Fit to Win in 2011

By Laurette Willis –

“Do not remember the former things, nor consider the things of old. Behold, I will do a new thing, now it shall spring forth; shall you not know it? I will even make a road in the wilderness and rivers in the desert” Isaiah 43:18-19 (NKJ).

Will 2011 be a new beginning for you? Have you had fitness failures as I have? Do you wonder if the changes you’ve wanted to make will ever happen?

Someone once told me, “A leopard never changes its spots.” Did you know that’s from Jeremiah 13:23? Before I came to Christ, I had many “spots” and stains caused by a life of sin. True, a leopard cannot change its spots just as I could not cleanse myself from sin. Neither can you. But there is One who can! The blood Jesus shed for you on Calvary paid the price to eradicate every sin and stain.

Our ongoing relationship with Him will also change us from one encounter with His glory to another so we can see hard-to-conquer habits eradicated, too!

Will you submit your life and all of this new year to Him right now?  It’s that simple. Allow Jesus to give you a fresh start this year!

Let’s look at some ways you can focus on how things can be different in 2011 for you.

In the area of physical fitness and health, fill in the blanks (Example: “I want to enjoy daily exercise and eating in moderation so I can maintain a healthy weight for me.”)

I want to: __________________________________________________________________________

So I can: ___________________________________________________________________________

The Lord’s Spot Remover

Consider the Scripture from Jeremiah 13:23 (NKJ). “Can the Ethiopian change his skin or the leopard its spots? Then may you also do good who are accustomed to do evil.”

Wait a second! We cannot change our skin just as a leopard cannot change its spots. So why is this followed with the admonition to do good?

I’m reminded of Paul’s words in Romans 7:24 (NKJ), “O wretched man that I am! Who will deliver me from this body of death?”

The answer is found in the next verse. “I thank God—through Jesus Christ our Lord!” It is a matter of faith (firm reliance on God) AND works (doing what seems right as I follow the Lord).

Take a look at what you wrote in the spaces above. Right now, ask the Lord to tell you something you can do to help you achieve that. You may be surprised at how simple it may be. The Lord usually leads us in steps, not leaps. Start today or tomorrow to do that one thing.

God Will Change Your “Want To”

Commit this new step to the Lord. “Lord, I’m offering this up to You. I trust You to help me.” Sometimes just taking a step in the right direction with your faith firmly planted in God’s ability to make up the difference is all it takes. Follow through with action every day. In time, you will find yourself actually wanting to make the healthful choice.

You will realize that God has changed your “want to” and you will see your goals are being reached one day at a time. He is faithful—and you are loved!

Christian Fitness Expert Laurette Willis is the Director of PraiseMoves Fitness Ministry (http://PraiseMoves.com and on Facebook http://bit.ly/aAlS4u ). Get your free kit at http://ChristianFitnessKit.com . © 2010

Eat-Smart Tips for the Holidays

By Laurette Willis –

“When you sit down to eat with a ruler, consider carefully what is before you; And put a knife to your throat if you are a man given to appetite. Do not desire his delicacies, for they are deceptive food” (Proverbs 23:1-3 NKJV).

What can one little holiday dinner do? A lot. The average woman who eats 2,000 calories on a normal day may find herself indulging in 4,500 calories and over 200 grams of fat—at one huge meal! According to The New England Journal of Medicine, many Americans gain as much as five pounds between Thanksgiving and New Year’s. Often that extra weight is likely to stay with us longer than it took to put it on.

Some nutritionists suggest starting around the beginning of December by cutting 100-300 calories per day so you can splurge a bit during the holidays and still fit into your clothes on January 1^st! It can be as simple as not adding the extra cheese on a sandwich, or forgoing the afternoon coffee drink. Have an apple instead.

Seven Quick Eat-Smart Tips:

1.      Decide you will not sample foods when cooking or wandering through the kitchen.

2.      Don’t cook on an empty stomach. Instead, enjoy a good breakfast first to stave off hunger.

3.      Take your vitamins with a big glass of water after breakfast. Taking your supplements early in the day ensures your body is getting the nutrition it needs. Your body will be less apt to crave empty calories, and you’ll have more energy, too.

4.      Have water or seltzer water with flavored stevia handy as you start cooking. I like adding a few drops of vanilla flavored stevia sweetener to a glass of seltzer water. It tastes just like cream soda, but without the sugar, calories or chemicals.

5.      During the day, pop some gum, a breath-freshener strip or brush your teeth to keep from snacking. One study showed that about 10% of the extra calories from holiday meals are consumed before the actual meal itself.

6.      Peppermint oil helps curb your appetite. A recent study by Dr. Bryan Raudenbush at the Wheeling Jesuit University in West Virginia evaluated hunger levels and food intake of participants who inhaled peppermint oil and those who did not over a two-week period. Those who inhaled the peppermint oil consumed an average of 3,000 fewer calories per week (approximately 23% less than those who did not inhale the peppermint oil!). Those who used the oil indicated that their hunger levels were significantly lower, too. You can get peppermint oil at most health food stores (and toothpaste can work in a pinch).

