Tip of the Week
Expect Success Daily!
What an AWESOME time of fitness and fellowship on yesterday, at Faith Christian Church in Warrenton VA. After class one of the ladies walked out of the Family Life Center, enthusiastically stating, “I am going to start Expecting Success Daily”.
I LOVE IT!
When that statement was made, it began to challenge me to the point where I too decided, I will EXPECT SUCCESS DAILY!! I challenge you to assess your life, right where you are, and ask yourself, what does expecting Success daily really mean to my life?
What does it mean to me? I will not see last weeks obstacles as failures but as a platform to advance me to the next step in the plan that God has for my life! That includes my eating, exercising, fasting, praying, finances, marriage, EVERYTHING. Expecting each day, every area of my life to be a success. Not caring what situations look like, but placing myself in a position to Expect Success Daily.
Where do I start? First, by keeping the word of God in my heart. “Proverbs 22:4 - Humility and the fear of the Lord bring wealth and honor and life”; “I will instruct you and teach you in the way should go; I will guide you with My eye.” (Psalm 32:8); “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope.” (Jeremiah 29:11) ; “Delight yourself also in the Lord, and He shall give you the desires of your heart. Commit your way to the Lord, trust also in Him, and He shall bring it to pass … Rest in the Lord, and wait patiently for Him.” (Psalm 37:4,7).
And remember health does play a crucial part in success. The presence of health allows us to live a more productive life enabling us to be ALL that God has created us to DO and BE!
1. Eat in balance and moderation (make WISE food choices)
2. Exercise daily (30 min. 3 to 5 times per week min.)
3. Do not neglect health checkups
4. Encourage, fast and pray for others
Keep Living a Lively life!
Living Lively is STILL Moving Forward … to Sunday’s at Faith Christian Church
So, you can’t work out with Living Lively on weekdays? We have the perfect solution! Sunday Group Fitness classes! Yes, you heard it right! After being fed Spiritual food in the morning service, ignite the Temple of the Holy Spirit (your body) in the afternoon by engaging in Living Lively fitness class on Sundays from 2:00pm to 3:00pm, in the Family Life Center. The cost for each class is $7.
This 60 minute low impact class will burn fat, build endurance, strengthen muscles and improve balance, by employing simple sets of repetitive exercise while being inspired to motivate your sister as well as yourself and glorify God in your Spirit, soul and body!
The key to making low impact exercise beneficial is to work a little harder by involving your entire body, resulting in an all over balanced body workout.
Each week the class will consist of exercises that will involve: Upper and Lower body movements as well as ‘Big’ Movements. For example, when marching in place the body movement is intensified by bringing the knees up high and the arms overhead. You will also be given homework that you can do at home (optional). With Living Lively, no expensive equipment is required, although a mat and 2-5 pound weights (depending on your exercise level) are beneficial.
The following items will be needed to participate in the class:
· Completed Registration Form (document available at class or online for printing, by clicking this link)
· Comfortable clothing that will not restrict movement (i.e., sweat pants and top, sneakers)
· Water for hydration
· Mat (for floor exercises)
· 2-3 pound weights (optional for beginners)
So, whether you exercise on a regular basis or it has been a while, come get fit, fellowship and have fun while Living Lively!
See you Sunday! J
Our Tip of the Week is to encourage you to check out this clip below:
And consider buying the NEW Back to Basics DVD!
Living Lively’s BACK TO BASICS DVD, is a low impact exercise program tailored specifically for the beginner. The workout has been designed for those that have never exercised or for those who have exercised and now have made a quality decision to get healthy for life. This exercise program will give you the motivation and empowerment needed to transform your physical, mental and emotional health, one day at a time!
One excuse that comes from clients is that they are “not coordinated enough to exercise”. With the BACK TO BASICS DVD, there is no need to be concerned about your dexterity. We focus on using the proper technique in order to achieve the desired results. We employ simple sets of repetitions, not choreographed routines. Although the exercises are low impact, this program has been designed to burn fat, tone muscles and increase endurance at a level that challenges you but does not over-exert the body. This will help to prevent injuries.
The music has been prayerfully chosen to create an atmosphere that will uplift and inspire you while you are advancing toward achieving total health.
