Fitness Quest

Family Fitness Quest

Our Family fitness Quest is designed to help you live Holy, Healthy and Happy lives by seeking first the Kingdom of God (Mathew 6:33) and treating their bodies as His temple (1 Corinthians 6:19) and loving others as Christ loves us.

This challenge is 21 days long because it takes 21-28 days to form new habits. We want our families to be in the habit of living HOLY, HEALTHY AND HAPPY every day!

Please take the challenge and let us know how you do. A free download is available to help you stay on track.

Welcome to the first day of the Family Fitness Quest!! This is a short 21 day program designed to help families work together to live holy, healthy and happy lives.

1. Today get your family together and have a team meeting!

2. Name your team!

3. Decide on individual and team goals.

4. Have your goals be specific, measureable, and obtainable, sustainable and timely. (For an example have a goal be I am going to stop eating after 8pm every night this week. Verses I am going to lose 100 pounds.)

5. Write down these goals.

6. Create a Family Chart. Set up accountability and rewards.

7. Establish weekly team meetings for the next three weeks.

8. Make sure your meetings are timely so they do not get too overwhelming. (short and sweet)

We have all heard the saying, ”a family that prays together stays together” Let’s take that to a new level!! This year let’s help each other be physically healthy and happy too!

Ecclesiastes 4:12 “Though one may be over powered by another, two can withstand him. And a threefold cord is not easily broken.”


Be fit and be blessed,

Kimberly

Kimberly Ann Mathews

608-487-4879

Kimberly_annswers@yahoo.com

http://faithcenteredfitness.com
To be our best we all need to get enough sleep. Moms, Dads and children all need to get good quality and sufficient quantity of sleep. Many of us recognize sleep deprivation in our children and others, but we fail to see it in ourselves. We feel we are too busy and should push past this need. When one of our family members acts crabby, moody or weird; we often get irritated with them and do not even think about their real physical impairment, sleep deprivation. If someone is sleep deprived they can act similarly to being intoxicated. There are very real physical implications which come from lack of sleep, lack of coordination, lack of reasoning, lack of concentration, increased irritability and increased appetite. People who do not get enough sleep are typically 25 pounds or more over weight. Sleep is an essential part of fitness. In order to reach our goals, we will need to ensure we are getting our sleep.

Ways to get better sleep;

1. Go to bed at the same time every day.

2. Sleep in the same bed every day; avoid falling asleep on the couch.

3. Sleep in a quiet, dark environment; avoid falling asleep in front of the TV or radio.

4. Have a bed time routine, ie. brush teeth, read, pray, sleep.

5. Participate in daily exercise.

6. Avoid sugar and caffeine, especially before bedtime.

7. Eat a balanced diet.

8. Practice thought control. Be able to calm your mind and think about nothing so you can sleep.

Psalm 127:2 “It is vain for you to rise up early, To sit up late, To eat the bread of sorrows; For so He gives His beloved sleep.”

Proverbs 3:24 “When you lie down, you will not be afraid; Yes, you will lie down and your sleep will be sweet.”

Be fit and be blessed,

Kimberly

Comments day 2

HI Kimberly,

Well we had our meeting last night and Team Hoffland set some goals. For me, I'm just wanting to continue doing the 5 things I focused on from 50 days of fitness. Walk everyday, eat enough vegetables, eat 3 fruits a day, drink 2 quarts of water each day and do your stretching/strengthening DVD 20 min segment a few times a week. My husband began training last month and so this month he wants to run 20 miles a week and he is aiming for a certain pace. My oldest daughter, 18 has been running when she can, but last night we all encouraged her to say she would run 3 days a week. That will be important for her because she has a new job starting up later this month and that will change her casual morning routine. So a goal will remind her to do the right thing. My son, 17, needs a upper body strengthening routine and his dad/coach has encouraged him to get started but I think the timing of setting fitness goals last night will keep him accountable. He also is starting a running training program this month. My third child, 15 has been gradually becoming more of an indoor girl as the winter months have settled in. So back outside everyday is one of her goals and then she needs to consistently do some therapy exercises for her wrist and so she made that one of her goals. My two youngest, 14 and 8 love to be outside and so they will continue that routine of just playing hard and having fun. But I thought it was interesting timing that in my 8 yr olds science curriculum yesterday she learned about 3 types of exercises (aerobic, strengthening, and flexibility) and was encouraged to do one type each day, so she made that as a fitness goal and she asked if she could run to her room and put that on her calendar 🙂 What a girl!

