Fit for Faith

Exercises you can do at your computer

2012-01-25T06:14:00.002-05:00

Watch this video to learn 17 exercises you can do in 10 minutes while sitting at your computer.

Flex Your Spirit

2012-01-18T05:43:00.003-05:00

Just as flexibility exercises stretch your body, journal writing stretches your spirit.

There are many similarities between flexibility exercises and journal writing:

Flexibility exercises and journal writing are both activities that many people do not do on a regular basis. Benefits are seen only when these activities become a part of your daily routine.

It is difficult to see the results. With flexibility exercises, you may feel that your body is more supple, but not “see” the effects. The same is true of journal writing. You may not see any specific changes, but rather feel a change in attitude.

Both flexibility exercises and journal writing can melt tension, reduce your stress level, and provide peace.

With a pure motive, they both delight God.

(Excerpt Taken from Fit for Faith – 7 weeks to improved spiritual and physical health)

Stretch your Knowledge

Stretching
a) is just for athletes
b) relieves your body from tension
c) is “warming up”
d) is painful

Journal writing
a) helps you to express your personal feelings about God, or about your experiences and needs
b) is a way to document Bible information that you have discovered
c) helps to record ways to put Bible truths into practice in your personal life
d) all of the above

Flexibility
a) is the joint’s ability to move freely in every direction and is an important component of fitness
b) activities include gentle reaching, bending and stretching of all your muscle groups
c) melts tension, reduces stress, decreases risk of injury, maintains good posture, increases range of motion of joints, and improves muscle imbalances
d) all of the above

Journal writing
a) is writing for other people’s benefit
b) nurtures your spirit and helps to achieve greater well-being in your body and spirit
c) is about writing only “nice” things
d) can not help you recognize and avoid repeating old, nonproductive patterns, and free you to focus your energy for God

Examples:
* I plan to start stretching activities in the morning in my bed
* I plan to explore my eating and exercise habits through journal writing
* I plan to buy a video on stretching and use it two times each week
* I plan to write in my journal at least fifteen minutes every day

Learn more about how stretching is to the body what journal writing is to the spirit in Fit for Faith. Get your copy at Smashwords or Amazon.

Food for Thought

2012-01-11T06:54:00.005-05:00

Just as eating healthy foods nourishes your body, Bible study nourishes your spirit.

There are many similarities between healthy eating and Bible study:

Healthy eating and Bible study are both activities that you need do every day. They give strength and increase energy.

There are different ways to perform each. You may eat healthy at home or at a restaurant. You may enjoy different food groups. Similarly, you may read your Bible at home or in a group. Also, there are many Bibles to choose from.

Both build healthy relationships. When eating, you can enjoy the company of your family and friends. When reading your Bible, you can build a healthier relationship with God.

With a pure motive, they both delight God.

(Excerpt taken from Fit for Faith – 7 weeks to improved spiritual and physical health)

Recipe for Success - fill in the blanks

1 Book
Reading the ___________ provides you with wisdom, instructions, and comfort – “nutrition” which helps you stay spiritually healthy. The Bible is food-for-thought and as with eating food, it is also important to “digest” God’s Word.

8 cups of water
When the body gets the water it needs, it will function optimally. Water boosts your __________, suppresses appetite, increases short-term memory, prevents fluid retention, improves concentration, maintains skin, relieves constipation and rids the body of waste. The recommended water intake is eight to 10 glasses a day. Drinks containing ______________ do not count because they are diuretics, which increase water loss. You need to drink enough to keep your urine clear, light-colored and plentiful. A dark, gold colour urine may mean you are dehydrated.

4 tbsp of garlic, 4 pounds of chicken, 4 tsp of sesame seeds
Try not to eat the same food within a _____________-day period. Enjoy many different kinds of foods to get all the energy and nutrients you need. God created a variety of foods that you can enjoy to meet the needs of your body.

½ tsp each ground cumin and paprika
Focus on ______________. Add chilies, hot mustard and salsa to your meals, instead of high fat butter, rich cream or cheese sauces. Try non-fattening flavorings such as lemon juice, herbs and curry powders. And try low fat cooking techniques such as baking, broiling, steaming or boiling.

1 cup each chopped onions and red bell pepper
Reduce the amount of processed foods you buy. If you really want to be healthy, get back to the basics with ____________foods. Try to eat food the way God made it or as close to it as possible.

3 pounds of fat-free tortilla chips
________-_______ snacks may include pretzels, light microwave popcorn, vanilla wafers, fig bars, dried fruits, low-fat bran muffins, graham crackers, angel food cake and frozen yogurt.

Answers:
Bible; Energy; Caffeine; Four; Flavour; Whole; Low-fat

**

Examples:
I plan to cut fresh vegetables and keep in a container in the refrigerator
I plan to participate in at least one Bible study each year
I plan to keep a water bottle with me at all times
I plan to read my Bible daily for fifteen minutes before the kids return from school

Learn more about how healthy eating is to the body what Bible study is to the spirit in Fit for Faith. Get your copy at Smashwords or Amazon.

Fit for Prayer

2012-01-04T07:53:00.005-05:00

Fit for Prayer

What cardiovascular exercise and strength training do for building a strong body, prayer does to build spiritual strength.

There are many similarities between exercise and prayer:

To be physically and spiritually healthy requires discipline. You need to practice them both daily and use this strength or you will lose it.

The effects can be both immediate and/or long term. You may see the results right away or the effects can be cumulative.

Both are significant in improving balance in your life, improving your quality of life and boosting your mood.

With a pure motive, they both delight God.

(Excerpt taken from Fit for Faith – 7 weeks to improved spiritual and physical health)

Follow the F.I.T.T. Principle
F. Frequency (how often?)

Myth: I have no time to exercise.

Fact: Exercise means active living. You can walk your dog, go for a short bicycle ride or take the stairs instead of an elevator. It all adds up. For a more formal program, schedule time for yourself to exercise with the same amount of respect and consideration that you would schedule an appointment with your doctor.

Myth: I must pray only in the mornings.

Fact: Like exercise, prayer is not a one-time thing. You can pray everyday, anywhere and anytime. It is important to spend time in private prayer each day – just you and God. It is important to not only find time for prayer, but to make time.

I. Intensity (how hard?)

Myth: Low-intensity exercise will not promote weight loss like high-intensity exercise.

Fact: The most important exercise factor for losing body fat is the total calories burned, regardless of the rate at which they are burned. The benefit of working out at a lower intensity is that you won’t get as tired as quickly.

Myth: Prayer is only for highly spiritual people.

Fact: Prayer is not just for highly spiritual people. God delights to have you come to Him with your requests. You do not have to be “good enough” to pray.

T. Time (how long?)

Myth: I need to spend hours in the gym to see results from an exercise program.

Fact: Even if you don’t have time for a formal workout during your day any exercise is better than none. Try to take three 10-minute walks. For strength training, three 20-minute sessions a week will do the job.

Myth: I must pray for at least one hour at a time.

Fact: Prayer can be as short as a “Lord, help!” or it can be planned time every day at the same place. It can be that you pray as you breathe or you can kneel on your knees and pray for a full 20 minutes. Or you may shoot a quick prayer of thanks as it comes to you. It does not need to be a specific time limit.

T. Type (how?)

Myth: If women lift weights they will bulk up.

Fact: Women have less of the hormone needed to build muscle bulk easily. Very large muscles are most likely not in their genetic potential. Generally, women can’t develop huge muscles without spending hours a day lifting very heavy weights.

Myth: I must say the same prayer each day.

Fact: Prayers change as your needs change, your moods change, your heart changes.
God does not want a “canned” prayer, but one that is sincere and comes from the
heart.

Some ideas to combine active living with a healthy prayer life:

Pray while walking
Exercise while watching a Christian program on television
Read a Christian magazine/newspaper while working out on a treadmill
Read the Bible while doing floor warm-up stretches
Reflect on Scripture during exercise class
Read a daily prayer from a devotional book before eating
Listen to the Bible on tape while riding a stationary bike
Keep a prayer journal of answered prayers

Learn more about how exercise is to the body what prayer is to the spirit in Fit for Faith. Get your copy at Smashwords or Amazon.

Blessings on the road to health!

Stretching

2012-01-01T21:19:00.000-05:00

When it comes to health and fitness, many people skip over stretching because they want results, they want visible results and they want visible results now! Others find stretching an inconvenience, especially when they are short on time. And, although they exercise, they do not take the time to stretch before or after their sessions.I agree that it is harder to recognize the benefits that stretching provides.

Personally, I see it as a treat after my walks and strength training. It is a way to tell my body that the tough stuff is over and I can relax now.

Also, stretching improves my quality of life. With greater flexibility, I can sit comfortably, tie my shoes easily and do gardening without pain.There are many other benefits to stretching. We tend to store up stress in our body parts and stretching can really help to alleviate this stress. One friend learned this lesson the hard way; from a number of uncomfortable visits to the chiropractor as he worked the stress out of her body. Another friend attended a 10-minute stretch break and was completely impressed with how it improved the pain in her shoulder. She now plans to add stretching to her daily routine and says, “I’ve even added stretching with a stretch band, after my regular workout. My shoulder continues to improve, which is wonderful.”

Although there are different thoughts on when is the best time to stretch, I’ve found stretching feels best immediately following exercise. Stretching is one of my favourite parts after a strenuous workout. My calves and hamstrings appreciate being stretched “back to normal” after a vigorous walk.

Keep in mind that when you stretch, it is important to make sure that your muscles are warm. Stretching is not “warming up”. You must first warm up with slow, rhythmic movements before you stretch a muscle. Stretching while muscles are cold may sprain or tear them. Your muscles and tendons need to be lubricated and warm.

If you are looking for tangible improvements, try to touch your feet with no discomfort in the back of your thighs. Stretch every day for three weeks and then try this test again. If you are stretching regularly, you will notice improvements. And remember, holding a stretch for 15 seconds only adds a couple of minutes to your daily routine.

Blessings on the road to health!

Fit for Faith - 7 weeks to improved spiritual and physical health

2011-12-22T08:06:00.000-05:00

Prayer, Bible study and journal writing are to the spirit

what exercise, healthy eating and stretching are to the body

My book, Fit for Faith, looks at each of these areas to improve physical and spiritual health through a 7-week program.

I found a great article on journalling that punctuates the benefits of writing down your thoughts. Check it out!

She's my LifterSister

2011-10-25T19:28:00.000-04:00

Prayer
Dear Lord -- When I am broken and bent, I need You more than ever. I pray for Your comfort and peace in times of trouble. In Jesus' name, I pray.

Exercise
I received horrible news today. One way I've learned to deal with my disappointment, anger, and frustration is to work out with heavy weights. I was glad to have my friend over to strength train -- as well as talk -- with. She's my "LifterSister" - a friend who shares your interest in lifting weights, loves you like a sister, and provides an emotional lift when you're feeling low.

Bible Truth
The Lord is not slow in keeping His promise, as some understand slowness. He is patient with you, not wanting anyone to perish, but everyone to come to repentance (2 Peter 3:9)

Healthy Eating
I'm afraid that one of my worst times for eating is when I am upset. Unlike some people who can't eat when they're angry or disappointed, I tend to eat and eat and eat. Tonight my victim was Black Jack Cherry Frozen Yogourt.

Take it where you can get it

2011-10-24T21:41:00.001-04:00

Prayer
Dear Lord -- I pray that as I go about my day, You will continue to hold my hand and walk with me. In Jesus' name, I pray.

Exercise

Today, I worked at an elementary school where I had to provide yard supervision over the lunch hour. Instead of standing in a corner to watch the children, I decided to take a brisk walk around the perimeter...and around and around. It added up to a good cardio workout that I didn't expect. I'll take it where I can get it.

