Fitness Video of the Week – Upper Body Tabata

This week’s fitness video features a short upper body tabata workout. Tabata is 4ish minutes of high intensity interval training (HIIT); where you work HARD for 20 seconds, and then recover for 10 seconds. You then repeat this combination for 8 rounds. In the video, you’ll see that the verse of the week is Proverbs 31:10. Also keep in mind, Proverbs 31:17 (NIV):”…..her arms are strong for her tasks.” It’ll help keep your mind on track as you work your arms, shoulders and upper back.

https://youtu.be/smJASNrfiegeo

The 8 Dimensions of Wellness – Physical

img_2611Happy Belated New Year to All who read this post! I sincerely wish you a disciplined year, so that you will accomplish all of your goals. Tonight’s post is about physical wellness; which is defined as recognizing the need for physical activity, healthy food and sleep (SAHMSA). According to a report by the Center for Disease Control (CDC) only 23% of Americans get the recommended amount of exercise. I won’t even bother with the statistics on nutrition, because it’s complete disaster. According to the National Sleep Foundation, Americans sleep an average of 7 hours and 36 minutes; which is within the sleep recommendation range, however, 35 % reported poor or fair sleep quality. In a nutshell, Americans have poor quality exercise, nutrition and sleep habits. It’s no wonder that over half of all Americans take prescription drugs; and they average taking four. That’s a lot of drugs and alot of money. Early last year, the average price for generic prescription drugs was $80 for a month’s supply. (1) $320 is quite a bit to pay for drugs that are only treating symptoms. I just don’t know how this is a viable solution to anyone. In my mind’s eye, if you have a problem, RESOLVE it! Don’t put patches on it or allow it to linger.

So what does the bible say about physical health and wellness? Concerning exercise, 1 Timothy 4:8 says that physical training is of some value. There are quite a few verses regarding nutrition. Genesis 1:29 talks about fruit and vegetables. Genesis 9:3 states that everything that moves, would be food for them. Nehemiah 8:10 talks about eating fat. Of course there’s the vegetables and water diet in Daniel 1:12. Here’s the thing to consider…..their diets were related to where they were and where they were going. When Adam and Eve were in the garden (a stress-free place), fruits and vegetables was the diet. When Noah and his sons came out of the ark to a post-flood earth, every living thing was the diet. When the children of Israel were in the desert, they ate manna, but when they entered the Canaan, the manna stopped and they ate corn and fruit from the land (Joshua 5:12). So, you have to know where you are on your journey; and how to eat optimally for it. As for sleep, there is one verse that I think is God’s intention for His people. It is Psalm 127:2 (CEB): It is pointless that you get up early and stay up late, eating the bread of hard labor because God gives sleep to those he loves.

When Jesus prayed in Matthew 6:10 – your kingdom come, your will be done, on earth as it is in heaven. When I think of heaven, I’m hard-pressed to believe that sickness or disease is there. Our bodies are God’s temple; and we are to honor God with our bodies (1 Corinthians 16:19-20). How do you do this? Is your temple reflective of heaven….fit for the King of kings to live in; or does it need some work?

Reference

1. https://www.goodrx.com/blog/are-drugs-getting-more-expensive/

 

Doing What You Don’t Want To Do

A couple of years ago, I was a full-time SAHM, had 3 part-time jobs; as well as a home-based fitness business…..and a new baby (in addition to two toddlers). I heard a familiar inner voice say to me to stop working. I thought to myself: “This must be the devil.” But then, I heard it again and I knew Who it was. I REALLY didn’t want to stop working. I enjoyed my line of work; and I had worked my entire adult life, and was self-sufficient. Therein lied the problem. I was SELF-sufficient. I relied on myself, rather than on God. I was terrified to give up control. Although I loved my husband, I didn’t want to be a burden to him or have to rely on him financially. Reluctantly, I began letting go of my jobs one-by-one. When it came down to the last one, I tried; but my sweet supervisor offered me some time off, before I made the final decision. So, I took a 3 month hiatus;  meanwhile, attended a faith conference. Throughout this conference, random people (who I had never met before) would come up to me and give me money; as well as  give me compliments on my mothering skills. It was then that I knew, that God was encouraging me to trust Him; as well as showing me that He would provide for and take care of me. When I returned home from that trip, I resigned from my last job; and business.

I knew that I was called to home school my children; and so began to focus more on that; as well as homemaking, and spending more time with God. I set about reading more books….one of which was Lisa Bevere’s “Nurture: Give and Get what You Need To Flourish.” I started to understand the importance of mothering and encouraging other women…..on another level. Shortly after concluding that book, I developed some very close relationships with other women (particularly mothers). They began to draw this new-found knowledge and my gift of encouragement out of me. When I was focused on all of my jobs and business, I was distracted from God’s purpose…..for why He put me here for such a time as this.

From there, I formed a home school group, and have met so many other mothers who were interested in homeschooling, a relationship with God, or health & wellness. I’ve also been blessed to be in a community where many of the mothers that I meet are so kind, compassionate and helpful. I’ve met moms who were going through financial hardship, emotional pain from unspeakable trauma, marital challenges, health issues, children taken away, as well as other difficulties. There are three things that these ladies can always be assured of: 1. I do not share our conversations with anyone else, 2. I pray for them and 3. There is always a solution to EVERY problem.

