“Exercise: you don’t have time not to”  Unknown

What keeps you from exercise?

You will enjoy the fruit of your labor. How happy you will be! How rich your life!  (Psa. 128:2; NLT)

You are never too old to improve your health. Just remember that! The benefits of exercise have long been touted to many age groups as a way to feel more energetic and youthful. However, what you don’t see on those hard body commercials for fitness clubs or gyms are young and middle-aged people who are overweight and out of shape, nor do you see older adults exercising. That is just plain wrong because the senior group is perhaps the one demographic area that needs exercise the most!

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“Old age is not so bad when you consider the alternative.”  Maurice Chevalier

What do you do to keep looking so young?

The glory of the young is their strength; the gray hair of experience is the splendor of the old.  (Prov. 20:20; NLT)

Get older — who…me? Yes, you! The alternative to getting older is death. So we all fall into the this category of getting older. Being a relatively young person doesn’t mean that the information that follows is irrelevant to you.

Besides a healthy diet, exercise or any type of physical activity is perhaps the most important way to stay healthy. It is been scientifically proven that exercise can prevent disease and greatly slow down some signs of aging. Of course, as you get older, there are more precautions you have to take to stay safe and injury-free.

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“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.”  Carol Welch

How much “movement medicine” do you take in a week?

I will put flesh and muscles on you and cover you with skin. I will put breath into you, and you will come to life. Then you will know that I am the LORD.  (Ezek. 37:6; NLT)

Earlier this month I wrote a DG that pointed to an article that listed several ways to train your brain for peak performance.  One of the ways, surprisingly enough, was exercise.  The author of that article wrote that one study shows that physical activity increases the volume of the brain.  And here we always thought that those folks down at the gym were there to increase the volume of their triceps and biceps.

Well, if that wasn’t enough, I ran across another study today with a headline that shouts, “Men with big muscles cut cancer risk by 40 per cent.”  This startling conclusion emerges from another one of those longitudinal studies like I wrote about just last Monday.  This one tracked the lifestyles of 8,677 men aged between 20 and 82 for more than 20 years.  “The results showed men who regularly worked out with weights and had the highest muscle strength were between 30 and 40 per cent less likely to lose their life to a deadly tumour.”  I’ve included the link to the article as the Link of the Day.

So the evidence that supports the notion that exercise is not an option continues to mount up.  If I may quote Sharon from the chapter on exercise in our book, UNCOMMON Wellness Coaching, “most chronic diseases can be prevented or improved with regular exercise. Exercise is a powerful and accessible form of medicine. Rather than choosing costly drugs and other pharmaceutical remedies, we need to act on the knowledge that exercise can really help to improve health.”

All that should make us think twice the next time we feel like we just don’t have the time to exercise.  Ever been there?

Prayer Power
Father, thank You for this seemingly constant barrage of studies concluding that our bodies were designed to move.  Grant us the grace to follow through and do our part.

Link of the Day
Men with big muscles cut cancer risk by 40 per cent

Blessings on you as you re-evaluate your priorities to build-in some exercise on a daily basis.

“The human brain is a wonderful organ. It starts to work as soon as you are born and doesn’t stop until you get up to deliver a speech.”  George Jessel

 What does wellness have to do with the brain?

Alcohol and prostitution have robbed my people of their brains.  (Hosea 4:11; NLT)

Those DG subscribers who have been with us for a while know that I really enjoy reading and writing about the amazing power of the human brain.  I think part of this is because the brain has been largely misunderstood and underestimated and is a lot like unexplored space in terms of how rapidly modern science is beginning to explore the inner workings.  It is truly one of the most amazing features of our body, and I’m sure we’re not even scratched the surface with our knowledge and new understanding.

All that aside, I’ve been focused on wellness for the last couple of months as Sharon, Randy, and I have labored to put together our UNCOMMON Wellness Coaching e-book.  In fact, some may be wondering if I have “wellness” on my brain?  Well, I confess that I probably have been pretty single minded of late.  Interestingly enough, I ran across a blog post by Jeff Nickles titled “20 Ways To Train Your Brain for Peak Performance.”  In his post (today’s link), Jeff offers a number of interesting ideas for keeping our brain “young,” a topic that is of great interest to me — for obvious reasons. 

I was struck by how many of the 20 ways that Jeff mentioned were congruent with the things we were stressing in our wellness book.  Here’s a short list of overlaps that I found:

• We have a chapter on exercise and Jeff’s way #5 points out that one study shows that physical activity increases the volume of the brain.  See you at the gym tomorrow?
• Another chapter in our book is on rest.  Jeff’s post offers way #4 suggesting that things are clearer and brighter after a good night’s sleep.
• A number of his other ways speak to stress issues that we address in our chapter on stress.  Jeff suggests meditation, positive thinking, reducing TV watching, reminiscing old memories,  et al. as ways to reduce stress and thereby train your brain for peak performance.
• One of his ways even overlaps with our chapter on nutrition as he points out that protein rather than carbohydrates is the better way to feed your brain.

