1. Natural Beauty - Olive Oil & Green Tea
Extra virgin olive oil for a healthy skin complexion has always been well known as a natural beauty remedy. I recently started using it when I read that many beautiful women have used extra virgin olive oil to have great skin. When massaged gently into your face, it will helps improve your skin’s elasticity. It's an excellent skin moisturizer and it helps stimulate cell repair for firmer and smoother skin. It also protects you from the the sun. It penetrates deep into the skin on your face, providing moisture and creating a shield to protect your skin, keeping it smooth and healthy. Olive oil contains three major antioxidants: vitamin E, polyphenols, and phytosterols. Antioxidants, when topically applied, can help protect the skin from premature skin aging. Vitamin E partly accounts for the anti-aging benefits because it helps restore skin smoothness when used regularly on your skin.
It also has other great health benefits too, so I like to use non-GMO all natural organic extra virgin olive oil in salads too. I hope that instead of fading with the passage of time, although I am aging just like everyone else, I will try to be radiant and healthy, by shining the light of Jesus Christ in my life daily. I hope to grow old slowly and gracefully, by the grace of God.
I like to drink green tea as anti-oxidant. I like to put fresh mint leaves in it from the garden. I drink it hot and cold. I use cold green tea on my face as an astringent. I pour some in a washcloth to gently wipe away dirt and close my pores. It feels really refreshing after a workout.
PSALM 139:14 “I praise you because I am fearfully and wonderfully made
2. Eating Healthy
I have been a Vegetarian for 5 years now. I am a vegetarian because I believe it is one of the healthiest ways to eat. I know that organic plant foods are loaded with nutrients that protect our health. According to the Academy of Nutrition and Dietetics, an evidence based review showed that a vegetarian diet is associated with a lower risk of death from ischemic heart disease.
A balanced diet offers our body plenty of nutrients from plants that can help your body stay healthy. Natural un-processed foods are loaded with antioxidants which are the most important key to help slow down the aging process. I have read many books about it and both Dr. Dean Ornish and Dr. Don Colbert say that it can reduce the risk of serious mental and physical health problems by preventing heart disease and strokes.
We have a back yard garden and most of my family follows the Mediterranean diet. The Health benefits of a Mediterranean diet consists of large quantities of fresh fruits and vegetables, nuts, fish, olive oil and physical activity. I feed my family the Mediterranean diet and we are trying to eat slower, while spending time together at the table as a family. I made this a tradition with my kids growing up too. Of course we always ask God to bless our food and give thanks for all our blessings.
3. Nature Walks
I love walking in Nature and even though I know I need to, I haven't always made time for hard core sweaty exercises. I love walking with family for short after dinner walks. My personal goal is to walk one hour daily in nature every morning. Taking a daily walk could lead to better cardiovascular health, reduced stress, improved mood and self-esteem. It helps us reach a healthy weight, strengthen our bones, and boosts our brains creative thinking. Walking in nature makes us feel happier and relaxed. Walking helps shape and tone our legs, butt, slims our waist, and helps us sleep better. It makes me feel younger because walking is an anti-aging exercise. We're all getting older, but we all want to feel better as we age. Walking actually gives us a younger DNA. According to research as much as nine years younger. Nature like plants, trees, water and sunlight can absorb negative energy. When we pray and praise the Lord on our nature walks it gives us positive energy. Perhaps we feel calmer around nature simply because it's part of God's living world. We recognize God created all things. When we take a walk by a quiet lakeside, the beach or a quiet path, we should notice the beauty all around us and feel the tension and stress being lifted by God's natural beauty, which helps relieve stress. Brisk walking boosts endorphins that improve our mood and lower our stress. These good mood hormones decrease depression. Walking gives us more energy, which also improves our positive feelings. Walking through greenery can put the brain into a calm state, allowing us to pay attention to the world around us, while creating the calmness needed for reflection with God. It’s in this calm, quiet reflection where our creativity is at it's best.
We are exercising and praising the Lord for our healing, health and blessings. Acts 1:8 But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”
More than anything I pray for health and endurance to serve God better. Our greatest purpose is serving God and loving Him with all our heart, soul and mind.
