You all are the best! Hearing from readers is always great for us here at Covenantblessing. It’s encouraging to know that we are encouraging you! Recently, you’ve responded to my personal weight loss testimony. And since this is another area in which I minister, I always want to share things that God showed me on my journey. Working in the fitness industry has been a tremendous blessing. I’m continuously learning and tweaking my own eating habits and exercise routine; I want to share that with you as well.

I’ve put together five categories with my personal top five items. These lists are not limited to all that I believe, eat and participate in, but they are the ones I like best and do most often. Included are links to sites that I believe will assist you in gaining knowledge about your weight loss/maintenance efforts. I believe in you, and more importantly so does God! He promised to bless everything you do, and you can do all things through Christ who give you strength (Ps. 1:3; Phil 4:13). Here goes:

List Four—Five fitness books:

All of these books are easy reads. They offer ideas that are practical and non-constricting. None of them are ‘diet’ books, I don’t believe in those. None of us totally agrees with any author, but these books have given me some superior knowledge that I have put into practice and gotten positive results. Promotion of overall happiness in life I believe is their ultimate goal.

1. The Power of Positive Thinking by Norman Vincent Peale. Yes, this book changed every part of my life and is one of my all-time favorites.
2. Power Foods: Good Food, Good Health with Phytochemicals, Nature’s Own Energy Boosters by Stephanie Beling. If for any reason you are disgusted with traditional diets, this book will liberate you! Enjoy food and eating again!
3. The Power of 5: Hundreds of 5-Second to 5-Minute Scientific Shortcuts to Ignite Your Energy, Burn Fat, Stop Aging and Revitalize Your Love Life by Harold H. Bloomfield and Robert K. Cooper. OK, this book is a keeper you will refer to again and again! It’s more than diet and exercise it deals with everything from anxiety to aging with research references.
4. Frame Work by Dr. Nicholas A. DiNubile MD and William Patrick. This book is about balancing your body, maximizing its healing ability and maintaining an active life through proper exercise. The author does a great job of communicating the benefits of tailoring your workout to your body’s frame.
5. Super Foods Rx: Fourteen Foods That Will Change Your Life by Steven G. Pratt and Kathy Matthews. Again, people who present healthy living as something to be enjoyed, not as some rigid, sugar-free, bland, fat-free low-carb existence. They speak of maximizing the benefits of things God put in the earth for us to enjoy.

List Five—Five favorite snacks:

Now for the fun part—eating! With all the parties, holidays and multi-tasking, we have to be creative as we choose snacks. Most of these can be bought or homemade. I eat them all guilt-free!

1. Berries. Pretty much any kind will do. My favorite ones are blackberries and raspberries. Check out the benefits at http://nutrition.about.com/od/healthyfood1/a/berries.htm.
2. Mangos. Yum! Mix these in with your bowl of watermelon and cantaloupe for a super sweet snack. Resource: http://www.thefoodpaper.com/features/health/mango.html
3. Fruit and Nut Trail Mix. Yes, the ones with chocolate are fine. However since I prefer to have my chocolate in the form of some ultra rich cake, I skip having it in my trail mix. My favorites are PLANTERS^® fruit and nut trail mix and Craisins® Trail Mix – Cranberry, Fruit & Nuts. Super Target also carries a large variety of mixes. Resources: (http://www.planters.com/varieties/trailmix.aspx and http://www.oceanspray.com/products/craisins_trail_mix_cranberry_fruit_nuts.aspx
4. Granola. Pretty close to trail mix, but it has the oats in it. I’ve actually found this priced for a dollar at my local drugstore! Talk about a great alternative to a greasy bag of chips. Resource: http://img.walgreens.com/store/catalog/Meal-Planning/Select-Cranberry-Almond-Granola/ID=prod3489575-product
5. Yogurt. Nowadays pretty much everyone knows about the benefits of yogurt. So pick your favorite brand and flavor, throw it in your bag with a plastic spoon and enjoy soccer practice. Resource: http://www.webmd.com/diet/features/benefits-of-yogurt

List Six—Five favorite drinks:

One of the last things I did to aide my weight loss efforts, was cut soda from my diet. Please don’t be alarmed if you are a sodaholic. I’m not advising you to do so, but remember what I said about learning some things for yourself. I’ll put it this way: I immediately saw a change in my weight. Besides water, here are the things I drink most.

