1 Corinthians 6:19-20 "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; you were bought at a price. Therefore honor God with your bodies."
Earlier this year, our student ministry was going through a purity series. We were teaching our students the importance of guarding their hearts and their minds. It's so easy to get caught up in the things we see on TV - to think that it's all about how we look, what we own, how big our house is, how fast we can run, etc. And the truth of the matter is - we were designed for SO much more than that. When I was reading these two verses, a light bulb came on - my body is a temple. As a follower of Christ, the Holy Spirit lives in me. Wow. How often do I treat my body poorly - filling it with food that is unhealthy for me, eating to excess, or not eating enough. How diligent am I about working it out and keeping it strong so that I can continue to minister to those whom God has called me to, without feeling too tired or worn down to do so. My body is a temple - not just my mind and my heart, but all of it. What one change can you make this week to begin treating your body as the temple God designed it to be?
Monday, September 30, 2013
Wednesday, September 25, 2013
The Compound Effect: Small Choices Matter
This month, I'm reading The Compound Effect by Darren Hardy. If you haven't read it before, I highly recommend it! He gives a great example of how seemingly small choices in life really do matter. This morning, I'd like to share that example with you. I'm only giving a summary... you'll have to read the book for the whole picture :)
To best understand the compound effect, let's take three friends who all grew up together. Let's assume they all live in the same neighborhood, with very similar sensibilities. Each makes around the same amount of money per year, all are married, all of average health and body weight.
Friend #1 - Larry, keeps doing what he's always done
Friend #2 - Scott, starts making small, seemingly inconsequential, positive changes. He begins reading 10 pages of a good book per day and listening to 30 minutes of something inspirational on his way to work. He also cuts 125 calories from his diet each week (maybe a cup of cereal less or trading soda for seltzer).
Friend #3 - Brad - recently bought a new big screen TV to watch more of his favorite programs. He's been trying out some of the decadent recipes he's seen on the Food Network and he added one soda per week to his diet.
At the end of 5 months, no perceivable differences exist among the three friends. At the end of ten months, we still can't see any noticeable changes, but at the end of two years, we start seeing really measurable, visible differences, and by month 31, the change is startling. Brad is fat while Scott is trim. By simply cutting 125 calories a day, in 31-months, Scott has lost 33 pounds!
31 months = 940 days
940 days x 125 calories = 117,500 calories
117,500 calories / 3,500 calories per pound = 33.5 pounds!
Brad ate only 125 more calories per day, and he now weighs 67 pounds more than Scott. That extra food makes him sluggish at night. He wakes up a little groggy, which makes him cranky. The crankiness and sleep-deprivation begin to impact his work performance. By the end of the day, his energy level is way down. This makes him reach for more comfort food (stress has a way of doing that!). This lack of energy also makes him less likely to take walks with his wife like he used to - he just doesn't feel like it. With fewer shared activities and an absence of fresh air and exercise, Brad's not getting the endorphin release that used to make him feel so upbeat and enthusiastic. As he gains weight, he feels less self-confident. You see how this compounds?
But the differences are more significant than that. Scott has now invested almost 1,000 hours reading good books and listening to inspirational audios. By putting this knowledge into practice, he's earned a promotion and a raise. Best of all, his marriage is thriving! And Larry? He's pretty much in exactly the same spot, except now he's a little more bitter about it.
The crazy thing about the compound effect is that it is simple! It's a small ripple effect. The great thing is, we can make small changes each day that will have positive ripple effects on our lives. A 10-minute walk, passing up that soda at lunch, reading a short devotional each morning, switching the station to positive, uplifting music. These seemingly small and insignificant actions over time will lead to significant, substantial results!
What's one thing you can start or stop doing this week that could benefit you?
Monday, September 23, 2013
Bible Verse of the Week
Philippians 4:6-7 "Do not be anxious about anything, but in every situation, 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."