Praisercise is prayer and exercise. I enjoy praying while I exercise because it is also a great time to get closer to God about what is going on in my life. When my body releases endorphins I think of the power of God's love through Jesus Christ when He died and rose from the dead to save me from my sins. Yes, I think about the power of the blood. I combine the body and the spirit to increase my overall health. Praisercise is a fun way to have prayer time with your physical workout. I usually start with stretching, then I go for a walk. I like to do cardio and repeat scripture and I am now starting to add weights to my work out routine too. I just get connected with the energy of God's word and sometimes just dance with joy. I hope you begin today to strive for a better, healthier you. Love, Shine
Daily exercise is really good for us and it helps us feel our best. Exercise can make us happier, increase our energy, decrease disease, help our brain health and memory, help us sleep better, reduce pain, increase our libido, make our skin glow, strengthen our muscles and bones and help us lose weight. WE SHOULD ALWAYS STRETCH BEFORE AND AFTER OUR WORKOUTS TO WARM US UP AND COOL US DOWN.
Let's start each day by seeking God first.
Here are 11 exercises we can do to get into good shape and be healthy and fit. You can customize them into your own routine and regular workout after it's approved of by you Dr. Be sure to seek advice from your Dr. before beginning any new exercise routine. These are simple but powerful exercises. They can help us stay in shape for the rest of our life. We can do this exercise routine two to five times a week. We should see improvements in our muscular structure, our strength, our endurance, and also see improved balance in about a month.
When we look and feel better,
we will shine brighter for Jesus.
I like to begin with prayer
and praisercise to the song,
"I Call Out Your Name" from the CD YOU TAUGHT ME HOW TO LOVE
"Dear Lord, Her my prayer
I know your're there
Take all my burdens and my despair......"
(c) Melody Dawn Records
Let's Give God all our love,
from inside and out
and from head to toe.
I like to stretch to the song,
"You Taught Me How To Love" from the CD
YOU TAUGHT ME HOW TO LOVE
"You give me hope
You brought me truth
You've shown me dedication
I'm learning to be strong in every situation"
(C) Melody Dawn Records
Oh Lord you watch over me
You carry me through
You are by my side
You lead the way
You never let me down
You are always there
Your love is overflowing
Your mercy is endless
Your grace is sufficient
You give me hope
You comfort me
Your love is everlasting
I love you!!!
Jesus wants us to come to Him.
Let's bring all of our burdens to Jesus.
Challenging our balance is an essential part of a healthy well-rounded regular exercise routine. Lunges will help us to be more balanced. This exercise will help promote functional movement, while also increasing our strength in our legs and also our gluteal muscles.
Let's try to do 10 reps x 3 sets.
God will strengthen us and help us.
Squats increase our lower body and core strength, as well as our flexibility in our lower back and hips. Because squats engage some of the largest muscles in the body, they also burn a lot of calories.
Let's try to do 20 reps x 3 sets
We need to be consistent.
We should pray everyday
and take care of our health everyday.
3. Standing Overhead Dumbbell Press
This is a compound exercise that utilizes multiple joints and muscles. It's perfect because it works several parts of our body at once. A standing overhead press strengthens our shoulders, and also our upper back and inner core muscles.
Equipment: 1 to 10-pound dumbbells
Let's try to do 12 reps x 3 sets
God is always with us wherever we go.
God will not forsake us.
4. Single Leg Dumbbell Lift
This is an exercise that challenges our balance. The single leg dead lifts require stability and leg strength. Use a 1 to 10 pound dumbbell to complete this move, that's recommended by your Dr.
Equipment: 1 to 10 pound dumbbell
Let's try to do 10 to 12 reps on each side
I like to workout to the song,
"Don't Wanna Sit Around No More" from the CD YOU TAUGHT ME HOW TO LOVE
(C) Melody Dawn Records
Don't worry or fear, because
God is the source of strength and peace. Find your strength in Him.
With God we can always
look forward to wonderful things,
because God gives us hope!
5. Dumbbell Rows
Dumbbell rows strengthen multiple muscles in your upper body. Choose a moderate-weight dumbbell and be sure to squeeze at the top of the movement.
Equipment: 1 to 10 pound dumbbells
Ask your Dr. what weight is best for you.
Let's try to do 10 reps x 3 sets on each side
Praisercise is praise and exercise. Praise Exercise Fitness Health. Ask for self-control and self discipline. We should ask God to keep us strong. We should ask God the desires of our hearts.
