ReIgnite: Table of Contents
Spiritual Health: Re-Think Fitness
Physical Health: Benefits of Exercise & Healthy Eating
Spiritual Health: You are His Beloved
Physical Health: Safety First!
Spiritual Health: Are You Ready to Take on the Real Challenge?
Physical Health: Nutrition 101
Spiritual Health: Know your ABCs
Physical Health: Weight Loss Basics
Spiritual Health: Counterfeit gods
Physical Health: Time-Saving Tips
Spiritual Health: Don’t Look at the Waves
Physical Health: The Importance of Drinking Water
Spiritual Health: God is Good, Especially During Our Challenges
Physical Health: Osteoporosis and Alzheimer’s Disease
Spiritual Health: Joy Always
Physical Health: Entertaining and Evangelism
Spiritual Health: Biblical Principles Can Save Your Life
Physical Health: Total Body Workout
Spiritual Health: People Pleasing
Physical Health: The Fat Dilemma
Spiritual Health: Fit to Serve
Physical Health: Health Eating on a Shoestring
Spiritual Health: Fully Integrated
Physical Health: Top 10 Healthy Changes
Appendix: Scripture References:
Perhaps this isn’t your first attempt to improve your health. Sadly, it’s been reported that approximately 94% of all exercise and diet plans fail. We spend billions of dollars trying to lose weight, yet our obesity rates continue to climb. Why is it so difficult to remain faithful to diet and exercise? What has to change in order for you to succeed?
Throughout my years in the fitness industry, I have seen thousands of people get trapped in the fitness frustration cycle. Perhaps this has happened to you. Each year, you make a passionate resolution on January 1st to lose weight. Then, you dive head first into the latest exercise and diet craze that promises you will lose all your unwanted weight in just a few weeks. When you turn the calendar to February 1st you might have lost a few pounds, but you’re also losing your passion to lose weight. By March 1st, you’ve packed the pounds you lost back on and gained another five! You’re not alone. Take heart! You don’t have to become one of the millions entrapped by the fitness frustration cycle.
I have found that most fitness programs make one huge mistake — they focus only on changing your behavior. Behavior modification alone doesn’t work. Trying to change our behavior without adjusting our thoughts might work short-term, but we will soon fall back into our old ways. This is why so many people who lose weight end up putting it back on.
If we want to make a lasting change, it has to start with our thoughts. We need to understand what the true motive is behind our unhealthy choices and what thoughts need to change in order for us to move towards a healthier lifestyle. What it really comes down to is that we have to go at this differently than we have in the past.
Over the upcoming weeks we will be giving you information on exercise and healthy eating, but even more importantly, we are going to challenge you to think differently. We are going to encourage you to think deeply about why you want to make healthy changes, what’s kept you from succeeding in the past, and what has to happen for you to make lasting, healthy changes in the future.
The Faithful Workouts’ strategy for making lasting, healthy changes will most likely be an entirely different approach than other programs you’ve tried. We are going to help you to think and act differently. Success starts with changing the way you think!
Your thoughts matter. What you believe on the inside affects how you live. “As water reflects the face, so one’s life reflects the heart.” (Proverbs 27:19) “The heart” doesn’t mean our physical, beating heart. It is referring to what we are on the inside. We must first get our hearts and our thoughts to change if we want to break free from our old, unhealthy ways. Our thoughts affect how we live, and our lives are a reflection of our thoughts.
How do you Re-Think Fitness? Romans 12:2 has the answer: “Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will know what God wants you to do, and you will know how good and pleasing and perfect his will really is.”
WOW! When we allow God to come into our lives, He can help us change the way we think and then reveal to us what we should do. The “world” is going to try and get you to think differently about your journey to better health. We need to listen to God’s voice. To make a lifestyle transformation, we need to start allowing God to change the way we think! This is super important, so please don’t read this too quickly. Consider memorizing and praying over Romans 12:2.
