Fitness and Your Witness

(First appeared as a guest contribution post on Sanctuary Ministry Wives - August 1, 2016 blog)

I’m in the ministry. I’ve got faith. Why do I need fitness?

Simply put, to honor God and bring Him glory in all areas of our lives.

The body, mind and soul all work together. One overlaps the other. Each affects the other. It makes sense that if Christ came to give us an abundantly satisfying life in body, mind and soul, the devil has a counter mission to steal, kill and destroy that body, mind and soul (John 10:10). But, God offers His strength to empower our choices, including our fitness and nutrition journey.

“My grace is all you need. My power works best in weakness” (2 Corinthians 12:9).

In 2012, my husband and I had transitioned from a state leadership position held for almost twelve years in our denomination to ministry more of missions-fundraising. Travel intensified from within one state to around the USA and the globe. Days and nights sitting in a car or plane or at meetings around the dinner table of high calorie and fatty meals were grabbed with convenience in mind. In no time, an on-the-go-sedentary life and poor nutritional choices piled on the weight. Additionally, we were genetically predisposed to health issues.

That December, my husband suffered a heart attack.

I sat up all night in a dark corner of his hospital room praying and observing the attentive cardiac team and listening to my honey’s breathing and all the various beeps from equipment monitoring his life on earth…his life with me. Being a Believer in God’s power for healing, I didn’t want to hear comforting words of well-meaning friends. I just wanted to sense the nearness of my Savior, Jesus Christ. And, I did.

A couple of weeks prior, God had been dealing with me about diet and exercise. Now, there was purpose. With our motivations being defined, we drove away from the hospital making a pact to pursue good health. We moved forward and have not stopped.

Allow me to offer 8 hard-learned suggestions to help you discover a healthier YOU.

(1) KNOW YOUR WHY. Knowing why you pursue something is much like knowing your calling to ministry. For it is in those difficult times, when it would be easier to throw up your hands in defeat, instead to wrangle resolve knowing what holds you to the commitment.

For us, the motivation to be physically fit was to live without fear and to live fully for God, family, ministry and ourselves.

(2) IT’S A LIFESTYLE. Shifting from years, even decades, with little to no thought toward the consequences of poor nutrition and no exercise has on your body, requires a complete change in mental process. You CAN do this! How bad do you want it?

I could make gravy and mac-n-cheese from scratch! I had to learn how to make low-to-no fat meals. We opted for food and beverages naturally sweetened. Discovering which fast food restaurants have something to offer was frustrating, at times. It’s not about restriction. It’s about the freedom of living and feeling better! And, when people start seeing the changes, you’ll know fitness has been your witness to draw others to Christ!

(3) FIND A FITNESS REGIME THAT MAKES YOU SMILE. The first TWO WEEKS of your new exercise regime will be the hardest. After the initial fatigue and muscle soreness, you may want to give up. Stick to it! Consistency is the key. If after a month (at least 3 times each week), you still do not like this particular brand of fitness, try something new for another month.

“If I’m moving, I’m winning!” This became and is still very much my fitness motto.

(4) FOOD PREPARATION. The two toughest challenges in a nutritional change are *not giving up and *preparing meals, especially if you have a busy lifestyle.

When I don’t prepare a menu or if I skip weekend food prep for the meals ahead, my hubby and I will end up making poor nutritional choices.

(5) HYDRATE. You simply must drink more water, especially during your fitness session. Tell-tale signs you may be dehydrated: Dry mouth and lips. Gently pinching skin beneath your bottom eyelashes, and it stays pinched. Feeling thirsty.

There are conflicting reports of just how much H2O a person should consume daily. MY TIPS: However much water you’re drinking, drink 8 ozs more. AND, let the first thing you consume in the morning and the last thing you consume each evening be a glass of water. AND, try flavoring your water with sugar-free mix-ins or fruit or essential oils.

(6) WELLNESS EXAM. If you can financially swing it -OR- if your health insurance covers a yearly exam, do it! You’ll have a good base of numbers to launch forward. Find out cholesterol, weight (ugh), blood pressure, thyroid (TSH) levels, etc, and then, you’ll know what type of nutrition to pursue. Don’t be overwhelmed if your physician suggests meds to control these areas. Typically, they opt for fitness and nutrition as their first prescription.

(7) ACCOUNTABILITY. Fitness can be fun. Fitness with friends is the best! Why? Laughter, support, and celebration! Fitness friendships spur one another on with encouragement and a healthy dose of competition… or, if you konk-out, someone is there to call 9-1-1! C’mon, I’m just kidding!

(8) CHEAT MEAL. Sure, those cravings for chips and fudge brownies will still be there, but it’s important not to destroy your hard work for a steady diet of them. Go ahead! Enjoy a cheat meal to get it out of your system! Then, get back on track. More than likely, you will notice the sluggish feeling these cheat foods induce.