I Corinthians 6:19 (paraphrased) states that, the body is the Temple where the Holy Spirit resides. This is an excellent reason to get healthy, do it to glorify God and “Get Fit to Live Lively”.
See the NEW Living Lively Store Page for more details and other Living Lively items, click the link below:
To God be the GLORY!!!
I was questioned recently, “What has been the greatest success story from your clients in 2010 regarding obtaining a healthy life? Was it their total weight loss? Decrease of a clothing size?”
Although many experienced decreases in both weight and clothing size, the greatest success STORIES were having women state that ‘they have the ability to look themselves in the mirror and realize, for the first time, THEY know who they are and where they are going (not having someone else tell them) and that they feel GOOD about themselves!’
A sense of being WHOLE and COMPLETE, especially in a year where many lost their jobs, financial situations changed, etc. And although they had not reached their GOAL weight or were not wearing their GOAL size, they celebrated the fact that the God had performed a greater work WITHIN the heart and now the outside is reflective of the inward transformation! How awesome is that!
I so often relate that process to the scripture in Matthew 6:33…(ISV) “But first be concerned about God's kingdom and his righteousness, and all of these things will be provided for you as well”. Simply put, seek FIRST the Kingdom of God, and God's righteousness, and if we do, essentially everything else will fall into it's proper place and priority in our lives. Yep, that definitely includes your health! J
In my own personal journey in maintaining a healthy Spirit, Soul and Body, I have found Job 23:12 as a reward, “I have esteemed the words of HIS mouth more than my necessary food.” Now, I am not saying I do not eat natural or physical food, but after the many surgeries in ’08 and ’09, and waiting (unable to exercise for months) for the manifestation of my healing, God showed me, in a greater way, how food is a requirement for life But HIS word that proceeds from HIS mouth is MORE of a requirement for life sustenance than Physical food.
Why? Without HIS word, there is a lack of growth, victory, spirituality, holiness, witnessing to the lost, and a lack of ministering to others. God showed me that HIS Word is our main weapon when we are in the battle against low self esteem, depression, fear, worry, and all those things that are NOT of HIM.
As we approach 2011, I encourage YOU as I encourage MYSELF to, SEEK first the Kingdom, desire HIS word as a necessary food, employ balance and moderation in your fasting, praying, eating and exercising, and watch God perform the GREATEST transformation that you have ever experienced.
And remember transformation is a daily, ongoing process. Sometimes transformation is painful. Sometimes it feels good. In many areas it will be quick. In others it may be slow. But I guarantee you that in your seeking God’s way of doing and being you will find that …the Process is truly worth the journey toward being transformed!
I pray you have a blessed, safe and prosperous 2011 and I look forward to the exciting things that are on the horizon for US as we Live the Lively life!
Happy New Year! J
I would like to take this time and pray that you all have a blessed Christmas and remember as you maneuver through the Christmas Lunches, Christmas Dinner, Christmas work functions, Christmas Church functions and many others. Please, take time to enjoy not only the food, but the fellowship and fun! Remember the Living Lively guidelines from Thanksgiving? The same apply for Christmas...Balance and Moderation in EVERY area of our lives!
Before you prepare to go to the mall and purchase those last minute gifts, (I usually drag my husband out EVERY year J), lace up those tennis shoes and jog through the mall, jog to your car, (even if it is a 15 minute jog). I am not talking about a sprint, but just enough to increase your heart rate and make the body take notice. So, when you consume a little extra dessert or an extra helping of potatoes on Saturday and Sunday, no need to feel guilty! Sound like a plan?
Be blessed and be safe!
What an absolute blessing it was on Friday, December 10th! An evening of fellowship, food and fun and YES, we did share a “few” facts on healthy eating and exercise, while celebrating a time of employing balance and moderation (not Perfection) in our eating, even during the holidays! Really! J
Props to Kim Beard for taking home the “Jackpot” during our game time, as well as runners up, Mary Quiros and Cynthia Bailey! It looks like this will be an annual Christmas event! Yay!
I cannot leave you without giving helpful tips as you prepare your home for relatives and friends during the holidays. Did you know that cleaning counts as exercise?
Dusting burns about 160 calories an hour, vacuuming burns about 244 calories an hour and doing laundry about 128 calories an hour.
