Jan
21
12:00 am00:00

Health Challenge: Day 21

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced


Food:

If you're going to have alcohol today, then we challenge you to have just 1 drink. And nothing filled with sugar!


Faith: 

Job 22:21 “Submit to God, and you will have peace; then things will go well for you.”

I think as human beings, we love to be in control. We can have a hard time submitting to our spouses, parents, co-workers, etc. And, if you have a hard time submitting to humans, it's likely you'll also have a hard time submitting to God. Today, let go of all the illusions of control that you feel like you have over your life and let God lead you into new levels of peace!

Jan
22
12:00 am00:00

Health Challenge: Day 22

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced (2 videos today)


Food:

Today, limit your salt-intake! As Americans, we take in way more salt than we actually need. Monitor the salt intake and check out what the American heart association has to say about daily sodium (salt) intake:

What should my daily sodium intake be?

The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day.

Because the average American’s sodium intake is so excessive, even cutting back to no more than 2,400 milligrams a day will significantly improve blood pressure and heart health.

More than 75 percent of the sodium Americans eat comes from some processed, prepackaged and restaurant foods – not from the salt shaker.

Here are the approximate amounts of sodium in a given amount of table salt:

  • 1/4 teaspoon salt = 575 mg sodium
  • 1/2 teaspoon salt = 1,150 mg sodium
  • 3/4 teaspoon salt = 1,725 mg sodium
  • 1 teaspoon salt = 2,300 mg sodium

Faith:

1 Corinthians 10:13  "The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, he will show you a way out so that you can endure". 

When you are tempted, you can endure. When you experience trials, count it all as joy. When you feel like you can't do it on your own, reach out to God and know he is faithful. 

 

Jan
23
12:00 am00:00

Health Challenge: Day 23

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced (2 today)


Food:

Challenge: Eliminate white flour and white rice.  Read the ingredients of your bread, cookies, crackers - no white flour today. This starchy flour/rice just turns to sugar (and then fat) in your body and really doesn't provide anything of value. So today, ditch it! Opt for healthy grains/starches like quinoa, oats, and almond flour.


Faith:

2 Corinthians 4:16-18 "That is why we never give up. Though our bodies are dying, our spirits are being renewed every day. For our present troubles are small and won't last very long. Yet they produce for us a glory that vastly outweighs them and will last forever! So we don't look at the troubles we can see now; rather, we fix our gaze on things that cannot be seen. For the things see now will soon be gone, but the things we cannot see will last forever."

We never give up, and we are patiently fixing our gaze on those heavenly things that we cannot always see. Don't give up hope, and do not lose heart. 

 

Jan
24
12:00 am00:00

Health Challenge: Day 24

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced (this one's really tough. Even if you only do half of it, you'll still get in a great workout!)


Food:

Eat at least 15 grams of fiber today. - Vegetables: The darker the color the higher the fiber.  Fiber is great for digestion as well as helping you stay feeling full!


Faith:

Psalm 34:17 The godly cry out and the LORD hears; he saves them from their troubles

God has saved you once through Jesus, but that doesn't mean he's done saving you. If you need to be rescued from something, ask him to help you. Ask him to be your savior once again (because the truth is, he never stopped!)

 

Jan
25
12:00 am00:00

Health Challenge: Day 25

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (You have two videos today)

Intermediate

Advanced


Food:

Today, drink only water and you can have 1 cup of black coffee/caffeinated tea. Also, no added sugar! You can have up to 2 pieces of fruit today, but that's the only sugar you get! Challenging? Yes, but that's why we're calling this the 31-day health challenge!


Faith:

Psalm 40:1-2 "I waited patiently for the Lord to help me, and he turned to me and heard my cry. He lifted me out of the pit of despair, out of the mud and mire. He set my feet on solid ground and steadied me as I walked along"

He set my feet on solid ground and he steadied meDo you feel unsteady? Unsure of what'e next? Wait patiently on the Lord, he will hear your cry and lift you onto firmer ground. 

 

 

Jan
26
12:00 am00:00

Health Challenge: Day 26

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced (2 today!)


