The Culture of One Road Church and FitChurch (an important read)

Over the last few years, we at One Road Church have been changing our culture. We are a church focused on the two greatest commandments and the great commission.

"Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’ The second is this: ‘Love your neighbor as yourself.’ There is no commandment greater than these.”  

Mark 12:30-31

"Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.” 

 Matthew 28:16-20

Hence, our tagline "Love. More. Better." Broken down we mean, love God and love people, build up more Christ followers and better Christ followers.

Keeping a simple reminder of our core mission that is repeated helps instill in us the right culture that keeps us focused.

Likewise, throughout my fitness career I have seen two primary themes that lead to a lack of results.

1.) Lack of Education

"my people are destroyed from lack of knowledge. "Because you have rejected knowledge, I also reject you as my priests; because you have ignored the law of your God, I also will ignore your children." Hosea 4:6

This is HUGE! There are so many myths flying around regarding God and fitness that side track people all the time. This is due to a lack of education. If you understand core principles of exercise/nutrition science you can quickly spot gimmicks and myths. When you are educated, you stay focused on the principles that get results and not plans that may or may not follow actual science. You major in the major things and not the minutea that drags people down so often.

The same goes for sound doctrine and theology. When you study and grow closer to God, you begin to see the world and what's happening as Christ sees it. You avoid iffy doctrine and false teachings and can help others stay on track. When you are educated, you make progress and stay focused on what matters. This is why we at FitChurch emphasize education. Let's fight ignorance!




2.) Lack of Encouragement

"Therefore encourage one another and build each other up, just as in fact you are doing."

Thessalonians 5:11

Part of Christianity is fellowship. We are called to encourage each other and keep each other accountable and focused. In fitness, the plans that work best have support systems in place for when the road gets rough; not IF but WHEN the road gets rough. Just like in our Christian walk, there will be obstacles on our road. When those obstacles come, we need support and accountability to keep us on track. This is why we at FitChurch emphasize encouragement.

So, in addition to our "Love. More. Better." mission as Christians, we will also "Educate and Encourage." "E squared" if you will.




Educate and Encourage,


Chris Finley

The Point of Peripety

Lately I have been in a wonderful Bible study on the book of Esther.  What an incredible story of how God is able to reverse our destiny!!  God is able to bring about a point of peripety in our lives to change our destiny.  Peripety is a literary term that means "a sudden turn of events that reverses the expected or intended outcome".  It is the hinge on which the reversal of an expected destiny turns.  For Esther, it appeared that her destiny was to be a poor, orphaned, Jewish girl in a foreign culture but instead she became the queen to the king of an awesome Persian empire.  Then it appeared that Esther and all her Jewish people were going to be murdered because of Haman's hatred for them (Haman was the king's 'right hand man').  But in one quick turn of events God swept Haman away and protected not only Esther and her cousin Mordecai but all the Jewish people.  I realize this is a very brief summary of an amazing story but here is the main thought that has been rolling around in my head: God can take my mourning and grieving and turn it into joy-it takes time and a submissive spirit before the Lord.  

If you are discouraged with the appearance of your body or with your inability to change your weight/appearance I want you to take heart!  You probably fear that you are destined to always be overweight or unattractive or underweight or ____________(you put in the concern).  God is able to take your frustration and discouragement and turn it into joy!  I must confess, I would be very joyful if God suddenly removed my own struggles with my weight overnight but God has such bigger gifts to give me.  My struggles on this earth can become "gifts" that God uses to draw me closer to Him and to make me more like Him.  Seek God with all your heart, rest before Him and trust Him even in the area of your weight struggles.  You may think that your destiny is to always be overweight, ugly, underweight, unattractive but God has much, much greater plans for you!  Ask the Lord to take your mourning and grieving in this area, or any area in your life, and turn it into joy.  Your destiny as a Christian has already been changed because of Christ's death on the cross.  If God can give us life then I know He can bring wonderful things out of our struggles each day.  You are already destined to be seated at the right hand of Christ in Glory!  Be not discouraged this day with your appearance, instead, ask God to turn your shortcomings into a tool that God can use for His glory!  Look expectantly for your point of peripety as you allow God complete control over your heart.




