just making a trip to the refrigerator and back.

Tuesday, April 12, 2011

Tip #60: Chop, Chop!

If you struggle with eating a substantial amount and fruits and veggies, you are not alone.  It's not even that they're not delicious, it's just that well, some of them can be kind of inconvenient.  I deal with this issue not only with myself, but also with our 3 young children.  If I'm rushing out the door to get my oldest to soccer practice, wrestling my 21 month old off my leg, and trying to get drinks for all 3...I'm going to be a lot more likely to grab some pre-packaged sugary granola bars, then I am carrot sticks.  Not that granola bars are bad, but we're talking about trying to get in more fruits and veggies here.

My suggestion?  Make your own pre-packaged snacks.  Take just 15 minutes one night this week to make it happen.  Get out a cutting board, a good knife, some baggies (my husband makes fun of me for calling them that) and some of your favorite raw fruits and veggies.  For me, this would mean carrots, cucumbers, cherry tomatoes, blueberries, strawberries, pears, and apples (fuji)...for now at least.  Cut up several serving size portions and bag 'em up!  Place them conveniently in your refrigerator, ready to grab, the next time you are needing a quick snack.  They'll be better for you, and equally as convenient as the bag of chips sitting in your pantry.  Snack on!

Monday, April 11, 2011

Tip #59: Don't Compartmentalize your Health

Faith.  Family.  Home.  Work.  Health.  Friends.  Fun.  Recreation.  Hobbies.  Helping Others.  Sometimes, this is how we think of the "categories" of our lives.  But this way of thinking is faulty.  The categories of your life cannot be separated; for even if you try, they all seep into one another.  This holds true for your health.

Trying to segment your health as a separate entity, typically leads to...neglecting it.  Either neglecting it, or getting burned out on trying to work on it.  You must realize that your health affects and is affected by, most everything else in your life.  Your energy levels, your depression, your sicknesses and diseases, your ability to do normal daily tasks, your ability to care for those you love, the way you spend your money and resources...so many things affect and are affected by the way you care for your self.  How in the world can we try to separate it from the rest of our life?  We can't.

Making healthy food choices and being active is NOT just for personal trainers, athletes, and health nuts!  It's important for you, and it's important for me.  Why?  Because it matters.  It affects you, your life, and everyone around you.

Some of my readers may get fed up with these impractical posts, but many of you struggle with living a healthy lifestyle because you don't think it's worth it.  Or perhaps you think that taking care of yourself is merely a surface level issue, and I'm here to remind you that it's not.

You don't have to be extreme by going on a major diet, and hitting the gym every day.  Simply start with, caring.  Caring about what you put in your mouth, and what you do with your body.  That's a major step in the right direction.  Hey, and if you're feeling really motivated, you can join me every day on this blog and follow the tips to gradually transform your lifestyle into a healthy one.  That's what I'm here for.

Friday, April 8, 2011

Tip #58: When you're tight on time, ramp it up!

Busy, busy, busy; we're all so busy.  If you only have a limited amount of time to fit in exercise, make those sessions count!  Your exercise intensity is more important then even your exercise duration or frequency.  According to the American College of Sports Medicine, exercise intensity is the most important variable in maintaining or improving your fitness level.

So how can you ramp up your exercise sessions?

1. Interval training (Tip #38: FAST, SLOW, REPEAT)
2. Simply increase your speed
3. Do a tempo walk or run: Warm up by walking/running slowly for a few minutes.  Walk or run the middle portion at a more intense speed.  Cool down by walking/running slowly for a few minutes.
4. Hills!  If you are outside, find a substantial hill and do hill repeats, by running up and jogging slowly down. Repeat 5-10 times.  The same can be done with walking.
5. Start slow and gradually get faster.  Start your walk/run at a relaxed/moderate pace, gradually get faster every 5 minutes or so.

Even if you can only afford to spare 20 minutes for exercise in a day, get the most bang for your buck by incorporating one of the above into your workout.  You'll end up burning the same amount of calories you would have burned by just walking/running at a moderate pace for 30-45 minutes!  Not only that, but these more intense workouts will help maintain and improve your fitness level.  So come on, try it.  You can spare 20 minutes, right?

Thursday, April 7, 2011

Tip #57: Coupons don't make food good for you

While creating my family's meal plan for the week, and attempting to save us some money with coupons, I noticed that many of the coupons out there are not so great.  Some of the ecoupons I came upon tonight included cookie dough, crescent rolls, pizza rolls, toaster strudels, cinnamon rolls, and a bunch of sugary and brightly colored cereals.  I am all for saving as much money as possible on our grocery bill, but not at the expense of compromising my family's health.  I am definitely pro-coupons, and I use them regularly, but not for unhealthy things that I don't need to bring into my house.  We are to be good stewards of our money AND our bodies.