Over the next 12 weeks, Faithful Workouts is going to challenge you to change the way you think about Faith, Fitness and Food. Here are the thought changes we are hoping you will have:
Your desire will be to have Jesus at the center of all you do, including your fitness plan. You will be moving towards a lifestyle with your faith “Fully-Integrated” into all you do.
You will be confident that you can make healthy, lasting changes because you know God is on your side and is there to help you on this journey. You will understand why faith is such a critical component of your fitness journey.
You will move from “have to” to “get to.” You will no longer dread exercise and wonder why you “have to” do it. You will realize that being healthy enough to exercise is a blessing, and one you shouldn’t take for granted. You will be thankful you “get to” exercise.
You will look at exercise as a way to get your body strong and prepared to take on anything that comes your way. You will know proper form for each exercise and will avoid exercise-induced injuries. You will be motivated to consistently exercise because you know all the physical and emotional benefits that come from a Total Body Workout.
You will no longer search out the best “diet” to go on. You will no longer have guilt because you failed yet another diet. Your nutrition plan will be more about giving your body the fuel it needs and less about doing whatever it takes to fit into your jeans. You will choose the amazing foods God created over the unhealthy foods the big food companies create.
You will finally understand what a healthy nutrition plan really looks like. Your motivation will change from wanting to look a certain way to wanting to feel a certain way.
If we change our thinking and believe that, with God’s help, we can take control of our health and become dedicated to a fitness regime, then we will be on our way to a healthy lifestyle.
My prayer is that you keep your mind and heart open to what God will reveal to you during this journey. Most likely your journey will not be a direct path. There will be some wrong turns, but if you stick with this plan and allow God to change the way you think, you will finally break free from your old habits!
Throughout this study you will see questions at the end of each chapter. My tendency when I see hard questions in a book is to blow by them to the next chapter. I encourage you NOT to do this. This is a workbook not a novel. Take your time and be thoughtful answering the questions. Your breakthrough thoughts are more likely to come from pondering what holds you back and what motivates you, rather than from the actual information in the book itself. Most likely you don’t lack information you lack transformation.
What are your thoughts about how God can change the way a person thinks?
What ways in the past has God changed the way you think?
What are the challenges you face when trying to believe that God can change your thinking?
Benefits of Exercise
Want to feel better, have more energy and perhaps even live longer? Look no further than good old-fashioned exercise. I am sure you’ve heard that “Exercise is so good for you!” a million times over, but take a moment to read through this list of benefits. I find that knowledge can motivate us to action. Any time you’re having trouble mustering up the energy to work out, review the following facts to get you motivated and moving.
1. Exercise boosts your energy level: One of the main reasons I exercise is because I want to be physically ready to move when God calls me to take action. I know real joy comes from doing God’s work, so I want to be in shape and have the energy to be used by Him in any way He sees fit. Physical activity delivers oxygen and nutrients to your tissues. In fact, regular physical activity helps your entire cardiovascular system work more efficiently. Big deal? You bet! When your heart and lungs work more efficiently, you have more energy to do the things you enjoy.
2. Exercise improves attitude: Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. As I mentioned above, you will have more energy, which will help you take on activities with a better attitude. Regular physical activity can even help prevent depression. When you combine exercises with uplifting music and God’s word, it’s a winning combination!
3. Exercise helps fight disease: Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket. Regular physical activity can prevent (or manage) high blood pressure and lower your cholesterol, as well as help prevent type 2 diabetes, osteoporosis and certain types of cancer. Heaven’s going to be awesome, but the longer you live, the more time you have to tell people about God’s amazing love for them.
4. Exercise helps you sleep better: Struggling to fall asleep? Or stay asleep? It might help if you boost your physical activity during the day. A good night's sleep has many health benefits. And you guessed it — physical activity is sometimes the key to better sleep. Regular physical activity will help you fall asleep faster and deepen your sleep. Try not to exercise too close to bedtime though, or you might be too energized to fall asleep.
