As you are starting out, here are 5 shortcuts to success to keep you going strong:
Being prepared is essential to the Rapid Weight Loss Program. It is never more difficult to stay on program than when you are away from home, starving, and feel like there is nothing to eat. The best thing you can do is plan your meals and snacks for the week, devote time to shopping and prepping everything in advance, and stick to the plan! While this may take some additional time in advance, it will save you loads of time and energy throughout the week.
This journey is not easy at times, and having encouragement and accountability from a friend makes a world of difference. Find someone who is motivated to do the program with you, and share victories (and setbacks), recipes, Scripture, and encourage one another along in the journey!
Don’t forget: the key to your long-term success on the Rapid Weight Loss Program is having a vision bigger than yourself. Take time each day to remind yourself why you are doing this, and remember why your big picture is worth more than temporarily saying no to that slice of cake or bag of potato chips. A time will come when you can enjoy these things (in moderation, of course), but you will be a healthier, more vibrant version of yourself when you do if you stay the course!
At the risk of sounding like a broken record, I cannot emphasize enough the importance of drinking plenty of water. You should be consuming at least half of your body weight in ounces each day. Drinking water will help you recognize the difference between hunger and thirst, cleanse your body of toxins, and boost your body’s ability to burn fat. Don’t neglect it!
Keeping a food journal is as easy as writing down what you’re eating, and how it makes you feel. What foods cause you to stall? What foods seem to melt the pounds off? Do some foods help you stay satiated longer? You will experience greater long-term success with the program when you understand your body and recognize the foods and habits that keep you lean and energized. The Success Food Journal available at Shape Up Church University is a great tool to get you started!
Join the conversation on Facebook: what shortcuts have you implemented on the road to success?
]]>First, let’s discuss what positive self-talk isn’t: It’s not your ego running wild. You can be humble and selfless without being self-deprecating or putting yourself down. No one will think less of you for thinking well of yourself.
Self-talk is the stream of thoughts constantly running through your head, from the moment you wake up to the minute you fall asleep. For many of us, our harshest self-talk happens in the morning when we look at ourselves in the mirror, criticizing our perceived flaws and completely forgetting what marvelous people we really are.
This self “trash-talk” has been linked with increasing stress and depression, placing the focus on your “failures” instead of how you can improve your life. Even more dangerous is that words become reality. More than 30 studies of self-talk in sports have shown that the words athletes use to talk to themselves have a very real impact on how they perform on the court and field. I would argue that self-talk works on a cellular level as well, literally forming who and what we are, as well as how we see the world.
When you take control of your self-talk, you take control of your life. Don’t waste another minute on negative thinking patterns!
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In Deuteronomy 6, immediately following the command to "Love the Lord your God will all your heart and with all your soul and with all your strength," Israel is given this instruction:
"These commandments that I give you today are to be on your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up. Tie them as symbols on your hands and bind them on your foreheads. Write them on the doorframes of your houses and on your gates." - Deuteronomy 6:6-9
The message is clear: if we are going to remember something important, we need reminders. We need to talk about it. We need to write it down. We need to see it. Why? Because what we see, and what we say, and what we hear, all influences what we do.
I believe that taking care of our bodies and eating healthy is one way that we can obey the command to love God with all of our strength. And the verses above have great application as you continue this weight loss journey. Talk with your friends and family about why you are doing this. Put pictures or verses on the refrigerator, cabinets, mirror, your desk - anywhere you need them - as constant reminders of your vision and purpose in this journey.
It's amazing what these visual reminders can do to keep us on track when we are tempted to let immediate gratification take the place of hard earned victory and success. Keep your eyes focused on Jesus, and He will give you the strength to continue!
Join the discussion on Facebook: what is the vision that keeps you going in the journey to lose weight and get healthy?
]]>Happy Thanksgiving to you and your family! With the holiday coming up this week, I thought it was timely to share some tips for staying on track as you celebrate this week. Holidays can be a difficult time to say on track, but these simple strategies will help you enjoy the celebration without going overboard.
It’s so easy to associate special days like Thanksgiving with the food and feasting, but try to remember that it’s so much more than that. I can’t tell you exactly what my favorite part of the meal was last year, but I can remember how special it was for my kids to hang out with their great grandparents. Even though the holiday will look different in so many ways this year, the most important part of the celebration is not the food, but who you are celebrating with. While the group around my table will be much smaller this year, I still believe we’re going to make unforgettable memories in a year that promises to be unlike any other. And even if you aren’t able to physically be with those you love, thank God for modern technology like Zoom and FaceTime!
Go into the day with a general plan of what you are going to eat and when. Plan on a healthy, balanced breakfast and even 1-2 protein shakes during the day. Help your body to feel great and satisfied throughout the day before you’re staring down the Thanksgiving buffet ready to eat everything in sight! Speaking of the menu, in addition to the stuffing, mashed potatoes, and gravy, prepare one or two veggie dishes to enjoy with the meal. Making and sticking to a plan will help you feel your best, avoid unnecessary calories, and maintain control of when and how you are going to indulge – more on that in a moment!
I’ve said it before, and I’ll say it again: stay hydrated! Drink plenty of water throughout the day, especially on days of celebration. It’s easy to let our ordinary routines fall to the wayside on less than ordinary days, but this is one habit you’ll be thankful to maintain. Drinking water helps you recognize hunger cues, boosts your energy, flushes out toxins, and improves digestion. All things that will help you more fully enjoy the holiday!
Say what, now?! That’s right – enjoy a piece of pie, or a little stuffing, or some mashed potatoes. Remember, the key to a sustainable healthy lifestyle is moderation, not deprivation. Maybe this year instead of seeing how high you can pile the food on your plate without it toppling over, take a little of each dish. Sit down and enjoy your food. Put your fork down a few times while eating. Really savor each bite. You might be surprised to find that you enjoy the meal just as much, if not more, without having to feel uncomfortably stuffed at the end. And then tomorrow – get right back on track with your healthy eating habits! No guilt necessary.
Remember that we are not just about Engaging The Body, but Engaging The Brain and Tongue as well. Gratitude is one of the best possible ways to do this! In fact, studies show that people who regularly practice gratitude report fewer aches and pains and overall better physical and mental health. So make the most of this season, and take advantage of the opportunity to consider all that you have to be thankful for. Engage The Brain by making a list, and Engage The Tongue by taking time as a family to share the things you are thankful for! For another great way to Engage The Tongue, practice the I Am Thankful For My Body affirmation I shared in last week's post!
In the that vein, I would like to say how truly grateful I am for each member the Shape Up Church family, and the countless ways you all enrich my life. Your determination and commitment to pursue the abundant, healthy life God has destined for you is a constant encouragement and challenge to me. Praying for God’s richest blessings over you and your family this Thanksgiving and always!
