Exercise at Work

Exercise at Work

I don’t feel right getting up from my desk on the hour. What else can I do to get exercise into my regular day?

You can easily add more exercise into your daily life by doing simple things. Take the stairs instead of the elevator. Park your car in the back of the parking lot (provided there is not a safety issue). Sit on a stability ball instead of a chair. March in place when you are standing in line. Practice core strengthening by pushing your back against the back of your chair. You can also work on your core through breathing, inhale through your nose, fill up your lungs. Exhale through your mouth and say “haaa,” at the same time pull your tummy in, and exhale the air out of your abdomen. Practice sitting and standing up straight, with your shoulders back and down. Pull your belly button in toward your spine, as you exhale. These are simple things, you can do, to help your fitness level. These things can easily be added into a busy schedule. Think of things you can fit in and do then.

1 Corinthians 3:14 “If anyone’s work which he has built on it endures, he will receive a reward.”

Busy Teacher

I am a teacher and getting back to work. I am easily able to exercise during the summer months but I can already feel time crunch getting in the way of my work out program. How do I fit a workout into my busy schedule?

First decide that eating nutritiously and getting regular exercise is a priority for you. It needs to be! People that have inactivity as part of their life style are more likely to suffer from depression and get adult onset diseases such as heart disease, high blood pressure, type two diabetes and metabolic disease. If a person stays physically fit they are more likely to ward off those types of problems. If you are fit you will have a plethora of health benefits; sleep better, empowered attitude, weight control, less aches and pains and an increased life expectancy and quality of life. Make taking care of yourself a daily priority! Your body is the temple of the Holy Spirit. (I Corinthians 6:19)

The American Heart Association recommends that each of us get a minimum of 20-30 minutes of cardio vascular exercise 3-5 times a week. The American College of Sports Medicine recommends that we get an hour of physical activity in every day! Get moving even if you do not think you have time. I recommend that you take time before work, at lunch or immediately after work. Get a pedometer and make sure you are getting in 10,000 steps a day. Start with something you can fit into your life. If you have a sedentary job, take a five minute walk around the office on the hour and an additional 20 walk at lunch. This will get you an hour of exercise during your work day. Many people argue they cannot justify getting up from their desk and walking for 5 minutes on the hour. If you do get up and move on the hour you will have more energy and focus when you sit back down and will be more productive in your other 55 minutes. You can also practice good posture and core strength while you are sitting at your desk. It is not the same as riding your bike around a lake but it is a very effective way to beat daily stress and stay healthy!

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

6 Minute Workout

I do not have time to work out. Is there such a thing as a 6 minute workout? I could probably do that.

Yes there is!

Recent studies have shown that just getting your body up to a target zone for few minutes will increase your fitness level. You have to be working about 80-90% of your max to get this benefit. So you will have to be putting forth significant effort. It is called interval training.

Work to your max for 1 minute then rest 3 minutes and repeat 6 times in a row. This is the 6 minute workout. Research shows this to be as effective if not more than taking a 20-40 minute 50% max workout. Interval training can be done in a large variety of ways. I recommend trying interval training at least once or twice a week. A problem you can have with it is that you have to gear yourself up to work extra hard. It puts more stress on your joints during the short bursts of movement and not all of us can handle that. If you are looking for a quickie work out interval training is a good option.

This is also the basis of whole body vibration training. This is a wonderful option for those of us with time and joint issues. Whole body vibration training is a wonderful form of interval training. It helps you get the most amount of work in the least amount of time!

Whether it is a 6 minute workout or an hour and a half. If you want to get in shape you have to do the work. Just as in all other areas of your life!

2 Thessalonians 3:10 “For even when we were with you we commanded you this: If anyone will not work, neither shall he eat.”

Failed at Weight Loss

I have tried to lose weight so many times before and failed. What can I do differently to help me succeed?

