[Exerpt from Justeina's book Fitness By Faith]
Are you familiar with the “do it yourself” stores such as the IKEA store? These stores sell home furnishings at very reasonable prices. The reason they are able to sell their merchandise at a cheaper rate is because all of their items require assembly once you get them home. They give you a box with the instructions and all the materials and you have to take the furniture home and assemble it yourself. I’m sure most of you have gone to a store looking for furnishings and you look at the display and it looks so great and you can already picture right where you want it to go in your home, so you grab the slip of paper with the merchandise number on it, you take the slip to the sales associate, pay for the item and in return they give you a flat box full of small parts and pieces and just expect you to figure it out on your own. As much as you try begging them to just sell you the display, they aren’t going to give in. If you want the piece of furniture you are going to have to do the work of assembling it all on your own.
My husband and I experienced this recently because we had a new baby on the way. We needed furniture for the new nursery; so we made a trip to the store and picked out different pieces of furniture for our baby’s room. The displays looked great and I knew right where I wanted to put each piece. Of course what we made it home with was not the beautiful put together displays. It was four different flat boxes full of little (and I do mean little) parts and pieces that we would have to assemble. By “we” I of course mean my husband, and it ended up taking Kyle over five hours to put just one dresser together. I am sure he would want you to know that it wasn’t because he didn’t know what he was doing. It was simply because assembling the pieces of furniture took lots of time and lots of work!
You know, God does the same thing to you and me. He prepares for us different packages requiring assembly throughout life and then asks us to put them together. There is a good example of this in the lives of David and Solomon. In 2 Samuel 7 David decides he is going to build a temple for the Lord to dwell in. God tells David that he doesn’t want him to build it, but that he has plans for David’s son Solomon to build the temple. In fact, God was telling David I’ve never asked you to build the temple for me. I didn’t give you a temple package. I am giving it to your son Solomon.
In 1 Chronicles 28 at the end of David’s reign he charges his son Solomon with what God has called him to do. Solomon finds himself as King in place of his father David. As he steps into his new position, David hands him a package that should have read, “assembly required”. David handed over all of the parts and pieces that were needed to build the new temple for God to dwell. He gave him all the instructions for every detail of the plan. As David hands him the package he tells Solomon to “Be strong and courageous, and do the work. Do not be afraid or discouraged, for the Lord God, my God is with you…” I am sure that Solomon would have much rather just received the display. He would have rather stepped into his position of King with the temple already built. But that wasn‘t God‘s plan for his life. God wanted him to go through the process of building it.
The same is true for you and me today. It was and is very necessary that God takes us through the process of building a healthy lifestyle. He will drop off a full package for you. It will soon have every part, piece, instruction, and tool needed to build it. Now hear God‘s voice declaring over your life today, “Be strong and do the work.” In 1 Chronicles 28:20 it says that God would not fail or forsake Solomon until all of the work for the temple was finished. It didn’t mean that God was going to leave as soon as the work was done; it just meant that God would see the work through until completion.
More info on Fitness By Faith
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Listen in to this radio interview Justeina did with Live Powerfully Now Ministries today! Topic is weight loss, fitness, and healthy living! You won't want to miss it!
Visit this link: LPN Radio
Enjoy!
Visit this link: LPN Radio
Enjoy!
Category:
encouragement,
health
0
comments
One of the most important ways that you and I will find ourselves being able to operate our lives full of balance, moderation, discipline, and self-control is by adopting a very simple principal and that is “putting first things first”. Proverbs 24:27 in the Amplified Bible tells us, “[Put first things first.] Prepare your work outside and get it ready for yourself in the field; and afterward build your house and establish a home.” What’s it talking about? Priorities. It is teaching us the principal of prioritizing our lives. What we have to understand, especially as women, is that we cannot have one thousand different priorities each day and expect to do them all and do them all well.
One of the greatest obstacles for those who want to live a healthier lifestyle will always be having enough time. Most people just don’t feel like they have enough time to do what it takes to be healthy. They don’t have the time to plan meals and shop for healthy foods. They don’t have the time to cook and prepare healthy meals at home. They don’t have the time to go to the gym and exercise. The can’t seem to get to bed at a decent hour. They simply don’t feel like they have the time. The problem with that is that each one of us has exactly the same number of hours, minutes, and seconds in each day. So how is it that others find time to live healthy and you can’t?