Bible Truth
Who is a God like You, who pardons sin and forgives the transgression of the remnant of His inheritance? You do not stay angry forever but delight to show mercy. You will again have compassion on us; You will tread our sins underfoot and hurl all our iniquities into the depths of the sea (Micah 7;18-19)

Healthy Eating
Tonight my kids were in the mood for McDonalds (who am I kidding...me too!) My husband and daughter both ordered a plain hamburger, my son a BigMac, and I went for my favourite Grilled Chicken Sandwich. I checked out the stats on our favourites and was pleasantly surprised that the grilled chicken did well in terms of low calories and fat -- relatively speaking, that is. The hamburger (as boring as it is) had the least amount of calories at 250 cal, with 9 grams of fat and 520 mg of sodium. My chicken had 350 cal, 9 gr fat and 820 mg sodium. The BigMac? Not so good -- 540 calories, 29 g of fat and 1040 mg of sodium. Eeep. I need to talk to my son about his choice. The most astonishing food on the menu? Angus Chipotle BBQ Bacon with a heart-stopping 800 calories, 39 grams of fat and 2020 mg of sodium. Yikes!

All or Nothing

2011-10-19T20:58:00.001-04:00

Prayer
Dear Lord -- I pray that You pump me full of Your energy and lift my spirits when I am feeling low. In Jesus' name, I pray.

Exercise
Last week was a wash. I worked out on Monday but because of scheduling difficulties I couldn't get together with my friend to work out together the rest of the week. So instead of working out on my own, I did nothing. You'd think that I would know better. In fact, I do know better...it's just that knowing and doing are two different things. I'm back on track this week. I pray that I will keep up my healthy regime, with or without a partner.

Bible Truth
And so we know and rely on the love God has for us. God is love. Whoever lives in love lives in God, and God in Him (1 John 4:16).

Healthy Eating
I'm sure you've heard of the term, "All or Nothing". That's how I feel about the last week. I didn't exercise, and because I was feeling sloth-like I bent the rules on eating. I chose unhealthy foods, and too many of them, too often. Today is a new day!

To Rest or Not to Rest

2011-10-11T20:26:00.000-04:00

Prayer
Dear Father -- I thank You for Your faithfulness. Even when, especially when, I am so undeserving. You are gracious, and full of mercy.

Exercise
My friend came over today to workout, however, she was not feeling well. After two sets of squats, she had to sit down for fear she would get sick. It's essential to recognize when it's more important to stop exercising and give the body rest than to continue to work out for the sake of exercise. Hopefully, she will be on the mend later in the week and we can resume our strength training session together.

Bible Truth
The Lord is slow to anger and great in power (Nahum 1:3)

Healthy Eating
On occasion I get a craving for honey. I love to smear gobs of it on hot, buttered toast. Jordan S. Rubin claims that honey is one of the top healing foods. In his book, The Maker's Diet, he says, "Honey is one of the most powerful healing foods we have at our disposal. Generations of grandmothers prepared hot honey drinks to soothe sore throats, calm frayed nerves, and ensure a good night's sleep. Asthmatics often swear by honey's ability to help them breathe easier. Honey wipes out bacteria that cause diarrhea. And honey may eliminate such disease-causing bacteria as salmonella, Shigella, E. coli, and cholera."

In Everything Give Thanks

2011-10-10T19:50:00.000-04:00

Today is Thanksgiving in Canada. In thinking about all that I am thankful for I feel blessed to be a Canadian!

Prayer
Dear Lord -- I thank You for Your wonderful bounty. I thank You for Your beautiful land. I thank You for Your grace and Your mercy. You truly are an awesome God. There is none like You. Thank You for loving me.

Exercise
I am thankful that I have the physical stamina to enjoy a bicyle ride with my kids and sister-in-law, followed by a hike in the woods with my dog. I am thankful that my lungs, heart and muscles all work as God intended. I am thankful that I have health...the best wealth.

Bible Truth
Give thanks in all circumstances, for this is God's will for you in Christ Jesus (1 Thessalonians 5:18)

Healthy Eating
I am thankful for the abundance of food that I have to eat. I am thankful for the senses I have to enjoy this food. I am thankful that my husband is a great cook (and baker) who really likes to do it.

The Evils of Wheat

2011-10-07T18:49:00.001-04:00

Prayer
Dear Lord -- Thank You for Your daily sunshine. I love waking up to blue skies that last all day. I can only imagine what heaven will be like when You are the only Light that shines.

Exercise
You know you've worked out hard when...

I wanted to call my girlfriend on the phone and scream, "Owwww". When I told her this, she said that she would've known exactly what I was referring to. We had done butt and leg exercises the day before. These exercises included the squat, the lunge, and the romanian deadlift. Such names should hint to the pain in our rear ends the day after. Butt (pun intended) I am hoping for a more rounded backside because of it!

Bible Truth
Jesus looked at them and said, "With man this is impossible, but with God all things are possible (Matthew 19:26).

Healthy Eating
Does anyone else feel as frustrated as I do at the conflicting information that saturates all media? Just when I think I'm getting a pretty good handle on what constitutes healthy eating, an article like the one from Macleans comes out. This article called, On the evils of wheat, goes to lengths to convince the average Canadian that eating wheat leads to weight gain. When I asked a nutritionist today, she shuddered and explained how disgusted she felt at the misinformation that this article spreads. Who do I believe? Who would you believe?

Salsa Kicks

2011-10-05T20:23:00.000-04:00

Prayer
Dear Lord -- I pray that I will never forget that You love me unconditionally. Your love is deep and everlasting. In Jesus' name, I pray.

Exercise

Today, another banner autumn day in Canada, begged me to get outdoors. The temperature soared to a high of 17 degrees, so I donned shorts once again and invited my parents for a bike ride from Peterborough to Lakefield on the Rotary Greenway Trail. Each way is a one-hour bike ride. My parents are in their 70s! If you've ever wondered where I got my inspiration to exercise, now you know.

Bible Truth
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).

Healthy Eating
I grew up on meat, potatoes, and veggies at every meal. I still love my meat and potatoes, although veggies have returned to my plate mostly in raw form. And I've changed from gravy or butter on my potatoes to slathering them with salsa. Salsa is a healthy choice made from tomato paste, diced tomatoes, jalapeno peppers, onions, vinegar, salt, and garlic powder. What a kick to a plain potato!

Birthday treats

2011-10-04T18:46:00.000-04:00

Prayer

Dear Father -- Thank You for another glorious year to celebrate life. I feel so special and loved. You surround me with family and friends and I am forever grateful.

Exercise

Today I not only got to workout with my girlfriend -- and we did some heavy leg work -- but my kids treated me to a walk through Medd's Mountain. Although it was muddy, I was elated to wear shorts in October and spend an hour taking in the autumn sites and sounds with my two children. What a treat!

Bible Truth

Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid (John 14:27).

Healthy Eating

My husband asked me what I would like for dinner tonight...anything I wanted he would make for me. My decision? Easy...steak! He makes the best steaks, that would be a meal in and of themselves, but then he adds yorkshire pudding. I feel so spoiled.

Trent Sanctuary Walk

2011-10-03T18:27:00.000-04:00

Prayer
Dear God -- I pray that You will teach me Your ways and that I may hear Your voice each day. In Jesus' name, I pray.

Exercise

Is there any better exercise than a hike through the autumn woods? With your daughter? For 2 hours? What a wonderful way to spend a Saturday afternoon. My daughter and I walked all three trails at the Trent University Wildlife Santuary Nature Area. Beauty in nature, beauty in my child....a beautiful afternoon.

Bible Truth

Know therefore that the Lord your God is God; He is the faithful God, keeping His covenant of love to a thousand generations of those who love Him and keep His commands (Deuteronomy 7:9).

Healthy Eating
I discovered a blog that offers interesting posts on healthy eating, with colourful photos and how-to tips by a registered holistic nutritionist. It is a new blog called, Real Food Matters, that introduces different topics by way of the alphabet. You haven't missed much -- Karen's at "c is for cabbage" -- so venture over and join me in this journey of learning.

2011-09-28T19:05:00.000-04:00

Prayer
Dear Lord -- I pray that You would give me the energy I need to not only survive my days, but thrive in them. In Jesus' name, I pray.

Exercise

Today, I worked from 9 til 5:30 with no breaks and only an hour lunch. I didn't get out for a walk this morning because of the rain. At the end of this day, I am feeling it! Believe it or not, exercise really does give you energy.

Bible Truth

What, then, shall we say in response to this? If God is for us, who can be against us? (Romans 8:31)

Healthy Eating

I like it when I have time to make a meal, with no distractions, no rush and all the ingredients. Last night, I put chicken breasts on the barbeque and made a delightful spinach salad with a side of basmati rice. Yummers.

Haliburton Highlights

2011-09-26T21:16:00.000-04:00

Prayer
Dear Father -- You are the Creator of all things wonderful. Thank You for the gorgeous autumn colours that are on display for your creation to enjoy.

Exercise
This past weekend, I had the luxury of walking the trails of the Haliburton Sculpture Forest with my good friend, Jan. We played the five senses game, talking about what we saw, felt, heard, touched and tasted. This is a great way to be in the moment and truly enjoy where you are.

Bible Truth
God is our refuge and strength, an ever-present help in trouble (Psalm 46:1).

Healthy Eating
My friend, Jan, treated me to a healthy weekend at her home. She introduced me to different foods including pasta made from rice, stove-top oatmeal (without brown sugar), and organic greens. I felt spoiled! And she inspired me to look through my kitchen cupboards to seek out healthier choices.

Back to Basics

2011-09-21T18:47:00.001-04:00

Prayer
Dear Lord -- Thank You for Your faithfulness. You give so many gifts, even when, especially when, I am not worthy.

Exercise
Today, my friend and I worked out our chest and back. It's important to strengthen both the front and the back of the body. We use our backs to twist, bend, flex and rotate regularly so we need to keep our back strong. Keeping our back strong improves quality of life and helps us to do the every day things we want to do.

Bible Truth
Such confidence as this is ours through Christ before God. Not that we are competent in ourselves to claim anything for ourselves, but our competence comes from God (2 Corinthians 3:4-5).

Healthy Eating
One of the fastest, easiest, and healthiest meals we reach for in a pinch is a pre-cooked chicken and bag of salad at the nearest grocery store. It's no problem to cut up the chicken and add it to the salad with a little bit of dressing and voila! you have an instant meal.

For Such A Time As This

2011-09-20T20:52:00.000-04:00

Prayer
Dear Father -- I pray that I can always trust You to be a loving, supporting Father. In Jesus' name, I pray.

Exercise
Today I took advantage of a small 30-minute window of time and took my daughter on a bike ride along Crawford trail in Peterborough. I had loaded the bicycles in the van on the weekend, and decided to leave them there for just such a time. It wasn't a long ride but it felt great to get out in the afternoon sun and travel a trail we've not biked before.

Bible Truth
Though the mountains be shaken and the hills be removed, yet My unfailing love for you will not be shaken nor My covenant of peace be removed, says the Lord, who has compassion on you (Isaiah 54:10).

Healthy Eating
My husband and I treated our teenage son to a "date" night at Ricky's restaurant. The menu was laden with delicious (and not very nutritious) meals. My husband opted for the Breakie Bowl, my son chose the steak and eggs, and I had the spinach salad. Before you get the idea that my meal was any less satisfying, I need to tell you that it was full of goat cheese, pecan nuts and yellow peppers. Delightful and filling!

Autumn Apples

2011-09-19T17:56:00.000-04:00

Prayer
Dear Lord -- I thank You that You've given me faith and opportunities every day to increase this faith. I pray that with each new day I will have more faith. In Jesus' name, I pray.

Exercise
Over the weekend, I got to do one of the things I love the best...hike in the woods. My brother, sister-in-law and their 3 kids invited us to join them for a walk in Medd's Mountain. This is a beautiful trail through forests, meadows and open fields in Millbrook. The weather was perfect and the company lovely.

Bible Truth
And my God will meet allyour needs according to His glorious riches in Christ Jesus (Philippians 4:19).

Healthy Eating
Nothing beats that first bite into a crunchy, juicy autumn apple. On our Sunday walk, we stopped along the trail to pick apples. The kids pulled and prodded the tree branches till the best apples fell into their hands. What a nutritious and delicious delight!

How to Get Sick: Start Jogging

2011-09-15T21:35:00.000-04:00

Prayer Dear Lord -- Please remind me that Your wisdom is available to me if I just take the time to pray, read Your word and listen for You. In Jesus' name, I pray.

