1, 2, 3, 4....1, 2, 3, 4! Fall in line, girlfriends, and let's get serious about fitness! Well, not too serious - a fit life is a fun life because, when you look and feel your best, you will be excired about everything!
Put on some comfortable, loose clothing, grab your water bottle, some dumbells and a Fit4Life attitude and let's move! :-D
Clean out your kitchen if at all possible and replace sugary snacks with fresh, delicious fruit of all kinds, some whole, natural almonds, cashews or pecans (no salt and not roasted). Replace carb-loaded cereals with high fiber, low sugar ones, such as GoLean, Fiber One or All Bran. Trade your whole milk for skim - if you can't make the leap, start with 2% and work your way down. Drink lots of water!
Have white fish on hand and chicken breasts to grill or bake. Cut back on bread sources of all kinds but especially, make a switch from white to wheat or whole grain. I haven't had any bread in almost 3 months and I don't miss it! I can tell such a difference! For your carbs, try 1/2 cup of brown rice, a small sweet potato or a red potato. These are good carbs to fuel your body with! Remember a serving of meat is 3 oz. (the size of your palm) and a seving of veggies is 1/2 cup.
Try Fage 0%fat Greek yogurt - add some sweetener or honey and berries. Great snack! If you can't find this brand, just find a low calorie yogurt, hopefully with fiber. Should be from 50-100 calories.
For those of you just starting out, walking is a great cardio exercise as long as you don't stroll. Move those legs! You should barely be able to carry on a conversation if you are working hard enough. Of course, if you are brand new, just begin! Try to begin with 1 mile and work up to 3-5.
Cardio isn't sufficient for a lean, toned and healthy body. You also need resistance training with a band or weights. Do this 3 times a week and mix your walks in at least 3 times, as well, for optimal results!
The programs I have and do use are the following:
From Beachbody.com for those who are athletic and accustomed to challenging workouts:
P90X
Chalean Extreme
Insanity
Hip-hop abs
For anyone:
Billy Blanks Tae-bo series - all very good!
e-diets work out dvd
Pilates
http://www.beachbody.com/jump.do?itemType=HOME_PAGE
http://healthnews.ediets.com/fitness-exercise/best-body-boot-camp.html
http://www.billyblanks.com/
http://www.winsorslim.com/?gcid=S12579x082&keyword=mari%20winsor%20pilates_2
***I am working on transferring this blog to a website where I can do much more with my fitness and story pages. Please be patient while I am in transition. I'm excited!
Make it a Fit4Life day!
Still Climbing,
Cher
Wednesday
Monday
A Heart Matter. I Sam. 16:7
"The Lord doesn’t see things the way you see them. People judge by outward appearance but the Lord looks at the heart." I Samual 16:7
"The Lord has sought a man after his own heart..." I Samual 13:14
Hey, web friends! It’s the beginning of another great week filled with possibilities! There will be opportunities for us all, this week, to love people with gentleness and kindness, to forgive wrongs, to practice goodness, to walk humbly before God with a grateful heart and to experience all the beauty God has created for us to experience if we have "eyes to see!" Incidentally, I read something a little while back that said we should stop talking about how bad Mondays are as it causes us to miss thinking of 1/7 of our week in a positive way! I agree and have tried to stop saying, "It's Monday!" in response to people asking about my day! No charge for that little tidbit! ;-)
I pray today that we will choose to lean in close to the Lord so that the fruit of his Spirit will be evident from hearts that are flourishing, just as the beautiful flowers in bloom are making their marvelous spring entrance! It's not a matter of "working it," as Jesus pointed out; "Consider the lilies of the field, how they grow; they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these." (Matt. 6:28-29) As the Lord looks into our hearts, may he find there a pleasing view...let's explore what that might look like.
I have had on my mind, for several days, this thought that David was called a man after God’s own heart. What an accolade to receive – a commendation from the very Creator that seems astonishing, considering the totallity of David's life...and could I hope to do better since "All things are naked and open with whom we have to do?" Heb.4:13 God knew everything about David and he chose him to be Israel’s next king! God saw into his heart. What did he find there? What does it take to be a (wo)man after God’s very heart? It’s worth a closer look to see what we can glean from the life of David in this area.
We see, in the Psalms, most composed by David, his heart, as he related to the Lord. As we read through the poetic beauty of the Psalms and the account of David's life in Samual, there are 3 themes we see that stand out. First of all, a very experiential and expressed PRAISE and WORSHIP generously and frequently coming from David's lips toward God. His worship, both public and private, wase filled with praises to God.
