This week in the TRANFORMherHealth 2016 training, I am tackling the #1 most requested topic when I polled dozens of women on what they would like to learn in order to TRANSFORMherHealth in 2016. Over 98% of the women I polled wanted to learn this topic: “How to Be Your Own Nutritionist in 2016.” It’s quite clear, that for most of us, our nutrition is our #1 struggle and point of confusion for most of us!
SO I’m thrilled to have some answers and I really am giving you MY BEST STUFF in this training! I’m thrilled that I have years of experience with the good, the bad and the ugly nutrition habits from my own personal arsenal as well as dozens and dozens of clients! This is really going to be a great training with a lot of step-by-step guidance that I know works! (Again, it’s not too late to grab your spot for this training. The times available are Tuesday evening at 5pm PST or Wednesday midday at 10am PST)
But, even as excited as I am about the potential ANSWERS and CHANGES I have to offer so many of you for your nutritional health in 2016, I KNOW that these changes are NOT going to be the END ALL BE ALL for your eating struggles.
Why? Because FOOD IS NOT JUST ABOUT FOOD. We know this.
Food is a reward. Food is a coping mechanism. Food is a culture. Food is a celebration. Food is a tradition. Food is a temptation. And quite obviously, we can’t just “quit” Food.
But I come with good news!
Just I introduced in my blog a couple weeks back when I was speaking about the subject of TRANSFORMATION, this subject of food can be something that we can be TRANSFORMED in our eating without making a SINGLE CHANGE to our eating habits.
How is that possible, you might think?
Well, if you remember, transformation happens when we “renew our minds” and we align our thoughts with the TRUTH of the Spirit of God within us. (Romans 12:2)
I explained in that blog that I knew I had truly TRANSFORMED my BODY’s HEALTH when I stepped up to the same oldmirror, with the same old body, and I looked at those same oldflaws, steady at that same old weight that I could not seem to lose to same oldextra pounds, but I all of a sudden SAW MY BODY WITH NEW EYES.
THAT is how God transforms us from the inside out. He renews our MINDS and transforms our EYES to see in the Light of His Truth. His Truthis the only truth that “sets us free.” (John 8:32)
What society accepts as “true” will never set us free because it changes all the time.
For example, what was “true” for our eating practices just a decade ago has all be proven false now. This why our eating has been so frustrating to us– because the trends are always changing and our bodies are always changing!
The BEST thing that can ever happen to your eating is to be met with the same old food, at the same oldrestaurants, with the same old family gatherings, and the same old traditions and yet see the food you choose with NEW EYES.
To no longer be shackled to the food as though it is this thing that “you deserve” or this thing that “stresses you out” or this thing that will “make you feel better.”
No, you will see it as JUST FOOD. And you will eat it and you will enjoy it but you will no longer be a slave to it and will no longer worship it because you worship GOD and God fills up your WHOLE heart.
For this very reason, I did NOT start the TRANSFORMherHealth 2016 series with this topic on Nutrition, even though I knew that’s what the women who signed up really wanted to learn the most.
I HAD to start with strengthening our SPIRITUAL health first and then tackle our MINDSET of health second ALL so then we could actually implement some potential changes with our eating and our exercising!
Real change can ONLY happen from the inside-out.
The “Big Picture” of Health looks like this:
KNOW—————> BE ———————> DO
Until you KNOW who you are created by, you cannot BE who you were created to BE and DO the things you were created to DO.
This stands for your health and ANY change or improvement you want to make in 2016.
It has to flow in this order otherwise it won’t stick for long term success and it won’t make you feel “fulfilled.”
So, I invite you to this training where I will teach you how to monitor your EATING and make simple Nutrition adjustments that will TRANSFORM your True Health in 2016! You will get a lot of great information and potential small changes you can make! You’ll even get this awesome Nutrient-Based step-by-step infographic that will guide you all year long!
But know this to be true: Your #1 way to truly TRANSFORM your health and your eating in 2016 is to know your CREATOR and put God at the center of your life and the center of your eating. He will give you NEW EYES to see food in new ways and His truth will truly set you free in your eating!
So my question to you is, if you could see your food with NEW EYES in the NEW YEAR, how would you want to see your food? Comment Below! I’d love to hear what you have to say!
It's been an incredible year! I have taken over 47 flights. I have traveled to 9 countries and over 15 cities, domestically. I became wife. I became a *bonus*mom (of a toddler!). We moved to a new city and learned the art of making new friends. I started a new kind of company and stepped into a calling. I spoke openly about my Faith and became a writer. I overcame some significant strongholds and for the first time felt the presence of God, tangibly. I also was privileged to coach over 23 women personally, which means I fostered 23 intimate relationships with women in over 11 different cities nation-wide. Every single day, I focused myself on how I could grow and teach others the ways of living STRONG'her and WISE'her by SURREND'hering more and more to God.
All of this was done in the 32nd year of my life.
I of course don't say this to boast or even martyr myself in the least bit. It was just a big year! While it was incredibly busy and frankly a whirlwind of a life change, I have come away with possibly the greatest year EVER!
Through the willingness to embrace all this change has come an abundance of lessons and the cultivation of characteristics and virtues that I didn't even realize were possible. I screwed up a lot. I had panic attacks and full on melt downs on the regular. But, I leaned in and withstood the storms and experience sheer joy time and time again. I learned to #FailForward, #FailFast, #FailFaithfully.
I heard of this great idea of keeping a journal of all of the lessons you learn in life (as you inevitably screw up) so you actually remember what you learn and don't have to relearn it the hard way again. While I didn't start this particular lesson journal in October of last year, but I did acquire quite a few lessons nevertheless!
So, for my birthday today and the welcoming of my 33rd year of life, I would like to offer you 33 lessons I learned last year through all my mayhem.
33 Birthday Lessons
There are over 7,000 promises that God gives us in the Bible. When you find one that resonates with your current need, circle it and pray on that every day. "For I know the plans I have for you," says the Lord, "Plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come to pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart." Jeremiah 29:11-13
Sometimes you just have to shut up and pray.
There is a huge difference between a promise and a VOW.
It's ok to say "no" to something "good" so you can say "yes" to something "great."
When you say you're sorry, you can't add a "but" to the end of it, otherwise it doesn't count.
Talking openly about your Faith is extremely hard and even more humbling when you realize how small your Faith really is.
Nagging people to change never actually works. They might appease you for a second just to get you to pipe down, but it doesn't work in the long run.
Setting boundaries in how you let others treat you is a way of showing them love. You are offering them a chance to see the Truth of who you are so speak with gentleness and stand firm in your truth.
The opposite of love isn't hate, the opposite of love is fear. When you worry, you cannot love. When you are loving, you cannot worry. "Perfect love drives out fear" (1 John 4:8).
Asking someone "Why?" is not nearly as inviting as asking someone to "Tell me more about that?" You get much less of a defensive response.
Sometimes you think you are allergic to foods when really you are allergic to STRESS.
