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
