MONDAY
When we did our week of fitness, we used Mellow Monday to kick off the fitness week. We talked about flexibility training, core exercises, stretching, and balance exercises. The idea is to jump start your fitness week without overdoing it. That is what Mellow Monday is all about!
If you are new to fitness, or you have been out of the game for a while, Mellow Monday is a great way to get started or to get back in the game. The first step is making the decision to exercise. Often, we don’t think about adding exercise to our normal routine because we do not see the value-add, or we think it is not something we will enjoy. We all want to have fun, right? Well guess what! Fitness CAN be fun and the value it will add to your life is immeasurable! It helps with depression, can lower blood pressure, can improve your metabolic numbers, like cholesterol and BMI (Body Mass Index). Exercise is a major benefit, so make the decision today to just do it!
The next step is making a commitment to exercise. You have made the decision, so now what? I would suggest making an exercise plan, one that you can be consistent with. Some people make the mistake of going overboard out the gate. They say they are going to exercise every day, and when they have to miss a day, they get discouraged and lose their momentum. Don’t make that mistake. Commit to exercising 3 times a week. Anything less than that will likely not yield the results that you want. There are 7 days in a week, and you need 1 day of rest. That leaves you with 6 days for exercise. If you commit to 3 days per week, you will be able to easily recover a missed day without feeling guilty or discouraged. I would also recommend that you alternate your exercise routine. Don’t do the same thing every time. Be sure to include cardio each time to improve your endurance and mix it up with strength training and flexibility. If you decide to do strength training, be sure to have a day of recovery between those training days. For example, if you exercise for 3 days back-to-back, either do 1 day of strength training, or day 1 and 3 of strength training with day 2 of cardio or flexibility. When you have a plan for success, it will be easier to make the commitment.
The last step is actually exercising. You have made the commitment to exercise 3 times per week, and your day 1 has arrived! Let’s do this! Have fun with your exercise. Bring a friend along. Do some fun activities like dancing for your cardio. Find a group session to join, either in person or online. If you don’t have weights, use water bottles to add resistance. Start with 4 movements and 12-15 repetitions each. Do 2-3 sets of the 4 movements and before you know it, you will have a full exercise routine! Be sure to use motivational music that will lift your spirits while you exercise. If you join a group session with GFI, we only play upbeat Christian and gospel music that encourages, inspires, and motivates you to reach the unreachable in your fitness efforts. You can get there! Take it one step at a time.
Since Monday is the beginning of a typical work week, we want to look at exercises for beginners. Whether your goal is weight loss, or weight gain, Mellow Monday is good for everyone! We all need the flexibility of a full range of motion. We all need to strengthen our core to help with posture and balance. Be sure to incorporate a Mellow Monday in your fitness week, even if it is not on a Monday. Mellow Monday is good for any day of the week!
From another perspective, we can call this Meal Prep Monday – I am not saying you should do your meal prep on Monday. I am simply using Meal Prep as the topic for Monday because it flows nicely… I actually prefer to meal prep after church on Sunday. That way my work week is covered. Mondays are hard enough, so why add the stress of figuring out what to eat? We tend to eat the wrong things if we do not plan ahead. Something comes up and you are suddenly in a hurry and you either grab a bag of chips or a cookie to snack on. When we meal prep, we include little baggies of healthy snacks like nuts and cheese, apple slices, or fruit cups packed in water (my favorite because of less sugar). When we plan our meals for the week, we are less likely to stop by a fast-food restaurant on the way home because we know we already have a great meal waiting for us.
Some people like to plan a week of the same foods and switch it up every week. Other people prefer to have something different every night, and maybe repeat it every week, or mix it up with the same foods on different days. Whatever you prefer, it is great to plan ahead.
Doing meal prep is also helpful when you are grocery shopping. If you already know what you plan to eat, you can make a grocery list and head to the store. When you shop with a list, you are less likely to do impulse shopping, which typically results in making purchases you will regret later. Nobody wants that!
When doing meal prep, be sure to plan for a dinner plate that is half-filled with vegetables. You also want to make sure you have a good source of protein with every meal. Fruits are a great fiber-filled snack or dessert. Nuts and cheese are other great snacks. Round out your meal with whole grains.