Please understand that I am very sensitive and aware to the fact that some of us have more challenges than others. You may be a single parent or have a special need in the family. There are exceptions that can cause finding the time to be a real challenge. But it doesn’t change the principal that applies to each of us and that is that we need to take a good hard look at our priorities. What are your priorities? Is living a healthy lifestyle a priority to you? Is honoring God with your body a priority to you? What about losing weight, is that a priority to you?
I am not at all suggesting that eating healthy and exercising should be your number one priority in life. That wouldn’t be what scripture suggests either. But it more than likely should fall higher on your priority list than it currently may. It is so easy for us to put the needs of our spouse, children, career, and community before our own. And we do have responsibility in these areas. But you have to remember that if you aren’t making your own health and rest a priority, you won’t be in any shape physically to be there for your other responsibilities and it will make them that much more demanding on you.
I often think about the moms I know. They are in a constant struggle with feeling exhausted, stressed out, overwhelmed and frankly burned out with the demands of their children, home, and job. A large part of that is due to the fact that they are eating poorly, not getting any exercise, not sleeping enough, not spending time alone with God and his word, and not prioritizing their day’s activities. Of course they are going to feel physically exhausted and worn out….who wouldn’t?
God has given each of us 24 hours every single day. He expects us to approach those hours with mindfulness, eagerness, and diligence to use every one of them for his glory. If you aren’t sure what God would have you prioritize in your day, Proverbs 16:3 (AMP) tells you that you should “roll your works upon the Lord [commit and trust them wholly to Him; He will cause your thoughts to become agreeable to His will, and] so shall your plans be established and succeed“. What’s it saying? It is saying you should ask God! Roll your day on him and ask him for wisdom. The proverb says that as you do that, God will cause your thoughts to become agreeable to His will and your plans shall not just be established, but they shall SUCCEED! Make living a healthier lifestyle a priority...you are so worth it!
Taken From Justeina's book Fitness By Faith More Info Here
One of the greatest obstacles for those who want to live a healthier lifestyle will always be having enough time. Most people just don’t feel like they have enough time to do what it takes to be healthy. They don’t have the time to plan meals and shop for healthy foods. They don’t have the time to cook and prepare healthy meals at home. They don’t have the time to go to the gym and exercise. The can’t seem to get to bed at a decent hour. They simply don’t feel like they have the time. The problem with that is that each one of us has exactly the same number of hours, minutes, and seconds in each day. So how is it that others find time to live healthy and you can’t?
Please understand that I am very sensitive and aware to the fact that some of us have more challenges than others. You may be a single parent or have a special need in the family. There are exceptions that can cause finding the time to be a real challenge. But it doesn’t change the principal that applies to each of us and that is that we need to take a good hard look at our priorities. What are your priorities? Is living a healthy lifestyle a priority to you? Is honoring God with your body a priority to you? What about losing weight, is that a priority to you?
I am not at all suggesting that eating healthy and exercising should be your number one priority in life. That wouldn’t be what scripture suggests either. But it more than likely should fall higher on your priority list than it currently may. It is so easy for us to put the needs of our spouse, children, career, and community before our own. And we do have responsibility in these areas. But you have to remember that if you aren’t making your own health and rest a priority, you won’t be in any shape physically to be there for your other responsibilities and it will make them that much more demanding on you.
I often think about the moms I know. They are in a constant struggle with feeling exhausted, stressed out, overwhelmed and frankly burned out with the demands of their children, home, and job. A large part of that is due to the fact that they are eating poorly, not getting any exercise, not sleeping enough, not spending time alone with God and his word, and not prioritizing their day’s activities. Of course they are going to feel physically exhausted and worn out….who wouldn’t?
God has given each of us 24 hours every single day. He expects us to approach those hours with mindfulness, eagerness, and diligence to use every one of them for his glory. If you aren’t sure what God would have you prioritize in your day, Proverbs 16:3 (AMP) tells you that you should “roll your works upon the Lord [commit and trust them wholly to Him; He will cause your thoughts to become agreeable to His will, and] so shall your plans be established and succeed“. What’s it saying? It is saying you should ask God! Roll your day on him and ask him for wisdom. The proverb says that as you do that, God will cause your thoughts to become agreeable to His will and your plans shall not just be established, but they shall SUCCEED! Make living a healthier lifestyle a priority...you are so worth it!