Food:

This is going to be challenging but you CAN do it! Drink at least 64 oz of water, eat less than 24 grams of sugar, eat at least 3 servings of vegetables.


Faith: 

Titus 2:12 "And we are instructed to turn from godless living and sinful pleasures. We should live in this evil world with wisdom, righteousness, and devotion to God"

Being ignorant of things is not how God intended us to live. God wants to give us wisdom, and he says countless times that those who ask will receive. So today, ask for wisdom! Wisdom to know God better, to love God better, to love people better, and, even, to better love yourself. 

 

Jan
27
12:00 am00:00

Health Challenge: Day 27

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced (2 today!)


Food:

Practice not giving into the pressure of other people today. I don't ever really understand this, but it seems like people sometimes just will not take no for an answer. "Do you want a cookie? I just baked them fresh!" "Do you want to try some of this pie? I only used 4 cups of sugar this time!" or even, "Mom, I want McDonald for dinner tonight!"

Saying no is not only okay, it's necessary. It's not rude, and the intent is not to hurt people's feelings. Sometimes, the answer is just no! Today, don't cave. Be strong and put that two-letter word to use! If it's not healthy, just say no. 


Faith:

Psalm 10:17 "You, LORD, hear the desire of the afflicted; you encourage them, and you listen to their cry,"

This verse always reminds me of the power of prayer. Our prayer is essentially calling out to God--in the good times and the bad. But, it seems like sometimes we're only willing to call out to him in the bad. Don't wait for your circumstances to slip. Call out to God today, no matter how life is going, and let him continue to encourage and strengthen you!

 

 

Jan
28
12:00 am00:00

Health Challenge: Day 28

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced


Food:

Today, we're following the "Dont' Bring it in the House" rule! if it's not healthy, then don't bring it in the house! If there's leftover cookies leftover from a work party and you want to bring some home to your husband, don't! If you have bags of chocolate and chips in the house, it might be time to through them out! I know, I hate wasting food more than anyone, but if it's between throwing away a food that's literally going to add nothing of value to your body and only hurt it, then it's worth losing the money. 


Faith:

Romans 8:28 "And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them". 

Sometimes, I have a hard time believing this one. I see so much pain and suffering and loss in the world, and it can lead me to live a life where I almost expect the bad to happen. That way, I'm protected. That way, I'm safe.

But, the truth is, God does cause all things to work together good. Maybe our definitions of good are sometimes different, or maybe we're on a different timeline then God, but I've come to really believe that God brings about good, in the end. And if it's not good? Well, then it's not the end :)

 

Jan
29
12:00 am00:00

Health Challenge: Day 29

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced


Food: 

Drink at least 64 oz of water. 8 X 8 Rule: 8 glasses, 8 times a day! AND, eat a breakfast that does not include bread, cereal, waffle, muffins.... just protein, fruit or vegetable. You can do this!


Faith:

Psalm 32:8 The LORD says, "I will guide you along the best pathway for your life. I will advise you and watch over you"

He will advise us. He says it multiple times in his word. But will we slow down enough and remain quiet enough to listen to what he has to say?

 

Jan
30
12:00 am00:00

Health Challenge Day 30

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (You have two videos today)

Intermediate

Advanced (2 workouts today!)


Food:

Eat a healthy breakfast that includes at least 1 source of protein, 1 vegetable and 1 fruit.


Faith:

Psalm 28:7 "The LORD is my strength and shield. I trust him with all my heart. He helps me, and my heart is filled with joy. I burst out in songs of thanksgiving"

What are you thankful for today? Don't hold back! Sing him songs of praise and thanksgiving and let it be known that your heart is filled with joy (and let it be known who filled it!)

 

Jan
31
12:00 am00:00

Health Challenge: Day 31

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate (2 videos today)

Advanced (2 videos today. Finish strong!) 


Food:

Combine everything you've learned about eating healthy these last 30 days and apply it here! Eat today to energize and give your body the healthy fuel it needs to take on the day!


Faith:

Romans 8:31 "What shall we say about such wonderful things as these? If God is for us, who can ever be against us?"

You've done it! You've hung with us for 30 days, and we hope you're closer to God than you were Dec. 31st. We hope that you feel encouraged and at peace, wanting to know God more and more. Because if He is for us, who can be against us? What circumstance? What health-problem? What?