These were the verses I repeated to myself over and over again while we were preparing our daughter for the surgery that she didn't end up needing (refer to last week's verse for an update on her). I knew that there was nothing that I could do - it was completely in God's hands. I had to trust that our surgeon and his team would do their best and that The Master Surgeon (God) would care for and repair my baby girl. Was that easy to do? Absolutely not!
When we're reading these verse, I think it's super-important to distinguish what Paul means by "anxious". You see, worry and anxiety are very different than concern and excitement. Being concerned about something and making plans to address those concerns (like retirement, saving for a new car, etc.) is not the same as anxiety. Anxiety and worry occur when our concerns become all-consuming and debilitating. It puts the focus on me instead of on God, and it oftentimes robs us of the joy of life's experiences (like when I'm so worried about how I look or how my house looks that I'm robbed of the joy and the rest of the fellowship of the friends who have come to see me).
So how do we stop worrying? Paul's prescription is this: be thankful, pray, and let God replace the worry with peace! We can be confident that God will always provide what is best for us (not necessarily what WE think is best for us, but what HE knows is best for us... remember, we can't always see the big picture!). I'm so thankful that He is in control!
These were the verses I repeated to myself over and over again while we were preparing our daughter for the surgery that she didn't end up needing (refer to last week's verse for an update on her). I knew that there was nothing that I could do - it was completely in God's hands. I had to trust that our surgeon and his team would do their best and that The Master Surgeon (God) would care for and repair my baby girl. Was that easy to do? Absolutely not!
When we're reading these verse, I think it's super-important to distinguish what Paul means by "anxious". You see, worry and anxiety are very different than concern and excitement. Being concerned about something and making plans to address those concerns (like retirement, saving for a new car, etc.) is not the same as anxiety. Anxiety and worry occur when our concerns become all-consuming and debilitating. It puts the focus on me instead of on God, and it oftentimes robs us of the joy of life's experiences (like when I'm so worried about how I look or how my house looks that I'm robbed of the joy and the rest of the fellowship of the friends who have come to see me).
So how do we stop worrying? Paul's prescription is this: be thankful, pray, and let God replace the worry with peace! We can be confident that God will always provide what is best for us (not necessarily what WE think is best for us, but what HE knows is best for us... remember, we can't always see the big picture!). I'm so thankful that He is in control!
Saturday, September 21, 2013
Zero - 60 Workout
Need a quick and effective workout when you're on-the-go? Try this:
10 Burpees
20 Squats
30 Alternating Lunges
40 Crunches
50 Jumping Jacks
60-Second Plank Hold
Rest 60 Seconds
Repeat 3 times and end with stretching.
10 Burpees
20 Squats
30 Alternating Lunges
40 Crunches
50 Jumping Jacks
60-Second Plank Hold
Rest 60 Seconds
Repeat 3 times and end with stretching.
Friday, September 20, 2013
Chicken Tacos with Beans and Quinoa
I love this quick, healthy, low-calorie, filling recipe from the TurboFire workout series!
Ingredients:
Two 6-oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked
2 1/2 cups of quinoa cooked
Directions:
1. Assemble chicken taco ingredients on tortillas.
2. Top with avocado slices.
3. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper.
Yields: 4 servings
Wednesday, September 18, 2013
Why Superfoods?
The term superfood is thrown around to describe a host of foods - but what is a superfood really? How do I know if a food meets the criteria for a superfood? The answer: there's actually no legal definition of a superfood.
If you Google superfood, the first definition you see is "a nutrient-rich food considered to be especially beneficial for health and well-being." Additionally, the Macmillan dictionary defines superfoods as those that are "considered to be beneficial to your health and that may even help some medical conditions." Superfoods are often known to have high amounts of phytochemicals (chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients). These phytochemicals are usually found in the coloring agent of whole foods, such as fruits and vegetables. In fact, just about every brightly colored fruit and vegetable fits the category of a superfood, as do nuts, beans, seeds and aromatic and brightly colored herbs and spices.
So what are some superfoods you should add to your diet? Here's a quick rundown of a few of my favorites:
1 - Tomatoes: They contain high amounts of potassium, fiber, and vitamin C, as well as lycopene, an antioxidant rarely found in other foods, which could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol.
