Category Archives: Fitness & Health

Dealing With an “Ouchie”

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Two things about myself recently startled me: one in December and one February. As much as I hate to admit it, I realized I had some unhealthy attachments. One was physical and one was mental/spiritual.

In December I realized I was looking at a person with only one lens and that lens was dark. It was like I was wearing dark sunglasses every time I saw them or even thought of them. I know this person has positive qualities in them, but I had moved into the place where I could see only the bad. Yes, there was ample evidence that their treatment of me had at times been cruel and unfair, but I also know, through some other behaviors that were positive, that there was goodness. It was not easy for me to admit, but I knew resentment had planted itself within me and it was growing. The final evidence of this was that I realized it was affecting my sleep. Ouch!

The other attachment was physical: sugar and salt! I indulged way too much with all the delicious, sweet goodies that the festivities of Christmas brought, I gave in to the temptations of munching on salty chips throughout those cloudy cold days of January, ate too much at a January retreat. Then came February:  two birthday celebrations, Super Bowl, Valentine’s Day, weekly dinners at Blue Coast Burrito with chips and pineapple salsa. It’s no surprise that I found myself being “hooked” on sugar and salt. Ouch!

The pain of admitting I had some serious problems was rough. However, I knew the consequences that would arrive from not dealing with them soon would be worse. I needed to do some “cleaning up” of these unhealthy attachments – too much sugar and salt and the negative thought patterns I had towards someone who really means a lot to me.

These two attachments I had are distinct. However, they both affect my overall well-being.  One affects my physical well -being, the other affects my relationship with God, myself, and others. Both affect my emotional well-being and mental well-being. I had some choices to make. I had to decide to say “no” to some things which meant saying “yes” to others. What are some of the yes’s and some of the no’s?

  • No to grazing all day.
  • No to two bite size candy bars instead of just one.
  • No to two cookies, one is enough.
  • No to negative thoughts about the one who has mistreated me.
  • No to 10-12 chips. 5-6 really can satisfy.

  • Yes to healthy, low calorie snacks like raw vegetables and fruits in moderation.
  • Yes to drinking more water and herbal teas.
  • Yes to an hour of exercise 5 days a week.
  • Yes to asking God to help me in my weakness.
  • Yes to allowing God to show me how to love the difficult person, forgive them, and see them with eyes of love and not condemnation, which is the way God sees me.

All of these yes’s and no’s are not easy, but, the necessary effort will be worth it. There will be more and more transformation taking place in my soul which means I will have more peace and joy. It also opens the door for me to give away more peace, joy, and grace to others. The transformation may not happen overnight, but it will come. I am seeing it come, and I do not want to go back to where I was. Praise God, I don’t have to.

How about you? What unhealthy attachment or habit prevents you from moving into a deeper place of transformation? Whatever you discover, spend some time asking God to reveal to you how to get free so you can abandon yourself more to God.

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A Step Toward Overcoming Depression

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Mother never actually admitted it, but I knew. I could see it in her eyes, hear it in her voice, and sensed it in my soul. Then, I saw the magazine. She had earmarked articles on depression in her Good House Keeping magazines. You’d never know. She was beautiful, sweet, kind, friendly, and always neat as a pin but she battled times of soul darkness. No one told her how to get through those despondent times. But, God made her, knew what could help, and led her to a place of discovering one of the most beneficial things she could do to elevate her mood.

The discovery my mother made was exercise. Her favorite mode: walking. I truly believe she loved it! Mother didn’t have fancy in home equipment nor a nice gym to frequent. She certainly had no knowledge of the natural endorphins that, when balanced and elevated, could lift her spirits. But, she did have the outdoors, some walking shoes, and a house. She had all she needed. At that time in her life her goal was two-fold: to look good in her cute clothes and keep enjoying sweets.  So she was killing two birds with one stone. She was successful. There came a time in her life, however, when she couldn’t walk outside or ride her indoor bicycle because of physical limitations. What did she do? She walked an hour inside her house. Through watching her, I became a believer in the power of exercise. God uses it over and over in my own life to bring me out of pits of despair.