As a family we set a goal to do some type of group physical activity once a week and to try a new healthy food once a week.

Anyway we had a fun meeting and we look forward to your emails of encouragement. This will give us another thing to dialogue about as a family. Thanks.

Barbara

Great!!!! Wonderful ideas! Thanks Barbara! For upper body exercises; push ups, pull ups and dips are a great east way to get started.

Thank you for sharing! Kimberly


Stress is something that can undermine our wellness goals. How do you and your family deal with stress? We all handle it differently. In order to stay on track in our lives we have to handle stress and not let it handle us. It is inevitable, something will not go our way today; our brother’s will use our tooth brush, our sister‘s will tell on us, our Dad’s will be late and our Mom’s will have too much to do. Each family, each person will always have things come up that have the potential to steal our joy. We each also have the power inside of us to stay joyful and peaceful no matter what life throws our way. We have Jesus!!! I heard Joyce Myer say, “Don’t go to the phone go to the throne!” Brilliant! Today and each day forward let’s practice good ways to handle our stress instead of being reactionary. When we are reactionary the stress builds a simple;” picked up the wrong tooth brush” can turn into a major family brawl. If we are busy fighting stress instead of handling it through Jesus we will lose track of our wellness goals. Today and each day forward rest in your stress!!

Here are some ways to cast your cares, please share how you and your family rest in stress;

1. Call on Jesus. Say a quick prayer ask for His help! Then exhale and accept His help.

2. Count to ten.

3. Remove yourself from the situation.

4. Meditate and pray daily.

5. Read the Bible daily.

6. Take good care of your physical body. (the better you feel the easier it is to deal with stress)

7. Go for a run! Physical exercise is a great way to release stress.

1 Peter 5:7 “Casting all your cares upon Him, for He cares for you.”

Philippians 4:11 “ Not that I speak in regard to need, for I have learned in whatever state I am, to be content;”

Be fit and be blessed,

Kimberly

http://faithcenteredfitness.com

608-487-4879

Kimberly_annswers@yahoo.com






Comments day 3

On Tuesday night , on the way back from Milwaukee and our vacation, I had
a discussion with my husband about how I want to lose weight in the next
several months and I outlined some of the changes I wanted to make. I
asked for his help in attaining my goal. He was all for my plans and
promised to be supportive.
When I came home after work Wednesday evening, my husband greeted me with
a plate of cheese and crackers. a glass of wine, and shrimp cocktail and I
saw the table set for a nice dinner. At first, I felt angry that he was
derailing my plans on the first day but then I realized he was just showing
his love and care for me. Thank goodness I realized this before I snapped
at him about it! While having extra snacks before dinner was one of the
things we had talked about cutting out, I felt that I could not acknowledge
the effort he had taken to make a nice dinner and work towards a nice
evening at home. I did eat some of the snacks and limited my portions at
dinner and felt that having a loving husband who puts forth extra effort is
better than shedding a few pounds.

We will have some more discussions to see if I can direct his caring into
activities like taking a walk after work rather than eating appetizers!

Linda Haywood Olson

It is easy to lose your joy if you are not having fun. When we lose our joy and lack fun we are more likely to give up our goals. We say things to our selves like,” what’s the point? This just sucks! I am fine my old way.” Inside your heart, you made a decision to push forward to a new goal; you know your old way is not OK. Enjoy your journey! When we persevere we are happier. When you are tempted to give up, call on Jesus and ask Him to help you enjoy your quest.

Happiness and joy are essential for true fitness. Much of this is attitude and some of it is action. You are in charge of both of these!

Proverbs 16:3 “Commit your works toward the Lord and your thoughts will be established.”

John 10:10 “The thief does not come except to steal, and to kill, and to destroy. I have come that they may have life, and that they may have it more abundantly.”

Proverbs 16:20 “He who heeds the word wisely will find good. And whoever trusts in the Lord, Happy is he.”

