Whenever you think about changing something it may make your stomach hurt or make you exhausted just thinking about it. Right? I often think we feel that way when we know we need to make a change but its just not "worth it" enough for us yet. You know exactly what I mean by that I am sure. Doesn't mean you don't have a desire to make some changes or that you haven't already put out a little effort to start the process but you just are not fully invested. You may even feel like you are just too far gone with whatever it is you want to change for anything to make a difference.
I am here to tell you when it comes to your physical fitness and making any lifestyle changes one of the biggest barriers is figuring out how to make your heart feel like you are WORTH IT. Worth the effort, worth the tears you may shed, worth the hard work it will take, worth the things/people you may have to leave behind who try and sabotage you.
If you take a look at scripture you do not have to go far to find loads of inspiration that should get you heart fluttering just a bit. If you ever doubt how much you are worth and how loved you are look no further than God's word. These words will bring you life and transform it beyond what you can imagine if you really believe them. They will make you so full that your heart could burst. They will help you find your "WORTH IT" mentality you need to charge full steam ahead. I encourage you to look these up and dig deeper. Find more verses even if you need more proof how special you are. These barely scratch the surface. Pick a scripture that really speaks to you. One that represents freedom when you read it. One that releases you from the way things are now and opens up your eyes to what could be.
John 1:12 You are a child of God.
Isiah 61:10 You are clothed with righteousness of Jesus
Galatians 5:1 You are FREE
Romans 8:1 You are not condemned
2 Corinthians 5:17 You are a NEW creation
Ephesians 5:2 You are LOVED
(These scriptures are an excerpt from Open Your Bible. The current study I am working through with a ladies home bible study group)
I encourage you not to limit the scriptures. Don't change the words and put things in God's mouth that he is not saying. Sometimes we want to make the statements if and when statements. God doesn't love us in spite of who we are and what struggles we have. He loves us because of them and always will. He created YOU. He knows what you are made of good, bad and ugly. That should bring such freedom to your life and your journey. God is with you. He loves you and he does not want you to fail.
Whatever is holding you back from believing you are WORTH IT tonight I pray that you just hand that right on over to Jesus. Pick up his word and let it pour into your heart and renew your soul for the week ahead and let him write your glory story.
Monday, February 29, 2016
Saturday, February 27, 2016
Saturday Motivation
I posted this thought of Facebook last night so it is a bit of a spoiler but as we head into an absolutely beautiful weekend let's not forget to workout. Did you know that even 10 minutes of exercise can have major health benefits? Most studies that have been done show that what you do in 10 minutes can affect your body for up to an hour. Look it up. Do some research!
While it is generally recommended that you move up to 30 minutes a day at some point there is no rule that says you have to start there. Something is better than nothing where your cardiovascular activity is concerned. My rule of thumb is build gradually. Do 10 minutes a day for 30 days and then 20 minutes a day for 30 days and you get the idea. If you are going to make this a part of your daily lifestyle then you have many years to come of 30 minutes a day so starting on the low end for a few months is not going to hurt anything.
So, this morning that leaves us with an encouraging thought that we don't have to spend this whole beautiful day working out to see health benefits. Do not discount the power of a short workout. Get it done and move on with your day and if you say you cannot find 10 minutes then you seriously need to evaluate your "yes" items on the to do list. I guarantee this will have an impact on your day. It will wake up the muscles and will get those endorphins going. It will surely power you through what you need to do today.
Find a 10 minute activity you can do right now. After you read this pull up your 10 minute deal, grab your kids or a friend or just go by yourself and take a 10 minute walk through the neighborhood. Whatever it is just DO IT!!!! Start your day out the right way. If you need a FREE resource then go to YouTube and I suggest for beginners looking up Jessica Smith 10 minute workouts. There are at least 40.
Here is the 10 minute workout I just did and there is a USA article linked below too which you may have to copy and paste both to look up as I am still figuring this tech stuff out!
https://youtu.be/uMoXK7X17lo
http://usatoday30.usatoday.com/news/health/weightloss/2010-06-01-exercise-metabolism_N.htm
While it is generally recommended that you move up to 30 minutes a day at some point there is no rule that says you have to start there. Something is better than nothing where your cardiovascular activity is concerned. My rule of thumb is build gradually. Do 10 minutes a day for 30 days and then 20 minutes a day for 30 days and you get the idea. If you are going to make this a part of your daily lifestyle then you have many years to come of 30 minutes a day so starting on the low end for a few months is not going to hurt anything.