]]>In this week’s blog, I’d like to introduce the Affirmation of the Month, a new feature that will help us to Engage The Tongue. Each month, we’ll provide an affirmation to help you speak God’s truth over your life, switching out negative, limiting beliefs for thoughts and words that bring life and health to our mind, body, and soul.
In a season geared toward thankfulness, this month’s affirmation speaks gratitude for our physical body:
I am thankful for my body.
I am thankful for my body exactly as God made it.
I am fearfully and wonderfully made.
So often when it comes to our physical body, it’s easy to focus (and speak!) only about the things we wish were different. We wish we weighed less. We wish we fit into a smaller size. We wish we were more toned, less wrinkled, had bigger muscles, and a smaller waistline. Though it’s easy to get stuck in this negative frame of mind, shifting to a positive, grateful attitude for and about your body is foundational to sustainable healthy living. We are working with, not against, our bodies to fuel and strengthen an abundant life.
This shift in our thinking can be challenging, so allow me to provide you with a little inspiration to foster gratitude for your body. First, let’s see what God’s Word has to say.
In Psalm 139:14, David worships God for the wonder of his physical body:
“I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.”
Here are just a few of the incredible ways God has designed our bodies:
This does not even begin to scratch the surface of the countless processes that your body has completed just while you are reading this article, not to mention through the course of a single day. Your body has been with you for every moment of your life, big and small, and will continue to be a faithful companion until your time on earth comes to an end. God has created you for a purpose, and your physical body, from the top of your head to the tip of your toes, is part of that purpose.
If you’re new to positive affirmations, here’s a quick “How To”.
When you find your mind or speech drifting to negative talk about your body, stop and literally say, “I am thankful for my body,” out loud. It’s important not just to think the positive affirmation, but to say it out loud. Audibly speaking these words of truth helps to further reinforce them in your heart and mind until you actually start believing them.
Some people find it more natural to say affirmations as a form of prayer. “Thank you, Lord, for my body. I am thankful for my body exactly the way You made it. I believe that I am fearfully and wonderfully made, just as Your Word says.” Even in a form of prayer, it’s important to speak these words out loud.
As with most other things in life, practice makes perfect. Don’t just practice an affirmation once or twice, but make it a daily part of your life. Post affirmations on the bathroom mirror or over the kitchen sink, and say them aloud when you are washing your hands or doing dishes. The more frequently you see and say these words, the sooner you will rewrite the soundtrack in your head.
If you’re ready to learn more about Engaging The Brain, Tongue, and Body in life-changing transformation, then it’s not too late to join the 7-Day Body For God Challenge. Our program includes 7 days of FREE training on health, fitness, and nutrition from our best-in-class mentorship team PLUS join a community of Christian believers challenging each other toward better health.
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What’s your secret? This is often the first question that we ask anyone who has reached what others see as an unattainable goal. Well our “secret” here at Shape Up Church is really no secret at all. We believe that lasting health and wellness is achieved through three central tenets: Engaging The Brain, Engaging The Tongue, and Engaging The Body. Remove any of these three from the equation, and long-term success is out of the question.
Today, I’d like to focus in on the first tenet: Engaging The Brain. In my three decades of helping people with weight loss, I can attest that those who lost weight and kept it off long-term didn’t just transform their eating and exercise habits, but committed to transforming their thinking as well. Thinking and believing that a fitter, healthier you is possible is foundational to success. Here are three reasons why:
“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 12:2 (NIV)
Science and Scripture agree that our thoughts shape what we believe, which in turn shapes how we act. While we are prone to think that our propensity for success is determined by our circumstances, it is actually how we choose to respond to our circumstances that determines our lot in life. If we believe that we are “more than overcomers”, then we will overcome.
Dr. Caroline Leaf puts it this way in her book Switching On Your Brain:
God designed humans to observe our own thoughts, catch those that are bad, and get rid of them. The importance of capturing those thoughts cannot be underestimated because research shows that the vast majority of mental and physical illness comes from our thought life rather than the environment and genes.
Did you catch that? Our thoughts actually have the power to influence our health and ability to fight disease! Are we using that power to position ourselves for better health, or allowing negative thinking to yield negative effects in our lives?
“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
Philippians 4:7 (NIV)
The old adage “garbage in, garbage out” stands the test of time. Certainly, if we feed our bodies a steady diet of French fries, donuts, and milkshakes, we can expect to feel pretty terrible and find ourselves sizing up our wardrobe. The same holds true for our mind and spirit. Filling our minds with anxiety-producing headlines, malicious gossip, and questionable entertainment is the gateway to hopeless and negative thinking.
I’m not suggesting that we stick our heads in the sand and ignore the challenging realities of our own lives and the world around us. Rather, let’s feed our minds a steady diet of God’s Word and surround ourselves with anything—books, people, sermons, music—that is going to continually remind us that He is good and has good things in store for us when we seek Him.
“We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ.”
2 Corinthians 10:5 (NIV)
Lasting transformation does not happen overnight. It takes practice to pay attention to our thoughts and redirect our attention when they are leading us away from God’s truth. But as with anything else in life, practice makes perfect. Intentional and consistent reinforcement is key. We start by setting aside time daily, if not multiple times a day, to check in our thoughts and prayerfully consider how they are influencing our beliefs and behavior. Are they bringing life or death? These moments with the Holy Spirit don’t have to be more than few minutes, but they will slowly and steadily transform us from the inside out.
If you’re ready to take the first step to Engage The Brain in your weight loss journey, our 7 Day Body for God Challenge is an excellent place to start. You can join any time, and get 7 days of FREE training on health, fitness, and nutrition from our best-in-class mentorship team PLUS join a community of Christian believers challenging each other toward better health.
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Can you remember January? I know, I know. It feels like a lifetime ago, but stay with me for a moment. When you think back to January, do you remember feeling energized and committed to setting and reaching your new goals? 2020 would be your year! Time to lose weight, get in shape, and thrive personally and professionally! What could go wrong?
Fast forward ten months, and none of us could have imagined the challenges this year would bring. If you’re like me, if you never hear the word “unprecedented” again, it will be too soon! We certainly have all had to make significant adjustments to our plans and routines, pivoting again and again in an ever-changing world. At this point, you’re may just be holding your breath and waiting for this year to be over.
What if instead of clinching our teeth and holding on tight until the dawn of 2021, we decided not to let 2020 have the final word? What if we decided not to let another 60 days pass before we took the first step toward better health and wellness?
