What is Bible & Bootcamps?

Have you ever looked back at where you’ve been, and it suddenly makes sense? That has been the last few months for me.  A few years ago, I was lost (Spiritually and Mentally), depressed, anxious, creeping up the scale, and desperate for a way out.  It wasn’t until I completely surrendered all aspects of my life and sought God’s counsel that I found a direction to take.  

Then God revealed a “God idea.” I was scrolling through Facebook and an ad for my college popped up. I never thought of going back to school, but as if I was forcefully pushed, I pressed “Send me more info.” Within minutes I got a phone call that changed this lost girl to having a clear vision that gets even more high definition by the day. Honestly, if I list the blessings God has given my family and me in the last year, it is nothing short of amazing and all God’s glory.  Here I am years later with a degree in Fitness and Exercise Science.  And over five certifications through NASM where I have been certified to help people with their health.  There are so many excellent opportunities to lead people to God’s kingdom through fitness.

Taking HUGE Risk

I believe so much in this vision God has given me to build a community of women that glorify God by honoring their temple and need to be fueled by faith.  After  prayers of “How,” “Why,” and “Who.” God led me to a fantastic team to get all of these floods of ideas into an amazing program that can help women:

  1. Increase their dependence on God through their weight loss journey
  2. Lose weight efficiently and effectively while learning lifestyle habits to help them honor their temple.
  3. Increase energy so they can be the best soldiers for God’s army and gain confidence to lead people to Christ.

I wasn’t sure how that would look, but slowly and methodically, just as God has ordained and with a lot of inspiration, my team and I have been drafting up a fantastic program for women to use everywhere.

I wanted to ensure that my program addressed all fitness levels and spiritual needs.  My seven-week transformation program has become a customized program designed uniquely for each woman’s strengths and weaknesses. I am giving you all the tools you need to transform your life.

Bible and Bootcamps

Bibles and Bootcamps will be a Seven Week Transformation Program. We will walk daily for Forty-two days in the Word and increase our dependence on Christ on our fitness journey.

Bibles and Bootcamp is an intense, unique, seven-week transformation to boost your potential to get dramatic results inside and out. Bibles and Bootcamp has a three-step approach.

  1. Spiritually and Mentally, we will help you change your thought patterns, increase your dependence on God enhance your self-confidence, and get rid of beliefs that have held you back before.
  2. Nutritionally we are going to show you what to eat that fuels you.  Educating you on healthy eating guidelines and providing a Biblically-based meal plan will help support you in your goals.
  3. Physically, we will apply spiritual discipline and living sacrifice into a customizable workout program that increases your strength, flexibility, core, and endurance.

Bible and Bootcamps Offering

Bibles and Bootcamps will also be delivering some invaluable tools with our seven-week program.

  • Seven-week program
  • Grocery list of approved foods and cookbook
  • Weekly Healthy Eating meal plans
  • Healthy Eating guidance, recipes, and accountability
  • Customizable workouts delivered through the Faithfueled Life App
  • Daily tips and training
  • Group Q&A

I have pulled every tool out for this to be an amazing program. I am utilizing my knowledge in Fitness Exercise Science. I’ve researched and spent countless hours exploring what Christian women need to stop sabotaging their efforts and start thriving.  I have found that a critical factor is your Spiritual relationship with God and a proven workout.  

Ok, y’all, I’m going out on a limb here! But I gotta testify right quick! Been trying to take better care of ME…the pic on the left was taken at the end of January when I started the Bibles and Bootcamp 7 week program with De Bolton, the FaithFueled Mom…the pic. On the right is after | finished! Now I’m still not where I wanna be, but y’all see them results!! I no longer look like a linebacker from behind.

Aside from the physical transformation, I loved that her program taught me how I can better glorify God through taking care of my temple! She also sent me daily devotions and gave me yummy recipes and a meal planner to get my eating on track (those BLT lettuce wraps are my go-to)! And all the workouts were done from my phone, which was so convenient!