You can get so much more done when you make a list of the top priorities of your day and just do those things.
There is a perfect rhythm of working HARD for 90-mins and then taking a short break to do something Physical or Spiritual. This rhythm makes you far more balanced and efficient, helping you get so much more done WELL.
You can be content in all circumstances by seeing with grateful eyes.
You must not neglect your gift. You must grow it, cultivate it and give it away.
So what, you're weird. Radically accept that. "Those the mind don't matter and those that matter don't mind."-Dr. Seuss
There is true bliss that comes from giving into your "Happy Weight."
"Live not by works, but by Faith." Busyness does not get you any points with God.
You can actually rewire your brain by visualizing your "future self" and SURREND'hering to heras you make decisions.
God's capacity to give far exceeds our capacity to receive.
There is a distinct difference between "No" and "Not Yet" with God. Patience is everything.
Comparison is the thief of joy. We should join in the praise when we see God's blessings on others lives.
Take your environment seriously and it will radically shift your life. From the people you put yourself around, to the things you watch and read, and the spaces you design for your own work and creativity.
God designed us for Prosperity. Not understanding the proper value of your TIME will consistently hinder that.
To change any bad habit, including the habit of fear, you must always REPLACE the habit and focus your intention on what you DO want to become. I suggest love.
Neuroscience now proves a MEMORY is formed after 21-days of intentional thought and dwelling. A HABIT is formed after 3 cycles of that for a total of 63 DAYS. For. one. habit. Focus only on the 'Big Rocks' that matter and will have a bigger impact on your life.
Those whom are hardest to love are always those that need the most love. Their insecurity makes them difficult, demanding and distant. Your love and respect can cure them of all that.
You learn your true identity and Greater Purpose from others, not by yourself. God designed us for community.
"Joy doesn't come from what you have, joy comes from what you know can't be taken from you." Rick Warren
Your soul is where your body meets your power source.
It's just like God to take our sinful, selfish acts and decide to bless us anyway. "God works for the Good of those who love Him." (Romans 8:38)
"Vulnerability is the birthplace of love, belonging, joy, courage, empathy and creativity." -Brene Brown
You are so very WORTHY of it all. Spiritual magic happens when we seek to see ourselves and others the way God see us. Our worth to Him is endless.
As I mentioned the other day, my road to the the ultimate LEAN life lead to a majorly disrupted Metabolism! I’m currently 2.5 years “post bikini-show” and I am still trying to help get my metabolism recovered! A lot of women struggle with their metabolism, especially as they get older so I know I’m not the only one with this issue. Some women struggle with metabolism so much that fat loss can seem almost impossible. Many prefer to take a surgical route in their weight loss journey, including things like liposuction offered by people like Dr. Paul Fortes. However, there are other ways to lose weight. There are lots of factors that affect our metabolism and weight gain so it’s usually very dependant on the individual. For example, my friend has to get Indolemax from Amazon to help control her weight because her estrogen levels aren’t correct. This also helps with her menopause so it helps her in two different ways! The importance of our metabolism is because we want to be able to EAT NORMAL amounts of food and stay pretty lean!
Our METABOLISM MATTERS big-time if we are trying to live a balanced life. We need to take care of our bodies and take things slow, showcasing the necessary patience and endurance to do this the (w)right way. (Click here for my favorite scriptures to help you with ENDURANCE!)
First, let me preface this next specific topic about your Metabolism by saying there is SO MUCH MORE to learn that I simply cannot fit into one blog. In fact, I wrote an entire MODULE PROGRAM in my Health Coaching programs that goes over all the important factors you need to know about your Metabolism (Module #2: WISE’her Metabolism).
To check out more information on my HEALTH COACHING programs, click HERE.
Nevertheless, in my QUEST TO FIX MY DAMAGED METABOLISM, I have learned the 5 BIGGEST VILLAINS TO SUSTAINABLE FAT LOSS EFFORTS.
Prepare to hate this list with me! But….knowledge is power and power provides excellence!
ALCOHOL: Ok, this one can hurt most of our feelings. You might have read my journey to cut back on this in my WINE-NOT series a few months ago. But there is nothing more relaxing, in my opinion, then a nice glass of wine after a long day. Most of us do consider alcohol our ultimate stress reliever and while that part *does* have some benefits for your Metabolism (by reducing your cortisol levels for a short period of time) it is FAR counteracted by the negative affects alcohol has on metabolic processes.
Alcohol by itself is an high calories (at 7 calories per gram), empty-calories, no-nutrient entity that is a sugar, but a sugar that is especially reactive in our bodies. So much so that our bodies STOP PROCESSING all other metabolic processes (like other food or even our fat metabolism) in order to process the alcohol and get it OUT of the body by detoxing it through our liver and kidneys.
So, drinking just 2 alcoholic beverages will slow down your metabolism by 80% (!!) for the following 4-hours. That’s why you tend to gain a lot of fat when you drink too much—hello beer belly!
Recommendation: Overall, if you want to lose fat, you are more than likely going to severely cut back on all alcohol. It was recommended to me to limit it to just 2-3 glasses PER MONTH.
2. CAFFEINE: So, this one is not ALL bad news. But the deal with caffeine is that the chemical causes a huge rush of the “Fight or Flight” hormones to cascade into high gear for up to 14-hours! That is, Cortisol, Adrenalin and NorAdrenalin. These hormones by themselves ultimately SLOW DOWN your Fat Loss because these stress hormones go into “Sugar Burning” mode instead of “Fat Burning” mode. (Jade Teta, Metabolic Effect)
SO, if you OVER CONSUME caffeine, you might be sending your body into “Fight or Flight” mode quite unnecessarily, all day long! UNLESS of course, you consume caffeine and then actually go and USE YOUR BODY, for something like, WORKING OUT! Stress hormones in the presence of Human Growth Hormone and Testosterone (those hormones that are produced when you weight train) actually HELP in Fat Loss. So it does have a nice condition.
Recommendation: Overall, cut back on caffeine unless it’s just before your workout. Green Tea is a much more metabolically stimulating drink of choice!
Your Daily Dose of Caffeine should be 2.5mg/Kg of your Body Weight.
For women of child bearing age, it is recommended to limit yourself to about 300mg/day.
Here’s a little research I did to put this in perspective for you:
3. SLEEP:We have all heard this one a hundred times, but sleep is SO VERY VITAL for so many things, including your Fat Loss efforts. One interesting thing however is that you have to be careful not to get TOO LITTLE sleep (anything less than 7 hours) or TOO MUCH sleep (over 10 hours) both have adverse metabolic affects on your hormones.
Also, ever wonder why those all-nighters made you so hungry? Studies have shown that getting too little of sleep affects your HUNGER Hormones by increasing your hunger-producing hormones (ghrelin) and decreasing your satiety producing hormones (leptin).
The benefits of sleep is not only in our energy production for the next day, but during our sleep we also experience our HIGHEST Growth Hormone levels and Testosterone (mainly for men) that significantly boost the FAT BURNING machinery in our systems.