Love. More. Better.



Amy L. Stacy, MS, RD, CDE, CDN

Why Do You Need to Rest 1-3 Days Between Workouts?

So you're in the gym getting your orientation and the trainer says, "make sure you take a day off between workouts. Doing circuit training Monday, Wednesday, and Friday is a good plan." What gives? I thought exercise was good for you? Why do I need to take a day of rest?

What many forget is that exercise is stress on the body. Make no mistake, it is very good for you, however, it's when you recover from exercise that you get the benefits. This is especially true with resistance training. For this lesson, we'll focus on resistance training to illustrate this concept of stress followed by recovery.


Here's the Explanation

It has to do with something called SRA. All it stands for is stimulus-recovery-adaptation. In other words, you give your body a stimulus to build muscle and get stronger (i.e. you workout). Afterwards, you rest for a day or two making sure to get at least 8 hours of sleep and your fist or two of veggies at most meals (recovery). Then you go back to working out and you notice that you can lift more weight or do more repetitions (adaptation). Check out the illustration below.

The blue line represents your fitness level. This could represent how fast you can run, how long you can run, how much weight you can lift, or how many times you can lift the same weight; just as a few examples. Notice that by day 3 the line is higher than it was on day 1. That's because your workout on day 1 gave your body the stimulus to adapt. Basically, your workout said, "hey body, you need to get stronger because we're probably doing this again in the future." Your body said, "oh geez, let's get stronger!" 


Now, over time this cycle may look something like this:

Notice again, over time this cycle can add up. Each workout gets progressively harder causing you to get stronger, faster, leaner, and feeling better!

This curve is actually a combination of muscles growing and repairing the damage done during the workout, as well as the nervous system recovering, the hormones readjusting, and many other systems adapting to the stress you put on them during the workout.




The Gist

So what's the take away here. After you workout, rest about 48 hours, then workout again and try to beat what you did last time. For example, lift 5 pounds more or do 1 or 2 more reps with the same weight that you used last time. Remember, the body is lazy (or efficient depending on how you look at it). In order to improve, you have to do more than you did before. Then rest and recover by getting at least 8 hours of sleep a night and practicing good nutrition habits like eating a fist or two of vegetables at most meals. After that, enjoy the benefits of being stronger and more fit!


In the same way that we need rest for our bodies, we also need rest for our soul and spirit. Follow God's leading and rest one day a week. Go to church and learn. Spend time with God, family, and friends. Also, take some time each day to rest. Study some scripture and pray. Get close to God a little more each day.




 Love. More. Better.

-Chris 





 
 

The Essential 7 Exercises

Have you ever been in the gym wondering if you are doing the right exercises or if you're missing any exercises? As numerous as the exercises are, there are only a so many movements the human body can perform.

Here are the essential 7 movements to keep in your exercise program:

1.) Squat
2.) Hip Hinge
3.) Lunge
4.) Upper body push
5.) Upper body pull
6.) Rotation
7.) Gait

Within the guidelines of these essential 7 movements you can choose an array of exercises. Here are some of my favorites that I use for my clients whether they're looking to gain muscle, tone, build stamina and strength, or just feel better.



Squat

Any variation of squat will work your quads, hamstrings, adductors (inside thigh), abductors (outside thigh), back muscles, and glutes (if you go low enough). Some variations even get your abs heavily involved!

1.) Bodyweight Squat - This is the first exercise I use for almost all my clients! It's that important! You can use a chair, ottoman, or small box as a target to sit on and get the right depth. Stand tall with feet about shoulder-width stance, keep your knees away from each other and in line with your toes as you sit back on to the chair or ottoman.

2.) Goblet Squat - This is usually the next step from a bodyweight squat. Grab a dumbbell, hold it under your chin, and sit back on to a chair or low box. 

3.) Back Squat - This is a staple in most programs especially for athletes. This should absolutely be done in a squat rack or power rack (the big cage in the gym). With the barbell on your back squat just like the above squats, keeping your knees in line with your toes.