Please check out De’s program if you’re in the post New Year’s resolution slump! It will truly bless you! She has another Bootcamp that will be starting again soon! Here’s the link for more info on her program! https://www.BibleandBootcamps.com” Ebony B., Mom of 5

“I can’t tell you in words what this B&B has done for me. I have gained such freedom from food, for the most part, and My Lord has met me every step of the way with your help.”

Kay

“Bibles and bootcamp has been an amazing experience. This is my first time putting my faith and Fitness together in one and the feeling is amazing. I have already starting see results after only 3 weeks and I’m excited for what left to come.”

Dana

“I am so grateful to you and your program for giving me that extra push that I needed to change my lifestyle.  Thank you” Nadia

Bible and Bootcamps Changing Lives

I cannot wait to see what this program does for you in your life.  I am honored and privileged to get to cheer you on the entire way.  If you’re looking to find a way to Honor God’s temple at its best and tired of the on-again-off-again plans and looking for something that is going to sustain you inside and out, then you must join us for our first program!

If you are looking for more information, check out some frequently asked questions at www.BibleAndBootcamps.com.

Have you ever used your faith to fuel your workouts?

A Roadmap to a Healthier You: Changing Your Habits to Eat Healthy

The hardest thing for my clients to adopt is healthy eating habits. We have some habits that are engrained in us since childhood. Many of us are of the “heat and eat” generation where convenience foods were first introduced. History has shown, in the 1950s-1960s (even in the 40s) convenience food became common appearances at dining room tables.1 There are generations who don’t know how to cook because they have always microwaved or “heat and eat” food that was premade.

Maintaining a healthy diet often takes a backseat. Fast food joints and convenience stores are on every corner, making it easy to succumb to unhealthy eating habits. The path to a healthier you begins with changing your habits and adopting a nourishing diet. In this blog post, we’ll explore the importance of healthy eating, the science behind habit formation, and practical strategies to transform your eating habits for good.

The Power of Healthy Eating

Healthy eating is not just about shedding a few pounds; it’s about nourishing your body with the nutrients it needs to function optimally. Nourishing your body well has become known as a diet rather than fueling your body with what God gave you. Convenience food is not evil and sometimes it is necessary but my goal is to help you find ways to nourish yourself better well easily. A well-balanced diet contributes to:

  1. Improved physical health: Reducing the risk of chronic diseases like heart disease, diabetes, and obesity.
  2. Enhanced mental well-being: Providing the nutrients necessary for optimal brain function and mood regulation.
  3. Increased energy levels: Fueling your body with the right foods can lead to improved energy and productivity.
  4. Better digestion: A healthy diet supports proper digestion and gut health.
  5. Stronger immunity: Essential vitamins and minerals help your body fight off illnesses.

The Science of Habit Formation

Before diving into changing your eating habits, it’s essential to understand the science behind habit formation. According to Charles Duhigg’s “The Power of Habit,” habits consist of a three-step loop: cue, routine, and reward.

  1. Cue: Identify the triggers that prompt your unhealthy eating habits. These can be stress, boredom, or environmental factors like the sight of junk food.
  2. Routine: The routine is the behavior or habit itself, such as reaching for a bag of chips when stressed.
  3. Reward: Unhealthy eating habits often provide immediate gratification, whether through taste or a temporary emotional boost.

Understanding this loop can help you break down your habits and replace them with healthier alternatives.

Setting SMART Goals

To embark on your journey toward healthier eating habits, it’s crucial to set Specific, Measurable, Achievable, Relevant, and Time-bound (SMART) goals. Instead of saying, “I want to eat healthier,” try:

  • Specific: “I will incorporate at least two servings of vegetables into every meal.”
  • Measurable: “I will track my daily vegetable intake using a food diary.”
  • Achievable: “I will gradually increase my vegetable servings over the next month.”
  • Relevant: “Eating more vegetables aligns with my goal of improving overall health.”
  • Time-bound: “I will achieve this goal within the next 30 days.”

Setting SMART goals gives you a clear roadmap to follow and helps you measure your progress effectively.

Building Healthy Eating Habits

Now that you’ve set your SMART goals, let’s delve into how to build healthy eating habits.