Recommendation: Get 7-9 hours of sleep per night. To help yourself fall asleep and stay asleep, avoid caffeine in the afternoon and avoid your TVs and devices 1 hour before bed time (the blue light in them activate our “awake” responses in our Circadian Rhythm clocks). Try to go to bed and wake-up at the same time every day, as this has been shown to help you get in the proper Circadian Rhythm cycle flow.
4. REFINED SUGAR: Refined Sugar, or any sugar that causes a huge Glycemic surge, is an Fat Loss nemesis. The more the food spikes our blood sugar, the more it will send in a rush of insulin, and essentially slow fat-loss. Then, as your blood sugar gets too low (which inevitably happens after the bad rush of Glucagon to break down the insulin), this triggers a the HUNGER hormones (ghrelin) to come in full force again! This is why, when you eat refined sugary foods, you are not full for very long. It is burned quickly and makes you hungry sooner, all while NOT Fat Burning.
Recommendation: Eat foods lower in Fructose and low on the Glycemic Index charts, meaning, more complex and fiber rich starchy carbs. A great resource for low-glycemic foods is HERE. I copied a graphic from Low GI Health website too that I found really helpful.
5. FOOD INTOLERANCES: This one was a surprise to me, but I learned very quickly after my bikini competition that I became very food sensitive and intolerant! I began experiencing very painful digestion issues that caused me so much issues that it’s taken over 2 years to truly figure out all of the “issues” I have (which are far and above just digestive issues by the way!).
But the reason why food intolerances can affect your fat loss efforts in a variety of ways. If our gut lining in unable to break down certain foods or the gut lining ins compromised in some way (leaky gut syndrome, for example) then it will limit the ABSORPTION of the vital vitamins and minerals (which is done predominantly in the intestines). Our vitamins and minerals are HUGE factors in making Fat Loss happen because they are the agents that “turn on” all of the “machinery” needed for Fat burning.
Not only that, but our guts also are huge factors in our stress responses (I carry my stress in my gut which has a huge factor on my digestion too!) and even our cognitive thinking!
RECOMMENDATION: At some point in your life, I recommend doing an Elimination Diet. I prescribe a specific one in my Health Coaching program (Module #3- Nutrient Based Eating) but there are many others. Whole 30, the Daniel Plan, Metabolic Effect, and Precision Nutrition all have varying programs. My friend Lisa Suazo, owner of also hosts a “CLEAN CLUB” that goes through this elimination process too she learned about from the book by Dr.Alejandro Junger, CLEAN.
Overall, these 5 factors can have SIGNIFICANT delays and negative delays on your Metabolism and Fat Loss efforts if not carefully considered.
With ALL things for your body, start with just ONE AREA and determine some new, healthy habits to focus on for a few weeks consistently. Then, as you get those down, add on another habit or two. Soon enough, you’ll be stocked full of all kinds of new habits that will start to really add up to some SUSTAINABLE, HIGH METABOLIC Fat Loss success!
As always, feel free to comment below or email me at amanda@amandawrightfit.com with any questions!
To say that my history with Fat Loss has been emotionally “shaky” is a gross understatement. I’ve been frustrated more times than I can count by the slowness, stubbornness, and mental strain that I have placed on my ability (or inability, rather) to lose fat when I tried to the hardest. Have you ever felt that way?! Sometimes I just research the liposuction cost and consider having all the access weight sucked out of me. It’s something I’ve really considered because losing weight can be a very stressful and frustrating process, especially when doing it with just exercise and diet regulations.
The problem is that Fat Loss is NOT the same thing as “weight loss” and even so, for both categories, the old adage that you simply lose weight or fat by the mathematical sequence of “Calories In < Calories Out" is flat out WRONG.
The achieve a change in our physique through muscle growth and/or fat loss, we have to focus on our METABOLISM.
Our metabolism is COMPLEX to say the least! Yes, the Big Man upstairs has done Himself some kind of wonder in creating this amazing system that is responsible for both the break-down (called CATABOLISM) of our food into calories (that are used for energy in the body) as well as the build-up (called ANABOLISM) of all cells, such as muscle cells. It is a TRUE WONDER!
Even with my degree in Biochemistry and Biology, I did not understand the wonder of our body’s biochemical pathways and metabolic processes until I really devoted myself to studying it….and of course, experimenting with it (read: FAILING A LOT).
Yes, I have achieved the FULL SPECTRUM of what a high speed and perfectly ineffecient Metabolism does (our metabolism actually needs to be inefficient to promote fat burn and keep our system “moving” and higher speeds) as well as what a low speed and completely manipulated metabolism does.
Ironically, the time that I was at my LEANEST weight, when I trained for a a Bikini Competition, I was suffering from the WORST METABOLIC OPERATION that by Body had ever seen! So we cannot always associate a “smaller body frame” with a HIGH Metabolism! The opposite could be true!
Because I had WILL POWERED my way to see significant fat loss (losing over 10% in just 5 months) by EATING FAR TOO FEW CALORIES (especially carbohydrates that are out #1 quick energy source) and doing FAR TOO MUCH EXERCISE I stunted my metabolism to incredibly slow and yes, even damaged, levels.
Metabolic Effect calls this the EMEL method (Exercise More, Eat Less) which is a highway to metabolic damage and gaining ALL the weight back. Which is exactly what I did!
from metaboliceffect.com
My metabolic damage was made worse yet by the fact that I promptly proceeded to GAIN BACK almost ALL of the body fat I lost (gained back about 7%), which took my metabolic damage to a whole. notha.’ level!
Yes, studies show that is is WORSE for your body to lose weight and gain it all back than it is to never lose it at all. Yes, that’s right.
Why? Because when we lose and gain, lose and gain (a la’ Yo-Yo dieting) your metabolism is slowed down. You simply won’t be as fuel (in)efficient anymore and your body won’t burn as many calories as you used to.
In fact, if you take two identical twins that are the same height and the same weight but ONE of the women had gained weight last year and had to ‘diet down’ to lose the weight again, HER METABOLISM will be slower than the other sister’s. Any time we gain and lose weight, we slow down our system. Frustrating RIGHT?! (By the way this is one of those questions on my list to ask God in Heaven, “What’s up with THAT?!”)
This is what I call, “Biting you in the Booty!” It’s both figurative reference and for me, quite literal because let’s just say, my BIG BOOTY has come right back to where it started from, and appears to be here to stay (to my husband’s delight, of course ;-)).
So, needless to say, now that I am 2.5 years POST-SHOW, I have learned a TON about metabolism in an effort to keep my body revved up and roaring as much as possible! This has helped me a TON understand MY BODY more of course, but it really helps me be a better Health Coach!
It’s a hard discussion to have with clients, because I know so many of us women want to see “results right away” but the truth is, you CAN’T speed up the process of Fat Loss to the point of it causing detriment to your Metabolism. You need to WORK WITH YOUR METABOLISM, not against it.
