Tag: exercise

Posted on in Books and Movies I Like, Fear/Don't Fake Brave, Life is Short, Miscellaneous, Perseverance, Pivot, Words

Words Can Change Your Brain

I recently saw both a social media post and an article about a book, Words Can Change Your Brain. Certain neuroscientists have conducted several studies, and the book compiles part of their research. One quote stuck out to me: “A single word has the power to influence the expression of genes that regulate physical and emotional stress.”

The post mentioned how any negative word or phrase you think or say during a workout (or trial) makes stress hormones in your body, hindering your progress. Thoughts of worry, fear, or inferiority can scramble neurochemicals and reinforce what you are thinking. In this context, the word “NO” shuts things down. “I can’t. This is too hard.” Our brain does not correctly distinguish between fact and fantasy – it just assumes the worst, that there is a valid threat!

However, one positive word can make all the difference. For example, “YES” is full of possibilities! It reduces stress and turns on genes and neurochemicals for our well-being. We make more adrenaline, dopamine, epinephrine, and endorphins to help us overcome the challenge.

Over the weekend, I applied this to lifting weights and found it helpful! I felt good and did more reps than usual with a higher weight. I will keep it in mind moving forward!

This made me think of other reasons to check our thoughts. Our brain chooses either a path of faith or fear. It cannot choose both at the same time. “YES” often correlates with faith, while “NO” tends to run with fear. I’m not talking about those times when we need to set healthy boundaries but rather when trying something new, which can be scary! We must face our fear to move past it.

Instead of ruminating on our thoughts (negative or positive), we can meditate on God’s Word. There are so many wonderful verses… His Word is the best!

Here are some faith-filled Scripture verses to consider:

John 1:1-5 (NIV), “In the beginning was the Word, and the Word was with God, and the Word was God. 2 He was with God in the beginning. 3 Through him all things were made; without him nothing was made that has been made. 4 In him was life, and that life was the light of all mankind. 5 The light shines in the darkness, and the darkness has not overcome it.”

Romans 8:31 (NIV), “What, then, shall we say in response to these things? If God is for us, who can be against us?”

2 Corinthians 1:20 (NIV), “For no matter how many promises God has made, they are ‘Yes’ in Christ. And so through him the ‘Amen’ is spoken by us to the glory of God.”

Ephesians 3:20-21 (NIV), “Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, forever and ever! Amen.”

1 John 4:18 (NIV), “There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.

God, in His infinite wisdom, programmed our brains to run on faith, love, joy, peace, and hope. We can trust that He has good things in store for us. He is our YES and AMEN. We don’t have to choose fear!

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Heavenly Father, thanks for taking such good care of us. Thanks for teaching us Your ways. Help us keep moving forward in faith; may we stand firm against fear. In Jesus’ Name, Amen

Question: What is your favorite Bible verse? How can you use it to grow your faith?

Tasks: Replace fearful thoughts with faith-filled thoughts. Next time you face a challenge, say “YES” and watch God’s power work through you!

Posted on in Gratitude, Life is Short, Miscellaneous, Perseverance, Worship

Core and More

Today, we will start off with a funny joke. 🙂

Question: What workout do apples love?

Answer: Core workouts!

Free Core Training Fitness photo and picture

A friend from church runs a workout accountability group, and that was one of the many jokes and memes she shares.  Each month, we each pay a little money into it. If we complete twenty of thirty days, we can cash out or roll it over for the next month. Sometimes, we earn a few bucks if other people don’t complete their workouts.

The workouts are flexible in that “whatever challenges you” can count, as long as it is for thirty consecutive minutes. Housework, mowing the lawn, and clearing snow don’t count, but most other things do. Because I started last fall, most of my workouts have been in my basement using my treadmill, recumbent bike, etc. I don’t know everyone in the group, but it is nice to check in and get motivation from their ideas.

Over the last year, I have been working out to help alleviate random aches and pains so I can keep healthy. You may recall that I went to the chiropractor and began feeling better. It was kind of life-changing! So, my exercises have been largely focused on strengthening my back and core. This includes planks, bridges, and crunches. These have helped correct my posture. I also lift weights, though I am still learning and working on consistency.

A strong back and core can affect every part of your body. This area includes our center, and all major nerves and blood vessels pass through. If your back is “out of whack” you may start to sit or walk funny. Then, your muscles start to compensate in different ways that can lead to injury and inflammation in the long run. Ouch!

Sometimes, exercise feels like work, but I try to focus on how I feel afterward. Strong and accomplished! I have come a long way, but it is an ongoing mind game, too!