So, it almost looks like we could adopt a subtitle for our book…something like UNCOMMON Wellness Coaching to Train Your Brain for Peak Performance.  Thanks for the idea, Jeff.

Prayer Power
Father, we continue to marvel at Your incredible design for the human body.  Grant us the grace and understanding of how to properly care for such an amazing machine.

Link of the Day
20 Ways To Train Your Brain for Peak Performance

Blessings on you as you outline a regimen of brain training this weekend.

“Good health or bad health is usually a manifestation of a right or wrong lifestyle.”  Richard Possett

What one thing can you do this week to make an improvement in your health?

They have no struggles; their bodies are healthy and strong. (Ps. 73:4; NIV)

Wellness is a “hot” topic nowadays!  We’re hearing about it on the news, at the hair salon, and in the grocery store.  People are seeking to walk in wellness, yet many are unsure of what that even means.  There are also many ideas, thoughts, and opinions about what constitutes wellness and how one should go about obtaining it.  I’ve compiled a few simple steps.

1.  Minimize the use of chemicals when cleaning.  Nothing dangerous or harmful really is needed under your kitchen sink.  When I look there, I see a container of Bon Ami (an all-purpose cleanser without chlorine), a bottle of all-purpose organic cleaner from Bio-Kleen, and a bottle of produce wash manufactured by the same company.  Not only is minimizing household chemicals a healthy thing to do, it also decreases spending in this area…allowing more funds for healthy food.

2.  Eat foods that rot or spoil but eat them before they do.  In other words, eat real food.  I call them God-foods.  Other people refer to them as superfoods.  Most of these foods are found on the outside aisles of the grocery store.  They are fresh, live foods, contrary to processed, packaged foods.  Foods that rot or spoil would include fresh fruits and vegetables, organic, clean meats, eggs, raw milk cheeses, breads without preservatives, raw nuts and seeds.

3.  Become a water drinker.  I know you’ve heard this countless times before, but it bears repeating.  Being a consistent water drinker is one of the very best actions you can take toward walking in wellness.  My experience indicates that being a water drinker doesn’t “just happen”.  One has to be intentional and purposeful about drinking water.  I’ve coached many clients in water drinking.  Once the habit is established, the client is always so thankful.  They begin to feel better and life itself takes on a new sheen.  Aim to drink half of your body weight in ounces of water per day.  Purified or filtered water is best.

4. Avoid the use of artificial sweeteners, chemical additives and trans-fats.  Artificial sweeteners such as aspartame and Sucralose are deadly — literally, and will NEVER contribute to wellness, but they will contribute to ill-health and a decreased quality of life.  Chemical additives such as MSG (monosodium glutamate) will also rob you of health and vitality.  Hydrogenated fats and oils called trans-fats that are found in commercially prepared baked goods and foods such as margarine, cause inflammation in the body and contribute greatly to a decrease in wellness.  Become a label reader and look for the above ingredients.  If you see them on the label, avoid eating that food.  Your body will thank you.

5. Move more.  Need I say more?  There are exceptions such as athletes, construction workers and others doing physical labor, but most of us are far too sedentary.  We move from our beds, to our cars, to our offices (where we sit most of the day), then back in our cars, to our homes (where we sit most of the evening.)  Slight exaggeration, but you get the point.  As with becoming a water drinker, moving more must also be intentional and purposeful.  It won’t just happen.  But when we MAKE it happen, our bodies will greatly reward us.

Prayer Power
Father, we are so grateful for the wisdom that You give to us.  May we apply it to our daily lives, for Your glory.

Link of the Day
UNCOMMON Wellness Coaching — Free e-book

Blessings on you as you purpose to improve one thing in your life.

“When you really think about it, you’ll realize that your health is your responsibility, not your mother’s, not your spouse’s, not your insurance company’s, not the government’s…and not God’s.”  Dr. David Ajibade

How much physical activity is a part of your average day?

Physical exercise has some value, but spiritual exercise is much more important, for it promises a reward in both this life and the next. (1 Tim. 4:8; NLT)

Friday, we were excited to announce our coming e-book and seven-part webinar series on one of our most impassioned topics — wellness!  To review, Dr. Randy Peck, MD (we felt it good to have a doctor along for a wellness series), Sharon (who is a RN), and I have teamed up and will be conducting an interview-style weekly webinar to lead you through the six major factors that determine a person’s wellness.  This first webinar will be an overview of the entire series and is open to all who can attend for no charge whatsoever.  You simply need to be at your computer so you can participate in the roll out.  The big day and time is tomorrow, Wednesday, April 1, at high noon EDT.  Put it on your calendar and reserve the hour.  To register for the webinar, Click Here.