If you are a family that is struggling severely financially, and are able to get food via coupons for little or no cost, then by all means, eat it!  We have to eat to live, and unhealthy food is better then no food.  But, if you are able to make choices in the food you eat, choose wisely.  Bringing home 8 boxes of pizza rolls for $1 may sound like a great deal, but your health is going to be the one paying for it in the long run.

Wednesday, April 6, 2011

Tip #56: Go brush your teeth

Hopefully this is something you are already doing. :)  But what you may not know is that people who brush their teeth and floss on a regular basis, as well as get dental check ups every 6 months, have lower incidences of heart disease, diabetes, and even dementia!  They also have better blood circulation, men have a better sperm count, and of course they all have better dental health.

Another exciting and perhaps surprising benefit of regular teeth brushing and good dental health is weight loss and healthy weight management!  Who knew?  Brushing your teeth immediately after a meal can help prevent you from excessive snacking or over eating.  If you don't already, you may consider brushing your teeth after lunch; or when you are having an unhealthy craving and/or are already full.  Just be sure to use soft bristles, and do not over brush.  You don't want to make your gums bleed!  There is nothing healthy about that.

So, if it's been a while since you've visited the dentist, let me encourage you to make an appointment this week; and don't forget to brush!


Tuesday, April 5, 2011

Tip #55: Food is Fun AND Fuel

You've all seen it happen.  The 5 year old who has had a few too many juice boxes, cupcakes and cookies all in one day.  Hyper, hyper, hyper and...CRASH.  Why?  Because the food we eat is not only meant to please the palate, but also to fuel our complex bodies.  If the fuel you are putting into your body has little nutritional value and/or is chalk full of highly processed ingredients, fat and sugar, you can expect your body to do the same as that little 5 year old's; crash.  Crash or drag or struggle or not thrive, however you want to say it, it's not fun, and it's not healthy.  But listen, there can and should be a balance in the food you eat.  It should be fun and fuel.

Along with being fuel for your body, food is a blessing and should be enjoyed!  Keep your food fun by making your food taste good, trying new foods, and treating yourself now and then.  Also keep in mind that your food is fuel, and that what goes into your mouth will affect your mood, energy level, productivity, immune system, and your overall health.

Food provides us with both pleasure and nutrition.  Enjoy your food, keeping in mind that it truly has two purposes.

Monday, April 4, 2011

Tip #54: Bake and Release!

I come from a long line of excellent bakers.  Bakers of cakes, pies, breads, and especially cookies!  In fact, my mom may make the best cookies in the universe.  She passed this trade on to me, and I can make some pretty darn good treats myself.  The problem is, once I've baked 3 dozen cookies, and after a few have been eaten, they continue to stick around my kitchen; beckoning me..."Sara, Sara...just eat 2 more; c'mon, I'm your favorite."  Seriously, they talk to me.  I'm sure of it.

So, in my attempt to enjoy a treat without gaining 5 pounds in one day, I've come up with a concept; Bake and Release.  When you bake a cake, a batch of cookies, or any other treat, keep a few for you and/or your family to enjoy, and then pass the rest on.  Giving a few treats to another person or family can really make someone's day.  Just remember not to give them too many--you need to care about the health of others also!  Bless a few people if you have enough to go around.  With this plan, you can enjoy your favorite treats, IN MODERATION, and at the same time brighten somebody else's day, by showing them you care.  As a mother of 3 children ages 6 and under, the wife of a pastor, a part-time personal trainer, and a blogger, I'm always a fan of multi-tasking!  Caring for my health, and caring for others at the same time; sounds like a good deal to me.

Friday, April 1, 2011

Tip #53: Don't tempt yourself!

I am not going to pretend that I have super will power, or that I am a health nut who never eats fat, sweets, or fried foods, because I'm not.  I'm just not that strong.  And that is exactly why I must recognize my weaknesses, and then be proactive about not putting those weaknesses in my path.  If I kept Doritos, Coke, and Oreos in my house, I'd probably eat them!  But the fact is, I don't; therefore I don't eat those things.  It's really quite a very simple concept.

If you keep a bunch of junk and processed foods in your home you'll probably eat them!  Stop setting yourself up for failure, and replace your "junk" with healthier foods that you can feel good about.  Instead of having indulgent foods as part of your regular diet, only buy one or two of your favorites.  There's nothing wrong with having a treat now and then, but let your treat truly be a treat, and not the norm.