Today and each day forward work on your happiness. First, trust Jesus! Plan on fun! Enjoy what you have to do and do something you want to do! Recreation is a way for us to re-create ourselves. It is a way for us to reward ourselves and a way for us to enjoy each other. I believe we should all participate in at least one fun activity everyday!! During our Family Fitness Quest try having one fun family activity everyday! Keep it simple so it is doable. Tell jokes at dinner, play cards, listen to music or dance in the living room. What does your family do to keep the spirit of joy in the house? How does your family recreate? Today be joyful and happy!

Be fit and be blessed,

Kimberly

http://faithcenteredfitness.com
Good Morning
I hope you are on track so far with this Quest. Keep pressing toward the mark no matter how many times you slip and you will get there!!

Today we are making the shift to exercise! Plan a fun family exercise activity if you can!

Be fit and be blessed,

Kimberly

608-487-4879

kimberly_annswers@yahoo.com

http://faithcenteredfitness.com

Family Fitness Quest - Day 6

Tomorrow is the end of week one. Plan a brief accountability and encouraging meeting with your family. Focus on the things you did right and how you were able to do so. Identify the things that hindered your goals and determine how to overcome those hindrances. Help each other come up with solutions. Pray with and for each other. Establish you plan for next week.

Exercise; did you and your family plan on exercising more for your Family Fitness Quest? How are you doing? Many people start off great and slowly fall back into old familiar patterns. Motivation is a key component in maintaining a fitness program. Why do you want to exercise more? The benefits of a regular exercise program include, feeling better, sleeping better, less aches and pains, a sense of empowerment, more energy, better able to perform at sports, increased metabolism, increased strength, increased endurance, increased flexibility and range of motion, increased balance plus an increase in positive thinking. The benefits of regular exercise are tremendous! Many of us are called to the couch, the computer or the fridge and we get right on it. When we feel the call to exercise we can come up with excuses. I am too tired, I don’t have time, I don’t feel like finding my exercise clothes; these are excuses and the more we overcome our excuses and press on the better we feel. We all have the power to overcome excuses, we do it every day we force ourselves to go to work, school or clean our rooms. Today try a fun family exercise. Go to the gym, go sledding, go skiing, take a walk, play soccer chose something that you all can participate in and be moving! You will all have a fun time and you will derive the benefits of exercising.

1 Timothy 4:8 “For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come.”

Be fit and be blessed,

Kimberly
Today is the day for our first check in meeting. Make sure your meeting stays solution oriented. Concentrate on what can be done from here. Prayer is a powerful way to start and end your meetings.

1 Thessalonians 5:11 “Therefore comfort each other and edify one another, just as you also are doing.”

Exercise profits a body! There are three main types of exercise that we need to get in weekly to achieve optimal results in our bodies. Endurancecardiovascular training, strength training and flexibility training are all very important. Many of us skimp on one or all of these, it is important to participate in all three types. Today we will focus on endurancecardiovascular training.

Endurance cardiovascular training is when you work at an elevated heart rate for a prolonged period of time. Walking, running, cross-country skiing, bicycling, dancing and rowing are all examples of this type of training. It is also referred to as aerobic conditioning. The minimum amount of aerobic conditioning recommended by the American Heart Association is 20-30 minutes 3-5 times a week. It is best if you can get this at one time, but everything counts. If you only have 5 minutes on the hour then do what you can. If you cannot do 20 minutes in a row, start with what you can do and work up. Increase your level of exercise by 10% a week until you have reached your goal. You will be amazed at how quickly you can get stronger and how much better you will feel.

1 Thessalonians 4:4 “That each of you should know how to possess his own vessel in sanctification and honor.”

Many of us take our children to sports practice and sit around while they exercise. Try getting in your exercise while you are waiting. What are some of your family’s ideas on how to help us get our cardiovascular training in each day?

Be fit and be blessed,

Kimberly
Where does my strength come from?

My strength comes from the Lord, creator of heaven and earth!

We need strength! We need it in our bodies, our minds and our hearts. Life is full of ups and downs, health and sickness. Regardless of what is going on in our lives; Let’s call on the Lord to give us strength.

When we exercise we can build our muscle strength. It is important to have good muscle strength so our bodies can support our skeletal systems, our internal organs and our basil metabolisms. If we lack strength we lose the energy we need to do the physical things we like to do. Many parents would love to chase their children around the water park, play soccer with them or rough house in the living room but, lack the energy to do so. As we get older we lose 10 pounds of muscle every decade after age 40, without an adequate exercise program. Strength training just one time per week produces measureable results, three times per week can be optimal. We can increase our physical strength through weight training, floor exercises, or simply just squeezing our muscles. Children need to be careful lifting weights because there bones are still bendable. We all need to pay attention to our strength. As part of our Family Fitness Quest let’s make sure we are working on our strength.

