fitness – True Vine Living

A Free Small Drink

Read Time 3 Minutes

While I don’t generally think to describe myself as a Senior Citizen, the impact that I AM ONE hit home recently with a trip to Whataburger! I heard the person in front of me, as they placed their order, request a senior drink. I thought to myself, “Do I count as a senior?”. When it was my turn, I asked the cashier how old you had to be to get the free Senior drink. She said 55, and boom, it hit me! At age 56, I’m in that category! I was happy to know that I could receive the perk, but felt a little disheartened at the reality that I am grouped in the aging population!

As a personal trainer, I have had the privilege to specialize in fitness for women and for senior citizens. I have learned much about the aging process and how the human body changes with age. While I am now experiencing the beginnings of the 55+ aging process, I can attest to the reality of changes from 50-90 years of age by working with a variety of clients and meeting their unique needs in this age range.

The essence of my blog has always been to highlight our great need for our Savior, Jesus Christ, first and foremost as we stay connected to Him and then secondly, to connect Godly living with our physical health! He is our True Vine and apart from Him, we can do nothing…that is, nothing of eternal significance and nothing that brings Him glory (John 15:5). As we stay fully connected in our relationship with Jesus, we can live an abundant life that includes spiritual and physical well-being that brings glory to God!

I believe that pursuing spiritual and physical well-being is a Godly response to life, as I believe God wants very much for us to honor Him by taking care of our physical bodies! John, a devoted disciple and follower of Jesus, even prayed for this very thing!

“Dear friend, I pray that you may prosper in every way and be in good health physically just as you are spiritually.” 3 John 1:2

In 1 Corinthians 3:16, the Bible tells us, “Don’t you yourselves know that you are God’s sanctuary and that the Spirit of God lives in you?”. While we are certainly expected to keep growing spiritually as God indwells us, God created our physically bodies too. He dwells in the physical body of every Christian! During Jesus’ ministry on earth, His primary purpose was to heal people spiritually by revealing that He is the way, the truth, and the life…He is our Savior! However, Jesus clearly cared for people’s physical needs too as He was overwhelmed with compassion for those who suffered physically and preformed numerous healing miracles!

Therefore, no matter your age, it is a Godly response to care for your body. Those of us in the 55+ category have a little more urgency to take healthy steps to exercise, eat well, and get rest!

One example of the urgency to exercise is that while losing muscle mass is a natural part of aging, the percentage increases greatly per year after the age of 60. You can slow this process with a nice regiment of strength training. You can also prolong a healthy lifestyle by improving balance, flexibility, and joint health with just the right amount and kinds of exercise!

If you haven’t been looking after your physical health very well, ask God to guide you in your first and your next steps in caring for your body. This clearly connects a spiritual approach to caring for your physical well-being and will honor God greatly!

If you get discouraged because some days are just hard, remember this special verse…

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.” Hebrews 12:11

Ask God what He would like YOU to do today to take care of your physical needs. Then, take steps towards healthy living no matter your age. You will “yield the peaceful fruit of righteousness” when you honor God by taking care of your body!

Hmmm…too blessed to be stressed?

Read Time 6 Minutes

“To Blessed to be Stressed” seems like a great saying at first glance. It implies that if you are counting your blessings and that you are trusting God, then you should not feel stressed. Is this true or false? I believe that it is a little bit of both. Let’s unpack this nifty little saying.

The definition of stress in relation to our minds is “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”.

Let’s face it…in this life on earth, you are going to have STRESS! In fact, the Bible confirms this…

“We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed; always carrying in the body the death of Jesus, so that the life of Jesus may also be manifested in our bodies.” 2 Corinthians 4:8-10

Over the last year and especially the last five months or so, I have been under stress. I was in a waiting period with God over moving from Washington State back to Texas…wondering if this was God’s plan and purpose. As it became apparent that it was His plan, the slow transition began of relocating and adjusting. This involved moving, selling one home, deciding how to buy another while watching and waiting on the housing market. It involved saying good-bye to friends and hello to new ones. You have probably been there yourself. Anyone who has been involved in a big move and relocation knows that it falls under the definition of STRESS.

To be perfectly honest though, most of my life has involved the definition of stress. I was a teacher for 28 years. This is the epidemy of “mental or emotional strain resulting from very demanding circumstances”! The point is, we absolutely cannot avoid STRESS in this life!

Under this magnifying glass, I would say that our little saying is false. However, there is more to the picture. Undeniably, we are all going to experience stress…probably more frequently than we want. It is what we do with the stress that really matters though.

The reality of STRESS brings us to the crucial point of what to do with it. Will we FRET (worry and get anxious), or will we TRUST (be in a state of peace even under the stress and circumstances)? Probably if you are like me and most other people, you will start to get worried and anxious and allow a feeling of being overwhelmed to settle over you. If you are a Christian, you may allow yourself to feel guilty for letting stress get you down due to sayings like the one above and a misunderstanding of the reality of stress.

Fortunately, there are answers from God to help us with the real fact that we cannot live this life without stress. We can however, grab God’s hand, trust His solutions, believe His promises, and then choose the mindset of resting in His peace even during the tense and demanding circumstances.

