Watch this video to learn 17 exercises you can do in 10 minutes while sitting at your computer.
Secret Weapon for Busy Women by Laurette Willis
As we enter to into a new season this will be our last featured article in our summer series from guest bloggers. Let’s welcome back Laurette Willis from Praise Moves
"I call heaven and earth as witnesses today against you, that I have set before you life and death, blessing and cursing; therefore choose life, that both you and your descendants may live" Deuteronomy 30:19
"Choose Life" = Spiritual Shorthand for the Busy Christian
What's one of the quickest ways to experience positive change in our lives? Choose life. How about for weight management, fitness and vibrant health? Yes, the "choose life" decision can be made in a minute and lived moment-by-moment one day at-a-time. Choose life.
How can a scripture and spiritual directive to "choose life" assist us in our goals to be fit witnesses spiritually and physically? As busy people, we need some practical, proactive tools we can use at a moment's notice to help us handle decisions, challenges and temptations.
I have found these two simple, yet startlingly powerful words have kept me from falling prey to sudden urges for "just one" (bite, cookie, candy bar, soda, binge or foray into Debtsville). You may be different, but for me "just one" rarely ends with just one.
Whenever I simply stop and say to myself, "I choose life," my spirit (the real me) rises up with strength to overcome the flesh and I'm suddenly able to say "No" to the temptation.
These two potent little words from scripture can also help us get moving when our flesh wants to "veg out" in front of the television or skip the fitness break we've committed to taking that day.
"I choose life," I'd say as I laced my running shoes and headed for the door or mini-trampoline.
"Choose life," I'd say to myself when I wanted to pout and "punish" my husband for hurting my feelings instead of forgiving him. Choosing to follow those two little words would often turn the whole situation around.
What IS "Life"?
Jesus said His words are life.
"The words that I speak to you are spirit, and they are life," He said in John 6:63.
Is "choose life" some sort of "magic incantation" or "lucky charm"? No, certainly not! Both magic and luck are part of the enemy's bag of tricks. When you have the blessing and favor of God through your relationship with Jesus Christ, you want nothing to do with capricious fortune, magic or luck. God's promises are based on truth, not happenstance.
When you meditate on and speak God's words, you are being "transformed by the renewing of your mind" (Romans 12:2). As your mind is renewed on the Word of God, you will be transformed, and part of that transformation process relates to the choices and decisions you make.
We are presented with hundreds, even thousands of choices every day which affect the health and fitness of our spirit, soul and body. How well I know the cry of the flesh, "I want it and I want it NOW!" I had to have my favorite snack, drink, a second helping--my "fix." Like a child, I thought only of the desire of the present moment and wanted to have my way. Let the grown-ups deal with the consequences. It didn't matter how strong my will power had been or how solid I thought my commitment was, my flesh would scream and I'd cave in like a startled soufflé.
"Choose life." Again and again those words would come to me. I'd be faced with a temptation to forgo my food plan for the day, or neglect the exercise I'd purposed to do and the words would come to me: "Choose life." I'd want to blow off a commitment I'd made, or stay in bed instead of getting up early to invest in my relationship with the Lord, and the words would come to me, "Choose life."
A third-party report (i.e. gossip) would come to me and I'd want to share the "news" -- then I'd hear the words in my heart, "Choose life" calling me to make a godly choice.
To choose life is to choose God's way of doing things. Can we override the gentle nudge of the Spirit of God bringing His Word to our remembrance? Yes. The Lord's still, small voice doesn't come with a two-by-four to enforce compliance. While we may try "reasoning" or bargaining with the Lord, the more time we invest in reading, meditating and speaking His Word, the more we will want to heed His gentle reminder to "Choose LIFE" -- it IS the secret weapon for the Busy Christian.
(Adapted from The Busy Woman's Guide to Total Fitness by Laurette Willis, Harvest House Publishers) available at www.PraiseMoves.com.
And now I'd like to invite you to get my free "Fit Favorites Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.
