I know that I LOVE all the help I can get when it comes to fitness and keeping me on track.  I created this fitness log that I would like to give to you.  It's nothing fancy but it helped to keep me focused and showed me my progress.  I hope you enjoy it!

Fitness Log

Stay Fit,
Lisa

I know it's been a LONG time since I have posted, but I'm hoping to change that.  I want to kick things off with a new blog look and a 10 day challenge!!!

When you sign up (use the clickable button to the right) you can download a FREE 10 day meal and exercise plan.  If you have not tried Leslie Sansone, I think you will enjoy her.  I hate to work out in front of strangers.  Leslie tapes let me walk in the comfort of my home, rain or shine.  YES, that is what I said... I can walk in my home.  Leslie has a unique way of taking a 1, 2, 3 even up to a 5 mile walk right in your home.

I'm not being paid to advertise Leslie's products and the link is not a payable link.  I have used her products and have been successful with them.  Try the 10 day challenge TODAY!!

Stay Fit,
Lisa

NEVER feel like you’re alone in your battle with food.  The battle with the appetite has been going on since the beginning of time. 

The Bible is full of examples where our appetite has played a destructive power…take a look:

It was because of appetite that Eve, and later Adam fell into sin by eating the forbidden fruit. (Gen. 3:6)

Esau was unable to gain control over his appetite and sold his birthright, which entitled him to a position of great honor and importance for a bowl of SOUP!! (you would have thought he would ask for a BIG meal) (Gen. 25:29-34)

This is a good one here…the descendants of Israel!!  God sent them food from heaven (manna) to eat.  Did they appreciate it??  NO, they complained they didn’t like it (Numbers 21:5)  This wasn’t the first time their appetites had gotten them into trouble.  Take a look at Numbers 11:4-6.

So how do we STOP this destruction??  Through the help of our Lord and Savior and by doing our part by:

v     Prayer

v     Educate ourselves on health and fitness and get our body in motion

We have turned our eating habits into total chaos and we must learn to take control over them again.  You CAN have victory over this destructive power.  Remember, Jesus said that “with God all things are possible.” (Mat. 19:26)  We can’t do it ourselves we need His divine power and grace.

God gives us His promise for our health: “I will restore health to you and heal you of your wounds,’ says the Lord” (Jer. 30:17)

Glorify God in your body and in your spirit, which are God’s. (1 Cor. 6:20)

You are NOT alone in your fight with health and fitness!  Whenever you need encouragement turn your Lord, He will ALWAYS be there.

If you are struggling and need someone to share with or a prayer partner, please email me anytime.  I will be happy to give you words of encouragement, Bible scripture that may help or if you just need someone to listen to you…I’m here!

legolda@gmail.com

Blessings to you.

I have given you TONS of tips and ideas on how to get your body in motion.  I hope you will make them a habit in your quest.  NOW, let’s move onto eating habits.

The first thing to learn for healthy eating is portion control.  Our nation has gotten out of hand in this area.  We need to reconnect ourselves to how God intended us to view food.

The **SECRET** to portion control:

We MUST understand and apply to our lifestyle that there is about a 15 minute delay that exists between when we eat and when our bodies tell us that we are FULL!

This is why it’s SO important to slow down and enjoy our food.  We need to look at our meal time as a festivity.  This is the time we can honor and send up praise to our Father for “Giving Us Our Daily Bread” and a time to rejoice with our family, the way God intended meal time to be.  When we take the time to pray, praise, laugh and enjoy our family, eating becomes second and it gives our food time to travel throughout our body.

Learning to stop eating a little early will NOT come instinctively.  Just as we have trained ourselves in daily Bible reading, prayer, making our homeschool schedules we must train ourselves in eating right.

If we can apply the 15 minute delay to our meal time your quest for health and fitness just got off to a SUPER start!!

Approach to developing portion control habits

ä    Serving Size—Take the time to educate yourself on what a portion size is.  Remember this

     Serving Size Equivalents…

     Meat- a deck of cards

     Potatoes, pasta or rice- light bulb

     Fruit or vegetable- tennis ball

     Butter, oil or dressing- 9-volt battery

     Dessert- cassette tape

ä    Smaller Dishes—If you switch to smaller plates you will eat smaller.  But remember, when you finish your one plate, walk away!  If this seems hard for you to do then start with one meal till you have accomplished this habit for ALL meals.  You MUST set goals for yourself!!