Exercise

In The Maker's Diet, Rubin dedicates a chapter to getting sick, How to Get Sick: A Modern Prescription for Illness. In it he says that doing aerobic exercise is one way to get sick. He writes, "While I believe strongly in the need for regular exercise, my research indicates that high-intensity aerobic exercise producing a very high elevated heart rate for long periods of time through vigorous exercise such as jogging or runing on hard surfaces is essentially unnatural to the body." That's great news! I've always hated running, but love to hike the woods. I'm a believer in long walks and strength training. Now I can enjoy both knowing that they are the best thing for me.

Bible Truth
But let him who boasts boast about this: that he understands and knows Me, that I am the Lord, who exercises kindness, justice and righteousness on earth, for in these I delight, declares the Lord (Jeremiah 9:24).

Healthy Eating

Today, I took the day to fast and pray again. Although I don't eat any breakfast or lunch, I did drink water and had one juice drink. When I felt hungry, I prayed. I also spent time writing in my journal and seeking God's will. I believe that fasting and prayer are effective ways to open myself to hear God's voice.

Get cracking!

2011-09-14T21:36:00.000-04:00

Prayer

Dear Father -- I pray that when You speak to me, that I will hear Your voice and know that it is You who is talking. In Jesus' name, I pray.

Exercise

Today, I focused on exercing my chest and back. One of my favourite back exercises is a seated row. It works the main muscles in your back -- the latisimus dorsi, the romboids and the trapezius -- all in one fluid movement. Having a strong back really helps to improve quality of life.

Bible Truth
So we say with confidence, "The Lord is my helper; I will not be afraid. What can man do to me?" (Hebrews 13:6 NIV)

Healthy Eating

In The Maker's Diet, Rubin lists eggs as one of the healing foods. He writes, "High omega-3 eggs are nature's nearly perfect food. Eggs contain all known nutrients except for vitamin C! They are good sources of fat-soluble vitamins A and D as well as certain carotenoids that guard against free-radical damage to the body." I love eggs, any style will do. So, get cracking!

Fish Oil Anyone?

2011-09-13T20:14:00.000-04:00

Prayer
Dear Father -- Thank You for Your patience with me. I make many, many, many mistakes each and every day yet Your mercies are new each morning.

Exercise

Today, I negotiated and convinced myself that I would rather sleep in than go for my morning walk. Really, it only gave me an extra 45-minutes of sleep, and it was fitful sleep at best. I need to remember the Nike logo to "Just do it!" and take away the snooze button option.

Bible Truth
The Lord is good to those whose hope is in Him, to the one who seeks Him (Lamentations 3:25).

Healthy Eating

The book, The Maker's Diet, has a whole section dedicated to "healing" foods. The first recommendation on the list is Fish and Fish Oil. I remember taking gel caps when I was growing up. I loved the look of them but they were huge and a tough swallow. My mom told me not to complain because at least it wasn't a spoonful of cod-liver oil like she had to take when she was a child! Since reading the book, I've re-introduced these caplets into my -- and my children's -- diet.

Prayer Walk? No, Prayer Bike!

2011-09-12T19:56:00.000-04:00

Prayer
Dear Lord -- Thank You for helping me to choose healthy foods and giving me the daily desire to move my body. I pray that You will continue to inspire and encourage me. In Jesus' name, I pray.

Exercise

Over the weekend, I enjoyed getting out for two bicycle rides. On Saturday, I rode for one hour by myself along the gorgeous bike trail that links Peterborough to Lakefield ON. This gave me opportunity to pray and praise God. On Sunday, I rode with my daughter on the paved path while she rollerbladed beside me. At times, she clung onto the back of my bike and gave me an extra-hard workout!

Bible Truth
And the God of all grace, who called you to His eternal glory in Christ, after you have suffered a little while, will Himself restore you and make you strong, firm and steadfast (1 Peter 5:10 NIV).

Healthy Eating

When I worked outside of the home, I used to bring almonds and stash them in my desk drawer for an afternoon pick-me-up. Since working out of my home office, I forgot about this habit until this weekend. I bought a bag of almonds and munched down. These nuts are very low in cholesterol and sodium, while also being a good source of riboflavin, magnesium and Vitamin E.

Ben & Jerry vs Chapman's

2011-09-09T20:45:00.000-04:00

Prayer
Dear Lord -- Thank You for helping me to make healthy choices; both with eating and exercise. I know that I cannot do it in my own strength.

Exercise

Today was Day 3 of the new strength training program and the focus was on arms. I worked the front (biceps) and the back (triceps) of my arms. I did them this morning and I'm still having trouble typing! Who knew that such small muscles could make your whole arm shake.

Bible Truth
The Lord is good, a refuge in times of trouble. He cares for those who trust in Him (Nahum 1:7).

Healthy Eating

I must admit that I have many food loves (or are they called addictions?). One such love is icecream. There's just something about cooling off my mouth with a sweet bowl of dairy delight after a hot supper. I have tried to make healthier choices and have changed from Ben & Jerry's to Chapman's Frozen Yogourt. Now I don't feel so guilty. That said, I'm not sure that the calories don't add up to be the same amount ... after 3 bowls.

Partial Fast

2011-09-08T20:52:00.000-04:00

Prayer
Dear God -- You are the Lord of answered prayers. I thank You for not only hearing my prayer, but also answering it. It may not be the answer I want but I know that it's the best answer for me. You are a loving God.

Exercise

Today, the program I'm on allowed for a day off of strength training. I did, however, go for my regular walk in the morning...mostly to wake up!

Bible Truth
All that the Father gives Me will come to Me, and whoever comes to Me I will never drive away (John 6:37).

Healthy Eating

I followed the suggestion in the Maker's Diet to do a partial fast today. I did not eat breakfast or lunch. You have to understand that this is huge for me. As soon as I wake up in the morning, my mind is already thinking, "Hmm, what cereal shall I have for breakfast today?" So I replaced that thought with, "Today is the day the Lord has made. I will rejoice and be glad in it." Every time I had hunger pains, I immediately went to prayer. I fasted for health reasons but also as a spiritual discipline. I hope to do this once a week.

Following Poliquin

2011-09-07T20:30:00.000-04:00

Prayer
Dear Father - I thank You for the changing seasons. What a treat to leave the hot, hazy days of summer for the crisp, cool nights of autumn. Your creativity with weather is unmatched!

Exercise

I am trying a new strength training program introduced to me by my brother, Dan. He attended a gym that followed Charles Poliquin's methods and has seen great results. There are a few differences from what I've been doing in the past. One difference is that it works only legs on Day 1, chest and back on Day 2 and arms on Day 3. It rotates with two days on and one day off. I'm going to modify that and strength train on Tuesday, Wednesday and Friday. So I'll work legs on Tuesday, upper body on Wednesday and arms on Friday. I'll let you know how it goes.

Bible Truth
For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord (Romans 8:38).

Healthy Eating

My husband and I often joke about my love affair with Subway restaurants. I love the food there so much that it's often my first choice when going on a date. Cheap date...yes! Tonight Hubby lovingly brought home a meatball sub for dinner. I'd like to lie and tell you that I only ate half and put the other half away for lunch tomorrow, but, like I said, that would be a lie. Those meatballs just call to me.

Enliven Magazine

2011-09-07T13:16:00.000-04:00

Enliven Magazine is the nation’s leading Christian fitness magazine catering to the African American community.Our magazine features stories on the physical, nutritional and spiritual issues involved with weight loss and maintaining a healthy lifestyle.

Three-Bean Salad Delight

2011-09-06T20:07:00.001-04:00

Prayer
Dear Lord -- Thank You for my health! I fully understand and appreciate that health is the first weath and I pray for continued health for me and my family. In Jesus' name, I pray.

Exercise

It's a banner day! Today, not only was I up with the kids and out for a 45-minute walk before 8 a.m., but I also did a 30-minute strength training workout with a friend. On top of that, I just finished 30 minutes of rebounding. What a day. I believe the nap on the back deck, with the cool air and warm sun, helped boost my energy too.

Bible Truth
Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; He will never leave you nor forsake you (Deuteronomy 31:6).

Healthy Eating

We tried the Three-Bean Salad for dinner tonight. It's loaded with good stuff - chickpeas, red kidney beans, green beans, red and green bell peppers, and green onions. It tasted yummy! Even my teenage kids gobbled it up. It almost makes me wonder if it's one of those foods that you think is good for you but turns out to be real bad. It seemed to be low calorie (180 cal per 1/2 cup) and high in fibre (8 g in 1/2 cup). Ah ha, the sodium must be the kicker (480 mg in 1/2 cup).

To your health!

Canteloupe - the bigger the better?

2011-09-05T18:38:00.000-04:00

Prayer

Dear Lord -- Thank You for family who support us and encourage us. I appreciate each of my three older brothers, my sister-in-laws and my parents.

Exercise

This is the last long weekend of the summer. Tomorrow, school starts again and we're back into routine. I took it easy with a light swim at my parents on Saturday and then spent today cleaning house. It's surprising how doing laundry, scrubbing floors and washing sinks can tire you out.

Bible Truth

Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go (Joshua 1:9).

Healthy Eating

I bought the world's largest canteloupe at Cosco. I've never seen such a large fruit! Canteloupes are full of good stuff. They are low in saturated fat, sodium, and cholesterol. They are also a good source of dietary fiber, niacin, vitamin B6, folate, vitamin A, vitamin C and potassium.

Unfortunately, although the fruit was juicy I found it rather tasteless. I wonder if it was due to the enormous size?

Giving up the Pig

2011-09-02T20:05:00.001-04:00

Prayer
Dear Lord -- Thank You for friends. There are friends that we talk to daily, friends that we see once a week, and others that we only get in touch with infrequently. But You've blessed me with all kinds of friends for different seasons of my life.

Exercise

Today I resumed my LifterSister sessions. LifterSister is, "A group of friends who share your interest in lifting weights, love you like a sister, and provide an emotional lift when you’re feeling low." Now, granted it was only my friend Dawna and myself, but it was still the same thing. We plan to get together at least 3 times a week to lift weights and lift each other up emotionally.

Bible Truth
This is my life verse: Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus (Philippians 4:6-7)

Healthy Eating

I am reading through the Maker's Diet by Jordan Rubin and have come across some very interesting stuff. One thing that I plan to do in my own diet is not to eat pork anymore. This'll be especially hard for me because I love a plate of bacon and eggs. I enjoy a pork chop on occasion and I've never turned away a pork roast. And I frequently make sandwiches with Blackforest ham. But he's convinced me to give up the swine and I'm willing to make this sacrifice for my health.

Mood altering exercise

2011-09-01T19:43:00.006-04:00

Prayer

Dear Father -- Thank You for the wonderful produce that we have access to at our local grocery stores and in our own backyard gardens. What a great bounty You've provided us with!

Exercise

Tonight, I enjoyed a walk along the country roads in my neighbourhood. I left in a bit of a crabby mood and returned refreshed and rejuvenated. Exercise is not only good for your body but it's also good for your mind. Feeling grumpy? Take a walk!

Bible Truth

You are forgiving and good, O Lord, abounding in love to all who call to You (Psalm 86:5).

Healthy Eating

Have you ever had a fresh tomato sandwich, layered with mayo and lots of pepper? Nothing beats it! How is it that I often forget to indulge in such a treat and instead lean towards a p&j sandwich when I'm in a hurry?

Green pool laps & doughnuts

2011-08-31T19:47:00.004-04:00

Prayer

Dear God -- Thank You that we live in the country and have ample room to run and play in our own backyard.

Exercise

My son hosted an end-of-summer party today. He invited 7 friends to spend the afternoon swimming, playing football, sitting around a bonfire and gaming. Unfortunately, because we were away for 2 weeks our pool was less than clear blue...actually it was kinda green. Although the boys didn't seem to care about the colour of the pool, I opted out of the swim and instead went for a 45-minute walk around the neighbourhood.

Bible Truth

You are forgiving and good, O Lord, abounding in love to all who call to You (Psalm 86:5).