1. Raspberry Tea. Tea is healthy and so are raspberries. You can make your own, buy it or use one of those nifty drink mixes in your water. Resource: http://www.webmd.com/diet/features/tea-types-and-their-health-benefits
2. Almond milk. Delicious. Goes great on your favorite cereal—not Fruity Pebbles! Read more at http://www.silkpurealmond.com/?gclid=CNa08IDrj6ICFQfxDAod9CGWaQ#a=3;r=1.
3. Soy milk. I don’t use this so much on cereal as I do to get the benefits of the soy. Resource: http://www.webmd.com/a-to-z-guides/features/joy-soy.
4. One hundred percent fruit juices. Who doesn’t love this stuff! Pick your brand.
5. Potbelly’s dreamsickle smoothie. My one true guilty pleasure. Yummeee! Resource: http://www.potbelly.com/Food/Menu.aspx

And, to further prove that I’m not some robot health person, sometimes I actually do the following things: stay indoors all day watching football and managing my fantasy team (www.espn.com/fantasy), eat Kruncher’s Mesquite Bar-b-que chips (http://snydersofhanover.stores.yahoo.net/krkecopoch.html), Ultimate Loaded Queso from On The Border (www.ontheborder.com) and tour The Cheesecake Factory (www.thecheesecakefactory.com). That’s actually five guilty pleasures—might as well stick with the theme!

I’ve totally enjoyed this and pray you benefit from the information and resources here. Remember, we are blessed to be a blessing. The things God has done in us, He wants to do through us. So we would all be remiss if we didn’t share our testimonies and blessings with others—it’s our calling!

Please write me with your praise reports, feedback or questions.

Be blessed friends and have the perfect day everyday

Psalm 138:8

Shontta

You all are the best! Hearing from readers is always great for us here at Covenantblessing. It’s encouraging to know that we are encouraging you! Recently, you’ve responded to my personal weight loss testimony. And since this is another area in which I minister, I always want to share things that God showed me on my journey. Working in the fitness industry has been a tremendous blessing. I’m continuously learning and tweaking my own eating habits and exercise routine; I want to share that with you as well.

Part 1: Fitness and wellness rules to live by, Part 2: Top 5 Free Ways to Get Fit

I’ve put together five categories with my personal top five items. These lists are not limited to all that I believe, eat and participate in, but they are the ones I like best and do most often. Included are links to sites that I believe will assist you in gaining knowledge about your weight loss/maintenance efforts. I believe in you, and more importantly so does God! He promised to bless everything you do, and you can do all things through Christ who give you strength (Ps. 1:3; Phil 4:13). Here goes:

List Three—Five favorite workouts:

These are the not only some of the workouts I teach, but they are my favorite ones to be a part of.