2 Samuel 22:33 “God is my strength and power, And He makes my way perfect.”

Be fit and be blessed,

Kimberly

Comments

Our family meeting is scheduled for tomorrow night. I'll let you know how it goes. I'm under the weather today so it should be an interesting day. Kinda hard to be sick when I have a household of people around. It is also challenging to do right things when I don't feel good. Hopefully tomorrow I will feel better.

Barbara

Hi - You are so right on with all your comments about exercise, Kim! I can so easily talk myself out of exercising, yet if I am honest about what I am replacing it with in terms of benefit to my health and welfare, usually the replacement doesn't begin to equal the benefits of exercising. In fact, this is the first time today I have the chance to do any exercising (7pm), but I am determined to do my walking video - two miles in 20 minutes. It is worth it.

I see you are presenting at the women's brunch on Saturday - See you there. Jane
Flexibility is a type of exercise that many of us ignore. I ignored it for years while I was a champion athlete. I am convinced I could have been faster if I would have made flexibility a priority. Most of us do not think of stretching as being worth our time. We would prefer an extra few minutes running or lifting weights. Stretching increases the mobility around our joints allowing, full range of motion. In order to get the maximum benefit of a movement we need to have full range of motion!! If we ignore our flexibility our bodies become less effective. When we look at the elderly population it is easy to see the effects of limited range of motion. Many people in their Golden Years can not reach above their heads or take a full stride. This lack of flexibility contributes to chronic back pain, making sleep very difficult. Flexibility training is a very important part of our exercise routine.

We can get flexibility training into every day. It is easy and can be done while we are watching television, listening to music or sitting is a chair. I stretch while I listen to message filled Christian music; this not only increases my flexibility it increase my peace. When we stretch it is important to hold our stretches for 8-30 seconds. While doing this concentrate on your breathing, as you exhale get gently deeper into your stretch with out bouncing. Stretching will help the overall success of your Family Fitness Quest.

Hebrews 11:6 “But without faith it is impossible to please Him, for he who comes to God must believe that He is , and that He is a rewarded of those who diligently seek Him.”

Be fit and be blessed,
Kimberly
In our quest to live a holy, healthy, happy life we have first concentrated on His love for us by reading His word and praying daily and fellowshipping. We aliened our fitness goals. We have overcome obstacles by getting enough sleep, resting in stress, recreating and exercising daily. How are you and your family doing so far?

Today in our effort to have a healthy, fit body, let’s concentrate on drinking enough water. The average person needs to drink about 64 oz of water a day. That is eight, eight ounce glasses. Many of us have known this since we were kids. It is easier for me to get my water in if I drink three 20 ounce bottles a day. A gulp is about an ounce. What ever way works for you, do it! Many people mistake their thrust for hunger and over eat, especially after starting an exercise program. We often drink soda, coffee, juice or flavored water. These choices are not water; your body needs plain old water!! I used to think I didn’t like water. I had to force myself to drink 20 gulps three times a day. Eventually I came to crave it. If I go back to my old way of thinking, I go back to not drinking enough water. When we are hydrated we think clearer, feel better, have less aches and pains and are less likely to over eat. To meet our fitness goals, we need to take optimal care of ourselves. That includes drinking enough water!

Ezekiel 31:4 “ The waters made him great, the deep set him up on high with her rivers running round about his plants, and sent out her little rivers unto all the trees of the field.” KJV

Be fit and be blessed,
Kimberly

(The exact amounts of water vary and you can drink to much water. 64oz of water is a general guideline for people in good health)

Comments;

When my son was little and he started hockey, they needed a lot of help from the parents. I learned to skate along with my son - he rapidly became a good skater and because I was so afraid of falling, I only became a marginal skater but it was a lot of fun. Even though I never was a great skater, my son was proud to have me out there with him. (That may not have been so had he been a little older!) However, I still enjoy skating, even in a limited capacity. When I go to the skating rink I see all of these parents sitting and watching and I think of the missed opportunities for family fun and exercise. It also appears that there is a lot of gossiping going on in the huddled groups, which is really counterproductive all the way around.