Taken From Justeina's book Fitness By Faith More Info Here
Category:
encouragement,
health
0
comments
Eat more Carbs? Doesn't that seem to go against any weight loss plan? It's actually a great weight loss tool in the right types and amounts. In contrast to simple carbohydrates, complex Carbohydrates are long chains of sugars that form starches. They yield nutrients that your body can put to good use. They are often high in fiber, vitamins and minerals which make them more filling and more satisfying. You can find complex carbohydrates in whole grain breads and cereals, brown rice, whole wheat pasta, beans, vegetables, and fruits. When fruits and milk are eaten in a natural form they are considered a complex carbohydrate. A piece of fruit eaten in its natural form offers fiber in addition to the fruit sugars and milk in its natural form offers protein in addition to the milk sugars.
When choosing a complex carbohydrate you will want to be sure it is a whole grain. Meaning that what you are getting is the “whole” piece of the grain and it hasn’t been refined. All grains start out as a “whole” grain. If they “refine” it during milling it means they have put the grain through a process that strips all but the endosperm portion of the grain, leaving a white, nutrient-poor, refined flour. You can find this refined flour in white bread, crackers, cookies and many other processed foods. The problem with refining the grain is that you strip it of all the fiber and nutrients contained in the whole grain. Sometimes you will find that they have “enriched” the flour by adding back iron, thiamine, niacin, riboflavin, and folic acid. There are still many nutrients missing and you don’t get the fiber which is one of the most important parts of eating carbohydrates.
Research shows that when you eat whole grains high in fiber you can reduce risk of heart disease, lower cholesterol, lower blood pressure, prevent or improve diabetes, improve weight control, prevent and fight cancer, and improve digestive health. If I offered all of this to you in just one pill a day, I have a feeling you would take it! I can offer this to you, by you committing to eating the right amounts of whole grains, fruits, and vegetables everyday! Make sure you check the label for 100% whole wheat or 100% whole grain. Stay away from labels that read “refined”, “white”, or “enriched”.
Besides not getting the right kind of carbohydrates, getting the right amount has been an issue in our society. Our culture has run into portion distortion. If you compare a portion size today to 20 years ago you would find it has at least doubled or tripled in size. We have made carbohydrates out to be the culprit for all of our weight gain, but in reality we just aren’t eating the right ones in the right amounts. Remember it’s about quantity and quality. Don’t forget that any excess of calories regardless if it’s from carbohydrates, fat, or protein will make you gain weight.
The dietary guidelines describe a serving of carbohydrates as 1 slice of 100% whole wheat bread, 1 cup of 100% whole grain cereal, ½ cup of whole grain hot cereal such as oats, ½ cup of rice, and ½ cup of pasta. Depending on your body’s calorie needs, you should aim for anywhere between 3-6 servings of grains per day. In addition to that you should aim for 5 servings of fruits and vegetables per day.
The thing that makes whole grains a much better choice than white bread, white rice, or white pasta is that they have more fiber. Fiber is a term used to describe the part of a food your body cannot digest. It can be found in whole grains, fruits, vegetables, beans, nuts, and seeds. These foods high in fiber are usually low in calories, low in fat, and high in vitamins and minerals. So what’s the big deal about fiber?
• Fiber is thought to reduce the risk of heart disease. Each year 1 in every 3 women will die of heart disease. Research shows that a diet rich in fiber, low in fat and high in physical activity can help reduce the incidence of heart disease.
• Fiber can play a role in lowering blood cholesterol.
• Fiber can play a role in lowering high blood pressure.
• Fiber helps you feel fuller for a longer period of time, and can play a role in weight loss and improving or preventing diabetes.
• Fiber aids in proper digestion by resulting in a softer and larger stool. Because of this fiber can also play a role in improving symptoms of irritable bowel syndrome and preventing colon cancer.