Secondly, strong FAITH in God's faithfulness and deliverance in various situations; and an acceptance of God's just and right judgements against sin. He had a complete trust in his Father. Read again, the account of David's life in I & II Samual and not only his faith for victory over the giant but his continued return to that solid faith in many trying times in his life - not that he didn't falter! Nonetheless, he always returned to attribute confidence in God's righteousness and mercy.
Third, there is a humility and repentance when faced with his own sins and weaknesses that we would do very well to consider. Every believer should read Psalm 51 and meditate as to this example of a deeply repentant heart before God. It is not only for sins such as the grave series of devestating choices made by David in his sin with Bathsheba, but that we might understand the stain of sin from the viewpoint of a holy God, one that he gave the life of his stainless son to cover! That is something for which to praise him!
My prayer today is that we would not go to God for our needs, alone, but would begin with adoring and praising him with a humble heart, grateful that we can come before his throne, with confidence, (Heb.4:16) because of what Jesus has done! Jesus taught us to pray beginning with, "Our Father, who art in heaven, hallowed be thy name..." and continues to give us a glimpse into what pleases the heart of God.
Let's seek to cultivate that heart of praise, faith and repentance with gratitude in our hearts such as David possessed! A good way to begin is to read the Psalms and take in the depth of love and honesty before God.
I'll be meditating on this right along with you!
Still Climbing,
Cher
"The Lord has sought a man after his own heart..." I Samual 13:14
Hey, web friends! It’s the beginning of another great week filled with possibilities! There will be opportunities for us all, this week, to love people with gentleness and kindness, to forgive wrongs, to practice goodness, to walk humbly before God with a grateful heart and to experience all the beauty God has created for us to experience if we have "eyes to see!" Incidentally, I read something a little while back that said we should stop talking about how bad Mondays are as it causes us to miss thinking of 1/7 of our week in a positive way! I agree and have tried to stop saying, "It's Monday!" in response to people asking about my day! No charge for that little tidbit! ;-)
I pray today that we will choose to lean in close to the Lord so that the fruit of his Spirit will be evident from hearts that are flourishing, just as the beautiful flowers in bloom are making their marvelous spring entrance! It's not a matter of "working it," as Jesus pointed out; "Consider the lilies of the field, how they grow; they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these." (Matt. 6:28-29) As the Lord looks into our hearts, may he find there a pleasing view...let's explore what that might look like.
I have had on my mind, for several days, this thought that David was called a man after God’s own heart. What an accolade to receive – a commendation from the very Creator that seems astonishing, considering the totallity of David's life...and could I hope to do better since "All things are naked and open with whom we have to do?" Heb.4:13 God knew everything about David and he chose him to be Israel’s next king! God saw into his heart. What did he find there? What does it take to be a (wo)man after God’s very heart? It’s worth a closer look to see what we can glean from the life of David in this area.
We see, in the Psalms, most composed by David, his heart, as he related to the Lord. As we read through the poetic beauty of the Psalms and the account of David's life in Samual, there are 3 themes we see that stand out. First of all, a very experiential and expressed PRAISE and WORSHIP generously and frequently coming from David's lips toward God. His worship, both public and private, wase filled with praises to God.
Secondly, strong FAITH in God's faithfulness and deliverance in various situations; and an acceptance of God's just and right judgements against sin. He had a complete trust in his Father. Read again, the account of David's life in I & II Samual and not only his faith for victory over the giant but his continued return to that solid faith in many trying times in his life - not that he didn't falter! Nonetheless, he always returned to attribute confidence in God's righteousness and mercy.
Third, there is a humility and repentance when faced with his own sins and weaknesses that we would do very well to consider. Every believer should read Psalm 51 and meditate as to this example of a deeply repentant heart before God. It is not only for sins such as the grave series of devestating choices made by David in his sin with Bathsheba, but that we might understand the stain of sin from the viewpoint of a holy God, one that he gave the life of his stainless son to cover! That is something for which to praise him!
My prayer today is that we would not go to God for our needs, alone, but would begin with adoring and praising him with a humble heart, grateful that we can come before his throne, with confidence, (Heb.4:16) because of what Jesus has done! Jesus taught us to pray beginning with, "Our Father, who art in heaven, hallowed be thy name..." and continues to give us a glimpse into what pleases the heart of God.
Let's seek to cultivate that heart of praise, faith and repentance with gratitude in our hearts such as David possessed! A good way to begin is to read the Psalms and take in the depth of love and honesty before God.
I'll be meditating on this right along with you!
Still Climbing,
Cher
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