Are you familiar with the concept of inertia? Inertia is defined as “a tendency to do nothing or remain unchanged.” If we take a momentary dive into the world of physics, Newton’s First Law of Motion, often called the Law of Inertia, can be summed up as, “An object at rest will stay at rest, forever, as long as nothing pushes or pulls on it. An object in motion will stay in motion, traveling in a straight line, forever, until something pushes or pulls on it.”[1]
I know you probably didn’t come here for a physics lesson, but I think we can learn something here. When we’re at home, sitting on the couch, watching Netflix in our sweatpants, the easiest thing to do is to continue sitting on the couch and watching Netflix. Getting up and getting started is the hardest part.
Let’s not forget the second part to Newton’s law. “An object in motion will stay in motion.” In other words, once we get started, it’s easier to keep going, even if we don’t do everything at once. In fact, taking small, manageable steps forward is the best way to slowly transform our habits, and create momentum to keep going.
I’m going to let you in on a little secret. You don’t have to wait for a new year, or a new month, or even a new week to start working toward a new goal. There is nothing magical about January 1st. You can actually start today, right now.
Maybe you’re not sure how to move from sweatpants/couch/Netflix to healthy/active/engaged community. We’re here to help with that part! We’ve just launched 7 Day Body For God Challenge, and it’s completely free! You can join any time, and get 7 days of training on health, fitness, and nutrition from our best-in-class mentorship team PLUS join a community of Christian believers challenging each other toward better health.
We’ve entered the final stretch of 2020, and there is a lot about this year we are ready to say goodbye to. As we get ready to say farewell to these “unprecedented” times, let’s also say goodbye to the inertia that’s holding us back from God’s best for our health and wellness. Today is the day!
JOIN THE FREE 7-DAY BODY FOR GOD CHALLENGE!
[1] https://science.howstuffworks.com/innovation/scientific-experiments/newton-law-of-motion1.htm
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Happy Independence Day Weekend! Every year, we dedicate a whole day to celebrating our country and the freedom that we enjoy as Americans.
I wonder if we might also celebrate a different kind of freedom this year. Let's celebrate the freedom you are developing from unhealthy food and bad habits. Let's celebrate new freedom you will gain in having more energy, becoming free from pain, and maybe even scoring a new wardrobe of clothes that are a few sizes smaller! You may not be there just yet, but hopefully looking ahead to these goals will keep you motivated when staying on program gets tough.
Let's not forget the most important freedom we enjoy as children of God. Galatians 5:1 reminds us, "For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery." If you find yourself a slave to anything - food, self doubt, fear of the future - remind yourself that God has already set you free in Christ, and walk in victory in that area of your life!
While our freedom is a great cause for celebration, holidays like this are a difficult time to stay healthy. It's wonderful to gather with family and friends, but it can be hard to stay away from the tables full of treats and cheats.
Do your best to stay on track. Eat healthy meals before attending family gatherings. At the holiday meal, fill your plate with meat and veggies. There's always plenty of grilling on the 4th - so enjoy your hamburger without the bun this year!
When temptations arise, ask yourself: "Is this [insert treat here] worth more to me than getting healthy and losing weight?" In case it's not obvious, the answer is no!
If you do indulge a bit, don't let that derail you for a few days or a whole week. Enjoy the splurge, and get right back on track tomorrow!
Join the discussion on Facebook: What is one freedom you can now celebrate as a result of a healthy lifestyle?
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Even when your primary goal is to build better eating and exercise habits, remember that Engaging Your Tongue is a vital part of your total body transformation. According to Proverbs 18:21 "The tongue has the power of life and death."
Are you using your tongue to bring life? If your friend were to tell you the same words you repeat to yourself every day, would you still be friends? Probably not! Women are especially hard on themselves, but with every negative thought, you’re sabotaging your ability to change.
Negative thoughts can become habitual, and the first step in changing a bad habit is to start small. Here are three baby steps to change your inner dialogue.
Every time a negative thought pops into your head, I want you to add “but” to the end.
Example: “I’m fat…but,” then finish the sentence, “I am doing everything in my power to stay on this program until I reach my goal.” This will slowly shift you away from negative thinking into positive and productive thought patterns.
One of the most common mistakes we make when thinking about ourselves is saying we “are” something, rather than the truth, which is we “do” something. We don’t have control over what we “are,” but we can control what we “do.” So change your language to remind yourself that you have control.
Example: Instead of “I’m fat, but…” alter this to “I’m not where I’d like to be yet, but I will get there.” Or, if that’s too much, just try “I look fat, but…” and finish the sentence positively.
You are. When your internal dialogue changes to believing this, then you’ll behave in a way that matches that belief about yourself. Your outer appearance mirrors your inner words. Change the one, and the other will follow.
It won't happen overnight, but slowly shifting your inner dialogue is vital to achieving and maintaining your goal.
Join the conversation on Facebook: What is one Scripture verse you meditate on to keep you motivated and speak life to your situation?
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Do you ever feel like you're doing great, staying perfectly on protocol, and then a friend utters those dreaded words: "Let's go out to eat!"?
One of the biggest challenges you will face while trying to live a healthy lifestyle is what to do when eating out. Restaurants aren't exactly geared for discipline and portion control, but you can make it work for you!
Here are a few tips to help you stay on program when eating at a restaurant:
Make special requests and express your needs. Restaurants are there to serve you, and are increasingly able to honor people with special dietary requests. It may feel a little awkward at first, but don't be afraid to speak up!
If it's possible when dining out with a group, suggest the restaurant you go to. You're much more likely to find a healthy meal at a seafood restaurant than a fried chicken place! Choose a place that you know is going to have options for you.
Before you go, check out the restaurant's menu, and try to decide what you are going to order. Most menus are available on the restaurant's website.
If push comes to shove, order something that's not on the menu. Most restaurants are able to accommodate an order for grilled chicken or steak and steamed vegetables, or a salad without croutons, dressings, cheese, etc. Be specific about what you want, and usually they can fulfill your request.
Instead of the carbs offered as sides (fries, mashed potatoes, rice, etc.), ask for a double portion of vegetables. Get the veggies raw or steamed whenever possible.
With a little creativity and boldness, you can have a great meal out without undoing all of your hard work. It may seem difficult at first, but you will be glad you stayed on track when you step on the scale the next day!
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We talk a lot about the importance of preparation at Shape Up Church, and you've probably experienced it first hand. There's nothing worse than opening the fridge and feeling like there's nothing "legal" for you to eat. Or being out and about, getting hungry, and being empty handed.
Here are a few tips and tricks to get you armed and ready for success:
This is easier said than done, I know, but it will really make a difference in making sure you start the day with a good breakfast and are able to leave the house with everything you need!
Wash and chop all of your vegetables to make it easy to grab a snack or throw together a salad.