7.      At parties, go for the brightly colored vegetable and salmon appetizers and steer clear from dips, creamy sauces and anything light brown (usually means it’s fried).

It’s best not to announce to everyone what you’re doing if you want to “eat smart” during the Christmas and New Year’s festivities. It only makes them uncomfortable, and they may try to force you to eat something you know you’d be smart not to eat. This doesn’t mean don’t enjoy some of the special foods you only see once a year. Just be smart about it. It’s said the first bite is usually the best, so choose carefully—and hopefully we won’t need to put the butter knife to our throat in Proverbs 23 fashion!

Christian Fitness Expert Laurette Willis is the Director of PraiseMoves Fitness Ministry (http://PraiseMoves.com and on Facebook http://bit.ly/aAlS4u ). Get your free kit at http://ChristianFitnessKit.com.

Christian Fitness Tips Can Save You Money

By Laurette Willis  –

Do ads for expensive fitness equipment, pricey gym memberships and overpriced weight-loss programs have you down? No need to get bent out of shape financially just to keep in shape physically.

Make any fitness tip a “Christian Fitness Tip” by adding prayer or Scripture to anything you do! Pray and walk, recite memory verses on the rebounder; praise the Lord and dance; proclaim scriptural affirmations on the rebounder
or treadmill; talk to the Lord while cleaning house and thank Him for your family and possessions He’s blessed you with….

Here are seven skinny tips to burn the fat without burning a hole in your wallet. How many more ways can you think of to invite the Lord to help transform your workouts into worship?

1. The Journey of 10,000 Steps
An inexpensive pedometer at your local department store can help you meet that 5-mile recommendation for good health (10,000 steps = 5 miles).

2. Stepping Out
We’ve heard this before: take the stairs instead of the elevator and park further away from the entrance to the store. Such habits make fitness a lifestyle (instead of something you’re doing just to lose a few pounds).

3. Cleaning Up
Cleaning house can help you burn over 200 calories in 30 minutes. Want to really spruce things up? Moving furniture around can up the ante to about 450 calories per hour (but watch that back!).

4. Flashdance!
Turn up the radio, take out the Gospel music CDs, or crank up the mp3 and boogie (or “baile”!). Shake away that breakfast burrito by shaking the blues away, praising the Lord and burning calories for free at the same time!

5. More Bounce to the Ounce
Ever bounce on a mini-trampoline or rebounder? It’s not just for kids! A low-cost rebounder is great for the lymphatic system and provides a terrific low-resistance workout that is easy on the joints. You can burn about 4-9 calories
per minute on a rebounder (a 150-lb. person will burn 120 calories in only 20 minutes jogging in place on the rebounder.

6. Do You Love Lucy?
You don’t necessarily need a personal trainer or fitness coach to motivate you–try the buddy system. Lucy had Ethel, Andy Griffith had Barney Fife. You and your friend can encourage each other to keep in shape and go the
extra mile (whether Ricky and Fred want to go or not!).

7. Gym in a Bottle
Don’t have the extra money or space for fancy gym equipment? No problem! Use the stairs instead of the StairMaster®. Gallon jugs with water can become inexpensive hand weights. A gallon of water weighs about 8.33 lbs. Too weighty? Try soup cans instead (just don’t strap them on for leg weights-you’ll look really silly).

Getting and staying in shape need not be a costly proposition. Plus, the benefits can actually save you money as your health and energy level excel!

Christian Fitness Expert Laurette Willis, the Director of PraiseMoves Fitness Ministry (http://PraiseMoves.com and on Facebook http://bit.ly/aAlS4u), would like to invite you to get your free Christian Fitness Kit at http://ChristianFitnessKit.com . Take part in her free monthly teleseminars at http://ChristianFitnessTeleseminar.com.

Benefits of Physical (and Spiritual) Cardio Training

By Laurette Willis –

“Keep thy heart with all diligence; for out of it are the issues of life” (Proverbs 4:23 KJV). This proverb of King Solomon’s is not referring to physical cardio training, but spiritual. We want to keep watch over what we are meditating on in our heart.

Is there unforgiveness or bitterness? Envy? Worry? If so, the answer is to exercise…. Exercise forgiveness, repentance and then cast your cares upon the Lord.

Being what I call a “Fit Witness” is wonderful not only for you—but the people around you! And they will want to know your secret. You can begin explaining your blessing with words like, “by the grace of God,” and then mention how you like to combine faith and fitness (such as doing PraiseMoves or prayer-walking).