Laurette Willis ©2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves® Fitness Ministry, offering fitness programs, DVDs, books and instructor training for those interested in a Christian ALTERNATIVE to yoga, plus fitness for spirit, soul and body at http://praisemoves.com . To follow Laurette on Twitter, please visit http://twitter.com/Fit4Christ, and Facebook at http://facebook.com/people/Laurette-Willis/661158603
"I call heaven and earth as witnesses today against you, that I have set before you life and death, blessing and cursing; therefore choose life, that both you and your descendants may live" Deuteronomy 30:19
"Choose Life" = Spiritual Shorthand for the Busy Christian
What's one of the quickest ways to experience positive change in our lives? Choose life. How about for weight management, fitness and vibrant health? Yes, the "choose life" decision can be made in a minute and lived moment-by-moment one day at-a-time. Choose life.
How can a scripture and spiritual directive to "choose life" assist us in our goals to be fit witnesses spiritually and physically? As busy people, we need some practical, proactive tools we can use at a moment's notice to help us handle decisions, challenges and temptations.
I have found these two simple, yet startlingly powerful words have kept me from falling prey to sudden urges for "just one" (bite, cookie, candy bar, soda, binge or foray into Debtsville). You may be different, but for me "just one" rarely ends with just one.
Whenever I simply stop and say to myself, "I choose life," my spirit (the real me) rises up with strength to overcome the flesh and I'm suddenly able to say "No" to the temptation.
These two potent little words from scripture can also help us get moving when our flesh wants to "veg out" in front of the television or skip the fitness break we've committed to taking that day.
"I choose life," I'd say as I laced my running shoes and headed for the door or mini-trampoline.
"Choose life," I'd say to myself when I wanted to pout and "punish" my husband for hurting my feelings instead of forgiving him. Choosing to follow those two little words would often turn the whole situation around.
What IS "Life"?
Jesus said His words are life.
"The words that I speak to you are spirit, and they are life," He said in John 6:63.
Is "choose life" some sort of "magic incantation" or "lucky charm"? No, certainly not! Both magic and luck are part of the enemy's bag of tricks. When you have the blessing and favor of God through your relationship with Jesus Christ, you want nothing to do with capricious fortune, magic or luck. God's promises are based on truth, not happenstance.
When you meditate on and speak God's words, you are being "transformed by the renewing of your mind" (Romans 12:2). As your mind is renewed on the Word of God, you will be transformed, and part of that transformation process relates to the choices and decisions you make.
We are presented with hundreds, even thousands of choices every day which affect the health and fitness of our spirit, soul and body. How well I know the cry of the flesh, "I want it and I want it NOW!" I had to have my favorite snack, drink, a second helping--my "fix." Like a child, I thought only of the desire of the present moment and wanted to have my way. Let the grown-ups deal with the consequences. It didn't matter how strong my will power had been or how solid I thought my commitment was, my flesh would scream and I'd cave in like a startled soufflé.
"Choose life." Again and again those words would come to me. I'd be faced with a temptation to forgo my food plan for the day, or neglect the exercise I'd purposed to do and the words would come to me: "Choose life." I'd want to blow off a commitment I'd made, or stay in bed instead of getting up early to invest in my relationship with the Lord, and the words would come to me, "Choose life."
A third-party report (i.e. gossip) would come to me and I'd want to share the "news" -- then I'd hear the words in my heart, "Choose life" calling me to make a godly choice.
To choose life is to choose God's way of doing things. Can we override the gentle nudge of the Spirit of God bringing His Word to our remembrance? Yes. The Lord's still, small voice doesn't come with a two-by-four to enforce compliance. While we may try "reasoning" or bargaining with the Lord, the more time we invest in reading, meditating and speaking His Word, the more we will want to heed His gentle reminder to "Choose LIFE" -- it IS the secret weapon for the Busy Christian.
(Adapted from The Busy Woman's Guide to Total Fitness by Laurette Willis, Harvest House Publishers) available at www.PraiseMoves.com.