TUESDAY
Continuing our week of fitness, we want to introduce Turn-Up Tuesday, not turnip, but turn up. We started with Mellow Monday and now it is time to turn up! Let’s turn up the heat and break a sweat. Cardio is the name of the game. Time to raise the heart rate and keep it elevated for 30 minutes. If you are a beginner, pace yourself. Do some dancing, jumping jacks, aerobics, or anything else that will raise your heart rate. Keep it going for at least a minute and add 30 seconds of recovery. Then repeat until you reach 30 minutes.
How about Tone-Up Tuesday? Don’t have a weight problem? Perhaps you have some flab you want to tone up. Perhaps you are feeling like you are just “skin and bones,” and you want to tone up your arms or legs. This can be accomplished with Weight-Training Wednesday. Be sure to tune in tomorrow so you can learn all about building muscles.
For today, I want to focus more on toning up your mind, instead of toning up your body. People with body-image issues come in all shapes and sizes. It has to do with perception. It is a mental health issue, not a body health issue. Just like how we say, what you think you can do will be your limitation, however you think your body looks will be the thing that motivates you to change it. It has nothing to do with how you actually look, but about how you see yourself. No amount of motivation or assurance from someone else will help you. That is why GFI wants to change the way you think. For true change to happen, your mindset must be changed first and foremost. God is the first one who knew this to be true. His Word tells us that we are transformed by the renewing of our mind. True transformation happens when we change the way we see it. What does your transformation look like?
We at GFI recognize that knowledge is power, so we have a desire to empower people with knowledge from academic tutoring and educational workshops. We transform grades by helping students learn. We transform futures by helping teens prepare for entering the workforce. We transform lives by helping adults and families with financial literacy, exercise and nutrition basics, computer literacy, and other topics that can enhance their lives. This is what tone up Tuesday looks like, toning up your mind. Don’t forget to join us tomorrow to learn about toning up your body.
WEDNESDAY
Fitness Tips day 3 – While Wednesday is known for being called hump day, we have another name for it. Actually, we have a couple of different names for it. First we have Weight-Training Wednesday. In this fitness tip, we will explain why building muscles is essential to good health.
At a bare minimum, weight training, or strength training, can make you stronger. However, you must be intentional and consistent with your training. To yield favorable results, you need to do strength training 3 days per week. No matter how much muscle you build, shortly after stopping your strength training, your muscles will begin to atrophy, or waste away. If you want to maintain your muscles, you cannot approach strength training as something you do for a period of time, then stop. Strength training is a lifestyle, not a passing phase. The adage of “use it or lose it” applies here.
Aside from adding strength, weight training is a way to tone and firm your body by building up your muscles. Maybe you lost some weight the traditional way by increasing your calorie burn while decreasing your calorie intake. Maybe you had some help with weight loss supplements or a surgical procedure. Regardless of how you did it, if it did not include strength training, you have probably developed some flabby areas or loose skin. While cardiovascular, or cardio, exercises help you burn calories, strength training helps you burn fat. Keep in mind that muscle weighs more than fat, so stay off the scales when you are strength training, unless you are bulking up and trying to gain weight. The thing to watch if your goal is weight loss is how your clothes fit. As you tone your body and burn unwanted fat, your body will become slimmer, so your clothes should fit looser. This also requires intention and consistency.
Forbes Health posted an online article on August 16, 2023, which states that other benefits of strength training include improvement of cardiovascular health. We talk about strengthening muscles; well, the heart is a muscle, so it makes sense that weight training can strengthen this muscle as well. Forbes Health reports that “Regular strength training can help increase aerobic capacity, meaning a person can navigate more physical activity for extended periods of time without feeling fatigued.” There has been extensive research that shows improved blood pressure and cholesterol levels with regular strength training, as well as reducing the risk of cardiovascular disease. I was recently diagnosed with coronary artery disease myself, and I have to believe that the strength training that I was performing prior to my incident may have saved my life. Although I had a severe angina attack, I did not have a heart attack. Even though my BP was 227/127, I did not have a stroke. My arteries were 99%, 85%, and 45% blocked, but I managed to avoid death by the grace of God. Because my heart was strong, I did not die when my blood was barely pumping. Now, I do NOT recommend that to anyone. I am just sharing my testimony… When you know better, you should do better. That is why I am here to share knowledge that could save your life.