Position the bar mid shoulder not on the neck

 


Hip Hinge

Hip Hinge is fancy trainer talk for bend at the waist, NOT the back. There will be no rounded backs in FitChurch! Hip hinge exercises work primarily the back, glutes, and hamstrings.


1.) Deadlift - Place a barbell on the floor, stand tall, while keeping a long spine, bend a the waist and pick up the bar.

Be sure to keep your midsection tight and straight

 

2.) Rack Pull - This is simply a deadlift off the bars in the power rack. This is usually where I start people deadlifting. It's just like a deadlift only, instead of having the bar on the floor start with the bar higher by setting the safety pins in the power rack.

3.) Romanian Deadlift - This is another great place to start learning how to hip hinge. Start with the bar in your hands. While keeping a long spine, bend at the hips as you push your butt back like you're going to wipe a chalkboard with it.

I would also consider glute bridges in this category.



Lunge

This is essentially like a squat on one leg. It will work the quads, hamstrings, adductors (inside thigh), and glutes.


1.) Step Up - This is a simple one. Grab a hefty box or set of stairs. Step up then step down in reverse. Repeat.

2.) Reverse Lunge - Stand tall. Imagine your feet are on railroad tracks and slide one foot backwards. Return to the start.

3.) Side Step - We often forget side to side movements. This will hit the glutes like no other! Stand tall, step sideways into a lunge. Return to the starting position.

Upper Body Push

There are really two different push exercises; horizontal pushes and vertical pushes. Horizontal pushes involve pushing away from your chest against resistance (think bench press), vertical pushes involve pressing something overhead against resistance (think shoulder press). Horizontal pushes all work the chest, shoulders, and triceps where as vertical pushes work primarily the shoulders and triceps, as well as other muscles around the shoulder blades.

 
1.) Push Up - The go-to exercise to start! Simply lay down on the floor and push yourself back up while keeping your torso rigid and straight. Start on the knees and progress to toes then feet up on a bench or chair.

Keep your weight shifted forward like you're balancing on your arms.

Notice the elbows don't flare out to the side. Shifting weight forward will take care of this.

2.) Bench Press - This is the standard in the gym. Use either dumbbells or a barbell. Lay down on your back on a bench, with a firm grasp on the weight lower it to your chest then press it back up.

Just like the push ups, elbows are tucked.

3.) Shoulder Press - The shoulder press is a great exercise to strengthen and tone the shoulders and triceps and even keep healthy shoulders... healthy! While sitting or standing tall with a tight torso, take dumbbells or a barbell from the front of the shoulders and press straight overhead.

Again, elbows are tucked.

Upper Body Pull

When you think upper body pull think row, pull ups, etcetera. These exercises work the lats (back), upper back around the shoulder blades, rear shoulders, biceps, and forearms. Just like with the horizontal pushing and vertical pushing, there are horizontal pulls and vertical pulls. For horizontal pulls, you pull toward your chest against resistance. For vertical pulls, pull toward your chest from overhead. 




1.) Seated Row Row Row... (I'll let you finish the song) - Rowing is hands down my favorite exercise for shoulder health and working the upper back that is so important for posture! I'm not a big fan of sitting when exercising but the seated row is a great place to start. You'll find this machine at most gyms. Sit tall with relaxed shoulders, firmly grab those handles and pull toward your chest. The key here is to squeeze your shoulder blades together like you're trying to crack a walnut.

Squeeze those shoulder blades together!

2.) One Arm Dumbbell Row - With one knee and one hand on a bench, firmly grasp a dumbbell and pull it to your chest. For full benefits, get the shoulder blade on the pulling side moving! Allow it to relax slightly as you lower the weight and pull it back as you pull the weight back.

3.) Lat Pull Down - I would have chosen assisted pull ups but not every gym has the luxury of an assisted pull up machine. However, most facilities do have a pull down machine. This is the one with the bar hanging high on a cable. While holding the bar with an even grip, have a seat. Pull the bar to your upper chest while thinking about pulling your chest up to the bar. It is okay to lean back a little while doing this exercise as long as you don't swing.