Our bodies really do need physical activity every day in order for us to function in healthier ways physically, emotionally, and mentally.

If ever there was a time that some kind of daily physical activity is necessary it is now. Most of us would have to admit we are threatened with pangs of sadness, depression, gloom, fear, loneliness and anxiety. It is normal to experience these feelings during something as severe as this worldwide pandemic. However, we don’t want these emotions to overwhelm us. God wants each of us who today are healthy to care for our bodies and souls.

Our bodies and souls are in the need of special care. Since we have extra time on our hands, we can show love and respect to ourselves by taking time to do whatever kind of exercise that daily will get us moving. My husband and I have increased our walking time each day to an hour. It has been a stress buster and a mood lifter.

For those who don’t already have an exercise routine in place, it’s never too late to begin. Just as an experiment, I walked 6 minutes in the house last week and was amazed at the number of steps I was able to get in in that amount of time as I weaved in and out of rooms. It was early in the morning. I was surprised at how much more awake and refreshed I felt at the beginning of the day. I also used that time to speak the names of the people in prayer who I personally know who are fighting for their lives because of COVID-19.

Many people say that their best times of prayer and worship are done on walks. I agree. Somehow a muddled mind can find clarity. Our whole self can find calm. Toxins can be released. Pain can be dulled. Anger can subside. Tears can flow. Thanksgiving starts to spill out. The benefits are endless!

How about you, my friend? Are you taking care of the amazing body God gave you through creating times each day for physical exercise? I hope so. It’s a good daily practice that will help us all better manage the place we’re in where we have no control. It’s never too late to get moving. What will you do today to renew your soul through exercise?

Eight Essentials for Embracing Life

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It’s February. Just last week I took down the last few Christmas decorations in our house. They are the decorations that look both Christmassy and wintery. I love the wreath I always place above the fireplace that has beautiful silver Christmas ornaments that sparkle and shine. Yes, it’s hard to believe it will be back up in less than a year.

As I put the wreath back up in the attic, I know it’s time to say good-bye to 2018. I realize I’m a little slow in this, but it really doesn’t matter. There’s a time table that’s just right for each of us which even includes holiday decorating: the putting up, and the taking down.  I know I’m just now strong enough to embrace the newness that awaits me in 2019. I’m prepared to walk strong again with the essential elements that are needed in order to embrace life with gusto.

What are the needed essentials for embracing the days ahead that breathe life back into me, into you, especially if we happen to be one who feels like the wind has been knocked out of us?

1.     Get alone with God in solitude. This place of stillness allows us to be aware of His presence. In this space we have the opportunity to be more aware of His perfect and unconditional love that is life-giving and life-changing.

2.     Be mindfully grateful throughout the day for blessings that are around us. They are there even when we are in a place of emotional or physical distress. If possible, write them down.

3.     Choose not to focus on failures or misfortunes of the past year that we have caused or that have come through the actions of others. Focus on what has been learned through the struggle and on creating a new vision of what God’s plan is that is good and that brings Him glory.

4.     Spend time with friends and family in community. Make sure time is with those who are life-giving. These are ones with whom you can be your authentic self. It’s a place of love, acceptance, and safety.

5.     Value others. We show how much we value and love one another through being intentional in kind and thoughtful deeds and encouraging words. Even something we may consider being small can have an incredible and significant impact on someone.

6.     Read portions of scripture every day in a way that is transformational. We will know transformation is real when we see ourselves moving to deeper places of worshipping God. We also see it’s real when we observe that our heart is being changed in ways that display more of the character of Jesus.

7.     Care for our physical well-being through getting 7-8 hours of sleep each night, eating healthy meals and snacks, and being active through some type of physical activity 4-5 times a week.

8.     Be on the look-out for small or big opportunities that allow us some whole –hearted adventure.

FitBit for the Soul

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A few years ago my sister asked me if I had a FitBit. I told her I had no idea what one was. She told me it was the rage: her daughters had one as well as most teachers she worked with. She tried to explain it. I thought all it did was track your steps for the day. I figured I didn’t need one since I already incorporate some type of exercise into most of my days. I went out and bought a $10.00 step tracker at Aldi. I never used it. I’ve made it pretty well without any kind of step tracker, up until two weeks ago. I don’t look a gift horse in the mouth when I’m offered something free. So I wasn’t about to turn down a FitBit when it was gifted to me.