Strength training is recommended for seniors because it can “increase bone density and decrease overall bone loss.” As we age, bone loss becomes a fact of life, but it does not have to be if you remain active and continue the strength training that I hope you started at a younger age. In addition to protecting your bones, strength training can protect your joints by strengthening them. Healthy joints and bones can help with posture and balance. This will be very beneficial as we age.
Read all of the benefits of strength training in the Forbes Health article here:
https://www.forbes.com/health/fitness/benefits-of-strength-training/
The other name we can call today’s fitness tip is Wellness Wednesday. This is where we talk about the things that can help you get and stay healthy. For example, a food journal can help you track the foods you eat, including the nutritional value. This requires you to read labels. Check out our blog and podcast about how to read nutrition labels. I would also like to recommend getting regular check-ups with your primary care doctor. Be sure to share all of your symptoms with your doctor so they can properly treat any ailments. Schedule an appointment with a nutritionist to learn what foods are best for you. Request a specialist consultation as needed. You have to take care of your health because no one will do it for you. If you have others you need to take care of, you need to take care of yourself first, much like how a flight attendant tells you to put on your oxygen mask before trying to help your child. You are of no help to anyone with their health if you are not healthy yourself. It would be like the blind leading the blind. They will both fall into the pit.
If there was ever any doubt about your ability to live a healthy life, I am here to tell you that GFI can help you reach the unreachable in your fitness goals.
THURSDAY
Fitness Tips day 4 – We are going to name this one Thirsty Thursday. Today, we want to remind you to drink plenty of water every day. I would suggest a minimum daily intake of 8 glasses of water, or 64 ounces. Due to my personal medical history, I must consume no more than 10 glasses of water daily, or 80 ounces is my maximum intake. I know that some people drink a gallon of water every day, but that is not my acceptable plan. This is why we all need to know what is specifically right for us, individually. This is where talking to a nutritionist will help.
More than half of our body weight comes from water. When we do not drink enough water, we become dehydrated, which can cause our cells, tissues, and organs to not function properly. Our bodies need water to help us eliminate waste through sweat, urine, and bile. I have noticed that oftentimes, when I drink water right after waking up, it does not take long for my body to shift into needing a bowel movement. I have also noticed that if I am very active while drinking water, I can drink quite a bit. However, when I stop moving or if I am sitting a lot, I tend to urinate more. Without proper amounts of water, those functions can become quite unpleasant.
It is also important to drink plenty of water when you are working up a sweat because you need to replenish the fluids that are lost. I do not recommend sports drinks because they usually have too much sugar. However, sugar-free drinks that have electrolytes are a recommended choice, aside from plain water. Some people like to add freshly sliced lemons, limes, or cucumbers to their water, but I prefer plain filtered or purified water, sometimes with ice, and sometimes without ice. I typically drink room-temperature water in general, while drinking chilled or iced water during a workout. It is all about preference and what works for you as an individual. If you focus on incorporating things that you like into your fitness routine, you will be more likely to stick with it. Consistency is the key to success.
There are many ways to reach your daily water goals. For example, I add a cup of coconut water to my protein smoothie. I drink a 2-cup thermos of decaffeinated green tea. I fill my 4-cup water bottle with cold filtered water to drink during my 30- to 45-minute workout. I have to take heart medication in the mornings and evenings with a cup of water each time. If I do all of this in the same day, it will result in me being able to drink 9 cups of water that day, which is plenty for me!
I find that it helps to drink water with a straw. Maybe you have a water bottle that has a straw. That works. The next best thing is a bottle of water. I prefer the 20-ounce bottles. I can drink 4 of those and reach my 10-cup maximum. However, drinking 4 of the 16-ounce bottles gets me to the minimum. As a matter of fact, it will be slightly more than the minimum 8 cups because each 16-ounce bottle actually holds 16.9 ounces. I find it difficult to reach my water goals using actual cups to drink the water, without a straw, that is. I attribute it to the sucking action we learn as babies when we are learning to feed on a bottle or breast. That habit is hard to break, especially when you graduate to a sippy cup before venturing off with a cup that has no lid. Even then, many parents throw in a straw for old time’s sake. Don’t get me started on the juice box and Capri Sun drinks that come with their own straw!