Linda Haywood Olson

Case in point: The walking tape I have been using, uses two pound weights for a portion of the walking routine. That doesn't seem like much, but I continue to do what the program does. This afternoon I had to shovel our driveway ( a double one) plus the road by the mailbox where the plow dumps all the road stuff. I could definitely feel the difference between this shoveling and the times before the exercise program. Thank you, Lord, for the lesson. Now, even though I don't feel like it, I will turn on the video and get to my walking. It has also become very obvious to me that now that I have started, I need to make this a commitment from here on in. Use it or lose it, I am thinking, and I do not want to lose any more strength and stamina. Thanks for the constant encouragement. Jane
Staying well hydrated is important to help us reach our wellness goals. So is eating good quality nutrition. In today’s’ world eating fast food is a regular occurrence. Many of our families cannot remember the last time they had a home cooked, family sit down meal. Eating, on the go, we consume more fat, preservatives and carbohydrates. As a result even our children are developing typically adult onset diseases such as type II diabetes, high blood pressure and high cholesterol.

Try to eat well balanced nutrition. Eat foods that are natural. Avoid High fructose corn syrup and hydrogenated fats. Be a label reader, try to consume things that have seven ingredients or less and you can recognize the contents. Eat things your Great Grandmother would recognize. When you eat, try to eat slowly. Chew your food thoroughly. Avoid gluttony, eat what you need.

Meal time is also a good family time. Try to eat at least one meal together a day. This is a great way to connect with each other and practice good manners. Life is short; don’t be in such a rush that you miss good nutrition and great conversations with the ones you love!

Leviticus22:7 “And when the sun is down, he shall be clean, and shall afterward eat of the holy things; because it is his food.”

Be fit and be blessed,

Kimberly
Nutrition is a very important way to take care of our physical bodies. Fruit is a delicious way to get our essential nutrition. Generally each of us should eat 2-3 serving of fruit a day. A serving size of fruit is about the size of a tennis ball. I keep it simple; I consider a piece of fruit a serving size. (A banana, an apple, an orange) Fresh fruit has the most nutrients, followed by frozen then canned. If you eat canned fruit, rinse off the juice it’s in. Many of my clients successfully get in their fruit by making it a priority in the morning. Others leave three pieces of fruit out on their desks and commit to finishing them by the end of the day. Remember the old saying, “an apple a day keeps the Doctor away.”? There is some truth in that! Today take good care of your body by eating some fruit.

Galatians5:22-23 “But the fruit of the Spirit is love, joy, peace, longsuffering, kindness, goodness faithfulness, gentleness, self-control. Against such there is no law.”

Be fit and be blessed,
Kimberly
We are getting there! Even if you have only been reading the emails consistently and not doing them you are still most likely thinking a little holier and healthier then before. Life style changes are a process. Keep on keeping on! Do not look back. Concentrate on what you can do today, what you can do from this moment on! Tomorrow is our next scheduled family meeting. How is your team doing?

Luke 10:62 “But Jesus said to him, “ No one, having put his hand to the plow and looking back is fit for the kingdom of God.”

Today, let’s continue to concentrate on our nutrition. Vegetables provide us many essential nutrients! Many people tell me, “I don’t like vegetables.” So what! Eat them anyway! Some people drink vegetable juice instead. Many juices have been super heated and processed and are not as good for you as fresh vegetables. Fresh is best, then frozen followed by canned. The average person needs 5-7 servings of vegetables a day. A serving size is ½ cup cooked or full cup raw. This may seem like a lot of veggies, but when you get used to eating that many it can become very natural. Personally, I consume 4-5 servings at lunch. I put a frozen bag of veggies in the microwave, spice them up, add a bit of fat (I love to add cheese), and a bit of lean protein (left over’s from dinner the night before work great) And I have a wonderfully nutritious lunch that keeps me satisfied for 3-4 hours and took me less then 10minutes to prepare. (six of those were spent waiting on the microwave) Whatever way works for you, eat your vegetables! You will notice how wonderful your body feels.

How does your family make sure they are eating their veggies?

Be fit and be blessed,
Kimberly
Today is scheduled for a family meeting. Our final family meetings are scheduled for next week. How is your family doing? Have you been praying for each other? Have you been helping each other succeed?