Where are you going to put all those veggies you chopped? Get some new plastic or glass to-go containers - big and small - to pack up snacks and lunches for the whole week.
This requires a little more work up front, but you'll be so glad to take the guesswork out of dinnertime! Simply take out one meal each day, and it will be ready to cook when dinner time rolls around.
You may find some of these tips helpful, and some of them may not be for you. That's okay - figure out what works to keep you strong and steady in your body transformation!
Join the discussion on Facebook: what are some ways you prepare in advance to stay on track every day?
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If you’ve been around Shape Up Church for any amount of time, you’ve probably realized that we talk a great deal about protein. You may sometimes wonder, “Dr. Jeff, I’m not a bodybuilder or gym rat trying to build bulging biceps. Do I really need that much protein?” The answer is a resounding YES! Whether you want to lose unwanted pounds, maintain a healthy weight, or build muscle mass, getting sufficient protein each day is absolutely essential.
The list of benefits of protein is endless, but here are a few key functions of protein in the body:
When you think about boosting the immune system, you may reach for the vitamin C and zinc. While these nutrients are certainly helpful, did you know that the antibodies that fight disease are made of protein? Be sure to get adequate protein to keep your immune system functioning at its best.
Amino acids are the building blocks of the body. They play a role in myriad body processes, from building and preserving cells to enabling enzyme and hormonal function. While our body can manufacture some amino acids on its own (these are called non-essential amino acids), we must obtain others—aka essential amino acids—through a protein-rich diet.
The amino acids protein delivers help to build and repair muscle, but also prevent muscle wasting. Particularly when it comes to weight loss, maintaining adequate protein in the diet ensures that the pounds you’re losing are fat, not muscle.
When you eat protein with every meal (approximately 30 grams per meal), you avoid insulin spikes that tell the body to store fat, making your body a fat-burning machine all day long!
Now that we’ve established how important protein is our daily diet, let’s talk about the ideal source of protein. You may be surprised to learn that your body does not respond the same to a gram of protein from an animal source as it does to a gram of protein isolate (e.g., in a protein shake or bar.) Consider this, if you eat a 5oz. Filet Mignon, you will consume approximately 200 calories and 25 grams of protein, but your body will only absorb 15 grams of that protein, or approximately 60%. With a Shape Up Church shake, you consume approximately 130 calories and 25 grams of protein. However, with the shake, your body will absorb nearly 24 grams of the protein, or approximately 90%!
As you can see, Shape Up Church Abundant Life Protein and other protein snacks and beverages are a great way to meet your daily protein needs. You may already know and love our Abundant Life Protein, but be on the lookout for tomorrow’s sale email for a chance to save on our refreshing, protein-packed Fruit Drink Variety Pack!
Join the discussion on Facebook: what are some of your favorite ways to incorporate more protein in your diet?
]]>In I Timothy 4:8, Paul challenges his young protégé, Timothy:
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
If you’ve had trouble sticking to routines or healthy eating habits, your focus may be off. Eating a healthy diet, establishing a good workout routine and getting plenty of rest may seem like healthy disciplines. We’re working on our bodies and improving ourselves. How can this be wrong?
It all comes back to the way we see.
God’s design for mankind is to have a relationship with Him. He wants to be intimate with you. He wants to direct your life, to speak to you and to have your attention throughout the day. The whole foundation of living the Spirit-filled life involves dying to self so that His plans can live through you. You can’t do that when you are constantly focused on your own agenda—even if it is a healthy agenda.
So how do you develop a healthy balance? How do you see correctly?
I Corinthians 6:19 asks us a sobering question:
Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own.
When you wake up tomorrow morning, try a new thing. Learn to see yourself as God sees you. I want you to see His plans for you, knowing that His plans are for good. Instead of trying to focus on the commitment you have made to health and fitness, realize that your true commitment is to Him. The food you put into your body is just one small part of the big picture of your life.
Here is a great way to begin each day:
You may be thinking, “That sounds nice, Jeff, but this isn’t practical. How does this help me to fulfill my responsibilities and achieve my goals?”
Think about it. If you’ve already agreed to give your day, your thoughts, your agenda and your routine over to God, then what do you think will happen when it’s time to choose your breakfast food? Isaiah 30:21 assures us:
You will hear a voice behind you saying, this is the way, walk in it.
You won’t have to struggle through your day TRYING to make the right choices and STRIVING to stick to a routine. When you release your day to the care of God, agreeing to do His will and not your own, then He will converse with you! You will have a partner—the Holy Spirit—who will stick beside you! When you’re in step with the Spirit, smaller issues like getting to your next workout or choosing a healthy snack will practically happen on autopilot.
These things are not the main focus; your ministry to God, family and others is first. But when you see correctly, your vision is enlarged, and the small things remain small. God takes care of them! It becomes a beautiful way of life, and this is my prayer for each of you.
Join the discussion on Facebook: what is one way you'd like to change the way you see yourself or your situation?
]]>When life-threatening diseases like cancer, heart disease, or dementia strike, it can feel like they came out of nowhere. But many of these diseases are caused by year after year of chronic inflammation in the cells. For this reason, chronic inflammation is often called the “silent killer.” Read on to learn more about what causes chronic inflammation, and even better, practical steps you can take now to prevent it!
Temporary (or acute) inflammation is a necessary function of good health. You cut your finger, for example, and your immune system goes into action rushing white blood cells to the area in order to protect the finger from foreign invaders. The inflammation protects and helps nourish the injured finger back to health.
Chronic (long-term) inflammation, however, is another matter. Chronic inflammation is harmful to the body and may contribute to many diseases. There can be very few, if any, symptoms of chronic inflammation; hence the name the "silent killer.” Chronic inflammation smolders like an inactive volcano, then one day erupts with symptoms, but often it is too late, resulting in a heart attack, cancer, diabetes, Alzheimer’s or other diseases.
There can be many things that trigger chronic inflammation, one major culprit is excess body fat. Most people know that excess fat causes bone and joint disorders, cardiovascular disease, pulmonary problems, and diabetes. The extra weight alone contributes to these and other health problems. But what most people don’t know is that excess fat also causes disease on a chemical level. Fat produces chemicals that cause chronic inflammation, a key player in dangerous diseases.
Fat cells are made up of loose connective tissue. These fat cells (or fatty tissue) produce something called cytokines—tiny secreted proteins that regulate immunities and inflammation. A normal amount of body fat does not produce excess cytokines that results in chronic inflammation. But as fat cells grow larger, they produce more and more cytokines, leading to long-term inflammation.