Have a great week and I will see you in class! J
While driving back from a Personal Training session (the perfect Christmas gift; Living Lively PT sessions J)… at 5am this morning, I passed a billboard at one of the local churches that stated, “Thanksgiving is an ACTION word”. I stated to myself, what a catchy phrase and how true that is!
Every year, the last Thursday in November we “CELEBRATE” Thanksgiving. Now, if you are a follower of Jesus Christ, and although every day is certainly not a holiday; every day is Thanksgiving Day. That's right - Thanksgiving is EVERY DAY in the life of a believer!
In celebrating, we “GATHER” (inviting friends and family over). We ‘PRAY’ ( (interceding on behalf others or for ourselves)... We ‘PREPARE’ a wonderful meal and we ‘EAT’ (in balance and moderation of course J): we ‘LAUGH’(a good belly laugh contracts the abs and can burn between 10 and 30 calories depending upon a persons weight and intensity of the laugh..REALLYJ). Many of us ‘GIVE’ our time/talents to ‘SERVE’ others in soup kitchens (Living Faith Church in Winchester is serving dinner to the community from 11am to 1pm on Thursday…hint, hintJ) or homeless shelters. I Thessalonians 5:18 expresses God's explicit will: "In everything give thanks; for this is the will of God in Christ Jesus for you."
So, no matter what is going on in our individual lives at this very moment, Give Thanks and …celebrate Thanksgiving!
I am blessed to have received many tasty yet healthy recipes from our Living Livliers; I can’t keep them to myself any longer. So, within the next few days, you will see a new tab on our site that will contain YOUR recipes. Check the site on a regular basis for updates! We will post tips on how to adapt your recipes healthfully, conversion tips, ingredient substitutions…useful information!
We have made this weeks’ Tip of the Week a healthy chicken recipe! You may want to try it during the Thanksgiving and Christmas Holidays or as a dish for a Friday night get together! Let me know what you think! Ok?
Crispy Baked Chicken Strips with Spicy-Sweet Mustard Sauce
This recipe serves 4, 3 strips of chicken and 2 Tablespoons sauce per serving
Vegetable oil spray
2 tablespoons all-purpose flour or wheat flour
2 teaspoons lemon pepper
1 pound chicken breast tenders, all visible fat should be removed
Egg substitute equivalent to 1 egg, or use 1 large egg
½ cup crumbled cornflake cereal (appx. 1-1/4 c. flakes)
½ c soft light whole-wheat bread crumbs or ¼ c. plain dry bread crumbs
Spicy Sweet Mustard Sauce
¼ c all-purpose flour
2 tablespoons dry mustard
3 tablespoons honey
2 tablespoons water
1 tablespoon white wine vinegar
½ teaspoon paprika
Preheat the oven to 350F. Lightly spray a baking sheet with vegetable oil spray. In a large airtight plastics bag, combine the flour and lemon pepper. Add the chicken and shake to coat. Add the egg substitute and shake gently to coat.
In a shallow bowl, stir together the cornflake crumbs and bread crumbs. Add the chicken, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray.
Bake for 30 minutes, or until the chicken is no longer pink in the center and the outside coating is crispy.
Meanwhile, in a small bowl, whisk together all the sauce ingredients. Serve the chicken strips with the sauce on the side or spooned on top.
Calories: 293 Cholesterol: 66mg
Total Fat: 3.5g Sodium: 228mg
Saturated: 0.5g Carbohydrate: 34g
Polyunsaturated: 0.5g Monosaturated: 0.5g
Fiber: 2g Protein: 32g
You have been eating balanced meals, doing some type of exercise at least 30 minutes per day, 5 days per week and then…it happens….THANKSGIVING DAY!! You were already thinking….”OK, this year, I’m going to be good!” “I am NOT going to eat this and this, but I will eat…” EXPLORE YOUR OPTIONS and COUNT THE COST!
Explore your Options...before fixing your plate, survey the table. Look at ALL of the foods that are being served that day. Understand they all LOOK good and TASTE even better!!