Healthy Eating

Each of my son's friends brought pop and chips along to the party. I have no trouble avoiding ketchup chips and Frito Lay's, but one boy also brought doughnuts. This is my arch-nemisis of food. My love affair with all things gooey started with my first job at Tim Horton's. Then I worked throughout high school in a bakery. I love doughnuts! I love pastries! I could eat them till I'm stuffed full and still reach for more. But since starting this program, I am devoted to avoiding all pastries. I quickly handed out the treats for the boys to eat before I could squirrel them away to devour on my own.

Peterborough Zoo - delighting me since the 70s

2011-08-30T18:33:00.007-04:00

Prayer
Dear Lord -- You are the Creator of all creatures, great and small. May I never lose my love and appreciation of your animals and their beauty.

Exercise
I dropped off my daughter at the Peterborough Zoo to volunteer at the "touch table". This is a display with turtle shells, feathers, bones etc. that visitors can look at and touch and learn more information about. While there, I walked around with my son and took in the wonderful sights and smells. We walked for about 30-minutes -- not a strenuous workout, but a most enjoyable one. My highlight was catching a glimpse of, not one, but two foxes! I have been going to this zoo since I was a child in the 70s. This great place still offers all the excellent exhibits for free to the public!

Bible Truth

This is what the Lord, the God of your father David, says: I have heard your prayer and seen your tears; I will heal you (2 Kings 20:5).

Healthy Eating

My friend, Jan, shared with me her hummus with baby carrots and rice crackers. What a delightful combination. I love the texture, the smell and the taste of hummus. Who knew that such a yummy delicacy could come from a small chickpea!

Mall walking as a form of exercise

2011-08-29T17:58:00.008-04:00

Prayer

"Dear Lord -- I thank You for the opportunity I have to spend the last week of summer with my kids. I pray that You instill in me a desire to eat healthy and exercise with them by my side. In Jesus name, I pray."

Exercise

Does mall walking count as exercise? Of course! Today I spent 3 hours up and down the aisles of Wal-mart, and then the Lansdowne Place Mall. We walked in and out of so many stores, all with supposed back-to-school sales. My heart raced with the prices on the tags and my palms got sweaty as I handed over my credit card to the cashier. I count this day as a success at getting my heart pumping.

Bible Truth

He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away (Revelation 21:4 NIV).

Healthy Eating

A few years ago, my sister-in-law gave me the book, The Maker's Diet by Jordan S. Rubin. I confess that I thanked her and then promptly placed in on my bookshelf until today. My bad. But I've heard good things about the book, so I'm going to give due diligence and read through it. I'll share with you what I learn as I go.

To your health!

Let's start a spiritual & physical journey together

2011-08-28T17:30:00.008-04:00

I don't consider myself an athlete. As a matter of fact, I once thought of myself as more on an anti-athlete. However, I've since come around and have settled on recreational athlete.

I don't run but I love to walk around my neighbourhood and hike in the woods. I don't compete in triathlons but I do enjoy a friendly game of tennis. I'm not a competitive weight lifter but I'm quite fond of strength training in my basement with a girlfriend.

I'm a daughter with 3 older brothers, a wife of 10 years, a mother of 2 teenagers.

I'm an amateur photographer -- scratch that, I like to take pictures but don't know the first thing about cameras.

I've struggled with self-image and weight control all my life. I'm a member of Weight Watchers and attended Overeater's Anonymous until the meetings conflicted with my weekend addiction to garage sales.

My parents immigrated from Holland in the early 60s. I'm a little Dutch girl without the blond hair (real, that is) and blue eyes. I love croquettes, double zout drops and Suske & Wiske.

I was born and raised Catholic, and in 2001 I gave my heart to Jesus and started into relationship with Him. I love to pray and have had the priviledge to see many answers to prayers. I read my Bible daily by following a 365-day reading plan, and love to learn about this fascinating book.

I am embarking on a journey -- a spiritual and physical journey -- that I plan to write about here following the same format as is outlined in my book Fit for Faith. I invite you to join me in this adventure and share your thoughts!

InScribe Christian Writer's Fellowship

2011-07-15T04:42:00.006-04:00

As a writer, I belong to a few associations and I subscribe to a number of publications that help to improve my craft.

Years ago, I was a regular subscriber to Writer's Digest magazine. I found it an excellent resource on all things writing. However, there were two main elements missing; Canadian content and Christian content. This is where the FellowScript InScribe newsletter excels.

My membership in InScribe comes with a free subscription to this excellent resource. Published four times a year, it's full of useful information and tidbits for writers at every stage of their career.

Take the most recent newsletter for example. It has feature spots such as: How to coordinate your own virtual book tour; 10 things to do when you're not writing; The misunderstood semicolon; and How to begin co-writing. I highlighted and dog-eared many paragraphs and made notes to self in the margin.

FellowScript also offers regular columns on devotional, poetry, freelance, and fiction writing, blogging, computers, and marketing. This is something I look forward to with each issue. I feel like I've gotten to know the contributors through their writing; even when I haven't met many of them.

Another bonus of the newsletter is the connections with other InScribe members. I cheer along with those who have books recently released. I read along with the biographies of long-term members. I get the "best of" from the discussion forum.

Lastly, I feel "in the loop" with all the happenings and events across the country such as 2011 members' only contest; InScribe InSpiration groups; and 2011 ICWF Fall Conference.

It really does stimulate, encourage and support Christians across Canada who write. Join Inscribe and get yours today!

During the month of July, various Inscribers will be posting some of their thoughts and stories about ICWF on their blogs. The tour kicked off on July 4 with a stop at ICWF President Jack Popjes' blog, and will wind up on July 27 at member Jan Keats' blog.

Visit tour stops before mine:
July 4 – Jack Popjes – INsights and OUTbursts

July 5 – Tracy Krauss – Expressions Express

July 6 – Marcia Laycock – Spurts

July 8 – Mary Waind – Beech Croft Tales

July 11 – Bonnie Way – The Koala Bear Writer

July 13 – Karen Toews – Toews on the Run

I encourage you to stop by Violet's blog next to see what she has to say about ICWF. Upcoming tour stops:

July 18 – Violet Nesdoly – Line Upon Line

July 22 – Janet Sketchley – God With Us: Finding Joy

July 25 – Laureen Guenther – Reenie's Resources

July 27 – Janice Keats – The Master’s Path

Leave comments on the blog posts to be entered in our GRAND PRIZE DRAW: an Inscribe book bag with a free annual membership and a copy of Inscribed: 30 Years of Inspiring Writing. The more blogs you comment on, the more entries you'll get in the draw—e.g., if you comment on 10 blogs, you'll get 10 entries in the draw (but one comment per blog, please). Contest is open only to non-members of Inscribe.

Sleep by Rev. Janet Stobie

2011-06-29T05:30:00.003-04:00

I woke up one morning feeling rested. Wow, I feel good, I thought. I looked at the clock – 6:30 a.m. My body had enjoyed seven and a half hours of rest. I could feel a thank you rising up from within me.

What was unusual about this?I may not be frugal with my money, but I am frugal with my sleep. I seldom am tucked in bed by eleven. Oh, I know I need sleep. It’s just that I usually have stuff to do every evening. When I finally say, that’s enough, I’m not ready to sleep. After my busy day, I deserve some relaxation time so I surf the net, or play a game, or read. Suddenly it’s midnight or one a.m. Just a few more minutes, I say to myself. I’ll check my emails. Another hour passes.

Science tells me that when my body has sufficient rest, my mind is more alert. In fact, it’s easier to control my weight when I regularly get enough sleep. Our Bible contains wisdom for living in relationship with self, with others and with God. Sometimes we leave ourselves out of the equation.

St. Paul said that our bodies are God’s temples. As such, we need to experience sufficient sleep, maintain a healthy diet, and enjoy regular exercise. We’re not caring for God’s temple if we’re always exhausted. When we value everything and everyone more than ourselves, we can easily ignore our need for sleep. Caring for others, spreading the Good News, doing God’s will is easier when we’re rested. Best of all, sufficient rest means we can serve with a joyful heart, because sleep lifts our spirits.

Shakespeare said, “Sleep precious sleep that knits the raveled sleeve of care.”

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; 20 you were bought at a price. Therefore honor God with your bodies. (I Corinthians 6:19-20)

Author, storyteller, and ordained minister, Janet Stobie has written and published two books of short stories and two children’s books. She is welcomed as an inspirational speaker at worship services and group meetings. Visit her website and her blog

Do you wrestle with God? by Deborah McCarragher

2011-06-22T04:53:00.004-04:00

The definition of wrestling is this: to contend by grappling with and striving to trip or throw an opponent down or off balance; to combat an opposing tendency or force (wrestling with his conscience); to engage in deep thought, consideration, or debate.

I was listening to a Christian radio program while driving home the other day, and I started thinking about how often I struggle with things I cannot control. How many times do I argue with God’s sovereign decisions and exert my pride in the form of suggesting a “better way” for Him to move in a particular situation? Am I alone here? Do you wrestle with God? Sometimes that can be a good thing!

Many of us know the story of Jacob in Genesis chapter 32. Jacob was returning to his homeland in Canaan with his two wives, Rachel and Leah. On the way, he sent messengers to his brother Esau to appease him. Remember, this is the brother he cheated out of his birthright. His servants told him that Esau was coming to meet him with four hundred men. Jacob was distressed and divided his people, flocks and herd into two companies. He begged God to intervene and protect him from harm. He reminded God of His promise to bless him and make his descendants innumerable.

During the night, he took his two wives, his servants, and his sons and crossed over the river Jabbok. Genesis 32:24 says, “Then Jacob was left alone; and a Man [Jesus] wrestled with him until the breaking of day.” Jacob had struggled and held his ground – keeping the Angel at bay. His faith was not shaken, nor did he relent in the heat of the heavenly engagement. Hosea 12:4 declares, “Yes, he [Jacob] struggled with the Angel and prevailed; He wept, and sought favor from Him. He found Him in Bethel, and there He spoke to us- That is, the Lord God of hosts. The Lord is His memorial.” That very day Jacob saw God face to face. He wanted God’s blessing, but God let him “struggle” that he might truly see who he was in the sight of Almighty God.

Jacob had been a deceiver and a scoundrel much of his life. God asked him, “What is your name?” It was a rhetorical question… Jacob knew who he was. God was causing Jacob to be off balance – that he might dig deep into the recesses of his soul and take inventory of his life up to that point. However, though Jacob persevered, he could not gain and maintain a superior position. During the struggle the Angel of the Lord touched him, placing his hip out of socket, and giving Jacob a limp for the rest of his natural life as a remembrance.

This supernatural encounter also gave him confidence for the difficult days ahead. Jacob had to face the harsh reality regarding his estranged brother and the reception he would soon receive. God now presented him with a new name – Israel – which literally means “Prince with God”. Jacob named the place of his struggle Peniel, which means “I have seen God face to face and my life is preserved.”

Sometimes God allows us to struggle with Him in prayer, and we are often crippled for our own good. Spiritually speaking, our view of ourselves and our problems need to be bent and dislocated in order for our struggling to cease. Our pride and bad judgment can cause us to live a life that distorts what God has planned for us. He desires for us to “walk a different way” after we have wrestled with Him and He has prevailed.

Submitting to God’s plans often involves grappling with our own ideas and remedies. This is evidenced in the lives of some of the Bible’s great heroes. Abraham’s faith was tested when he dialoged with God about the wickedness in Sodom and Gomorrah (Genesis 18). Moses pleaded with God on behalf of Israel when they began worshipping a golden calf and foreign gods (Exodus 32). We read about Elijah and his struggle with depression. After God miraculously displayed His power on Mount Carmel, Elijah withdrew into the desert to die. While hiding in a cave, and wailing “woe is me”, God revealed Himself to Elijah in a small, still voice (I Kings 19.) David was alone and often lived on the run during his darkest days. He lamented to God in many of the Psalms including 35, 55, 56, 57, and 59. David despaired of his life and longed for the peace of death. Praying to God for deliverance seemed to be a lesson in futility.