Rotation

Rotation primarily involves abs work. The buzz word here is "core." You can also include anti-rotation exercises here to teach your torso to NOT move under load. Rotation or anti-rotation exercises work the obliques, the abs, and even small muscles in the lower back. 


1.) Pavel Press - Outside of planks, the Pavel Press is a great way to teach how to hold your torso tight. This will not only tighten your stomach but help improve posture and help support your back. Set a cable or resistance band to our side about chest height. With the band or cable to your side, grab the handle in a partial squat position. With a braced torso, extend your arms straight in front of you. The key is to resist the pull of the weight.

Keep a tight torso and resist the pull of the band

2.) Up-Down Planks - This is another anti-rotation exercise. Start in a push up position on your hands, lower one elbow to the floor then the other. Raise yourself back up to your hands one at a time. The key is to keep your torso tight and straight.

3.) Crunches - Sometimes rotation isn't the best idea. When I plan clients' exercises I lump ab exercises in general with rotation exercises. A great exercise to get those abs turned on and working is the crunch. While lying on your back and feet flat on the floor, reach toward your knees so your shoulders lift off the floor and you feel your abs tighten. To progress from here, reach straight overhead instead of toward your knees.

Gait

Gait is quite simply, walking. This will work your entire body. I use it for planning cardio.


1.) Farmer's Walk - Pick up two dumbbells and walk. It's that simple. Again, stay tall and tight. This is a great exercise for your obliques especially if you only carry one dumbbell on one side.

2.) Walk, Jog, Run - Every now and then, when stress gets you down, go for a walk or jog and blow off some steam. Enough said.



What a Week Might Look Like

Monday

Goblet Squat 2 sets of 12 reps
Bench Press 2 sets of 12 reps
Seated Row 2 sets of 12 reps
Palloff Press 2 sets of 12 reps

Wednesday

Rack Pull 2 sets of 12 reps
Shoulder Press 2 sets of 12 reps
Lat Pulldown 2 sets of 12 reps
Crunches 2 sets of 12 reps

Friday

Step Ups 2 sets of 12 reps
Push Ups 2 sets of 12 reps
One Arm Dumbbell Row 2 sets of 12 reps
Farmer's Walk 2 sets of 12 reps
   


Summary

These are just the essential exercises. Almost every routine should include at least one of each of these sometime in the week. Once you get used to keeping these in your routine, feel free to add extra exercises for any area you want to work on a little extra. This could be a triceps extension and a biceps curl at the end of each workout to get a little extra arm muscle and shape. Whatever you do, keeping these essential 7 movements as the core routine will serve most people very well.  


Love God, love people.

-Chris  


 

Tips from the Fit: Just Do It!

Once you've been in your career for a while you start to notice similarities and you figure out what really matters, right? Over the years of being a trainer I've noticed some things. I've also interviewed many people who have made massive change in their lives and more importantly, have continued for years! Guess what. They have similarities in their stories. Similarities like telling themselves, "I'll start when..."

• Life slows down
• The kids go back to school
• This project at work is done
• Insert reason here

The Problem with "I'll start when..."

Life will not slow down. Kids will always need help with activities. There will always be projects at work. There will always be something competing for our time. Even if we have time, we're humans. It's in our nature to rationalize why we do or don't do things and give ourselves excuses. The problem is, in rationalizing and coming up with excuses (omitting legitimate reasons), we end up giving ourselves road blocks. We prevent ourselves from moving forward. It's kind of silly, isn't it? 


The Solution

I don't want to stress you any more then you may be. In fact, I want to help you get rid of stress and start making progress, but that requires the reality check above. 

So what how do you fix things? Do what you can do, now. Don't worry about doing what is the "most efficient" or the "most effective." Whatever you can do now and keep doing is what will be most effective for you. That is what will get you results. "But I can only exercise 10 minutes a day!" Awesome! Do 10 minutes. Once you're used to that add 5 minutes. Once you start feeling better, maybe you notice a way you can restructure your day so you can actually do 30 minutes. Then you realize that you can take a commitment off your plate. Boom! you're up to 45 minutes a day and loving it! You get to unwind and get rid of some stress for 45 minutes every day!