Surrounding the fatty cells are other cells called macrophages, which also produce cytokines. A certain amount of macrophages are necessary for good health, as they patrol the body for infection and clean up after cells after the die off. However, as fat cells expand the proportion of macrophages increases. In overweight people, most of the inflammation promoting cytokines are coming not from the fat cells, but from these macrophages.
This excess production of macrophages (caused by extra fat) triggers chronic inflammation. Chronic inflammation interferes with the body's healthy tissues, triggering genetic mutations that can lead to cancer, the bursting of plaque in an artery wall, diabetes, depression, heart disease, stroke, Alzheimer's and more diseases.
By reducing fat in your body, you reduce the production of cytokines, which in turn reduces the incidence of chronic inflammation. Fat is not the only thing that causes chronic inflammation, but it is certainly one of the major triggers.
As you may have already discovered, there are many outward benefits of the Shape Up Church Rapid Weight Loss Program: shrinking waist line, better muscle tone, improved complexion, greater energy and vitality.
Now that you understand more about the damaging effects of chronic inflammation, you’re getting a peek behind the curtain at what is happening in your body at the cellular level through the changes you are making in your diet. By reducing body fat, you are reducing one of the major causes of chronic inflammation, and helping your body function at its best!
Continue the discussion Facebook: When you dream about the future, why do you want to keep your body in optimal function for the long-term?
]]>I would argue neither. From working with hundreds of men and women across the country, the real success stories aren't the ones from people who've dedicated themselves to following one specific diet, or who hit the gym as religiously as they say their evening prayers. No, the best success stories are from those who have worked to think of themselves differently, who aim at being healthy from a foundation of self-love and strong goals. More than a diet or exercise regimen, you need a good reason to succeed in living a healthier lifestyle. Once you have that, you only have to choose the method with which you’ll pursue it.
Which brings us back to the original question: Diet, or exercise? Of course, both is the best
answer, especially when combining a healthy, whole foods based diet with high intensity
workouts (like with BURST training). However, six new studies (published in Psychological Science)show that people who consider diet to be the most important factor in controlling their weight tend to have lower BMIs than people who believe exercise is the answer.
The theory is that the exercisers tend to overestimate the calories they burn from exercising, and eat more. Numerous studies have shown, however, that changing diet is more effective. I would argue that changing your lifestyle is even more effective, starting with the words you use to think about yourself each day.
Don’t be tempted to throw out exercise altogether – it is a vital component to a successful weight loss journey, and important for promoting bone density in women, alleviating depression and mood disorders, and improving longevity.
]]>Yes, scientific studies have shown what many of us knew all along – God helps us do better, feel better, and live better. But it’s not just God who gets the credit – it’s also our God-loving community. We give each other tremendous support, and the stronger your community is, the stronger you are.
I know we all have behaviors and habits we’d probably like to change, but statistically, regular church attendees drink less, smoke less, and use fewer recreational drugs. They also, overwhelmingly, report higher satisfaction in all areas of their lives (called a “positivity bias” by social scientists – but I say we’re just happier!). The fact is, vividly experiencing a loving God makes us healthier.
Many of us have a close, loving relationship with God which helps us in our daily lives. But, I also know that we tend to forget how much He helps us, and how much more He can still help us. When you have Infinite Power to do Good on your side, aren’t you a little foolish if you don’t use it? Are you asking God to help you on your path to health?
This Sunday, when you go to church, use your community and your connection with God to support your efforts to change your life for the better. Ask your friends out for an after-church hike (maybe even make it a standing offer) to revel in the natural glories He’s given us, and do something good for your health at the same time.
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I’ve written about the importance of positive self-talk before, because I believe it’s one of the most important (and often overlooked) steps to making life changes. In my own practice, I’ve seen 9/10 patients transform their lives by using positive self-talk as part of their healing process. While you may think your tendency towards positivity or negativity is dictated by genetics or circumstances, I’m here to tell you that positive thinking skills can be learned and used under any conditions.
Controlling Your Self-Talk
Self-Talk is that endless stream of running commentary happening in your mind during every waking moment. It can either be positive, or negative. I recommend positive. Positive thinking patterns decrease stress and have been proven to improve physical health and well-being. But negativity can be a tough habit to kick – you might not even be aware you think negatively as often as you do. Your thoughts come from your deepest beliefs and personal truths, which means being aware of them and changing them can be a challenge.
STOP IT!
Sometimes, all you have to do is break the loop of negative thinking. I like to refer to Bob Newhart’s comedy sketch, “Stop It” for this – it puts a smile on my face whenever I think of his no-nonsense approach to problem solving. When your mind starts focusing on the negative, tell yourself, audibly, to “stop it.” It works!
Distract Yourself
Distract yourself with something positive, like watching funny Bob Newhart sketches for example. Even if you’re driving in the car or brushing your teeth, think of something that always evokes a positive emotion. I like to give a quick prayer of thanks to God for today’s blessings – that works even better than Bob Newhart.
Upgrade Your Self-Talk
I recommend writing a “cheat sheet” of all the wonderful things that are true about yourself, like “I am a generous, giving, loving person,” or “I am a talented artist/cook/writer/sculptor/pianist.” Even “I bake the best peanut butter cookies.” Keep the list on you at all times, and whenever you have a “I look fat, why am I so fat?” thought, or “I’m so stupid!,” or “I feel ugly,” take that piece of paper out and read it out loud. Read your list three times a day for a week, until you have them memorized.
Use “But”
When you look in the mirror and your mind instantly says “I’m having a bad hair day,” you need to remember to finish that thought with a “but.” “I’m having a bad hair day… but, with a few pins, I can roll it into a pretty French twist!” Or, when you’re in the gym and start comparing yourself against the 20-something yoga instructor – don’t dwell on your perceived inadequacy. Rather, end your thought with “but all this stair-stepping is going to make me look great – just need to work at it!” You’re probably not at your goal yet – but – you will be if you stay positive.
Negative self-talk not only prevents you from moving forward and achieving your life’s purpose – it actually has the power to hurt your physical health (not to mention your emotional health and your relationships with your loved ones). Changing the way you think about yourself is the first step towards creating the real and lasting changes you want to see in your life.
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Burst Training, also known as High-intensity interval training, requires short bursts of intense exercise for 30 to 60 seconds, with brief recovery periods in between. The idea is to burn fat, build muscle, and boost your metabolism in minutes a day. Sounds pretty good, right? Maybe even a little too good. But there is science behind it.
When you rush into sudden, intense, and brief exercise, your body creates an “oxygen debt” which requires energy (from fat oxidation) to repay. Lower intensity exercise, like taking that long walk, doesn’t require the same after-exercise repair, though you’ll burn fat at a slower pace.
A study in the journal Metabolism looked into how Burst Training works for fat loss, compared with less intense forms of exercise. They compared a 20-week endurance training program to a 15-week burst-training program, with the result that the Burst group had 9-times more fat loss than the Endurance group.