The second major factor to wellness is exercise, or as one of my exercise-phobic friends prefers, “activity.”  I bet you already guessed that one, didn’t you?  Yep, God designed our bodies to move.  Not to sit behind a desk only to go home at night and sit on the couch in front of the resident cyclopes.

Here again, I’m not saying you have to exercise so many times a week for so many minutes doing such and such exercise.  No, I’m just saying move more this week than you did last week.  For some of you, you didn’t move much last week, so a little improvement will be a fantastic breakthrough.  For others of you, the situation is entirely different.  Again, it’s your call to decide how much more is reasonable.  Better a little more that you do consistently, than a lot more that you find excuses to avoid doing.

Bottom line, folks, exercise is not optional!  If you want to get the expert view, check out Sharon’s 10/11/07 DG entitled, “You Knew It Was Coming.”  Don’t let yourself get intimidated, though…just move more this week than you did last.  Pretty simple, isn’t it?

Lest you get spoiled, the third simple factor is a little more challenging than the first two, but I believe when you hear it, you will agree that it is pretty simple as well.  See you on tomorrow.  Oh yes, before you head out for a little exercise, don’t forget to register for tomorrow’s Webinar at the link below.

Prayer Power
Father, we thank You for the ability to move and be active.  We thank You too for the technology that will allow us to share all six of the major wellness factors with all who tune in to our wellness webinar tomorrow.  Bring us those who are eager to learn how to attain wellness.

Link of the Day
Registration link for Wellness Webinar

Blessings on you as you purpose to move a little more today than you did yesterday and also as you register for tomorrow’s Webinar.

“Make fresh (or frozen) vegetables and fruit your culinary best friends.”  Lucy Beale

How are you doing with your New Year’s resolutions of losing weight and getting fit?

Commit your work to the Lord, and then your plans will succeed.  (Prov. 16: 3; NLT)

Well, the month of January is already behind us.  We know that January is often designated as the unofficial weight loss month with many people starting the new year full of determination and commitment to losing weight and getting fit.  Perhaps you too have made some serious changes in how you’re taking care of your body.  How are you doing at staying on track with your goals?

Here are a few tidbits to help you maintain your commitment.  People who keep food diaries lose twice (that’s twice) as much weight as people who don’t.  Keeping a food diary makes you conscious of every bite you put in your mouth.  My most successful clients working on weight loss goals have kept a food diary and then sent their journals to me so that we could discuss them on our coaching calls.

Next, keep your caloric intake above 1200 calories a day.  Eating less than that will put your body into “starvation metabolism,” which will cause your body to increase fat stores.

“Make fresh and frozen vegetables and fruit your culinary best friends.”  Eat at least 3 servings per meal along with 3 ounces of lean meat, fish, poultry, or eggs.  Continue to eat foods that are low-glycemic.  High glycemic foods will increase insulin and cortisol levels causing weight gain, especially around the midsection.

Vary your exercise program.  Do something different each day.  Use a different machine or try something new that you’ve not done before.  If you spend all of your time on the same exercise equipment, you’ll not only get bored, but your body will accommodate to that exercise and your overall conditioning level won’t increase.  Don’t be afraid to push yourself to higher levels.  Even at “my age,” I still get excited when I can lift more weight or run for longer periods of time.

One more thing that will be helpful with your weight loss goals is to avoid high fructose corn syrup and all artificial sweeteners such as aspartame and sucralose.  Stevia and agave nectar are healthy, low-glycemic sweeteners.  Be encouraged as you continue with your health and weight loss goals.

Prayer Power
Father, thank You for Your grace as we purpose to walk in Truth in all areas of our lives.

4 Ways a Food Diary Can Help You Lose Weight

Blessings on you as you stay on track with being the  healthiest you can be.

“The best way to lose weight is to close your mouth…or watch your food – just watch it, don’t eat it.” Edward Koch

How well are you doing with staying active during these winter months?

Because the LORD disciplines those he loves, as a father the son he delights in. (Prov 3:12; NIV)

Our friend Gary enjoys life to the fullest. He embraces all that he does with great gusto! Last summer he was diagnosed with high blood pressure and was prescribed a common hypertensive drug which he began to take. Gary will be the first to confess that he was also carrying around some extra weight. He made the decision to do something about the excess weight and the high blood pressure.

Gary and his wife joined the gym where Jerry and I work out. He started with a rather vigorous routine on the recumbent bike. Due to a serious knee injury that occurred over a year ago, his knee has some residual damage. Gary needed to be cautious about how and what he did to begin his exercise program. But he was diligent. He worked out in the mornings on the bike and then returned at the end of the day with his wife to work on the weight machines. He also made some dietary changes, consumed less food, and “cut way back on the sodas.” (BTW, he didn’t ask for my advice — he probably knows I would have been a little more firm about his dietary choices.)

