December 23, 2024

Why Would We Want to Honor God with our Body by How We Eat and Exercise?

April 2, 2014 by

Why

Last week, in my blog, I encouraged you to think of the way you exercise and eat as an opportunity to honor God.  It can be motivating to do it unto Him and not out of our own desires and needs.  However, what if that is still not motivating enough?  How do we even get to the point of wanting to honor Him in all that we do, including how we eat and exercise?  If it is still a struggle, let me share with you what I have learned from my own experiences and why I now want to honor God with my body by how I eat and exercise.

God’s Love and Grace

My friend, when I think about where I would be without God’s love and grace in my life, I am overwhelmed with appreciation toward Him. He has set me free from the bondage of sin and shame and given me a life of joy and peace.  Let us not take for granted John 3:16 and remember that God sent His ONLY son to die for us. Ephesians 1:4 says He chose us to be ‘holy and blameless.’  In verse 6 he reminds us that He “freely” bestows on us His grace.  I am so blessed to walk in His amazing grace everyday that I want to honor Him in EVERYTHING I do.

By accepting and understanding the fullness of His love, grace, and forgiveness, you may discover you have a heart to give back to God.

My Confidence is in Him, Not Others 

Have you gone on crazy diets or tried to stay motivated to exercise because of what you, others around you, or someone from your past has said about the way you should look?  Ladies, we do not have to be imprisoned by the media, what others say, or the voices in our head.  Those pressures can lead to yo-yo dieting or extreme exercise which finally leads to quitting because of a lack of motivation.  How beautiful is it to hear God tell us that we are wonderfully made.

I will give thanks to You, for I am fearfully and wonderfully made;
Wonderful are Your works, and my soul knows it very well.
Psalms 139:14

Once we can become confident in who we are in Christ, and believe what He says about us, our motivation is for Him and not for ourselves or others.

If you are struggling to stay motivated, I encourage you today to stop “trying” to eat healthy and exercise on your own.  Take some time and devote yourself to learning and accepting two things that can change your life.

  1. God’s love, grace, and forgiveness He freely gives you

  2. What God says and feels about you

When we understand these truths, God’s says in John 8:32 that the truth will set us free.  Through this freedom, our motivation can change to give back and

 Honor God with our Body by How We Eat and Exercise

In Good Health,

Crystal

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Do You Eat Healthy and Exercise as a Way to Honor God?

March 26, 2014 by

glory of GodHave you ever been frustrated because you cannot seem to stay motivated long enough to consistently exercise and eat healthy? Do you feel like you have the discipline for a short time, but then fall back into old habits and quit caring because it feels useless? Here is a question for you to ponder.

How might things be if you decided to eat healthy and exercise as a way to honor God?

WHAT HAVE YOU GIVEN TO HIM?

As followers of Jesus Christ, there are things in our lives we have decided to give to Him such as finances, time, resources, marriage, children, work, etc.  Why then, as women, do we sometimes try and take on the battle of our health and fitness by our own strength, discipline, and power?

HONORING HIM vs YOUR STRENGTH

Can you relate to one of these scenarios?

  1. You know you should get up and get in at least 30 minutes of exercise, but you cannot seem to find the motivation or desire to do it.
  2. You have had a stressful day, you are tired and frustrated, and you think you have earned the right to overindulge with “comfort foods.”

How do you think you might handle the situation differently, if you paused and asked yourself, “What is the best way I could honor and bring glory to God with my body right now?”

1 Corinthians 10:31 says, “Whether you eat or drink, or whatever, you do, do all to the Glory of God.”

God wants us to worship Him with our body. Deciding not to overindulge, eat out of emotions, and taking time to care for our body through physical activity can bring Him honor.

Philippians 4:13 says, “I can do all things through HIM who strengthens me.”

God does not want or expect us to “try” harder on our own.  He will give us strength to face the big things and the small things.  Our health is just as important to Him as it is to us.  Why not ask Him for strength that is not of our own so that we can eat healthy and exercise as a way to honor Him?

If you are ready to make a change and find the right motivation, I would love to help you make healthy living a part of your life.  You can learn how to exercise and make the right food choices, in your busy world. Email me at crystal@yourfitnessdesigner.com to schedule a time for a for a free telephone consultation.