2 TIMOTHY 1:7 For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.
6. Squat Thrusts
This exercise is a whole body movement that helps to improve cardiovascular endurance and muscle strength.
We'll start by standing upright with our feet shoulder width apart and our arms down at our sides.
With our hands out in front of our body, we'll start to squat down. When our hands reach the ground, we'll pop our legs straight back into a push up position.
Then we'll do a push up.
Then we'll come back up to the starting push up position and jump our feet up to our palms by hinging at the waist. We'll try to get our feet as close to our hands as we can get, landing them outside our hands if necessary.
Then we'll stand up straight, bringing our arms above our head and jump. This is one rep.
Let's try to do 10 reps x 3 sets.
EPHESIANS 2:10 For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.
We can do all things through Christ who gives us strength. Jesus is the way,
He gives us everything we need.
7. Side Leg Lifts
A healthy body requires a strong center core as the foundation. Focus on the mind muscle connection and controlled movements to make sure you’re completing this move effectively.
Let's try to do 10 to 15 reps x 3 sets on one side, then switch to the other side.
Where do we find strength?
In the Lord our God.
A push up is an exercise performed in a prone position by raising and lowering the body using the arms. Even though they're basic, they are always hard. However, if we give some extra effort we will get tremendous strength rewards.
8. Push Ups
Let's try to do as many reps as possible. When it's difficult to have good form, we can always just drop down on our knees. We can still get many of the benefits from this modified push up while building strength, or we can do it standing by pushing our body away from the wall.
A Happy heart is a healthy heart. Believe and receive God's love. His love will flow over in abundance. His love is everlasting.
9. Bridge Plank
The exercise is a very effective way to work our entire full body posture, which is very good for you. The Bridge Plank will make your gluteal muscle firmer.
Let's try to do 10 to 12 reps x 3 sets.
God knows our needs and when He heals us it brings glory to Him. Give God all the glory for His healing mercy and grace!
10. Sit Ups
Sit Ups are an effective way to improve our abdominal muscles. If you have lower back problems, stick with a crunch, which requires just your upper back and shoulders to lift off the ground. always discuss this with your Dr. especially when starting a new exercise routine or if you have limited physical abilities that may cause pain. If you experience pain, then stop to keep you from injuries.
Let's try to do 15 reps x 3 sets.
It's always fun to sing praise songs and do jumping jacks.
11. Jumping Jacks
This is a great Cardio vascular challenge
we all did these as kids growing up.
MAKE SURE YOU DISCUSS
YOUR EXERCISE PROGRAM WITH YOUR DR.
WE SHOULD ALWAYS STRETCH
BEFORE AND AFTER OUR WORKOUTS
When we're ready, we can improve our workout by:
I want you to know that God will help you and reward your fitness efforts, if they are done in His service and not out of vanity or selfishness. Put your trust in God,
Let the Holy Spirit be your guide.
Dear Lord, You created everything in the universe. You have carefully watched over us all of our life. We praise you for the magnificent body that you have given us Lord, I ask that you would bring us the wisdom, motivation, and ability to be happy, to be healthy, to be consistent and be our best. Help us to have the discipline to do lunges, sit ups, push ups, go for walks, go swimming, ride bikes and lift weights for the glory of God! We declare that we will strive to have zest and zeal daily about keeping our body healthy and fit to serve you better. We will rise up and Shine! Shine!! Shine!!! and say, "I will have a strong body, that is healthy and ready to serve you Lord everyday." Thank you for our health and hearing our prayers for our children, family and friends. Amen!
IT'S ALSO IMPORTANT THAT WE KNOW HOW TO CHECK OUR PULSE.
The American Heart Association states the
normal resting adult human heart rate is 60–100 bpm.
How do you measure your exercise heart rate?
Hold a finger gently over the carotid artery in your neck or the radial artery on the underside of your wrist (on the thumb side); count the beats in 15 seconds and multiply that number by 4 to get the beats per minute. Don’t stop exercising while you do this, since your pulse will drop right away. Or you can use a heart rate monitor. Once you learn how it feels to work out at your target heart rate, you should be able to estimate your heart rate just by focusing on how you feel—by paying attention to how hard you are breathing, how much you are sweating, and how hard your heart is pumping. This “rate of perceived exertion” is a fairly accurate measure of how strenuously you are working out.
Or you can use the “talk test”: if you can just engage in conversation, your exercise intensity is about right.