If all we have is Jesus, he’s more than enough.
Hello Friends! Here we are again, well into February. I hope everybody has had a wonderful Valentine and you made the most of it. This is the time we show each others how much we love them. Sometimes however we miss someone just as important and we forget to love ourselves. I want to touch on self wellness and some of the journeys fitness can lead us.
It’s a journey that takes patience first and foremost best said by, Joey Carter from Blackshear. “The most important one word in training and getting our eating and weight in order is patients.” Joey Carter. I agree Joey one hundred percent. The process of getting healthy is scientific…. simply put the numbers work. There is no magic pill or teas that you can take to make you instantly smaller or fitter. It takes discipline, hard work and lots of patients. Patients with yourself and with the process. It takes a routine of healthy eating and a good workout plan to achieve results. This means incorporating the gym into your daily life and keeping a regimented meal plan. There will be days you decide that it’s just too hard but that’s when you dig deeper, give yourself a hug and wait out the storm within. Even superheros need a break from time to time.
During the whole process somewhere along the way sometimes we get unrealistic expectations. This doesn’t happen with everybody but there are those that decide they like the “whole controlling” what they eat and how long they can workout. It becomes a control issue and not part of a healthy lifestyle. Usually it’s a person that has or had aspects in their lives that they can not control and felt week or vulnerable. It affects all age groups, males and females. This is part of the unhealthy lifestyle in the fitness world locally and globally. We see thin models on run ways and athletes with extremely low body fat on covers of magazines and commercials that portray happy and healthy people falsely. There is a difference in “to thin” and a healthy small frame person. We mislabel people. Let me clarify that what I’m talking about are unhealthy people at the moment. You can not compare yourself with a cookie cutter image to be healthy and have well being.
Well being starts from the inside. Change the inside and the outside will follow. The way we feel and how we see ourselves translates to how we treat others. A person that has a healthy self love can love others and finds joy in others becoming happy. The definition to well being is the state of being comfortable, healthy, or happy. There are five dimensions to health and wellness and they are physical, emotional/mental, intellectual, social and spiritual.
The physical and emotional/mental are pretty much self explanatory but I would like to elaborate on the other three dimensions. The intellectual aspect would be in the sense that you are free from illness that invade the brain. A person with intellectual wellness is generally characterized as informed instead of ignorant. The other, social wellness would mean involved with other people and relationships in a positive way that enhances the quality of life for all people involved in the interaction including yourself. Spiritual wellness is your ability to establish a value system and act on the system of beliefs. It’s based on believing that God is faithful and constant. A person fulfilled instead of unfulfilled would be spiritually well. Growing up in a home that put God first, my belief system was established early on and with a conviction that God along was my salvation. This is how I’ve raised my two sons. To walk this life along without God must be a very lonely and a hopeless place. Isaiah 12:2 said’s, “Behold, God is my salvation, I will trust, and will not be afraid; For the Lord God is my strength and song, And he has become my salvation.
My journey into being physically healthy started way before my journey into well being ever took place. In fact I didn’t know that my well being was infracted until well after I understood the dimensions of being healthy. Being healthy and staying healthy is a daily process. Some days you will feel complete and whole, ready to take on the world. Other days you’ll feel tired and vulnerable. This is a normal and expect it. Being able to recognise that your tired and knowing that you need and allowing yourself that rest is healthy and part of a well being.
There is a line in the Snow white movie that the Queen said, “Mirror mirror on the wall, who is the fairest of them all?” Being healthy and having well being does not need a mirror nor does it judge others. It doesn’t look to the past nor does it look to the future. Being truly happy, healthy and having a sense of well being is being happy in the now. Its being happy for those that achieve better and building up one another. Knowing who God is and having hope, peace and love. You don’t have to have everything you want but having what you need, having someone to love and hopefully love you back.
I hope in your journey to health and well being that you find these things as well but more than that I hope you find that at the end of your travels you have no regrets. That you lived.
Building on a solid foundation
Heidi Martell VOLUME 1, ISSUE NO 2 So here we are again! Congratulations to everyone participating in the 30/30 Cardio Challenge. This is a challenge that you make to yourself that for thirty minutes daily you will participate in some form of cardio. This issue starts our series of the major muscle groups and exercise that you can perform for each one.
Today we’ll start with the abdominal muscles, the foundation of our body. We’ll also talk about self doubt and how it keeps us from reaching our goals. We’ll discuss some of the solutions to resolving these issues and positive reinforcement. Finally, I think you’ll like the recipe I choose this week and find it fun to prepare.