Gary consistently monitored his blood pressure, and after a few short weeks, his readings were drastically decreased. He was soon able to decrease and then completely stop the medication. His blood pressure remains stable and “textbook.” He hit a few rough patches in December with his exercise, but he’s been back at it for several weeks now.

Jerry and I also have the pleasure of seeing Gary on Sunday mornings at church. There is less and less of him to see each week. He looks strong, healthy, and smaller! He’s dropped several waist sizes and keeps cinching in that belt. He says he still has a number of pounds to lose, but he’s well on his way. Amazing what a little consistency and determination can do. Way to go Gary! We’re all proud of you.

Prayer Power
Father, we thank You that You are always with us, guiding, directing, and protecting us. We thank You for the wisdom and knowledge that You provide for us.

Link of the Day
Low Glycemic Eating

Blessings on you as you remain consistent with what God is calling you to do.

“Research once again confirms that exercise can help heal and prevent neurological disorders.”  Get Active Magazine

How pleased are you with your memory?

The memory of the righteous will be a blessing, but the name of the wicked will rot.  (Prov. 10:7; NIV)

Many people make comments about their memory.  “Oh, my memory is terrible!”  Or, “I can’t remember anything these days.”  Have you heard or even said comments like that yourself?  Or….can’t you remember?

Our readers know how much “brain info” Jerry writes and talks about.  He’s always feeding his brain with information and knowledge and learning more about how our brains work.  Jerry also flexes his muscles at the gym with a daily work-out.  Today’s post is talking about “flexing your brain.”  Exercise boosts brain power and recent research has confirmed that exercise can actually help rewire the brain to work more efficiently to stave off age-related memory loss!   How’s that for incentive to exercise?  Where’s that treadmill?

The Journal of the American Medical Association recently reported on a study done with people 50 years old and older.  The people were divided into two groups: exercisers and non-exercisers.  After 18 months, those who exercised had improved their scores on two key cognitive tests.  One was the Alzheimer’s Disease Assessment Scale and the other was the Clinical Dementia Rating.  Walking was the most common form of exercise in this group.

Another recent study determined that stroke survivors who regularly walked on treadmills significantly improved brain function and their ability to walk normally.  Improvement can occur months and even years after the stroke originally happened.   You’ve heard me say that exercise can benefit our lives in so many ways but improving brain function and memory isn’t usually in the common categories with preventing heart disease, diabetes, high blood pressure and cancer.  So, the next time you wonder what you can do to improve your memory, work up a sweat!

Prayer Power
Lord, we thank You for our brains and how You so intricately designed us.  May we do all that we can do to have the best memory possible.

Link of the Day
Get Fit, Improve Memory?

Blessings on you as you purpose to “feed” your brain with exercise.

“When your value system and corresponding actions become congruent with the call of God on your life, you will become unstoppable!”  Sharon Graham

How does the “rhythm of your life” coincide with your values?

To know wisdom and instruction, To perceive the words of understanding,  (Prov. 1:2; NKJ)

What do you do every day that’s part of your daily routine?  Do you call your children each morning?  Or perhaps you call your parents every evening?  Maybe it’s just a short, “Hi, how are things going?”  Maybe you have a special grandchild that you stay in touch with routinely.

One friend of mine packs lunches every evening for her husband and other family members for the next day.  Another couple who we’ve known for years spends time together each evening in prayer for their friends and family.  It’s like clockwork for them.  Hopefully, you’re flossing and brushing your teeth at least once a day (at least the teeth you want to keep).

Many of you have a daily discipline of spending time with our Heavenly Father, perhaps reading a daily devotional or motivational book along with reading Scripture.  Life develops into a rhythm and for the most part certain actions are performed every day.

May I propose to you that exercise can also be a part of that daily rhythm?  For many of you, it is.  For others, with some effort, it can become that.  Jerry writes a great deal about how our thinking affects our actions and outcomes.  May I challenge our non-exercisers to not think of exercise as something “I have to do!”  Exercise is something we GET to do.  It’s a privilege.  We’re granted only one physical body.  And as the saying goes, “Where are you going to live when your body wears out?”

Having spent time with my mother over Christmas, I again wasn’t able to do my normal exercise routine.  I was so eager to return home and get back to the gym.  My body really missed the exercise.  After a couple of days of once again working out, I realized how much this is a part of me.  It’s part of the rhythm of life.  It’s something I GET to do and my body rewards me by working more efficiently and staying strong.  What can you do to make your body sing with happiness?

Prayer Power
Father, thank You for our amazing physical bodies and all that they can do.  May we seek You for how to give them the best possible care that we can.

Link of the Day
The Benefits of Daily Exercise

Blessings on you as you learn to include exercise into your “Rhythm of Life.”