greetings and praise the Lord for outside fall days! excuse this encouragement if it sounds rather scattered but there are few important things to cover. one is the obvious awesomeness of Outside in all it’s glory and the ability to be out there and moving with no excuses. in the early morning or the evening, remember even if we make up our mind to step outside and walk briskly (maybe with weights) up and down the road for 5 minutes then come back in and continue what we were doing it will refresh us- guaranteed. or just go stand out on the porch or sidewalk at work and jog in place or do a couple of squats or lunges then stretch our arms overhead and breathe deeply a few times. or put a stationary bike or track outside to jump on now and then. doable :).
last but never least, Anna read where soft drinks can really frustrate our attempts to achieve flat abs. some of us (me) used to drink diet drinks all day. the bubbles stretch the stomach and besides making it pooch out also leave the stomach a bit bigger and so harder to feel full after a regular serving of food. to which we all say ‘bummer!’. so, good to cut down some on any carbonated drinks plus try drinking a bottle of water before the ones we do drink and it will slow us way down on feeling like we ‘need’ to have one. this comes from personal experience. i actually feel better from the extra water and haven’t felt cheated from the absence of diet coke. thanks Anna!
Diet One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Cancer Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach — have been shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer. Anti-Inflammatory Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach. Antioxidants The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
Blood Pressure By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure. Vision Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration. Immunity One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection. Skin The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles. Bones One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones. Calcification vitaminK is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke. Brain and Nervous Function The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.
“Procrastination is a way for us to be satisfied with second-rate results; we can always tell ourselves we’d have done a better job if only we’d had more time…If you’re good at rationalizing, you can keep yourself feeling rather satisfied this way, but it’s a ‘cheap happy’. You’re whittling your expectations of yourself down lower and lower.” –Richard O’Conner (author of Happy At Last)
this week’s encouragement is to make this the week you finally do your plans. if you have been saying you plan to get a track, stationary bike or treadmill then make this the week you actually do it. then when winter sets in you are still set to keep those workouts going. have you been meaning to get your stability ball out and try some of the exercises described here or maybe some online? then today go in there and dust that puppy off and get to it. do you want to quit drinking sodas but just can’t get going on it? today can be the day you pour out the few sodas you have left and stock up on bottled water. you know the main issues you struggle to actually get done. you also know that only you can makeup your mind to begin now. spend a bit of quite time going over the plans you’ve made lately in the fitness and dieting arena. pull out two and just get with it. then maybe in a couple of days you can get going on yet another fitness or healthy eating goal. these small steps get you going on the journey of a healthy, more energized life. go to it!
True hope, the kind you can build a life on and see a future in only comes from God. He designed this old world that way so that in the end, come what may, He would be the only unfailing answer to all our questions- every time, no matter what. He made us so that His love would be the only love big enough to fill our emptyness. He is always more than enough for our individual ‘life crisis’ that comes along, as it always does to each one of us. then the choice is ours- do I trust Him this time to guide me through this? No one is ever going to love us deeper, never leave us or be our Rock no matter the circumstance but Jesus Christ. Ask Him to be that big in your life today….to be your only hope. then rock on.
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call upon Me and come and pray to Me, and I will listen to you.” Jeremiah 29:11-12
”The Lord your God is with you, He is mighty to save. He will take great delight in you, He will quiet you with His love, He will rejoice over you with singing.” Zephaniah 3:17
“He is not far from each one of us. For in Him we live and move and have our being.” Acts 17:27-28
it’s broken record time again :), but please remember to be aware of your
alignment when working out in the area of your bliss. whether it’s walking,
jogging, swimming, dancing, rock climbing, workout tapes, cleaning house,
workout tapes, etc. keep your abs strong and pulled in to support your core.
also try to position your head over your shoulders and not pulled forward. this
will help you to build the muscle support necessary to keep your frame straight
up and not curling over frontwise. holding your chest up, ribcage lifted, and
shoulders pulled back will also facilitate good full breaths as you
workout. keep your legs strong and be aware of using your whole body as a force
of nature to build a healthier whole frame. good job!