What are your water goals? Are you used to drinking soda or other sugary drinks and drinking water is a new concept for you? I suggest that you take it slow. Make gradual changes until you reach your full potential. Start with a cup of water every day, and add another cup the following week, or the next day if you’re ambitious. It was easier for me to make the switch because I was not a big soda drinker. I did love Kool-Aid though! If you just hate drinking plain water though, you can always add those sugar-free flavored drink packets to a 16-ounce bottle of water. That’s an easy way to quickly consume 2 cups of water. Keep up the good work! Before you know it, you will be drinking enough water to reach your water goals. I know you can do it, so let’s go!
Other benefits of proper water consumption can be found in the article posted on the Mayo Clinic’s online website about Healthy Lifestyle. They mention that water acts as a lubricant for your joints, protection for “sensitive tissues,” and a temperature regulator. They also include details on how dehydration can affect your body.
Check out the full article from the Mayo Clinic here:
FRIDAY
Let’s end the work week with Fired Up Friday. Fire up the grill, use a table-top grill like the George Foreman grill, or grill in the oven using the broiler function. Maybe that is just called broiling… That works too! We can also call this one Air Fry Friday since air-frying has become commonplace, and it is a healthier choice than traditional oil frying. Whatever you choose, it’s all about healthy eating. The Mayo Clinic article I shared yesterday also has extensive details about nutrition and healthy eating.
As you commit to strength training, remember to increase your protein intake. I like to use Orgain plant-based protein with 21 grams of protein per serving, but my albacore tuna packs even more of a punch, with a whopping 30 grams of protein per serving. Whether you are a meat-eater, vegetarian, or vegan, you can find foods that have protein. I used to think that meat was the only source of protein. However, that was before being a vegetarian or vegan became a well-published fact of life. I have since learned there are plenty of plant proteins in nature, like nuts, seeds, beans, tofu, and quinoa, among others. You can also add protein powder to almond milk for a tasty nutritious drink. In case you did not know this… If your protein mix has nutrition facts instead of supplement facts on the label, you can probably purchase it using your SNAP benefits. That’s right! As long as it says nutrition and not supplement, you can buy it with food stamps, in most cases. Just another little tip to help you eat healthy foods.
On another note, if you want to continue eating meat while avoiding red meats, fish and chicken are great sources of protein. Whatever you choose to fulfill your protein needs, keep in mind that adequate amounts of protein can keep you full longer. That is why I love protein shakes. I prefer the vanilla flavor over the chocolate because it allows the flavor from the fruits I add to come through better. Of course, that is just my opinion. Everyone has different tastes. What tastes good to me may not taste good to you, so find your own flavors to help you reach your protein goals.
Another nutrient to watch out for is carbohydrates, or carbs. If you are a diabetic or pre-diabetic due to insulin resistance, carbs can be a problem when you consume too many each day and too many at each meal. When I was diagnosed as a pre-diabetic, my A1C level was 6.2. I would have entered full-blown diabetes if it reached 6.5. However, I was blessed to speak to a nutritionist and a pharmacist who explained to me how I should consume carbs to maintain a healthy A1C. As a result of diabetes education, I lowered my A1C from 6.2 to 5.5, which moved me out of the pre-diabetes range, which is 5.7 to 6.5. I would like to publicly thank Melissa Christ and Matthew Black for their help in lowering my A1C.
One last topic I want to discuss is high blood pressure. After the age of 50, my blood pressure began to be higher than normal. When I went to the hospital for my angina, my blood pressure was unstable. As a result, I spent 5 days in the hospital. They thought I could be released after my first stent was placed, but they had to take some days to get my blood pressure under control. They had to try different medications until they found the right “cocktail.” That was the first time I heard that terminology used in relation to medication, but it was not the last time. Prior to entering the hospital, I was taking one prescription. Upon my release, I was prescribed seven medications, which included one that replaced my previous prescription.
One key element to maintaining a healthy blood pressure is watching your sodium intake. I was told that the maximum amount of sodium I should consume daily is 1500 mg. This is nearly impossible, if not altogether impossible, to achieve with fast food or packaged, processed food. We need to purchase foods that are low in sodium or that have no salt added. I found a lower sodium salt that is made with potassium chloride. Regular salt and sea salt have 590 and 550 mg of sodium, respectively, but potassium chloride salt has only 290 mg of sodium. It is called Morton Lite Salt. You can also purchase salt-free seasonings made by Mrs. Dash and McCormick. I prefer the McCormick Perfect Pinch Garlic & Herb Seasoning over Mrs. Dash, but that’s just me. If you have questions about other ideas on healthy eating, just send us a comment on our blog, a message on Facebook, or drop us a line on the Contact Us page of our website.