And now I'd like to invite you to get my free "Fit Favorites Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.
Laurette Willis ©2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves® Fitness Ministry, offering fitness programs, DVDs, books and instructor training for those interested in a Christian ALTERNATIVE to yoga, plus fitness for spirit, soul and body at http://praisemoves.com . To follow Laurette on Twitter, please visit http://twitter.com/Fit4Christ, and Facebook at http://facebook.com/people/Laurette-Willis/661158603
I am not an athletic person by N. J. Lindquist
Our summer series of articles from guest bloggers continues with N. J. Lindquist of Blue Collar Writer.
It's really difficult when your occupation requires you to spend a lot of time sitting, and when you relax you prefer to read, do jigsaw puzzles, or otherwise continue in a seated position. There’s simply no urge to get up and run around. (Okay, now and then there's an urge to stroll around a shopping mall, but I don't think that's ever going to be enough activity.)
Now if the habit of sitting came with a reduced appetite, that might help. But as far as I'm concerned the opposite seems to be true. I like to have something to nibble on while at my computer. Preferably something involving chocolate.
Unfortunately, I know that sitting all day isn't going to help me lead a long, healthy life. I know I need to get up and move. I just wish there was a little switch I could turn on that would make me feel I need to jump up and do things.
You see, I know people who have the mindset of athletes. And they seem to have a different outlook.
My husband, for example, has been swimming three or four times a week since he was in university. And I don't mean splashing in the pool. I mean swimming hard - an hour of laps - including butterfly. He still goes to some Masters Swimming competitions and does quite well. And he's now doing weights and walking, even some running.
Three of my four sons are also athletes. One made it to the Olympic Trials in swimming. Another is on one of Canada's elite ultimate frisbee men's tour teams. The third manages to squeeze volleyball, basketball, and workouts in between coaching his kids' soccer and basketball and his job.
It's as though something in them drives them to be active. They don't mind the sweat. They don't mind running around in pouring rain. Or getting up at six to hit the pool. I remember when my oldest son (the one with the kids) was fourteen years old and getting up at four AM to swim. He was born a nightowl and still has trouble thinking before ten AM. But nine times out of ten, he was up on his own and ready to go. At four AM! (The tenth time there was a loud banging noise at our front door and then a hurried exit to join his car pool.)
What drives people to physical activity like that, I honestly have no idea. It's never been the case with me.
Of course, I grew up with three strikes against me:
1. An overprotective mother who was always worrying I'd get hurt and telling me to be careful.
2. Young male phys ed teachers who had no idea what to do with people who weren't athletically minded.
3. The feeling that I wasn't at all athletic and therefore couldn't be good at any sports activities.
There wasn't much I could do about any of those things.
But here's the funny thing. When I got to university, I somehow ended up on the badminton team. All because I ended up with a very athletic roommate who was on four teams and dragged me with her to badminton because they were short of players. Not only did I make the team, but I loved playing badminton and did reasonably well - especially in doubles. Who knew I'd have such a wicked serve!
In the following years, I managed to stay reasonably healthy by having four very active sons to keep up with, as well as houses with lots of stairs, and the odd activity. Unfortunately, an arm injury when I was forty kept me from playing anything that involved my arm (badminton, golf, bowling, curling, etc. etc. )
The result was that I eventually did what most sedentary people do - I gained weight.
I subscribed to Prevention magazine. Then I joined Weight Watchers. I started walking and eating less. And I did manage to get rid of thirty pounds. But then I started to yo-yo, putting on five pounds and losing it again, and so forth.
And I realized what I needed was a complete lifestyle change. I needed something to make me want to get off the chair and actually move. But what? I tried walking outside. Good for a while but then pretty boring. I got a tread mill and watched TV while walking. Better, but... I bought weights. So so. I even tried swimming. I'm allergic to the chlorine. Nothing really motivated me - everything I tried was more or less of a chore. Nothing I did was fun!
