workout tagged posts

Workout Safety: The Importance of Warm Up and Cool Down

I never realized knew the difference and the benefits of a warm up and cooled down until I began school. All of my fitness has been Beach Body or Online Trainers. Unfortunately, I was never encouraged to do a Warm-Up or Cool Down nor do they usually program them in. That is why so many people are getting injured working out at home.

Just because you don’t have a treadmill at home doesn’t mean you shouldn’t warm-up. Despite if your workout has a warm-up programmed in I would encourage you to Warm-Up and Cool Down on your own. Unfortunately, a lot of online trainers are either not certified at all, expired certification or no continuing credits. It is critical that you do your due diligience when working with one and check their credentials for your personal safety...

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5 Habits Mom’s do to derail progress


I made a delicious, nutritious, and fat loss friendly meal for breakfast. Nothing extravagant Apple Chai (Sugar Free) Oatmeal and Hard boiled Eggs.  Something very simple after an intense workout. Ate my serving, that was measured out and a perfect portion, then I did the unthinkable. A habit that I have had since my lil diva’s started eating table food. I am usually mindful but you know how things go, sometimes you slip back into old habits. So, what did I do that is so heinous? As I am clearing the table, I…..yes, I did it. I scarfed down the leftover food from my littlest diva’s plate. (The horror-insert scared emoji here) I went from being completely satisfied with my meal, portion, and calories being in a healthy range...

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Honor Your Temple Prayer Challenge Day 16

Today’s Prayer: Help us not to compare ourselves to others. 

It is very clear in the Bible that we should not be comparing ourselves to others but to be focused on Christ.  Paul clearly questions and states to the Galatians,

Galatians 1:10 For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.

 I have a tendency to do this with everything. I like to think its the competitive nature in me but it is my own insecurities. We should be focused on our journey and the direction that we are going and fixing our eyes on Christ. That comparison isn’t an option because we are focused on our won goal.  I hate rubber necking when your driving...
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Honor Your Temple Prayer Challenge Day 13

Day 13

Today’s Prayer: Help me to have only an appetite and love for the food God prefers me to eat.

Genesis 9:3 Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.

We all have our vices, weakness when it comes to food and the food that we (Americans’) have to eat has been tainted from its origins as God created and intended it to be. It is to provide us nourishment and fuel our body so that it may function at optimal performance. This is no longer the case, and some of the things that we consume can be abusive to our bodies or cause it not to function well. In today’s prayer, let us turn to God to guide us on what we should and shouldn’t eat...

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Getting My Functional Exercise


Functional Exercise

Functional exercises are performed every day in our workouts but have you considered doing a Functional Exercise workout to your weekly routine. As of recently this primary type of activity has not only caught my attention but is now I include it daily in my exercise.  It only takes me less than 20 minutes, and I am feeling the difference a month later.

What is Functional Exercise?

The point of the Functional exercise is to train your muscles to perform the everyday task safely and productively. Huh? Isn’t that the whole point of the exercise. Well yes, but functional training is more specific than that.  Functional exercises teach your muscles to work together and get them ready for your day to day tasks...

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Honor Your Temple Prayer Challenge Day 12

Day 12

Today’s Prayer: Give me healthy alternatives to deal with stress.

I have come a long way in my stress management. I have quit smoking, nail biting, obsessive compulsive cleaning and now my newest addiction sugar. I have overcome the battle of the “Sugar Demon” which is just as hard as any other addiction. Not sure if you know that the addiction to sugar addiction can be as addictive as cocaine. An actual chemical addiction anything in excess is harmful to our temple our body that you have to detox.

Stress also cause hormonal changes and imbalances that cause adverse effects on our body. There has to be a better way to deal than putting things in our bodies to harm it or doing things that we shouldn’t. We always have God, the conqueror of the impossible and the healers of all...

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Honor Your Temple Prayer Challenge Day 10

Day 10

Today’s Prayer: Help us to overcome obstacles to get healthy.

Sometimes we have physical obstacles; sometimes they could be emotional and others they are self-made keeping us from honoring our temple; whether it is through nutrition or physical activity. We always have a God that is greater and can do the impossible. (Although sometimes it’s not the impossible that is the problem.)

I know that I have hit road blocks in lots of different areas business, personal, financial but to me, the most frustrating can be to health and weight loss. Plateaus, stagnant, it’s hard to deal. You have been doing something has worked and then screech a stand still halt. This has been the last two months for me...

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Honor Your Temple Prayer Challenge Day 9

Day 9

Today’s Prayer: Help me to focus on my inward heart.

Is it me or are you easily distracted by the shiny objects? Or can you tell other people what they need to work on but when it comes to yourself you are lost searching? Today’s prayer is my prayer often; I need to God’s guidance on my inward heart. I need Him to help me not focus on what is around me because I am using it to distract me from what’s going on. Then I realized by avoiding what is going on with me I am avoiding what God is telling me or guiding me to.

1 Peter 3:4 Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight.

When you are focused on weight loss, you typically focus on the outside...

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Honor Your Temple Prayer Challenge Day 8

Day 8

Today’s Prayer: Help me to give myself permission to rest without guilt.

Mark 6:31 And he said to them, “Come away by yourselves to a desolate place and rest a while.” For many were coming and going, and they had no leisure even to eat. 

It seems silly that you need to pray to give yourself permission. Mom’s and women are nurturing creatures, often going without for other. Never taking the time to put them first and make themselves a priority. We can go on very few hours of sleep, being the mother of a newborn will be our first experiences of and test of our will. The problem is the sleep and rest are vital to us functioning properly. Overexerting yourself does not benefit anyone in the long run.

Even in the creation of the world, God rested. There have been studies showing ...

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Honor Your Temple Prayer Challenge Day 7

 Day 7

Today’s Prayer: Help me to focus on today and not the end results.

When I started this weight loss journey I had a goal in mind. A size, a look, a feeling, I had a destination to where I wanted to be. As I took each step towards that destination some days I felt like, “Yes, I will get there,” and then others I thought, “Oh no, it is way to far, I will never get there or it’s going to take me forever to get there.” That is not for us to worry about.

Matthew 6:34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

We need to be present here and now. Giving all of our energy and focus on today...

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