Prayer often represents the anguish of the soul in the presence of God. Wrestling with God in prayer exerts tremendous energy and positioning. Ultimately, as we bend our will to His, we allow Him to “pin us to the mat” of our struggles and claim victory in His Name. In Colossians 4:2 the Apostle Paul admonishes the church to “continue earnestly in prayer, being vigilant in it with thanksgiving”, and in Colossians 4:12 he tells them that Epaphras, one of their fellow servants “always labors fervently for them in prayer”.

The bottom line is this: prayer and petitioning God is often engaging and deliberate. It’s emotionally draining and often exhausting. It’s exhilarating and soul-satisfying as we wrestle with a Holy God who sees our frailties and embraces our humble efforts to gain His Blessing.

What a mighty God we serve…

**

Deborah is the author of a Christian non-fiction book titled “Mission Possible”. It is written for women who love the Lord Jesus, but their spouse doesn’t share their passion. It will encourage and challenge the reader to embrace God’s promises for their spouse and future together.

Swimming by Francis Ruiter

2011-06-15T05:40:00.002-04:00

Swimming

I went for a swim one day
In Edmonton’s YMCA
Arizona I swam in an outdoor pool
Edmonton temperature is too cool
Prefer to swim in an early hour
When one has much more power
All lanes in the pool were in use
With joggers, not swimmers, obtuse
In one lane, I spied a lone swimmer
Looked like a mermaid but thinner
A woman graceful had a gentle stroke
Caused forgotten feelings to be evoked
“ Beauty is in the eye of the beholder”
They say: As I who am getting older
Entranced I was, her grace and speed
Sliced the water: A Barracuda indeed

I entered the pool, goggles in place
Ready to swim and gave chase
Followed a creature well endowed
Goggles fogging up my snout
Did not prevent to dream away
Just allowed the image full sway
Thoughts encroaching in a way
Keeping sober preventing a fray
One needs an open mind I stress
Ambivelant thoughts make a mess
God’s creation we should not miss
Allow ourselve its sights and bliss
Finished our swim with elation
Elicited a smile of appreciation
We’d swam in perfect formation
During a forty minutes duration

Francis Ruiter May 2004

Fitness and Faith Go Hand in Hand by S. E. Gregg

2011-06-08T05:11:00.005-04:00

Today, we hear a lot about how we should be physically fit. Just what does fitness mean and how does it relate to our faith?

Being fit means that we are healthy and in good physical condition. Which encompasses every area of our lives including eating and drinking healthy, getting enough sleep at night and exercising. Because the more fit that we are the better we will feel physically, emotionally, and spiritually. When we are physically fit it makes it easier for us to do our daily task at home or at work. And it is especially beneficial to be physically fit for the special work that God has assigned for us through the exercising of our special talents and spiritual gifts.

God sends missionaries to foreign countries where they have to walk for miles and miles before they reach the next village. If they are physically fit then their legs and feet will be strong enough to keep mobilized for the long journeys ahead. Pastors know that preaching is not only spiritual, but it also involves a lot of physical work to stand up and deliver a sermon. Which is why many pastors take Mondays off after preaching on Sunday to rest and get refueled. Therefore, ministers have to take care of their physical health to continue to be used of God. Those that God has graciously bestowed upon the spiritual gift of helps may require a lot of hard physical work. And without being physically fit most of the task that they are assigned will never be accomplished.

A weak physical condition can also cause depression as in the case of the Prophet Elijah who was running for his life according to 1 Kings 19:1-4. After a day’s journey he was hungry, exhausted, and wanted to die. When our physical state is depleted things have a tendency to seem worse than they really are. And we feel helpless and our faith in God fails. And if we act on our feelings in a depressed state, we will regret it when we are revived. But thankfully Elijah’s wish was not granted and after he nourished his body with food, water, and rested, he was no longer depressed, his faith in God was renewed and he was able to fulfill what God wanted him to do.

Prayer is an activity that takes us into the spiritual realm, but it involves a lot of physical work. Prayer warriors know that they have to be physically fit just to stay awake in order to pray for hours in intercessory prayer for all of saints. Especially when they add fasting to their prayers along with the agony and travailing that accompany extremely intense prayers for more serious situations. In fact, operating in the spiritual realm can sometimes ware down the physical body more than any other activity. Especially our spiritual battles against the devil and his demons (Ephesians 6:12). This is why we must take the time out to keep ourselves physically fit so that we do not become vulnerable and susceptible to yielding to the temptations of the devil. And fulfill God’s calling for our lives.

S. E. Gregg is a marathon runner in the Christian Olympics for several decades, a Bible school graduate and the founder of Sound Doctrine Christian Ministries. An award winning author, gifted Bible teacher and Bible curriculum writer, Gregg has authored the best-selling books,"Evangelism Counseling- How to Counsel People About Salvation","The Christian Olympics-Going for the Gold Crowns" and the salvation tract,"God Became A Man". The salvation tract has been translated into the Burmese language and over 100,000 have been printed. Gregg lives in the Philadelphia,PA area.

On becoming full by Kendal Privette

2011-06-03T21:27:00.004-04:00

on becoming full

i started hating myself in february, 2005. i was 35 years old.
the reasons are irrelevant, the consequences critical.
i committed to swimming and speed walking everyday.
i wanted to lose ten pounds by my check-up in august. because ideal weight was too much.
and i lost it.
life-altering change hit me head-on in the fall
and i stopped eating altogether.
i lost 20 more pounds.
and ed (eating disorder) had grabbed right hold,
crippling my hands to keep me from reaching for food
crippling my mouth to keep me from chewing
crippling my mind, handing me over to the deepest, darkest fears of my life.
i told some friends, thinking i could fix it by saying it out loud. or googling it.
exercise addiction. i wouldn’t say anorexia.
but my husband would. and did.
but my doctor would. and did.
and then i was in therapy. a christian. a teacher. a mom. in therapy. for a mental illness.
it lasted forever it seems - the refeeding. the mothers bringing lunch to my classroom.
the weekly weigh-ins. the crying sessions about fat.
25 pounds. i gained that. i was proud. i was horrified.
then the therapy was about okayness. which took longer than gaining the 25.
i began loosening the rules.
the clock no longer dictated when we ate.
the food pyramid no longer dictated what we ate.
i allowed my children, my boys, my hank and jack, the freedom of choice.
i touched dirty dishes.
i touched meat.
i ate doughnuts.
2008 and i was better. mostly.
and writing. listening to the god call to write it.
2009 and i published.
so i had to tell the boys.
by then hank was 14 and jack was 10,
and i had kept it all from them.
i knew they wouldn’t understand - i didn’t understand,
and i was ashamed.
i mean, good moms don’t fall.
but i told them,
and they didn’t get the why.
and they asked but you’re okay now?
yes. yes!
and we all believe it.

Read Full - comprised of sixty-one vignettes, Full reveals the story of an adult's battle with anorexia.

Visit Privette's blog A Spacious Place - He brought me out into a spacious place. He rescued me because he delighted in me.

Opportunity International

2011-05-20T21:08:00.005-04:00

Opportunity Can campaign

Why am I doing it?

Because we are all trying to do what we can to help. I love to swim and my doctor told me that it would be great exercise for me. Not only do I improve my physical health, I can also use the opportunity to improve the economic health of those we serve. As I swim, I am thinking of them and of how what I do physically can, in this way, make a difference in their lives and it pushes me to keep on when I feel my energy lagging.

As I continue to swim and to think about our clients as I do so, I realize that often the women entrepreneurs who sign up for Opportunity International loans are willing to do whatever it takes to provide a future for their children.

I read today about a woman in India who, as well as developing her business with her loan, chose to use a part of it to rescue her son from slavery. She had been so poor that her only option had been to consign her son to a sweatshop where he could not handle the dreadful conditions and became critically ill. With loan funds, she paid the few dollars required to redeem him from bonded labour and he was able to come home. Her loan saved his life.

Other stories may be less dramatic, but throughout the developing world, mothers are doing whatever they can to ensure a future for their families. They have hopes and dreams for their children and grandchildren, just like we do.

I am going to become a grandmother this year and I have a whole new appreciation for the exciting hopes and dreams that come with that prospect. My daughter, as a musician is not wealthy, and she and her husband are already thinking about the future they want to create for their child. How fortunate we are to live in a part of the world where we are not subject to grinding poverty. I want to do whatever I can to help my daughter and son-in-law and their child, just like my friends in the developing world. Remembering the mothers and grandmothers that I met in Colombia keeps me swimming lap after lap, so that I can earn the funds to help them provide for their children.

I have now covered thirty kilometers in the pool. I have ten more to do as the Opportunity Can campaign moves into high gear. I invite you to either help me reach my goal of $12,000 by whatever contribution you can make, or to find something you can do to raise funds for mothers and their children. Thanks to all of those who have contributed. Doesn’t it feel good to invest this way?

How can you help?

By donating of course! My goal is to swim 40KM and raise $12,000 over the next 90 days. Here are some suggested donation amounts:
• $12,000 - I mean why not? I could then increase my goal or offer your donation as a match to the others for an `` $24,000 total goal!
• $1,200 - a tenth of my goal, 4KM
• $300 - 1KM
• $150 - 1/2KM

What will your donation do?

Your donation will help Opportunity provide financial services (loans, savings and insurance) to those who need it in over 20 countries. Their average loan size is just $138 which can kickstart a budding entrepreneur to start a business so they can provide for their family.

Fitness as Worship

2011-05-14T13:17:00.004-04:00

The Spring 2011 issue of cmAlliance.ca is available. You are invited to visit and read my article
Fitness as Worship - a rationale supporting the process of taking care of ourselves.

Staying Fit While Sitting All Day - Chest Stretch

2011-05-11T05:20:00.001-04:00

This simple ergonomic stretch is designed to enhance your performance while working at a computer. This exercise is for your chest.

• Stand, bring arms behind back
• Clasp hands together and gently pull arms back and up

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

A Second Cup of Hot Apple Cider interview

2011-05-05T05:49:00.004-04:00

An Interview for my article in A Second Cup of Hot Apple Cider
A Personal Makeover -- Inside and Out

Why did you write the piece?
Two reasons:
1-to share my experiences, and in turn, encourage other women that they are never too unathletic, anti-athletic, or uncoordinated to get fit
2-to share that spiritual fitness is important and God wants to be part of everything in our lives

Where are you from?
Peterborough, Ontario, Canada. About an hour east of Toronto.

When and why did you begin writing?
I won poetry awards in grade school and always wrote in a journal. But I started seriously writing in 2003, after joining The Word Guild.

When did you first consider yourself a writer?
When my first book, Fit for Faith - 7 weeks to improved spiritual & physical health

What inspired you to write your first book?
My passion to tie in my love of God with my interest in health

Do you have a specific writing style?
First person, I write from my heart.

How did you come up with the title?
The editors of the anthology N. J. Lindquist and Wendy E. Nelles gave me three titles to choose from. I loved this one.

Is there a message in your piece that you want readers to grasp?
It's never too late to get fit - both spiritually and physically.

How much of the piece is realistic?
It's my story, based on my personal experiences.

What book are you reading now?
I'm loving the suspense books in the Love Inspired division of Harlequin.

Are there any new authors that have grasped your interest?
Bonnie Gilpin

What are your current projects?
A children's series based on science curriculum

Name one entity that you feel supported you outside of family members.
The Word Guild writer's association

Do you see writing as a career?
No, I work to fund my love of writing.

Do you recall how your interest in writing originated?
I've always felt tongue-tied and at a loss for words. But with writing, I could organize my thoughts.

Is there anything you find particularly challenging in your writing?
Finding the time to explore and write all the different ideas I have.

Do you have any advice for other writers?
Create a space that is yours - a place where you can be inspired.

Do you have anything specific that you want to say to your readers?
Try something new, you never know if you'll end up loving it.

What would you say is your interesting writing quirk?
For the last 8 years, I've written my deep pieces while listening to the same instrumental CD.

What do you like to do when you're not writing?
Love to walk, hike, snow shoe - especially in the woods.

What does your family think of your writing?
They think it's a nice "hobby".

How many books have you written?