The abdominal muscles, like a house should be structurally firm, cracks and faults in a foundation can cause structural damage to a house. Likewise, the weakness or imbalances of our muscles can cause structural damage to other parts of our bodies. Letting small problems go usually turns into doctor visits or worse… hospital visits. Building a firm foundation on solid ground is common sense it would seem but in our “instant gratification” society, we skip the basic work and build high rises on sinking sand. In other words, people want to jump on weights, build muscle, get lean and neglect the underlying issues that aren’t stable enough to sustain the changes to the body.
Abdominals, the foundation of our bodies is made up of four key muscles but the one everyone is concerned with is one long muscle that runs up and down the front of our anatomy. Females tend to carry more adipose fat in the lower abdominals and thighs than do males. I know, It stinks! The reason however is because of child bearing. When we work abdominals, remember we are working all of the abdominal muscle. We can isolate the lower abdominals but every part of the muscle should be exercised for a solid foundation. Each muscle group that is being worked should consist of at least four different exercises for that particular muscle. Your sets and reps can vary according to what your wanting to gain from your training. A good place to start would be four sets of ten to twelve reps per exercise. An example would be to preform the exercise twelve times, rest, perform the exercise twelve more times, rest, repeat this for two more sets. That’s four sets of twelve reps each. Four good exercises that would have low impact on your joints are, crunches on the ball, planks, decline crunches and six inches with hand pumps. When performing these exercises be sure to never use your neck muscles. This is one of the biggest mistakes people tend to make. Always be aware of which muscles you’re working and concentrate on those muscles to insure maximum benefit. All of the exercise I’ve mentioned will be demonstrated on the Facebook page, @itsamatteroftheheart. Always discuss with your doctor before beginning a workout plan.
Going into an unfamiliar place can be very intimidating to many people. The gym is no exception. Each one of us struggles in some form with self doubt on a daily basis. You go into a gym and not only are you worried that your neighbor might see how uncoordinated you are but you may feel you can’t work a simple piece of equipment. These thoughts can keep you from reaching your goals. You may be going into the gym because you’re building up weak muscles. You get on the equipment and determined that you aren’t as strong as you thought you should be and get frustrated. We each can struggle with self doubt. I think that’s a part of life and it’s ok as long as self doubt doesn’t keep us from accomplishing our goals. As Rev. Ron Sweatt said on Sunday, “ God sees you not just as you are but what you could be.” We see ourselves as the sin not the sinner. God doesn’t condemn you but the sin. He loves the sinner. That is why Christ came, to save the sinner. Dear friend see yourself accomplishing your goals, being enough. So what can we do to resolve our fear and self doubt?
Determine the goals that you’re planning on accomplishing. Write out your goals and set a date. If you’re going into a gym, ask the staff if they would walk you through the equipment. You should go to the gym to enhance your life so that you can complete your daily task, not to kill yourself. Remember the negative thoughts you have are only thoughts. They can keep you from reaching your goals if you give those thoughts power. When you go to the gym and become discouraged with something you can’t do, regroup and do something you can do. If you get on a piece of equipment and can’t lift the weight then get hand weights that are lighter and copy the movement. Always give yourself credit for attempting new things and reward yourself when you’ve accomplished your goals.
After you finish a workout, refuel your body with protein or a good BCCA. Our recipe this week calls for ground turkey meat. It makes a great meal or can be used as a recovery snack after your workout. This week’s recipe is one of my boys favorite dishes. I’m sure you’ll love it as well. The video and pictures will be uploaded to the Facebook page, @itsabouttheheart. Also there will be some tutorial videos on workouts for the abdominals. If you’ve missed an article you can hit the contact button on the @itsamatteroftheheart page, to go directly to my wordpress site to find the articles.
Turkey Stuffed Peppers
1 bag sweet peppers
¾ cups shredded pepper jack cheese
¾ cups chopped mushrooms
¼ cup scallions
1 lbs. ground turkey
Salt & Pepper to taste
I start out by searing my sweet peppers but this step is not necessary. I like details and I enjoy serving my guys meals that look appealing. People will tend to try things outside their comfort zone if something looks appealing. Preheat oven to 350 degrees. Mix all ingredients together, stuff peppers and place on a lightly greased baking dish. Cook for 20-25 minutes. I added brown rice, seared cherry tomatoes and stir fry squash for a complete meal.
Baked Spaghetti Squash 1 Spaghetti Squash Salt and pepper to taste Bake the squash halves in a 375-degree F oven in a baking dish with enough water to come ¼ inch up the sides of the squash. Cover …