This means TAKING THE TIME to test your body and seeing what works. It is a PROCESS and if you’re doing it right, it’s a slow process! It’s hard, but if you consider the alternative, you would much rather have SUSTAINABLE FAT LOSS over quickly lost but quickly gained back fat loss? Yeah, me too.
My Top 3 Tips In Your Road to Fat Loss!
Try the TOGGLE programs that Metabolic Effect Prescribes for a roaring metabolism– either Eat Less and Exercise Less OR Eat More and Exercise More. Toggle back and forth between the two phases depending on your scheduling and life!
My 10% Method! Choose the “Minimum Effective Dose Method:” The goal is the eat as much as you possibly can while still seeing Fat Loss! You never want to take drastic cuts to your diet or make drastic leaps with your exercise. Just kick things up or down a notch, by about 10% of so. This is just enough to see if you see any results! When you cut too much, you probably can’t maintain that too well.
Don’t STRESS! Adding more stress to yourself to do everything “perfectly” just increases the stress hormones which ultimately WORKS AGAINST you in Fat Loss. So take this Fat Loss effort slow and just keep SURREND’hering your will to God’s will. Your God power will get you through these challenges far greater than your will power! Have Faith and Endure!
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The name of the game in most of our desired BODY health transformations is found in FAT LOSS.As you have encountered already throughout the information included this program, the process of Fat Loss is SLOW.In fact, there is a quote I’ve used several times to reiterate the “slower is better” mentality required for sustainable fat loss–
“What comes easy won’t last long, and what lasts long, won’t come easy.” –TWEET THAT!
In other words, it’s easy to go on a crash diet and muster up every last inch of your limited willpower to restrain yourself enough to see some FAST results, but inevitably those fast results won’t last long. That’s we have a yo-yo diet epidemic in our country and why the damaged metabolisms from such actions are triggering the overall trend in being overweight and obese.
Obviously, since we are talking about a True Health transformation, the name of the game for finding “A Wright fit” for yourself is to take the slower, smarter, God powered route to True Health and fat loss.
If that’s the case, we are inevitably going to need a LOT of one major character value—-PATIENCE.
Patience does not come easy for us humans in the fallen world we live.But patience, forbearance, endurance and perseverance are ALL character qualities that can be instilled in us through the Holy Spirit and a change in mindset.
While we saw several examples of the severely delayed consequences that came from impatient whining and grumbling of God’s chosen people in the Bible (see Exodus 16 for the raining QUAIL miracle) God also showed us the sheer resiliency and endurance of His most beloved followers.
Abraham, Moses, Noah, Job, Joseph, Peter, Paul and the King of endurance out of love, Jesus Himself.
We see that God tests all of His chosen and loved ones so that He may reveal their true heart and expose all sin that needs correction (with the exception of Jesus, of course) in order to establish true character and Faith. It all serves His purpose.
Don’t think that your HEALTH goals are not a part of your test in endurance! Every single part of your life is a test in your ability to improve your Faith and endure gladly for God’s great glory.
So, as I hope you are on the “slow route” to Fat Loss as you *should* be, here are some of my favorite passages and scriptures on Endurance, Patience and Perseverance so you can renew your resiliency and hope in the Lord greater yet.
10 Scriptures to Help You Build Your Endurance Today:
On endurance Producing Character: “We also boast in our troubles, because we know that trouble produces endurance, endurance brings God’s approval, and his approval creates hope.” (Romans 5: 3-4 GNB) (Tweet that!)
On renewing strength: “But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and now grow weary. They will walk and not faint.” (Isaiah 40:31 NLT) (Tweet that!)
On Paul’s Endurance: “But you, Timothy, certainly know what I teach and how I live and what my purpose in life is. You know my faith, my patience, my love, and my endurance. You know how much persecution and suffering I have endured. You know all about how I was persecuted in Antioch, Iconium, and Lystra–but the Lord rescued me from all of it.” (2 Timothy 3:10-11 NLT) (Tweet that!)
On learning patience from God’s word: “Such things were written in the Scriptures long ago to teach us. And the scriptures give us hope and encouragement as we wait patiently for God’s promises to be fulfilled.” (Romans 15:4 NLT) (Tweet that!)
On why God tests us: “do not listen to them. The LORD your God is testing you to see if you truly love him with all your heart and soul.” (Deuteronomy 13:3 NLT) (Tweet that!)
On eagerly awaiting with hope: “But if we look forward to something we don’t yet have, we must wait patiently and confidently.” (Romans 8:25 NLT) (Tweet that!)
On running with endurance the race of Faith: “let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. We do this by keeping our eyes on Jesus, the champion who initiates and perfects our Faith.” (Hebrews 12:1b-2a) (Tweet that!)
On God’s blessing for persevering: “As you know, we count as blessed those who have persevered. You have heard of Job’s perseverance and have seen what the Lord finally brought about. The Lord is full of compassion and mercy.” (James 5:11 NIV)
On Waiting Patiently for God’s Promises: “When God made his promise to Abraham, since there was no one greater for him to swear by, he swore by himself, saying, “I will surely bless you and give you many descendants” And so after waiting patiently, Abraham received what was promised.” (Hebrews 6:13-15)
On enduring to the end: Jesus said, “But the one who endures to the end will be saved.” (Matthew 24:13 NLT) (Tweet that!)
There is no other area in our life where we choose PAIN as much as we do in the form of intense exercise. Think about it, for those of us that have the real love for exercise, we seem to have some sort of masochistic connection to it. “It hurts so good” we say! “No pain, no gain” we shout!
We actually PAY MONEY for classes and trainers that practically torture usand we love it.(Ok, maybe not ALL of us love it, but I do sincerely believe that every body out there can find one (or two!) forms of exercise that fits just (w)right with your body that you too will love to hate.)
It’s true, to build muscle we must first break muscle.It is a physiological fact.A design from God Himself.
What we get from this truth is a strong life lesson that we must apply to all areas of our True Health.
In order to “grow” in our MINDSET and in our SPIRITUAL life we must endure some pain and accept change.We must dig deep and get uncomfortable and persevere through some pretty tough times in order to get the ultimate reward of greater health and a greater life.
How can we do this intentionally?It IS slightly different than the PAIN you get from exercise, because often the emotional pain we may seek won’t have that wonderful “endorphin” high that exercise has nor will be it be over in the 45-min time frame that every good solid workout should fit.
Here are 4 ways I think we can intentionally endure some PAIN to get the life GAIN in life of living God’s Greater Purpose for our life:
P:Plan—Set. some. goals. To step out of your comfort zone and grow by taking some risks in life, make some goals that feel BIG and write them down! Then, set out a general plan on how you’re going to get there and #justdoit.You’ll be surprised in how effectively motivating writing down your goals are, especially with a deadline!
A goal for your MINDSET might be something like reading a certain # of books in a month or year about _______ thing you are struggling with or just want to learn more.It might also be to take the risk a seek that guidance counselor or therapist to deal with that thing from your past your been subconsciously avoiding and “numbing” yourself from your whole life.
