Category: resolutions

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!

  1. Take a brisk “21” minute walk.
  2. 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!
  3. Pushups – traditional or modified by doing a pushup on an incline using a stable chair against a wall or park bench
  4. tricep dips– again using a stable chair against a wall or a park bench
  5. bicep curls– require dumbbells
  6. chest press– require dumbbells
  7. overhead press– require dumbells
  8. jumping jacks
  9. mountain climbers
  10. squats
  11. calf raises
  12. lunges
  13. sit-ups (core)
  14. crunches (core)
  15. plank– hold 21 or more seconds (core)
  16. butterfly kicks (core)
  17. bicycle floor exercise (core)
  18. bridges (gluts and core)
  19. climb stairs at home or in a park
  20. high knees drill
  21. 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!

  1. 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!
  2. humus with whole wheat pita
  3. edamame
  4. Ezekiel Bread
  5. yogurt with granola
  6. natural peanut butter on celery (add a few raisins for “Ants on a Log”)
  7. mozzarella cheese stick
  8. whole egg
  9. mixture of peanuts and sunflower seeds
  10. dried apricots
  11. an apple
  12. herbal tea sweetened with honey
  13. lentil soup and whole wheat bread
  14. rice and beans
  15. grapefruit
  16. cherries
  17. almond butter on an apple
  18. carrots with humus
  19. grapes
  20. oatmeal made with milk
  21. 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

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!