In Good Health,

Crystal

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Find Time for Exercise with a Little Multi-Tasking

March 19, 2014 by

Step by stepWhen there are so many things to do or things we want to do, exercise may become last on the priority list.  However, have you ever considered there are things you can get done while exercising?  Before dropping your workout for the day, think about how you may  find time to exercise with a little multi-tasking.

  • Get Organized

For me, before I can get my home organized, my work and daily “to do” list done, I have to prepare what and how it needs to be done in my head. I cannot tell you how many times I have developed a new plan of doing things after thinking about it during a long walk. I get things done, in my head that would not have been done without exercise.

  • Time with a girlfriend

Do you have that girlfriend who sends a quick message, “We need to get together for girl time?”  Then life gets crazy and there is no time to sit and talk.  Oh, the things we get accomplished when I go for a run with my best friend.

We get to catch up on each other’s lives and I usually get help and encouragement with something I have needed, but had not taken the time to stop and ask.

  • Quiet Time

So often I hear women say they struggle to have daily quiet time with the Lord.  Let me give you a little secret.  Jesus does not just wear sandals, He wears tennis shoes.  I know this because He has joined me so many times for a run.  There have been times when I felt Him and heard from Him the most while praying during a walk right outside my front door.

How would you view your time of exercise if you looked at it as time with God and a way to honor Him?

  • Get Creative

Do you have a job that requires creativity or volunteer where someone is looking to you for inspiration? Taking a walk can be an opportunity to clear your head and get inspired with new ideas.  Perhaps you struggle with being productive as I do.  If that is the case, bring your phone or a small notepad and pen in a fanny pack and jot down those ideas on your walk.

These are all things that can be done while exercising.  Think of it as a bargain—two for the price of one.  You may be surprised to learn that you can find time for exercise with a little multi-tasking!

 In Good Health,

Crystal

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A Quick Spring Workout

March 12, 2014 by

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Spring is right around the corner.  If there is a way I can get in some fresh air and exercise outside before it gets too hot, I can get pretty creative.  Not only that, but who wants to go to the gym once the time changes and it is daylight longer…not to mention all of the extra activities that start when spring comes?  When the weather is pretty and I’m short on time, I like to head out to my street and get in a little cardio and strength training for a quick spring work out that takes 30 minutes.

All you need is a good pair of tennis shoes, an exercise band with a place to support it, and a light set of weights, 3-5 pounds.

WORKOUT
Start off with light jog or fast walk for 5 minutes to warm up.

Complete the following workout 2-3x depending on your fitness level

  • 15 walking lunges down driveway    

If you are new to lunges, forget the walking lunges and stay in a stable position and lunge up and down to complete 15 on each side

**keep toes forward and knee over your heel at all times to avoid injury to your knee

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  • 15 Chest presses with exercise band

(With band wrapped around a stable object), face opposite direction, place handles under your arms on each side and press out at chest level

**keep elbows soft at all times and avoid locking them out

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  • 15 Back presses with exercise band 

Now turn around and walk back, extend arms on each side and pull back squeezing your elbows back together

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  • 15 squats
  • Run or walk 3-5 minutes
  • 15 bicep curls with band

While standing, place band under feet that are shoulder width apart and curl handles up to shoulders

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  • 12 shoulder raises with weights

With weights to your side and palms down, lift them up together  to shoulder level

** keep a slight bend in elbow and do not raise weights about shoulders

  • Repeat 15 walking lunges down driveway (or standing lunges) 
  • Run or walk 3-5 minutes

Consult with your doctor before beginning any new program.  Remember this is what works for me.   Modify exercises according to your location.   Be creative and you can have your own quick spring workout.

In Good Health,

Crystal

For more customized workouts for your needs and personal schedule, contact me at Crystal@yourfitnessdesigner.com to learn how you can get started.

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How to Be S.M.A.R.T With Your Exercise

March 5, 2014 by

bikeThis is about the time, according to the statistics, that New Year Resolutions come to an end.  How are you doing with the goals you set at the beginning of the year?