So, this morning that leaves us with an encouraging thought that we don't have to spend this whole beautiful day working out to see health benefits. Do not discount the power of a short workout. Get it done and move on with your day and if you say you cannot find 10 minutes then you seriously need to evaluate your "yes" items on the to do list. I guarantee this will have an impact on your day. It will wake up the muscles and will get those endorphins going. It will surely power you through what you need to do today.
Find a 10 minute activity you can do right now. After you read this pull up your 10 minute deal, grab your kids or a friend or just go by yourself and take a 10 minute walk through the neighborhood. Whatever it is just DO IT!!!! Start your day out the right way. If you need a FREE resource then go to YouTube and I suggest for beginners looking up Jessica Smith 10 minute workouts. There are at least 40.
Here is the 10 minute workout I just did and there is a USA article linked below too which you may have to copy and paste both to look up as I am still figuring this tech stuff out!
https://youtu.be/uMoXK7X17lo
http://usatoday30.usatoday.com/news/health/weightloss/2010-06-01-exercise-metabolism_N.htm
Friday, February 26, 2016
Friday Fast & Easy Meals- Mexican
One thing that I absolutely love is Mexican and we eat it at least once a week if not twice. If we go for twice I try and mix it up a little. So here is one option we love for healthier Mexican night. Eating healthier is all about keeping things you love in the mix but just tweaking them. Small changes especially with things you eat frequently can make a huge impact. This is fun, easy and cost effective.
Tasty Taco Bowls
1 lb lean ground turkey
Instant Brown Rice
Toppings: This is where you can really go awry so be careful!
Black Beans
Diced Avocado
Cheese
Diced onion
Salsa
Light Sour Cream
Tasty Taco Bowls
1 lb lean ground turkey
- after it is cooked season with homemade seasoning you can make it bulk and have on hand or make each time you use. Use just as much water as needed to get the seasoning blended well. Its usually about 1/2 cup water.
- If you want to add a little extra flavor I also like to add a small can of diced jalapenos and I use mild but you use whatever suits your family tastes best.
Instant Brown Rice
- I literally use the wal mart brand and for a family night do 2 cups of brown rice and it cooks up in the microwave quickly and tastes the same
Toppings: This is where you can really go awry so be careful!
Black Beans
- We use canned for convenience. We use black beans now in a lot of recipes and just as an easy side if nothing else comes to mind.
Diced Avocado
- Gives you the creaminess you would get from sour cream if you want to forgo that topping.
Cheese
- Go for a mixed taco blend or a Colby jack blend to give it a little more flavor with less. Do not go overboard with it. I am a cheese lover and have to watch myself but cutting back on dairy in areas like this can be helpful for many reasons.
Diced onion
Salsa
- I like to buy the fresh kind from wal mart or publix. It is packed with flavor and lasts a week or so and if you are like us that is all you need it to last. The cost on the fresh if you really look at it is not more expensive.
Light Sour Cream
- If you want to really slim it up use PLAIN NONFAT GREEK yogurt and add some of that taco seasoning to it and you have a tasty lightened up topper that will still give you the creaminess you may me missing.
No Fail Homemade Taco Seasoning: I found a recipe on the internet and then deleted some things I did not like so this is what I actually use in mine and I use it for all kinds of things. It tastes amazing on ground beef, ground turkey or chicken. The recipe as listed is for ONE use. You can figure out how to triple it if you want or make bigger batches. It doesn't seem to be a problem for me to just make it when I need it. Also, wal mart has a brand of spices that are less than a dollar (.97) I believe and they taste fine. You can stock up on these for the cost of 1-2 packets of mix and it will last you far beyond that.
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt or regular salt
1 teaspoon black pepper
Wednesday, February 24, 2016
Finding your WHY
A great way to start this health journey is to think about why you want to lose weight, eat better, become healthier or fill in the blank. Here are some things to think about.
My first tip for this journey you are on is to clearly define your WHY. If you don't have a reason other than you want to fit back into the jeans you hung onto from high school I can guarantee in 99% of cases that may get you there but it will not.....repeat NOT....keep you there. There has to be some heart behind your reasons. Why at the end of the day do you want to lose weight. Do you feel bad? Are you unable to keep up with or worse unable to play with your children? Are you depressed? Many times motivation comes from simply wanting to feel better and not be a prisoner in your own body. Whatever the reason I encourage you to put it out there with those closest to you and let them know why you are working towards these goals. That leads to better support which leads to more success that will last. This may seem like a silly suggestion but you would be surprised how many people just say I want to lose weight but just because I don't want to buy new clothes or because my neighbor is doing it and really don't have themselves fully invested in the process.