2 - Pumpkin: Carotenoids, which lower the risk of cancer and lower the rate of heart disease, set pumpkin apart. It's also high in fiber and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E.
3 - Avocados: This creamy fruit is packed with fiber and protein. It also contains oleic acid, a compound in its healthy monounsaturated fat, may trigger your body to actually quiet hunger.
4 - Black beans: These are full of heart-healthy fiber, antioxidants, and energy-boosting iron. Additionally, one cup of black beans packs 15 grams of protein and none of the artery-clogging saturated fat found in some meats.
5 - Blueberries: Known for their anti-aging benefits, these berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
6 - Broccoli: This cruciferous vegetable contains phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.
7 - Oats: They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Additionally, they are a rich source of magnesium which works to regulate blood-sugar levels and may reduce the risk of type 2 diabetes.
8 - Salmon: This delicious fish is a rich source of selenium, which helps prevent cell damage, and several B vitamins. It also contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk.
9 - Kale: These leaves contain a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. It is believed that the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.
10 - Pears: The skin of just one pear packs 15% of your daily recommended amount of fiber.
11 - Grapefruit: A surprisingly good source of protein. There's a compound in grapefruits that can lower insulin, a fat-storage hormone, and that can lead to weight loss.
12 - Oranges: Just one orange provides almost 100 percent of the vitamin C we need daily. Vitamin C acts as an antioxidant and prevents premature aging by protecting the body from free radicals.
13 - Green Tea: the main superhero here is EGCG, a powerful phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
14 - Walnuts: These nuts have particularly high content of alpha-linoleic acid and phytochemicals, especially in their 'skin' both of which, along with fiber and minerals such as calcium, magnesium and potassium, contribute to their healthy effect.
And last but not least... my favorite...
15 - Dark Chocolate: Packed with antioxidants, dark chocolate has also been shown to lower blood pressure... just remember to eat this one in moderation!
1 - Tomatoes: They contain high amounts of potassium, fiber, and vitamin C, as well as lycopene, an antioxidant rarely found in other foods, which could protect the skin against harmful UV rays, prevent certain cancers, and lower cholesterol.
2 - Pumpkin: Carotenoids, which lower the risk of cancer and lower the rate of heart disease, set pumpkin apart. It's also high in fiber and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E.
3 - Avocados: This creamy fruit is packed with fiber and protein. It also contains oleic acid, a compound in its healthy monounsaturated fat, may trigger your body to actually quiet hunger.
4 - Black beans: These are full of heart-healthy fiber, antioxidants, and energy-boosting iron. Additionally, one cup of black beans packs 15 grams of protein and none of the artery-clogging saturated fat found in some meats.
5 - Blueberries: Known for their anti-aging benefits, these berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
6 - Broccoli: This cruciferous vegetable contains phytonutrients that may suppress the growth of tumors and reduce cancer risk. One cup will supply you with your daily dose of immunity-boosting vitamin C and a large percentage of folic acid.
7 - Oats: They contain a special type of fiber that helps to lower cholesterol and prevent heart disease. Additionally, they are a rich source of magnesium which works to regulate blood-sugar levels and may reduce the risk of type 2 diabetes.
8 - Salmon: This delicious fish is a rich source of selenium, which helps prevent cell damage, and several B vitamins. It also contains omega-3 fatty acids, which the body cannot produce by itself. These fatty acids reduce inflammation, improve circulation, increase the ratio of good to bad cholesterol, and may slash cancer risk.
9 - Kale: These leaves contain a type of phytonutrient that appears to lessen the occurrence of a wide variety of cancers, including breast and ovarian. It is believed that the phytonutrients in kale trigger the liver to produce enzymes that neutralize potentially cancer-causing substances.
10 - Pears: The skin of just one pear packs 15% of your daily recommended amount of fiber.
11 - Grapefruit: A surprisingly good source of protein. There's a compound in grapefruits that can lower insulin, a fat-storage hormone, and that can lead to weight loss.
