Tag Archives: exercise

Confidence Unveiled: Physical Identity

WDYT or FOFO???

Let’s remove some veils before we smother.

We are living in a culture of extremes that glorifies the smallest to the biggest of sizes.

We are either obsessing with appearance (WDYT) or settling with health (FOFO). And, because we’re at one extreme or the other, we usually “weigh in” with either pride or despair….

Can anyone relate?

In the event you don’t think I’m reality based, here are recent facts to substantiate:

  1.  1 in 2 deaths in the U.S. is due to lifestyle choices.
  2.  Plastic surgery apps on your phone now make it possible to cut yourself to a smaller size before posting onto social media.

 

 

We listen to the voices of culture that begin to play inside our minds creating thick, internal veils….

“I’ll never measure up.”

“What good does it do to take care of myself? I’ll die of something…”

Culture sways…Satan speaks….We hit “Play” and our Identity is Taken Away!

Whenever you compare yourself to others, you’re actually lowering your standard because you’re one of a kind…the unique combination of your physical, emotional, relational, and spiritual components that make up YOU in totality.

Let’s offer some HOPE, shall we?

What would it be like to approach each new day with the following mindset….

“What can I do today to care for my body?”

“How can I eat properly so my body and mind are nurtured well?”

“How can I work my body to keep it strong and active?”

“How can I appreciate (and even like!) the one body God gave me?” (Psalm 139)

“How can I use this body to fulfill God’s earthly mission since it’s the vessel He has given me to accomplish my daily tasks?”

A healthy balance is to take pride in your appearance without being prideful.

A healthy balance is to be proactive with your health, especially if you know your medical history.

The question ISN”T “Why Do I?”…. The question IS “Why Wouldn’t I?”

Two points to offer hope:

  1. Selectively focus on the traits you DO you like when you gaze in the mirror!
  2. Focus on what you’ve got; stop trying to look like someone you’re not!

Remove those veils of obsessing and settling and UNVEIL some confidence today.

 

 

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Why the Ball Drops on Your Intentions

Ever wonder why you have great intentions at the new year and THEN the ball drops? You just need to be a little “S.M.A.R.T” – er.

This formula will help you get on track in any area of your life as you contemplate changes for the new year

S. = Specific

Be specific with what you want during the new year. Most of the time, the ball drops because you are too general with your intentions.

If you want to find balance, then be specific with scheduling. “For an hour a day, I will use 15 minutes to workout, 15 minutes to have quality conversation with someone I love, 15 minutes to decompress after a stressful day, or 15 minutes to have quiet time.”

For weight loss, be specific: “I want to lose 10 pounds.”

M. = Measurable

What tool will you use to measure your progress? A planner? A scale? An iPad? An app?

A. = Achievable

Many times a goal isn’t reached because it’s too big. Start with what IS achievable.  If you have no exercise routine at all, then just start with scheduling time for what you DO have.

R. = Reward

Most S.M.A.R.T. models utilize this as the “realistic” component.  I will insert “REWARD” here as a means to positively reinforce a new behavior.  The best incentive is to reward yourself weekly for having met a goal for just that week. Mind you, not with unhealthy food if your goal is to eat better or lose weight!

T. = Time

Give yourself a timetable for reaching your goal.  If you don’t, it’s easy for the goal to be dropped as fast as the new year’s ball.

 

 

 

FASHION FOR A REASON

FOOD. FASHION. FITNESS.

In that order, that’s my personal progression of late.

Time for honesty.  The ONLY reason I left the comfort of my warm house on a rainy, cold January day is this:  my new workout clothes from @Calvin Klein.  That’s it.  I decided to use gift money on something that would give me a REASON for action.

How about you?

Do you feel guilty that you’ve eaten too much?

Do you dread the idea of working out?

Take on the mindset of replacement / substitutes.  Replace the bad food with choices that take the place of what you’re deleting. Another post this week will elaborate on this concept.

Replace your old workout wear with something new, fresh, and bright.

If you need a jumpstart on food, fashion, and fitness – all grounded in faith – you may want to head over to Amazon and pick up a copy of my book Change Unveiled.  Gather with friends and talk about these topics.

Remember:  It doesn’t matter where you’ve been, it matters where you’re going!

This is Hope Unveiled!

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Anxious Living: “E” in R.E.S.I.L.I.E.N.C.Y.

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R.E.S.I.L.I.E.N.C.Y. = “E”

Reality check:  As a kid growing up, I hated P.E. class as much as I did math class.  In college, I was praying to survive the basic mile and a half within the time allowed so as to “Pass” the class – a freshman course that I waited to take until my senior year – to meet graduation requirements.

Thankfully, being athletic and being fit are not synonymous.

My lifestyle change came while my husband was in graduate school.  I needed something to do while he studied, so I found time on my hands for Jane Fonda’s workout routine (Don’t do the math!).

Why is exercise so important?

Recent neurobiology has discovered that a 10-20 minute brisk walk reduces stress.  How is it possible to know this?  Measuring cortisol and performing brain scans.  What is cortisol?  It’s an essential hormone in our body, but when we are under stress, our bodies produce too much.

Exercise is a MUST if you are in a season of crisis (acute) or daily (chronic) stress (e.g. caregiving, etc.). Why? Because your body is a “trap” for the extra load you are carrying.

Don’t know how to start? Set a realistic goal for yourself.  Just start!  If you’re used to no exercise, just get active.  Go for a walk. Gradually increase your pace.  Just start where you are with what you CAN do, not what you can’t.  For instance, if you’re not used to any activity, set a goal to do something for 3 days in the first week.  At the end of the week, reward yourself (this positively reinforces a new habit which you are cultivating).  Don’t reward yourself with food, but something like purchasing a book, getting a manicure, time with friends, etc.

It takes a good solid 21 days or so to begin a new habit or lifestyle change.  So here are some pointers to get you started:

Use this formula to begin:  “BFF”

  • B = no more “buts” (“But I don’t have time….”).
  • F = enlist a friend.
  • F = do something fun as a reward.

When you think about it, exercise really is your Best. Friend. Forever.

You will be well on your way to incorporating activity into your life that will only benefit you physically and emotionally (exercise increases the production of serotonin which combats depression).

Just start.  Don’t wait for a better time.  Today is the BEST time.

This is Hope Unveiled!

 

Why A “Walk in the Park” Doesn’t Cut It….

If you’re not used to any exercise, then please consult your physician to see what your health allows before beginning any program.  Small, doable steps are a necessity that realistically push you in the direction of change.

If, however, your exercise regimen is producing little to no results, you may want to consider the fact that you’re not exercising within your target heart rate zone.

Here’s a simple formula for figuring out how many beats per minute you need to reach for a minimum of 20 minutes:

Subtract your age from 220.  Multiply this number by:  .50 if you are a beginner; multiple by .60 or .70 if you are used to moderate exercise; multiply by .75 if you’re an athlete. The resulting number is the beats per minute your heart needs to reach a fat burning zone.

As always, if weight loss is your goal, please take a look at your food intake.  This is usually 80% of the issue!

HopeUnveiled!