I don’t know what you have done in the past, so I can not tell you exactly what to change. What I can tell you is, in order to change our behavior, we have to change our mind. In Proverbs 23;7 it states, “For as he thinks in his heart, so is he.” NKJ Our thoughts are important. Many of us have herd the saying, “whether you think you can or you think you can’t, you are right.”. New results are achieved by new ways of thinking and new behaviors. Repeating the same behaviors and expecting new results is insanity. Diets are not the answer, life style changes are. Changes in our thinking produce changes in our behavior. When I need help changing my mind I call on God Power not will power. I open the Bible, find a verse that applies to my situation, memorize it and ask for His help. Asking God for His help to change my mind empowers me. Let go of the behaviors that do not work and focus on what will. Set your mind on new desired healthful lifestyle and live it. You can do all things through Christ who strengthens you. I think of Philippians 3:13-14 when I need help changing my behavior.

Philippians 3:13-14 NKJ “Brethren, I do not count myself to have apprehended; but one thing I do, forgetting those things which are behind and reaching forward to those things which are ahead, I press toward the goal for the prize of the upward call of God in Christ Jesus.”

Want to Lose Weight

I have been doing well on my diet and exercise and I have only lost a couple of pounds. I want to lose a lot of weight. What can I do?

To lose a lot of weight you need to take it off one pound at a time. Don’t worry about small beginnings, they lead to great things. The most important thing is that you are eating a balanced, reduced calorie diet, and getting exercise. This behavior will make you a healthier person. If you keep on keeping on, you will achieve your goal. Small lasting steps produce a permanent life style change. Focus on what you are doing right. Keep doing it. Cast your care, it will work.

1 Peter 5:6-7 “Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time, casting all your care upon Him for He cares for you.”

Million Pound Challenge

I have been exercising now as part of the Million Pound Challenge. I am trying to lose weight, but instead I have gained weight. Could this be muscle?

It could be muscle weight that you have gained. Muscle does weigh more the fat, per square inch. When you exercise you can increase your muscle and decrease your fat, giving you a larger number on the scale but a smaller size.

Many times people gain weight when they start an exercise program because they start to eat more. A common mistake people make is interpreting their thirst as hunger. When you start an exercise program it is important to make sure you are getting enough water. The average 150 pound person needs about 64oz. of water each day. During a workout you need to take in additional fluids. Most people do not get the basic 64 ounces. When they start a new exercise program they feel “starved” and eat. Instead of eating they should be hydrating and eating only their recommended daily nutrition.

You could have increased your muscle and decreased your fat. I hope that is your case. I recommend that you pay attention to your fitness level, nutrition, and how you fit in your clothes. The number on the scale is not the most important thing. Your fitness level, health and wellness through Jesus are. Keep up the good work. The weight will come off.

Titus 3:14 NKJ “And let our people also learn to maintain good works, to meet urgent needs, that they may not be unfruitful.”

I Keep Blowing my Diet

I keep blowing my diet. I plan on exercising and then I find an excuse. Once I screw up I give up . How can I get this?

Love yourself! First, start with your heart. Ask Him in, Jesus died for you so you can be forgiven. Live in His forgiveness and love. When you hear yourself say, “I can’t do this, I am so stupid, I give , I will just be the way I am, screw it!” STOP asks Him in! (The salvation poem is a great way to remember His constant love for you) I simply stop in the middle of the chaos and say” Jesus, you died for me, you rose again, I know you can help me, please change my heart and help me here.” Call on Him! He hears you every moment! You are never alone. Just accept His love and say “Thank you Lord for loving me, give me the strength and determination to go on.” In order for you to eat right and get daily exercise you have to first decide you are worth taking care of. You are!! First you have to start with your heart and love yourself. Loving yourself is possible by accepting His love for you. Ask Him in, accept His love and forgiveness and you will feel the power of His gift in you!

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.”

I Keep Blowing my Diet

I keep blowing my diet. I plan on exercising and then I find an excuse. Once I screw up I give up . How can I get this?