12 - Oranges: Just one orange provides almost 100 percent of the vitamin C we need daily. Vitamin C acts as an antioxidant and prevents premature aging by protecting the body from free radicals.
13 - Green Tea: the main superhero here is EGCG, a powerful phytochemical that slows irregular cell growth, which could potentially help prevent the growth of some cancers.
14 - Walnuts: These nuts have particularly high content of alpha-linoleic acid and phytochemicals, especially in their 'skin' both of which, along with fiber and minerals such as calcium, magnesium and potassium, contribute to their healthy effect.
And last but not least... my favorite...
15 - Dark Chocolate: Packed with antioxidants, dark chocolate has also been shown to lower blood pressure... just remember to eat this one in moderation!
Monday, September 16, 2013
Bible Verse of the Week
Ephesians 3:20-21 "Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen."
This verse held so true for my family this week. My 2-month old daughter was recently diagnosed with a diaphragmatic hernia. We were told that she needed surgery and needed it sooner than later. Well, our doctor came and got us 5 minutes after the surgery started and told us that he felt like our prayers had been answered. Long story short, what two different surgeons thought was a herniated or a weakened diaphragm was actually a much smaller area that was vacant of muscle. If you are like me, that doesn't seem any better, but the spot where the muscle is missing is very small, and our doctor expects the muscles around it to grow and fill the vacant space. He has told us that the current condition is asymptomatic, so we will schedule a few more exams to monitor her progress over the next 18 months, but are likely in the clear. No surgery!!
When my husband would pray for healing for our daughter, I was skeptical. The morning of her surgery, I asked the Lord to forgive my skepticism and to do whatever He thought was best. The Lord did immeasurably more than I ever could have imagined, and we were so blessed by His grace! Is there an area of your life where you are doubting God? Is there something that you need to turn over to His hands? He may not answer the way we would always like, but He is God, and He is Good, and He is able to do more than we could ever imagine!
This verse held so true for my family this week. My 2-month old daughter was recently diagnosed with a diaphragmatic hernia. We were told that she needed surgery and needed it sooner than later. Well, our doctor came and got us 5 minutes after the surgery started and told us that he felt like our prayers had been answered. Long story short, what two different surgeons thought was a herniated or a weakened diaphragm was actually a much smaller area that was vacant of muscle. If you are like me, that doesn't seem any better, but the spot where the muscle is missing is very small, and our doctor expects the muscles around it to grow and fill the vacant space. He has told us that the current condition is asymptomatic, so we will schedule a few more exams to monitor her progress over the next 18 months, but are likely in the clear. No surgery!!
When my husband would pray for healing for our daughter, I was skeptical. The morning of her surgery, I asked the Lord to forgive my skepticism and to do whatever He thought was best. The Lord did immeasurably more than I ever could have imagined, and we were so blessed by His grace! Is there an area of your life where you are doubting God? Is there something that you need to turn over to His hands? He may not answer the way we would always like, but He is God, and He is Good, and He is able to do more than we could ever imagine!
Friday, September 13, 2013
25-Minute Indoor Cardio Routine
For those of us who live in the South, if we don’t make it outdoors for our morning run, we may not get the chance to do something outdoors for the day. Here’s a quick, 25-minute cardio circuit that you can do in the comfort of your living room.
1 minute jump-rope in place (you don't have to have a rope)
1 minute high knees (run in place with high knees)
1 minute jumping jacks
1 minute front kicks
1 minute jumping jacks
1 minute run in place
1 minute jump-rope in place
1 minute butt kicks (run in place but kicking your butt with your foot)
1 minute rest
Repeat
This is 8 minutes cardio, 1 minute rest. I usually do it 3 times for a 25-minute cardio workout.
1 minute jump-rope in place (you don't have to have a rope)
1 minute high knees (run in place with high knees)
1 minute jumping jacks
1 minute front kicks
1 minute jumping jacks
1 minute run in place
1 minute jump-rope in place
1 minute butt kicks (run in place but kicking your butt with your foot)
1 minute rest
Repeat
This is 8 minutes cardio, 1 minute rest. I usually do it 3 times for a 25-minute cardio workout.