This year, I’ve read and studied even more books; and discovered a passion for neuroscience (thanks to Dr. Caroline Leaf). I am ABSOLUTELY FASCINATED by the spirit/soul/ body connection, and had an idea to create a wellness program that encompasses this connection; as well as the Eight Dimensions of Wellness….. from a biblical perspective. My new program is entitled the: ALL IS WELLness program, after the words uttered by the Shunammite woman in 2 Kings 4. She spoke these powerful words, even though her circumstances seemed anything but well. The program is 9 weeks (63 days, 3 cycles of 21 days); because it takes 63 days (3 cycles of 21 days) to form a habit. The purpose of the program is to empower (especially) women and mothers to transform their lives, by changing their thoughts.

According to a 2005 article printed by the National Science Foundation, people think an average of 20,000 – 60,000 thoughts a day; of which 80% are negative and 95% are repeated daily. Uhhmmmm…..that’s kind of a BIG problem. Our negative thoughts create actual toxic things in our brains; which ultimately results in dis-ease in our bodies. Romans 12:2 says not to be conformed to this world; but be transformed by the renewing of our minds. In other words: Don’t think like everyone else with the negative thoughts. We do have the mind of Christ/Messiah according to 1 Corinthians 2:16. Commit to live above the influence of negativity; so that you can transform your life. Also, there’s 3 John 1:2 – Beloved, I pray that you may prosper in ALL things and be in good health, even as your soul prospers. Your soul comprises your mind, will and emotions. When it is healthy and non-toxic, ALL things in your life will prosper; as well as your health. It’s great to have nice things, have the ability to purchase both what you need and wan, as well as to be beautiful (or presentable) on the outside; BUT if you’re stressed out, have more month at the end of your money, questionable health, can’t stand certain people, have nagging ailments, yell at your kids, unhappy with yourself, etc., then your soul is NOT prospering. Here’s your opportunity to get your life on track to being transformed!

In closing, it is my sincerest hope, that you would join me for this life changing ALL IS WELLness program, beginning on 1/7/19. For more information, email me at theexcellentwoman1@gmail.com. Have an awesome week!

The 8 Dimensions of Wellness – Spiritual

Hello Everyone and Happy 1st Day of December!!! Whaaatttt???? December already??? The last month of the year?! During this time, people of either focused on the holidays or maybe beginning to think about their goals for next year. Me….. I’ve been reflecting on this past year; as well as planning for next year. Upon reflection, I’ve thought about my life in terms of the 8 Dimensions of Wellness. The one that’s most prominent to me is the spiritual aspect; which is defined as: “Expanding a sense of purpose and meaning in life. I ask myself, am I fulfilling my purpose in the earth? I was reading through a couple of scientific studies for a project that I’m currently working on; and found that people who live with a sense of purpose are less likely to die prematurely, are more likely to take care of themselves, and deal with less stress.

So, how do you make sure your spiritual wellness is up to par? The answer lies in Luke 10:27…loving God with all that you are; and loving yourself and your neighbor. You can’t love God without a relationship with Him, no more than you can truly love a person who you don’t really know. By spending time with God each day and meditating His word, you learn to hear His voice. He gives us instruction and directs our steps (Proverbs 16:9); therefore ensuring, that we are fulfilling our purpose in life. I think that we sometimes get too caught up in our own lives and our own desires, that we fail in our awareness of God’s purpose and desires for us.

As this year draws to a close, and the pulse of a new one is upon us, I challenge you to draw closer to God and make His purpose for your life, your primary focus. Give Him your first and your best. Determine to conquer the covers by getting up 30 – 60 minutes earlier.  You are on the earth right now for such a time as this! One orphan (Queen Esther) changed the plight of an entire nation. What is your calling/purpose?! What great things are in you that the world needs, and only you can fulfill?

The 8 Dimensions of Wellness – Financial

I’ve not written in a while; but it’s for good reason. I took the summer off to enjoy all of the fun activities with my family. We wrapped up our summer with a getaway to one of our favorite destinations: Martha’s Vineyard. We returned home and hit the ground running with our homeschool. We then took a break and spent a little less than two weeks cruising in Puerto Rico, St. Thomas, Curacao, Aruba and St. Kitts. We returned home; and got back into our routine…. and well…..here I am! I hope everyone who reads this had a wonderful summer and exciting fall!

Upon my return to the online world; and social media, I’m always attracted to most things that have to do with relationship with God, fitness/health & wellness, homemaking, homeschooling, business, marriage, nutrition and parenting. As I thought about my interest, I began thinking about how all of these areas encompass my life. I don’t know about you, but my goal is to be successful in EVERY area of my life. Especially since Jesus/Yeshua came so that I can have abundant life John 10:10). Soooo, I’ve decided to do a little series on the eight dimensions of wellness…..from a biblical perspective. I figure I’ll start with the financial dimension first.

This dimension of wellness is defined as: “Satisfaction with current and future financial situations.” How is your financial situation? Is it a source of stress or peace? If it’s stressing you out; it’s time for a change….which starts with the way you think. Hosea 4:6 says that people are destroyed for lack of knowledge. Proverbs 10:21 says that fools die for lack of understanding. Now I’m not calling anyone a fool. I’m just saying, if you find that your knowledge or wisdom is lacking in any area of your life, do yourself a favor and commit to improving in that area. We all have areas in our lives that need improvement. There’s no shame in that. The shame is in choosing to remain ignorant.

Sooooo the first thing that you can do is to know that God has a system for ensuring that you prosper financially. It’s called sowing and reaping; and includes paying tithes, offerings alms and first fruit. The second thing is to get yourself a budget. There are a ton  of apps that can help you with this. Third thing: STICK with it! God has given you a spirit of love, power and DISCIPLINE; so you can do it! It will bring order, peace and abundance into your life. Now that is what I call success!