And the answer? Nothing. So go be blessed and be a blessing to others today, and everyday that follows.

 


Jan
20
12:00 am00:00

Health Challenge: Day 20

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced


Food:

Pack a healthy lunch/snack with you today! No matter if you'll be at work or out running errands, those sugary doughnuts in the break room or in the restaurant's display case look a lot less appealing when you aren't hungry because you've planned ahead!


Faith:

"Dear brothers and sisters, when troubles of any kind come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow. So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing"

We all want to finish our lives having loved and lived for God, and the only way we can possibly do that is to learn to navigate some storms. Don't curse your circumstances when trouble comes into your life. Rejoice! For God is making you into a person who can endure - and not just endure, but thrive. 

 

Jan
19
12:00 am00:00

Health Challenge: Day 19

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (You have 2 videos today)

Intermediate

Advanced


Food:

Don't just eat right out of the bag/package today. When we snack on something like chips or crackers and we keep reaching our hand into the bag, we suddenly reach in and realize that we've eaten the whole bag! If you're going to be snacking today, make sure you take the food out of the bag, so you can ensure that you don't eat more than you really need. 


Faith:

Deuteronomy 31:6 "So be strong and courageous! Do not be afraid and do not panic before them. For the Lord your God will personally go ahead of you. He will neither fail you nor abandon you"

God will never leave or fail or abandon you! What would you do differently today if you really believed that was true?

 

Jan
18
12:00 am00:00

Health Challenge: Day 18

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced


Food:

Make your own sauces. Today, no bottled/packaged/powdered sauces (which are usually filled with yucky additives and way overpriced!) If you want a condiment for something you're eating, we challenge you to make it yourself!


Faith:

1 Corinthians 15:58 "Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves full to the work of the Lord, because you know that your labor in the Lord is not in vain"

When you labor for the Lord, you do not labor in vain! Anything, no matter how small, done for Jesus resounds in all of heaven. We can be so preoccupied with thinking about how we can serve ourselves or our spouses or our kids that we forget the joy that comes from serving Jesus.

 

Jan
17
12:00 am00:00

Health Challenge: Day 17

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced (2 workouts today)


Food:

No processed food today! This is a hard one, seeing as everything is processed these days, from ketchup to crackers, but it's only for one day. You can do this!

*How do you tell is something is processed? Well, if it comes in a package and has a list of ingredients, that's a good indicator. Stick to whole foods today! Baked potatoes, homemade soups and salads, omelets, veggie and rice stir-fries, etc. 


Faith:

Psalm 23:1 "The Lord is my shepherd, I lack nothing"

Can you say that you lack nothing? Or do your prayers feel more like a wish list of things that you need/want/deserve? If you let him, Jesus will fill up all the holes and "missing" pieces in your life. The question is, will you stop trying to fill them all yourself and will you let him take over?

Jan
16
12:00 pm12:00

Health Challenge: Day 16

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low impact option)

Intermediate (You have two workouts today)

Advanced (you have two workouts today)

skip the warm-up of this video if you did the other one first


Food:

DON'T FINISH EVERYTHING ON YOUR PLATE! Today's challenge addresses this myth that we have to finish everything on our plates. I'm not about wasting food, but that's why someone invented To-Go bags. If you're out to eat, be prepared to take something home. If you're eating at home, stop when yo've had enough and put the rest away for a snack later :)


Faith:

1 Corinthians 16:13 "Be on guard. Stand firm in the faith. Be courageous. Be strong."

Be on your guard today. Be careful, not just about the things you're eating and putting into your body, but of the movies you watch, the music you listen to and the people that you let speak into your life. Be firm in your faith and put God first, and all else will follow. 

 

Jan
15
12:00 am00:00

Health Challenge: Day 15

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (do low-impact option)

Intermediate

Advanced


Food Challenge:

Today, eat something green with every meal! And no, a green colored cookie doesn't count ;). Try kale, cooked spinach, celery, green beans, roasted broccoli, a nice salad or even some green peppers cut up with your meal!