My second biggie that I feel needs to be addressed before you dig too deep into the process is to come to a place where you understand that the time you spend on yourself whether 30 minutes or an hour a day is an INVESTMENT. You cannot look at the time spent working out as an inconvenience or something you just need to suck it up and do but as a vital part of caring for yourself. Almost as an extension of the necessities like eating, bathing etc... Working out is something that needs to be included in your self care. Once you think of it as a vital part of your life and longevity it doesn't seem like so much of a chore which helps change and shift your whole mindset. Working out is not something you just do but incorporating fitness into daily living is a way of life. There is a big difference. Thinking this way also puts all those excuses about kids needing your time, dishes that need to be done or whatever else you want to throw on the table and makes them irrelevant.. If its a vital part of your self care and you aren't doing it then you won't be able to accomplish all the other things on your to do list nearly as effectively. This will have a positive impact not only for you but for those around you. As far as investments go that makes it a pretty high return investment.
My third tip as you are just getting started or are restarting or if you are struggling right now to get on the fitness bandwagon is to find something you LOVE!!!! Fitness does not have to be dreadful. There are so many options out there it will literally make you go crazy trying to figure it all out. In my next Wednesday post I plan to break down different options for fitness as well as resources for those options and lay it all out as much as I can for you. I guarantee if you hate exercise you just have not found the right thing yet. Once you do.... you won't look back.
Just do yourself a favor and spend some time thinking about these things as you go forward and let me know what you find out about yourself. Does it change your mindset like it did mine? Does having clear goals and looking at your time working out as an investment in you and your family give you permission and freedom to go full force ahead? I hope this also drives home a point that I have made before and will continue to make that getting fit and healthy is really more of an inside job first before it becomes and outside job. Its more about the head and the heart. It also helps to find scriptures to pair with your thoughts along the way to encourage and uplift us and remind us how deeply loved and valued we are.
My first tip for this journey you are on is to clearly define your WHY. If you don't have a reason other than you want to fit back into the jeans you hung onto from high school I can guarantee in 99% of cases that may get you there but it will not.....repeat NOT....keep you there. There has to be some heart behind your reasons. Why at the end of the day do you want to lose weight. Do you feel bad? Are you unable to keep up with or worse unable to play with your children? Are you depressed? Many times motivation comes from simply wanting to feel better and not be a prisoner in your own body. Whatever the reason I encourage you to put it out there with those closest to you and let them know why you are working towards these goals. That leads to better support which leads to more success that will last. This may seem like a silly suggestion but you would be surprised how many people just say I want to lose weight but just because I don't want to buy new clothes or because my neighbor is doing it and really don't have themselves fully invested in the process.
My second biggie that I feel needs to be addressed before you dig too deep into the process is to come to a place where you understand that the time you spend on yourself whether 30 minutes or an hour a day is an INVESTMENT. You cannot look at the time spent working out as an inconvenience or something you just need to suck it up and do but as a vital part of caring for yourself. Almost as an extension of the necessities like eating, bathing etc... Working out is something that needs to be included in your self care. Once you think of it as a vital part of your life and longevity it doesn't seem like so much of a chore which helps change and shift your whole mindset. Working out is not something you just do but incorporating fitness into daily living is a way of life. There is a big difference. Thinking this way also puts all those excuses about kids needing your time, dishes that need to be done or whatever else you want to throw on the table and makes them irrelevant.. If its a vital part of your self care and you aren't doing it then you won't be able to accomplish all the other things on your to do list nearly as effectively. This will have a positive impact not only for you but for those around you. As far as investments go that makes it a pretty high return investment.
My third tip as you are just getting started or are restarting or if you are struggling right now to get on the fitness bandwagon is to find something you LOVE!!!! Fitness does not have to be dreadful. There are so many options out there it will literally make you go crazy trying to figure it all out. In my next Wednesday post I plan to break down different options for fitness as well as resources for those options and lay it all out as much as I can for you. I guarantee if you hate exercise you just have not found the right thing yet. Once you do.... you won't look back.
Just do yourself a favor and spend some time thinking about these things as you go forward and let me know what you find out about yourself. Does it change your mindset like it did mine? Does having clear goals and looking at your time working out as an investment in you and your family give you permission and freedom to go full force ahead? I hope this also drives home a point that I have made before and will continue to make that getting fit and healthy is really more of an inside job first before it becomes and outside job. Its more about the head and the heart. It also helps to find scriptures to pair with your thoughts along the way to encourage and uplift us and remind us how deeply loved and valued we are.