Are you thinking of running short sprints instead of taking those long walks yet? You will when you read this:
There you have it – burn more fat, gain all the benefits of regular exercise, and do it all in less time.
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Tomatoes
Lycopene is the star of the show in these ubiquitous vegetables, which you can grow in your own back yard. Superpowers include fighting cancer, lowering cholesterol, and promoting bone health and heart health.
Green Tea
So many health benefits have been linked to Green Tea, from having better breath to living a longer life. At an average .15 cents per tea bag, you can’t afford not to drink it! Superpowers include improving blood flow and brain activity, and protecting cells from damage. It fights cancer and fatigue!
Steel-Cut or Rolled Oats
Oatmeal for breakfast is a great, budget and diet-friendly way to start the day. Add some walnuts and honey in for even more superfood power, but even by itself, Oats are a top source of fiber. Superpowers include controlling blood sugar and lowering bad cholesterol.
Black Beans
Beans aren’t just the “musical fruit” – they’re downright magical. At $1.45 per pound, beans contain some of the most cost-effective fiber and protein money can buy. Pair them with a tortilla to provide your body with the tools it needs to make a “complete protein.” Superpowers include muscle-building protein, and digestive tract-aiding fiber. Beans also are great for dieting, helping you to feel fuller, longer.
Oranges
Best known for their vitamin C content, Oranges economically help you stay healthy year-round. To maximize benefits, eat the whole orange – not just the juice. That way, fiber helps balance the sugar. Superpowers include supporting your immune system, lowering cholesterol, and lowering your risk of colon cancer.
Eggs
Unless you go for the fancy Free-range, farm-raised variety, eggs are pretty cheap, especially when considering all their health benefits. You might have heard that yolks are high in cholesterol, but that pales in comparison with the health benefits in a whole egg. Superpowers include being a complete source of B vitamins, high in omega-3 fatty acids, and for pregnant women, stimulate brain development in fetuses.
Kale
The sweetheart of the health-conscious community, kale’s price tag hasn’t caught up with its reputation. It’s still just around $1 per pound. Superpowers include helping your body detox, and helping to prevent colon and breast cancer.
Spinach
Fresh or frozen, spinach is inexpensive at an average $1 per bunch ($2.64/pound), and is packed with vitamins A, K, Folate, and antioxidants. Superpowers include fighting cancer and promoting bone health.
Walnuts
As with any nut, you don’t need to eat a lot to reap the benefits, which makes them extra cost effective. Walnuts are some of the least expensive nuts around, averaging just .83 cents per ounce, and feature omega-3 fatty acids. Superpowers include lowering bad cholesterol and promoting brain function. It’s even been called a “good mood food.”
Avocados
Avocados are the priciest “cheap” food, depending on what part of the country you live in. They range from $1 to $2 a piece, even as high as $3. But their health benefits still make them a great occasional buy. Superpowers include helping brain function and lowering inflammation.
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The daily recommended dose of added sugar you should eat in a day, according to the American Heart Association, are:
9 teaspoons for men
6 teaspoons for women
When you think of how many teaspoons of sugar you put in your morning coffee, you might assume you’re doing alright. But you’re likely forgetting to count all the extra sugar hidden in many processed foods. Most Americans eat far more than the safest amount, mostly from sugary drinks.
A recent CBS News article reported that too much sugar has been linked to fatal heart disease, even in those who are not obese. The study found that those in the highest risk category of sugar-eaters had a three-times greater chance of dying prematurely from heart problems than those who consume less added sugar.
Let me take a moment to go over these definitions. Added sugar is the sugar on your table, and the High Fructose Corn Syrup used in many processed foods and canned drinks. They are not talking about the complex carbs found in sweet fruits and vegetables. Eat all the beets, bananas, and berries you want.
The scientists conducting the study haven’t said how sugar contributes to heart problems, although sugar has been linked to increasing blood pressure, bad cholesterol and triglycerides, and increasing inflammation (all linked to heart disease). Doctors are notoriously cagey about giving definitive answers, but I think it’s safe to say that added sugar is, in effect, poisonous in high doses.
And we’re addicted to it.
The flavors that taste good, and normal, to you are the result of a lifetime of conditioning. Our taste buds adapt to the food available. The food industries are well aware of this and have increased the quantities of sugar in their products over the years -because they know something else as well. Sugar changes your brain chemistry, like a drug, and makes you crave more.
Is Sugar Like a Drug?
There is an area of your brain scientists call the “rewards center,” and one of its primary jobs is to regulate dopamine, the chemical that causes feelings of pleasure. When we overstimulate the dopamine response, the receptors for dopamine actually decrease – which means we need more of the stimulating substance to get the same high. This is true for nicotine, alcohol, cocaine, morphine, and new research shows, sugar. It only takes three weeks for the brain chemistry to be thrown off-track by sugar.
Studies have found that the brains of obese people respond differently to food. In scans, their rewards centers light up a lot when they see food, but when they taste the food, their reward centers light up less. They feel less pleasure from the same food, which makes them crave more food to gain the same dopamine fix. That is called building a tolerance.
And, when you take the food away, you get symptoms of withdrawal. Sugar has been found to “down regulate” the same dopamine receptors in the rewards center of the brain as addictive drugs. The difference is – you can abstain from alcohol. You can choose not to take cocaine, or morphine. But we all have to eat. And if the most easily accessible foods add sugar – anyone who is remotely predisposed to addictive behavior will tend to become overweight.
The good news is that you can detox your brain when you cut out added sugar and processed foods. Watch: In just one week, you’ll look at a candy bar and no longer “have to have it.” Of course, some trigger foods will always be trigger foods (I can pass up a candy bar, but a piece of apple pie à la mode? Never.). But you’ll find that the urge to gorge on sweets reduced significantly once you move over to a whole-foods diet.
Understanding that sugar is an addiction might be just what you need to help you kick the habit.
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“If you don’t like something, change it. If you can’t change it, change your attitude.” – Maya Angelou
Change is an interesting goal. Psychologists have studied change – how people succeed, and why they fail – for years, and they’ll agree that it’s a process. To make a change, and stick with it, you have to first recognize the need for change, then adopt a system around making that change happen (like going on a diet, or buying a nicotine inhaler to replace your cigarettes). But the most important part of making lasting change is your attitude. Your attitude has the power to make or break your goal.
Let’s take a closer look at “attitude” for a moment. Researchers suggest that there are three main components that make up an “attitude”:
Using weight loss as an example, we’ll say that weighing in at 200 pounds makes you feel sad because you believe that your inability to lose weight means you’re weak, a failure, a bad person, a bad wife. These are ugly thoughts, but while your mind may know they’re not true, they’re still whispering to you every time you look in the mirror. These negative thoughts and feelings drag you down and drain your energy, making success that much more difficult. This is when you need to change your “attitude” the most.