  1. Start Small: Don’t overwhelm yourself by trying to change everything at once. Start with one or two habits and gradually add more as you become comfortable.
  2. Meal Planning: Plan your meals ahead of time to avoid impulsive, unhealthy choices. Include a variety of fruits, vegetables, lean proteins, and whole grains.
  3. Portion Control: Be mindful of portion sizes to prevent overeating. Use smaller plates, measure portions, and listen to your body’s hunger cues.
  4. Hydration: Drink plenty of water throughout the day. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking.
  5. Mindful Eating: Slow down and savor your meals. Pay attention to the flavors, textures, and sensations of each bite. This can help you avoid mindless overeating.

Overcoming Obstacles

Changing your eating habits is not without its challenges. Here are some common obstacles and strategies to overcome them:

  1. Cravings: Cravings can be intense, but they usually pass within 15-20 minutes. Distract yourself with a short walk, a glass of water, or a healthy snack.
  2. Social Pressure: Peer influence can be powerful. Communicate your goals to friends and family, and seek their support. Encourage them to join you on your journey to healthier eating.
  3. Time Constraints: Busy schedules can make healthy eating seem daunting. Batch cook, prepare meals in advance, or opt for quick, nutritious options like salads and smoothies.
  4. Stress and Emotional Eating: Find alternative ways to manage stress, such as deep breathing, meditation, or engaging in a favorite hobby. Check out the post on how stress is stalling your weight loss

Staying Consistent

Consistency is the key to long-term success in changing your eating habits. Here are some tips to help you stay on track:

  1. Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how minor they may seem.
  2. Track Your Progress: Continue using your food diary to monitor your eating habits and adjust as needed.
  3. Accountability: Share your progress with a friend or join a support group to stay motivated and accountable.
  4. Learn from Setbacks: If you slip up, don’t be too hard on yourself. Instead, learn from the experience and use it as an opportunity to grow.

You can also check out my post 7 Ways to consistently stay motivated

The Long-Term Journey

Changing your eating habits is not a quick fix; it’s a lifelong journey. As you progress, you may find that healthy eating becomes second nature. Remember that occasional indulgences are perfectly fine, as long as they don’t become habits.

You can transform your eating habits

Transforming your eating habits to embrace a healthier lifestyle is a process that requires commitment, patience, and self-compassion. By understanding the science of habit formation, setting SMART goals, and implementing practical strategies, you can pave the way to a healthier you. Start small, stay consistent, and remember that every healthy choice you make brings you one step closer to a happier, more vibrant life.

Reference

  1. WEBER, M. (2021). The Cult of Convenience: Marketing and Food in Postwar America. Enterprise & Society, 22(3), 605-634. doi:10.1017/eso.2020.7
  2. Duhigg, C. (2012). The Power of Habit. Random House.

Finding Balance: How to Make Time for Fitness in a Busy Lifestyle

It’s hard to find time to work out, juggling work, family, social commitments, and personal time can be a daunting task. Among these priorities, taking care of our physical health often takes a back seat. However, maintaining a healthy lifestyle through regular exercise is crucial for our well-being. How do you fit it into your schedule?



The good news is that even in the busiest of schedules, it’s possible to make time for fitness. We’ll explore strategies and tips to help you prioritize fitness and create a sustainable routine that fits your busy lifestyle.

Set Clear Goals

Before diving into any fitness routine, it’s essential to establish clear goals. Having specific, measurable objectives will give you a sense of purpose and motivation. Ask yourself what you want to achieve with your fitness journey. Whether it’s weight loss, muscle gain, improved cardiovascular health, or stress relief, understanding your goals will help you stay committed.

Plan Ahead

One of the biggest challenges in maintaining a fitness routine is time management. To overcome this hurdle, start by planning your workouts in advance. Allocate specific time slots for exercise in your daily or weekly schedule. Treat these appointments with the same importance as work meetings or social engagements. Planning ahead makes it less likely for exercise to be sidelined by other obligations.

Choose Efficient Workouts

In a busy lifestyle, it’s crucial to choose workouts that maximize results in minimal time. High-intensity interval training (HIIT) is an excellent option, as it combines short bursts of intense exercise with brief rest periods. This approach can provide significant fitness benefits in as little as 20-30 minutes per session.