Begin to look at stress as what it is…“a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances”. Then, begin to think of yourself as a conqueror through Christ in the midst of the stress. Trust God’s word:

“I can do all things through Him (Christ) who strengthens me.” Philippians 4:13

Realize that you are going to be made better for the stress and experience:

“Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.” James 1: 2-4

Understand that God knows what you are going through, and that He will provide the peace for you if you want it. Understand that He has perfect plans for you during the stress and in the future too:

“I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” John 16:33

“And we know that for those who love God all things work together for good, for those who are called according to his purpose.” Romans 8:28

And finally, there is truth in the saying “too blessed to be stressed” in that if we focus on our blessings, then, we will be able to handle the inevitable stress in a victorious way. So take action, and remember to count your blessings by thanking and praising God not matter what is happening:

“Now to Him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, to Him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.” Ephesians 3:20-21

“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” 1 Thessalonians 5:16-18

I chose a word for this year, and the word is VICTORIOUS! This is the pathway that I see through God’s word to live a victorious life no matter the circumstances. I pray that you too can choose a victorious pathway no matter the stresses that you may encounter this year. Through Christ, we can say blessed be the name of the Lord no matter what happens!

Physically Helping the Mental and Emotional Strain of Stress

As a Christ follower who is also a personal trainer, I can’t help but add to this post a little section about physical activity (yes…EXERCISE)! While we should always take our matters to God first if we want to experience His peace and His divine strength and blessings in our life, He being the master scientist, does give us natural avenues to utilize in helping us reduce stress in our lives. Because of all the advancements in the study of physical exercise, just about everyone knows that there is a direct correlation between exercise and the improvement of your mental and emotional state.

Even without the scientific studies, I know this to be true personally by experience and by the frequent comments from clients who feel immediately better after a training session. By this, I mean that physically, their bodies feel tired after working out, but mentally and emotionally, they often report feeling much better and even experience a better feeling throughout the day.

Scientifically, it is commonly agreed upon that adding any amount or form of exercise into your day will help pump up your brain’s feel-good neurotransmitters, called endorphins as well as reduce negative effects of stress and improve your overall mood.

The point is, choose some type of exercise activity to give yourself a boost. It could be a simple brisk morning walk. I like to begin each morning with a series of stretches that help loosen tight muscles. Make a little exercise corner in your home with some dumbbells and other small equipment to do some mild strength exercises. You might feel that now is the time to join a gym or make an even bigger commitment to physical fitness. At whatever level, just begin some form of exercise to help reduce the stress in your life.

To conclude, seek God first! Rejoice in Him, pray to Him, give thanks to Him, and trust Him. Then, make a plan to take some actions to help reduce stress and let exercise be an avenue to improving your mental and emotional state.

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.” Matthew 6:33

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.” Hebrews 12:11

While stress in inevitable, I hope that this article has given you some encouragement to handle life’s difficult circumstance in a victorious way!

The Waterfall Experience

Read Time 5 Minutes

“Then I turned to see the voice that was speaking to me, and on turning I saw seven golden lampstands, and in the midst of the lampstands one like a son of man, clothed with a long robe and with a golden sash around His chest. The hairs of His head were white, like white wool, like snow. His eyes were like a flame of fire, His feet were like burnished bronze, refined in a furnace, and His voice was like the roar of many waters.” Revelation 1:12-15

My husband, Michael, is a pastor. Recently, he shared a message on this scripture in Revelation. The passage paints a picture of the majesty of our Savior, Jesus, as He was revealed to John on the island of Patmos in the Book of Revelation. In this description of our resplendent Savior, the part that sinks into my heart the most is “His voice was like the roar of many waters”. One Biblical translation describes His voice as “the sound of cascading waters”!

Have you ever sat beside a rushing roaring river before letting the loud and rhythmic sound drown out all your stress? Have you ever refreshed yourself by a gushing waterfall letting the spray rejuvenate your mind and body? Close your eyes for a minute and let your senses paint that picture in your head. There is just something about moving water that is both calming and invigorating! Now take that picture in your head…the power of the mighty flow of the water along with its tranquil and relaxing effects and picture it as Jesus’s voice speaking truth into your life! Picture His arms wrapped around you. He is speaking strength and peace into your life and will hold you up in His promises of perfect care!

While physically visiting a waterfall can be a wonderful refreshment and definitely a tangible reminder of God’s creation and love for us, you can experience that waterfall experience daily when you hear God’s voice!

I hear God’s voice in a variety of ways. It can be powerful and majestic like the waterfall when I am out in nature and enjoying His creation. His voice tells me He is mighty and in control! I have nothing to fear, and He wants to shower me with the riches of His beauty. I also hear Him when I am praying. Comforting thoughts and reminders of His goodness come to me as I talk quietly with Him. I hear His voice when I read His word. It reminds me of His promises and that He will never leave me! There are also times that He gives me clear answers by opening doors and making a path clear!

When you know Jesus as your Savior, you have the ability to hear His voice in different ways. When you know Him personally, that voice like the “roar of many waters” flows through you always and can provide rejuvenating refreshment daily. Sometimes, we just need to be reminded to listen and tap into all His goodness!

“The voice of the Lord is over the waters;
The God of glory thunders;
The Lord is over many waters.
The voice of the Lord is powerful;
The voice of the Lord is full of majesty.” Psalm 29:3-4

“My sheep hear My voice, I know them, and they follow Me. I give them eternal life, and they will never perish—ever! No one will snatch them out of My hand. ” John 10: 27-28

What do God, waterfalls, and exercise have in common?