"I want to get my nutrition on track but I don't have time to prep all my food." Great! Buy a bag a pre-cut baby carrots or any other pre-washed vegetable and start eating a handful at most meals. Once you're use to that, add a palm of lean protein. Then make your carbohydrate source a cupped hand worth of complex carbs like whole grains or rice or fruit. In a few months, you're eating better than you ever have! You're even eating better than your trainer! You have so much energy that your kids are tired before you!


The Gist

So, we know that life will not ever slow down and if we keep coming up with excuses, we may never get in shape. We've also learned that the most effective plan is to do what we can do now and build on that. No waiting until Monday. No waiting until tomorrow. It's now or never. It's time to take control. The ball is in your court!


To Do

To help you get going today, here is a list of habits, pick one and get practicing.

1. Eat at least 1 fist of vegetables at most meals (as in 3 out of 4 meals or so).
2. Eat about 1 palm of lean protein, size and thickness, at most meals. Think 95% lean meats, greek yogurt, and so on.
3. Eat about 1 cupped hand of complex carbs like whole grains and rice or simple, natural carbs like fruit.
4. Eat about 1 thumb of healthy fats like nuts, olive oil, and so on.
5. Drink a nice big glass of a low calorie drink (shoot for 25 calories or less) 
6. Sleep at least 8 hours per day (don't underestimate this one!)   

* Men - use your hands to measure but use 2 fists for veggies, 2 palms for lean protein, 2 cupped hands for carbs, and 2 thumbs for healthy fats. Not that men need twice the amount of food, but that's a good starting place for most men.


A Simple 10 Minute Circuit:

1. Squat (if you know me, you already knew this would be the first exercise) - Grab a chair or low stool. While keeping your knees out away from each other like there is a stick preventing them from failing inward, sit down and stand up.
2. Push Ups - Start on your knees while balancing your weight on your hands. Lower your chest as close to the floor as you can, then press back up.
3. Crunches - Lay on your back with feet flat on the floor and bent knees. Reach up toward the ceiling while lifting your shoulders off the floor.
4. Cobras - Lay on your stomach with arms down by your sides. Raise your chest, arms, and feet up toward the ceiling.  

Do 2-5 rounds:

1. Squat 10 reps
2. Push Ups 10 reps
3. Crunches 20 reps
4. Cobras 20 reps  

So on Monday, Wednesday, and Friday, perform the above circuit and practice whatever eating habit you chose daily. Next week or next month, add one round to that circuit and one more eating habit.

That's it! Done.      

Again, don't wait! One week turns into one month which turns into years and eventually decades. Start with what you can handle and progress from there.

Likewise, don't wait to pray, invest, and invite. Start praying for those around you and that God would open their heart to Him and to you discussing God with them. Then invest time with them while showing them God's love. At God's nudge, invite them to church. As with fitness, be patient.

" Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." (Galatians 6:9 NIV)

Love God, love people.

-Chris

How One Man Lost 72 Pounds, Strengthened His Relationship with God, and is Inspiring Others!

Before

After

I always love seeing people take ownership over their health! It's uplifting, charging, motivating, and you can learn from them. That's why I'm sharing this story!

My eyes are drawn to anything fitness, so as I was scrolling through my Facebook feed, I saw my friend Lyle posting MapMyRun times and distances. Naturally, I clicked to see more. As I kept reading his updates over the next few weeks I kept seeing further distances and better times. Then I saw his family taking on "the fitness challenge," and taking ownership over their health too! I thought, "I have to chat with Lyle and his family about their journey and share it to inspire others!" Thankfully they were happy to oblige!

So, we set a date. After about 6 hours of visiting and chatting, here's his story:



Lyle's Story

After dealing with a gall bladder condition between Thanksgiving 2013 and the start of 2014, Lyle was back to enjoying food! It no longer hurt to eat! Then, in July 2014, his pastor gave a sermon 'Your Body is a Temple,' in which he shared the biblical view of health and how we are to honor God by being good stewards of the body He gave us. On July 29th, Lyle visited his doctor and found he was up to 293 pounds. That was the heaviest he had ever been and for the first time, his doctor prescribed cholesterol medications. God asked Lyle, 'If I call you to do something physically [like go on a mission trip], can you do it?' Lyle thought, 'no, not really.' Lyle said, "God was calling me out."