Many of us fail on diet and exercise programs because we feel we need to take care of others more than our selves. Have you made known to each other the things that help you stay on track? An example of this would be telling your children that for the first 15 minutes after you get home you will check in with them and talk briefly, but then it is your 45 minute exercise time in which you need to be left alone. A simple way to achieve success in your fitness quest is to let your support system know exactly what you need from them.

Romans 14:15 “Yet if your brother is grieved because of your food, you are no longer walking in love. Do not destroy with food the one for whom Christ died.”

Romans 14:21 “It is good neither to eat meat nor drink wine nor do anything by which your brother stumbles or is offended or is made weak.”

Be fit and be blessed,
Kimberly
Friends and family can be a very helpful support system. Our greatest support comes from the Lord! As we press toward our goals let us call on His strength, and believe in faith that He will supply all our needs, no matter how bleak things may seem, or how many times we have failed. Have faith without doubting. Overcome wishy/washy by constantly trusting Him! If our goals are Godly ones, He will support us. Continually look to Him for forgiveness and strength. He is our perfect support system loving and guiding us 24/7.

1 Timothy 2:8 “I desire therefore that the men pray everywhere, lifting up holy hands, without wrath and doubting.”

Nutritionally, in addition to feeding on His word, drinking water, eating fruits and vegetables, consume adequate amounts of protein. The average person needs 3-4 servings of protein a day. Protein helps us build and maintain our muscle. We need muscle!!! A serving size of lean protein is the size of your hand. If your protein comes from red meat, a serving size is about the same as your palm. Eggs, chicken breasts, fish are all good sources of protein. Today and each day forward let’s eat a well balanced diet, which includes protein.

Be fit and be blessed,

Kimberly

COMMENTS: Thank you for these, please keep them coming. We are stronger when we all work together. Eccl.4:12 " ....A THREEFOLD CORD IS NOT QUICKLY BROKEN."

Rod and I have committed to trying one new recipe a week to jar us from the
routine. (I will admit - some we like and will repeat and other recipes go
in the trash!) Rod and I shop at Festival Foods, either in Eau Claire on
our way back from the lake, or in Onalaska. They have wonderful produce
that's fresh and nicely displayed. They also have tip sheets with recipes
and "how to" select, store, prepare. Rod and I try to select at least one
vegetable or fruit that is out of the ordinary for us, so that we try
different things and expand our horizons. This week asparagus is on sale
and Rod and I love that, even though it's not new for us. Plus, I bought
their fresh stir fry vegetable combination and that's what we had last
night with some left over chicken. They also have a lot of fresh herbs
that help give dishes a little extra zing.
With stir fry you have to watch the sodium so try to use low sodium soy
sauce and watch the amount of oil used when cooking. You can use less oil
and add water at the end - it steams the vegetables to doneness rather than
frying them. Festival also has a "Nuval" system that scores each item
nutritionally. Other grocery stores are jumping on the "healthy/fitness"
theme and have similar programs. Because of the wide variety available at
these stores - it's easy to find fresh vegetables that are fun to make and
eat.

Linda Haywood Olson

I explained to the kids about how we all need to eat more fruit and vegetables. So for lunch today my 8 yr old got everyone going with her enthusiasm to do the right thing. I was measuring out lettuce salads for everyone and thinking if they have a 1 cup salad that would be good. She says make mine 2 cups. Well then two more of my kids said they'd try 2 cups too. Well the big salad was a little much for my youngest but the others had their 2 cups. Thanks for encouraging us to do the right thing.

I'm struggling to get back on track after being sick last week. It is amazing how quickly we can fall out a good habit. I need to get a walk in today, I'm planning on doing that at 4pm. Pray that I can make it happen. Your fit bit today is perfect for my situation.
We have implemented many things in the past two weeks trying to live a more holy, healthy and happy life style. First, we set our minds on God and His word. We chose our wellness goals accordingly. We started taking better care of our health by getting healthful amounts of sleep, rest, recreation and exercise. We also have focused on getting good quality nutrition by drinking water, eating natural foods, fruits, vegetables and proteins. Today let’s look at starches.