And then Nintendo came out with Wii Fit, Active Sports, Sports Challenge, Sports Resort, and now My Fitness Coach. And I am soooo pumped! I love them all. There are mornings when I wake up at 7:00 AM and can't wait to run downstairs and turn on the Wii!
In the past four months, I've done three-30 day challenges with Active Sports. I use Wii Fit aerobics, balance games, and yoga on "rest" days. I play Outdoor Challenge and Sports Resort in the late afternoon or evening when I need something fun to do. I just did my first workout in My Fitness Coach, and I'm happy with it and ready for more.
After all these years, I've found something "athletic" that I enjoy. And I've realized a couple of things that may apply to other people like me:
1. There were two things I hated about phys ed. One was the militant attitude of the teachers who were themselves athletic and didn't understand what it was like to be someone who had no athletic drive, and had very little patience or sympathy for those of us who felt klutzlike, or felt forced to do things we hated. But the second thing is that I don't like to do things with a group. I'm an introvert. I like to be alone. Being with other people puts additional stress on me that I just don't need. I don't like writing in a group either. With my Wii games, no one is looking over my shoulder. I'm competing against myself, and that's enough for me.
2. There are ways to keep fit that don't involve organized sports. And the Wii Fit programs suit me to a T. They are composed of different elements. I can do them at my own pace. I can customize my program. And at the same time, they make me try new things and stretch my abilities. I push myself harder because of the programs, yet it's always my choice.
3. The best way to be active is to do something you love. So don't give up until you find it. It doesn't have to be the "normal thing." Try walking, dancing, canoeing, bowling, or doing a Wii activity. Don't give up. We all need to be healthy and that means we need to move so our muscles stay in shape and we don't become overweight. Writers are definitely at risk here, as are most office workers. So look for something you will love doing.
My current goal is to be active for 2 hours a day, 6 days a week. That involves four 45-minute sessions with upper and lower body weight training, a lot of cardio aerobics, Wii Fit balance games, walking outside while it's warm, stair-climbing (we have a three-story house), and other Wii games. I figure anything that gets me up from a seating position is a good thing. :)
N. J. Lindquist is the co-editor and publisher of Hot Apple Cider, which was recently chosen as the "one book" for the Church Library Association of Ontario's "One Book / One Conference" October 3rd at Tyndale University College and Seminary. N. J. blogs at Blue Collar Writer.
It's really difficult when your occupation requires you to spend a lot of time sitting, and when you relax you prefer to read, do jigsaw puzzles, or otherwise continue in a seated position. There’s simply no urge to get up and run around. (Okay, now and then there's an urge to stroll around a shopping mall, but I don't think that's ever going to be enough activity.)
Now if the habit of sitting came with a reduced appetite, that might help. But as far as I'm concerned the opposite seems to be true. I like to have something to nibble on while at my computer. Preferably something involving chocolate.
Unfortunately, I know that sitting all day isn't going to help me lead a long, healthy life. I know I need to get up and move. I just wish there was a little switch I could turn on that would make me feel I need to jump up and do things.
You see, I know people who have the mindset of athletes. And they seem to have a different outlook.
My husband, for example, has been swimming three or four times a week since he was in university. And I don't mean splashing in the pool. I mean swimming hard - an hour of laps - including butterfly. He still goes to some Masters Swimming competitions and does quite well. And he's now doing weights and walking, even some running.
Three of my four sons are also athletes. One made it to the Olympic Trials in swimming. Another is on one of Canada's elite ultimate frisbee men's tour teams. The third manages to squeeze volleyball, basketball, and workouts in between coaching his kids' soccer and basketball and his job.
It's as though something in them drives them to be active. They don't mind the sweat. They don't mind running around in pouring rain. Or getting up at six to hit the pool. I remember when my oldest son (the one with the kids) was fourteen years old and getting up at four AM to swim. He was born a nightowl and still has trouble thinking before ten AM. But nine times out of ten, he was up on his own and ready to go. At four AM! (The tenth time there was a loud banging noise at our front door and then a hurried exit to join his car pool.)