Wednesday, September 11, 2013
Workout Safety 101
So you've found a workout you LOVE and you're starting to improve your overall health - AWESOME! Pushing your body to the limit is exhilarating... but can also be dangerous if you're not being cautious about your safety.
SPEED & SAFETY. CARDIO & CONTROL. These should ALWAYS go together!
Proper form when performing your workout is critical to preventing injury. Oftentimes, in the heat of a difficult workout, we are just trying to make it through rather than focusing on getting our form right.
Just like toddlers who want to run, but their little legs get going faster than their body can keep up and they fall, we too can also get ahead of ourselves!
For the routine exerciser, NOTHING IS WORTH RISKING AN INJURY!
Safety should always take priority over performance. Here are a few tips to help avoid injury:
1 - Start Small.
When beginning a new program, gradually build up in your workouts - you DON'T have to jump in full speed. It's ok to go slow and modify at first - it takes time to develop the right muscles to be able to withstand the entire workout.
2 - Cross Train.
Different workouts use different muscles. For the best results and to give your muscles time to repair, you don't want to do the same workout day after day. Not only does cross training prevent overuse injury, but it will make you a better athlete overall.
3 - Strength Train.
The stronger your muscles, the more they will be able to do - whether you're trying to get through a tough cardio workout or lift more. Never get so wrapped up in cardio that you lose sight of muscle strength! (Plus, muscles will continue to burn even more calories throughout the day!)
4 - Wear the Right Shoes.
Your feet take a huge beating when you exercise, which is why it is important to find the right shoes. Wearing the wrong shoes for too long can cause pain, discomfort and injury. The right shoes are meant to keep your feet stable in their most natural position. Shoes that are too small can cause your feet to cramp, which may cause you to unconsciously compensate elsewhere (like run or jump on the sides of your feet to take the pressure off of your toes that are being squeezed). Shoes that are too big can cause you to lose stability in your ankles, making it hard to turn quickly or do any side to side movement.
The best way to find your appropriate shoe is to have yourself fitted in a local shoe store. Luke's Locker and Run On are two of my favorites!
5 - Hydrate!
If you want to have a great workout, drink plenty of water before, during and after. Besides oxygen, there is nothing else that your body needs more than water. Dehydration can happen quickly and has damaging effects on the body. Make sure to drink a glass of water at least 15 minutes before a workout and continue to drink it during your workout and for the rest of the day!
Monday, September 9, 2013
Bible Verse of the Week
1 Corinthians 9:24-27 "Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified."
I just love these verses that Paul wrote to the church at Corinth. Athletes undergo grueling discipline and must have self-control in order to win their events. If athletes can do this for an earthly reward that they can't take with them when they die, how much more so should we as servants of Jesus Christ work to be disciplined and self-controlled? For unlike the athletic crown, our victor’s crown will affect us forever and ever. Hearing Jesus say “Well done!” is no small matter. Think about that for just a moment. Only what we do for Jesus Christ will last... forever and ever and ever. Forever is a long time. And we only have a limited number of days to invest in eternity. In what areas of your life do you need to exercise self-control and discipline? What is one change that you can make today?
I just love these verses that Paul wrote to the church at Corinth. Athletes undergo grueling discipline and must have self-control in order to win their events. If athletes can do this for an earthly reward that they can't take with them when they die, how much more so should we as servants of Jesus Christ work to be disciplined and self-controlled? For unlike the athletic crown, our victor’s crown will affect us forever and ever. Hearing Jesus say “Well done!” is no small matter. Think about that for just a moment. Only what we do for Jesus Christ will last... forever and ever and ever. Forever is a long time. And we only have a limited number of days to invest in eternity. In what areas of your life do you need to exercise self-control and discipline? What is one change that you can make today?