A FitBit is quite fascinating. I had no idea it could know so much about me. It knows:

  • The number of steps I take in a day
  • The distance I traverse
  • The calories I burn
  • The type of steps I take: a stroll, vigorous walk, or a run
  • The time I go to bed
  • The hours I sleep
  • The type of sleep I get: restful or restless

This FitBit is designed to make me a healthier “me”. Maybe it could make you a healthier you. However, we have to realize we can look quite good on the outside and be quite ragged looking on the inside. And, that ragged look on the inside matters to God and it should matter to us.

That makes me ponder these questions: Am I living the way God designed me? Am I doing the inward work that moves me more into the place of inward healthy living that brings wholeness?

I know I want to say yes to all of the questions. But, part of living out the yes is understanding there are places in me, and in all of us, that still need working on. It’s so easy to run and hide from these things. These things lurk in the shadows and keep us from living out the full beauty that is in each of us. God’s desire is that we live in the light of His son Jesus. But, to do that we must make sure our hands are open to God as we pray as David did in Psalm 139. He asked God to search his heart, and his thoughts, to show him his grievous ways, and then to lead him in the right path. It takes courage to pray this and really mean it.

The FitBit is not totally accurate on its tracking. That’s a given. But, God is accurate on all things about each of us. He knows those places in each of us that stump us up and keep us from going deeper with Him, deeper within ourselves with helpful self-knowledge, and deeper with family and friends. It takes humility to do this hard work. It’s a peeling off of things that are artificial. It’s a taking off of masks we wear. It is in this place, however, that there is true freedom to become the person God uniquely designed us to be. It’s a place that can make us feel more alive, more settled in our soul. We then can love deeper, care deeper, think deeper, live deeper, experience deeper, search deeper, and long deeper.

 

Most of us struggle saying yes to entering this kind of God work/soul work. It can be brutal but oh the joys! I love what David Benner says: “My identity as a Christian has more to do with becoming than with simply being. And what I have wanted to become has been fully alive and deeply human.” It’s rather risky to start living in this way but it’s a way of living the journey of becoming whole, alive, and deeply human.

11 practical strategies to restore your life

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In all our lives there are times when we become overwhelmed and stressed. We know we need to practice some good self-care, but we may find ourselves feeling guilty for desiring it and then even for doing it. A Christian may even believe it is wrong and selfish. However, I Corinthians 6:19 says that our bodies are the temple of the Holy Spirit. Therefore, I believe there are times in our lives when we must step back and listen to what our body is saying – because it may be saying, “Take care of me.” Self-care also means caring for our mind, soul, and spirit. We need to do things that bring harmony and peace back into our lives instead of continuing in a place that is chaotic and exhausting.

So what are some things we can do that can help us find a place of restoration? These are some of the things I have learned to do when I’ve felt my life spinning out of control. I’ve had to remind myself in just the past few weeks that I need to work hard at being intentional in all of these things yet once again.

  • Find a way to get plenty of rest. It may mean going to bed an hour or two earlier. Some research suggests that the more hours of sleep we can get before midnight, the better.
  • Examine your commitments. See if some are draining too much energy and need to be discontinued. My husband and I did this a few years ago and found it very beneficial to our over-all well being. Much stress was alleviated.
  • Spend quality time with friends that encourage and nourish your soul. Avoid draining relationships. We all know people that “suck all the oxygen out of a room” – don’t give them your quality time.
  • Get a massage.
  • Get outside and enjoy nature.
  • Exercise 30 minutes, 4 or 5 times weekly.
  • Spend daily time reading the Bible, other good devotional books, and pray.
  • Keep a journal, recording any spiritual insights gleaned.
  • Keep a gratitude journal, recording at least three things daily you’re grateful for.
  • Invest time in enjoying hobbies.
  • Enjoy quality time with family.

These practices bring me back to that place of balance, clarity, and joy that my Creator God desires for me. They take effort, but the reward makes it well worth it.