What drives people to physical activity like that, I honestly have no idea. It's never been the case with me.
Of course, I grew up with three strikes against me:
1. An overprotective mother who was always worrying I'd get hurt and telling me to be careful.
2. Young male phys ed teachers who had no idea what to do with people who weren't athletically minded.
3. The feeling that I wasn't at all athletic and therefore couldn't be good at any sports activities.
There wasn't much I could do about any of those things.
But here's the funny thing. When I got to university, I somehow ended up on the badminton team. All because I ended up with a very athletic roommate who was on four teams and dragged me with her to badminton because they were short of players. Not only did I make the team, but I loved playing badminton and did reasonably well - especially in doubles. Who knew I'd have such a wicked serve!
In the following years, I managed to stay reasonably healthy by having four very active sons to keep up with, as well as houses with lots of stairs, and the odd activity. Unfortunately, an arm injury when I was forty kept me from playing anything that involved my arm (badminton, golf, bowling, curling, etc. etc. )
The result was that I eventually did what most sedentary people do - I gained weight.
I subscribed to Prevention magazine. Then I joined Weight Watchers. I started walking and eating less. And I did manage to get rid of thirty pounds. But then I started to yo-yo, putting on five pounds and losing it again, and so forth.
And I realized what I needed was a complete lifestyle change. I needed something to make me want to get off the chair and actually move. But what? I tried walking outside. Good for a while but then pretty boring. I got a tread mill and watched TV while walking. Better, but... I bought weights. So so. I even tried swimming. I'm allergic to the chlorine. Nothing really motivated me - everything I tried was more or less of a chore. Nothing I did was fun!
And then Nintendo came out with Wii Fit, Active Sports, Sports Challenge, Sports Resort, and now My Fitness Coach. And I am soooo pumped! I love them all. There are mornings when I wake up at 7:00 AM and can't wait to run downstairs and turn on the Wii!
In the past four months, I've done three-30 day challenges with Active Sports. I use Wii Fit aerobics, balance games, and yoga on "rest" days. I play Outdoor Challenge and Sports Resort in the late afternoon or evening when I need something fun to do. I just did my first workout in My Fitness Coach, and I'm happy with it and ready for more.
After all these years, I've found something "athletic" that I enjoy. And I've realized a couple of things that may apply to other people like me:
1. There were two things I hated about phys ed. One was the militant attitude of the teachers who were themselves athletic and didn't understand what it was like to be someone who had no athletic drive, and had very little patience or sympathy for those of us who felt klutzlike, or felt forced to do things we hated. But the second thing is that I don't like to do things with a group. I'm an introvert. I like to be alone. Being with other people puts additional stress on me that I just don't need. I don't like writing in a group either. With my Wii games, no one is looking over my shoulder. I'm competing against myself, and that's enough for me.
2. There are ways to keep fit that don't involve organized sports. And the Wii Fit programs suit me to a T. They are composed of different elements. I can do them at my own pace. I can customize my program. And at the same time, they make me try new things and stretch my abilities. I push myself harder because of the programs, yet it's always my choice.
3. The best way to be active is to do something you love. So don't give up until you find it. It doesn't have to be the "normal thing." Try walking, dancing, canoeing, bowling, or doing a Wii activity. Don't give up. We all need to be healthy and that means we need to move so our muscles stay in shape and we don't become overweight. Writers are definitely at risk here, as are most office workers. So look for something you will love doing.
My current goal is to be active for 2 hours a day, 6 days a week. That involves four 45-minute sessions with upper and lower body weight training, a lot of cardio aerobics, Wii Fit balance games, walking outside while it's warm, stair-climbing (we have a three-story house), and other Wii games. I figure anything that gets me up from a seating position is a good thing. :)
N. J. Lindquist is the co-editor and publisher of Hot Apple Cider, which was recently chosen as the "one book" for the Church Library Association of Ontario's "One Book / One Conference" October 3rd at Tyndale University College and Seminary. N. J. blogs at Blue Collar Writer.