1. Aqua fitness. Call me biased, but not only do I teach one of the best aqua fitness classes around, it’s one of my favorite ways to workout. In the water you’re nearly weightless, there’s no impact and the healing power is excellent. Everyone from world-class athletes to 80-year-old ex-dancers train in water. A bounty of benefits are attached to aqua fitness. Resource: http://www.bodybuilding.com/fun/evan3.htm.
2. 2. Strength training. Previously I mentioned the importance of this portion of fitness. Stronger muscles mean stronger bones, a faster metabolism and enhanced immunity. Resources: http://www.webmd.com/fitness-exercise/strength-training and http://www.cdc.gov/physicalactivity/growingstronger/why/index.html
3. 3. Bootcamp. Enough said. These programs are not for the faint of heart or most beginners. Individual classes are offered everywhere from local fitness clubs to independents. If you’re ready for a challenge, look up one in your area, participate in the one your gym offers, or check out a video version from the library!
4. 4. Running the bleachers. This is nearly as intense as bootcamp. Again, walk or drive to your local track and proceed to the empty cheering section. Run or walk those babies as long as you can stand to (I normally shoot for a minimum of 20 minutes).
5. 5. Abdominal routines. Ah, the abs. Take your pick of routines. Currently I’m between the P90-X Ab Ripper X DVD and my own concoction of abdominal exercise favorites. Same rules apply—check out a video, FitTV or take a class with a special emphasis on abs. Resource: http://www.beachbody.com/text/products/programs/p90x/popup_parseb_051010/workouts_12.html

Be blessed friends and have the perfect day everyday

Psalm 138:8

Shontta

You all are the best! Hearing from readers is always great for us here at Covenantblessing. It’s encouraging to know that we are encouraging you! Recently, you’ve responded to my personal weight loss testimony. And since this is another area in which I minister, I always want to share things that God showed me on my journey. Working in the fitness industry has been a tremendous blessing. I’m continuously learning and tweaking my own eating habits and exercise routine; I want to share that with you as well.

I’ve put together five categories with my personal top five items. (Click here to see Part One: List One—Fitness and wellness rules to live by) These lists are not limited to all that I believe, eat and participate in, but they are the ones I like best and do most often. Included are links to sites that I believe will assist you in gaining knowledge about your weight loss/maintenance efforts. I believe in you, and more importantly so does God! He promised to bless everything you do, and you can do all things through Christ who give you strength (Ps. 1:3; Phil 4:13). Here goes:

List Two—Top five free ways to get fit

After a lot of prayer and research, I ended up living by these methods during my initial weight loss. It barely cost me anything!

1. Get a library card. Go to your local library and check out fitness DVDs that are enjoyable for you. I don’t think I mentioned this earlier, but I did not have a gym membership nor was I a fitness instructor when I lost weight. I was (and still am) at the library often checking things out and trying them out. I renewed and used the ones I liked and returned the rest at no cost!
2. Utilize FitTV. Your satellite, cable or fiber-optic television provider may not offer this channel. However, if you do have it, it is another excellent resource. Nearly everyone owns a DVR. Check out the fitness programs on FitTV, and program your recorder accordingly. This is slightly better than using the library in some cases because you don’t have to leave the house at all. There are a variety of shows to choose from and the information is top notch. Resource: www.fittv.com
3. Go to a local university or high school track. Although the track itself is not one of my favorite things, the variety of things I can do there motivates me. I also love being outside so I can savor God’s awesomeness. This is also a great place to go with a friend or two—and then, go out for lunch! Resource: (http://www.runnersworld.com/article/0,7120,s6-238-520–13479-0,00.html)
4. Invest in a pair of dumbbells or resistance bands. I cannot emphasize enough the importance of strength training as a part of any fitness routine. Initially, I neglected this portion and my body suffered as a result. If your muscles are strong (I didn’t say big), your body will be strong. So even if all you have is a pair of five pound dumbbells for strength training, use them! Here are two resources for you to checkout: http://www.webmd.com/video/exercise-bands and http://women.webmd.com/family-health-9/slideshow-30-minute-workout-routine.
5. Two-minute cardio and toners. Every little bit helps. It’s true. Sometimes on my way to get a basket of dirty laundry from upstairs, I’ll drop and do a set of pushups. Or, in the middle of some kitchen activity, I’ll grab a barstool and crank out some lateral leg lifts. Every form of movement during your day accelerates your metabolism. I’m one of those people who always hears, “I wish I had your energy!” First of all, I live, move and have my being in Christ! Second, I always want to respond, “You do, you just aren’t using it!” God created us in His image. Our bodies have the power to heal themselves and live as long as we want to live—the quality and quantity of your life is entirely up to you (all things being equal, of course). Take ideas from the resources above and give yourself energy boost through exercise all day long. Resource: Live Long, Finish Strong by Gloria Copeland www.kcm.org.