Love yourself! First, start with your heart. Ask Him in, Jesus died for you so you can be forgiven. Live in His forgiveness and love. When you hear yourself say, “I can’t do this, I am so stupid, I give , I will just be the way I am, screw it!” STOP asks Him in! (The salvation poem is a great way to remember His constant love for you) I simply stop in the middle of the chaos and say” Jesus, you died for me, you rose again, I know you can help me, please change my heart and help me here.” Call on Him! He hears you every moment! You are never alone. Just accept His love and say “Thank you Lord for loving me, give me the strength and determination to go on.” In order for you to eat right and get daily exercise you have to first decide you are worth taking care of. You are!! First you have to start with your heart and love yourself. Loving yourself is possible by accepting His love for you. Ask Him in, accept His love and forgiveness and you will feel the power of His gift in you!

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.”

Disgusted

Why is it that I used to get on the scale Monday morning notice I was up a couple pounds and then have the discipline to watch it and in a few more days I would be back to my ideal weight, and now I see those extra pounds creep on and I don’t have the discipline to do anything about it? I am currently almost 20 pounds heavier then I was 10 years ago and I feel disgusted with myself. How can I get back to the old me?

It is great that you have the reference point of the old you. Especially because the old you is your desired new you. First, give yourself a break. I am sure that your life today is different than it was 10 years ago. To get back the person who could easily control her weight remember the things you did to do so. I bet you mustered up the discipline to eat healthy and get in more exercise when you needed to take those few pounds off.

The answer is the same today. Weight loss is still a simple math equation; calories in-calories out=weight gain or loss. The difference for most of us, as we get older we have more responsibilities and cannot get the extra motivation or time it takes to get in exercise and eating healthful. Most of us can however take the time, it is the motivation and desire to work hard we lack. It also seems easier to squash out the Holy Spirits nudge in regards to healthy eating and regular exercise when we have developed a long standing pattern of cheating and busyness.

Make a commitment to yourself today that you will listen to that voice of truth inside of you and get back on track! Find a friend or co-worker that you can talk to who will support you. Make that person your accountability partner. Ask that person to pray for you. Make a commitment to try to be on track for at least 28 days. Write it on your calendar! It takes 21-28 days to formulate new habits, even if your new desired habit used to be your daily way of living. You can use my wellness challenge sheet it covers 28 days. You most likely will not get it perfect just make a commitment to keep on trying for 28 days. You will get it! Just listen to the voice of truth inside of you. nutrition.html

John 15:26 “But when the helper comes, whom I shall send to you from the Father, the Spirit of truth who proceeds from the Father, He will testify of Me.”

Cheating More

Now that I am exercising, I find myself cheating more. I feel hungrier and justified in my cheats. How do people lose weight exercising if it just makes them hungrier? Should I stop exercising until I lose my weight?

Great question. No way should you stop exercising until you lose weight. I actually hear this quite a bit. Many people think they should lose the weight first and then start an exercise program. They fear that they will gain muscle and sabotage their weight loss. First of all, it is not about the number on the scale; it is about your overall health and wellness. Exercise is an important part of that equation. Exercise burns calories and increases you basal metabolism. Therefore you will be burning more calories even when you are sleeping. It is better to be 25 pounds overweight and fit then it is to be at your ideal body weight and unfit.

Cheating more because you feel justified due to the exercise is also very common. I originally started exercising to get to the beer and pizza. (I no longer drink beer but I still like pizza occasionally.) The fact is that although exercise increases number of calories burned it is not a great big number. A very hard work out such as running constantly for an hour, only burns about 700 calories. That is good but, it is only two candy bars. I try to pay attention to calories in, verses what I have to do to burn them off. Often, I decide it is just not worth feeding my desire for the cheat. Make sure you are staying hydrated for your workouts. Dehydration can make you feel hungry and susceptible to cheating. Bottom line, the calories you consume needs to be less than the calories you expend in order to lose weight.

Romans 5:20 NKJ “Moreover the law entered that the offense might abound. But where sin abounded, grace abounded much more.”