He also began to think, 'I'm 46, almost 300 pounds, and my dad died at 52.' Now, Lyle is not a man who believes in coincidence. Considering the fact that all of this happened in roughly the same year and the realization that he couldn't do what God may call him to do, Lyle knew something had to change. He replied to God saying, "I don't really want to change, but if You're calling me to change, I will." So, reluctantly, he took God's challenge!



How Lyle Did it!

Lyle was wise enough to know that it's not just about being physically active but also what you put in your mouth, so he started by keeping track of what he ate. Being a numbers person, he decided to start tracking using the "Lose It!" app. He now weighs his food with a digital food scale that you can get from Wegmans, Wal-Mart, or most other stores. Lyle says, "I'm not on a diet. It's just about watching what I put in as much as I can." When I was visiting with Lyle and his family, we enjoyed lean, tender pork chops with potatoes and veggies! Lyle even had his own sweet potatoes that he measured! Delish! Thanks again guys!

Even at restaurants, Lyle will say, "I don't mean to be a pain, but can you let me know what you're putting in it [his food]." He goes on to say, "I've learned to be more vocal," as he has noticed people are very accommodating. He's not afraid of what others think or say. He's taking ownership over his health and honoring God. That's what matters!

Lyle also finds healthy recipes, goes to the farmers market, and even enjoys local maple syrup ever now and then! As he has changed what he eats, his taste buds have followed suit. He doesn't have the same tolerance for fast food as before. Now he eats a few Christmas cookies or fast food and it feels like a brick in his stomach. After eating junk, he's tired and feels terrible. Now his goal is to "eat as natural as possible." The way God intends.

Some other benefits Lyle has noticed along the way is that you can eat a lot more healthy food for the same amount of calories as junk food. He says, "I've discovered I can have a big ol' bowl of fruit or a brownie, and the brownie still has more calories."

In addition to watching what he eats, Lyle began working in some simple exercise. He walked a few days a week! He got his target and simply walked there and back. After a while he thought, "let's see if I can go a little further," so he did. Over time Lyle walked further and further until one day he thought, "let's see if I can RUN!" Now, Lyle reminded me that a few years before, we had been discussing fitness and he told me, "I hate running. I'll never be a runner." Ya know... we're created in God's image. We have a sense of humor and so does God!

Lyle started to walk with spurts of running mixed in. Over time he began to run more and walk less until one day he got the sense that God was saying, "run until I say stop." So Lyle began to run. He ran to the end of the road and thought, "this should be long enough." But God thought otherwise. So Lyle kept running. Then he came to a familiar hill and said, "I'll run to the top of the hill then walk back." But God said, "keep running." Eventually, Lyle had run far beyond what he thought he was capable of running and God said, "walk."

In all of his time running, he was listening to music as he spent his time worshiping and being with God! Lyle's running started physically but now it has increased his time spent worshiping God, his time in the Word, and his entire mindset has changed! Because he listens to Toby Mac and worships while he's running, Lyle often ends up singing. Other runners have come up to him to ask, "what are you listening to?" Bam! Witnessing opportunity! Since starting running, Lyle has learned that the running community is quite friendly and supportive. He mentioned that when he ran his first half-marathon, runners who already finished would come back around to cheer on other runners!

Lyle finishing a half-marathon!

Over the course of six months Lyle has gone from running a 42 minute 5k to now running a 28 minute 5k on the treadmill! He mentioned that his best official 5k time is 33 minutes and 39 seconds. And he said he'd never be a runner!