Whole grains, bread, rice, pasta, corn, potatoes; these are all sources of starch, or complex carbohydrates. The diabetic exchange program recommends the average person gets three servings of starch a day. A serving size is a full cup, just a cup. I recommend measuring a cup out for a while so you will eventually be able to eyeball it. (Children and adults vary on exact amounts of all nutrition. My pyramid.gov is a good resource for your exact recommended nutrition.) Many people love their “Carbs”. Complex carbohydrates are processed in our bodies as a sugar and are a good source of energy. If we eat too much of them they are stored as fat! A well balanced diet includes starch, just not too much!

1 Corinthians 3:17 “If anyone defiles the temple of God, God will destroy him. For the temple of God is holy, which temple you are.”NKJ

Be fit and be blessed,

Kimberly

Comments;

Well, we had our team meeting last night and we reread all of last weeks fitness emails from Kimberly. We realized that most of us are doing ok most of the time with our individual goals, but we all agreed to keep praying for each other . As far as the nutrition ideas that were in the emails we realized that we are way short on getting in our vegetables. So we are going to try some things to help that. Ben decided he could add carrots to his lunch and he doesn't have a problem with salads. All the kids but one agreed that we could have more salads. I kept reading Kimberly's line from the email about not liking vegetables: " So what! Eat them anyway!" So our plan as a family is to eat healthier, I'm sure we will notice the difference.

Thanks Kimberly for helping us learn and do what is right.
Water, fruit, vegetables, protein, and complex carbohydrates are the nutritional basics that we have talked about so far. Today we will continue with dairy and fat. The average person needs two servings of dairy a day. Dairy is a good source of calcium and vitamin D. A serving size is a full cup. Low fat yogurt and skim milk are good sources of dairy. Ice cream is a dairy too, but it is really high in sugar and fat. Cheese is also considered dairy, but again has such a high fat content it can also be considered fat. Good news, our bodies need fat too! The average person needs to consume three servings of fat a day. A serving size of fat is about the size of a golf ball or the size of CD disk. Our brains need some fat to think. Try to eat natural fats such as real butter. Stay away from hydrogenated fats. Salad dressings and heavy cream sauces are fats. Our bodies need well balanced nutrition. This includes dairy and fat. If we eat well, we are honoring our temples. If we eat trash, we our treating our selves like a trash can.

Let’s treat our bodies as His temple not our trash can!

Psalm 34:14 “Depart from evil and do good; Seek peace and pursue it.”

Be fit and be blessed,

Kimberly

****To get your exact nutritional guidelines consult a Registered Dietician. ********

COMMENTS;

Good morning praying friends- Would you please pray for me? My hives are back even with me taking histamines!! I can't stand ingesting "stuff" like that, but I would be a mess without them. I am told by an allergist that nobody knows what causes hives, the causes could be anything. Therefore all he suggested was histamines. I am going to go back on the regimen a different allergist said to eliminate what he said were causing the hives. This means no dairy, no wheat, no eggs, no peanuts. I am bummed. On the bright side - my diet will be lean meats, fruits and vegetables and may help me lose a few pounds. Psychologically I don't like not knowing what is the cause. Please pray for me. Thanks so much. Jane
Today we are wrapping up nutrition with treats and cheats. Most of us enjoy eating things like ice cream, cookies, candy and chips. We enjoy cappuccinos on our way to work and a plate of cheese and crackers before dinner. These simple pleasures pack a lot of calories.

There are 3500 calories in a pound. In order to maintain a stable weight the average 150 pound middle aged person needs to consume between 1500-2000 calories a day, depending on activity level. If they consume 2500-3000 calories a day they will gain 1-2 pounds a week. Most of the time, gaining or losing weight is a simple math equation. Calories consumed need to be equal or less then calories burned, to maintain or lose weight. We can exchange foods. If we decide we are going to have a 300 calorie candy bar (once in a while) we can avoid our starch calories for that day. We can also decide to work out for an hour to burn off that candy bar. When we balance our intake and output we can manage our weight even if we cheat once in a while.

When we decide to have cheats, try to stop at a predetermined amount and budget the calories in, just as you would budget your bank account. We often think of a treat as a food item. Reward yourself with treats that are not food like a bubble bath, a baseball game, listening to music, or a phone call to a friend.

Parents we lead the way for our children. Be a good example and they will follow suite!