Women should get 25-30 grams of fiber per day, and men should get 35-40 grams per day. You should increase your fiber intake at a gradual pace until you get to the recommended amount per day. Work first on increasing your fruits and vegetables. Make it your goal to get 2 cups of fruit and 2 ½ cups of vegetables everyday. Be creative in adding fruits and veggies to all your meals and snacks. Make sure to always choose 100% whole wheat or whole grain breads, pastas, cereals and brown rice. Add beans, nuts and seeds to your meals and snacks. Ground flax seed is also another great source of fiber, just sprinkle a tablespoon on your cereal or yogurt. A combination of whole grains, fruits, and vegetables could be just what the doctor ordered to turn your health around and help you loose that weight!
Justeina Brownlee
(Taken from her book Fitness By Faith)
Order her book or check out more about Fitness By Faith
When choosing a complex carbohydrate you will want to be sure it is a whole grain. Meaning that what you are getting is the “whole” piece of the grain and it hasn’t been refined. All grains start out as a “whole” grain. If they “refine” it during milling it means they have put the grain through a process that strips all but the endosperm portion of the grain, leaving a white, nutrient-poor, refined flour. You can find this refined flour in white bread, crackers, cookies and many other processed foods. The problem with refining the grain is that you strip it of all the fiber and nutrients contained in the whole grain. Sometimes you will find that they have “enriched” the flour by adding back iron, thiamine, niacin, riboflavin, and folic acid. There are still many nutrients missing and you don’t get the fiber which is one of the most important parts of eating carbohydrates.
Research shows that when you eat whole grains high in fiber you can reduce risk of heart disease, lower cholesterol, lower blood pressure, prevent or improve diabetes, improve weight control, prevent and fight cancer, and improve digestive health. If I offered all of this to you in just one pill a day, I have a feeling you would take it! I can offer this to you, by you committing to eating the right amounts of whole grains, fruits, and vegetables everyday! Make sure you check the label for 100% whole wheat or 100% whole grain. Stay away from labels that read “refined”, “white”, or “enriched”.
Besides not getting the right kind of carbohydrates, getting the right amount has been an issue in our society. Our culture has run into portion distortion. If you compare a portion size today to 20 years ago you would find it has at least doubled or tripled in size. We have made carbohydrates out to be the culprit for all of our weight gain, but in reality we just aren’t eating the right ones in the right amounts. Remember it’s about quantity and quality. Don’t forget that any excess of calories regardless if it’s from carbohydrates, fat, or protein will make you gain weight.
The dietary guidelines describe a serving of carbohydrates as 1 slice of 100% whole wheat bread, 1 cup of 100% whole grain cereal, ½ cup of whole grain hot cereal such as oats, ½ cup of rice, and ½ cup of pasta. Depending on your body’s calorie needs, you should aim for anywhere between 3-6 servings of grains per day. In addition to that you should aim for 5 servings of fruits and vegetables per day.
The thing that makes whole grains a much better choice than white bread, white rice, or white pasta is that they have more fiber. Fiber is a term used to describe the part of a food your body cannot digest. It can be found in whole grains, fruits, vegetables, beans, nuts, and seeds. These foods high in fiber are usually low in calories, low in fat, and high in vitamins and minerals. So what’s the big deal about fiber?
• Fiber is thought to reduce the risk of heart disease. Each year 1 in every 3 women will die of heart disease. Research shows that a diet rich in fiber, low in fat and high in physical activity can help reduce the incidence of heart disease.
• Fiber can play a role in lowering blood cholesterol.
• Fiber can play a role in lowering high blood pressure.
• Fiber helps you feel fuller for a longer period of time, and can play a role in weight loss and improving or preventing diabetes.
• Fiber aids in proper digestion by resulting in a softer and larger stool. Because of this fiber can also play a role in improving symptoms of irritable bowel syndrome and preventing colon cancer.
Women should get 25-30 grams of fiber per day, and men should get 35-40 grams per day. You should increase your fiber intake at a gradual pace until you get to the recommended amount per day. Work first on increasing your fruits and vegetables. Make it your goal to get 2 cups of fruit and 2 ½ cups of vegetables everyday. Be creative in adding fruits and veggies to all your meals and snacks. Make sure to always choose 100% whole wheat or whole grain breads, pastas, cereals and brown rice. Add beans, nuts and seeds to your meals and snacks. Ground flax seed is also another great source of fiber, just sprinkle a tablespoon on your cereal or yogurt. A combination of whole grains, fruits, and vegetables could be just what the doctor ordered to turn your health around and help you loose that weight!