5. Exercise is good for your brain: When you exercise, you send hormones rushing to your brain. Once there, they mix with a chemical called brain-derived neurotropic factor, or BDNF, which plays a role in brain cell growth, mood regulation and learning. “BDNF is like fertilizer for the brain,” says John J. Ratey, Ph.D., a clinical associate professor of psychiatry at Harvard Medical School. “Without it, our brains can’t take in new information or make new cells.” If you want to keep your mind sharp, engage in cardiovascular activities.
6. Exercise can add fun to your day: Seriously, it can! Physical activity doesn't have to be drudgery. Try one of our PAZAZ videos (cardio dance) or take a dance class, check out a local climbing wall, play tennis, go for a walk, or choose a Faithful Workouts exercise video you’ve never done before. Find a physical activity you enjoy, and go for it. Your kids are watching everything you do, so let them see that exercise can be fun. Get your family to exercise with you. If you do a video together you will not only get in shape, but you will also connect with God, with each other and most likely have some good laughs too.
7. Exercise helps you manage your weight: Want to get to a healthy weight? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. When you burn off more calories than you take in, you lose weight. You don't always need to set aside major chunks of time for working out. Dedicated workouts are great, but the physical activity you accumulate throughout the day helps you burn calories too.
Which of the benefits listed above most motivates you to exercise? Why?
Benefits of Healthy Eating
I’m sure you have heard that eating healthy is important — but trying to figure out what a healthy diet looks like can be confusing. There are so many different theories, plans and diets available — how do you know which is the best for you?
Throughout this study, we will share with you the “how-to” of eating healthy — but let’s first get you excited to make changes by listing a few of the benefits of properly fueling your body:
1. Healthy eating helps you maintain a healthy weight
2. Healthy eating helps you fight off illness and diseases
3. Healthy eating increases your energy levels
4. Healthy eating can save you money (and time) in health care costs
5. Healthy eating can keep you more mentally alert
6. Healthy eating builds and strengthens your bones and tendons
On the other hand, when we fill our bodies with foods loaded with sugar, chemicals or unhealthy fats…we can destroy our health. I love how Ann Wigmore, a holistic health pioneer, states, “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”
You have a choice to make each day. Are you going to improve your health with what you eat or are you going to diminish your health?
Upcoming articles include:
Weight Loss Basics
The Dangers of Sugar
Healthy vs. Unhealthy Fats
Time-Saving Cooking Tips
Knowledge is powerful. The more you can understand how food affects your body, the more motivated you will be to change.
“Let thy food be thy medicine and thy medicine your food.” Hippocrates
Which of the benefits of eating healthy most excites you? Why?
Which of the following benefits of good health are most motivating for you? Circle 3
Decrease Risk of Chronic Disease
Take Care of God’s Earthly Home
Better Mental Alertness
Play with Children / Grandchildren
What are the obstacles that most frequently get in your way of making healthy choices regarding your physical and spiritual health?
How can you leverage your motivators and diminish your obstacles to help you stay on the path to better health?
Each week you will be asked to set goals. Your goals can be about faith, fitness or food (hopefully all 3). Write them down in the space provided.
When setting goals, make them action-oriented goals, not result-focused goals. By this, I mean make goals based on the actions you will take, not the results you want. An action goal would be, “I will exercise at least 3 times a week. Each workout will be at least 20 minutes.” A result goal would be, “I will lose 1” in my thigh measurement.”
I suggest this because here is what I have seen happen so often: someone sets a “result goal,” they eat healthy and exercise, and yet they don’t meet their goal. They then get discouraged and turn back to their old ways. When you eat healthy and exercise, you are improving your health but you might not instantly see the results you wanted. Stay focused on doing the next right thing and be patient with the results.
Write down this week’s workout schedule. If you want to reach your fitness goals you need to schedule your workouts. It is one of the most important appointments you will make. (calendar included in ReIgnite study)
Journal about this week’s victories and challenges: