wellbeing – True Vine Living

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!

Morning Vibes

“With the new day comes new strength and new thoughts.” Eleanor Roosevelt

Read Time 4 Minutes

Today I read in Psalm 90:10, “Our lives last seventy years or, if we are strong, eighty years. Even the best of them are struggle and sorrow; Indeed, they pass quickly and we fly away.” I thought to myself…this is so true. Although, there are many highs in life, so often it seems that there is constant struggle or sorrow to deal with. Sometimes it’s big events and sometimes it’s a day to day struggle in areas to overcome. I have had some big sorrows in life, and sometimes, I have just had day to day stresses that can wear me down.

Then, a few more verses down in Psalm 90:14, I read…”Satisfy us in the morning with Your faithful love so that we may shout with joy and be glad all our days.” I thought to myself…this is so true!!! Despite the big sorrows and the daily grind in life, I cling to God who provides me with refreshing love every morning and because of that I can choose JOY all the days of my life…when things are good and when things are bad. The greatest JOY I have in life is a PEACE He gives me. I have felt it in the worst of times.

May you feel God’s PEACE and choose His refreshing JOY every morning no matter what you face. One day soon because our days are fleeting, God promises to those who know Him… “He will wipe away every tear from their eyes. Death will no longer exist; grief, crying, and pain will exist no longer, because the previous things have passed away.” Revelations 21:4

Know that “For God so loved the world, that He gave His only Son, that whoever believes in Him should not perish but have eternal life.” John 3:16

We can have JOY amidst our trials, and one day it can be all JOY and no more troubles. In the meantime…”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
prefect and complete, lacking in nothing.” James 1:2-4

Active Living

“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.” Thomas Jefferson

Purposefully living an active life is becoming more realized today as an absolute need as many are acknowledging that the more sedentary culture of convenience and computers is having adverse effects on our physical well-being and health. Whether young or old, our bodies need activity, movement, and purposeful exercise to stay comfortable and well. As a personal trainer, I have had the privilege of helping women learn some strategies for achieving goals that make their bodies and overall self feel better. Many of my clients are aging clients who have realized that they need to exercise to enjoy life in their 60’s and beyond. Whether their goals are weight loss, building back lean muscle, working on balance and flexibility, stress reduction, or just being able to play with their grandchildren, a variety of exercise variables are helping them to achieve a better quality of life. Exercise should include a variety of activities that combine working on balance, flexibility, core stabilization, cardio, agility, and strength.

I like to begin every morning with flexibility training by doing a few stretches that make me feel better for the day ahead. If you don’t already, try working on some of these aspects of exercise and strive towards a better healthier you!

12 Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own.
13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,
14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. – Philippians 3:12-14

The “Pear”fect Day

Read Time 4 Minutes

We try very hard to plan perfect days. We try to plan perfect dinners, get-togethers, vacations, and special moments. So often though, things do not go as planned.

Recently, on a trip to the breathtaking Whidbey Island in the Pacific Northwest to visit my dad and step-mom, Lindsay, my husband and I had perfectly splendid adventures mixed with a few imperfect moments. One of those moments was when we were taking a morning hike that we had been looking forward to up a coastal ridge to see the beautiful vast view of the ocean from Ebby Landing. Well, fog settled in on our hike hiding the ocean view completely! Then, the drizzle of rain started. Because of our distance, we were drenched to the point of sloshing water in our shoes by the time we arrived back at our car. It was an interesting and fun hike with it’s own beauty in the fog, but rather disappointing for the effort we put into the hike to not see the views we had been anticipating.

Now, why did I title this article “The Pear-fect Day”? Back at my dad’s home that afternoon, I was enjoying the absolutely lush garden that Lindsay has created in their back yard! I found the pears on her pear tree a reminder to me of perfect peace!

The pear has represented important inner and outer qualities to many cultures over much of history. It was a sacred fruit in Greek and Roman mythology…”a gift from the gods”. It has represented over time and cultures…longtivity, comfort, fertility, immorality, prosperity, grace and nobility, inner peace, and affection. It has symbolized physical and spiritual nourishment.

For me, the pears growing on this particular tree reminded me of God’s perfect peace we have through knowing his son, Jesus Christ. The Bible makes many references to fruit and one of my favorite Bible verses is:

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, ²³gentleness, self-control; against such things there is no law.” Galatians 5:22-23

These pears reminded me that when we are living in Him, and He is living in us, we are filled with the nature of Christ. That means we are filled with love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. We can in turn bear these fruits when we are staying connected to the “True Vine”.

“Remain in Me, and I in you. Just as a branch is unable to produce fruit by itself unless it remains on the vine, so neither can you unless you remain in Me.” John 15:4

This means that in those imperfect moments or days we can feel and express peace. We can find the joy and goodness in every moment even when things don’t go as planned.