Faith Challenge:

Jeremiah 29:11 "For I know the plans I have for you,' declares the Lord 'plans to prosper you and not to harm you, plans to give you a hope and a future"

You have a hope and a future! No matter what your circumstances say, and no matter how you feel - rest in this truth today. You are loved. You are wanted. God has plans for you. You are important. Meditate on this verse until it becomes truth in your heart. 

 

Jan
14
12:00 am00:00

Health Challenge: Day 14

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate

Advanced


Food Challenge:

Craving something sweet today? Then have some fruit instead! Try a banana or an apple with some almond butter or an orange, but no desert today!


Faith:

Isaiah 40:31 "But those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint."

Do your goals seem far away? Does making a lasting change seem impossible? et God renew your strength today. I mean, being dead for 3 days and then coming back to life was once thought to be impossible, too... Let God help you out today!

Jan
13
12:00 am00:00

Health Challenge: Day 13

Fitness Challenge:

Choose the workout video that is best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Drink at least 56 ounces of water AND eat no more than 2 servings of grains (Grains include crackers,  bread, pasta, rice......too often we turn to grains instead of fresh fruit or vegetables. Instead of toast with an egg try steamed spinach with an egg on top. Instead of pasta use spaghetti squash)


Faith Challenge:

Isaiah 40:29 "He gives power to the weak, and strength to the powerless"

Too often we try to do things with our own power and forget to turn to God for help. As you try and make healthy lifestyle changes you need to know God is there to help. As you draw closer to Him, the Bible tells us we will have more self-control. Pray and ask God to help you on your journey to better health. 

 

Jan
12
12:00 am00:00

Health Challenge: Day 12

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced (You have 2 videos today)


Food Challenge:

Eat 2 servings of dark, leafy greens (kale, spinach, beet greens, collard greens....)


Faith Challenge:

Psalm 18:34 "He trains my hands for battle; he strengthens my arm to draw a bronze bow"

When you go through challenges you need to know that it is God who strengthen you. It's important to ask friends for help, but God is the one who makes us strong. God is the one who can set us free from strongholds. 

 

Jan
11
12:00 am00:00

Health Challenge: Day 11

Fitness Challenge:

Choose the workout video that is best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Do not eat any white flour  AND eat at least 3 servings of vegetables


Faith Challenge:

Habakkuk 3:19 "The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights"

I have been in the fitness industry for over 30 years. I have seen so many people fail when they start a new exercise or diet. I don't want you to fail! I want you to live fully with strength and energy. Because I am passionate about helping you have better health I have to tell you you need God's help. I can create new workouts, menu plans, podcasts, webinars.... but I truly believe success will come to those who turn to God for help!

 

Jan
10
12:00 am00:00

Health Challenge: Day 10

Fitness Challenge:

Choose the workout video that is best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Drink at least 50 ounces of water today AND limit your added sugar to no more than 24 grams (you do not need to include the sugar that is natural in fruit, vegetables or dairy)


Faith Challenge:

1 Corinthians 3:16 "Don't you know that you are God's temple and that God's Spirit lives in you?"

There are so many important things to learn from this verse, but for today I want you to grasp just this one thing - God's Spirit lives in YOU. When you believe that Jesus came to earth, lived a perfect life, died on a cress and was resurrected, His Spirit is in YOU. This was God's plan from the very beginning. God's Spirit lives in YOU. He is there to help you. He is there to guide you. The "world" creates so much noise that can easily distract us, but if we choose to listen, God is there whispering words of love and encouragement! 

 

Jan
9
12:00 am00:00

Health Challenge: Day 9

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner

Intermediate (You have two workouts today)

Advanced


Food Challenge:

Eat 2 servings of fruit today AND at least 2 servings of vegetables.


Faith Challenge:

Galatians 5:16 "So I say, let the Holy Spirit guide your lives. Then you won't be doing what your sinful nature craves".

Galatians is a book in the new testament that is full of important messages. In Galatians 5 we are told that we have a choice as to which voice we will tune into -  the voice of God's Spirit or the voice of our sinful nature.  The more we learn to listen to God's voice the more fully we will live. 

 

 

Jan
8
12:00 am00:00

Health Challenge: Day 8

Fitness Challenge:

Choose the workout video that is best for you!