Rejuvenation! Healing! And, when kept in the right perspective and truth, Wellness! Acknowledging that God is our ultimate Healer, we can then fully partake in waterfalls and exercise as resources He gives us that aid in achieving a state of wellness!

In keeping with the purpose of my blog to connect faith and fitness, I believe that God and our relationship with Him must come first. When we are connected to the “True Vine” and have peace and wellness in our soul, then we are much better equipped to successfully engage in activities that help our physical, mental, and emotional well-being.

With that said, there is much scientific evidence to support that both waterfalls and exercise reduce stress, lower anxiety, and promote health. When talking health and science, it is important to realize and accept that God and science are not separate. Our Creator is the master scientist! It is not randomness that created the healing effects of waterfalls. It is not a coincidence that our bodies thrive on appropriate physical activity. God is the creator of the science behind all the functions of nature. He knew what He was doing when he designed natural resources and their usefulness to us including our health. He perfectly designed all the intricate workings of our bodies and has always known what parts of nature would offer health benefits and what physical activities would aid us in being fit.

“For it was You who created my inward parts;
You knit me together in my mother’s womb.
I will praise You
because I have been remarkably and wonderfully made.
Your works are wonderful,
and I know this very well.” Psalm 139: 13-14

Taken from the collective research of multiple sources, there is scientific evidence supporting that being near waterfalls and other frothing water sources produces positive health benefits. Some of these benefits mirror the benefits of exercise and its effects on the body.

When you are in the presence of a waterfall, by a rushing river, or watching ocean waves roll in, there is a reason you feel refreshment. When water molecules collide, they release negative ions into the air. When you are breathing in air that has a higher ratio of negative versus positive ions, your bloodstream receives some healthy benefits. High levels of negative ions boost energy and aid in positive mood, and have even been found to suppress serotonin levels. Thus being near splashing water can help ward off depression and reduce anxiety. These effects also support the general findings from research that people who spend time in nature are often happier than those who don’t. Therefore, there should be much motivation to make plans to spend time in His creation and bask near a beautiful waterfall, river, or ocean setting!

For some, it is not as easy to get out into nature frequently and enjoy the benefits regularly. Location and availability make a difference too. More thought and planning may have to go into making a trip. However, most individuals can partake in some form of exercise regularly. The benefits of exercise are widely known in our society. It has also become common knowledge that fitness activities help more than just the physical side of building strength and improving balance and flexibility.

Much like the waterfall effect, regular exercise helps you emotionally and mentally by boosting your energy and altering your chemical balance to give a positive mood and better outlook on life! Exercise is also known to reduce stress and anxiety and aid in helping to make improvements in depression. The benefits of exercise can grow when individuals take a break from “screen time”…much like when you are out in nature!

Both waterfall exposure and exercise can help people sleep better too! It is clear that the advantages of both being near water and taking part in fitness offer a multitude of healthy rewards towards being well!

For a real supercharge, plan hikes to involve ocean, river, and waterfall experiences. Make sure to linger by the water and soak up the positive effects! Spend time praising God, the Master creator and scientist, who has made it all perfectly possible!

“The earth is the Lord’s, and all it contains,
The world, and those who live in it.
For He has founded it upon the seas
And established it upon the rivers.”
Psalm 24: 1-2

Imagine There’s No Heaven?

Read Time 3 Minutes

It’s 2022! A new year…a new start! Most everyone looks at a new year with renewed hope for peace and happiness and wellness. This year especially, after the last two historic years unlike anything our country has experienced in it’s 245 years, people are searching for these treasures.

John Lennon desired peace for himself and for the whole world. I am a John Lennon and Beatles fan…there was just something about their music and the melodies they played that created emotion in the heart! I love to hear the song, “Imagine”, but truly, the lyrics make me very sad. The lyrics equate peace to there being no heaven and no hell. While this IS an acknowledgement of Heaven and Hell, the thought is if Heaven and Hell would cease to exist, we could be at peace…no wars…no greed…just a brotherhood of man. Unfortunately, it is not the existence of Heaven and Hell that cause good and evil, it is the existence of sin. And truly, what is expressed as peace in the song “Imagine” is some of what Heaven will be like one day for all those who are saved and go to Heaven. So, rather than imagining “… there’s no heaven…no hell below us”, the better pursuit would be to get to Heaven!

To find true PEACE in 2022, look to the Someone who can save you from your sins and make a way to Heaven for you rather than looking to the new year with empty hope for peace and happiness. While there are expressions of God’s love through people here on earth, and while we can see a reflection of God’s goodness in people around us, we cannot rid this world of sin. This earth cannot become a utopia or a one-world brotherhood until Jesus comes back. There is Heaven and there is Hell…it is a reality…pursue the things of Heaven in this new year, and that is where peace will be discovered and lived out in this broken world. Then one day for those who ask Jesus Christ for forgiveness of their sins and invite Him into their hearts, they will have perfect peace forever in Heaven!

If you don’t have the certainty of going to Heaven because you have not asked Jesus into your heart, don’t wait! Begin experiencing the saving grace of Jesus right now in 2022, and begin living that peace of knowing that one day you will live with Him in Heaven forever. It puts the life you live here on earth in a whole new perspective!

“For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life. For God did not send His Son into the world to condemn the world, but in order that the world might be saved through Him.” John 3:16-17

If you know Him already, take his hand moment by moment in this new year and walk closer with him than ever before not getting entangled in the discouragement of this world. Take hold of your citizenship in Heaven right now while still walking on this earth, and soar to greater heights of peace right now!