Justeina Brownlee
(Taken from her book Fitness By Faith)
Order her book or check out more about Fitness By Faith
Category:
encouragement,
health
1 comments
“Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God-this is your spiritual act of worship.”
Romans 12:1 NIV
When you read through Romans 12:1 you will find that we are told to present or offer our bodies as living sacrifices. The Greek transliteration for the word present is Paristemi and it means to set at hand, to provide, to place at one’s disposal, to offer, to be present, to stand ready. The Greek transliteration for the word living is Zao and it means to live, to breath, be among the living (not lifeless and dead), to be in full vigor, be fresh, strong, efficacious, active, powerful, and efficient. This passage is telling us that we are to place our selves at God’s disposal, standing ready as a fresh, strong, active, and powerful sacrifice. We are to be in full vigor! That is in full: vitality, strength, energy, robustness, power, potency, exuberance, dynamism, heartiness, and drive.
Seeing this definition has given me a whole new perspective on what God is looking for in a living sacrifice. Take another look; do these words describe the body that you offer God each day? Paul said to offer our bodies as a living sacrifice, not a lifeless and dead one. The opposite of someone in full vigor is someone that is lethargic, feeble, and weak. To tell you the truth, I can think of many times that I have had to offer myself as a lethargic, feeble and weak sacrifice because of my own failure and neglect to take care of my body. Not eating the right foods, not getting enough sleep, not exercising. Our hearts and minds need to be stirred to see that as far as it is up to us we need to take care of our bodies and stand ready to offer them to God full of strength, energy, power, and vitality to carry out his purpose. Paul teaches us this very same concept in Romans 6:13. He says, “Do not offer the parts of your body to sin, as instruments of wickedness, but rather offer yourselves to God, as those who have been brought from death to life; and offer the parts of your body to him as instruments of righteousness.”
Again allow me to highlight some of the words for you from the original language. When he says to “offer the parts of your body to him as instruments of righteousness”, we find that we are to Paristemi (to place at God’s disposal) our bodies as Hoplon (a tool or weapon) of Dikaiosune (a condition acceptable to God; integrity, virtue, purity of life, rightness, correctness of thinking, feeling, and acting). Sounds a lot like what Paul was saying in Romans 12:1 doesn’t it?
He is saying to hand over your body as a weapon or tool that God can use for his glory. I desperately want to be a powerful weapon for God’s kingdom. Although it isn’t only about your physical state, some of your effectiveness in the kingdom of God can be dependent on you being full of strength, energy, and vigor. If you have experienced a physical handicap or ailment please be aware that God still wants you to be full of strength, energy, and vigor as far as it depends on you. I am not talking about those things that you have no control over. I am talking about those areas that you know are directly related to the effort and priority you put into taking care of your physical body and health.
All of us need to do what we are physically capable of doing and God will honor it and use it! He just needs our willingness. Working in a gym I see many people come in that are restricted to a wheel chair. They come in and do what they can do to stay healthy. Remember God is looking at our hearts. We can ask God to breathe a fresh breath of exuberance and drive into our hearts that would give us a desire to strive at offering him our body full of vigor, energy, and strength. A body that is holy and pleasing to him as our spiritual act of worship. To offer him a living sacrifice.
xoxo,
Justeina
Romans 12:1 NIV
When you read through Romans 12:1 you will find that we are told to present or offer our bodies as living sacrifices. The Greek transliteration for the word present is Paristemi and it means to set at hand, to provide, to place at one’s disposal, to offer, to be present, to stand ready. The Greek transliteration for the word living is Zao and it means to live, to breath, be among the living (not lifeless and dead), to be in full vigor, be fresh, strong, efficacious, active, powerful, and efficient. This passage is telling us that we are to place our selves at God’s disposal, standing ready as a fresh, strong, active, and powerful sacrifice. We are to be in full vigor! That is in full: vitality, strength, energy, robustness, power, potency, exuberance, dynamism, heartiness, and drive.
Seeing this definition has given me a whole new perspective on what God is looking for in a living sacrifice. Take another look; do these words describe the body that you offer God each day? Paul said to offer our bodies as a living sacrifice, not a lifeless and dead one. The opposite of someone in full vigor is someone that is lethargic, feeble, and weak. To tell you the truth, I can think of many times that I have had to offer myself as a lethargic, feeble and weak sacrifice because of my own failure and neglect to take care of my body. Not eating the right foods, not getting enough sleep, not exercising. Our hearts and minds need to be stirred to see that as far as it is up to us we need to take care of our bodies and stand ready to offer them to God full of strength, energy, power, and vitality to carry out his purpose. Paul teaches us this very same concept in Romans 6:13. He says, “Do not offer the parts of your body to sin, as instruments of wickedness, but rather offer yourselves to God, as those who have been brought from death to life; and offer the parts of your body to him as instruments of righteousness.”
Again allow me to highlight some of the words for you from the original language. When he says to “offer the parts of your body to him as instruments of righteousness”, we find that we are to Paristemi (to place at God’s disposal) our bodies as Hoplon (a tool or weapon) of Dikaiosune (a condition acceptable to God; integrity, virtue, purity of life, rightness, correctness of thinking, feeling, and acting). Sounds a lot like what Paul was saying in Romans 12:1 doesn’t it?
He is saying to hand over your body as a weapon or tool that God can use for his glory. I desperately want to be a powerful weapon for God’s kingdom. Although it isn’t only about your physical state, some of your effectiveness in the kingdom of God can be dependent on you being full of strength, energy, and vigor. If you have experienced a physical handicap or ailment please be aware that God still wants you to be full of strength, energy, and vigor as far as it depends on you. I am not talking about those things that you have no control over. I am talking about those areas that you know are directly related to the effort and priority you put into taking care of your physical body and health.
All of us need to do what we are physically capable of doing and God will honor it and use it! He just needs our willingness. Working in a gym I see many people come in that are restricted to a wheel chair. They come in and do what they can do to stay healthy. Remember God is looking at our hearts. We can ask God to breathe a fresh breath of exuberance and drive into our hearts that would give us a desire to strive at offering him our body full of vigor, energy, and strength. A body that is holy and pleasing to him as our spiritual act of worship. To offer him a living sacrifice.
xoxo,
Justeina
Category:
encouragement,
health
1 comments
I thought I would share some Fitness By Faith tips with you for a few weeks on my Monday Blog. Since Metabolism seems to be a hot topic, let's start there. Many of us have a sluggish metabolism because of lifestyle choices we are making. And you know how it feels when your metabolism is sluggish. You feel slow, hungry, tired, cranky, and groggy. You and I want our metabolism working as quickly and as efficiently as possible. There are a few things that we can do to rev up our metabolism so to speak and I thought I would share them!
1. Exercise
It's important to understand that exercise has a dramatic effect on metabolism. The more active you are the higher your metabolism will be. Of course that means the less active you are the lower your metabolism will be. The higher your metabolism is the greater amount of calories your body burns even while at rest. That means if you increase your metabolism you can increase the amount of calories your body is burning even while you are sleeping. Sounds like easy weight loss to me.
2. Eat Breakfast
Breakfast is one of the most important meals you can eat during the day. Think of it this way, you basically have been fasting all night long. Your metabolism has slowed itself down throughout the night because you haven’t been moving or taking in calories. The morning meal is what is going to “break the fast”. That’s why we call it breakfast. When you eat after getting up it will give your metabolism a boost and force it into action for the day. It’s like pouring fuel on a flame. The longer you wait to eat the lower your metabolism will stay. Which brings us back to one of our important keys for eating smart and that’s eating frequently. Start your day with breakfast and then continue to eat frequently throughout the day.
3. Drink plenty of water
I simply cannot stress this point enough. When people ask me what the weight loss miracle would be I tell them its water. Water plays a crucial role in weight loss, healthy living, disease prevention, and increasing your metabolism. It’s one of the simplest things for us to do yet the one that seems to be most left out. You have to become very intentional about making sure you are drinking enough water each and every day. Drinking water can increase your metabolism by up to 30%! That is going to burn a lot of extra calories.