Beginner

Intermediate (2 today)

Advanced (2 today)


Food Challenge:

Limit yourself to one cup of caffeine today.


Faith Challenge:

Colossians 3:17 "Everything you say or do should be done in the name of the Lord Jesus, giving thanks to God the Father through Him"

Today, make a point of thanking God. Thank Him for your health. Thank Him for allowing you to live another day. Thank Him for your family and friends. If you need an attitude adjustment, one of the best things to do is think about all that you have to be thankful for!

 

Jan
7
12:00 am00:00

Health Challenge: Day 7

Fitness Challenge:

Choose the workout video that is best for you!

Beginner (Do low-impact option)

Intermediate

Advanced


Food Challenge:

Eat at least 2 servings of fresh fruit today.


Faith Challenge:

Galatians 5:22-23 "But the fruits of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control..."

We will never live perfectly, but when we have God's Spirit in us He is there to help us live with more of these things. Strive to live with more love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control!

 

Jan
6
12:00 am00:00

Health Challenge: Day 6

Fitness Challenge:

CHOOSE THE WORKOUT VIDEO THAT IS BEST FOR YOU!

Beginner (Do low-impact option)

Intermediate

Advanced


Food Challenge:

Eat at least 3 servings of vegetables today. 


Faith Challenge:

Romans 12:1 "So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him."

This is the Message version of Romans 12:1. I like reading the different translations of a verse. There are several different websites that allow you to see multiple translations of a verse so you can get a better understanding of it. I like www.biblehub.com or www.biblegateway.com. 

What I love about this verse is that it reminds me to do everything for God's glory. Often, what we do isn't as important as our motive behind what we are doing. Are you trying to make healthy changes so you can give God glory? I sure hope so! 

 

Jan
5
12:00 am00:00

Health Challenge: Day 5

Fitness Challenge:

Choose a workout video that is best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Drink at least 48 oz. of water today.


Faith Challenge:

Matthew 4:4 "But Jesus told him, 'No! The Scriptures say, 'People do not live on bread alone, but by every word that comes from the mouth of God." 

My hope is that during this 31 Day Health Challenge you will crave the Word of God more than you do anything else. 

 

Jan
4
12:00 am00:00

Health Challenge: Day 4

Fitness Challenge:

Choose the workout video that is best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Eat at least 2 servings of vegetables today


Faith Challenge:

Luke 1:37 "Nothing is impossible with God."

I want you to memorize this verse. When you feel like giving up and going back your old unhealthy ways I want you to say this verse over and over again. 

 

 

 

Jan
3
12:00 am00:00

Health Challenge: Day 3

Fitness Challenge:

Choose the workout video that's best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Do not eat any white flour today.


Faith Challenge:

1 Corinthians 9:24-25 "Don't you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize." 

As you go through this 31 Day Health Challenge I want you to keep your eye on the prize. My hope is you will experience improved physical health but even more importantly I hope you grow Spiritually stronger and learn to trust God more each day. 

 

Jan
2
12:00 am00:00

Health Challenge: Day 2

Fitness Challenge:

Choose the workout that's best for you!

Beginner

Intermediate

Advanced


Food Challenge:

Keep track of how many grams of added sugar you eat today. You do not have to count the sugar that is naturally in fruit, vegetables or dairy but ALL other sugar we want you to keep track of.  Our hope is this will open your eyes to how much sugar is in the foods you eat.


Faith Challenge: 

1 Corinthians 10:31 "So, whether you eat or drink, or whatever you do, do everything to the glory of God."

God created food first and foremost to give our bodies strength, energy and health. He did create it for our enjoyment too but He did not create it to comfort us. He is our Comforter.

 

Jan
1
12:00 am00:00

Health Challenge: Day 1

Fitness: Choose the workout that's best for you!

Beginner

Intermediate

Advanced


Food Challenge: 

Drink at least 60 ounces of water today.


Faith Challenge:

Philippians 4:13 "I Can do all things through Christ who strengthens me."

This verse has encouraged me so many times and I hope it will offer you encouragement too. When you feel like giving up and going back to your old ways just remember with God's help you CAN do this!  

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