Tuesday, February 23, 2016
Details on Post Schedule
I find that when having a more focused topic that it helps to have a rhythm of how things will flow. There is so much that I want to share and talk about that I have shared with individuals through emails but it is a lot of information so it needs to be broken down and come in increments. I also think that one of the best things you can do when looking at making a lifestyle change is to step into it gradually. We are not in sprint mode we are in marathon mode. Training for a marathon takes time if you want that stamina to finish strong. Fitness and health and your spiritual walk is a lot like training for a marathon. Keep that thought in mind as you slowly make changes and be happy with progress that comes slow and steady because those are the changes that are going to stick with you and won't just be a quick fix or a phase.
Right now I am looking at setting the posts up as listed below. I will label the posts and try to make them easy to find. We can modify as we go along if needed. I look forward to getting started!!!
Mondays-Devotional thought for the week from current study I am leading for a group or one that I am doing just for myself. This will be a great way to center yourself and get in a great mindset to start the week off right.
Wednesdays-Fitness tips, tricks and resources. This is where a ton of information lies that has helped me over the past 3 years and I want to pass that on. The times that I have passed it on I have felt like I have overwhelmed people so it will be a great way to introduce one idea a week that will help set you on your training for a lifestyle change.
Fridays- Fun, fast and easy go to meal prep ideas. I chose Fridays for this because if youre like me you shop on weekends and try new meals on weekends so that when you need a go to for weekdays you have it down pat. I have learned that one of the biggest hurdles to getting the fitness thing down is learning how to eat and what to cook. With two kids 4 and 6 and a house and husband to care for it needs to be easy. I also get pretty easily discouraged with tons of ingredients. I also like recipes that have ingredients that can be easily substituted. Don't have chicken use beef or ground turkey. It all boils down to simplicity but it HAS to taste good.
Saturdays-Weekend Motivation. It is hard sometimes when the weekend hits and you are tired and have a million other things to do whether you work inside the home or outside the home. The reality is that we all have time. If you have 10-30 minutes you have time to sneak something in. I urge you to take the motivation offered here and peel yourself off that couch and get it done. Chances are once you get up you will not sit back down again because you will have more energy than you could imagine and you will feel good!! When you take those few moments to invest in yourself the return on that investment reaches far and wide. It allows you to have more to give to those around you which in turn blesses everyone!!
Look forward to hearing you feedback and how/if this is helpful to you as we go along.
Right now I am looking at setting the posts up as listed below. I will label the posts and try to make them easy to find. We can modify as we go along if needed. I look forward to getting started!!!
Mondays-Devotional thought for the week from current study I am leading for a group or one that I am doing just for myself. This will be a great way to center yourself and get in a great mindset to start the week off right.
Wednesdays-Fitness tips, tricks and resources. This is where a ton of information lies that has helped me over the past 3 years and I want to pass that on. The times that I have passed it on I have felt like I have overwhelmed people so it will be a great way to introduce one idea a week that will help set you on your training for a lifestyle change.
Fridays- Fun, fast and easy go to meal prep ideas. I chose Fridays for this because if youre like me you shop on weekends and try new meals on weekends so that when you need a go to for weekdays you have it down pat. I have learned that one of the biggest hurdles to getting the fitness thing down is learning how to eat and what to cook. With two kids 4 and 6 and a house and husband to care for it needs to be easy. I also get pretty easily discouraged with tons of ingredients. I also like recipes that have ingredients that can be easily substituted. Don't have chicken use beef or ground turkey. It all boils down to simplicity but it HAS to taste good.
Saturdays-Weekend Motivation. It is hard sometimes when the weekend hits and you are tired and have a million other things to do whether you work inside the home or outside the home. The reality is that we all have time. If you have 10-30 minutes you have time to sneak something in. I urge you to take the motivation offered here and peel yourself off that couch and get it done. Chances are once you get up you will not sit back down again because you will have more energy than you could imagine and you will feel good!! When you take those few moments to invest in yourself the return on that investment reaches far and wide. It allows you to have more to give to those around you which in turn blesses everyone!!
Look forward to hearing you feedback and how/if this is helpful to you as we go along.
Saturday, February 20, 2016
A few of my favorite things....
Since some of you may come to this blog and not know me at all I will share a few of my favorite things before we jump in too deep together.