If you started the year with a goal to exercise, but seem to be falling short, I want to show you how to be S.M.A.R.T. with your exercise to achieve your goals.

Be SPECIFIC

Was your ambition simply to start exercising? You may find it easier to follow if you made it a little more specific.

For example:

  • I will exercise for 30 minutes three days a week.

Make it MEASUREABLE

Have you said, “I am going to take better care of myself” or “I am going to spend more time with God.”

The question is: how will you know?  Write out your goals so that you can measure the outcome.

For example:

  • I will be taking better care of myself, by attending one yoga class a  week
  • I will have quiet time with God by getting up 30 minutes earlier than my normal routine 3 days a week

Make Them ACTION Oriented

To get results, determine what actions or behaviors you need to take to achieve your goal. I find I spend the majority of time here with most of my clients. How you will do it is just as important as setting the actual goal.

For example:

  • To meet my goal of exercising 3 times a week, I will set out my clothes the night before (action).

Your actions and behaviors will set you up to achieve results

Be REALISTIC

If making time for exercise has been a challenge in the past, having a goal to now exercise five days a week may be unrealistic.  Start off with a number you feel is doable and realistic for you such as three times instead of five times a week.

Be TIME Bound

Without setting a date of completion, it is easy to procrastinate. Giving yourself a specific time that you want to have it done can keep you motivated to achieve it.

For example:

  • I will run/walk a 5K by June 1

If you have lost your motivation, don’t give up.  Revaluate and be S.M.A.R.T. with your exercise then submit it to the Lord.

  • Specific
  • Measurable
  • Action Oriented
  • Realistic
  • Time Bound

“Commit to the Lord whatever you do; and your plans will succeed.”
Proverbs 16:3

In Good Health,

Crystal

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Eat Healthy……On a Budget

February 19, 2014 by

fruit

Do you ever feel eating healthy will cost you too much money and time?  Do you get frustrated and feel it is not worth it?  There is hope and I can relate.

Eating healthy is very important to me, but so is being wise with the money and resources that have been given to me.  It takes a little time and effort, initially, to eat healthy on a budget, but the rewards are great by saving time and money.

With a little thought and practice, you can do it by implementing just a few tricks to get started.  Here are a few of my strategies.

1. Focus on Produce First                                                                                         

As you put together your budget, allocate your money in the produce first to ensure you get the most nutritious items.  Not only will it ensure that you are getting your fruits and vegetables, but will eliminate processed and package foods, because you simply do not have enough cash.

2. Look for Sales and Seasonal Foods

Look through your weekly sale papers to find what items are on sale at your favorite grocery store and plan your meals around those items.  For your fruits and vegetables, choose those that are in season as they are cheaper and will provide a variety of color to your diet.

3. Substitute Packaged Items for Ones that Can be Prepared at Home

Do you buy healthy frozen waffles or pancakes?  Why not make homemade and double your recipe on the weekend to freeze extra for the week?  Do you grab a protein bar to go on busy mornings? I have found my homemade protein bars that I shared last week are more delicious, nutritious, and cheaper to make than any I could buy at the store.

Today be a “Well Woman!”  Eat and live healthy as a way to bring honor to God with your body and resources.  Don’t give up.  You can eat healthy on a budget.

In Good Health,

Crystal

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Homemade Protein Bars

February 12, 2014 by

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This month, I am focusing on sharing some of my favorite easy healthy recipes and options as with my mashed cauliflower recipe last week.  Protein bars are a quick option for women on the go.   However, trying to determine which one is the best option can be confusing.  We need something that is high in protein, low in sugar with a healthy amount of calories and taste good.  If you have found a particular bar that you purchase often, you may have noticed that it can get a little pricey.  After evaluating how much I spend on protein bars, I realize there has to be a way for me to make my own homemade protein bars.  I tried several different recipes and finally discovered my own combination that is high in protein, low in sugar and taste good.

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Peanut Butter Chocolate Chip Chewy Protein Bars

  • 2 cups quick oats
  • 5 scoops of Whey Chocolate Peanut Butter powder
  • 5 tablespoons peanut butter
  • 1/2 cup raw almonds
  • 1/2 cup Skim milk
  • 3 tablespoons dark chocolate chips

Choose your favorite oats, peanut butter, and chocolate chips.  For those who are new to Whey vanilla protein powder, you can find it at most large grocery stores.

