FLASHBACK FAVORITE! Here is one of our favorite posts from the past. Enjoy! (This post was originally published on 5/10/16).
I recently celebrated my 35th birthday and for whatever reason, this seems to be the time that I like to look back and set goals, resolutions, I suppose. I get very introspective over my life. It’s my new year.
Evaluating and making changes toward the better is always a good thing. Stepping back and looking at the big picture is a great way to take a look at where to begin.
To make big changes can be overwhelming. Most days, I feel like everything in my life needs to change, but it’s practically impossible to change overnight, and if I try, I most often fail. Too many goals. Too much multitasking upon my already multitasking as a wife, mom, coach, athlete, life group leader…the list goes on. I set myself up for failure.
Here is the solution to success when speaking of your nutrition and exercise, ladies: make small changes. If your goal is to lose weight, I would not recommend going from pizza for breakfast to a week long juice cleanse. More weight gain after the drastic weight loss (and a lot of hangry) will likely follow…trust me, I tried it once in my college days, no bueno! Instead, cut out or replace some little things each week from your diet, create better habits in your eating one small piece at a time.
If your goal is to work out more, going from zero to even 5 days a week may be a little much. Start with 3 days for 2-3 weeks. Develop a habit, then add one more day for 2-3 more weeks, then maybe one more. Starting too aggressive, unless you have a nutty trainer like me to pull you out of bed, will more often than not, lead to failure.
It’s amazing how God takes the little changes, both physical and spiritual, and grows and matures them as we focus on what He directs us to focus on. God does bring big change, but, most often it is the little, consistent changes, decisions, disciplines, and tweaks that are most common and bring the continued peace and joy.
If you are unsure what tweak is needed, ask God to show you, He most certainly will. With His help, our Father will direct you down a path of victory over the little disciplines of your daily lives.
The Bible says in 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 hope and a future.’”
As we abide in Him, we will bear much fruit. He has GREAT plans for us! By caring for our bodies, it gives us the energy, clear thought, and confidence to be a part of what God is doing in our lives and the lives of others He changes through us.
To help you along, here are a few tips to put in your tool kit to help you along you journey to fitness:
What goal are you going to make today? This week? This month? If you aren’t at least a 9 out of 10 confident that you can stick to it, then scale it down, make it simpler. As you are achieve your goals, make new ones to build on each other.
My Top Three 10 minute at home workouts (add more time for your fitness level):
1. 30 second sprint/30 second walk/jog
2. Odd minutes: walking lunges; Even minutes: as many burpees as possible
3. As many rounds as Possible: 5 Push-ups, 10 squats (or jump squats to spice it up), 15 sit-ups
Quick Nutrition Tip:
Try to adopt as much of a whole food diet as possible. On days that you don’t exercise eat less heavy carbs, such as grains and potatoes, and stick to fruits and veggies as your carb choice for the day.
Measure your serving sizes. For three (four if you lift weights or do HIIT style training) meals/day as such: 1-1.5 palm size carbohydrates in the form of fruits, vegetables, whole grains. 1 palm size protein (chicken, beef, fish). 1 thumb size fat (butter, EVOO, coconut oil, nut butters, etc) for each meal. Please don’t count your calories, it can be up to +/-25% off of actual count and way too time consuming! Just use your hand!