Friday, September 6, 2013
On-The-Go Workout
Need a quick and effective workout when you're on-the-go? Try this quick 5-10-15-20 workout:
1. 5 Burpees
2. 10 Pushups
3. 15 Sit-Ups
4. 20 Squats
Repeat 5-10 times for a great calorie burn!
1. 5 Burpees
2. 10 Pushups
3. 15 Sit-Ups
4. 20 Squats
Repeat 5-10 times for a great calorie burn!
Thursday, September 5, 2013
Results & Recovery Formula
Proper post-workout nutrition is a crucial element in how quickly and completely your body recovers, benefits from, and adapts to exercise. P90X Results and Recovery Formula combines the exact nutrients you need, in a ratio of four parts carbs to one part protein, to ensure speedy muscle repair after tough workouts.
P90X Results and Recovery Formula is specifically formulated to give you the nutritional support you need for exercise like P90X, P90X2, Insanity, Asylum, and TurboFire. Extensive scientific research has shown that there is a 60-minute window of opportunity right after exercise when muscle cells are primed to repair, rebuild, and adapt from a workout. P90X Results and Recovery Formula is designed to take advantage of this interval, fueling your muscles with the exact nutrients they need to reap the greatest benefit.
Wednesday, September 4, 2013
Why Recovery is Important
Did you know that sore, swollen feeling you get in your muscles after a tough workout isn’t all that bad? In fact, muscle inflammation after a tough workout is actually a gift! That achy feeling is the body’s way of telling us that it’s time to chill out and let it heal so that it can make us stronger.
Inflammation is Good?
Most of us hear the word inflammation and think of ice packs and sprained ankles. That’s one part of inflammation, but did you know that inflammation is also your body’s way of telling you to slow down and let it heal so that it can make you stronger? The trick is finding the right balance – you need enough inflammation to make your body fitter and stronger and help it recover, but not so much that it slows down your body’s natural repair process.
How Does Inflammation Work?
Inflammation works by expanding the blood vessels leading to the injured area and sealing off the blood vessels leading away from the injured area. The body then sends in an extra dose of cytokines and white blood cells, which work to repair and rebuild the injured muscles and ligaments. This process occurs each time your body is working to rid itself of any injury or illness.
Microtraumas
Oftentimes, you won’t even notice the inflammation that happens after a workout. After an intense workout, you’ll have a varying degree of microtraumas (small injuries) to the body that trigger the release of cytokines and rebuilding of the soft tissues to be even stronger. This is what leads to improved strength and fitness! An added bonus: as you get stronger, your body’s ability to repair itself increases, which means faster recovery times.
The Challenge
The challenge is: knowing your limits. It’s important to be aware of your most vulnerable spots and know how to protect them. Recurring muscles soreness that is of a chronic level should be reviewed by a doctor, trainer, or physical therapist.
So What Happens If I Overdo It?
Let’s say you decide you REALLY want great abs, and instead of following Tony Horton’s instructions to do the P90X Ab Ripper X CD every-other-day, you do it every day. Here’s what could happen – after the first day, your abs are tired and it hurts to laugh. Your body begins to repair and rebuild the muscles. But if you do the DVD again too soon, you add more swelling to the already inflamed area, and eventually your body can’t keep up! Excessive inflammation like this can be serious – for example, excessive inflammation in the lungs can lead to asthma, and in the intestines can lead to colitis.
Finding the Balance
The end-goal is to establish a careful balance of exercise and recovery. For example, if you’re training for a marathon, it’s a good idea to swap one or two of your workouts with something like swimming or cycling to give your muscles a break. Resting doesn’t have to mean sitting on the couch, it just means training opposing muscles on different days.
The Best Anti-Inflammatory Foods
Additionally, your diet can play a role in how fast your body recovers. Research suggests that the best supplements to reduce inflammation contain fish oil with combined amounts of EPA and DHA greater than 600 mg per capsule. Tuna, salmon, carrots, and dark leafy greens also contain antioxidants that can fight inflammation.
Need help finding a workout program that will help boost your results? No matter where you are in your fitness journey, I'm here to help you reach your fitness and fat loss goals. Email me today to get started on a fitness program that will quickly and permanently transform your body.
