Category: Faith & Self Care

7 Ways to consistently stay motivated in your weightloss journey

Post author By De
Post date June 9, 2020
7 Comments on 7 Ways to consistently stay motivated in your weightloss journey

In a weightloss journey, motivation and consistency are one of the hardest things to maintain once I discovered how to stay motivated things changed consistently, and fitness is now a lifestyle.

Many tips will help you to become consistently motivated, but these are seven ways I feel helped me on my journey. I’m sharing seven ways to stay consistent.

The first tip to be consistently motivated: Remember your “Why?”, Often!

A way to mentally stay consistent is to remind yourself of your why and remind yourself often. Why did you start the goal? Was it to get a specific size. That only lasts for a moment, and then it falls by the wayside. Dig deep and find something that will get you up on those hard days. What’s motivating you to change your script and make a change. It prompted you to begin, which is probably the hardest part.

Be careful how you speak to yourself.

Another tip to help you stay motivated on your journey. Is how you speak to yourself. Be careful about how you talk to yourself because you’re listening.

Too often, we say what we believe we’re unable to do. Stop telling yourself that you can’t do something; you’re powerless. You don’t have time; you don’t have money. There are so many reasons why you can’t do so many things. You need to figure out what you can do, and you start telling yourself that you can.

“The tongue has the power of life and death, and those who love it will eat its fruit.” Proverbs 18:21

Stop feeling guilty and stop seeking perfection.

When people look at me they think, she does everything entirely. I remember being eight-five pounds heavier, scrolling watching other perfect people. But we all started as a beginner it took me over two years to achieve my goal. You’re never going to climb a mountain without mishaps. There will be slips, falls, and stumbles the entire process. Setbacks and progress, and even when you reach the top, you may trip up a little, and that is okay.

Stop feeling guilty about the things that you messed up and are already done. Stop worrying about what you did yesterday; it’s already happened. Just focus on what you’re doing today and what you can do for your next decision.

Perfection is overrated! To get you to where you want to go, you may have to stop getting caught up in perfection. There’s only one perfect person that walks this planet, and His name was Jesus, who knew we would never meet perfection without Him.

Prioritize Yourself

We prioritize what we feel is important; usually, our own personal care is last. I remember when I did not prioritize myself, and it affected everything that I did. When I began taking time to do devotions every day, being mindful of how I nourish my body and moving, that took the time that I had to make within my day to care for myself so that I could be my best. I had to sacrifice some of my habits and replace them with better habits. I had to combine some things within my day to make time, but ultimately. I had to prioritize what I felt was necessary.

Do you have 20-30 minutes a day to spare for yourself? You can prioritize your favorite television show. Making sure you don’t miss that can’t miss the appointment. You also prioritize your children’s time. They will get where they need to be when they need to be there even if its something as simple as a playdate. Put yourself on the schedule for 20 minutes a day and see what the difference is in how you show up in other areas of your life.

Find some good accountability.

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.

But pity anyone who falls and has no one to help them up.

Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.” Ecclesiastes 4:9-12

We were meant to live in the community so that we could hold each other accountable. Even as we walk different journeys together, we are to be there for each other. Whether it’s online or that person in your life that loves you unconditionally, find some accountability.

A right accountability partner loves you and can support you by letting you cry on their shoulder but, at the same time, pick you back up and tell you to get back out there and do it all over again. So pray and seek out the right accountability partner. If you are having a hard time finding one, I would love to hold you accountable in my Bible and Bootcamps program or on my FaithFueled Life App once you find that accountability person makes sure that you create boundaries for those who don’t qualify to join your support team.

Set Boundaries

There are people in your life that, despite how much they love you or you love them, they are not significant influences when it comes to living a healthier lifestyle. Those people need to create boundaries. They won’t understand why you’re changing your habits or the funny stuff that you may be eating, and that’s okay. Don’t let other people’s judgment affect your conviction to honor your temple. Just pray that your transformation is a motivation for them to live a healthier lifestyle. Protect your peace by finding other ways to love them that does not involve food. It may change the dynamics of your relationship for good.

If you set up proper boundaries, you think this would be a given, but sometimes we let other peoples’ opinions run rampant in our head. At least, I do. I sometimes care what I think others are going to consider or what other people don’t approve that I don’t try something that I might enjoy. For example, the Backlash when <LINK> tried the Keto Diet or Intermittent Fasting and found despite others’ opinions, those things work for my body. We are all different, so don’t let other people’s opinions dictate what you’re doing on your journey.

https://www.instagram.com/tv/CBM7zWkHXv-/?utm_source=ig_web_copy_link

Celebrate the small wins.