“But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ, who will transform our lowly body to be like His glorious body, by the power that enables Him even to subject all things to Himself.” Philippians 3:20-22

“…but they who wait for the Lord shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.” Isaiah 40:31

Wellness in the New Year

While ultimate citizenship is in Heaven for Christ followers, we still have our physical presence right now to live in 2022. Often on the mind in a new year is health and wellness. As a personal trainer, I am all about wellness! The National Academy of Sports Medicine defines wellness as an individual’s personal journey toward the mental, physical, social, and emotional betterment of life. I am thankful that as a trainer, I have the opportunity to help women and senior citizens work towards fitness goals to be healthy and well! It is clearly evident that after a client has been working out consistently for a short time that they begin to see positive results not only physically, but also mentally and emotionally.

With all the draining and difficult circumstances surrounding us in this pandemic world over the past 2 years, keeping one’s mind sharp is equally important to physical fitness. There are a plethora of studies that show the connectiveness between the physical, mental, and emotional well-being. Therefore, healthy habit changes in the new year to diet and physical activity can also improve your cognitive health as the increasing amount of research shows. Small daily changes to food choices and physical activities can lead to big changes over time. If you are needing an improvement in overall wellness in 2022, then make an intentional plan for physical activity, develop a few new healthy food habits, and get the right amount of sleep for your body. You will see improvements for not only for your body, but for your mind as well!

And just remember, while the above definition for wellness sounds good, it falls short by excluding true “soul-wellness” which is peace through the loving relationship with Jesus Christ. When we pursue the betterment of life all by ourselves, we cannot achieve the ultimate goal of soul-wellness which is peace. However, with Jesus, all things are possible!

“I am able to do all things through Him who strengthens me.” Philippians 4:13

We do not know at what moment it will be our time to step into eternity. Until then, may 2022 be the best year ever! It won’t be because we are looking to our country to get miraculously better, or because we think we can accomplish our personal goals and resolutions on our own, but because we walk with Jesus each day allowing Him to strengthen us to make the changes we need!

2021…Ready, Set, Go!

I am able to do all things through Him who strengthens me. Philippians 4:13

Read Time 5 Minutes

In keeping with my original inspiration for writing my blog, “True Vine Living” (being healthy spiritually and physically), I want to reiterate that I believe that true health and well-being first and foremost begins with being healthy spiritually. The only way to accomplish that is by giving your life to Christ.

“…for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” 1 Timothy 4:8

We cannot exist completely whole and in good health if our spirit is unclean. None of us can achieve this on our own. We must be made new by the cleansing blood of Jesus Christ. We can try and try, but we cannot keep ourselves without any sin in our hearts. It is a constant battle that cannot be won on our own. We can; however, be cleansed and redeemed when we ask Jesus into our hearts. This means that we acknowledge that He died for us on the cross in place of us for our sins. He is God’s Son. God loves us so much that He gave His Son for us. When we except that we cannot make ourselves perfect and without sin, and that Jesus died for us, and that He is our way to Heaven for eternity, we can be victors over sin! When we ask Him to live in our heart and He becomes our master…our Lord and Savior, then true healthy living can begin. If you have not yet asked Jesus into your heart, I lovingly hope and pray that you will make this step right now in 2021.

“For God loved the world in this way: He gave His One and Only Son, so that everyone who believes in Him will not perish but have eternal life. For God did not send His Son into the world that He might condemn the world, but that the world might be saved through Him.” John 3:16-17

“For by grace you have been saved through faith. And this is not your own doing; it is the gift of God…” Ephesians 2:8

Once you have a personal saving relationship with Jesus Christ, then you can begin to tackle all the daily aspects of life “through Him who strengthens” you! (Philippians 4:13)

When we are spiritually healthy, then we have more power to take care of our physical health! As a personal trainer, the other inspiration for my blog is to be an encourager for healthy living through fitness and building good food habits. In this desire, I have put together two manageable and hopefully fun, motivating, and tasty lists for exercise and healthy eating ideas to try in this new year (with a 2021 twist)!

If you are interested in home exercise ideas, read on. If you are interested in healthy food ideas for snacks and small meals packed with good things for your body, you can view this list in the last section of this post.

“Twenty-One” At Home Exercises

With many gyms closed, mask mandates, and social distancing guidelines that don’t seem to be going away in the new year, most of us have found exercising challenging to accomplish. It’s been very hard to feel motivated. In this new year, ask God to help you in your motivation for physical well-being. Then, realize that you have a “gym” in and around your home with very little equipment needed for physical fitness, and the best equipment being your own body!

Here are “21” exercises for 2021 that you can do right in your own home or in close proximity to your home. Each of these exercises can be modified to be made easier or more difficult. If you are not sure what some are or the proper form to use, you can search the internet for very easy video demonstrations. I am also happy to help answer questions. You may leave a comment on my blog or message me through Facebook if you want a little help or guidance. The point is, just pick a few exercises to get started and do a little research on a few if you are unfamiliar. Be careful and don’t overdo to prevent injury. Build up to more as you feel you can. You may choose from these “21” exercises or use others you know to get started on a healthier you. If it’s a repetitive exercise, try “21” reps. Exercise for at least “21” minutes or more 3 to 5 times a week. This is a small start to building an exercise program. This is a big start to being physically healthy in 2021! The emphasis on “21” is to remember to conquer 2021 no matter what!