3 John 1:4 “I have no greater joy than to hear that my children walk in truth”

Be fit and be blessed,

Kimberly

Jane, I will be praying for you. You are wise to look for the good in this -fruits, vegetables, and lean meat.

As a family with 4 teenagers we are finding it harder and harder to get that family meal in. This time of the year is especially hard. Today I plan to serve our family meal at 4:30pm so that 6 of us 7 can sit down together before 2 have to leave the house at 5 and the rest of us shortly thereafter. Last night the goal was to eat at 5:35, but the food wasn't done until 6pm so 2 missed the meal because of a meeting. And the tough thing is these are things the kids need to be at. We'll keep trying, but it is challenging. We are really trying to count our healthy food servings and are learning a lot about what we naturally do and where we need to make changes. It has been a good and fun family adventure to pursue healthiness. Thanks. Barbara
In order to achieve our goals, we have to be focused. Focus is difficult during turmoil. Many of us have turmoil in our homes. When we are at home our worse behavior can come out. Many of us hear how well behaved our children are from their teachers, coaches and other parents. Yet at home, yelling, screaming, temper tantrums and disobedience. Why is this? Why are wives attentive and kind to their friends and judgmental with their husbands? How come husbands can spend hours talking sports with their buddies and struggle with an intimate conversation with their wives? We act a certain way at work, school with our church friends. At home we can be so exhausted from putting on the act that the flood gates of frustration open up and we let it all out. We over eat, indulge in screen time and ignore our loved ones. Does your family act differently outside the home then at home?

To be kind, loving, supportive people all the time, not just acting, we need to walk with Jesus 24/7. When we focus on His word and His peace we can truly feel peace regardless of where we are or what we are doing. This will help us keep our homes a supportive atmosphere. We will be better able to achieve our goals if our homes are a safe, nurturing place.

John 14:27 “Peace I leave with you, my peace I give to you; not as the world gives do I give to you. Let not your heart be troubled, neither let it be afraid.”

Be fit and be blessed,

Kimberly
Keep our homes safe. We can thrive when we are safe. Our homes should be as free from temptation as possible. This means if one member of our family cannot eat sweets then we keep sweets out of our home. If one member of our family struggles with alcohol, keep alcohol out of our home. As family members we need to support each other. We all have different goals for our fitness quests. Is your home a supportive atmosphere so all family members can reach their goals?

As a Mom I used to think I should keep treats around for the kids, the problem was I consumed the most treats. I became miserable because of my weight gain and my family suffered because I was suffering. I took my temptations out of the house. I am happier not dealing with the constant temptation. My children have learned to enjoy healthful food choices. When I slip and bring in tempting foods, they ask me, “Mom, why did you do that? We don’t need it!” I feel blessed knowing my children support me in my wellness journey.

Isaiah 32:18 "My people will dwell in a peaceful habitation. In secure dwellings, and in quiet resting places.”

Be fit and be blessed,

Kimberly
Congratulations!! We have made it through 21 days of being dedicated to Family Fitness! It takes 21-28 days to formulate new habits. Hopefully we have a few new healthy habits established. Just like bathing, these healthful habits won’t last unless we continue to practice them. Living a healthy, God centered lifestyle will help us live happily and empowered to better achieve our goals. Today have a Family meeting, review and set new goals accordingly. Let’s review:

Live Holy.

Deuteronomy 6:5 “You shall love the Lord God with all your heart, with all your soul and with all your strength.”

Mathew 6:33 “But seek first the kingdom of God and His righteousness, and all these things shall be added to you.”

Take time to pray and read scripture daily.

Live Healthy.

1 Corinthians 6:19 “Or do you not know that your body is the temple of the Holy Spirit who is in you, whom you have from God, and you are not your own?”

Sleep, rest in stress, recreate, exercise, drink water, and eat a healthful diet of natural foods, plentiful in fruits, veggies and lean meats.

Live Happy.

Psalm 144:15 “Happy are the people who are in such a state; Happy are the people whose God is the Lord!”

John 13:34 “A new commandment I give to you, that you love one another; as I have loved you that you also love one another.”

Create a wonderful Home atmosphere where your family can thrive.

I hope you have enjoyed our Family Fitness Quest. This is our launching point!! Let’s continue on supporting each other in holy, healthy, happy lives.

Be fit and be blessed,

Kimberly