Free Pilates Teaser photo and picture

I found this quote by Marshawn Evans Daniels today: “The core of our relationship with God, and God’s relationship with us, is love. Love is like a portal that invites us into the protective covering and supernatural plan of God.”

This reminds me that God’s love centers me and carries us when I am weak. He helps me persevere when I want to quit. But, living in this love takes practice and daily commitment. We can’t get by on minimal effort reading our Bibles or praying. We have to stay close to Him and do what He says.

The Holy Spirit is our gift and guarantee. He teaches us and trains us to both fight and stand firm. He challenges us, corrects us, and keeps us accountable. I am grateful we don’t have to do it alone!

It has been said that we are only as close to God as we want to be. Just like we need to work at being physically fit, we need to put in the time and effort spiritually. More so, even, because our bodies will eventually grow old and die, yet spiritual things last for all eternity!

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God, thanks for being my center, my core. You are the source of strength and love. You hold all things together; nothing is impossible for you! Help me grow and stretch as I rely on You. In Jesus’ Name, Amen

Questions: Do you like to exercise, or does it feel like work? How would you rate your spiritual fitness? Do you see any parallels between physical fitness and spiritual fitness?

Tasks: Pray about your next steps both physically and spiritually. Read 1 Timothy 4:8. Set a goal and chase after it. Look for people to support you… join a group of friends, an accountability group, and/or church!

Posted on in Finding Grace Weekly Recap, Gratitude, Miscellaneous, Parenting

Finding Grace #317

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing with God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

Where did I find God’s love and favor—His abundant grace—this week?!

This was a great week! God answered some prayers, showed me His blessings and reminded me to rest. I also saw the first few robins of the season. Just what I needed!

On Sunday, Lydia started a program called BioGirls with two friends. This is a local program that focuses on friendship, self-esteem, and other life skills in the pre-teen years. This includes some exercises, devotional time, and other fun activities. It will be interesting to see her grow and learn!

After that, we went out to eat at a local Italian restaurant! It was on a whim, but we had a coupon and wanted to try something new. JoJo’s is just off the highway and has been open since September. We had some delicious focaccia bread with herbed ricotta cheese. Lydia ordered chicken fettuccine alfredo and I ordered a small pizza–we each had leftovers for about four meals! We will definitely go back!

Lydia and I each had a good chiropractor appointment. We are starting to space them out now, so we don’t go back for two weeks. The doctor was very pleased with how both of us are making progress. I am feeling really good and can’t believe I waited so long to go!

Work went well, and I had a few meetings but a lighter patient load! That helped me get and stay caught up, so hopefully next week I can work on a few small projects!

At the beginning of the week, I noticed all my snow had finally melted. Then, on Tuesday we got about three more inches! It was a surprise, but not a huge deal. We just took it in stride, and I am happy to report most of it is melted again. I wonder what the poor robins thought about the weather!

This week, Lydia and I spent some quality time together. We did Week 2 of the Miriam study at True Girl ministries. We did the BioGirls exercises together (to practice for her Sunday class), and we also went clothes shopping and bought two items for Lydia. We even wore matching earrings one day and didn’t notice until that evening! I love my girl!

Today, Lydia and I did our “Saturday tasks” and then I took a much-needed nap. When I woke up, Lydia mentioned that she started a load of laundry for me. That was super thoughtful of her, and I was very appreciative. It helped me have a little time to work on other things and eventually relax, too! Thank You, Jesus!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!

Posted on in Being Gracious, Books and Movies I Like, Finding Grace Weekly Recap, Gratitude, Little Free Library, Miscellaneous, Parenting

Finding Grace #262

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing with God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

Where did I find God’s love and favor—His abundant grace—this week?

This was an awesome week!! On Sunday, we Zoomed with family. It’s been so fun to check in every week! It has become one of my favorite things to do every week!

On Monday, I dropped of my tax documents to my accountant. I have various things to keep track of, and it’s good to have help! As a single mom, it’s one less thing for me to have to do. It’s always nice to get a refund, but this year, it was split. I owe some and get some back! No matter what I am so grateful for God’s provision!

I had many friendly patients this week. It’s so fun to talk with Veterans who are eager to learn about nutrition. It’s more than that though. It’s good to make the ‘human connection,’ and that was a highlight of my week!

We got a little snow this week, after it was mostly melted away. This snow won’t stick around for long, but it triggered my snow removal service to come. I was very happy about that, as I got to sleep until my normal alarm went off.

On Wednesday, I called Fitbit customer service for help. I happened to talk to someone who was working from home… in Jamaica! We had a good conversation while he answered my questions. Turns out, Lydia’s device is out of warranty, but he gave us a 35% off coupon so we could order a new one! She was so grateful and excited!

