You Can Stay Fit During Christmas!

By Laurette Willis

“I am the bread of life” John 6:48 Those words really put holiday overindulgence into perspective don’t they? Perhaps the overindulgence we could enter into this Christmas is filling up on the “bread of life” instead of the bread of this world—after all, Jesus was placed in a manger (a feeding trough!) as a baby.

When we think of the bread of this world, do you think of physical bread? It can be that, as well as what I call the “soul junk food” of this world. I’m referring to the PG-13, R-rated (and worse) so-called “entertainment” of this world (TV, movies, music, etc.).

Okay, now I’m meddling, right? It’s just that I’ve found that if I’m filling up on the world’s junk food through my eyes and ears, I also seem to want to satisfy my mouth with the world’s processed junk foods for my body.

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Gratitude For Our Precious Bodies

By Brooke Parker

With the November theme of gratitude still going through my head, I would like to focus this month’s nutrition article on creating a positive body image full of gratitude.

All too often the thoughts and focus toward our bodies are based on what we don’t have, what’s not working right, or what’s starting to fall apart. I am certain that collectively the human race does not make the effort to adequately appreciate the amazing gift of the body. Just think about all that DOES go right within all of your body’s systems each day. It is truly amazing. Whenever I start to become frustrated by a minor ache or injury I try to stop and remember those amazing people who truly do have physical disabilities or chronic illness. Then everything is quickly put into perspective for me. If I have my health, who could ask for anything more?

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Transform Your Workouts Into Worship!

By Laurette Willis

Have you ever said this: “I don’t have TIME to exercise”? Some of us have said that more than once! In reality, it’s not about having time to exercise because we all have the same 24 hours each day; we need to MAKE time to exercise if we want to be healthy.

Think of some of the things you already make time to do each day. Some of these things have been part of your daily routine since childhood and have become second nature, such as brushing your teeth, washing your face, or fixing yourself something to eat. There are other things you do on a regular basis which have become habit, yet require a bit more preparation, such as going to church, remembering to acknowledge friends’ birthdays, and shopping for groceries.

Making fitness a part of your regular routine can become a habit—especially if you combine it with something you are already doing, such as prayer, reading the Bible, or worshiping the Lord.

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Delayed Gratification

By Cami Checketts

“The chief cause of failure and unhappiness is trading what you want most for what you want now.” Zig Ziglar

We live in a society of instant gratification. Need a question answered? Minutes on the internet and you’ll have more information than you could possibly use. Hungry? Wendy’s will have your dinner ready in minutes. Tired? Drink a Red Bull and you’ll feel pep immediately.

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Setting Realistic Goals for the Journey

By Don Otis

What is on your “bucket list?” If you saw the film starring Morgan Freeman and Jack Nicholson, you know what I mean. What do you want to accomplish in life? What habits do you want to change? As the old saying goes, “If you don’t know where you are going, any road will take you there.” In fitness, as in any area of our lives, spiritual, intellectual, emotional, change must be intentional.

As a personal trainer, I know how important goals are. We need to define them so there is no ambiguity. For example, I reached the summits of two 14,000-foot peaks in Colorado this weekend. My long-term goal is to do all 54 of them in the state. While it is a lofty goal (pun intended), it is achievable. Maybe your goal is to lose 15 pounds or to finish a 5 K run. Whatever it is, start now, start slow, and be realistic.

In two weeks, I will tick off another item from my own bucket list. It is the Pikes Peak Ascent. Ever since I first read about this race, I wanted to do it. It is a 13.3-mile race to the top of 14,110-foot Pikes Peak. I realized earlier this year that if I was ever going to get it done, I had better sign up for it now. What do you want to accomplish?  Write down some goals for yourself. Then, tell someone who will hold you accountable.

Bigger goals take littler steps. For example, if you want to run a marathon, you have to start with what you can do–shorter runs. You need a plan. You need direction. Because we live in an instant-everything society, we want our success to be easy. The things in life that mean the most to us rarely come easily. They take work. They require sacrifice.

A week ago I did a 10-mile training run at 10,000 feet in the pouring rain. It was no fun. I was cold and muddy. My knees ached. My quadriceps screamed. In reaching for any goal, we learn to push through discomfort and excuses. There will always be distractions. Expect resistance. Expect setbacks. Expect to feel lousy some days. Keep your eye on your goals. No one will ever care as much about whether you reach your goals as you do.

To get you going with goal setting, keep these principles in mind:

1.Your goal must be achievable. If you set your goals too high, you will become discouraged. It is better to set realistic goals that you can meet within one to three months. You can always revise and rework your goals.

2.Your goal must be measurable. Be specific. For example, “to lose weight” is not specific. It is better to say, “To lose 10 pounds in two months.”

3.You must have a plan. How will you lose 10 pounds in two months? Write it down. This can be as simple as saying, “I will walk 30 minutes a day five days a week.”

Be patient. Be consistent. Remember that anything new takes time getting used to doing. Our lives are short. Our bodies are wearing down, but God calls us to be stewards of this marvelous machine.

Don S. Otis is the author of Staying Fit After Forty and a personal trainer living in Canon City, Colorado. He can be reached at Don@veritasincorporated.com © 200

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