Kimberly Mathews
Contact Info
- 707 Birdie Circle Sparta, WI 54656
- 608-487-4879
- kimberlyamathews@gmail.com
- Kimberly Matthews
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.”
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.”
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.”
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 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 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.”
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.”
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.”
I have a question on how to change something in my life. I will need to explain the situation: My husband has been struggling with retirement. He defined himself by his job and doing that job well, and now that is gone.
For the last year he has been looking for something that he can do to define himself – particularly during the winter months when outdoor activities are more difficult. He became a “grill master”.
There is a lot of good and bad to this! The good part is that he now cooks – a lot – and enjoys it and I have a lot less to do when I come home from work! The bad thing is that we do not just “eat”. Our meals, particularly our evening meal, has become an “event” and we discuss the preparation, cooking, how the food tastes, is done, what a great job he did, etc. We have wonderful meals and I cannot discount that, but we get so focused on eating, it has become our “activity” and main topic of conversation.
I need to lose weight and focusing so much attention on cooking and eating seems to defeat the weight loss goal. I have tried to steer him to cooking healthy food and that has worked to a certain extent but we eat very well every night. I try to limit my portions, eat more of the vegetables, drink water before I eat so that I feel fuller, etc. I don’t want to crush his newfound talent but I can’t keep eating this way. Help!
You are doing the main things right! In Ephesians 5:22-33 it tells wives to respect their husbands and husbands to love their wives. Your situation portrays this beautifully, so congratulations! Concentrating on the vegetables, small portions and the water too, is very good. So keep those things up! Other things you can try;
1. Chew your food thoroughly savor the flavor of each bite. This will slow down your eating and you will eat less before you feel full. (It takes 20 minutes for our stomachs’ to tell our brains it is full, we can pack in a lot of calories in 20 minutes.)
2. Increase the amount of exercise you get. Try adding a morning or regular lunch workout to your routine.
3. Do not eat any food three hours prior to going to bed.
4. Explain to your husband how important it is to you to lose weight.
5. Ask him to plan nightly activities the two of you can do together before or after dinner. See if he can make them mostly physical activities. I suggest, cross country skiing, moon lit snow shoe walks, couples stretching. He may really enjoy this new challenge.
Remember, losing or gaining weight is mostly a math equation. Calories in- calories out=weight gain or loss. Do what you can, to adjust your day to accommodate your evening meal.
1 Corinthians9:17 “For if I do this thing willingly, I have a reward; but if against my will a dispensation of the gospel is committed unto me.”
I am getting ready to make my New Year’s resolutions. I never keep them. Should I even bother?
Absolutely!! If you feel the need to make a resolution then you must be feeling a need to change something in your life. The New Year is a great time to shed the old and put on the new. The truth is, it is always a good time to make positive changes in your life.
New Year’s resolutions often fail because we fail. None of us are perfect and we are usually not able to keep our resolutions perfectly so we give up. This year decide to keep working toward your goal no matter how many times you fail. We all fail. It is the” getting back up again” that builds our character, endurance and success. I have needed to keep many a resolution and failed. Once I decided to keep on keeping on I finally was able to succeed. Make your New Year’s resolution stick this year, give up the all or nothing mentality. Make a concerted effort toward your goal daily. Ask God for His strength and guidance. Envision yourself achieving your goal. Establish an accountability system. Create a reward system. If you want to succeed this year have a plan. Most importantly plan on endurance, regardless of how many times you may fail.
Hebrews 10:36 “For you have need of endurance, so that after you have done the will of God, you may receive the promise.”
Hebrews 12:1-2a “Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight , and the sin which so easily ensnares us, and let us run with endurance the race that is set before us, looking to Jesus, the author and finisher of our faith.”
I pray that you will have a happy, blessed and successful New Year!
Copyright © 2016. All Rights Reserved.