SATURDAY
Day 6 of our fitness tips brings us to Scenic Saturday. You should get outside and enjoy God’s handiwork. In the fall season, there are beautiful colors all around as the leaves of the trees change. In the summer, there are beautiful rays of sunshine that warm the body and the soul. In the spring, there is a chance to see a beautiful rainbow when the sun shines after a light rain. In the winter, there is the chance for a beautiful winter wonderland as icicles hang on the trees and the snow glistens in the sunlight. Get out and go for a walk any time of the year to see something beautiful. Whether the sunshine, the moonlight, or the stars on a clear night, if you just look around, you can see the beautiful things that only God can create.
You can even see the beautiful people God has created. From a newborn baby to a sweet old lady, the people of God are beautiful. We are all unique with our very own purpose. We are all loved by God, we have all sinned, and Jesus Christ died for us all. We are all the same in God’s eyes, so we should all see each other as the same. We are all beautiful souls that deserve love and compassion.
There are also beautiful things created by people. Go to an art museum and check out some beautiful artwork and sculptures. In some places, you may see some beautiful buildings that have been built. You may even see a beautiful car on the road. What about beautiful gardens of vegetation or flowers? Of course, it is God who makes them grow. I love to see people taking their dogs for walks. A well-groomed dog is beautiful. Lots of animals are beautiful, like a family of deer crossing the street, horses, ponies, or colts. Baby animals are the cutest! Kittens, puppies, rabbits, calves, joeys, and cubs are the best, especially when seen with their moms. Baby humans are pretty cool too, especially when seen riding in a carriage or shopping cart. I like to see little children riding in a bike seat, stroller, or wagon. I also like to see them in a baby swing on the playground. Speaking of swings, I love swinging on them myself. When was the last time you played on a swing at the park or hopped in a pool on a hot summer day? There are not only beautiful things to see outside, but there are fun things to do. I was just playing with nerf guns with my grandson the other day. Great exercise! Grandbabies can keep you young. I joined them in a street race on the 4th of July. We were jogging on Myrtle Beach one summer evening. I love having snowball fights with them when we have a good snowfall of wet snow. I have helped them build a snowman too. When was the last time you played in the snow? Playing in the snow is the best thing about winter, but driving in the snow, not so much.
The point I am trying to make here is that we all need to get outside and enjoy what the outdoors has to offer. Hike a trail, ride a bike, go for a swim, make some snow angels, dance in the rain, go for a jog in the cool of the morning, play on a swing, walk the dog, or do whatever gets you moving. Whatever activity you choose to participate in, enjoy the scenery.
SUNDAY
Sunday is a day of rest. God created our bodies to require a day of rest every seven days. Even on the seventh day of creation, God rested. He did not NEED to rest, but He wanted to be an example for US to follow. You see, God does not slumber nor sleep, so rest is not something He needs. However, since we are NOT God, and based on the design God has shared with us, WE need to rest every seven days. My body is a living witness to this fact. Many people think they can be like the Energizer bunny, going, and going, and going. However, I am certain that I am not the only one who experiences a compromised immune system without proper rest. Every time my rest is interrupted, I become susceptible to germs, and I come down with an illness that can only be remedied with extra rest. So, whether you choose Sunday as your day of rest or not, you need to rest every 7 days. Try not to work seven days per week. I used to think that a business owner had to work seven days per week, but I learned early that a better plan is taking a day of rest. That is why we are closed on Sundays. Not only do I rest from working, but I also use that day to be assembled with other saints as we worship and praise God together. Keep in mind that these tips are not all inclusive. There are other things you can do to be healthy that were not mentioned, like exercising with a friend or group, planning ahead when you are eating out, wearing proper athletic gear when exercising, or using proper form when lifting weights. Check out some of our other podcasts and fitness videos for other tips. You can also send us a comment and let us know what other topics you want us to cover. We are here to help YOU reach your fitness goals so that you can live a healthy life.
Glorified Fitness Inc 