Take a brisk “21” minute walk.
Stretch various muscles. Choose a muscle (hamstring, calf, quad, etc.) Slowly stretch the muscle and gently hold for at least 21 seconds. You would be amazed at how stretching daily makes you feel so much better. I never miss this part of exercise!
Pushups – traditional or modified by doing a pushup on an incline using a stable chair against a wall or park bench
tricep dips– again using a stable chair against a wall or a park bench
bicep curls– require dumbbells
chest press– require dumbbells
overhead press– require dumbells
jumping jacks
mountain climbers
squats
calf raises
lunges
sit-ups (core)
crunches (core)
plank– hold 21 or more seconds (core)
butterfly kicks (core)
bicycle floor exercise (core)
bridges (gluts and core)
climb stairs at home or in a park
high knees drill
Play a little basketball or play catch with someone! Make sure to have fun!

“Twenty-One” Good Foods for 2021

These foods made my list because most of them are complete protein foods, or complex carbohydrates that rank low on the glycemic index. A few of them are on my list because they offer another type of benefit. Of course if you have special dietary needs, some of these foods may not be for you. Enjoy some of them if you can, and pack your body with the energy and nutrients that you need to tackle 2021!

A handful of natural almonds…one of my favorite healthy treats. They have many benefits, and I like that the Vitamin E is good for skin and eyes!
humus with whole wheat pita
edamame
Ezekiel Bread
yogurt with granola
natural peanut butter on celery (add a few raisins for “Ants on a Log”)
mozzarella cheese stick
whole egg
mixture of peanuts and sunflower seeds
dried apricots
an apple
herbal tea sweetened with honey
lentil soup and whole wheat bread
rice and beans
grapefruit
cherries
almond butter on an apple
carrots with humus
grapes
oatmeal made with milk
Because we all need a treat…dark chocolate (the healthiest if you need some chocolate)!

May 2021 be an amazing year for each of us no matter the circumstances surrounding us. May we be healthy and well by seeking the One who has already overcome the world! (John 16:33)

“But seek first the kingdom of God and His righteousness, and all these things will be provided for you.” Matthew 6:33

The “Whole” Heart Approach

“Guard your heart above all else,
for it determines the course of your life.” Proverbs 4:23

Read Time 5 Minutes

As a personal trainer, I am concerned for each client’s health and especially for their heart health as it affects all other aspects of their life. As a Christian, I am concerned with the spiritual heart-healthiness for myself and others. In keeping with the purpose and desire of my blog, I want to share what I think is the “Whole” Heart-Healthy Approach to life.

Physically, you can have a super-fit healthy heart and life, but you can still miss out on the the joy and peace that God has for you if you don’t have a spiritually healthy heart. This article focuses on the most important aspect first- the spiritual heart, and then moves onto health and wellness for the physical heart with exercise tips designed with the heart in mind and food choices to accompany a heart-healthy lifestyle.

Our world and our country are in a state of crisis right now with the Covid-19 Pandemic and all that has unraveled with the virus. In addition to the enormous challenges that this present emergency has brought, we have now faced another brutal act of racism in America and are witnessing all the violent riots spawning from the murder of George Floyd.

These extreme issues leave no one untouched and most likely leave all of us with troubled hearts. Depending on how we share in these circumstances, we may have fear in our heart. We may feel skepticism and uneasiness. We may have outright anger in our hearts! How do we stay “heart-healthy” spiritually with so many stirrings on our hearts?

These feelings are natural, but must be taken captive to make sure that our hearts stay pure and on a righteous path, or thoughts and feelings will end up stealing our peace and leaving our hearts depleted.

We must choose to focus on the ONE who does not trouble our hearts, the ONE who is not the author of confusion, the ONE who tells us to “Fear Not”, the ONE who IS TRUTH, the ONE who can calm our heart!

Our hearts can filter all the incoming troublesome feelings we have and then produce a pure response to all that is going on around us when we love God first and foremost. When Jesus was asked what commandment is the most important, he answered:

^”Love the Lord your God with all your heart, with all your soul, with all your mind, and with all your strength.The second is: Love your neighbor as yourself. There is no other command greater than these.” Mark 12:30-31

We can also ask God to purify our heart so that we may be able to respond to all the circumstances in our life with goodness and love:

“Create in me a clean heart, O God,
and renew a right spirit within me.” Psalm 51:10

When our focus is on the One who is LOVE, and when we allow Him to purify our heart, He produces in us a healthy heart ready to take on each day and all that each day holds!

Heart Action

Cardiorespiratory Fitness– the ability of the circulatory and respiratory systems to supply oxygen- rich blood to skeletal muscles during sustained physical activity.

There are many reasons people exercise and care about fitness. Whatever the primary goal is for training ones body though, a priority for all who involve themselves in physical fitness should be cardiorespiratory health.

Circuit training can be a very beneficial form of cardiorespiratory training. Not only can it be a lot of fun moving at a quick pace through a series of exercises with minimal rest, it also gets the heart pumping well while building strength.

Going a step further for those individuals whose primary purpose is to improve heart and respiratory health, the variation of circuit training known as Peripheral Heart Action (PHA) can provide added benefits by distributing blood flow between the upper and lower body improving circulation. This can be a training system for anyone to add variety to a program, but it can be an especially great system for anyone who deals with hypertension or respiratory issues.

