NUTRITION MONTH: SOUL FOOD & Working out

What wings are to a bird, and a sails to a ship; so is prayer to the soul;

– Corrie Ten Boom

Prayer is like a workout for your soul (SOUL: your mind, your will, your imagination, your emotions), and just like working out; initially it’s going to take some sort of incentive or encouraging motivation to get started.

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In all my years as a fitness professional it’s rare that I find a lot of people that naturally are excited about their first workout. In fact it’s safe to say a lot of people are nervous & anxious, simply because they’re not even sure they’ll do it right. Or they’re afraid everyone else is twenty steps ahead of them. Some have said to me directly that they see the long road ahead of them and think there’s no way they can get there.

From day 1 it starts with finding a reason to start moving/praying. Everyone’s reason is different, so the motivation to start will push you with a force that’s required according to your own need. To me that pretty amazing that God created us in such a way that we have this little mechanism inside of us that recognizes our individual needs and responds once we simply recognize that we need EVEN IF we aren’t yet sure what the need is.

That’s where we all start. Don’t believe the lie (the voice in your head) that says everyone is ready & excited all the time; when you look around at the people posting on social media about their workouts, what they ate for lunch or their positive messages & faith walk; it can feel discouraging if you’re not quite there yet.

BE ENCOURAGED. We all started at square one.

Every new day we do one more rep. (That just means the number of times you repeat a movement or series of movements as a ‘repetition’) Each new rep makes us stronger!

Every new day you get the opportunity to make one more decision to live better.

Every new day you make one more move to get your heart pumpin.

Every new day YOU make one more decision to exchange your thoughts of defeat, compromise, regret, rejection, for thoughts that feed your soul.

Thoughts that are parallel & identical to what God says about you.

Thoughts that remind you of who God says you are.

Thoughts that initially feel too heavy or difficult to pick up because the devil wants you to doubt your own strength so he tries to make you think you aren’t worthy to live up to them. But Christ says “no I have chosen you”, (1 Peter 2:9 ) “I have created you, wonderfully”. (Psalm 139) “I have plans for your future” (Jeremiah 29).

Every time you pick up God’s words (scriptures) and begin to speak them, you are strengthening your faith!

Faith increases by hearing the truth of Christ (Romans 10:17); faith is a muscle, pick up the truth like it was your strength training program; work it out!!!

Your faith becomes a shield! Carry your shield at all times! It protects you from fiery darts of attacks, threats, jabs, insults, your own doubts, comparisons, negative thoughts…

Faith is like a muscle, the more you use it, the stronger it becomes!!

Be cheerful no matter what; pray all the time; thank God no matter what happens. This is the way God wants you who belong to Christ Jesus to live. Don’t suppress the Spirit, and don’t stifle those who have a word from the Master. On the other hand, don’t be gullible. Check out everything, and keep only what’s good. Throw out anything tainted with evil.

May God himself, the God who makes everything holy and whole, make you holy and whole, put you together—spirit, soul, and body—and keep you fit for the coming of our Master, Jesus Christ.

Don’t forget to grab your interval workout from the March challenge! You can do this!

The One who called you is completely dependable. If he said it, he’ll do it! (1 Thessalonians 5:12-24 MSG)

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Hebrews 11:1,2 (Message)The fundamental fact of existence is that this trust in God, {this faith}, is the firm foundation under everything that makes life worth living. It’s our handle on what we can’t see. {brackets mine – emphasis on THIS FAITH}

 

Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. 3 John 1:2

“Things feed us in life, that are not necessarily on our plate. These foods are secondary. Our primary ‘food’ comes from our daily lives.”-Joshua Rosenthal (Founder of Institute of Integrative Nutrition)

My goal is to help you live healthy; spirit, soul and body. To keep your heart pumpin & spirit movin’.

Maybe you’ve tried to “eat better” or tried some sort of quick fix plan or maybe you’ve given up all together.  What you put inside your body has more lasting benefits than what you look like on the outside.