Have you tried HIIT & Flow?

HIIT & Flow offers an effective workout that strengthens balance, coordination, stability, mind, and body. HIIT & Flow is an all-in-one cardio, strength, and flexibility package that gives you a low-impact, high-intensity, full-body workout AND recovery with a shorter time commitment. You can try my 21-Day HIIT & Flow takes you from the introduction of 10-minute workouts to 45-minute workouts in a 21-day progressive calendar.

Break It Up

If finding a continuous block of time for exercise seems impossible, consider breaking your workout into shorter sessions throughout the day. For example, you can do a 10-minute workout in the morning, another during your lunch break, and a final session in the evening. Cumulatively, these shorter workouts can be just as effective as a single longer one. I love workout snacks. Its a great boost of energy. Check out a 15-minute workout you can do in your office.

Prioritize Morning Workouts

Getting your workout done in the morning can be an effective way to ensure it doesn’t get pushed aside by the demands of the day. Morning exercise can boost your energy levels, enhance your mood, and set a positive tone for the rest of the day. To make this habit stick, prepare your workout gear and plan your routine the night before.

Utilize Commute Time

If your daily routine involves a commute, use this time wisely. Walking or biking to work, if possible, is an excellent way to incorporate physical activity into your day. If you take public transportation, consider doing bodyweight exercises or stretching while waiting for your train or bus.

Embrace Home Workouts

Home workouts have become increasingly popular and convenient, especially for those with busy schedules. You don’t need a gym membership or fancy equipment to get fit at home. There are numerous online resources and apps that offer guided workouts, ranging from yoga and bodyweight exercises to full HIIT routines. The FaithFueled Life App has 100+ of workouts you can do at home that are easily accessed in the Google playstore and Apple store.

Make It a Family Affair

Incorporating fitness into your family’s routine can be a fun and bonding experience. Plan outdoor activities like hiking, biking, or playing sports together. This not only allows you to stay active but also sets a positive example for your loved ones, promoting a healthy lifestyle for your family.

Utilize Technology

Technology can be a powerful ally in your fitness journey. Fitness trackers, mobile apps, and wearable devices can help you monitor your progress, set goals, and stay motivated. The FaithFueled life app also offer guided workouts, making it easier to exercise at your own pace and on your schedule.

Find an Accountability Partner

Having a workout buddy or accountability partner can make a significant difference in staying committed to your fitness routine. Knowing that someone is counting on you can provide that extra push to prioritize exercise. You can work out together, share your goals, and celebrate your achievements.

Be Flexible

While it’s essential to have a structured fitness plan, it’s equally important to be flexible. There will be days when unexpected events or responsibilities arise. Instead of giving up on your workout entirely, adapt and find alternative solutions. Remember that consistency over time is what leads to lasting results.

Practice Mindful Time Management

Take a critical look at how you’re spending your time throughout the day. Identify time-wasting activities that can be replaced with exercise. Whether it’s cutting down on social media scrolling, reducing screen time, or delegating some tasks, making mindful choices can free up precious minutes for fitness.

Combine Activities

Multitasking can be an effective way to make time for fitness in a busy lifestyle. You can catch up on podcasts or audiobooks while walking or jogging. If you have kids, involve them in your workouts by playing active games together.

Set Realistic Expectations

It’s crucial to set realistic expectations for your fitness journey. Understand that progress may be slower than you’d like, and setbacks are a part of the process. Instead of aiming for perfection, focus on consistency and gradual improvements. Celebrate your achievements, no matter how small they may seem.

Get Adequate Rest

Lastly, don’t forget the importance of rest and recovery. A busy lifestyle can take a toll on your body, so ensure you get enough sleep and allow your muscles time to heal. A well-rested body and mind will be more resilient, making it easier to stay committed to your fitness goals.

