Wednesday, July 27, 2016

Stay Hydrated

Don't forget as you train in the heat, dehydration stresses the body. Body temperatures rise, heart rate increases, more glycogen is burned, the brain struggles to concentrate and exercise is more difficult. Make sure to become familiar with your sweat rate to know how much hydrating you need. Weigh yourself before and after a workout. If you lost 2 pounds, you need to hydrate 80-100% of that amount so you need 26-32 ounces of water replaced in your body.

Monday, June 13, 2016

Walking in the Spirit

If you are struggling with a healthy lifestyle due to cravings or lack of motivation (exercising, nutrition, rest, ext.), be lead by the Word in Galatians:

Sunday, June 5, 2016

Use Your Pain for Purpose

 Purposes for our Lives:1. God wants you to know and love Him. (Worship)
2. Learn to love others. (Fellowship)
3. To become like Jesus. (Grow Up Spiritually)4. Practice serving other people. (Ministry)5. You were made with a mission. 

God uses pain to develop those purposes in your life!  

Galatians 3:4
"Did you suffer so many things in vain—if indeed it was in vain?"

Using Pain for my Purposes in Life:
1. I can use my pain to draw closer to God. 

2 Corinthians 1:8-10"8 I think you ought to know, dear brothers, about the hard time we went through in Asia. We were really crushed and overwhelmed, and feared we would never live through it. We felt we were doomed to die and saw how powerless we were to help ourselves; but that was good, for then we put everything into the hands of God, who alone could save us, for he can even raise the dead. 10 And he did help us and saved us from a terrible death; yes, and we expect him to do it again and again."

2 Corinthians 7:9
"9 Now I am glad I sent it, not because it hurt you but because the pain turned you to God. It was a good kind of sorrow you felt, the kind of sorrow God wants his people to have, so that I need not come to you with harshness."

2. I can use my pain to draw closer to others.

Galatians 6:2
"2 Share each other’s troubles and problems, and so obey our Lord’s command."

3. I can use my pain to become more like Jesus.

*To become more like Jesus, I need to practice using the fruit of the spirit.

Galatians 5:22-23
"22 But when the Holy Spirit controls our lives he will produce this kind of fruit in us: love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness and self-control; and here there is no conflict with Jewish laws."

Proverbs 20:30
"Beatings and wounds cleanse away eviland floggings cleanse the innermost being."

*To become like Jesus, we have to experience the situations Jesus experienced.

Hebrews 5:8-9
"Although he was a son, he learned obedience through the things he sufferedAnd by being perfected in this way, he became the source of eternal salvation to all who obey him,"

2 Corinthians 7:11

"11-13 And now, isn’t it wonderful all the ways in which this distress has goaded you closer to God? You’re more alive, more concerned, more sensitive, more reverent, more human, more passionate, more responsible."
*Pain transforms us! --It can either make your bitter or BETTER.
**Remember Paul's suffering? However, he had a different perspective on life than others did about the pain he endured.

2 Corinthians 11:23-28

"23 Are they servants of Christ? I know I sound like a madman, but I have served him far more! I have worked harder, been put in prison more often, been whipped times without number, and faced death again and again. 24 Five different times the Jewish leaders gave me thirty-nine lashes. 25 Three times I was beaten with rods. Once I was stoned. Three times I was shipwrecked. Once I spent a whole night and a day adrift at sea. 26 I have traveled on many long journeys. I have faced danger from rivers and from robbers. I have faced danger from my own people, the Jews, as well as from the Gentiles. I have faced danger in the cities, in the deserts, and on the seas. And I have faced danger from men who claim to be believers but are not.[a] 27 I have worked hard and long, enduring many sleepless nights. I have been hungry and thirsty and have often gone without food. I have shivered in the cold, without enough clothing to keep me warm.
28 Then, besides all this, I have the daily burden of my concern for all the churches."

2 Corinthians 4:8-11

"8 We are pressed on every side by troubles, but we are not crushed. We are perplexed, but not driven to despair. We are hunted down, but never abandoned by God. We get knocked down, but we are not destroyed. 10 Through suffering, our bodies continue to share in the death of Jesus so that the life of Jesus may also be seen in our bodies.
11 Yes, we live under constant danger of death because we serve Jesus, so that the life of Jesus will be evident in our dying bodies."
Paul's perspective:

2 Corinthians 4:16-18
"16 That is why we never give up. Though our bodies are dying, our spirits are[a] being renewed every day. 17 For our present troubles are small and won’t last very long. Yet they produce for us a glory that vastly outweighs them and will last forever! 18 So we don’t look at the troubles we can see now; rather, we fix our gaze on things that cannot be seen. For the things we see now will soon be gone, but the things we cannot see will last forever."

4. I can use my pain to help others.
*Redemptive service
**Use your pain to serve others going through the same thing.  
5. I can use my pain to witness to the world.
*Remaining faithful through suffering earns you creditably with others. 

Philipians 1:12"And I want you to know, my dear brothers and sisters,[a] that everything that has happened to me here has helped to spread the Good News."

Thursday, May 26, 2016

Juice to fuel workouts

When choosing pre-exercise or post-exercise juices (100% pure fruit juice) we have choices, such as pineapple, apple, orange, or cranberry. Out of these four, orange juice has the the fewest amount of calories yet more nutrients to deliver to our body! 

Orange Juice (1C) 110 cal., 500IU vitamin A, 125mg of vitamin C, and 500mg of potassium.

Apple juice (1C) 115 cal., 2 IU of vitamin A, 2mg of vitamin C, and 250mg of potassium

Cranberry juice (1C) 140 cal., 20 IU vitamin A, 110mg vitamin C, 35mg potassium 

Pineapple juice (1C) 130 cal., 10 IU of vitamin A, 25 mg vitamin C, 325 mg of potassium

Wednesday, May 18, 2016

Pre-exercise Nutrition

Nutrition Trainer Tip:
Consume 2 calories of carbohydrates per pound of body weight within 5-60 minutes before exercising. 

Morning exercisers have a low blood sugar limiting him/her in length and sometimes intensity of workouts. A snack or healthy breakfast can boost the blood sugar offering fuel for the workout. 

Tolerances of amount and type of snack varies among athletes. Experimenting with pre-exercise snacks is important to find the best fuel for your workout. 

Some suggested pre-exercising fuel by registered dietitian Nancy Clark are as follows:

1. Oatmeal
2. Bagel and 8oz. Of orange juice
3. Trail mix made with dry fruit and cereal
4. Energy bar and 16oz sports drink
(Four separate snacks or meals- not to be considered to consume all snacks in one meal)

Sunday, January 24, 2016

Offer your workout as a sacrifice to God

“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.”
Romans 12:1-2 NIV

It is God's will for us to be healthy and fit because our body is His temple and was purchased at the price of His son (1 Cor. 6:19-20).