A Wonderful Gift

By Cami Checketts –

Imagine your father came to visit you and handed you the keys to a brand new Mercedes Benz GL450 Sport Utility. How would you treat that gift your father has given you? Would you forget to change the oil, rotate the tires, vacuum the interior, or put good quality gas in it? I’m sure you wouldn’t. You’d take wonderful care of that vehicle and make sure Dad got a big old kiss and so many professions of gratitude you’d probably embarrass the poor guy.

Our physical bodies are a gift from our Heavenly Father. We can and should do amazing things with our physical bodies—move, breathe, have children, hug those beautiful children, run and dance. The list goes on and on. How do we show our Heavenly Father how grateful we are for this gift? We take good care of it!

To have the strength and energy we need to serve and love our brothers and sisters, we have to take care of our physical self. We’re all busy and overwhelmed, but if we neglect the basics of good health, we will find ourselves feeling worse, fighting health problems, and eventually unable to keep up with life.

What are those basics? Sleep, good nutrition and physical activity.

Sleep—With a two-month old baby we’re struggling with this one, but at times I find myself squandering my sleep time. There are usually things I can cut out that aren’t important (who needs to fold the laundry?) so I can get a little more rest.

Good nutrition—The United States Department of Agriculture has a great overview of your basic good nutrition. Try to avoid fad diets that can help you lose weight initially but will ultimately hurt your health and usually result in a large weight gain after you quit the diet.

Physical activity—Being physically active does not mean you have to hit the gym for an hour each day. Find activities you can enjoy with your loved ones, wear a pedometer to try and move more each day, or if you enjoy the gym, set up a schedule so you can get there. The adversary would have us believe that the goal of exercise is to have perfect abs, but that’s not going to happen for most of us. The real goal of exercise is to help us function better in our daily lives and to improve stamina, self-confidence and overall health.

I hope none of us will take for granted this glorious gift our Heavenly Father has given us. Of course, we’ll never be perfect in our sleeping, eating, or exercising, but what counts is that we do our best. Let’s focus on being healthy so we can further the Lord’s work and be there for those we love.

Cami Checketts is a wife, mother of four boys, exercise scientist and author of The Sister Pact —In Stores Now http://fitnessformom.blogspot.com, www.camichecketts.com,
http://camicheckettsbooks.blogspot.com .

Are You a Wet Blanket on the Spirit?

By Julie Morris –

As Thanksgiving approaches this year, let’s look at what the Bible says about giving thanks. God commands us to give thanks in everything (1 Thessalonians 5:18) and in the next verse He warns us what will happen if we don’t—He says, “Don’t put out the Spirit’s fire”  (1 Thessalonians 5:19 NIV).

What He’s saying is that we will be a wet blanket on the Holy Spirit’s work within us if we don’t give thanks—and our spiritual, physical and emotional health will suffer. But this isn’t the once-a-year type of thanks. It’s daily thanksgiving.

Let’s look at the awesome things that the Holy Spirit does in us and what may happen if we’re a wet-blanket on the Spirit.

The Holy Spirit produces the delicious fruit of the Spirit in us: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and (last but not least!) self-control (Ephesians 5:21-23 NIV). If we put a wet blanket on the Spirit by not giving thanks, we might find ourselves producing rotten fruit. As you read the list below, place a check next to any rotten fruit that you’re producing:

• Hatefulness instead of love
• Depression instead of joy
• Fear instead of peace
• Impatience instead of patience
• Rudeness instead of kindness
• Meanness instead of goodness
• Inconsistency instead of faithfulness
• Gruffness instead of gentleness
• Undisciplined lifestyles instead of self-control

As if rotten fruit weren’t enough, if we don’t give thanks, we’ll also be a wet blanket on our spiritual gifts. That means that we either won’t have these gifts or we’ll use them wrong. Here are some examples:

• Teachers will be impatient.
• Leaders will dictate.
• Givers will throw money away indiscriminately.
• Mercy-givers will try to “fix” people.
• Evangelists will cram truth down the throats of unbelievers.
• Helpers will get mad if people don’t appreciate them.

If we don’t give thanks, we’ll be a wet blanket on other things that the Holy Spirit does in us. Here are here are just a few examples:

• · The Holy Spirit leads us into all truth. “But the Counselor, the Holy Spirit, whom the Father will send in my name, will teach you all things and will remind you of everything I have said to you” (John 14:26 NIV).
• · The Holy Spirit gives us power. “But you will receive power when the Holy Spirit comes on you; and you will be my witnesses in Jerusalem, and in all Judea and Samaria, and to the ends of the earth” (Acts 1:8 NIV).
• The Holy Spirit fills us with hope. “May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit” (Romans 15:13 NIV).

This Thanksgiving, make a life-changing decision to give thanks every day… in everything—no matter how challenging your circumstances— so that you won’t be a wet blanket on the Spirit at work in you.

Julie Morris (Julie@guidedbyhim.com) is the author of 12 books, a dynamic speaker and founder of two Christian weight-loss programs—Step Forward (www.stepforwarddiet.com) and a lighter and easier version of Step Forward—Guided By Him to a Thinner, Not So Stressed-Out You! (www.guidedbyhim.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.

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.

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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