I am happy to report my preacher-man is doing great! He gets me moving when I have a case of the Idontwannas! We brought down cholesterol levels significantly. Together, we run 5K and 10K races and half-marathons. Finding new places to hike while traveling for ministry is fun!

I never thought fitness would be a platform to share the Gospel, but it has become an integral part of weekly ministry for me! I became a REFIT® Revolution Instructor and absolutely love helping others to pursue a lifestyle of fitness and nutrition! FITNESS IS MY WITNESS!

It bears repeating, ministry, faith and fitness go together. YOU can do this!

Dessert Menu: (suggested books and media)

SanctuaryMinistryWives.com founded by Bridgette Tomlin

REFIT® Revolution founded by Angela Beeler

The Body Tithe Devotional written by Matthew Pryor

For the Newbie Runner: Part 4

Walking: Not for the Wussy

Just because this series is labeled for the newbie runner does NOT exclude those who walk! I spoke with an ER technician who sees less injuries from walking than any other sport. For those who are starting from a sedentary lifestyle, walking is the perfect launch into a fit lifestyle. Most everyone can walk! Walking strengthens muscles and immune systems. Walking is the first activity a cardiologist requires of heart patients before leaving the hospital. Walking is a necessary warm-up and cool-down for joggers and runners. Walking is my choice for when I need to run, but experience the Idontwannas.

Start with a simple goal. Perhaps, at the local park or track you set a goal for a quarter mile or more. Go at a pace you feel comfortable. When you feel tired, try "fishing." Spot a person or an object and walk to that point. Remember, the first two weeks of any fitness launch is the hardest. Keep at it, get out there and walk, newbies!

Apps:  Help or Hinderance?

There are so many digital tools to assist those who are getting fit. When you pair the smartphone with a fitness app, the convenience and motivation can be a terrific boost and accountability. Many fitness and mileage apps provide an online version with even more details and friend searches. While most of these apps are free of charge, some offer an elite upgrade at set pricing for in-depth stats and "coaching."

Two apps which my hubby and I utilize and integrate with one another are RunKeeper and MyFitnessPal. While the latter helps to daily log your caloric intake, it factors the calories burned in RunKeeper (walking, running, etc.) against the totals for the day! Now, that's helpful! The only downer I've experienced is on some overcast days when RunKeeper wigs-out on my location and mileage.

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

Guest Blogger: Janay Roberts

Me in the upper left-hand corner - 2007

A Weight Loss Journey

My weight loss journey began in 2007, when I was at a point in my life when I was desperate to change my health. When my girls were ages 7 and 4 and wanted me to play with them at the park, it was very hard for me as I was extremely overweight! When my younger daughter asked me to go down the slide with her, it was a big wake-up call when I climbed up and discovered that I could not really fit. I knew then I needed to change and almost broke down in tears! If I wanted to enjoy my girls' growing up years, I had to change my lifestyle.

In April of 2007, I began that journey. I knew it was going to be a very tough journey, but realized I did not put the weight on overnight, so it was not going to come off overnight. The day I chose to begin my journey, I stepped on the scale and with tears in my eyes, I stepped off. I was 30 years old and weighed 269 pounds. I prayed, "God, I can only
do this with Your help."

I drank diet pop like crazy. I ate everything fried. I did not watch my portions. I ate tons of sweets. I ate late at night. The list goes on. Many changes needed to be made so I picked a few and started there. Knowing I could not change everything at one time, I decided to take baby steps.

Wedding day - 1997

I cut down the amount of pop and drank water with flavor packets. At the time, I could not stand drinking plain water. I cut out fried foods and watched how much I ate. 

It was amazing at how much better I started feeling and how much more energy I had!

The weight started coming off! I was determined I was going to take it off without surgeries or pills. Little by little, I kept adding disciplines to my eating habits. I limited sweets and counted calories and exercised like a crazy person. Three years ago, I completely stopped drinking pop. Withdrawals? Oh yes! But, after a few days, it was easy.

Determined, I arrived at my goal weight one month before by my birthday in March 2013, weighing in at 135 lbs! I was so excited! When I started this journey, I was in a size 22/24 plus size. My Easter dress, last year, was a size 4! I was PUMPED!

Then, in May of 2013, we lost our home and everything we owned to the F5 tornado in Moore, Oklahoma.

Having to live in a hotel for over two months, we ate out for all three meals every day. I tried to be careful, but it was hard. I purchased a set of scales after we moved into our new home. Those months of dining out and stress eating caused me to gain 34 pounds. I cried.

ME, NOW - 2014!

I have started exercising and eating healthy, again. With determination, like before, the weight IS going to come back off. I hope by this summer, I am really close to where I was!