What is your internal dialogue telling you? If your friend were to tell you the same words you repeat to yourself in your own mind every day, would you still be friends? Probably not. Women are especially hard on themselves, but with every negative thought, you’re sabotaging your ability to change.
The First Step to Change is Changing Your Habitual Negativity
Negative thoughts can become habitual, and the first step in changing a bad habit is to start small. Here are 3 Baby Steps to changing your inner dialogue.
Baby Step 1: “But…”
Every time a negative thought pops into your head, I want you to add “but” to the end.
Example. “I’m fat…but,” then finish the sentence, “I will work out for 45 minutes today and will weigh less tomorrow.” This will slowly shift you away from negative thinking into positive and productive thought patterns.
Baby Step 2: You Are Not Your Weakness
One of the most common mistakes we make when thinking about ourselves is saying we “are” something, rather than the truth, which is we “do” something. We don’t have control over what we “are,” but we can control what we “do.” So change your language to remind yourself that you have control.
Example. Instead of “I’m fat, but…” alter this to “I’m not where I’d like to be yet, but I will get there.” Or, if that’s too much, just try “I look fat, but…” and finish the sentence positively.
Baby Step 3: “I am beautiful and awesome.”
You are. When your internal dialogue changes to believing this, then you’ll behave in a way that matches that belief about yourself. Your outer appearance mirrors your inner words. Change the one, and the other will follow.
In my practice, I’ve seen it time and again: Those who stay healthy transform themselves with their words first. Not only the words they say, but the words they think and feel – their attitude. Remember, to God, you are beautiful and awesome. These are His words, and they should be yours too.
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An Atlantic Journal article last December uncovered New Year’s postcards from the early 1900s – before fast food chains and sedentary lifestyles made their impact. I think this little poem on one of those cards is glorious:
“For Every Morning or the New Year
I will this day try to live a simple, sincere, and serene life, repelling promptly every thought of discontent, anxiety, discouragement, impurity and self-seeking; cultivating cheerfulness, magnanimity, charity, and the habit of holy silence; exercising economy in expenditure, carefulness in conversation, diligence in appointed service, fidelity to every trust and a child-like trust in God.”
Now that is what I call a New Year’s Resolution.
Resolutions are a wonderful way to write down and visualize a crystal clear image of what you want for yourself. So be specific. Be thoughtful. Write not only what you’d like to accomplish but also why it’s important to you. Put your resolutions in a place where you can see them, and say them, every day (because there is power in words). And, finally, remember the spiritual component to all this. Achieving your life’s vision isn’t something to be left up to Jenny Craig or Atkins – it’s a mission between you and God. Bring your creator in and work on your spiritual relationship as much as your body, and I know you will see your resolutions succeed.
]]>Bring God into it. When you bring God into your commitment, you can use His strength to help you keep it.
]]>I’d like to suggest that, instead of spending three hours baking cookies this year, you set aside that time to do something spiritually meaningful: an activity that spreads good will towards men. You’ll feel more satisfied after helping someone than you would after eating an entire tray of Christmas cookies – I promise!
If you’ve read this blog or have attended one of my seminars, you know that I believe that healthy lifestyle changes begin with words. I ask participants to write down who they are, what they’ve achieved, how they’ve become better, stronger human beings, and how they’ve served others. It’s a list that puts the whole you into perspective and reminds you to feel proud of what you’ve accomplished, just as God is proud of you.
You can use these questions as an idea checklist for meaningful activities that spiritually strengthen you this month. You might try volunteering at a shelter for women and children, organizing a toy drive or a food drive, or training for a 5K charity event. I recently came across a smart phone app called Charity Miles that you can download to your phone, and when you go for a walk or run, their participating companies donate 25 cents per mile to the charity of your choice. You’ll be doing something good for yourself and for the world – and that’s of far more value than even the most delicious gingerbread.
A Spiritual Diet is about nourishing the soul rather than the flesh. Use this time to get in touch with what your spirit needs – and it isn’t food.
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You’ve probably noticed a pattern in your daily eating habits. You start the day as a motivated dieter: One cup of yogurt or low-fat cereal with a sliced banana and you’re off and running. By lunch, temptation may get to you once in a while, but usually you can feel satisfied with a hearty salad, or soup and sandwich. By dinnertime though, after an entire day of saying “no” to yourself, you’re ready to eat everything on the table and dessert. With seconds.
Blood sugar, brain chemistry and hormones all influence our abilities to make good or bad food choices – but once you understand that it’s these physiological factors that are the driving forces behind impulse eating, you can begin to work with them, instead of against.
Stay Steady
Before Thanksgiving, take at least three days to make sure your brain chemistry is balanced. Avoid processed carbohydrates and starches – if it comes out of a box, don’t eat it. Focus on high-fiber fruits, vegetables, nuts and lean proteins. By the fourth day, you may not even feel like reaching for chips – much less a third helping of pumpkin pie.
During the holidays, continue to keep your blood sugar steady with small meals and protein-rich snacks like walnuts, cashews, almonds and pistachios. And no – it doesn’t count if they’re topping cookies!
Start off on the Right Food
Begin your day with an egg-white, spinach and low-fat cheese omelet – it’s full of protein, fiber and calcium, which will help you manage cravings better than cereal. Even more importantly than eating a great breakfast is getting out for a morning walk, jog, or gym workout. When you start the day by working out, the activity helps you maintain a healthy mindset for the rest of the day.
Pray Before Eating
You may do this already as part of your nightly dinner ritual, but try adding this: While your hands are clasped in front of you to give thanks for the blessings of your day, ask God to give you the strength to be the person He wants you to be. That pre-meal reminder that you are meant to be your best self is the best source of will power I know – because it’s not your own will you have to rely on. It’s His.
You don’t have to gain weight over the Holidays – but if you do, here’s a reassuring statistic: The average weight gain for most Americans is only one pound.
]]>But let’s refocus for a moment to remember our real priorities during the Holidays.
Thanksgiving isn’t about the turkey. It’s not about the pie. It’s not about a pre-and-post-guest cleaning frenzy. It’s about Gratitude. Taking time to appreciate what you have shouldn’t be a source of stress; and if it is, you might be doing it wrong! This year, reevaluate what it means to you to be Thankful, and you might find that you can trim more than a Turkey this year. You can trim out a lot of excess commitments too.
