Walking to wait sounds like a contradiction, but it really does makes
sense. Walking for your health and waiting on God can happen
simultaneously. What I am talking about it establishing a walking
routine and including some of your personal time with God during your
walks.
If your routine is indoors on a treadmill, you can turn of the TV and
even listen to inspirational music in order to drown out any distracting
sounds if necessary, and talk to your Lord and wait on his response as
you are burning off a couple-hundred calories. Where when walking
outside in nature, you can concentrate on the beauty of God's creations
and listen to the soothing sounds of birds singing, water streaming, and
the wind blowing fall leaves off of their branches.
Waiting on God to answer you with his small-still voice while you are
spending your quiet-walking time with him is an extremely rewarding
practice in many ways. Your Heavenly Father wants to be involved in
every aspect of your life, including the your fitness regime. He is your
Creator and knows everything about you, even more than you do. He knows
what it takes to get your body fit and healthy in order to do what he
has designed it for, what he has designed you for. So why not seek his
input? After all, he is your designer, and your creator, as well as the
lover of your soul.
Talk to God, seek his face, wait on his answers and burn some
calories while you are at it!
Fall
Fitness Tips
Angela
J. Perez
Interval training can be a huge benefit for those with busy
lifestyles and a need for a little more in their routine. It can
help you blast through a plateau as well as increase endurance and
burn excess body fat faster than a 'normal' aerobic routine. This
month we will present two different interval training suggestions.
They are geared for indoor/at home training, but can be converted
to an outdoor program as well. One thing to remember, is when you
go back into the walking phases after the sprints, you need to in
the walking phase until your heart rate slows down a bit (in other
words, it no longer feels like your heart is beating out of your
chest) and you can breathe normally again.
Please note: Interval training is intense and should not be
done without approval from your doctor and a complete
cardiovascular physical. These are 20 minute programs, shorten
them as you wish, according to your fitness level and your time.
If you want more than a 20 minute aerobic-interval workout, try
doing the first 20 minute session in the a.m. and the second
session in the p.m., rather than doing more than 20 minutes at a
time. For a more intense session, go faster and harder, but always
staying within your limitations.
Treadmill Interval Training: After doing a 10 minute warm-up,
walk for three minutes-then jog for 15 seconds-then sprint for 15
seconds. After your 15- second sprint, ease back into walking for
another three minutes. Do this for a total of 20 minutes, or less,
and listen to your body. If the sprinting is too much, skip it and
jog for 30 seconds-you can work into adding the sprint later.
Stairs Interval Training: After doing a 10 minute warm- up,
walk up and down your stairs at a normal and steady pace for four
minutes-then jog up and down the stairs (carefully) for 20
seconds-then go into a sprint up and down the stairs for 10
seconds. Repeat for a total of 20 minutes.
1 1/2 pounds chicken, skinned, de-boned and cut into pieces
1 can green beans (or fresh)
1 can stewed tomatoes (or two fresh tomatoes, sliced)
1/4 head cabbage, cut up
1 cup peas, frozen
2 stalks celery, chopped
1/2 yellow onion, peeled and diced
2 cups chicken broth-skim the fat
2 cups water
2 TB cornstarch
Season to taste with basil, garlic, salt and pepper
Instructions: Lightly brown chicken in frying pan with
non-fat cooking spray. Season with garlic and pepper. While
chicken is cooking, put all remaining ingredients (except
tomatoes) in 5-qt. Dutch oven or large stock pot, adding more
garlic and pepper to taste. Cook on high until it starts to
boil, then reduce heat and simmer. While simmering, add chicken
after it is browned. In a small bowl, mix cornstarch and 1/4 cup
water until smooth. Turn heat under stew to high, stir in
cornstarch mixture and tomatoes, and stir until boiling. When
chicken is cooked thoroughly (white with no pink) and tomatoes
are tender but not mushy, stew is done. Total cooking time is
approximately 45-60 minutes.