I promise you, this journey has not been easy and there were and are still times we go places where everyone around me is eating unhealthy choices and sweets. I just ask God help me with the intentness and wisdom to make wise choices. Have I splurged? Absolutely. It is okay as long as I don't splurge daily!

I give God all the glory for getting me to this size. I can't wait to get back to my goal weight by shedding those "tornado pounds!" 

I pray He gives you the determination that He gave me!

8 Tips to Launch a Lifestyle Shift of Fitness & Nutrition

Find a comfortable and
supportive shoe that
fits your fitness regime!

If you are considering making a lifestyle shift with fitness and nutrition to effect your health, I do have a few of suggestions from my experience...

1. The first 2 weeks of your new fitness and nutrition lifestyle will be the hardest.
2. If you can swing it -OR- if your health insurance covers a yearly wellness exam, DO IT! You'll have a good base of numbers to launch forward. Find out cholesterol, weight (ugh), blood pressure, thyroid (TSH) levels, then, you'll know what type of nutrition to pursue. Don't be too overwhelmed if your physician suggests meds to control these areas. Typically they opt for fitness and nutrition as their first prescription.
3. Find a fitness regime that makes you smile -after the first 2 weeks of fatigue and muscle soreness- and STICK TO IT! Consistency is the key! The cheapest is walking or running. I love Zumba! Known as "The Angry Runner," I am intentionally trying to smile for a couple of seconds during each run.
4. If there's a nutrition change, the hardest parts are (1) not giving up and (2) food preparation, if you have a busy lifestyle. When I don't prepare a menu or weekend food prep for the meals ahead, my husband and I will end up making poor nutritional choices and it'll cost us more money, too.
5. Hydrate. You gotta drink more water, especially during your fitness session. Whereas I drink the stuff like a camel (80-100 ozs.) every day, my husband prefers flavor. We purchase water mix-ins. He likes to stir-in the full measure. I prefer to use half. There are conflicting reports as to just how much water a person should consume daily. In my health journey, I've discovered a couple of tell-tale signs in my own body letting me know I need to quench my thirst: Dry mouth and lips, gently pinching-up skin beneath my bottom eyelashes and it stays pinched and, then, feeling really thirsty.
6. When I start my day with fiber and protein, I don't feel like there's a hollow area in my gut in the middle of my morning. For me, a boiled egg and oatmeal or whole wheat toast is a good, solid start. Sometimes, a green smoothie made with kale is my morning protein boost!
7. 5 Small Meals! Like many American children, we were taught 3 square meals ending with a large dinner was eating healthy. In my recent quest for good nutrition, I've been eating 4-5 small meals per day: breakfast, mid-morning, lunch, mid-afternoon and dinner. This method seems to be keeping my energy up for evening workouts.
8. Fitness can be fun, but funner with friends! I've done Zumba and run miles alone and that's ok, sometimes. However, fitness with friends is the best! Why? Laughter, Accountability, Support, Celebration!...or, if you konk-out, someone is there to call 9-1-1! C'mon, I'm just kidding!

I'm sure there could be more suggestions. If you're a late fitness & nutrition bloomer like myself, what's a suggestion you could offer to newbies?

#BACKonTrACT: Week 3

I need a weekend from my weekend! How about you? With so much going on and celebrating, we can get off track with our fitness and nutrition. Don't feel guilty or starve yourself! Just get up, lace up your tennies and determine to get #BACKonTrACT! 

-------------------------------

#BACKonTrACT – Week 3

**Nothing changes until you ACT!**

ReCap Monday

Nutrition: ACTivate Smart Food Choices

(To keep yourself ACTive, you're gonna need a good balance)

•    5 small "meals" a day will help keep your energy level up!

•    Eat smart carbs and healthy proteins that will keep you powered!

•    Empty calories will leave you empty, later, when you need to tap into something!

Fitness: ACTivate Smart Fitness

(Zumba was my ACTion of the day...after running all over the house while cleaning. But here's the deal, because I ate small "meals" earlier throughout the day, I had a smart reserve of energy to tap into at 6pm to carry me through an hour of sweaty, hot Zumba with friends.)

Tuesday

Nutrition: Listen to Your Body!

(Since I've been ACTively participating in plant-based nutrition, my body adjusts and lets me know when it's really hungry AND what I'm hungry for. Occasionally, I want a Five Guys Burger. What's my body really telling me? I need protein! 

Fitness: Listen to Your Body!

(There are days I feel I could run/walk/both for 5 miles. Then, there are days, one mile is a struggle. Try to forget what your fitness schedule calls for, today. Be smart. Forget the timer that demands you go easy for 20 minutes when you know you have one hour in your bones, today!)

Wednesday

Nutrition: Go GREEN!

(How about a green smoothie for one of your meals? Kale is a protein green! Toss half of a banana into the blender with the kale and maybe half of a tart apple. Add 8-12 ozs. of water or a sugar-free juice, like apple. Be brave...add a tablespoon of a nut butter or a couple of chopped, pitted dates!)