A non-fiction workbook - Fit for Faith - 7 weeks to improved spiritual & physical health
A novel - Tooth for Tooth
3 Devotionals - Where Life meets Faith, Where Fitness meets Faith, Where Family meets Faith

Do you have any suggestions to help me become a better writer? If so, what are they?
Read. Read. Read.

Staying fit while sitting all day - Back stretch

2011-05-04T05:40:00.002-04:00

Over the summer months, I will re-feature one new exercise each Wednesday.

These simple ergonomic exercises and stretches are designed to enhance your performance while working at a computer.

Included are exercises to improve posture and protect the wrist, eyes, neck and shoulders – designed for those who spend hours at a computer. Enjoy!

Let's start with a stretch for your back.

• Lean over and put hands on front thighs, curve your back upwards
• Keep head turned down, arch back up

God bless your journey towards improved spiritual and physical health!

A Second Cup of Hot Apple Cider

2011-04-29T05:42:00.001-04:00

Great news everyone! A Second Cup of Hot Apple Cider: Words to Stimulate the Mind and Delight the Spirit has just been released

A Second Cup of Hot Apple Cider contains more than 50 honest stories written from the heart. These include moving true-life experience, thought-provoking drama, light-hearted humour, imaginative fiction, and touching poetry.

My piece, A Personal Makeover - Inside and Out can be found on page 167. It's a light-hearted personal experience piece about my fitness journey.

A free list of discussion questions is downloadable from the publisher's website, making this book ideal for book clubs and church-related small groups.

Edited by N. J. Lindquist and Wendy Elaine Nelles
Published by That's Life! Communications
ISBN 978-0-9784963-1-9
Inspiration, Christian life, Canadian authors
$19.99
336 pages, size 5.5" x 8.5", Trade Paperback

Staying Fit While Sitting All Day - Self-hug

2011-04-27T02:41:00.003-04:00

This is the last exercise in the “Staying Fit While Sitting All Day” series.

I do hope that you’ve tried the stretches and found them helpful. Keep it up!

If you are interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Give yourself a hug!

* Cross-arms over chest

* Squeeze air from lungs

* Bend forward; squeeze to count of eight

* Start to inhale, sit up letting arms extend high above head for count of eight

May God bless your journey towards improved spiritual and physical health!

Staying Fit While Sitting All Day - Shoulder exercise

2011-04-25T02:34:00.003-04:00

This ergonomic exercise is designed to protect your shoulders.

• Clench fists, tense arms and legs

• Jerk shoulders high for 10-15 seconds

• Close eyes and imagine lead weights on shoulders

• Repeat

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Shoulder exercise

2011-04-22T02:27:00.004-04:00

This simple exercise is designed to protect your shoulders.

• Roll the shoulders down and back

• Start with small circles and work up to larger circles

• Do 10 circles backwards

• Repeat 10 forward circles

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Eyes exercise

2011-04-20T02:19:00.004-04:00

This exercise is to protect your eyes, especially while spending many hours at a computer.

* Imagine that you are looking at a huge clock

* Roll your eyes up to look at 12:00 o’clock, then move to each number on the face till you’re back at 12:00

* Repeat counterclockwise

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Wrist stretch

2011-04-18T02:07:00.004-04:00

This simple ergonomic stretch is designed to protect your wrist.

* Extend and stretch both wrists and fingers acutely as if they are in a hand-stand position.

* Hold for a count of 5

* Straighten both wrists and relax fingers

* Make a tight fist with both hands

* Bend both wrists down while keeping the fist. Hold for a count of five

* Straighten both wrists and relax fingers, for a count of 5

* Hang arms loosely at side and shake them for a couple of seconds

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Shoulder stretch

2011-04-15T01:56:00.003-04:00

This simple ergonomic stretch is designed to protect your shoulders.

• Stand, arm behind your back, hold wrist with other hand

• Bend elbow and gently pull your arm across your back

• Hold and repeat for the other arm

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Neck stretch

2011-04-13T01:49:00.002-04:00

This stretch is to protect your neck.

• Reach the left arm down and away from the body as you drop the head to the right

• Place the right hand on the head and gently press your head into the hand

• Release and stretch

• Switch sides

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Forearm stretch

2011-04-11T01:29:00.002-04:00

This simple ergonomic stretch is designed to protect your forearm.

• Take the right arm straight out in front of you and flex the palm up

• Turn the hand down so that the fingers reach towards the floor

• Use the left hand to pull the fingers towards you, stretching the forearm

• Hold for 10 seconds and repeat on the other hand

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Wrist stretch

2011-04-08T01:25:00.002-04:00

This simple ergonomic stretch is designed to protect your wrist.

• Face palms together in front of chest

• Keep palms together, with hands in stationary position, slowly raise elbows upward as high as possible

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Shoulder stretch

2011-04-06T01:17:00.003-04:00

This simple ergonomic stretch is designed to protect your shoulders.

• Take the hands straight out in front of you and rotate the arms so that the palms face away from each other

• Cross the arms so that the palms are pressed together

• Round the back, reaching the arms away from you

• Hold for 30 seconds

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Neck Stretch

2011-04-04T01:12:00.002-04:00

This stretch is to protect your neck.

• Turn your head as if to look over one shoulder

• Hold and repeat for the other side

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Hands stretch

2011-04-01T01:03:00.002-04:00

This simple ergonomic stretch is designed to enhance your performance while working at a computer. This exercise is for your hands.

• Make a tight fist and hold for a second

• Spread fingers as far apart as you can for 5 seconds

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Forearm & Bicep Stretch

2011-03-30T02:53:00.003-04:00

This simple ergonomic stretch is designed to protect your forearms and biceps.

• Take the right arm straight out in front of you and flex the palm up

• Grab onto your fingers with the left hand and gently pull the fingers back

• Hold for 20 seconds and repeat on the other hand

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Week 13: Day 1

2011-03-28T20:13:00.004-04:00

Exercise: Today I was finally able to return to the gym. A nasty chest cold and sore throat knocked me out for about 4 days. It was most yucky at night with the dry cough and lack of restful sleep. But I'm on the road to recovery. I took it easy on the bike for 20 minutes while I read a good book.

Eating: When I'm feeling good, I like to eat. When I'm feeling bad, I like to eat more. I feel sorry for myself and want to pamper my aching body with high fat, high sugar foods. sigh

Events: I missed a lot of stuff -- my Bible study, a retirement lunch for a co-worker, a potluck lunch at church to celebrate a 90th birthday, the annual AGM at my church. Sickness really has a way to take you out of life/

Staying Fit While Sitting All Day - Eye Exercise

2011-03-28T02:39:00.002-04:00

This exercise is to protect your eyes, especially while spending many hours at a computer.

• Close eyes and breathe deeply
• Cover eyes with palms, without pressing on eyeballs
• Uncover eyes after a few seconds
• Open by fluttering them and blinking

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Deep Breathing

2011-03-25T02:29:00.003-04:00

This simple ergonomic exercise is designed to enhance your breathing while working at a computer.

Deep abdominal breathing
* Sit up straight with your shoulders back, hands on stomach
* Push stomach out and breathe in through the nose, feel your lungs filling up
* Hold it for five to 10 seconds
* Breathe it all out through your mouth as your shoulders drop

May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Week 12: Day 2

2011-03-22T20:13:00.003-04:00

Exercise:
French class took precedence over exercise. My cough got worse as the day went on and by the time I got home it was hurting my throat. A burning sensation in my chest.

Eating:
Comfort food when I'm feeling under the weather. Turkey on rye smoothered with mayo, and icecream for dessert.

Events:
I'm going to bed early. My throat is scratchy and I feel achy. Hopefully a cup of Neo-Citran and a good night's rest will clear this.

Week 12: Day 1

2011-03-21T21:11:00.005-04:00

Happy Spring!

Exercise:
I went to join my regular core workshop at the Y today, but it looked different (they were using steps) so I opted out. I did my strength training routine instead. Felt really strong when I was able to leg press 190 lbs.

Eating:
I'm finding it tough to stick to my Weight Watchers points, so I'm going to try a different route. I plan to not eat anything in the evenings after supper. That's usually the time I overindulge, and eat the "wrong" kinds of foods.

Events:
Tonight was the monthly Ladies Nite Out at my church. The theme was "Think Green." Great message, fun music, wonderful fellowship. The scripture for the evening was "Finally, my brethren, be strong in the Lord, and in the power of his might." Ephesians 6:10

Week 11: Day 3

2011-03-16T20:33:00.002-04:00

Exercise:
I joined the Spin class at the Y at lunch today. You know you're working hard when sweat streams down your spine.

Eating:
Supper time with no kids and no hubby again. A no-brainer...sushi.

Events:
This week is March break for my kids. We're halfway through and I haven't yet heard those dreaded words, "I'm bored".

Week 11: Day 2

2011-03-15T20:43:00.002-04:00

Exercise:
Although I wasn't able to go to the YMCA at lunch today because of my French lesson, I did go after work. I walked for 30 minutes on the treadmill, followed by 30 minutes on the elliptical machine. Then I went to the weights and did 3 sets of chin-ups, dips, inner & outer thigh, and lower back. What a super workout!

Eating:
With no family to feed tonight, I made one of my favourite meals...2 hard-boiled eggs, slices of marble cheese, saltines, 3 slices of ham and baby spinach. I displayed these beautifully on my plate and then munched away. The only thing missing were green olives and sliced tomatoes.

Events:
On Sunday, Daylight Savings Time began. Although I missed church because I forgot to change the clocks (oops), I am loving the longer days!

Week 11: Day 1

2011-03-14T20:24:00.003-04:00

Got on the scale today and I'm back to square one! Argg. Why does it take 5 weeks to lose 4 pounds, but only one weekend to gain 5 pounds?! I think I've got the exercise thingy down but it's the eating thing that keeps giving me grief.

Exercise:
Got back to my core class at lunch today. No gain without pain is supposed to be defunct...but nobody told the instructor.

Eating:
Nothing in this world beats my mom's soup. There is always a fresh bowl waiting for me when I visit. How come I never learned my mother's superb cooking secrets?

Events:
Starting to look at an official launch date for A Second Cup of Hot Apple Cider in the Peterborough area. Mark your calendars for the first weekend of May for a visit.

LIfe2Go - Online Health & Wellness for Corporations

2011-03-12T12:17:00.008-05:00

Week 10: Day 5

2011-03-11T20:42:00.002-05:00

Exercise:
Yesterday I didn't get to the gym because of the bad driving conditions. But I got there today. I just wish I had more time to workout. Some days 30 minutes doesn't feel long enough.

Eating:
Years ago I was addicted to drinking Coca-Cola. I have since curbed my addiction, however, there are days when I still crave the stuff. Tonight I had 3 glasses of Coke Zero...I'm sure it'll be a late night for me!

Events:
Tradegy struck in Japan with earthquakes and a tsunami. Such horrific events remind me of the fragility of life and how important it is to be in relationship with Jesus today.

Week 10: Day 3

2011-03-09T20:10:00.003-05:00

Exercise:
I think I'm becoming addicted to television sitcoms. I'm loving the 30-minute giggle I get when I workout at the Y. But this is not good for my weight training. I've neglected weights in favour of cardio with a belly laugh.

Eating:
My children have been wonderful at preparing meals over the last few months. Tonight, we had "stomp pot" on the menu. We needed a refresher on how to prepare it so my daughter called her Oma for the Dutch recipe. Personally I like to add spinach but my kids love carrots. It turned out delicious.

Events:
Another winter storm hit south-east Ontario. I'm tired of this yucky weather. I'm ready for spring. How about you?

Week 10: Day 2

2011-03-08T21:38:00.003-05:00

Exercise:
Got none done today. My bad. It was a nice night to go for a walk but I did the fatal mistake of sitting down to watch just a little bit of tv. Two hours later I finally got off my duff and moved from the couch to the computer. Not a good day.

Eating:
Did I mention that although I'm not a vegetarian I LOVE the veggie burgers from Costco. The problem is that they rotate stock and so either I can't find them anymore or they won't be stocking them until the summer.

Events:
I finished two projects that I was working on in the evenings. Boy it feels good to get things done. What's next on the list? I gotta start looking into hosting a launch for the new Hot Apple Cider book...coming out in the spring.