Directions
In a large bowl, combine oats and protein powder. Add peanut butter and stir till peanut butter is coated. Slowly add 1/2 cup skim milk, stirring throughout (add just enough liquid to the mix so that it forms a batter-like consistency). Grind almonds in food processor or blender to your liking. Add almonds and chocolate chips and stir into mixture.

Line an 8×8 pan with wax paper, add mixture to pan. Cover mixture with another layer of wax paper and press down till the mixture is pressed flat. Refrigerate 4 hrs, then cut into bars. Store bars in container kept in refrigerator or freezer.  (I have found they stay together better in freezer and thaw enough to eat within a minute.)

Cut into 9 pieces.

Nutritional info per bar

Calories: 258

Protein: 20gms

Sugar: 5gms

Breakfast can be hard to figure out when in a rush. If you don’t prepare or think it through, you can end up skipping an important meal which can lead to an unhealthy decision on the way to work or overeating at lunch. Take a few minutes on the weekend to put these together so you are prepared for those crazy mornings when you do not have time for breakfast. When feeling rushed, grab one of your homemade protein bars and a banana and you are ready to go.

In Good Health,

Crystal

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I Got Them to Eat My Mashed Cauliflower Recipe

February 5, 2014 by

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Recently, I attended a dinner party with my husband that served what I thought was mashed potatoes (which has never been my favorite).  Much to my surprise it was not potatoes, but mashed cauliflower—and I loved it.  Prior to that, I had found several recipes for this dish, but was not brave enough to serve to my family, who love mashed potatoes but are not thrilled to try new vegetables.  However, since my husband loved them as well, I thought I would combine a few recipes and add my own twist. Could I get my family to eat my mashed cauliflower recipe in the name of mashed potatoes? (not a lie, just not telling the truth).

As my daughter sat down at the table with excitement, as she always does at the sight of mashed potatoes, I waited with anticipation for the first bite.  Her words, “Mom, you did something different and they are really good.”  Yes!  But too early in the game to tell her the truth.

Here is the recipe that my 9 year old daughter and husband loved.

Ingredients: (4 servings)

  • 1 head of Cauliflower
  • 3 Tablespoons of skim milk
  • 1 Tablespoons of I can’t Believe It’s Not Butter
  • 2 Tablespoons of light cream cheese
  • 1 Tablespoon of garlic
  • 1/2 cup of shredded cheese
  • Salt and pepper to taste

Directions:

  • Boil your cauliflower until tender about 15 minutes

Boiling

  • Add all ingredients and blend or mash to your desired consistency.  I have done them in a blender as well as mashed by hand and both were well received.

blender

 

  • Sprinkle with cheese and bake 10-15 minutes at 350 degrees to melt cheese; serve hot.

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 This easy and quick side dish at only130 calories, 11grams of carbs and 6grams of protein, is not only tasty, but a great way to sneak in a serving of vegetables to your diet and home.

I did come clean with my daughter a few days later when she explained to me how much she did not like vegetables.  I could not resist but to inform her that she does like cauliflower. With the confused look on her face, I reminded her of the tasty mashed potatoes and let her in on the secret.  It was a proud moment for me to know I got her to eat my mashed cauliflower recipe.

In Good Health

Crystal

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The Woman Who Has it All – Perfect Career/Perfect Family

January 29, 2014 by

It’s easy in today’s world to get caught up in the dream of having a successful career and being the perfect wife and mothe….all at the same time.  Have you ever thought, just for a minute, that you want to be the woman who has it all—perfect career and a perfect family?

Career

Whether you work full time, part time, or volunteer, perfection may be an ambition. As a business owner, it was easy for me to have the mindset that I must get it all done ASAP.  I can’t make a mistake and my business should grow at a rapid pace to be successful.  However, I had to realize that every setback or failure gives me an opportunity to learn and do it differently.  I must remember that, if I strived to have a perfect career and give 120% all of the time, there would be something else in my life that would suffer, like my family or health.