Indoor and Outdoor Workouts by Monica Schmelter
Our summer series of articles from guest bloggers continues with Monica Schmelter of Bridges on Christian Television Network
It was a beautiful sunshiny day and I was up for a new kind of workout. I tried an outdoor fitness challenge. It started with two minutes of jumping rope, then two minutes of sprints and then off to the hula hoops! I learned first hand what I had been told - it’s harder to work out in the elements
Our walk with Christ is very similar. We go to church – inside the four walls for spiritual teaching, and encouragement. In some ways, when we’re inside that building it’s a controlled environment. We’ve got climate control and we’re usually surrounded by others with similar faith. We hear the Word of God, our fellowship is rewarding, and the prayers are beautiful. Then, we leave the comfort of that church building and head out into the elements.
At that point, we encounter people from all walks of life, some angry, some not, and others that are outright hostile to the faith we hold so dear. We’ve been trained, of course, inside the four walls of the church - and we’re eager to witness and reach. Yet, we find the real test of what we’ve learned comes into play when we meet others that are very different from us.
As I completed the outside fitness challenge, I found my face more flushed than usual. My heart rate got up there more quickly than in the comfort of air conditioning and sprints are definitely more difficult outside when you’re running up hill.
While the outdoor challenge was more difficult, I enjoyed it. I was well aware that this is what I train for each day when I work out. Those indoor workouts prepared me to face the great outdoors with confidence and endurance. I completed the challenged sweaty and tired but I enjoyed every single bit of it.
It’s just like that for the church. The four walls provide us training time - they help us grow and gain confidence in Christ. They prepare us for the encounters that we will have with those that don’t know Christ yet. The church prepares us to face all situations with His Word, love, grace and mercy. Sure it may be challenging at times as we experience the fierce winds of unbelief, or the sting of persecution. But our training time within the four walls of church equips us to run the race with endurance and to keep our eyes on the prize. We train indoors as we gather together with like-minded believers in the church, but we run the race outside “rain or shine” with God’s Word as our firm foundation.
**
Monica took her new passion for Christ and studied mass communications in college. This course of study opened a door for her at Christian Television Network in Nashville. There she hosts a daily talk show called “Bridges” where she has the pleasure of interviewing Christian artists, authors, pastors and community leaders.
Monica is an example of one person fully surrendering themselves to Christ. This once rebellious an angry young woman allowed God to use her in such a way that no one could have dreamed. She enthusiastically shares her journey so that others will take their own steps of faith, becoming all that Christ created them for, one step at a time.
You can watch Bridges M-F on WHTN at 9:30 AM and 6:30 PM. You can also watch Bridges on DirecTV #376 and on DISH on Tuesdays at 8 PM CST.
Slim Tips "On the Cheap" by Laurette Willis
Our summer series of articles from guest bloggers continues with Laurette Willis of Praise Moves.
Do the ads for expensive fitness equipment, pricey gym memberships and overpriced weight loss programs have you down? No need to get bent out of shape financially just to keep in shape physically. Here are seven skinny tips to burn the fat without burning a hole in your wallet.
1. The journey of 10,000 steps begins with a single-
Pedometer! An inexpensive pedometer at your local department store can help you meet that 5-mile recommendation for good health (10,000 steps equal 5 miles). You may be surprised to learn you walk less (or more!) than you thought you did!
2. Stepping Out and Stepping Up
We've heard this before: take the stairs instead of the elevator and park further away from the entrance to the store. Such habits make fitness a lifestyle (instead of something you're doing just to lose a few pounds).
3. Clean out the Cobwebs
Cleaning house can help you burn over 200 calories in 30 minutes. Want to really spruce things up? Moving furniture around can up the ante to about 450 calories per hour (but watch that back!).
4. Flashdance!
Turn up the radio, take out the CDs, or crank up the mp3 and boogie (or baile!). Shake away that breakfast burrito by shaking the blues away and burn tons of calories for free!