General circuit training or PHA training includes moving through 5-6 types of exercises with reps of (8-20) for each exercise depending on ability and goal. Take a short (15-60 second) rest when completed and then go through the exercises again completing the cycle (2-3) times. If doing the PHA, make sure exercises alternate between upper and lower body.

Example of PHA circuit training (easy level)

dumbbell bicep curls -> squats -> inclined push-ups ->step up to balance -> dumbbell overhead press -> rest

Example of PHA circuit training (moderate-difficult level)

bench press -> jump squats (soft landing- 5 second hold) -> push-ups or Davies taps -> mountain climbers -> tricep dips -> single leg Romanian deadlift -> rest

Above all have fun and feel good knowing that you are making your heart happy!

Foods for a Happy Heart

Adding some of the following foods to your diet can help increase a happy healthy heart because of the antioxidants, magnesium, folate, potassium, and omega-3s . More of these foods in your diet may help lower blood pressure, lower bad cholesterol, boost good cholesterol, lower blood sugar levels, add fiber, and protect against inflammation in your arteries.

Salmon – olive oil – edamame – oatmeal – blueberries – flax seeds almonds – walnuts – leafy greens – Swiss chard – avocados – tomatoes citrus – legumes – black beans – a variety of nuts, seeds, and berries can also have benefits – tuna – garlic – green tea – apples – cherries

**sources- National Academy of Sports Medicine, healthline.com, WebMD, Health Magazine**

I hope that this article can be encouraging by helping to add some strategies for your life that increase your daily quality of living with a “Whole” Heart Approach! Here’s to a happy heart spiritually and physically!

Limited Benefit

*I have fought the good fight, I have finished the race, I have kept the faith. – 2 Timothy 4:7*

Read Time 3 Minutes

As a personal trainer, one of my passions is to encourage others to feel their best physically and guide them to make those changes happen in their lives. My ability to help clients has been altered recently just like all of our lives have been changed by our present crisis. Our global pandemic caused by Covid-19 has been changing lives daily for about two months now and appears to be extending into what seems like an unknown time-frame. Most of our activities are confined to home and online. While we are doing this to save lives, we may be worried about all of the negative effects that this “shut-in/shut-out” time period may have on our country and our own lives. Of course, we can make the choice to stay positive knowing we are helping others by adhering to these measures and make the most out of this unusual period in our history. We can emerge stronger in mind and in spirit!

I also believe that we can emerge stronger physically. There is so much that we can do with this time at home to increase our physical well-being and strength no matter what our current fitness level may be at the moment. I believe that God wants us to be strong in both aspects of wellness…body and soul with the reminder from His word that the training of the body comes with limited benefits.

“…the training of the body has a limited benefit,
but godliness is beneficial in every way,
since it holds promise for the present life
and also for the life to come.” 1 Timothy 4:8

At first glance, this Bible verse might make us think that God is simply telling us not to think about the physical, but only think about the spiritual. We may take it as a negative spin on taking time for our bodies. However, the word “benefit” is a positive word. The definition of benefit is an advantage or profit gained from something. In some Bible translations of this verse the “limited benefit” is referred to as “of some value”. The point being in 1 Timothy 4:8, is that there is benefit from the training of our bodies while we live on earth in the physical realm. It is not wrong to take care of our bodies physically…there is value in training and being strong in body. God just wants us to have our focus in the right balance. While there is some value in taking care of our bodies during our time on earth, it is limited. Therefore, do not confuse that value with the higher value of godliness. The benefit of growing spiritually far outweighs the physical because of it’s beneficial promise to help us now in the present and for eternity. We should keep the right perspective that God wants us to have, but not deny our physical well being by taking steps to help our body be strong and well. In fact, there are multiple places in the Bible where God makes analogies to the physical training of the body to help make the point that what is good for the physical body while alive on earth has far greater value for us spiritually. Both are good, but only if we heed His instructions for our lives in their entirety.

“Don’t you know that the runners in a stadium all race, but only one receives the prize? Run in such a way to win the prize. Now everyone who competes exercises self-control in everything. However, they do it to receive a crown that will fade away, but we a crown that will never fade away.” 1 Corinthians 9:24-25

“For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it. Therefore lift your drooping hands and strengthen your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed.” Hebrews 12:11-13

Walking is the best possible exercise. Habituate yourself to walk very far.
-Thomas Jefferson

Again taking care to be physically strong and well is good and of some benefit as long as we hold to the truth that the pursuit of spiritual growth, righteousness, and sanctification are the ultimate benefit that God desires for our lives. They hold supernatural value for the present and for eternity.

Therefore with the keeping of the right perspective, whether you have been regular at physical fitness or have never been motivated to be physically active, you can capitalize on this time. For those who are naturally motivated to workout and stay fit, it’s just a matter of adjusting to to the limitations for exercise opportunities. Much can be done with very little equipment right in the home. For those who have never been physically active, the “stay home stay safe” order and the stir crazies that have come with it may prompt the desire to begin partaking in activities that can get you moving and feeling better. So get up and get moving and build a strong body. I believe that God lets us know that it is a good thing when put in the right proportion of walking with Him daily!

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,for you were bought with a price. So glorify God in your body. 1 Corinthians 6:19-20

She dresses herself with strength and makes her arms strong. -Proverbs 31:17

Interrupted!