Week 10: Day 1

2011-03-07T19:03:00.003-05:00

Exercise:
I only had time for 20 minutes at the gym today. I debated on whether to go or not, but then I didn't give myself the option, and I went. The daily debate can be distracting so I don't even want to give myself the choice anymore. As the NIKE ads say, Just Do It!

Eating:
Back in 2008 I had joined Overeater's Anoymous and found it liberating. I think it's time I pulled out my books and got back on the 12-step program.

Events:
In church yesterday, Pastor Jamie talked on endurance. At week 10, it would be easy for me to give up and say it's not worth all the trouble. However, the blessings come when we endure to the end. I shall keep on keeping on.

Week 9: Day 5

2011-03-04T21:00:00.004-05:00

Exercise:
Is it the exercise or the laughter from watching tv sitcoms that I like...I guess it doesn`t matter as long as I keep going.

Eating:
Pizza and a movie Friday. Need I say more.

Events:
Our church was hosting the World Day of Prayer tonight. I went to help as a greeter and returned more informed about the country of Chile and inspired by the message based on Jesus feeding the masses. I especially liked the idea of being part of something greater than myself -- churches around the world also celebrated together on this first Friday of March.

Week 9: Day 4

2011-03-03T21:22:00.003-05:00

Exercise:
I made it to the gym today...finally. Some days, I really look forward to the comedy break, especially after a stressful morning at work.

Eating:
Ever tried melted cheese over a toasted raisin cinnamon bagel? Mmmm, gotta love my comfort food.

Events:
I apologize for not posting the last two nights, but sickness has taken me down again. I went to bed at 6pm on Tuesday night and slept til 10 am on Wednesday morning. Then I took it easy all day and went to bed early again last night. Not sure if it's the stomach flu, but I'm feeling really yucky. Do you ever get sick of feeling sick?

WholyFit - Laura Monica

2011-03-02T14:29:00.006-05:00

Laura Monica is a Health Fitness Specialist Certified by the American College of Sports Medicine and founder of WholyFit, a Christian Fitness organization dedicated to beginning church fitness outreach ministries in the U.S., Canada, Mexico, Costa Rica, Australia and the U.K.

Watch for Laura's appearance on Full Circle on Crossroads TV next week. (Weekdays 9am and noon. Ontario, Canada on CTS) Hear Laura talk about why DIETS DON'T WORK and why WholyFit CELEBRATES ALL BODY TYPES!

Watch previous TV interviews: http://www2.crossroads.ca/fullcircle/player?vidID=20903

and http://100huntley.com/video.php?id=MkDSsSwwC28

The Biggest Overcomer

WholyFit goals are completely different than the weight loss programs we have all been used to. Instead of the "Biggest Loser" we advocate the "Biggest Overcomer" because as lovers of Jesus:

• We replace instead of losing
• We overcome instead of being beaten

Eternal Benefits

As we pursue a healthy lifestyle, we will be victorious and will start living the life of overflowing abundance that Jesus promised us in John 10:10. Jesus said, “I came that they may have life, and have it abundantly.” Instead of taking away anything from us, instead of giving up good things, instead of losing out on anything, we will be:

• Receiving good from God
• Gaining benefit
• Becoming more healthy in body, soul and spirit.

A Completely Different Mindset!

Instead of being losers we will be Overcomers in Jesus' Name! The emphasis is positive. The emotions are positive. The chemistry of our bodies will be positive, We will ask the Spirit of God to fill us. We will not be empty. There will be no voids. We will be full and complete. That's being wholly fit with no holes holiness!

More than a workout, followers of Christ want to invest our time and effort in the eternal Kingdom of God and spend every minute in God's presence. That's what WholyFit is all about. Make all of life - including exercise - a devotional practice!

FREE WORKOUT ideal for ALL BODY TYPES, especially the "Large & Lovely" body type. Click here http://web28.streamhoster.com/wholyfit/%20fruit.mov

Repeat this flow series 3-7 times. Meditate on the character qualities the Holy Spirit gives as you practice "putting on" the Fruits of the Spirit.

All Body Types Welcome!

WholyFit is looking for potential instructors with large body types to encourage women:
• To celebrate natural body diversity
• To promote positive body image
• To promote self-esteem in people of all shapes and sizes

To find out more about WholyFit certification contact Laura Monica, WholyFit Founder, by clicking here http://www.wholyfit.org/contact-us.html or go to http://www.wholyfit.org/

May God Himself, the God who makes everything holy and whole, make you holy and whole and keep
you fit - body, soul and spirit - for the return of our Master, Jesus Christ.

Week 9: Day 1

2011-02-28T20:13:00.002-05:00

Ideally, if we lived in a perfect world, and I kept to my original plan, I would be reporting today that nine weeks into the program I've lost nine pounds. That was the goal. However, I have fallen short of that goal and can not even report that I've lost half of those pounds. That said, I am still on the program and will continue to blog my efforts to the end. Will I reach 15 pounds in 15 weeks? Only time will tell.

Exercise:
I pushed the time limits and pushed my legs to new heights today on the treadmill. I actually felt a trickle of sweat drip between my shoulder blades. Although I'm not a fan of having to return to work after sweating, I did enjoy the tiredness of a good workout.

Eating:
I think I've got the exercise under control. It's the eating that's killing me on this program. What do I do after such a wonderful lunch-hour workout? I eat 10 Timbits. Come on!

Events:
I'm happy to report that I've been disciplined to write a weekly devotional on my Return Home and Tell blog. The blog was inspired by the biblical account in Luke 8:38, "The man from whom the demons had gone out begged to go with him, but Jesus sent him away, saying, 39 “Return home and tell how much God has done for you.” So the man went away and told all over town how much Jesus had done for him."

Week 8: Day 5

2011-02-25T21:58:00.004-05:00

Exercise:
I returned to my faithful treadmill today - with a twist. I upped the incline every 3 minutes by 3 degrees so that by 15 minutes I hit the top incline. Then I returned to neutral by delining 3 degrees every 3 minutes. Super hard for the butt and glutes.

Eating:
Can you believe that I bought candy for hubby and kids, but declined getting anything for myself? It was a first!@

Events:
I'm working on getting all my books converted to e-books through Smashwords. It's a lengthy process but I'm hoping that by the end of the year all my work with be downloadable in seconds.

Week 8: Day 4

2011-02-24T20:11:00.003-05:00

Exercise:
Leg press, chin-up, dip, lower back press and abdominal machines are all it takes for a great full-body workout. I was in and out of the Y in record time today.

Eating:
When I was a child, my parents owned a large vegetable garden. I remember having to work on Saturdays to pull the weeds and pick the veggies. I hated the job, but loved the food. I'd sneak mouthfuls of green beans when my mom wasn't looking. To this day I still prefer raw vegetables over cooked ones.

Events:
It's only 8:15 p.m. and I can hardly keep my eyes open. My dad had a great saying when he wanted a cat nap at night, "Wake me up when it's time to go to bed." I think I'll skip the nap and go right to bed. Good night.

Week 8: Day 3

2011-02-23T20:45:00.004-05:00

Exercise:
Spin class left me spinning today! Wow, who knew that a mere stationary bicycle could get my lungs pumping, heart beating, and legs burning. Gotta love it.

Eating:
Ever tried one of the President's Choice 10-minute meats? They've got Pork Loin, Turkey and Beef Roasts that you can just pop into the microwave. Ten minutes later you have the beginnings of a great meal. Add 2-minute microwavable brown rice and a bagged salad and you're off! Who said convenience couldn't be healthy?

Events:
I've been reading my advanced copy of a Second Cup of Hot Apple Cider. True, I like it because I've got my own story in it, called Personal Makeover - Inside and Out, but it's way more than that. The varied stories have me wiping away tears, nodding in agreement, and laughing out loud. I can't wait to get my hands on the final printed product!

Week 8: Day 2

2011-02-22T20:16:00.002-05:00

Exercise:
There are times when I bemoan the inconveniences of living in the country. But on a night like tonight, I cherish it. Taking the dog out for a walk with only a small flashlight to see the path and a sky bright with a zillion stars makes it all worth while. Thank you Lord for creating these spectacular heavens.

Eating:
Back on track. A roasted chicken, pumpernickle bread and coleslaw, oh my. Makes for a nutritious and delicious supper.

Events:
Whenever you may get the opportunity to spend time outdoors in the evening, stretch out in the snow and stare up into the sky. It's not only for the hot summer months, but the winter sky is truly a gift from God.

Week 8: Day 1

2011-02-21T21:16:00.002-05:00

Wow, I can't believe I just typed "week 8"! The older I get the faster time flys.

Exercise:
Speaking of getting older...today my normal 1 hour snowshoe around the neighbourhood took almost double the time. It was like my body was rebelling. I couldn't make my legs move any faster, and my breath was laboured. Not fun. But it was great to get out in the sunshine.

Eating:
When my son asked if Dad could bring home poutine, how could I say no? Whoever came up with the idea to take french fries and smoother them in cheese curds and gravy was a genius!

Events:
Tonight I attended my church's Ladies Nite Out. Sheila Steel spoke on the character of Daniel. She did a super job and I've gained a new respect for the Daniel of the Bible. The verse for the evening came from Deuteronomy 10:12 "...What does the LORD your God ask of you but to fear the LORD your God to walk in all His ways, to love Him, to serve the LORD your God with all your heart and with all your soul, and to observe the LORD's commands and decrees that I am giving to you today for your own good?"

Love Means Nothing

2011-02-19T20:25:00.002-05:00

It was a lazy Saturday afternoon. My stomach ached and so I chose a cozy blanket and curled up in front of the television. Having only four channels, I settled on watching the sports channel.

I find it exciting to watch professionals play their game. Their precision, speed and agility are to be admired. But something caught my eye that caused my stomach to hurt even more.

Along the billboards, companies bought advertising space with catchy logos. One company decided on the slogan, “Love Means Nothing.” I was appalled. How can they say such a thing? Love means everything! Without love, the world would be a cesspool of hate. Love is good. God is love. How dare they promote such vulgarity?

At the epic of my outrage my son walked in the living room and joined me to watch the game. A moment later he uttered, “Oh, I get it.”

“What?” I asked through clenched teeth.

“See where it says ‘love means nothing’?”

The apple doesn’t fall far from the tree, I thought. My son is as upset about the slogan as I am.

“It’s a tennis game,” he continued. “So when the score is zero they call it ‘love’. Get it? Love means zero. Love means nothing.”

Feeling the fool, I just smiled and nodded at my clever son.

Week 7: Day 5

2011-02-18T22:10:00.002-05:00

Exercise:
Does nervous energy count as working out 'cause you expend energy? I didn't go to the gym today because I took a very short lunch so that I could leave work early. I had to get ready for my video interview. Lloyd & Steve Knight, of Round Table Associates, visited my home to interview me for a video to match the online article I wrote for The Christian and Missionary Alliance in Canada.

Eating:
Why is it that when I'm nervous I eat? When I'm sad I eat. When I'm angry I eat. When I'm happy I eat. I don't know of any occasion that makes me not want to eat. Tonight was no exception. Tomorrow, I'll be better. I promise.

Events:
It's thrilling and scary to be interviewed. I'll let you know when it comes out in April -- after I preview it, of course. Years ago, I was interviewed via telephone by Robert White of Christian Current. It didn't seem as frightening because the audience couldn't see me sweat. You can listen to the Podcast on my website if you're interested.

Week 7: Day 4

2011-02-17T21:21:00.004-05:00

Exercise:
I finally made it to the YMCA today. There are days that I really like to get away from the computer and sweat it out on the eliptical machine. The bonus was I got to watch an old episode of Family Ties. Boy did that bring back memories! Michael J. Fox was the only actor I ever had a crush on - so much so that I even wrote him a fan letter.

Eating:
What is it about Chinese food that is so yummy? (Did I ask this before?) I can't seem to get enough of the noodley things and the rice stuff and the chicken balls. When we used to buy takeout it would last for day 1 supper, day 2 breakfast and lunch. But now, we're lucky to have any leftovers at all!