Be blessed friends and have the perfect day everyday

Psalm 138:8

Shontta

You all are the best! Hearing from readers is always great for us here at CovenantBlessing.com. It’s encouraging to know that we are encouraging you! Recently, you’ve responded to my personal weight loss testimony. And since this is another area in which I minister, I always want to share things that God showed me on my journey. Working in the fitness industry has been a tremendous blessing. I’m continuously learning and tweaking my own eating habits and exercise routine; I want to share that with you as well.

I’ve put together six categories with my personal favorite five items (it was hard to pick only five in some!)—five fitness and wellness rules to live by, five free ways to get fit, five favorite workouts, five fitness books, five favorite snacks, five favorite drinks and a bonus category. These lists are not limited to all that I believe, eat and participate in, but they are the ones I like best and do most often. Included are links to sites that I believe will assist you in gaining knowledge about your weight loss/maintenance efforts. I believe in you, and more importantly so does God! He promised to bless everything you do, and you can do all things through Christ who gives you strength (Ps. 1:3; Phil 4:13). Here goes:

List One—Fitness and wellness rules to live by:

Christianity is a lifestyle, and so is healthy living. It’s perfectly fine to have a piece of cake at the birthday party, or enjoy your favorite high-calorie meal occasionally. The goal is to live everyday treating your body right—it’s proper maintenance. Then when you do choose to indulge, your body barely notices it and quickly discards the junk. What you do on a consistent basis will eventually bear fruit. You want to enjoy a whole life all your life.

1. Don’t diet, change your life. Romans 12:2 AMP says, “Do not be conformed to this world (this age), [fashioned after and adapted to its external, superficial customs], but be transformed (changed) by the [entire] renewal of your mind [by its new ideals and its new attitude], so that you may prove [for yourselves] what is the good and acceptable and perfect will of God, even the thing which is good and acceptable and perfect [in His sight for you].” It’s not about some rigid set of rules. It’s just like when you became a Christian. You just changed your lifestyle. When you did that you stepped into the abundant life God had for you. And just like your Christian walk, it’s in your hands as to how prosperous you are in the endeavor.
2. Allow God to help you. Proverbs 3:5-7 KJV advises, “Trust in the LORD with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths.” And, Proverbs 16:3 NIV echoes, “Commit to the LORD whatever you do, and your plans will succeed.”
3. Face reality and set realistic goals. Remember my testimony. It took me more than a year to successfully lose the weight. If you are facing health challenges or are trying to lose even as little as 20 pounds, be practical and safe. Little by little is how things grow according to Proverbs 13:11. Resource: http://www.webmd.com/diet/features/50-ways-to-lose-your-love-handles
4. Do your own research. Paul wrote in Romans 14:5, “Let every man be persuaded in his own mind.” You need to discover the truth about things for yourself. Don’t let what others say sway you one way or the other. He also told Timothy in 2 Timothy 2:15 to study to show himself approved. There’s nothing like learning and knowing a thing for yourself—just like getting to know Father God. Read books, talk to physicians and fitness professionals.
5. Know that you are loved. God loves you. He wants you living well in every way. He made you in His image and if He lives in you, your body is His temple (Psalm 139; 1 Cor. 3:16). He came to give you life more abundantly (John 10:10). He has great plans for your life (Jer. 29:11). Look at this verse from The New Living Bible—it’s absolutely beautiful.

Others were given in exchange for you. I traded their lives for yours because you are precious to me. You are honored, and I love you.—Isaiah 43:4.

Be blessed friends and have the perfect day everyday

Psalm 138:8

Shontta