A SPIRITUAL goal might be to find a church home where you connect with the way the Pastor teaches or the community of the congregation (this usually takes a few “interviews” to find!).It might also be to seek the answers to the HARD QUESTIONS you have about your Faith or beliefs by committing to reading God’s word or asking someone that knows more.
“I know I am not yet what God wants me to be.I haven’t reached that goal, but I keep moving forward to make it mine because Christ made me and saved me for this.” (Philippians 3:12-15 Living Bible)
A:Adapt— As you write out some goals that allow you to take some risks and branch out of your comfort zone, you will find you might hit some bumps, delays and road blocks in your dream or answers you seek.You might FAIL a couple (read: hundreds) of times too.Here is your grand opportunity to really grow by adapting to these changes in your plans.We have to constantly adapt our plan to God’s plan in order to find the path He has set out before us.We cannot discount ANY experience we have because there are no accidents in God’s will for our life.If you take every opportunity to assess and adapt to the trial you are facing, you will learn and grow in Faith!
“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.” (Jeremiah 29:11)
I:Invest:To truly experience the life-changing and life-saving things that will transform your MIND and grow your SOUL, you will need to invest in your CHARACTER above all else.When God guides you through life, He intentionally takes you through some challenging circumstances that make you wait, endure, and persevere. All of these things are designed to build your CHARACTER.
As Rick Warren always says, “God is not interested in your comfort, He’s interested in your character!”God is trying to give you the opportunity to grow and be more like His son Jesus. Our character is ultimately what we take with us to heaven, not our bodies or our circumstances!When you are being tested, you are given the choice to choose your human, fearful response, or to invest in character and choose the loving and Kingdom response.Invest in your character by seeking God’s will more and more.
“For our present troubles are small and won’t last long.Yet they produce in us a glory that vastly outweighs them all and will last forever!” (2 Corinthians 4:17)
N:Nurture:Just as with our bodies, we are not designed to be in PAIN all the time!Oh no, we are designed to need some rest, some recovery and some nurturing.This is God’s role when we are branching out in our MINDSET and our SPIRITUAL health.God is our refuge and is the only thing that we can find real comfort from in times of discomfort and pain.He does not just abandon us and leave us to figure it out on our own!No, he is there to give us His fruits of the Spirit and connect us to our God-given courage, strength and power to persevere.
The purpose of our Greater Purpose pathway is to grow in our relationship with God.You will find that the beauty of our Pain is that these are the times we feel God the most.You grow in your Faith and Love with God at these times which allow you to keep going and even love this pain too!
Just like Paul said, “But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.” (2 Corinthians 12:9 NIV)
When you see how much you can GROW from intentionally enduring some pain in life, you will become just a “hardcore” for your MINDSET and SPIRITUAL growth as you are for your CrossFit, Paleo or Vegan diets! #imaginethat
As a trainer, nutrition enthusiast and “health professional” you get asked all the time about trends, food choices, exercises to do. When I start to field these questions, I realize there is one common goal that many people wish they could have when it came to their health—> the “Magic Bullet” that would make it all easier.
I know they are wanting me to say some tips like, “Don’t eat past 7pm and THERE you’ll have your magic bullet!” OR “Do this particular exercise sequence that only takes 7-minutes and THERE, you’ll have your magic bullet!” These tactics have all been mercilessly exploited.
Unless you are one of the thousands of authors that capitalize on this human “easy fix” desire and decide to write some “Diet” book that promises to “solve all their problems, get them 6-pack abs, and fix-up their husband and clean their house while they’re at it,” MOST trainers and health professionals will say, “There is no such thing as the magic bullet!” mainly so they can reemphasize their own need, right? We don’t want to lose OUR job to some “magic bullet” out there, we need to be needed!
Well, although I am NOT a “Diet” author hoping to capitalize on the naive hopes of people, I am also not afraid of telling all my clients ALL they will ever need to know in order to MOVE ON and no longer require my services. I have the “Pay it forward” mindset, always relying on God to keep business good and wanting to serve in the health industry which usually means giving most of it away. Convince you that you can do it on your own!
For THIS reason, I must share I DO BELIEVE IS A MAGIC BULLET THAT ALL PEOPLE SHOULD KNOW ABOUT AND UTILIZE TO RADICALLY CHANGE THEIR HEALTH!
Annnnnnnnnddddd, I’m gong to tell you exactly what it is! Here! For FREE!
The Magic Bullet for your Health is……
Your Greater Purpose.
This is your destiny, your calling and the reason why you were put on this Earth.
Because let me tell you, you are not only BORN TO RUN THE RACE of life, you are BORN TO WIN THE RACE and your health is both a product of and an integral tool in your ability to run this race to win!
Your Greater Purpose in NOT what you do for a career or even a valuable role you play (as wife, mother, daughter etc). Your Greater Purpose is your ROLE in expanding the Kingdom of God and fulfilling God’s perfect plan.
It takes understanding your inherent worth, your DNA genetics and every gift, natural desire, ability,heart, passion, personality trait, and every single experience in your life ALL mold together to propel you down this raceway to not only learn to RUN but to LEARN TO WIN.
You WIN in life when you finally learn why you were put on this planet and you passionately pursue mastering this cause for God’s glory.
So, you might be asking yourself, Amanda, this is no “Magic Bullet” and what does this have to do with my HEALTH?
Ahhh but it is! It IS magic because it takes such a monumental shift if your way of thinking that elevates your Spirit to its highest expression of YOUR. It IS abullet because it cuts to the heart of WHY you should get healthy, what your health is supposed to help you do in life. That’s all I’m really after in my health coaching and teaching….helping you find your WHY for Health.
Your “WHY” is as unique as your DNA because your GREATER PURPOSE can be achieved by NO ONE but you. You can’t achieve greatly by trying to fulfill someone else’s shoes! If you don’t find it and do it, no one else will. There are things planned out for you that God specifically designed YOU to do, but it will always be reliant on your choice and willingness to do them. It takes trust, hope, faith and above all LOVEto get your head wrapped around this and to say YES to God’s call. It is a process.
The reason why I know that this is THE MAGIC BULLET is because knowing you are designed for a Greater Purpose and knowing what your Greater Purpose IS significantly affects ALL the other areas of your health that truly matter.
I believe there are 4 STEPS TO TRANSFORM YOUR HEALTH:
Greater Purpose- Pursuing Your Destiny for Life
Great Balance- Body, Mind, Soul
Goals -Strive to Win
Go-To’s – Create Your Community
While I don’t have time to go over each of these 4 Steps TODAY, I can tell you the MAGIC BULLET of knowing your Greater Purpose in life DRASTICALLY affects ALL THE OTHER STEPS.
Understanding that you were specifically chosen for a role in this life and a destiny you are to fulfill dramatically affects yourGREAT BALANCE because you see such a need to get your Spirit aligned with God in order to know what steps to take to your destiny and you also see the need to keep your mindset aligned with God’s thoughts so you don’t fall prey to the devil’s schemes who of course, wants to convince you never to pursue your Greater Purpose and stay playing small in life.