We all know that what you eat is important. But so is when you eat, especially if you’re active. That’s why, in this workout nutrition infographic, we share what to eat before, during, and after exercise.

Printable-Workout-Nutrition-Infographic

 

Take the 30 day Healthy & Happy inneractive FitLIFE challenge…Taste for yourself and see what freedom feels like & the difference in how you feel.

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Contact me today to start feeling better

You’re created to thrive not survive. (3 John 1:2)

Feed your body, feed your soul #getinneractive

Nutrition Month: Too much salt

It takes humility to ask for help.

Especially when you’re the one giving it out. Especially when you give and give and give. Especially, if it feels like everyone takes yet no one receives. Especially when pride & comparison have a grip on you.

Are you trackin’ with me on this one?

There’s a difference between taking and receiving.

Do me a quick favor:

Whatever you’re doing right now take just a second, open your hands palm side up.

It’s vulnerable. That’s humility.

If you had something in your hand you either had to put it down. If you were holding onto something you had to let it go.

That’s vulnerable. That’s risky. That’s life, that’s where God wants us.


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When we were younger we used a term to describe when you were feeling vulnerable, even jaded or disrespected or like someone took something from you or  took a jab at your gut.

We’d say that person was salty.

Like you were slightly wounded, as if someone threw salt in the wound and left you there to deal with the pain.

Big or small.

I’ll put it in context.

Suppose you were really talented at something. You couldn’t wait to use that gift, especially now that you’re learning to appreciate it and use it well.  Suddenly, you find out someone was chosen to do something you were considering or even asked to do.  The sting of being overlooked and quite possibly; jealousy, burns deep in your gut. That’s salty.

I hope that makes sense.

Anyway.

Whenever I hear the words “Jesus called us to be salt & light” I can’t help but reference this. Especially in perspective of the scripture Matthew 5:13.

We are called to be salt & light to the world, but if the salt loses it’s savor, it’s no good; in fact it’s deadly.

We should be in the world, full of flavor, sprinkling the love of Christ on everyone we pass; not contaminating or leaving a bad taste in the mouths of people we are trying to influence to Christ.

I  remember that taste. It was bitter. It was attached to several disappointments. I wanted to wash that taste out of my mouth and never have anything to do with it.

It’s like adding too much salt to the food on the plate. You spit it out. Too much salt in our daily diets can result in high blood pressure, bloating, heart issues and dehydration (excessive unquenchable thirst)…hmmm I certainly see a spiritual connection here.

It wasn’t until someone; who I believe had experienced that same bitterness; spoke to me with sweet words and a tenderized heart that I actually found a desire to listen. I don’t doubt for one minute that a bit of humility had to take place before I was ready to hear what they had to say. Looking back, I’m certain it was more despair than humility that opened my ears. The bible says let those who have ears to hear, hear.

It’s a heart issue.

Here’s the hope we can hold onto God’s grace opens doors for second chances;  “God’s gifts and his call can never be withdrawn.” (Romans 11:29) & “And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.”

But you see, God gives us the opportunity to humble ourselves, and at that very moment we cry out “Lord I don’t know what to do”, He brings someone along our path to help us. Allow God to relieve some of the stress, tension and high blood pressure you’re trying to just deal with. 

Nine times out of ten, the people He sends our way have been where we are. They understand the bitter/sour/burnt taste that makes us nauseous. They know that we’ve been around the proverbial mountain a million times and can’t figure out how to move it or get up it. (Mark 11:23)

Whether you’re the one crying out for help or you’re the one being sent to help, let go and let God do what He does best. I heard someone say “GOD IS REALLY GOOD AT WHAT HE DOES”…Let Him do it!

FOCUS on what’s happening in everything you do and say and trust that He’s always in control.

If God has placed you on the path of someone to help them in their journey, trust that He’s given you all the necessary training to help them.  When you open your mouth, He’ll fill it with perfectly flavored words! Not too much salt.