Events:
We started week 3 of the Believing God bible study by Beth Moore. I can't tell you how much I'm enjoying this study. I'm seeing so many things that I knew before in a new light. I'm actually looking forward to the homework.

Week 7: Day 3

2011-02-16T20:49:00.002-05:00

Exercise:
Nothing. Nada. Nix. I didn't do anything today. And I feel it. My hips and shoulders actually ache from sitting at my computer. I need to heed my own advice and take breaks to exercise. If you think exercising hurts, not exercising hurts more!

Eating:
Sugar rush..what a high! And what a crash. I helped out at the Boys & Girls fun night at church tonight and had more than my share of red licorice, Valentine candy, jelly beans, mini marshmallows and jube jubes. It all tasted so good. But I'm paying for it with my extreme tiredness. Will I never learn?

Events:
Every 56 days, the Life Bus comes to my workplace and loads the van with co-workers to take us to the Canadian Blood Services to donate blood. But today I had to return from giving blood because my iron was too low! The last two times my iron's been fine, even a little high. The nurse said it may have to do with PMS. Yet another thing messed up by the monthly "friend".

Week 7: Day 2

2011-02-15T19:14:00.005-05:00

Exercise:
I'm putting housework on my list of activities that count towards workout points. My kids helped me to clean the house tonight...wash floors, vacuum, scrub toilets, and wash walls. Now if only the house would stay clean!

Eating:
I keep a stash of almonds in my desk at work for afternoons like today when I feel like I just need something "extra". I originally wanted to go for that Mr. Big that was calling me from the lunchroom, but felt more satisfied and happier with myself for choosing the nuts.

Events:
Someone bought my book Fit for Faith through lulu.com. I had totally sold out of the books I had, and decided to go the e-book route for all other copies. However, I decided to make the workbook available to those who still enjoy the tactile feel of a "real" book. I'm glad to see that my efforts were not for nothing.

Week 7: Day 1

2011-02-14T19:33:00.002-05:00

Exercise:
What is it about the music from Dance Central that just makes me wanna move my body? By far one of the best investments in exercise equipment. It trumps the treadmill!

Eating:
Cosco didn't have any veggie burgers, so we had to settle for spaghetti tonight. Not that I'm complaining, but I really love those veggie burgers!

Events:
Impressed myself by staying away from the Valentine's chocolate, and the movie theatre popcorn. It seems like all occasions and fun family events have some sort of food tied to them. Why do you think this is?

Week 6: Day 6

2011-02-12T17:37:00.003-05:00

Oops, I missed my post last night. I had a nap on the couch at 6:30 pm, woke up at 9 pm and promptly went to bed! I guess I needed it. Ever felt like a 12-hour sleep was in order?

Exercise:
Friday, I finally returned to weight lifting. Oh, how I do enjoy it. I'm on my way to leg pressing 200 lbs.
Today, I wrapped my scarf tight knowing that those howling winds would penetrate through and chill me to the bone. It wasn't as bad as I had anticipated. Glad I ventured out.

Eating:
Looking forward to a Valentine's dinner tonight with the love of my life, and about 8 other couples. It has become an annual event and we've attended since the beginning. Wonderful people, great food, fun time. Should I pass on dessert?

Events:
Valentine's Day is on Monday. We are going to dinner tonight, a matinee tomorrow. I think that's enough, yes? Or should I be asking for more. I do enjoy hubby's homemade cards.

Week 6: Day 4

2011-02-10T21:13:00.002-05:00

Exercise:
I took a short lunch today because of a later appointment so I wasn't able to workout during the day. Later it was too cold to go outdoors with the dog. And once I settled in after supper, I really didn't want to get back up again. Ever have one of those nights when you're too tired to even go to bed?

Eating:
Kids made tacos for supper. Gotta love the mix of sour cream, hamburger and salsa. It's hard to stop at one, let alone two (or three).

Events:
Good news and bad news. I went to the doctor's today and I don't have a brain anorism, cancer or a brain tumour. The bad news is that my three migraines in one week was probably due to hormones. I pray this won't be a monthly event for the next 15 years til I hit menopause!

Week 6: Day 3

2011-02-09T19:58:00.004-05:00

Exercise:
I tried the Spin class again today. Boy, that sure is a tough workout! I now remember why I loved biking in the Netherlands...flat roads.

Eating:
Still working the monthly meal plan. I'm glad I set it up like this. It offers much more variety than just cereal for supper every night.

Events:
I wrote an article for an online magazine and now they want to include a video interview with the piece. Yikes! They're coming to my home, so I'd better start cleaning now.

Week 6: Day 2

2011-02-08T20:12:00.002-05:00

Exercise:
Today was my French lesson over the lunch hour, so I didn't go to the gym during my regular time. However, I decided to join the family and we all went to the YMCA tonight. I spent 25 minutes on the eliptical trainer with my hubby on the machine beside me, then played a game of 21 basketball with my son (he won), then I hung out with my daughter in the locker room after our workout. Super family fitness night.

Eating:
Any suggestions on a foodstuff that I can have in my mouth that will provide stimulation without calories? I sometimes feel like I may not be hungry but really just want to chew on something and play with it with my teeth. I chew gum but that doesn't cut it. Any ideas?

Events:
I didn't record my weekly weigh-in yesterday because I was embarrased that I put on half a pound. However, I'm thinking that I shouldn't feel too bad about it considering the terrible migraine week I had; too much sleep, not enough exercise, too much eating junk. But today is a new day.

Week 6: Day 1

2011-02-07T19:51:00.005-05:00

Can you believe it's been six weeks already since we started this?!

Exercise:
I have a love-hate relationship with Chris at the YMCA. She works the class real hard in the core workshop, but I love the results. Tonight, I got out with Jessie the dog, although our trail through the field has disappeared. It was hard going and I wished I'd worn my snow-shoes. Jessie didn't seem to notice.

Eating:
I figure I have to limit my food intake to only 7 points for breakfast, 7 for lunch and 7 for dinner. This doesn't even include snacks! It is a struggle, but some days seem a little easier than others.

Events:
I've never been one for memorization, but the Beth Moore Believing God Bible study that I'm doing encourages us to memorize scripture verses. We are working on Mark 9:24 and Romans 4:23-24 (I'll try to write them without looking)...Mark 9:24 Immediately the boy's father said, I believe, help me with my unbelief. Hey not bad, it really is "Immediately the boy's father exclaimed,'I do believe; help me with my unbelief!"

Now let me try Romans 4:23-24 The words "It was credited him", were not only meant for him, but also for us, who put our faith in Jesus Christ our Lord who credited us with righteousness. Okay, this one is much tougher. It really is: "The words, "It was credited to him" were written not for him alone, but also for us, to whom God will credit righteousness - for us who believe in him who raised Jesus our Lord from the dead."

Any tips on memorizing?

Week 5: Day 5

2011-02-04T22:33:00.003-05:00

Exercise:
Here's a new one for me...I actually felt like working out on the elliptical machine instead of lifting weights today. Weird. I normally prefer the weight machines over cardio. But hey, it's been a weird kind of week.

Eating:
I should just write-off Fridays. First I munched down a donut at work. Then I had pizza for supper. Followed by half a spice cake. No, not half a piece...half a cake!

Events:
I am so happy that it's finally the weekend. I just want to relax, sleep, and do nothing for the next two days. I need to get my energy back up.

Week 5: Day 4

2011-02-03T20:15:00.002-05:00

Exercise:
All I wanted to do was sit in the steam room and sweat it out. And I probably should have! My headache was worsening as I worked out on the Elliptical machine. I'm thinking I should listen to my body better.

Eating:
Canned ravioli for dinner tonight. It reminded me of University days when my main diet was canned ravioli, bagels with cream cheese and cans of Coke. And I wondered why I was always tired...go figure.

Events:
Beautiful sunshine today. It helps to improve the mood. But the headache still lingered and it was hard to concentrate at work. I'm going to bed nice and early tonight.

Week 5: Day 3

2011-02-02T18:50:00.003-05:00

Exercise:
Snow, snow and more snow. I took the opportunity to get out and shovel my front porch and steps. Then I started to snow-blow the driveway, but lovely hubbie took over for me. I had great intentions of taking the dog for a walk and we even made it over to the field, but with all the fresh snow, the trail was gone and it was too deep to walk through. Oh well.
BTW last night I danced to three songs and worked up a sweat. Looking pretty goofy but liking it.

Eating:
Why am I so hungry in the morning? Today I was up at 6 a.m. and had a bowl of cereal, then a banana. By 9 a.m. I was ready for lunch! I must be doing something wrong.

Events:
Today was a snow day...for the entire family. My kids' buses were cancelled and my office was closed due to the inclement weather. I got lots of stuff done in the morning, but at around 2 p.m. my eyesight started to go funky again. You've got to be kidding; another migraine! I just had one on Saturday, followed by a migraine hangover on Sunday and Monday, headache on Tuesday and now another migraine. If this is peri-menopause, I can only imagine what menopause will be like!

EXAMEN.me

2011-02-02T08:33:00.006-05:00

Kari Minter shares:

That overwhelmed feeling. It creeps up suddenly and usually occurs when we are entering new situations that we haven’t yet mastered. A few weekends ago, I was in an overwhelming situation as I ran in my first half marathon. Arriving at the race early that morning was overwhelming. Everyone around me seemed so confident and so sure of everything they were doing that I was almost scared to ask questions. I didn’t want to appear to be unprepared or ill equipped to run such a race, so I stayed silent. Silent and overwhelmed.

Our walk with the Lord can sometimes enter the same realm of being overwhelmed. As we accept Christ, we are often told to, “Read your Bible and pray” but are then left with the question, “How do we do that?” Everyone around us seems like a pro, but yet we are often scared to ask questions and so are left unsure of exactly what it means to “read our Bible and pray.”

This is one of the reasons EXAMEN.me was created. We desired to teach people how to sit in the presence of God, read their Bible, journal their thoughts and conversations, and, above all, begin to see what it truly means to read your Bible and pray. This foundational aspect of the Christian faith should not be overwhelming, and EXAMEN.me desires to enable the user discover the joy that comes from time with the Lord.

The website is a free, easy to use website that enables the user to focus on sitting in the presence of God. There are plenty of books about prayer, sermons about prayer, and lectures about prayer, but the founder of EXAMEN.me wanted to create a place where people could go and actually be taught how to pray by simply guiding them through prayers. There are prayer Examens that help focus you to sit in the presence of God, and there are scripture Examens that allow you to read God’s word, listen to God’s word, and journal your conversation with God along the way.

The goal of the site is to point people to Christ and to allow the user to learn to “read their Bible and pray” on a daily basis. We hope you will check out the site, share it with your friends, and above all discover the joy that comes from sitting with our Savior.

Week 5: Day 2

2011-02-01T18:35:00.003-05:00

Exercise:
Today was my French lesson and so instead of going to the gym at lunch, I spent time learning our other official language. I am still fighting a headache so I'm not sure whether I will just go to bed or get in a little "Dance Central". I'll let you know what I decide tomorrow.

Eating:
As it's the first of February, I am done my fast of icecream. To celebrate, I ate a mango ice-cream cone for dessert. Boy, do I loooovvveeee icecream. It's hard to stop at just one. Now I remember why I thought it a good idea to fast for the month of January.

Events:
We're supposed to be in for a giant snowstorm starting tonight. The kids are hoping for cancelled buses tomorrow. Can I cancel going into work?

Week 5: Day 1

2011-01-31T18:08:00.003-05:00

Great news! I'm on track for one pound per week. Since I started my improved health & fitness journey I've lost a total of 4.5 pounds.

Exercise:
I've still got a headache today and now I'm wondering if it's left-over migraine or a series of cluster headaches caused by perimenopause. Either way, it totally robs me of clear thinking and energy. I made myself go outside today and took the dog for a walk. The cold air actually felt good and for the time I was outdoors I didn't have a headache. But it's back with a vengeance. It'll be another early night tonight.

Eating:
It's hard to eat when you're in bed all day. :) Hmm, maybe I could start a new diet craze...sleep your way to slimness.

Events:
Not much happening (see above). I could tell you of my dreams but I don't want to bore you all. Please pray that my headaches will lift and I can get back to "normal".