Inflammation is Good?
Most of us hear the word inflammation and think of ice packs and sprained ankles. That’s one part of inflammation, but did you know that inflammation is also your body’s way of telling you to slow down and let it heal so that it can make you stronger? The trick is finding the right balance – you need enough inflammation to make your body fitter and stronger and help it recover, but not so much that it slows down your body’s natural repair process.
How Does Inflammation Work?
Inflammation works by expanding the blood vessels leading to the injured area and sealing off the blood vessels leading away from the injured area. The body then sends in an extra dose of cytokines and white blood cells, which work to repair and rebuild the injured muscles and ligaments. This process occurs each time your body is working to rid itself of any injury or illness.
Microtraumas
Oftentimes, you won’t even notice the inflammation that happens after a workout. After an intense workout, you’ll have a varying degree of microtraumas (small injuries) to the body that trigger the release of cytokines and rebuilding of the soft tissues to be even stronger. This is what leads to improved strength and fitness! An added bonus: as you get stronger, your body’s ability to repair itself increases, which means faster recovery times.
The Challenge
The challenge is: knowing your limits. It’s important to be aware of your most vulnerable spots and know how to protect them. Recurring muscles soreness that is of a chronic level should be reviewed by a doctor, trainer, or physical therapist.
So What Happens If I Overdo It?
Let’s say you decide you REALLY want great abs, and instead of following Tony Horton’s instructions to do the P90X Ab Ripper X CD every-other-day, you do it every day. Here’s what could happen – after the first day, your abs are tired and it hurts to laugh. Your body begins to repair and rebuild the muscles. But if you do the DVD again too soon, you add more swelling to the already inflamed area, and eventually your body can’t keep up! Excessive inflammation like this can be serious – for example, excessive inflammation in the lungs can lead to asthma, and in the intestines can lead to colitis.
Finding the Balance
The end-goal is to establish a careful balance of exercise and recovery. For example, if you’re training for a marathon, it’s a good idea to swap one or two of your workouts with something like swimming or cycling to give your muscles a break. Resting doesn’t have to mean sitting on the couch, it just means training opposing muscles on different days.
The Best Anti-Inflammatory Foods
Additionally, your diet can play a role in how fast your body recovers. Research suggests that the best supplements to reduce inflammation contain fish oil with combined amounts of EPA and DHA greater than 600 mg per capsule. Tuna, salmon, carrots, and dark leafy greens also contain antioxidants that can fight inflammation.
Need help finding a workout program that will help boost your results? No matter where you are in your fitness journey, I'm here to help you reach your fitness and fat loss goals. Email me today to get started on a fitness program that will quickly and permanently transform your body.
Monday, September 2, 2013
Bible Verse of the Week
Philippians 2:12 "Therefore, my dear friends, as you have always obeyed—not only in my presence, but now much more in my absence—continue to work out your salvation with fear and trembling..."
"During a physical 'workout', you exercise to develop your body, not to get a body. When you 'work out' a puzzle, you already have all the pieces – your task is to put them together. Farmers 'work' the land, not to get land, but to develop what they already have." When you become a follower of Jesus Christ, He gives you new life, but you still have a responsibility to make sure that you are intentionally growing closer to God. The more you do that, the more of that new life you experience. You have a responsibility to actively follow Christ and grow in the salvation that He has given to you. Over the last few weeks, have you been working out your salvation with fear and trembling? How can you do more of that today?
"During a physical 'workout', you exercise to develop your body, not to get a body. When you 'work out' a puzzle, you already have all the pieces – your task is to put them together. Farmers 'work' the land, not to get land, but to develop what they already have." When you become a follower of Jesus Christ, He gives you new life, but you still have a responsibility to make sure that you are intentionally growing closer to God. The more you do that, the more of that new life you experience. You have a responsibility to actively follow Christ and grow in the salvation that He has given to you. Over the last few weeks, have you been working out your salvation with fear and trembling? How can you do more of that today?
Subscribe to:
Posts (Atom)