Understanding your destiny calling will allow you to establish the (w)right GOALSin life to get you there. If you don’t have your final destination in mind, your goals are going to take you off course and will distract you from learning what you need to learn. Not every goal is designed for you to succeed either! Some of the greatest tools God uses in our Greater Purpose pathway is to teach us through Failure. But knowing God will make your path straight and will use all for Good allows you to not fear failure, but to FAIL FORWARD, FAIL FAST and FAIL FAITHFULLY.
Finally, understanding you are born for a gift to the world that only you can offer will allow you to seek and find your GO TO’s in life. Surround yourself with your Tribe of People that “get it” and understand where you’re going in life. They will be there to speak to your gifts and help push you forward with encouragement and love. In the same light, knowing your Greater Purpose will help you BE THE CHANGE that lost people need to see too. To build up God’s Kingdom and show His love and mercy.
So really, there is a HEALTH HIERARCHY that exists in order for you to transform your health and live your greatest life possible! It works and I have several clients to prove it!
If this resonates with you, I would be honored to help expand on what this means in YOUR LIFE and YOUR HEALTH. The main curriculum objective in my 12-Week Health Coaching sequences both the 1:1 Health Coaching and the STRONG’her Squad, is to guide you to this MAGIC BULLET and help you renew your mind in accepting this, then your health will fall into sequence accordingly. To learn more and to see when I’m leading my next SQUAD opening, check out the Health Coaching tab on my website HERE or contact me at amanda@amandawrightfit.com!
This week I continue on my quest to share some of the ways I #Ritualize my health! As I’ve explained, #rituals are just how I find ways to attach greater enjoyment from the regular health habits I’m trying to make second-nature. If I add a *MANDI STYLE* to some otherwise boring health habit, I find that it ups the “reward” center of my brain to thinking what I’m doing is fun and enjoyable instead of boring and horrible “healthy” stuff.
You will never learn to live a healthy life FOREVER unless you find some way to enjoy it! It is simple psychology and patterns human behavior! You have to change your brain chemistry to ENJOY being healthy and change any part of your life!
I believe RITUALS are the #1 WAY to find greater enjoyment. Being MINDFUL and INTENTIONAL with your rituals is so effective to making your rituals the healthy ones instead of the unhealthy ones.
So, as we have probably all heard, the solution to ANY PHYSIQUE change you desire for your body is going to come down to 80% NUTRITION CHOICES.
While working out is amazing and wonderful, if you don’t change your food and beverage habits, you may never see any weight loss, muscle gain or whatever your desired change may be.
YOU CAN’T OUT TRAIN A BAD DIET. It is that simple.
That does not mean you take the “well why even bother!” approach and stop working out or putting in effort for exercise! Fitness brings FAR more benefits to your health than the aesthetic reasons we workout including psychological benefits, emotional stress relief, the metaphorically motivating aspects, heart health, disease reduction, and FUN, to name a few.
NO, my point in always pointing out that 80% of your body goal is dependent on your nutrition is to be sure you get the message that NUTRITION IS REALLY IMPORTANT so you don’t shirk responsibility in managing what you allow in your body.
I don’t advocate being a ‘perfectionist’ eater at all (that usually makes us suffer the consequences of an “unhealthy mindset” which renders us unhealthy overall), but I do want to empower all people and my clients to take proper responsibility for the “temple” that is their body.
Eating healthy is HARD because so much of it is dependent on things that we humans don’t manage very well–our emotions, stress, money, and planning. And not forgetting that most of us like to add extra salt to our meals to give it a heightened taste.
But this is actually bad for your health. Even though the likes of salt and sugar taste nice in our meals, it is unhealthy, and can even create a lot of health problems down the line, especially if you eat more than you should. The salt vs sugar comparison is an ongoing debate about which one is worse for your heart, and which one is likely to bring on a heart attack. The truth is is that they’re equally as bad as each other, and you should take great care when it comes to planning your meals, and how much of each ingredient you add.
I believe just implementing a solid set of RITUALS to what you eat, how you plan and cook your meals, and how you make decisions while you’re dining out will make ALL THE DIFFERENCE in you feeling more REWARDED for taking the positive responsibility of governing your body with love and care.
Alas, here are my TOP 5 MEAL PLANNING RITUALS that I love! Use them to think about your FOOD RITUALS and how you can implement more HEALTHY associations and less unhealthy ones.
Top 5 Meal Planning Rituals
1. GROCERY SHOPPING WITH A HOT TEA AND A FULL STOMACH:
You’ve probably heard this one before but it’s a huge one for me–don’t grocery shop while hungry! If I decide to go to the grocery store on an empty stomach I will have eaten half a bag of grapes by the time get to the checkout counter as well as will find 3X more food especially in the form of chocolate, processed snacks and a lot of other things that just “looked” good at the time.
My goal while grocery shopping is to not get too carried away with spending (hello Whole Foods!), to buy mainly Holistic food choices (i.e. whole, unprocessed foods) found on the perimeter of the grocery store, and to purchase the satisfying variety of foods that will keep me eating Nutrient Based for all of my meals the next few days.
While I am a person that actually ENJOYS grocery shopping (I know not everyone does) to further increase the “reward” value I’m feeling, I will make myself a nice HOT TEA (or cold if it’s really hot out) to sip on while I walk. My favorite tea is Jasmine Green Tea. All green teas have this wonderful affect of just a little bit of caffeine matched with fat burning antioxidants AND this palette cleansing effect. It really helps to curb any cravings I might be having. Thus, as I’m walking by the chocolate aisle I’m less likely to wander in and overindulge. Any type of quenching treat is a great idea for all!
2. VEGGIES/FOOD PREP TO SOME MUSIC:
When I get home from the grocery store, it is always best if I go ahead a chop up all the veggies and produce and put it into containers on the shelf that is at eye level. First, having the veggies pre-chopped makes them more accessible and will help me EAT THEM. Then, I know if I keep them in the bags and put them in the drawer, I’m must more likely to FORGET about them and then they go bad and I have to throw them out (which I really hate wasting food!). So I put them at EYE LEVEL to prompt me to eat them.
SO, I don’t usually have a whole lot of time to chop up veggies since I’m always feeling “behind” in something for my business. Sometimes I will time myself to see how quickly I can do it. Other times, I’ll just plan this for my “break” time that I do about every 90min-2hr of work. I put on some jams on the speakers and get to choppin’! It becomes pretty stress relieving and will make it a much more enjoyable activity! Once or twice a week when I do more extensive food prep (like bake chicken breasts or baked sweet potatoes) I especially implement the music/dance party! I know that food prep is a boring, mundane task but it’s something that has to be done unless you use a meal kit. If you’re interested in learning more about meal kits, it might be worth reading this hello fresh vs blue apron review page. I can certainly see the advantages of meal kits so if the prep is something you dread every week, this might be an option for you. Just make sure you’re eating healthily.