Fear not, for I am with you;
be not dismayed, for I am your God;
I will strengthen you, I will help you,
I will uphold you with my righteous right hand.
Isaiah 41:10

Read Time 4 Minutes

In the past few weeks all of our lives across the United States as well as most of the world have been interrupted by Covid-19. Even if we have not personally contracted the virus and hopefully will not, we are all effected by the quarantined environment we are living in daily. Grocery store shelves are empty of basic needs, restaurants, businesses. schools, and churches are closed for now, and new vocabulary and guidelines are developing such as “social distancing” and “working remotely”. It is certainly an unsettling time and pushes our minds to think of scenarios we are not used to thinking about here in America.

“Therefore I tell you, do not be anxious about your life, what you will eat, nor about your body, what you will put on. ²³For life is more than food, and the body more than clothing. ” Luke 12: 22-23

I find myself thinking each day as I eat a meal prepared at home, how thankful I am for that food on my table! Although, I have always been thankful to God for provisions, it is much more heightened in light of the growing reality that even in America our abundant lives we have become so accustomed to can be interrupted!

As a Christian we can draw on the truths of God’s promises to supply all of our needs and to be our stronghold through uncertain times. However, if you are like me…even when we know these truths, we can find ourselves allowing anxious thoughts to creep into our minds. We fear things our minds imagine that goes beyond the reality. These fears are fed, of course, by all the panic and media coverage going on all around us. The struggle is real to choose the way God wants us to think. We often live in our own strength that wants to feed on fear and anxiety which is not of God. This reminds me that even the Apostle Paul struggled with being pulled in this way. He tells us in Romans 7:15, “For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”

Paul struggled like we do, but he also learned the secret to doing life and living above fear! He shares in Philippians 4: 12-13, “I know both how to have a little, and I know how to have a lot. In any and all circumstances I have learned the secret of being content—whether well fed or hungry, whether in abundance or in need. I am able to do all things through Himwho strengthens me.”

In the last few weeks, our lives have drastically been interrupted by Covid-19! It helps me to remember that if we purposefully set our mind on the truths and promises from God’s word, we can begin to realize that He does supply all of our needs. However, those needs may not be what we are used to thinking we need. If everything were stripped away from us, God would still give us what we need to endure all things. He will give us strength and peace for whatever circumstances He allows us to encounter. If you really think about it, HE IS ALL WE NEED! Paul showed us that by praying and singing hymns to God even when he had been beaten and thrown in prison (Acts 16).

Maybe this interruption can be looked at positively as a time to draw near to God in a new and deeper way! A time to praise Him, love others more expressively, and shine a light on a world that needs Him desperately!

When fear and anxiety begins to set in, it helps me to remember to ^“Rejoice always, pray without ceasing,give thanks in all circumstances; for this is the will of God in Christ Jesus for you” 1 Thessalonians 5:16-17.

Remote Exercise

A result for me from the corona-virus outbreak has been the closure of the YMCA where I had just begun building up my clientele. I am thankful that I have been able to put a spin on the remote work environment. Instead of holding training sessions with clients indoors, we have moved outdoors, and I am able to still meet their needs by holding personal training sessions at a local park. We have been using stairs, paths, piers, park benches, and rails to aid us in getting a good physical workout. Not only is it helping each person to stay fit in body, but I believe it is helping them and myself to stay fit in spirit too! The outdoors is refreshing and rejuvenating…a place where you can marvel at God and let Him wash peace and tranquility over you!

I encourage you to take advantage during this restricted time to get outdoors where there is plenty of space to social distance while getting a good workout for your body and soul! Walk at a quick pace along paths, jog up and down stairs, use a park bench to do inclined push-ups and tricep dips. There are many cardio and strength training exercises that can be done with very little equipment. Get creative, get outside, and get moving to beat the Covid-19 blues!

No to Resolutions…Yes to Goals!

For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. Jeremiah 29:11

Read Time 4 Minutes

In my first blog post, I wrote that my reason for starting this blog was to “share encouraging words as often as possible highlighting my love for Christ first, and then my love for fitness and health”. Recently, I shared in my blog about living free of fear and on the ability to take a leap of faith in this new year. I hope that each of us may live this year in a way where we are feeling that freedom because we can do all things through Christ who strengthens us (Philippians 4:13). Now, I want to write a few ideas about working towards health and fitness goals as we start this year. I know that I need to muster up motivation and energy to make mine happen. It helps me to remember that “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it” (Hebrews 12:11).

Ring in 2020…a new year and a new decade! This is the traditional time to make bold New Year’s Resolutions. If you are like me, it can be hard to take the time to make these resolutions happen in our busy fast paced lives. New Year’s Resolutions are usually great intentions with big ideas and hopes, but often fizzle quickly because they are general statements with little planning put into them.

Many times, these resolutions revolve around health and fitness desires. If we want to get serious about making some fitness goals, it might be helpful to take some time to make thoughtful goals with a plan that can be achieved in steps over the entire year. Using the acronym SMART might help in developing goals.

Image by Katie Kerpel – The Balance 2019

Try creating a plan that would be time-based each month towards an attainable goal. Goals are more easily reached in increments that can be measured along the way. Accomplishing each small step gives a sense of achievement and celebration along the way!

There is a saying that the best-laid plans of mice and men often go awry. So even with a SMART plan, don’t go it alone. Give it to our Lord daily through prayer.

Behold, God is my helper;
the Lord is the upholder of my life. Psalm 54:4

One of the most popular New Year’s Resolutions is changing one’s body composition (fat loss or building lean body mass). Here are some general guidelines adapted from the National Academy of Sports Medicine that can be worked into SMART goals if this is your desire. Try starting with one guideline at a time and adding another one each month until new habits are formed over the year resulting in a better healthier you!