You can incorporate fitness into a busy lifestyle

Incorporating fitness into a busy lifestyle may require some creativity and commitment, but it is entirely achievable. By setting clear goals, planning ahead, and making exercise a priority, you can reap the countless benefits of a healthy lifestyle. Remember that consistency and perseverance are key, and with the right strategies in place, you can find the time for fitness and transform your well-being in the process.

Free Wellness Coaching for Black Women

Health and well-being have become paramount in our society, we often find ourselves seeking guidance from individuals who are dedicated to helping others lead healthier, happier lives. Tiffany Phillips, a Women of God and Diabetes Prevention Lifestyle Coach at The Black Womens’ Health imperative, stands as a beacon of inspiration in this realm. The program is free for women who qualify to receive Wellness coaching for one year throught the Change your lifestyle, Change your life program Change Your Lifestyle2 {squared}

Through the “Women Worth Knowing” YouTube series, we had the privilege of sitting down with Tiffany to learn about her mission of empowering black women to embrace sustainable lifestyles through wellness coaching.

Guiding Towards Wellness

Tiffany’s journey into the realm of wellness coaching began with a deep-rooted desire to make a positive impact on her community. As a Diabetes Prevention Lifestyle Coach at Black Womens’ Health imperative, Change your lifestyle2 {squared} , she recognized the need for tailored guidance for black women, who often face unique health challenges. With a strong foundation in her faith, Tiffany combined her passion for wellness and Christian values to create a holistic approach to coaching.

The Power of Wellness Coaching

Wellness coaching is a transformative journey that goes beyond just physical health. Tiffany’s coaching philosophy focuses on nurturing mind, body, and spirit. Through one-on-one interactions and group sessions, she provides tailored guidance to help black women make sustainable lifestyle changes. From nutrition and exercise to stress management and spiritual well-being, and addresses issues culturally specific to black women like mental health, hair care and “Superwoman Schema”. Tiffany’s coaching covers every facet of a person’s life.

Embracing Diabetes Prevention

Diabetes prevention is a focus of Tiffany’s coaching practice. She understands the alarming statistics that highlight the prevalence of diabetes among black women and aims to address this issue head-on. Through education, personalized strategies, and ongoing support, Tiffany empowers her clients to take charge of their health and reduce their risk of diabetes by making sustainable changes to their lifestyle. Check out my post on How to manage diabetes naturally?

Christian Values and Wellness

Tiffany’s Christian faith plays a pivotal role in her coaching approach. She believes that true wellness encompasses not only physical health but also spiritual well-being. By integrating Christian principles into her coaching, Tiffany helps her clients cultivate resilience, inner strength, and a sense of purpose, enabling them to overcome challenges and achieve their goals. She shows up with a purpose and conviction to love others as she loves herself and be a light that leads people to Jesus.

The Wellness Coalition’s Impact

Tiffany’s association with Black Womens’ Health imperative, further amplifies her impact. As part of this organization, she is able to reach a wider audience and collaborate with like-minded professionals. The Black Womens’ Health imperative, commitment to community wellness aligns perfectly with Tiffany’s mission, allowing her to bring about meaningful change on a larger scale.

“Women Worth Knowing” Series

My interview with Tiffany is part of the “Women Worth Knowing” YouTube series, where we celebrate remarkable women making a difference. Tiffany’s story is a testament to the transformative power of wellness coaching and the positive influence it can have on individuals and communities. Through this series, I strive to share stories of empowerment, inspiration, and resilience and introduce you to black women in the Wellness industry that you should know.

Coaches for the Black Women Health Imperative can help you change your lifestyle

Tiffany Phillips stands as a shining example of a Diabetes Prevention Lifestyle Coach who is dedicated to helping black women lead sustainable lifestyles through wellness coaching. Her unwavering commitment, combined with her Christian values, creates a powerful synergy that has the potential to bring about lasting change. The “Women Worth Knowing” series proudly highlights her story as a beacon of hope and empowerment for all. To learn more about Tiffany’s journey and her transformative work, make sure to watch her interview in the series and subscribe to our channel. Together, we can embrace wellness, empower others, and create a ripple effect of positive change. If you are interested in working with Tiffany. Email her at [email protected].