Today has been beautiful, with warmer weather and little wind. Lydia went to a friend’s house to play, while I visited with a couple friends, ran errands, and tackled some chores around the house. When Lydia returned, we took a walk to other ‘little free libraries’ and delivered some books we were done with. I also updated some of the books in ours!

Don’t forget to turn your clocks forward one hour tonight!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!

Posted on in Finding Grace Weekly Recap, Miscellaneous

Finding Grace #74

I love giving God a shout out for what He has done. We don’t do that nearly enough!

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing in God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

Where did I find God’s love and favor—His abundant grace—this week?

This week was so much fun. I enjoyed coffee with a friend at church on Sunday, and then we went to a neighbor girl’s bowling birthday party! Of course, when we returned home, Lydia wanted to play with the neighbors who just went to the party!

I bought myself an indoor recumbent bike (like at a gym) and it came this week. I like riding my other bike outdoors, but the weather will only cooperate so long in Fargo! Plus, I can’t go for an early morning bike ride without Lydia. So, I am thankful and look forward to many years of use. (My treadmill is going on ten years old, so it is nice to have another option too!) I was also proud of myself for putting it together all by myself!

The new indoor bike prompted me to reorganize the downstairs workout area. Most of my equipment is inexpensive and has been acquired over the years since college. Still, I have already enjoyed using each item more than before. This works well for me as a single mom because it would be a challenge to find a babysitter each time I wanted to go to the gym (or go for a solo run or ride). It also saves me a gym membership.

For the last six months, I have had a friend living with us. She simply needed a place to stay while she figured out her next steps. My guest room downstairs provided adequate space; she even had her own bathroom! She moved out this week into a new apartment, but we really enjoyed our time with her. She was a big help in watching Lydia and we became even closer friends. I’m so thankful we had the opportunity to help in her transition. It was both a joy and a win-win. Praise God for good friends and His provision!

My mother-in-law came to visit this week, which is always fun! She went with us to buy school supplies and a new backpack for Lydia. Then, we went to a local farmer’s market, a donut shop, and specialty tea shop. We also ran a few errands and ate at some yummy restaurants. I appreciate the special attention she gives to Lydia!

Today, a friend came over to help hang some new garage lights. After several months, I am happy to finally cross it off my to-do list! I already did what I could on my own, that is putting in as many new bulbs as I could. A neighbor helped me earlier this summer, but back then, I still had to buy replacement lights for those that no longer worked. Three of the four-foot lights needed replaced, and even with a ladder, it was too much for me to do. So, I was very thankful my friend could stop by! It was a big help!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!

Posted on in Finding Grace Weekly Recap, Journey of Grace, Miscellaneous, Parenting, Worship

Finding Grace #71

I love giving God a shout out for what He has done. We don’t do that nearly enough!

You may have seen the acronym GRACE as God’s Riches At Christ’s Expense. Grace is also God’s unmerited favor, or God doing for us what we cannot.

I find grace overflowing in God’s love, joy, peace, blessings, mercy, power, provision, protection, and wisdom. Thank You, Jesus!

 Where did I find God’s love and favor—His abundant grace—this week?

When I reflect back on this week, I am so grateful. I am in awe of how the Lord meets my needs, but also helps me bless others. When I think of all that He has done for me, I am reminded of how small I am. Yet, He cares for each of us and orchestrates our lives as they intersect. Only God could take care of so many details and make good out of chaos!

I have been enjoying my new bike, and have even gotten in some longer rides. A friend stayed with Lydia one afternoon so I could go explore for an hour. It’s cool to see how much more “involved” I become when pedaling around my local area. I feel like I have more freedom and can get closer to things I otherwise wouldn’t even notice. Thanks, Lord!

I convinced a dear friend to buy a workout pass at a local fitness center so we could go together. I don’t belong to a gym, but it was a really good deal. To maximize our experience, we decided to try new classes we wouldn’t normally do. (We purchased ten sessions.) It helps going with a friend to try new things. This week, we tried a Barre class. It was a little sore the next day but had a lot of fun. I can’t wait to go again!

A few months ago, I took a leap of faith and signed up for my first writing conference. Well, that was what I did today! It was such a good day. Really, it was something I didn’t know I needed…but was so encouraged by all I heard and learned. It’s great to feel like I am on the right track! We worshipped the Lord, met other writers, and attended breakout sessions and panel discussions. I saw some ladies from my church and we might meet up again to encourage each other in our goals. God is so good!

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These are only a few examples, but God’s grace never runs out!

There’s grace in every situation—we just need to look for it. God promises if we seek Him, we will find Him (see Jeremiah 29:13)!