There is one thing completely perfect in this world and that is “Every good gift and every perfect gift is from above, coming down from the Father of lights…” James 1:17.

“Pear This”… for a Healthy Snack

A pear is a complex carbohydrate and even though it is sweet, it is low on the Glycemic Index and also rich in fiber.

When I got home from Whidbey Island and restocked our refrigerator with groceries, I had to include some pears. I nourished myself spiritually and physically by enjoying sweet slices of a pear “paired” with slices of smoked Gouda cheese for a healthy snack. I thought about what the pear reminded me of on my trip while providing myself a complete protein (Gouda) and a complex carbohydrate rich in fiber (the pear). So grab yourself a pear today and while you are enjoying the nutritious and delightfully sweet taste, remember that we can strive to live a life filled with love, joy, and peace even during the very imperfect times by staying connected to the “True-Vine” who is the “founder and perfecter of our faith”!

“…let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, ²looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. Hebrews 12:1-3

A Fresh Aroma!

Read Time 2 Minutes

Fresh basil and my first time to make homemade Bruschetta!

Bruschetta! I craved it, so I made it…something that I usually save for the restaurants! I wasn’t disappointed. Not only was it super flavorful and tasty, but just having the fresh basil plant in my kitchen filled my cooking space with a sweet pleasing aroma adding to the whole atmosphere of preparing a meal and enjoyment of eating dinner. I’m not sure which I took pleasure in more…the making and eating of bruschetta or having the fresh basil fill the atmosphere!

Basil is a member of the mint family, and the many varieties are known for their gratifying aroma and flavorful taste. Basil has been a medicinal remedy throughout history for things such as stomach irritations and even bug bites. More recent studies suggest that sweet basil may provide other health benefits too from reducing memory loss, depression, and blood pressure to possibly helping in the prevention of certain cancers.

The fresh basil in my kitchen today reminded me of how we can be a pleasing and fresh aroma to others all around us in our daily lives.

^”For we are the aroma of Christ to God among those who are being saved and among those who are perishing,…” 2 Corinthians 2:15

“Strive for peace with everyone, and for the holiness without which no one will see the Lord.” Hebrews 12:14

“In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.” Matthew 5:16

Shine Your Light and Be the Pleasant Aroma for Someone Else Today!

The Happy Ones

Read Time 3 Minutes

When I was a little girl, one of my favorite animal books included a chapter entitled “The Happy Ones” and it was all about the sea otter’s playful and happy ways. The sea otter immediately became one of my favorite mammals and still is today.

My childhood book and a picture of a sea otter that my daughter drew for me in honor of my love for otters.

However, don’t let the “happy ones” who have been observed playing tag with each other fool you with their fun-loving antics. They have hard lives too. Meeting their basic needs for food and survival can be tough sometimes, but still otters serve as a reminder, that even when days or times in life can be very difficult, we can choose to play, and we can choose joy-filled living.

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

This is the day that the Lord has made;
let us rejoice and be glad in it. Psalms 118:24

I love the lines from the song called “Joy” by Mercy Me…”Count it pure joy when the whole world comes crashin’ Hold your head up and keep on dancin’.”

The “Fun” Factor in Exercise

Speaking of playing tag , dancing, and having fun, as a personal trainer, I have learned that keeping clients motivated and happy means there needs to be a “Fun” factor to exercise. Only a small percentage of people really think exercising is fun.

Did you know that doing weight-bearing exercise not only builds muscle, but it also strengthens bones. You can achieve greater bone density and strength by working against gravity. Resistance training, walking, jogging, climbing, and even dancing are examples of weight-bearing exercise.

There is no disputing that exercise at some level is important for all people. Some individuals live very active lifestyles and make fitness a regular part of their lives. Many more do not, and the result is a rise in chronic diseases such as diabetes, heart disease, and cancer to name a few. Our lives are busy, fast paced, but also more sedentary. Making exercise a fun and more recreational part of our lives can help reduce chronic disease, help lower aches, pains, and injuries due to stress, as well as build muscle and bone mass making us stronger and feel better. We can reduce our stresses and anxieties by adding physical activity to our weekly routines and have fun with it too.

Make a goal to include at the minimum 45 minutes of physical activity at least 3 times a week. Be creative and make it fun. Think of ideas for indoors and outdoors. Some possibilities:

Turn on music in your home and dance** Shoot baskets outside or play any kind of ball with someone else**Go swimming** Take a walk and talk with a friend** Find a nature trail to go on a hike** Grab some dumbbells and take them outside to work your arms** Start your morning by doing various stretches that feel good to your body** Join a gym** Try working with a personal trainer to gain some ideas and exercise structure to build your routine from** Try a local boot camp for outdoor fitness fun** Google different exercise classes in your area and just try something new!