Lyle has lost 72 pounds, he is off his cholesterol medication, and he has completely changed his outlook! He can now bend over and touch not only his toes but his palms to the floor. He has more energy than ever. He can hold a catcher's position again and play with his grandchildren. People he hasn't seen in a while say, "what happened to you?" He has discovered long lost friends (his toes and ribs), and he can now go down water slides without needing to use the 2 person tube! His life is changed! He now looks forward to reaching the 100 pounds lost mark while he and his family get healthier and grow closer to God!



10 Tips from Lyle and His Family 

1. Break long-term goals into small increments. Take your time and enjoy the ride because there will be ups and downs.
2. Budget calories and be aware of what's in food.
3. If you don't want to walk or run, find another activity like cleaning or gardening. (From his wife Lisa who has lost over 20 pounds!)
4. Fill up on your vegetables FIRST before eating the rest of your meal! (VF - "Veggies First")
5. Don't listen to nay-sayers. People will tempt you. They will think "it's just a phase." Keep pushing and one day, inspire them!
6. The best way to FAIL is to say, "I can never have [insert food here] again." Just have a couple Oreos instead of the whole package.
7. Weigh yourself weekly, not daily, if the ups and downs mess with your head.
8. Find support! It's easier when your spouse joins in (but don't force them).
9. Stick with it! This is a new way of life and God is by your side!
10. Experiment. Try different recipes and workouts. FIND WHAT WORKS FOR YOU!

As with our walk with God, fitness is a journey. There will be ups and downs but in the end you will never regret taking ownership over your health but you will always regret not doing it! It all starts with one step.


In a later email, Lyle added:

"On a personal note Chris, I have been spending a lot of time asking God “what is it that you are preparing me for that I need to be so fit for?” Over the last couple of weeks He has given me a peak into His plan (at least I think He has). While I have become healthier He has allowed me to inspire people and share this story with them. I have had people come to me and ask me to start praying for them to be able to overcome their obstacles. What He has shown me is that my weight was an obstacle I needed to overcome, and by relying on God to overcome that obstacle (because it is so Him and not me!!) He can use me as an example and as an individual to help others overcome whatever they may be going through. It has amazed me so much and brought tears to my eyes that He can now use me. It had more to do with being obedient to God and do what He has told me this has actually made me so much closer to Him and I am usable to Him now because of my reliance on Him so while this was about me becoming healthier physically it is actually more about me becoming healthier spiritually! Oh what a wonderful God we serve Chris!!"

Will you take God's challenge?

Love God, love people.

- Chris

What Passes Your Lips?

 

 

If you Google the phrase "what foods should I eat" you will get a wide variety of websites that list titles like "The Best Superfoods" or "The Top 15 Heart Healthy Foods" or "The 10 Healthiest Foods on the Planet".  Just ask an assortment of people how you should eat and you will be told various ideas such as; you should be vegan or vegetarian or eat a paleo diet or never touch sugar or avoid all white foods.  It can drive you crazy or become an obsession!  In my practice I have seen some patients become anxiety driven over what foods should pass their lips and what foods should not.  There are also patients that just throw their hands up in the air and give up trying to eat healthy while others make food their constant enemy.  I will never forget the patient that once told me that the only safe food to eat was tomatoes.

As a Registered Dietitian I can attest to the fact that it does help us stay healthy if we do eat a varied diet full of vegetables and fruit.  As a Christian I also can assure you that God is much more interested in what comes out of our mouth than what goes in.  Yes, we need to treat our bodies with care and honor but, as Christians, we need to put even more emphasis on what words come out of our mouth rather than focus on what goes in.  In Matthew 15:11 Jesus said, "What goes into someone's mouth does not defile them, but what comes out of their mouth, that is what defiles them."  My focus in life needs to be on Christ first and to make certain my words are chosen carefully as they represent my heart and His.  I am God's ambassador here on this earth and I want to serve Him well.  Instead of being overly focused on the food going in my mouth I need to focus on the words coming out.  I have found that when I put Christ first in my heart and strive to please Him by my words and actions then the other areas of my life tend to come under His wonderful control.  Let's make certain we are keeping our tongue in check with God's word.  He will bring blessings in your life as you give Him control over your tongue!

 

 

 

Amy L. Stacy, MS, RD, CDE, CDN