First, I love a good inspirational book or bible study. If I have something in hand that I can go to it makes it much easier for me in all the craziness of raising two kids and running a household. On average I have one book I am reading and one bible study I am working through and sometimes two! A good place to start for some daily doses of inspiration are with these books or studies. You can also follow some of these ladies on social media as well.
Some of my favorite books:
Confident Heart by Renee Swope
For the Love by Jen Hatmaker
Interrupted by Jen Hatmaker
Some of my favorite studies:
Stuck bible study by Jennie Allen
Seamless by Angie Smith
Some of my favorite ladies to follow on social media:
Jennie Allen
Lysa Terkeurst
Christine Caine
Second, I love a good workout and will share as we go along some of my favorites. It used to be that the thought of lacing up tennis shoes made me cringe and the thought of actually doing any kind of physical activity once said shoes were on.....you can guess how that made me feel. I used to be the one in the background saying I wish I could do that or worse that's great for you but I could never do that. How much time I wasted wishing I were at a different place instead of just taking that first step! It is a slow process but all it requires from you is some commitment. A little bit each day and before you know it you will be in love with the way you are feeling.
Third, I love mentoring and working with women. I enjoy leading bible studies and I love that I get the opportunity and really honor of speaking into women's lives around me. I spent the past few years leading women in bible classes and events at a local church we were involved in and have since felt pulled to draw back and make this ministry of working with women more of a community effort that goes beyond specific church affiliations. There are so many women that don't really share their hearts when they are in a church setting but gathered around in a living room or around a table they feel more compelled to share their true stories of triumph and struggle.
Fourth, I love sharing how my love for fitness and faith go hand in hand. I love seeing women start on a path of discovery and have that lightbulb moment when they see it all come together. Losing weight and feeling better is really all about working from the inside out. We have an amazing creator who loves us and when we learn to love ourselves as he loves us we can in turn see what value we have. That value is what motivates us to care for our bodies spiritually and physically. We are so worth it!!!
This blog will feature a mix of faith inspired devotional type content as well as fitness tidbits. Favorite workouts, favorite fitness gear and also some about what I am learning as I delve into the nutritional side of fitness. All blogs will be labeled so hopefully you can find what you are looking for by category as we go along.
Excited to see where this takes us!
First, I love a good inspirational book or bible study. If I have something in hand that I can go to it makes it much easier for me in all the craziness of raising two kids and running a household. On average I have one book I am reading and one bible study I am working through and sometimes two! A good place to start for some daily doses of inspiration are with these books or studies. You can also follow some of these ladies on social media as well.
Some of my favorite books:
Confident Heart by Renee Swope
For the Love by Jen Hatmaker
Interrupted by Jen Hatmaker
Some of my favorite studies:
Stuck bible study by Jennie Allen
Seamless by Angie Smith
Some of my favorite ladies to follow on social media:
Jennie Allen
Lysa Terkeurst
Christine Caine
Second, I love a good workout and will share as we go along some of my favorites. It used to be that the thought of lacing up tennis shoes made me cringe and the thought of actually doing any kind of physical activity once said shoes were on.....you can guess how that made me feel. I used to be the one in the background saying I wish I could do that or worse that's great for you but I could never do that. How much time I wasted wishing I were at a different place instead of just taking that first step! It is a slow process but all it requires from you is some commitment. A little bit each day and before you know it you will be in love with the way you are feeling.
Third, I love mentoring and working with women. I enjoy leading bible studies and I love that I get the opportunity and really honor of speaking into women's lives around me. I spent the past few years leading women in bible classes and events at a local church we were involved in and have since felt pulled to draw back and make this ministry of working with women more of a community effort that goes beyond specific church affiliations. There are so many women that don't really share their hearts when they are in a church setting but gathered around in a living room or around a table they feel more compelled to share their true stories of triumph and struggle.
Fourth, I love sharing how my love for fitness and faith go hand in hand. I love seeing women start on a path of discovery and have that lightbulb moment when they see it all come together. Losing weight and feeling better is really all about working from the inside out. We have an amazing creator who loves us and when we learn to love ourselves as he loves us we can in turn see what value we have. That value is what motivates us to care for our bodies spiritually and physically. We are so worth it!!!
This blog will feature a mix of faith inspired devotional type content as well as fitness tidbits. Favorite workouts, favorite fitness gear and also some about what I am learning as I delve into the nutritional side of fitness. All blogs will be labeled so hopefully you can find what you are looking for by category as we go along.
Excited to see where this takes us!
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