3. FOOD PLATING AS ART DESIGN:
I think the “prettier” your food is, the more appealing it is to eat. I have started engaging in some meal planning tactics that help to make for “prettier” plates.
The more colorful the food is, the prettier it is! Thinking about this helps me first buy the array of colorful fruits and vegetables that will help me get a nice NUTRIENT-BASED variety that is really, REALLY important to True Health. Then I just make sure they get on the plate and I will eat them!
Also, if you really want to enforce this one to your “reward” center of your brain, take a picture of your food! I know the whole “food posting” tendency is slightly controversial and gets a lot of slack, but I personally find it a very valuable step in showing others that you are healthy and to give others ideas of meals! Why not shine the light?!
4. FOLLOW A PLATE GRAPHIC:
Metabolic Effect Food Graphic
This kind of piggy backs on the last ritual, but this one works for me because I get that feeling of “reward” when I actually feel organized in something. If I make an effort to consciously organize my eating without having to resort to things like measuring food or counting macronutrients, I am still finding a way to monitor my portion sizes but in a less rigorous way.
I am not against such practices of counting and logging food– in fact, I do it during certain seasons of strength training and I do ask most of my clients trying to lose a certain amount of fat to implement this habit for themselves. But for my very busy life right now, I appreciate just using a plate graphic to help hold me accountable. This is my LIFESTYLE way of doing this because I believe no person can reasonably log their food for the rest of their life.
Using a plate goes as follows:
1)Choose the proper plate size for your meal. This is dependent on your body size (the smaller you are, the smaller the plate should be and vice versa) as well as the # of meals you eat per day. If you eat 3x per day, you can have 3 bigger plates. If you eat 5-6x per day, you should be using 5-6 smaller plates. It just helps you eat the proper amount for you.
Choose Plate size based on # of Meals and Body Size (I chose the smaller plate)
2) Fill at least 1/2 of the plate with veggies. If it’s a green veggies, especially lettuce, fill the whole darn thing! Make sure you get some colored produce on there too (a nod to my Ritual #3). The “heavier” the vegetable, the more likely it is to have some fiber in there and make you feel full. I recommend a lot of cruciferous vegetables (broccoli, cauliflower, bok choy etc.)
Colorful Cauliflower, Carrots and Celery
3) Fill justunder 1/4of the plate with a starchy carb source (sweet potato, brown rice, corn, beans, oats) OR fruit.
Added baked sweet potato slices which I like because they are naturally sweet and don’t need butter added.
4) Fill just over 1/4 of the plate with a lean protein of choice (fish, chicken, turkey, sirloin, bison, shrimp, egg whites etc for those that eat meat).
I’ve really enjoyed lean ground Bison lately, it has higher Iron and lower fat than Beef.
5) Add a “dollop” of fat in there (about the size of your thumb or two). If you cooked your veggies in a fat, that counts. If you are eating a higher fat source of protein (like bacon, ribeye, salmon,or whole eggs) that counts too. Otherwise, grab some guacamole to dip your veggies into, some olives on the side, or some coconut butter for your fruit or starch.
Today, I chose guacamole! Yummy polyunsaturated fat source!
5. PRACTICE THE SAME MODEL WHEN OUT TO EAT!
Whenever I eat at a restaurant, I actually try to follow the same principles of #4! Now, I won’t get the chance to actually plate my own food, but I will ORDER as best as I can to this same degree. For this reason, I will order a la carte A LOT or will just ask for exactly what I want (which a smile and respect of course!). 🙂
1.VEG: I start with veggies and this usually is just me asking for a side or two of whatever the chefs vegetables are that day or maybe get a side salad. Sides are usually always cooked in oil (as is everything when dining out!) but I’ll see if they can do light oil sometimes. For salads, I always get dressing on the side to avoid them dousing the thing with way too much.
2. PROTEIN: I’ll always find grilled fish or chicken as an easy go-to.
3. STARCH: For starch I’ll do brown rice or a sweet potato if they have them. If not, I’ll go for fruit for dessert–helps with my sweet tooth! If I plan on going for chocolate (which I do usually for one meal per day) I’ll just count that and try only 2-3 bites! If I’ve decided to have a glass of wine I count that as my starch too (only 1 glass though).
4. FAT: Since most restaurants already use way more oil that I do at home, I assume I’ve already had more than enough fat to necessitate extra fat sources. Therefore, I try to avoid adding extra “fat” options to my meals on purpose.
This is has HUGE reward incentive in the RESULTS I actually get. We travel all the time so we are eating out all the time. We’ve got no choice to so we have made the changes we need to make it work for us both health-wise and financially. For example, my other half has an AMEX Gold Card because she found it was the best option for people who eat out a lot and we also make sure the places we eat are healthy. If I DON’T implement this ritual, I will put on weight really fast. Sometimes its worth it and I’m perfectly find accepting that! But the rest of the time, I try to follow a the same steps to keep things as consistent in my eating as possible!
These are just a few ideas of some meal #RITUALS I have been implementing lately! I’d love to hear what you’ve been doing!!
What is the #1 thing that determines whether you have a “Healthy Day” or not?!
I have found my *THING* and once I tell you I bet you will totally agree with me…..AND will probably love that I am offering you a FREE checklist of said *THING* so you can get in on the practice as well!! Be sure you look for it at the end!
So here’s the thing—-it appears the entire month of July seems to have passed within a blink of an eye! WHERE DID IT GO?!
My husband and I were down in San Diego for the month while my 3-year old stepdaughter, Eden, was staying with us and (as is often is the case for me in July) my normal health practices kinda fell by the wayside. I noticed my physical health somewhat declining and I decided it was time to learn more about my body heath and go for a checkup at my local clinic. I couldn’t keep letting myself slip like I was.
Jumping into the moving vortex that is parenting a boisterous and hilarious “threenager” will certainly do that to ya, but also, July is just one of those months where, year-after-year, I kinda just relax a little bit more. It starts with the 4th holiday and then I usually have a vacation in there or two, certainly a few more BBQs, a family reunion and before you know it, my normal exercise practices have taken a month-long hiatus.
I happen to think this break is an EXCELLENT idea for everyone and I do it intentionally. I know from years of experience, that you CANNOT go 12-months of non-stop “fat loss” efforts. It doesn’t work for our bodies, our minds OR our souls.
So when the Ecclesiastes 3:1 says, “There is a time for everything, and a season for every activity under the heavens.”
For your TRUE HEALTH, this means you need to take SEASONS where you just REST and you just take a chill pill on the whole “count every macro that goes into my mouth” or the “count every rep and every calorie I burn” type of attention to detail (if you’re into that sort of thing….).
This is not to say that I didn’t CARE about my health for an entire month! Actually, quite the opposite! For me, this just means that I take a season off of my BODY health practices and usually make greater efforts for my MINDSET and my SPIRITUAL health.
Actually, my real test for my “Healthy Mindset” is IF I can take a hiatus from the gym a bit more, eat a few more pieces of chocolate and cups of frozen yogurt and…..wait for it…..