Wife and Mother

We can beat ourselves up thinking we need to be the perfect mother and wife. We want to do all and be all, but let’s get honest with who we are and what we can do.  Is it possible to cook a three course meal every night, volunteer for numerous projects and have kids involved in every activity and coming home with straight A’s?  Instead of trying to be perfect in every area, why not focus on making progress in the important things with our family. If you have followed me for a while, you have probably heard me mention one of my favorite books, Crazy Love.  Author Francis Chan quotes Tim Kizziar, “Our greatest fear as individuals should not be of failure, but of succeeding at things in life that don’t really matter.”

What Really Matters

Have you ever been so concerned with getting things perfect in your career, your home, or in your children that it takes you away from enjoying what really matters?  At the end of the day, year, or lifetime, what matters?

  • Extra hours spent catching up on email?
  • Impressing people that have no value to who are as a person?
  • Having a meticulous house?
  • Having perfectly dressed children who are shuffled from one activity to the next?

                                                           OR

  • Taking your time to grow in a career, as you seek God’s guidance for His purpose in your life?
  • Allowing setbacks to improve your character and perseverance?
  • A simple dinner at the table with family with quality conversation?
  • Saying no to certain things in your career, activities, and responsibilities so that you have time with family JUST TO PLAY?

Over the past month here at Girlfriends Coffee Hour, and in the January issue of Created Woman, a faith and fashion magazine, I have shared how it can be easy to get caught up in the race of trying to be perfect with your health and fitness, spiritual walk, and career and family.  As I coach women to achieve life balance, physically and spiritually, the first step we take is to stop and evaluate if time is spent each day on what is a top priority.

I encourage you to pause and ask the Lord to show you any area of your life where you need to let go of the desire to be perfect. Ask Him to show you where you need balance instead of attempting to be the woman who has it all. You can achieve a life of complete wellness—physically, mentally, and spiritually.

In Good Health,

Crystal

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God’s Grace Covers Imperfections

January 22, 2014 by

Bible

I don’t think there is any area of life where women, who want to live “right,” strive for perfection more than in their moral and spiritual life. Working to follow God’s commandments, trying to do more, and comparing our spiritual maturity or gifts can be an internal battle—if we allow it. Can I let you in on a secret I had to discover for myself?  Moral and spiritual perfection is impossible! Yet we try to “be good” through our own strength and will instead of allowing God’s grace to cover imperfections.

What a glorious day when we acknowledge that we are sinners, but have God’s redeeming love, acceptance, and forgiveness.  Do you allow God’s grace to cover your imperfections and relish in His love and mercy?  I have discovered that when He is my focus, I desire to follow His commandments, love, serve, and avoid comparing myself to others.

Deciding to be obedient to God out of love and devotion, can release you from the struggle of trying to be perfect within your own strength. The focus has to be turned from self and toward the heart of Jesus.

For me, when I focus on the following Scriptures, I realize that spiritual perfection is not God’s plan for me and I won’t always get it right.

  • Ephesians 1:4
    For He chose us in Him before the creation of the world
    to be holy and blameless in his sight.

Guess what? God knew we were not going to be perfect, yet He still loved and accepted us and said He would not hold blame.  Isn’t that amazing?

  • John 14:15
    Jesus says, “If you love me, you will obey what I command.”

Instead of trying to be “good or perfect,” focus on Ephesians 1 and how much God loves you. You can’t help then, but to want to love Him more and more because of what He has given. When our love for Him becomes the focus, we change. We no longer look at a set of rules to follow or care about how perfect we look. We follow His heart and commandments out of love for Him.

  • Philippians 1:6 (My life verse)
    Being confident of this, that He who began a good work in you
    will carry it on to completion until the day of Jesus Christ.

God knew we were not going to be perfect. He created each of us for a special purpose, different from anyone else.  Our life and spiritual walk is a journey, not intended to be perfected until the day we see Him. His desire is that we grow in His love and seek Him more each day.

Today, stop trying to get it all right; stop trying to be perfect or like someone else. Fall in love with Jesus and seek Him more. Give up trying to be “good” within your own strength and allow God’s grace to cover your imperfections.

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