If you’re confused about where God wants you to go to get help or help someone know that God may put you in the least place you’d expect.

He says “I want you smack dab in the middle of the world, just not of it” (Romans)

I think Christine Cain says it much better!

‘You cannot change a world you are not in, likewise you cannot change a world that you are of the same substance”!

Be encouraged.

Life gets sticky.

Life gets salty.

Life gets dirty & muddy.

It’s in the mud that we recognize the value & worth of being washed & cleansed!

This calling to ‘be something great, to dream bigger, to serve others’  is much greater than we even give recognition.

We need to ALWAYS be willing to know where we are & why we are!

1 Peter 5:6-7 Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. 7 Cast all your anxiety on him because he cares for you.

Matthew 5:6 Blessed are those who hunger and thirst for righteousness, for they will be filled.

www.lifetoday.org/video/into-the-world/ (the video is only 15 minutes)

Stay humble.

It keeps your heart open to receive instead of always opening your hand to take. (1 Kings 17)

Keep your heart pumpin’, spirit movin’ & get inneractive. It all comes back to love.

My prayer today is that you would allow the Lord to teach you how, when, why, what, where, even who. This song by Misty Edwards will bless you as you open your heart and allow God to speak to whatever your questions are.

Misty Edwards “I Love Your Ways”

 

FOCUS: freedom of choices

20140127-125902.jpgWho, what, when, where, why and how much food should I be eating? Wanna know the answer?

YOU CHOOSE. YOU are free to choose what you eat, when you eat, where you eat, why you eat and how you eat. I mean really, ultimately it’s your body, you know the reason why you NEED to eat or even want to eat and you know best when to eat. Am I right?

Whether we’re eating for purpose or on purpose we get the final say. And in return, we get the final results. Good or bad.

I don’t believe in diets. I believe in proper balanced nutrition.

WHY? Because they don’t work. It’s impossible for two people with totally different lifestyles, metabolisms and physical makeup to eat the exact amount of food everyday and expect the exact results everyday.

If I give you a 32 oz container and a 12 oz container and I hand you a bag with 1500 marbles and said make sure both containers get the exact same amount of marbles… can you fairly/equally distribute those marbles and both containers be “full or satisfied”?

The same is true with our bodies.

WHAT:

Here’s the basics. You need to eat for YOUR BODY. Your height. Your weight management goal (loss/gain/maintain). Your lifestyle. Your health.

Everyday we all need to get an ample amount of healthy sources of protein, fats and carbs. YES CARBS. (we’ll go further into that later) When we start eliminating too many of either of these macronutritients we can quickly fall into malnutrition and our body will begin to attack itself.

Do you now how much you should be eating everyday?

Use this simple calculator to determine your daily calorie needs and your macronutrient breakdown.

HOW:

In the words of my mother “I am not a short order cook, whatever I make, you’ll eat or you won’t eat at all.” I shop for my family. I cook for my family. I don’t have a section of the cabinet with “mommy’s healthy foods” and a pantry full of foods that I allow my kids to eat but wouldn’t be caught dead contaminating my own body with it.

WHAT KIND OF MESSAGE DOES THAT SEND?

We have an awesome opportunity to lead by example.

My husband says I’m the grocery manager, so if I bring it in the house, that gives them permission to eat it.

So guess what, we have a plan. Yes, a plan. It’s called the 80/20 rule. 80% of the time we are eating healthy, balanced nutritious meals and the other 20% we include foods like pizza, wings, ice cream or cupcakes. And even those things are enjoyed in moderation. It’s a learned discipline but once you introduce your mind and body to how amazing it feels with structure and healthy food, your body won’t crave the other stuff.

Alright. So let’s get to the good stuff.

I’ve pulled some of my absolute favorite resources for meal planning & grocery shopping and even included my “GO TO” list!

