What Are You Wearing?

Clothe yourselves with the Lord Jesus Christ, and do not think about how to gratify the desires of the sinful nature. Romans 13:14

I watched my son shift into his playful character after he put on his superhero costume. We went to the movies and though it may have seemed unusual for him to wear such attire, my husband and I figured we would let our kid be a kid. It stirred plenty of attention. Other parents just smiled as if they had experienced the same before and some expressed how cute he looked. Management at the movie theatre even made up an award for him: Best Costume of the Day.

When we returned home it was nearing bedtime; he had to go to school the next day. After his shower, he wanted to put the costume back on for bed and even asked to wear it to school. We finally had to say no, explaining that there are certain times when a particular type of clothing just isn’t appropriate for the time of day. “We wear pajamas at night and regular clothes during the day,” I explained.

So often we deal with stressful situations or circumstances that unfold contrary to our expectations by becoming emotional or perhaps even going in a reactive to mode in our own strength to try to fix whatever is seemingly failing or falling apart. Many times our way of thinking and our actions do not line up with the word of God. Those old ways that once clothed us are not necessarily what will bring us into a new life in Jesus.

Isn’t it time for us to change our clothing as believers? We are to “live as children of light” (Ephesians 5:8). Putting aside our old ways as my son put aside his costume and embracing new ways.

You were taught, with regard to your former way of life, to put off your old self, which is being corrupted by its deceitful desires; to be made new in the attitude of your minds; and to put on the new self, created to be like God in true righteousness and holiness. (Ephesians 4:22-24)

How to Overcome That Afternoon Slump

The macrobiotic diet sees good nutrition as the blending of yin and yang elements in a harmoniously combined and prepared manner. Click here to read more in the Living Balanced edition of LiveLiving Christian Health and Wellness eMagazine, pages 15 – 16.

Forearm Side Plank for Core Strength

We have discussed the plank in the past and how it targets the abdominal muscles creating a strong core. The forearm side plank is a great exercise to target the oblique abdominal muscles (the fan like muscles running along each side of your torso. The side plank when done correctly will help you to build a strong inner core and provide stability for your low back. Creating a strong core for your body will only progress your strength in other areas as it is a key to being able to maintain good posture in techniques in all other areas of your lifting routine and daily activities.

How to perform the exercise:

Step 1: Lie on your left side with your legs extended. Place your left elbow directly under your shoulder, and your right hand palm down on the floor. Stack your right foot on top of the left.

Step 2: As you exhale, gently contract your abs and lift your hips and knees off the mat, keeping the side of your left foot and your left forearm and elbow in contact with the ground.

Step 3: Inhale and slowly return to start. Alternate sides and repeat. Hold for 15 to 30 seconds per side doing 3 – 4 repetitions on each side.

How to make it harder!
Raise your upper leg off of the lower leg throughout the exercise.

Better Buns with the Bridge

No, I am not talking about cinnamon buns that you get by walking across a bridge to get to the closest Cinnabon shop. I am talking about your back side. You know the area where all the unsightly cellulite likes to hang out. Those are the buns that I want to show you how to tighten up. We all stand in the mirror and examine every square inch of our bodies to see what looks good and what needs some work. So if you fall in the category of not so smooth buns, then add this exercise to your routine. If you don’t have a routine, then start one with this exercise.

The bridge is a common pose used in both yoga and Pilates, and is a perfect Pilate’s exercise for a firm butt.

How to execute a standard bridge and the more advanced bridge (Single Leg Bridge with a BOSU ball):

1. Lie on your back and bend your knees. Place your feet flat on the ground.

2. Allow your arms to rest at your sides and keep your shoulders and neck relaxed.

Advanced option: Place your feet on the platform of a BOSU ball instead of the ground.

3. Inhale deeply, and as you exhale, push into your feet and lift your hips, allowing your weight to roll into your shoulders. Your body should form a straight line so that you can look down your body to see your knees.

Advanced option: Push your feet into the platform of the BOSU ball.

4. Hold the bridge for five to 10 breaths as you squeeze your buttocks tight and then carefully roll your spine down, one vertebra at a time.

Advanced option: Hold the bridge position, shift your weight to one leg and gradually extend the opposite leg; your leg and body should form a straight line towards your head and shoulders which rest on the ground. Return the lifted leg to the platform before rolling your spine down to the ground to the starting position.