4. Get enough sleep
I always laugh when people say to me that they can live off of 4 hours of sleep each night. What I want to say to them is “if you think you can survive on that little of sleep, do you have any idea how great you would feel if you got the right amount?” Most people are so used to getting too little sleep that they don’t even realize how negatively it’s affecting how they feel, not to mention how their body is functioning. Most people who are sleep deprived are also more likely to eat more throughout the day. You are tired and so you eat to try and stay awake. You also are more inclined to making poor food choices. Eating isn’t the answer to sleep deprivation. If you have problems sleeping at night there are a few things you can try. Reduce your stress, exercise during the day, turn the lights and noise down low in the evenings, and most importantly don’t drink caffeine in the afternoons or at night.
5. Move more often
This one is a little different than exercise. Exercise will consist of a specifically set apart time that you dedicate just to being active. But you can also be intentional about moving around more all day long. In other words don’t fight that poor old lady for the front parking spot. Go ahead and park at the back and make the walk into the store. When you are at work try taking the stairs more often or walking up and down the halls during breaks. If you have a job that requires you to stay seated most of the day make sure that you take moving breaks every hour. The more you fidget and move the higher your metabolism will be and the more calories you will burn. So go ahead and get moving, it’s what your body was designed to do!
I think these are very practical principals every single one of us can begin applying. So why delay…let’s start today!
Get more information on Fitness By Faith
Love,
Justeina
1. Exercise
It's important to understand that exercise has a dramatic effect on metabolism. The more active you are the higher your metabolism will be. Of course that means the less active you are the lower your metabolism will be. The higher your metabolism is the greater amount of calories your body burns even while at rest. That means if you increase your metabolism you can increase the amount of calories your body is burning even while you are sleeping. Sounds like easy weight loss to me.
2. Eat Breakfast
Breakfast is one of the most important meals you can eat during the day. Think of it this way, you basically have been fasting all night long. Your metabolism has slowed itself down throughout the night because you haven’t been moving or taking in calories. The morning meal is what is going to “break the fast”. That’s why we call it breakfast. When you eat after getting up it will give your metabolism a boost and force it into action for the day. It’s like pouring fuel on a flame. The longer you wait to eat the lower your metabolism will stay. Which brings us back to one of our important keys for eating smart and that’s eating frequently. Start your day with breakfast and then continue to eat frequently throughout the day.
3. Drink plenty of water
I simply cannot stress this point enough. When people ask me what the weight loss miracle would be I tell them its water. Water plays a crucial role in weight loss, healthy living, disease prevention, and increasing your metabolism. It’s one of the simplest things for us to do yet the one that seems to be most left out. You have to become very intentional about making sure you are drinking enough water each and every day. Drinking water can increase your metabolism by up to 30%! That is going to burn a lot of extra calories.
4. Get enough sleep
I always laugh when people say to me that they can live off of 4 hours of sleep each night. What I want to say to them is “if you think you can survive on that little of sleep, do you have any idea how great you would feel if you got the right amount?” Most people are so used to getting too little sleep that they don’t even realize how negatively it’s affecting how they feel, not to mention how their body is functioning. Most people who are sleep deprived are also more likely to eat more throughout the day. You are tired and so you eat to try and stay awake. You also are more inclined to making poor food choices. Eating isn’t the answer to sleep deprivation. If you have problems sleeping at night there are a few things you can try. Reduce your stress, exercise during the day, turn the lights and noise down low in the evenings, and most importantly don’t drink caffeine in the afternoons or at night.
5. Move more often
This one is a little different than exercise. Exercise will consist of a specifically set apart time that you dedicate just to being active. But you can also be intentional about moving around more all day long. In other words don’t fight that poor old lady for the front parking spot. Go ahead and park at the back and make the walk into the store. When you are at work try taking the stairs more often or walking up and down the halls during breaks. If you have a job that requires you to stay seated most of the day make sure that you take moving breaks every hour. The more you fidget and move the higher your metabolism will be and the more calories you will burn. So go ahead and get moving, it’s what your body was designed to do!
I think these are very practical principals every single one of us can begin applying. So why delay…let’s start today!
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Love,
Justeina
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