Submit your recipes to Fit4Jesus, and if it's healthy, you
just might see it on our website or highlighted in our
newsletter.
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Fit4Jesus Tote Bag. Tote your workout gear to the park or the
gym and Get Fit4Jesus wit this tote. Front: Fit4Jesus Build Your
FAITH and Your MUSCLES and Watch BOTH Get Stronger!
Back:www.Fit4Jesus.com. Product Information: Our 100% cotton
canvas tote bags have plenty of room to carry everything you
need when you are on the go. They include a bottom gusset and
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We appreciate your support, and your suggestions for new logo
designs!
Here in our monthly newsletter you will find a review of a book on
fitness, health, nutrition, Christianity or something along those
lines. Please feel free to submit your own book reviews to the
editor. With this issue we have wrote up a review of:
Ready, Set, Go! Synergy Fitness For Time Crunched Adults,
2nd Edition by Phil Campbell, M.S., M.A., FACHE
This is an fantastic book to grab if you are wanting a change
in the same old hum drum routine! This book has 341
pages--complete with bibliography, glossary, and an index. This
step-by-step manual is fully illustrated and shows you how to lose
excess body fat, build muscle and increase your metabolism with
short, intense workout programs. It includes strategic fitness
plans including five levels of fitness from beginner to pro.
Knowledge is power. One thing I like about this book is
the explanations the author offers, not only does he give you the
how's, but the why's behind the how's as well. For instance, he
explains the three types of muscle fibers in order to help you
understand your muscles and how they work as well as what they
need in order to work to their full potential. He also stresses
the importance of protein intake, as well as the importance of
water, and getting your proper rest.
HGH (Human Growth Hormone) is all over the news today (and in
your inbox!). Get this pill, or that pill. The anti-aging wonder
pill that increases muscle, cuts fat, and more. This synthetic
form of the HGH is not only very expensive, but unnecessary as
well. Your body is the temple of the Holy Spirit and you don't
need to be cramming it with synthetic hormone pills when you have
the God-given ability to make them yourselves. This book shows you
how to naturally release your HGH with exercise. Safely.
Naturally.
A scripture to help you focus on Christian life. Meditate and pray
on this verse in the Bible and see how it applies to you and your
life or how you should apply it. Ask the Lord for revelation and
understanding on the scriptures and he will grant your request.
Wait and hope for and expect the Lord; be brave and of good
courage and let your heart be stout and enduring. Yes, wait for
and hope for and expect the Lord. Psalm 27:14 AMP
Expect the Lord to help in your time of need and be brave and
enduring during the waiting period. All of that can be difficult
at times. Expecting God to help? Isn't it rude to expect him to
help? No! That is what he wants. We are always telling God,
"don't worry, I'll do it myself." He wants to help, he
want to take the worries from you. He is here so that you don't
have to do it by yourself. Being brave and enduring while we are
trying to wait patiently isn't always either, I know. We need to
draw our strength from the Holy Spirit. Busy yourself with doing
the work of the Lord while you are bravely expecting the Lord to
answer. To help.
What are you expecting the Lord to do for you today? Are you
drawing your strength from the Holy Spirit? What does this
scripture mean for you?
A
Call4Submissions
We are always looking for articles, recipes, photographs,
suggestions, book reviews, and new ideas for the Fit4Jesus
newsletter and website. Please feel free to submit yours to the
editor by following the link below.
Please feel free to forward this publication in whole by
email.
Copyright 2003 Fit4Jesus. Juneau, Alaska USA. All Rights
Reserved. No part of this newsletter may be copied or reprinted
without the express written permission of the editor. Please
contact the editor for reprint requests.
A scripture to help you focus on Christian life. Meditate and pray
on this verse in the Bible and see how it applies to you and your
life or how you should apply it. Ask the Lord for revelation and
understanding on the scriptures and he will grant your request.