Fiber Does More Than Just Help You Poop

A boost in your fiber intake can increase your weight loss efforts. Maybe eating fiber-rich foods seems challenging to you because you anticipate gastrointestinal discomfort? Don’t worry. A slow introduction of fiber-rich foods will give your body a chance to adjust to the change and minimize discomfort.

It’s a whole lot easier to lose weight and maintain a healthy weight with fiber-rich foods than without. The good news is that foods high-fiber have bulk that helps you feel full and they are digested slowly. This means it will take longer for you to feel hungry again. Healthy balance of your intake of soluble and insoluble fiber will aid in maintaining digestive health and lower the risk of heart disease and high cholesterol.

Jump start your fiber rich diet with some ideas such as the following:

Whole grains: Most of us know that fiber from white bread is inferior to whole grain sources. Some contain just 1 gram of fiber per slice. Opt for whole grain breads that contain at least 3 grams of fiber.

Flaxseed sprinkles: Two tablespoons of ground flaxseed contain approximately seven grams of fiber. Sprinkle it in your favorite pancake mix or on top of your oatmeal; it adds a nice nutty flavor.

Pasta switch: Whole grain pasta has three times as much fiber as regular pasta. Switch from regular pasta and add whole grain pasta topped with marina sauce and a side of steamed for a healthy meal.

Partake In the Rhythm of Nature

We tend to be more alert and light when our diet consists largely of fruits and vegetables. In addition, when we eat these foods in season, we also partake in the rhythm of nature. Read more in the Astronomy edition of LiveLiving Christian Health and Wellness eMagazine, p18.

Lose the Fat: There is No Excuse to Ignore Those Arms

Even though you have put away your sleeveless tops for the winter months, this is no excuse to ignore those arms, especially the tricep muscles. Now is the perfect time to put in the hard work so when summer time does come back around you will be ready to pull out those tops and where them without worrying about all that extra fat that could be hanging around your arms once summer time does arrive.

Lying Dumbbell Extensions:

Step 1: Lay flat on your back on a bench and grasp a dumbbell securely at one end.

Step 2: Holding the dumbbell tightly in your hands with your arms extended and a slight bend at your elbows so all the tension is on the tricep muscles. Slowly lower the weight down behind your head by bending at your elbows and while keeping your elbows/ arms tucked in tight to your body.

Step 3: Raise the dumbbell back up to the starting position by straightening your arms at your elbows.

Do 3 rounds of 12-15 repetitions at a weight that gives you a muscle burn by the 8-10th rep.

Strengthen the Immune System

The flu has raised attention to cleanliness and precautionary methods this year. Sneeze, cough or blow your nose and you might be suspected of having H1N1. There are some helpful foods to eat to strengthen the immune system and fight disease and infection:

1. Vitamin C – Leafy green vegetables, berries, red bell peppers and black currants
2. Vitamin A – squash, sweet potatoes, broccoli, mango and tomato
3. Vitamin E – sunflower seeds, avocado, almonds, and salmon
4. Zinc – nuts, seeds, All Bran and wheat germ.

Exercises to Increase Your Oxygen Capacity for Living a Fit Life

Increase your oxygen uptake and you will increase your body’s performance and sense of wellbeing. You should be interested in utilizing your oxygen capacity more effectively. Read more in LiveLiving Christian Health and Wellness eMagazine, page 31.

Plank Pike: A Great Way to Build Core Strength

Most people are intimidated when it comes to performing exercises with the stability ball, but it is a great way to build core strength. All other moves you perform for each muscle within the body can be enhanced by building core strength. Core stability is needed in every activity you perform throughout the day. From rolling over to get out of bed to sitting in your car the abdominals are hard at work stabilizing your lumbar spine. This week’s exercise is one that should challenge you. The primary target is your abdominal muscles but arm and leg strength are required. The is also a great way to develop dynamic stability and strength in your shoulder muscles and in your hip and gluteus muscles. In addition to the great workout this move provides an opportunity to be like a kid. So have fun with this move!

Here is your challenge:

Step 1: Take an exercise ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders.

Step 2: Use your abs and legs, rolling the ball to your middle towards your arms, lifting your hips and keeping your head down towards the ground in between your arms. Your body will form an inverted “V” shape.

Step 3: Hold the inverted “V” for 2 seconds and then roll back to the starting position.

Step 4: Do 2-3 sets of 10-15 repetitions! Be sure to pull your abdominals in and keep your head in line with your spine as you move in and out of the “V” position.