Christmas isn’t about the presents. It’s not about the decorating. It’s not about the social gatherings, cookie exchanges, or hauling out the good China for dinner. Christmas is about the profound feeling of love and gratitude every Christian feels when he or she thinks of the sacrifice made for all of mankind. Which isn’t to say we shouldn’t celebrate this joyous occasion – we should! But part of God’s will for us is to live our best lives and become our best selves. Do we serve that purpose by rushing from store to store, grabbing McDonald’s in between? Or do we serve that purpose by prioritizing our health goals and our family goals over the goals set for us by product marketers?
I’m inspired by people like the creators of Advent.Amor.Org who, instead of focusing on the commercial side of Christmas, invite people to do Christmas differently with 24 “Days of Disrupt.” If we begin to look critically at our Holidays, I think we can get much more out of them than turkey-leftover sandwiches and presents (as wonderful as both of those are).
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Did you know that nearly 50% of Americans say they don’t get enough sleep? That’s a lot of people waking up on the wrong side of the bed every morning! According to the official website for The Better Sleep Council, we’re a tired, cranky nation that needs a nap! According to the CDC 50-70 million people in the U.S. are affected by chronic sleep disorders. On top of that, in March of this year the CDC labeled “lack of sleep” an epidemic in America.
What’s scary is the way we’re coping! We over use caffeine and energy drinks in order to stay awake and alert all day, because we didn’t sleep well last night. And when we come home from a hard day at work, we relax and unwind with a drink, or pop a couple of sleeping pills in order to doze off! That’s just sick!
Maybe you’re saying, “What’s the big deal about getting more sleep? Edison only slept four hours a night, and he was a genius!” That might be true--and I’m certainly not belittling his work as an inventor--but I sometimes wonder how much more he would have accomplished if he’d slept eight hours a night instead of only four. Sounds a little crazy, doesn’t it? A little backwards? Are you wondering, “How could anyone get MORE accomplished if they slept a few extra hours a night?” About ten percent of us are hardwired to need less sleep than the recommended 7-8 hours per night. I guess Thomas Edison was one of the lucky ones, but ninety percent of us still need at least seven hours each night in order to function well.
Studies done by the National Sleep Foundation revealed sleep disorders are estimated to cost Americans over $100 billion annually; that includes costs generated by lost productivity, medical expenses, sick leave, and property and environmental damage. We’re paying a hefty price for not getting enough shut-eye. And without sufficient sleep and a well-rested body, you can’t function well … and you certainly can’t expect to connect with your spiritual side, or receive a divine message for your life’s path, if you can hardly stay awake through a business meeting!
Lets not forget what God said in Psalm 127:2, “It is useless for you to work so hard from early morning until late at night, anxiously working for food to eat; for God gives sleep to his loved ones.” I think that is the secret to a good nights sleep! If we keep our eyes focused on him and our mind fixed on his plan sleep problems would be a thing of the past.
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Orlando, Fla. – October 31, 2013 – Health and wellness expert and educator, Dr. Jeff Rebarcak, was recently featured as an expert guest on the TV show “Health and Wellness Today.” The show was seen on NBC, CBS, ABC and FOX network affiliates around the country. The show was filmed in Orlando, FL and was hosted by noted fitness and personal development coach John Spencer Ellis. “Health and Wellness Today” features segments with some of the best health and fitness experts from across the United States.
Watch Dr. Rebarcak’s appearance on “Health and Wellness Today” at http://www.JeffRebarcak.com.
Dr. Jeff Rebarcak's life mission has been to help others out of seemingly impossible situations by pinpointing and eliminating weaknesses and mental strongholds, while purposefully building upon strengths, especially where their health is concerned. Never afraid to go against the grain, Dr. Rebarcak has made tremendous gains in the health and wellness community by getting back to the simple truths. Dr. Jeff takes a fun, three-step, holistic approach to total health, starting with your mind and attitude, and continuing through to your words and actions. "Most people do the process backwards, starting with exercise and food choices, which is generally a recipe for failure. Nothing works until your mindset is right. Once you get your mind and your words to line up with God's plan for you, the rest is easy!" His workshops and motivational seminars have been held across the nation.
Continuously on the road of self-improvement Dr. Jeff Rebarcak has spearheaded numerous businesses while taking his education from the world-renowned Palmer College of Chiropractic to post graduate work where he obtained certification in MedX Spinal Rehabilitation, a Certified Chiropractic Sports Physician Certificate and Master Certification in Neuro-Linguistic Programming. His education has served as constant fuel, purposefully adding to Jeff’s passion to equip individuals to reach their full potential.
“Health and Wellness Today” was produced by Emmy Award winning director and producer, Nick Nanton, Esq. and Emmy Nominated Producer, JW Dicks, Esq., Co-Founders of America’s PremierExperts® and The Dicks and Nanton Celebrity Branding Agency®.
Learn more about Dr. Jeff Rebarcak at http://www.JeffRebarcak.com
]]>What I saw in every one of my patients who got healthy and stayed healthy was that they were the ones who realized that their purpose for getting healthy was about more than just themselves. These people knew exactly why they wanted to get better – to be around for their children, to dance at their daughters’ weddings, to care for their grandchildren. It’s about what you value and want to accomplish in your life, and not how you look on the beach, that leads to lasting change. That is what I have seen time and again in my practice and what I now teach.
Many others have studied what works and what doesn’t in long-term health and fitness success, but they focus more on the how’s than the why’s. For example, thanks to a study from Brown Medical School and the University of Colorado, we know that 90 percent of those who lose weight and keep it off exercise for one hour every day; 62 percent watch less than 10 hours of TV per week; and 78 percent eat breakfast every day. What the study doesn’t include is – why?
For me, this is where diets and exercise plans fail. They start with the “how” and ignore the most essential part. When I work with groups or individuals, I always begin with their goals. I urge you to write down why you are losing weight and/or getting into shape and post it on your bathroom mirror and refrigerator. Read your reasons out loud when you get up in the morning, and every time you reach for breakfast, lunch, dinner and snacks (and especially dessert).
That said, losing weight and getting into shape shouldn’t be a slog. You’re only human and determination can only get you so far – at some point, you have to make it fun. If you don’t enjoy going to the gym for an hour every day, then join a morning hiking group, take tennis lessons, or sign up for yoga, dancing, jazzercise, ballet, or whatever makes you want to get up and move! Being fit and healthy is God’s plan for all of us, but so is enjoying life.
As you follow your health plan, whether it be MyFitnessPal, WeightWatchers, juicing, calorie counting, or The South Beach Diet, or the Paleo Diet; and as you set goals to walk or run 5Ks, hike, bike, run, or swim – always keep your reason close at hand. Because that, more than all the diets and exercises in the world, is what will fill your life with purpose, get you to your goal, and keep you there.
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