Embracing Fitness in Your Forties: 10 tips to help you on your Health and Wellness journey

Entering your forties marks a significant phase of life, where your priorities, goals, and body start to shift. One of the most important aspects during this period is maintaining your physical health and fitness. The way you approach fitness in your forties might differ from your earlier years, but it’s equally if not more important. In this blog post, we’ll explore how fitness changes in your forties and provide valuable insights on how to stay healthy and active during this stage of life.

  1. Understanding the Changes: As you cross the threshold into your forties, your body undergoes various changes. Metabolism tends to slow down, muscle mass may decrease, and joint flexibility might decline. These physiological changes can result in weight gain, reduced energy levels, and a higher risk of injuries. Understanding these changes is crucial in tailoring your fitness routine to meet your body’s evolving needs. Check out my post on Understanding your hormones
  2. Prioritizing Strength Training: Strength training becomes increasingly important in your forties. Incorporating resistance exercises helps counteract the natural loss of muscle mass. Focus on compound movements like squats, deadlifts, and push-ups, which engage multiple muscle groups simultaneously. Gradually increase weights to challenge your muscles and maintain strength, thereby improving overall functional fitness. Check out my post on The Importance of strength training in your forties
  3. Cardiovascular Health: Cardiovascular health remains paramount as you age. Engaging in regular aerobic activities such as brisk walking, jogging, swimming, or cycling helps keep your heart and lungs in good shape. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardio each week, spread across multiple days. Have you seen my video on the difference between Cardio & Strength training?

4. Flexibility and Mobility: Maintaining flexibility and mobility is essential to prevent injuries and ensure daily comfort. Incorporate stretching exercises and practices like yoga or Pilates to enhance your range of motion and keep joints supple. These activities also aid in reducing muscle stiffness and relieving stress. Recently I shared about the importance of flexibility and stretching.

5.Balancing Hormones: Hormonal changes are a hallmark of this phase of life. Hormones such as estrogen and testosterone can influence energy levels, muscle mass, and body composition. Engaging in regular physical activity helps balance hormone levels, reducing the risk of weight gain and mood fluctuations.

6. Mind-Body Connection: Cultivating a strong mind-body connection becomes increasingly relevant in your forties. Practices such as meditation and mindfulness can help manage stress, improve focus, and enhance overall mental well-being. A healthy mind contributes to maintaining consistency in your fitness routine.

7. Nutrition and Hydration: Nutrition plays a pivotal role in your forties. Focus on a balanced diet rich in lean proteins, whole grains, fruits, and vegetables. Adequate hydration is equally vital for various bodily functions, so aim to drink plenty of water throughout the day. Nourishing wells is important here are some post to help you navigate your journey.

8. Adequate Recovery: Recovery becomes more important than ever in your forties. Allow your body ample time to recover between workouts to prevent burnout and injuries. Incorporate rest days, prioritize sleep, and consider practices like foam rolling or massage to aid muscle recovery. Rest is important for your well-being.

9. Regular Health Check-ups: As you age, regular health check-ups become a cornerstone of your fitness journey. Consult your healthcare provider before starting any new fitness regimen. They can provide personalized guidance based on your medical history and current health status. I recently interviewed a Doctor and she shared questions you should be asking your doctor in your forties.

10. Setting Realistic Goals: While maintaining a fit and healthy lifestyle is crucial, it’s essential to set realistic goals. Embrace the changes your body is going through and focus on achievable objectives. Whether it’s running a certain distance, mastering a new yoga pose, or simply staying active, celebrate your progress along the way. Here are some tips on setting goals to help you.

Fitness doesn’t end in your forties

Embracing fitness in your forties is all about adapting to the changes, setting new goals, and prioritizing overall health and well-being. By incorporating strength training, cardiovascular exercises, flexibility practices, and mindfulness, you can navigate this phase with grace and vitality. Remember, it’s never too late to invest in your health, and your forties can be a gateway to a fulfilling and active life ahead. I’d love to help you. Let’s chat!

Subscribe to my Blog

Get the latest posts delivered to your mailbox:

This site is protected by wp-copyrightpro.com