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.

Just Me

By Heather Allen –

During an hour layover in the Dallas airport, I entertained myself by watching fellow passengers.  This particular morning, I started comparing myself to what I saw. I dragged my luggage to the closest restroom. It might have been a two-mile walk and my bags felt like they contained my entire wardrobe. My already limp hair was now sleek from perspiration. Leaning toward the mirror, I frowned at the bags under my eyes and my uneven complexion. I backed up and took in the whole view. I pulled cosmetics out of my bag and went to work. And then despite my self-recrimination, one voice and thought stilled the rest. “Remember whose you are.”  I dropped my brush, everything stopped. Squinting, I looked back at the mirror. My throat felt tight, the perfumed smell of makeup irritated my nose. My gaze held, my mind grappling with the freedom of being accepted.

There are days when I am pretty sure I have no friends. But this is, of course, a lie. I am blessed to have women who love me enough to walk these dusty earth roads as my companions. Lonely days are beautiful in their own melancholy way. Drizzly heart rain often drives me to the shelter of His strong arms. And I stay there as His words pour like aloe on my sores. His kind of love soothes me. I wish I could see through His eyes every morning instead of my own. If I could whistle, my heart would script a new tune each morning as I delight in delighting Him.

When I was small I found it easy to believe I was a King’s daughter. I am not sure what changed. Maybe I listened to other voices and over time the King’s voice grew faint. But there in the Dallas Fort Worth Airport, I heard Him loudly enough to know I am His. I believe He wants me to remember because He loves me and would never have me believe I am less. But His purpose is probably much larger than I can yet see. I suppose a privilege of being daughter to the Creator is seeing Him recreate my mind. In this redemption, I find joyous surprise, learning He is the one who best defines beauty. If I grow more beautiful in time it will not be due to some cosmetic enhancer, it will be because my heart is more like His.

Heather Allen spends most of her time caring for her hubby and three kids.  Check out her blog: http://www.thebloodknot.blogspot.com/

Dress Rehearsal for Fall

By Don Otis –

The summer is over and that’s good news for some of us and bad news for others. It’s time for gathering wood in the northern climes, battening down the hatches, and checking for air leaks around doors and windows. The cooler months of fall can be the best time for fitness. You aren’t battling exhaust fumes, heat, or bicyclists. As the leaves fall with the temperatures, it’s time to get outside. The autumn months are also a season to plan races—5 or 10 kilometers or further.

The cool air is invigorating and I always feel better after coming back from a run when it is cool. It is tempting to stay indoors but if the elements permit, get outside.  Through the years I have run in just about every type of weather- –wind, rain, snow, hail. The key to enjoying your outdoor experience is dressing properly. The cooler it is, the more important it is to wear a hat and gloves, and an outer shell you can zip down if you get too hot. As a lifelong runner, I like the light polypropylene mittens which cost next to nothing. Most fitness stores will sell nicer gloves but you don’t need them. I learned the hard way during the Boise Marathon a few years back that cotton gloves don’t do well in the rain! If you know it is a dry day, but a bit cool, cotton gloves from your local hardware store work fine.

During a mud-slog half marathon in southern California this spring, I had the right gloves for the rain and cold and it made the difference against the driving rain and wind. Aside from slushy, wet snow (I won’t run in it), my least favorite condition is wind. Since I grew up where the Santa Ana winds blow in California, I came to loathe the headwinds. During the Snake River Half Marathon several years ago, we went out with the wind at our backs on a turn-around course. Yes, our pace was fast but I knew in the back of my mind that as soon as we turned around, the headwinds would be brutal, and they were!

In most of North America, fall is the relative calm before the storm of winter. Embrace the former while preparing for the latter. If you don’t have adequate clothing, invest in some for the cooler days. A hat can serve several purposes, to keep the sun from blinding you and for keeping your head warm and dry. If you sweat a lot like I do, a hat will keep you from losing too much heat. Likewise, if you tend to wear shorts, purchase some sweats or long runner’s tights. If your shoes get wet during a run, make sure you pull out the inserts and let them dry before the next outing. Better yet, rotate shoes—which means you need two or more pair.

I realize that when Jesus and His disciples were walking between the Galilee and Jerusalem or down to Jericho, they didn’t have Nikes. They probably used leather sandals even in the winter months. And yes, it snows in Jerusalem. We live in an age where comfort is preeminent. The least little heat, and on goes our air conditioning. The least nip in the room, and on goes the heat. Our bodies can, and do, adapt to the temperature and environment if we allow it. The cooler the temperature, the harder your body works to keep itself warm—which means burning calories by not turning on as much heat.

Whatever the temperature where you live, have a “dress rehearsal” for fall and choose your clothes carefully so you can exercise in comfort.

Don S. Otis is a certified Fitness Trainer and author of Keeping Fit after Forty. He is the president of Veritas Communications -www.veritasincorporated.com.

Yeah, That’s the Ticket

By Jane Thornton –

Hearty hoots of laughter drew me from my bedroom lair into the living room where my husband Wes watched television. As I peeped around the door facing, I heard Jon Lovitz’ smarmy claim, “I’m married to…Morgan Fairchild…yeah, that’s the ticket…Morgan Fairchild.” I had to plop down on the couch and enjoy his SNL liar character for the hundredth time.

Sad that we find humor in deceit. Maybe because we think our lies pale in comparison to the exaggerated comedian.

Several years ago, Wes and I blithely signed up for the His Needs, Her Needs marriage seminar, thinking we would bond with some other couples and enrich our already delightful union. Both results occurred, but the enrichment came by means of some painful soul-searching—most of it on my side, but we’ll save that for another article. Wes got smacked upside the head by the chapter on lying.

Please don’t get me wrong; he is the soul of integrity, but he had to fess up to a dubious foible. One week, the husbands were to examine themselves to see if they were born liars, avoid trouble liars, or protective liars. (Please see Willard Harley’s excellent book for a complete explanation.)

I was quite proud when Wes reported back that he was none of the above. I beamed with gratification. Then he clarified. He had determined he was a lazy liar. He would give in to the temptation to fib or avoid complete openness because he just didn’t want to mess with the ensuing barrage of questions from me. Ouch.

One of my students faced an ouch lesson of his own this week. After I had called out the vocabulary words for a test, I tracked the room like the proverbial menacing shark. My gaze fell upon the hunched shoulders of a teen as his arms created a protective circle around his paper, unusual test-taking posture, suspicious, in fact. Sure enough, he had his vocabulary list tucked under the test paper. His cheating earned an unchangeable zero and a firm lecture on honesty.

I remember the temptation clearly. My senior year in high school, I finished my government test and placed it face down on the corner of my desk. The need to check a few answers itched until I pulled out my folder and scanned my notes. Frustration surged when I realized I’d made the wrong choice on a simple question. Arms folded in self-disgust, I scrunched in my chair waiting for time to be called.

My angst-filled eyes took in the fact that my teacher had not seen me check my notes. Discreetly, I flipped my paper, changed my answer, and replaced the test, no one the wiser.

Except God.

Immediately His Spirit convicted me, “The truth will set you free” (John 8:32b NIV). I must admit to pangs of regret as I changed my answer back to the wrong one. However, although I endured great mockery by friends who thought such honesty was extreme and foolish, I still consider that repentance a proud moment. Too bad it’s not the norm instead of the cause of pride. God is still working on me.

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much” (Luke 16:10 NIV).

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 .

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