MEAL PLANNING & GROCERY SHOPPING

Clean Eating

Family Meal Planning

Cooking Light: Meal Planning on a budget 

Spark Recipes

 

My “Go-To” Grocery Staples:

Grocery Template (Download/printable grocery list)

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2 week grocery shopping staples

 

So now that you’ll have all this awesome energy from this great food, you’ll be movin’ through the fitness challenge like a champ!!!

Challenge yourself each day to get stronger and do 1 more rep than you did the day before!!!

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February Fitness Challenge. Complete each exercise for 30 seconds -1 minute for as many sets as possible.

 

BONUS: MY FAVORITE KALE GREEK YOGURT MUFFINS!!!

YUMMMY Green “STUFT” muffins!! 

Ready for change? Create daily discipline

FITness isn’t what you do, it’s who you become! It’s not only physical it’s your entire being.

It’s Not “YOU’RE CRAZY/LOST YOUR MIND AND NOW YOU’RE NO FUN TO BE AROUND” rigid living. It’s balance of keepin’ your heart pumpin & your spirit movin’!

 

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It’s establishing daily disciplines.

It’s getting stronger everyday!

It’s allowing God to create a change & urgency deep down inside of you to live up to your greatest potential!

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 “If you settle these 12 issues by making the right decisions in each area and then manage those decisions daily, you can be successful”. – John Maxwell Today Matters

 

Begin a daily discipline of mastering the “Daily Dozen” from Today Matters by John Maxwell

1. ATTITUDE: chose and display the right attitudes daily.

2. PRIORITIES: Determine and act on important priorities daily.

3. HEALTH: Know and follow healthy guidelines daily.

4. FAMILY: Communicate with and care for my family daily.

5. THINKING: Practice and develop good thinking daily.

6. COMMITMENT: Make and keep proper commitments daily.

7. FINANCES: Make and properly manage dollars daily.

8. FAITH: Deepen and live out my faith daily.

9.  RELATIONSHIPS: Initiate and invest in solid relationships daily.

10. GENEROSITY: Plan for and model generosity daily.

11. VALUES: Embrace and practice good values daily.

12. GROWTH: Seek and experience improvements daily.

 

How’s your daily discipline? Need some help prioritizing one of these success factors?

Join us starting Jan 1 for a 21 day FOCUS as we anchor each discipline!

January Challenge Register Here

30 Day FOCUS: You can do anything!

What would you do if you knew you would fail? What would you do if you knew that failure was part of the process? What would you do if the process would produce your greatest dream & desire

Welcome to the process!

“I am the vine; you are the branches. If you remain in me and I in you, then you will produce much fruit. Without me, you can’t do anything. (John 15:5 CEB)”

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WHERE’S YOUR FRUIT? WHAT SEEDS DID YOU PLANT?

WHAT’S YOUR RIGHT NOW?

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(PIN IT)

Adjust Your FOCUS!

Anything can happen when you adjust the way you look at the process!

Join me for the next 30 days for the #holidaybodychallenge 30 day FOCUS an opportunity to revisit your goals, rev up your workout, redefine your eating habits, nurture the relationships, time & priorities that matter most.

Here’s your assignment

1⃣Go listen to the #DaveRamsey #entreleadership podcast on jump starting your #goals

2⃣ Pull out your goals list

3⃣ Write out your top 3 goals

4⃣TAG/ forward this post to your accountability partner

5⃣Stay connected to the challenge.
Sign up for the email updates on the blog (www.inneractivefitclub.net); subscribe to the inneractive FITCLUB YouTube channel (YouTube.com/inneractivefitness ); LIKE us on Facebook.com/inneractivefitclub

Keep me posted during your journey by tagging me @inneractivefit on Instagram & twitter by using HASHTAGS ( #30dayFOCUS & #getinneractive)

Your Heart pumpin’ Workout

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Your Spirit movin’ workout

13 Things to Avoid

“Mentally strong people are willing to fail again and again, if necessary, as long as the learning experience from every “failure” can bring them closer to their ultimate goals.”