As a child of God, you are a steward or caretaker of the body the Lord has given you. Did you know your body actually belongs to Him? “For ye are bought with a price; therefore glorify God in your body, and in your spirit, which are God’s” (1 Corinthians 6:20 KJV). Both your spirit and your body are God’s property. Don’t let that scare you if you haven’t been taking as good care of His property as you could. Instead, realize He has a vested interest in helping you take care of your body! Ask Him to help you.

Physical Cardio Training
Cardiovascular training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of your maximum heart rate. Some examples of cardio training include brisk walking, running, aerobics, cycling, elliptical training and rowing.

How Much Cardio
Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the normal range being 30 to 40 minutes per session. Cardio should be performed a minimum of three days per week, with four to five days being optimal.

The Benefits of Cardio Training

• Burns calories
• Lose excess body fat
• Strengthens heart and lungs
• Elevates your mood—a real blues buster!
• Adds variety to your workout routine

When to Do Cardio Training
Most people find exercising earlier in the day is best. It helps them not to put it off. Some find after work is best for them. But any time you purpose to exercise is fine—just do it! Here are some tips:

• Avoid doing cardio exercises before bedtime. If you do, you may have a difficult time sleeping as the energy level of the body will be elevated for a while.
• If you are doing weight training too, try doing some cardio exercises right after, not before.
• A protein shake 30 minutes before cardio ensures you’ll have energy and won’t burn muscle protein during your workout.
• Exercise 2 hours after a larger meal.

Combine Physical and Spiritual Cardio
Select a scripture for the day and meditate on it while you are working out. Consider the scripture piece-by-piece and ask the Holy Spirit (our Teacher and Guide) to reveal hidden truths to you.

Build your faith muscles by speaking the scripture out loud as you are working out so you can hear yourself saying it. Remember, “So then faith cometh by hearing, and hearing by the word of God” (Romans 10:17 KJV).

Combining these two forms of cardio exercise will thus ensure you will keep your physical and spiritual heart with all diligence.

Christian Fitness Expert Laurette Willis is the Director of PraiseMoves Fitness Ministry (http://PraiseMoves.com and on Facebook http://bit.ly/aAlS4u ). Take part in her free monthly teleseminars at http://ChristianFitnessTeleseminar.com .

Are You Too Busy to Squeeze Fitness Into Your Day?

By Laurette Willis –

Is it a challenge to squeeze fitness into your day? There are ways to incorporate health and fitness for spirit, soul and body into your day—and actually have more time and energy to do all you’re called to do.

Hectic schedules seldom leave time for two very important parts of a well-balanced life: our relationship with God and keeping our bodies strong and healthy. God wants us to put Him first. Yet before I made time with the Lord a daily priority, I wondered why I never seemed to have enough time. Without realizing it, the rest of my life was suffering because I didn’t have my priorities in the right order. But when I began investing time in my relationship with the Lord first, I found the peace and wisdom to handle whatever came my way the rest of the day.

Faith AND Fitness!

Why not combine the two—faith and fitness? The Lord delights to be a part of everything we do—even exercise! One woman I know respectfully calls Him her “Personal Trainer.” Suddenly physical activity is no longer drudgery but an extension of our worship time with Him. In His presence, the joy of the Lord lifts and strengthens us spiritually, emotionally and physically.

Here are 5 quick ideas to make the most out of a short amount of time:

1. Cut workouts in half and squeeze in a 10- or 20-minute session instead of your normal workout. These mini-workouts can still produce lasting results and keep you from putting off working out until tomorrow, the day after or next week. Make use of the time you DO have.

2. Get up a little earlier. Either ask the Lord to awaken you earlier, or set the alarm clock 30 minutes earlier to pray and get a workout in before your day starts.

3. Lunch break: Divide your lunch hour in half and devote 30 minutes to exercise before you eat. Curb your appetite and boost your metabolism at the same time!

4. Nap time: If you have children at home, squeeze in a 10- or 15-minute workout while they’re napping.

5. Commercial break: Instead of vegging out in front of the TV, use the three to five minutes during the commercials to get some exercise in. I keep my exercise mat and rebounder (mini-trampoline) in the living room so I can stretch or bounce-bounce-bounce through some of my favorite TV shows.

Better yet, speak aloud your Bible-based confessions for the day while working out, walking, running on the treadmill…you get the idea! Combine faith and fitness in every way you can.

Changing Your “Want To”

What is your “want to”? Make a decision to add at least 20 minutes of exercise into your day (30-60 minutes is even better!). Commit your decision to the Lord and ask Him to help you. I guarantee, you’ll quit saying that you are too busy. Instead, you’ll suddenly find you are able to have a few minutes here and there that you can devote to becoming a “Fit Witness for Christ!”

Christian Fitness Expert Laurette Willis is the Director of PraiseMoves Fitness Ministry (http://praisemoves.com). Hear the latest in faith and fitness at http://ChristianFitnessTeleseminar.com. Get her free “21-Day Christian Fitness Program” and “Fit Favorites Devotional” http://praisemoves.com.

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