Fitness: Go GREEN!

(With the world obsessed about going green and reducing the "footprint" we leave behind, what can we do to lend a hand and, in the process, be fit? Walking to the stores at the other end of the strip mall or shopping village, instead of driving! Are you within biking distance of a park?

Thursday

Nutrition: Use the Buddy System

(Having an accountability partner will make it easier to make good choices!)

•    If you're in a carpool, offer to bring fruit and nuts instead of donuts for the commute.

•    Pack your lunch and someone else's, too!

•    Be an encourager! 

Fitness: Use the Buddy System 

(Having an accountability partner will make it easier to keep motivated!

•    Agree to check-in with each other during the day.

•    Perhaps your Buddy can meet you for a brisk walk during lunch.

Friday

Nutrition: ReTHINK

(Is it possible to eat 3 servings of veggies before noon? YES!

•    Americans tend to eat more sweet options for breakfast. CHANGE YOUR PALATE!

•    Add carrot juice to a morning smoothie instead of water.

•    How about water-sauteed veggies in a breakfast bowl or wrap with egg whites?

•    Pack fresh broccoli and cauliflower for a mid-morning meal.

•    Edamame is a yummy treat!

Fitness: ReTHINK

(ReTHINK when you workout or ReTHINK a workout that's stale)

•    Set the clock to an earlier time for you to be ACTive before you start your day!

•    If mornings are to difficult, schedule yourself into an evening exercise class.

•    Attempt a new workout you've never-ever considered in the past. (Spinning, Intervals, Zumba, Weights)

Use Saturday and/or Sunday to prep for the week!

•    Preparation helps save you valuable time, later, in the week.

•    Fix more time-consuming foods and set in the fridge to access for recipes...

•    Or, portion in smaller containers and set in the freezer to access, later!

~"Sam"

Not so #BACKonTrACT: Week 2

Um...know when you're just getting back to a routine and you forget and it's not a habit and you could kick yourself in the hind-self region? That's me. 

Here it is late into the week and I didn't write or post anything. I'm not so #BACKonTrACT as I wish I were with fitness, nutrition and blogumenting my goals. To that, I say, "CRUD." Truly, there are days when it just doesn't happen. Fitness calls and I don't answer. Good nutritional choices are pushed aside for the not-so-wise decisions. I'm not falling off the wagon, I just scuffed my toe, a little.

I'm reminded that nothing will change unless I take action. Nope, I don't feel guilty. I'll just do what I know I gotta do to continue to see lower cholesterol, a stronger heart and less fat. When it all comes down to it, I'm still a girl who wants a smaller jean size!

-------------------------------

Not So #BACKonTrACT – Week 2

**Nothing changes until you ACT!**

ReCap Tuesday

Nutrition: Whole Food Choices

(whole grains, whole veggies, whole fruits)

•    Breakfast: Oatmeal Pancake with Light Agave Syrup & Bananas

•    Mid-am/pm: Soy Yogurt, Granola, Broccoli, Carrots

•    Dinner: Grilled Corn-on-Cob, Seitan Patties, Baked New Potatoes

Fitness: Moved! 

(I went swimming earlier. My neighbors are letting me borrow their pool while they vacation!)

Wednesday

Nutrition: Left-overs!

(Wednesdays are typically long days for us with work & church. Who wants to cook at 9p?)

Fitness: Tummy Crunches & PLANKS! 

Thursday

Nutrition: Keep up with Water Intake! Brew Sun Tea!

(What? You've never brewed Sun Tea in the summer?)

Tips: 

•    Fill a clean jar with water. As you scew the lid on, leave the tea bag tag on the outside.

•    -OR- fill pitcher with water and 1-2 bags. Cover.

•    Set jar/pitcher in the sun outside in the morning before you leave.

•    When you get home, you'll have brewed tea!

Fitness: 2-a-Day Cardio? 

(Oh, yeah! Desperate times call for desperate ACTion!)

•    You can get up earlier. Really. I know you can!

Friday

Nutrition: Fulcrum!

You don't spend as much money (in the long run) dining in, but when you go out...

•    You can most always find healthier choices on a menu.

•    Ask how certain items are prepared, then make your decision.

•    Share entrees!

•    Skip the fatty dessert or fatty cream in the after-dinner coffee. Ask for fresh fruit!

Fitness: Be ProACTive!

•    Remember when you wrote down some fitness and nutritional goals? Share 'em!

•    OR...make new goals for the coming week! 

Use Saturday and/or Sunday to prep for the week!

•    Print or make your own weekly meal planner using coupons from the newspaper!

•    Get recipe ideas from website including www.forksoverknives.com.

•    Package out your weekly lunches and mid-day meals for quick access!

~"Sam"