ä    NO More Seconds—Make sure there are NO seconds to go back for!  If your family is still hungry keep fresh veggies on hand.  If they don’t want them then they’re not REALLY hungry after all.

ä    Soup or Salad Anyone?—Having a salad(easy on the dressing) or small bowl of soup before your main course will help give you a full feeling.  Remembering to drink a glass of water about 20 minutes before meal time will help also.  Don’t forget to stop and enjoy your family after your salad or soup.  There is NO hurry to be finished with dinner in 15 minutes.  This will help with the 15 minute delay as well.

Just like teaching our children takes discipline so does our quest for health and fitness.

Blessings Everyone!

Exercise AND Have a Clean House??  YES, You CAN!!!
Here are some indoor activities that'll get your housework done and start you on the road to fitness!!

• Suck It Up. Vacuuming is great exercise, especially if you make a conscious effort to concentrate on tightening your muscles as you push out and pull back in the machine. Your carpets — and your biceps — will thank you for it!  **TIP**  Stick to the old vacuum cleaners, the kind that is NOT self propelled.  Your body will thank you!!
• Squeaky Clean. Washing your windows makes for great stretching and toning exercises; the combination of up and down movements will work wonders on your arms and shoulders.
• Get Organized. Been putting off that major reorganizing project? Call it exercise and get it done! Take the contents of your pantry, book shelves, linen closets, etc. out, then reach up and put them back in, in order. You're getting in another great upper-body workout!

Wipe, Breathe, Wipe, Breathe
Now the trick is getting your heart rate up. No problem, with these suggestions from Cory Everson, California-based fitness expert and six-time Ms. Olympia:

• Let's Go To the Videotape. Exercise tapes and DVD's are great utilities for rainy days, mothers with toddlers and extreme heat. You can choose from beginner to advanced and pick a different video every day (pilates, aerobics, beginner kickboxing — just about anything you can think of), to challenge and motivate yourself. If your routine gets boring, pull out a fun one, such as salsa dancing or disco aerobics and let the children dance along!
• Step to It. Instead of going to step class, use the steps in your house. Vary the moves: First, step up and down on the bottom step for two to three minutes; rest a minute or two and repeat. As an additional approach: Holding onto the handrail, walk up and down the first three stairs (great for butts and thighs). When you get the hang of that, try walking briskly up and down the stairs a few times (use the hand rail for support). **TIP**(This is my favorite one!!)When you need to use the bathroom…take the STAIRS!!  That’s right!  If you’re drinking your 8 glasses of water, chances are you are visiting the bathroom lots more.  Don’t use the closes one…take the stairs!
• Whistle While You Work. Crank up the music and take on the quick clean challenge. While you're at it, take little breaks to do these moves:
  
  Stair Dips. Sitting on the bottom step, knees bent and leaning on your heels, put your weight on your hands and lift your body up and down 12 to 25 times to work out your chest, triceps and shoulders.
  
  Crunches. Lie on the carpet or rug with hands across your chest and your chin tucked; do 10 to 30 crunches, lifting your shoulders slightly off the ground and squeezing in your stomach muscles.
  
  Wall Push-Ups. Do 10 to 20 push-ups — off the wall! Or do them the traditional way.
• Join the Circuit. Circuit training is a great way to burn calories. Walk in place at varying speeds for ten minutes. Follow with 10 minutes of toning exercises. Then, another 10 minutes of aerobic exercises (maybe a videotape), and the finish: 10 more minutes of toning.

Make "Me" Time
The phones ring, the kids are calling you, sometimes it seems impossible to catch a minute's breath. When everyone you know needs you for something or other, here's how to work in your much-needed private time.

• Work out before your kids wake up, or do it after they go to bed.
• Make your workout part of your social life — do it with your buddies!
• Take the phone off the hook or let your calls go to voicemail. You'll get back to whoever called later.

 Remember ladies:

**FACT** The ONLY way to lose weight is to burn more calories than you eat!!