Bottom Line…Get moving and try to have FUN doing so! The many physiological, physical, and performance benefits are well worth it!

Good Morning, Sunshine!

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. Lamentations 3:22-23

Read Time 3 Minutes

“Now the One who provides seed for the sower and bread for food will provide and multiply your seed and increase the harvest of your rightousness.”

2 Corinthians 9:10

Aren’t we so glad to rejoice with thanksgiving that God loves us so much and provides for our every need! The thing is though, that as much as that knowledge brings us great peace and comfort when we trust in God for our needs, He has so much more for us to truly deepen our walk and live abundantly in Him! When we seek Him with all of our heart because we dearly love Him, we grow to greater depths of joy.

The sunflower symbolizes adoration and loyalty. All flowers need the sunlight. The sunflower; however, is devoted to the sun. It doesn’t just grow in sunlight, it turns it’s flowering face towards the sun and tracks the sun. It grows taller and taller reaching towards the sun.

Let us be more like the sunflower today and turn our face towards God our Father. Let us adore Him and devote ourselves to Him. See where that kind of loyalty takes you today to new heights of joy and peace. When we realize that the other stuff in our day pales in comparison to the glory of our Creator, we can live on a plane above our daily grind and circumstances.

Spend a few minutes this morning in prayer and devotion to God our Father who loves us so much that He gave us His one and only Son, Jesus Christ! (John 3:16)

Fun Food Fact: The Sunflower Seed

The sunflower seed is the fruit of the sunflower and one sunflower may have up to 2,000 seeds!

Looking for a snack packed with health benefits? The sunflower seed with its flavorful taste, its role in satiety (feeling of fullness), and its jam packed richness of vitamins and minerals make it perfect for munching on or sprinkling on salads and pastas!

Sunflower seeds are a high source of Vitamin E which has anti-inflammatory effects and plays a role in the prevention of cardiovascular disease. The seeds are also rich in magnesium which in addition to reducing the risk of cardiovascular disease, also reduces blood pressure, and improves blood sugar control. They are low on the (GI) scale (glycemic index) which makes them a good source of complex carbohydrates. These are just a few of the health benefits of the sunflower seed, so sprinkle a way to a heart healthy day!

Want to make sunflower seeds into a complete protein snack which means it has all 8 essential amino acids…mix sunflower seeds with peanuts for a 1/4 cup tasty snack.

So, “Rise and Shine” and give God the glory today! Make it a heart healthy day in more than one way!

And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. Matthew 22:37

A New Passion

Reading Time – 3 minutes

What do you do when you have retired after 28 years of teaching? You begin diving into other passions and new ways of helping others. I recently decided that after 28 years of dedicating a consuming and rewarding portion of my life to 3rd and 4th graders, it was time for a change. Even though I am shifting gears, the desire to help and encourage others is still the same. I chose to become a personal trainer and have already had the privilege to help women ages 35-90 begin working towards personal fitness and wellness goals. I also love to share about my faith and encourage others to feel the joy and peace I feel by walking hand in hand with God daily…even moment by moment. Writing is also a passion for me. Therefore, the result of my new path in life is being a personal trainer at a local women’s gym and now starting a blog where I can share encouraging words as often as possible highlighting my love for Christ first, and then my love for fitness and health.

I do believe that we cannot have complete health and wellness until we put God first. God loves us no matter what more than we can comprehend, but when we give Him first place, He gives us all His immeasurable resources to go forward into a powerful and abundant life of living in joy, peace, and wellness. In fact, Jesus is the True Vine! John 15: 1-8 tells us…

15 “I am the true vine, and my Father is the vinedresser. ²Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit. ³Already you are clean because of the word that I have spoken to you. ⁴Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me. ⁵I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing. ⁶If anyone does not abide in me he is thrown away like a branch and withers; and the branches are gathered, thrown into the fire, and burned. ⁷If you abide in me, and my words abide in you, ask whatever you wish, and it will be done for you. ⁸By this my Father is glorified, that you bear much fruit and so prove to be my disciples.

This is my basis for this blog. If we are truly connected to the true vine, Jesus, then we are able to do all things through Him who strengthens us (Philippians 4:13). That means we can thrive and live abundantly inside and out, from our soul to our physical health even when situations are far from perfect on this earth. We can live above our struggles and feel peace, joy, and be well as best we can as long as we are on this side of Heaven. We do live in a world where difficult circumstances, health problems, and hard issues will exist, but I hope to give encouragement and healthy living tips that will help lift you up and make your day more cheerful by highlighting God’s love for us as well as giving healthy tips for daily living.

²⁰Now 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, ²¹to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen. Ephesians 3:20-21