5. More Bounce to the Ounce
Ever bounce on a mini-trampoline or rebounder? It's not just for kids! A low-cost rebounder is great for the lymphatic system and provides a terrific low-resistance workout that is easy on the joints.
6. Who's Your Ethel?
You don't necessarily need a personal trainer or fitness coach to motivate you - try the buddy system. Lucy had Ethel, Andy Griffith had Barney Fife. You and your friend can encourage each other to keep in shape and go the extra mile (whether Ricky and Fred want to go or not!).
7. Gym in a Bottle, or a Soup Can
Don't have the extra money or space for fancy gym equipment? No problem! Use the stairs instead of the StairMaster®. Gallon jugs with water can become inexpensive hand weights. A gallon of water weighs about 8.33 lbs. Too weighty? Try soup cans instead (just don't strap them on for leg weights-you'll look really silly).
Getting and staying in shape need not be a costly proposition. Plus, the benefits can actually save you money as your health and energy level excel!
And now I'd like to invite you to get my free "Fit Favorites Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.
© Laurette Willis 2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves, offering fitness programs, DVDs, books and training for those interested in a Christian alternative to yoga, and fitness for spirit, soul and body at http://praisemoves.com . To follow Laurette on Twitter visit http://twitter.com/Fit4Christ and on FaceBook: http://www.facebook.com/people/Laurette-Willis/661158603 .
Do the ads for expensive fitness equipment, pricey gym memberships and overpriced weight loss programs have you down? No need to get bent out of shape financially just to keep in shape physically. Here are seven skinny tips to burn the fat without burning a hole in your wallet.
1. The journey of 10,000 steps begins with a single-
Pedometer! An inexpensive pedometer at your local department store can help you meet that 5-mile recommendation for good health (10,000 steps equal 5 miles). You may be surprised to learn you walk less (or more!) than you thought you did!
2. Stepping Out and Stepping Up
We've heard this before: take the stairs instead of the elevator and park further away from the entrance to the store. Such habits make fitness a lifestyle (instead of something you're doing just to lose a few pounds).
3. Clean out the Cobwebs
Cleaning house can help you burn over 200 calories in 30 minutes. Want to really spruce things up? Moving furniture around can up the ante to about 450 calories per hour (but watch that back!).
4. Flashdance!
Turn up the radio, take out the CDs, or crank up the mp3 and boogie (or baile!). Shake away that breakfast burrito by shaking the blues away and burn tons of calories for free!
5. More Bounce to the Ounce
Ever bounce on a mini-trampoline or rebounder? It's not just for kids! A low-cost rebounder is great for the lymphatic system and provides a terrific low-resistance workout that is easy on the joints.
6. Who's Your Ethel?
You don't necessarily need a personal trainer or fitness coach to motivate you - try the buddy system. Lucy had Ethel, Andy Griffith had Barney Fife. You and your friend can encourage each other to keep in shape and go the extra mile (whether Ricky and Fred want to go or not!).
7. Gym in a Bottle, or a Soup Can
Don't have the extra money or space for fancy gym equipment? No problem! Use the stairs instead of the StairMaster®. Gallon jugs with water can become inexpensive hand weights. A gallon of water weighs about 8.33 lbs. Too weighty? Try soup cans instead (just don't strap them on for leg weights-you'll look really silly).
Getting and staying in shape need not be a costly proposition. Plus, the benefits can actually save you money as your health and energy level excel!
And now I'd like to invite you to get my free "Fit Favorites Devotional" and PraiseMoves FitNews. To get yours, go to http://praisemoves.com.
© Laurette Willis 2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves, offering fitness programs, DVDs, books and training for those interested in a Christian alternative to yoga, and fitness for spirit, soul and body at http://praisemoves.com . To follow Laurette on Twitter visit http://twitter.com/Fit4Christ and on FaceBook: http://www.facebook.com/people/Laurette-Willis/661158603 .
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