Picture this….There are 2 meats being served, Ham and Turkey, your are deciding, “which one do I really, really WANT” (not need) but WANT? Ok, for example sake, let’s say you choose 1 small slice of ham. Count the Costs (reference Luke 14:28-33). Considering Turkey (a good source of protein), would be the healthier choice…Are you ready to make concessions in other areas to compensate for eating the Ham? Such as choosing more health conscious food decisions to balance out the rest of your meal…i.e..adding extra veges (the ones without cheese or sauces J), adding an extra hour of exercise the next day and/or Thanksgiving morning, choosing a smaller slice, (or none at all), of pie for desert… Don’t stress about it…Count the Costs!
Let’s face it, starvation and depravation is NOT the avenue to achieving a healthy lifestyle. I am a firm believer that food is to be enjoyed especially when sharing it with friends and family during the holidays. But I, just like you, MUST Explore My Options and Count the Cost in EVERY area of my life. With every decision, I have to consider the consequences.
So, with Exploring Your Options, specifically during this holiday season, from Thanksgiving through the New Year, I encourage you NOT to allow YOUR desires, whatever they may be (Food, Shopping, etc.) prevent you from continuing to follow God’s course for your life...Spirit, Soul, Body and Emotions!
Here are some tips that have worked for me during the holidays. I now embrace them as part of my lifestyle:
1. Eat a balanced breakfast (such as oatmeal w/fruit)
2. Plan time for at least 30 minutes of exercise (i.e. Living Lively classes or walking)
3. Snack on dense foods such as veges
4. Don’t waste calories on foods that you can eat anytime
5. If you overeat at one meal go light on the next. Note: It takes appx. 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound
6. Give your time and/or talent to help someone or a charity in need. That time of service takes the focus off of food..REALLYJ.
7. Drink water during the day
· Stay tuned for next weeks Tip: Healthy Holiday Recipes from our own Living Liveliers J
Can you believe that the Fall season is here…all ready! With the change of the seasons come many other changes such as a change in the foods that we eat, change of the color of the leaves and change of the clothes that we wear. Fall can be one of the easiest excuses to lose your momentum for exercise and balanced eating once summer comes to a close. The crisp autumn temps make many of us want to cook those comfort foods, purchase a movie and call it a day. DON’T FALL FOR THAT!
Many of you have worked so very hard getting your own temples healthy this summer, so much so, that you have become motivators for others! On the flip side, if you have decided that Fall is the season for change and the perfect time for you to get healthy, CONGRATULATIONS! We are here to help you succeed! A new season can be your new beginning!
Here are just a few tips and scriptures that will help keep you motivated through the Fall and Winter season…Picture this…Your physician tells you that your weight is down, your cholesterol numbers are low and your blood pressure is good. Take a mental snap shot of the new YOU and keep it there:
1. Get and STAY Committed: Make a decision that you will stick with YOUR choice to stay healthy, NO MATTER WHAT! Decide NOT to be discouraged by remembering your past attempts or failures. (Psalm 37:5)
2. Exercise balance and moderation (self control) as it relates to your food choices. Make sure the healthy foods are comprised of fruits and vegetables, grains, nuts, beans. When you do that, you can treat yourself to a day where you consume the foods you really enjoy. (Galations 5:22-23 – fruit of the Spirit).
3. Incorporate a time of fasting and prayer in your life. While this is not a requirement, I have found that it yields great benefits for my spirit as well as a cleansing for my internal system. To be clear, I am not advocating fasting to loose weight!
4. Set Realistic Goals - Set short and long term goals that are achievable. If your goal is to loose 80 pounds, realize that it may take up to a year to do so and be ok with that. Realizing that you did not gain the weight overnight AND starvation is NOT the way to go. With starvation, you will loose the pounds quickly, but you will loose more muscle mass and nutrients than fat.
5. Accountability – Accountability involves a willingness to allow someone to keep your “feet to the fire” especially when you feel like giving up. Someone who may pray you through the tough times of not wanting to exercise, or wanting to eat everything in sight or stay motivated. By having an accountability partner, you can motivate and encourage each other. (Proverb 27:17)
6. Develop a sound exercise plan. Whether you decide to work out alone, with a group in a Living Lively class or hire a Personal Trainer, be sure the exercise plan challenges yet does not cause physical harm to your body.
Stay tuned for some delicious and healthy fall recipes that I have received from many of you. Keep them coming! J