*Make small decreases in food and beverage calories. Choose a food or drink to give up that you know is not good for you. (ex. soda or chips)

*Increase physical activity.

*Distribute protein, carbohydrates, and fat throughout the day and at each meal consuming less than 10% of calories from saturated fat.

*Choose more whole grains, fruits, and vegetables. (Fiber and complex carbs aid in hunger control)

*Limit alcohol consumption.

*Try 4 to 6 smaller meals a day to help control hunger, minimize blood sugar fluctuations, and increase your energy.

*Avoid highly processed foods.

*Drink plenty of water (9-13 cups per day).

The combination of trying these modifications to your diet and increasing forms of exercise at the same time should start you on your way to reaching your health and fitness goals.

Enery Snack

One of my favorite snacks I make is a mixture of natural roasted almonds, dried cranberries, and a few chocolate chips to add extra enjoyment for the taste buds. You can use this snack as one of your smaller meals in a day or use it as an after workout snack. The snack is packed full of good nutrients for your body. Almonds provide protein and dietary fiber as well as calcium, iron, potassium, Vitamin E, and Magnesium. Dried cranberries are another great source of fiber and have disease-fighting antioxidants. The added sugar to dried cranberries can make them high-carb, so look for varieties that are sugar reduced. Use chocolate chips that are high in cacao…60% or the higher the better to provide your body with less sugar and more health benefits of antioxidants.

I like to roast my almonds by laying them flat on a cookie sheet and cooking them at 475 degrees for 7 minutes or until you hear one or two begin to pop. Let them cool and then mix them with low sugar dried cranberries and high cacao chocolate morsels…and ENJOY!

Therefore, whether you eat or drink, or whatever you do, do everything for God’s glory. 1 Corinthians 10:31

May God bless your 2020 with much love, joy, peace and a year filled with health and wellness!

GPS to the Rescue

“In all your ways acknowledge Him, and He will make straight your paths.” Proverbs 3:6

Read Time 4 Minutes

I was recently making a short 70 mile trip to see my daughter at college. There are 2 routes available for this destination…one that sticks to main highways and one that takes a more “country road” path. Both ways are very familiar to me as I attended the same college. On this particular day, I wanted to take the favorite country path. I checked the forecast before leaving that morning and there was a 30% chance of rain for later that afternoon. I set out excited to see my daughter soon!

It wasn’t long into my drive that rain began earlier than expected. I reached a stretch of road that was under construction, and in that stretch, the rain became a torrential downpour! So much so, that I could barely see 3 feet in front of me. There was no place to pull off due to a concrete wall because of construction. The lanes narrowed and there were many oncoming construction vehicles coming the opposite direction with their lights beaming in my already blinded vision. What had always been very familiar to me seemed foreign for the moment, and I felt a little fear rise inside of me. My hands griped the steering wheel with a very tense hold, and I began to pray for safety. Then the road forked and in my path were road blocks and a sign that said road ended. It was still pouring and there were no signs for a detour. I didn’t even recognize where I was along the route. I was able to pull over at this point. Because of our modern technology, I was able to pull up GPS and be guided along a new path. Soon I was on my way again just as the heavy rain began to let up.

I thanked God for getting me get through those intense moments safely. Sometimes, I scoff at all the modern technology such as GPS because I like to use old fashioned ways. On this day, I was thankful for GPS. It made me think about how just as the GPS guided me to safety and back on my path in a murky situation, God does that too on an exponentially larger scale for my whole life. I think others might have already made this analogy before, but on this day, the analogy that God is my GPS for doing life struck me wholeheartedly! I thought, “GPS…God Provides Security”!

Sometimes we get ourselves off the path that God has for us. Sometimes, we are blindsided by life. Whatever the circumstances are, God desires to always help us and guide us on the path that is His will for our lives. This road trip experience just reminded me to always look to God for directions, security, and peace of mind. He is the ultimate GPS!

“It is the Lord who goes before you. He will be with you; he will not leave you or forsake you. Do not fear or be dismayed.” Deuteronomy 31:8

Ever Feel Lost at the Gym?

Joining a gym is a great first step to becoming a healthier you! Many people join with that goal, but then feel at a loss for how to use all the equipment or even how to progress themselves along to reach their goals. A gym can sometimes feel very intimidating. As a personal trainer, helping woman learn about equipment as well as techniques for exercise and progression are some of the ways I help them. In a sense, a personal trainer can serve as a GPS for the gym and for your workout life.

Here are a few tips on maneuvering through the gym…

Usually, people are very friendly at gyms. If you’re not sure about how to use a piece of equipment, just ask someone who works there or another gym member.
If you see another gym member using balls, steps, ladders, dumbbells, battle ropes, or anything in the gym in new or interesting ways, strike up a conversation and learn something new.
Once you know how to use some of the equipment or weights properly, learn ways to progress. You can progress by increasing the weight by small amounts over time. Or you might choose to increase the number of reps using the same weight. You can also increase sets such as 2 sets of 15 to 3 sets over time.
Exercise with a friend and help each other learn.
Also, you can Google just about anything for exercise…just pay attention to the source as you would with anything you Google.
Have fun and don’t give up on working towards your fitness goals! Fitness is a good thing for body and soul!

^”For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.” Hebrews 12:11