NOT BEAT MYSELF UP FOR IT!
I monitor my “Self-Talk” and what I’m saying to myself when I look in the mirror, when I’m experiencing the stomach aches that inevitably come too (darnit dairy!), and just breath into the space of imperfection. It is a daily mental battle. I won’t lie to you and tell you I was really strong mentally every day of the month, but I can tell you, my WISE’her practices have paid off! I certainly am stronger mentally in my health that I was just a few months ago! #ProgressNotPerfection!
As far as my Body’s Health went during this season of “chill more” and “worry less” I still focused definitely on movement with lots of park time and certainly lifting up that 46-lb ball of sugar that is my step-daughter(!) and even stuck to my Nutrient-based eating that I always do (I just added more chocolate and sugar into the mix)! It was a really enjoyable break!
So whether July was that sort of month for you or not, I want to encourage you to TAKE A MONTH (or two!) where you do intentionally plan to REST your body for a season. But then…..get back to WORK.
SO WHAT NOW?
After you take a season OFF of your normal exercise and/or heightened nutrition focus, there is always this TOUGH PHASE of getting back into the rhythm of things!
But that’s really all you need to focus on….THE RHYTHM.
THIS IS WHERE IT’S AT! This is the #1 thing that will determine whether I have a “Healthy Day” or not….
Finding My Health and Fitness Floowwwww!
I believe, to effectively put your health back into practice, you must find that rhythm and flow that comes into good, healthy practices.
The best way to find that RHYTHM is in my favorite step to SURREND’hered Health——–> RITUALIZE It!
In my 7-Steps to SURREND’her Goal Development, I highlight the two very important steps in the path to True Health.
Step #5:Habitualize It! –>this is creating new healthy habits to replace old unhealthy habits.
and my FAVORITE….
Step #6:Ritualize It! –> THIS is finding those personal preferences, tricks, and other appealing practices around the new healthy habits that will get you to DO THEM!
Ritualizing your Health becomes a rhythm and a flow when you plan for the rituals rather than plan for the “check list”of habits you need to do.
For example, I find the stupidest little details really enjoyable in my day!
From the coffee cup I use in the morning when I do my morning quiet time with God…..
To the little tiny dishes I use to fill with nuts and treats….
To THE song that I use as my anthem of the moment (i.e. gym, God-time, dance-time etc.)
To the pen and special notebook I use to write down my workouts.
Everything that I do well for my health, I do because I have RITUALIZED my practice of it and have thus found the RHYTHM and FLOW I need to have a fully successful day practicing better health practices.
For you I have 2 Special Treats:
I have created an easy check list of the 7 SURREND’hered Rituals that I do every day for my True Health practices! You can get a copy of this Ritual Checklist when you subscribe to the #STRONGherAUGUST month long series of more blogs and articles on all things related to become STRONG’her in my Body’s Health. All month I’m going to focus on more workouts to try, more metabolism tips, more nutrition education, and more recipes for success! Click HERE to subscribe and you’ll also be the first to see the next great things I’m doing on A. Wright Fit come this FALL!
For your viewing pleasure, I have the video that I created for the 7-Steps of SURREND’hered Goal Development series on how to effectively RITUALIZE It! I’m a HUGE dork so it’s a good one! 😉
I am currently traveling back from my a long weekend with my entire family to celebrate my parents 40th wedding anniversary in Breckenridge, CO! What an honor it is to be the daughter of such a loving and committed couple, it is truly a gift from them I could never repay. It has been invaluable to my life.
They met when my mom, Kathi, was 15 and my dad, Ralph, was 18.They were married just 5-years later and have remained faithful and committed to their love these 40-years later.What I love the most, is not just that they have been married for this long, but they have actually been happily marriedand have showcased this affection and love to my siblings and I throughout.
For some, they might look at this 40-year success as a “miracle” in today’s society, but for our family, we know it is not some magical act of luck that has kept them thriving in marriage, but the workmanship of God.
It has been part of God’s Purpose for them to find each other, marry and grow in Him as they grew in their love. My parents simply made the decision to continue to stay Faithful to His purpose and promises in their life.They will tell us it has not always been easy to thrive in a loving marriage and family of 5.
They have had their definite challenges in the differences in personality (my mom can be a back-seat driver, my dad can be impatient) and the difficult circumstances they have faced (my mom’s breast cancer, my dad’s business closing) and at times they questioned God’s plan, like we all do.
But, they still made the decision to remain Faithful to their commitment, because they knew that God would stay Faithful to His.
As I was reflecting on their 40-years and the wonder of God’s love that has allowed them to endure and thrive, I started to focus on the symbolism of that number 40.It is so POWERFUL!
Did you know that the Bible mentions this number 146 times?It is a very powerful and prominent symbol that represents theGod’s intentional periods of testing and waiting as well as the fulfillment of God’s love and promises.
For example:)
Moses went through three, 40-year phases in his life:40-years as the son of Pharaoh in Egypt, then 40-years wandering the desert, then 40-years leading God’s people to Israel.
Moses received the 10-Commandments from God after a 40-day fast up on Mount Sinai.
In the book of Exodus, God’s People of Israel were freed from Egypt and on their way to the Promised Land which was a trek that should have taken just a few weeks by foot, but God tested them and made them wait 40-years before they could enter to their rightful home!
Jesus did a 40-day prayer fast right before His crucifixion where we was tempted by Satan to set Himself free from His destiny of death.Jesus thankfully overpowered Satan’s tempting which gives us our freedom from Sin today.
The Bible itself is actually written by 40 different authors and yet all relay the same truth and the consistent character of God.
The number 40 is a big deal in the eyes of God and, as with everything in the Bible, we should pay attention and apply it to our lives.
For this reason, I choose to engage in 40-day intentions annually.I have for the last 10-years practiced the self-sacrifice period of Lent which is the 40-days leading up to Easter Sunday, celebrating the resurrection of Jesus.
As I have grown in my relationship with God more recently, I have decided 40-days is the perfect amount of time to really focus on health intentions too.I believe that if we want to truly secure new, healthier habits into our lives, a 40-day commitment is usually the least amount of time required before the act because truly habitual and less difficult.
For this reason, at A. Wright Fit I will be offering several health intention plans and products that will focus around this 40-day blessed period.
The first, is my 40-days Radical Acceptance daily devotional series which starts TOMORROW, July 21.This is a simple daily reading with the intention of Radically Accepting some of the harder things in our Spiritual lives.
To be sure you are signed up, click this link HERE.<—
Since this is my first 40-day Spiritual Health product I’m offering,I have decided I wanted to offer it for FREE before I add it to a exercise and nutrition sequence that will be for sale!
But to get your chance of reading it for FREE, be sure you sign up for the email sequence as well as CONFIRM your email to the be officially added. Again, —> LINK IS HERE<—
I am looking forward to what 40-Days of Radical Acceptance looks like for me!I invite you along for the journey too!