I think other than prayer; this is something that is probably the most effective to keep you consistently motivated. If you’re celebrating the small wins, you don’t have time to feel guilty. You’re okay with not reaching perfection because the small victory you achieved is a confirmation that you are making change. When you celebrate, people want to join you, especially those who are keeping you accountable. Those you may need to set boundaries with, and that will help lessen the interference of what others are saying. Celebrating the little victories like I chose water over soda. Or I wasn’t as winded taking the stairs. Or I decided protein and produce over artificial and processed. Focusing on the small victories keeps you inspiring to achieve more small victories.

If you’re going to try any of my tips, I will start by celebrating the small win that you are trying to make a change in your life. Don’t focus on the end goal. Take it day by day, moment by moment, and enjoy the process.

Which one of these trips are you going to try?

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Tags how to lose weight, how to stay consistent in exercise, how to stay motivated to exercise, weighot loss journey, workout motivation

Faith & Self Care

Self Care is Biblical

Today’s guest blogger is Michelle Hartgraves from Faith, Coffee and Miles. She is amazing wife, mother and fitness enthusiast with a heart for God. I am grateful for her contribution to FaithFueled Moms and her valued input on how we must take care of ourselves. Check out her thoughts:

Imagine what happens when you neglect to give your home the necessary attention it needs, soon it would be in total disarray, dishes piling up, mountains of laundry needing to be done, etc. Now think about what happens to your physical home (your body, your temple) when it is neglected or your attention is elsewhere; frustration, impatience, weight gain, health problems, spiritual emptiness, and depression are all factors that come into play.

Strengthening our bodies to nurture ourselves physically

Proverbs 31:17 “She girdeth her loins with strength, and strengtheneth her arms.”

Physical activity is great stress relief. Physical activity also reduces our risks for and complications of heart disease, stroke, high blood pressure, osteoporosis, Type 2 diabetes, and much more. When we work out, it sweats out our toxins, and helps us become stronger physically. Regular exercise strengthens our immune systems and can give us more energy to get our tasks done.

Proverbs 17:22 “A merry heart doeth good like a medicine: but a broken spirit drieth the bones.”

When we work out it raises our serotonin levels, which are feel good chemicals flooding your system. It can help us cope with stress, lowers our cortisol levels which can cause weight gain, and gets our mind off what is troubling us at the moment. As if there wasn’t enough stress in life, I have a preteen and a teen so running or working out is my sanity saver. It helps me refocus and re-evaluate. Did you know that when we exercise, we build muscle and stamina, but we also release a protein called BDNF (Brain-Derived Neurotrophic Factor) which also helps boost the feeling of happiness and effects memory. We feel not only physically stronger but mentally stronger. We have more energy to be in the moment and enjoy our kids, to enjoy daily life and feel better about ourselves.

Nurturing our minds and well-being

Mark 6:31 “And he said unto them, Come ye yourselves apart into a desert place, and rest a while…”

The Bible speaks about rest several time, beginning with the creation week. The Ten Commandments made resting on the Sabbath a requirement of the Law. Even Jesus rested in his ministry. God desires rest for us because it does not come naturally to us.

Sleep/Rest it plays a part with rebalancing hormone function. Sleep influences our body’s hormone response and insulin sensitivity and is necessary to heal and detox. It helps restore the Nervous system, manage stress, is good for our immune system and adrenal glands, and even lowers cortisol levels. Some things you can do to improve sleep is to sleep in a completely dark room, follow a regular routine for meals and sleep, and include relaxing herbal teas in your nighttime routine. Try to limit starches at bed time and aim for at least 7 hours if you can, or allow yourself to take a nap if you need it. Most importantly of all, listen to your body.

There are several things you can do to give your mind a break. Make time for your self by going for a leisurely walk solo, read a book you have been meaning to read for a while, or fill the tub with Epsom salts or bubble bath. Do what makes you feel rested and rejuvenated. For the Christian, the ultimate rest is found in Christ. He invites all who are “weary and burdened” to come to Him and cast our cares on Him (Matthew 11:28; 1 Peter 5:7). It is only in Him that we can find complete rest—from the cares of the world, from the burdens that weigh us down. Journal or write down reassuring Bible verses to memorize or look back on during times of stress or when you feel discouraged.

You are just as important as all of the things and people you constantly give your energy, love, and time to. Give yourself the gift of you – the gift of making self-care a priority, to take care of your overall well-being. After all, how much more of an impact can we make in other’s lives, in our home, and in the world for God if we have the stamina and energy to do it. We can better take care of others if we take care of ourselves.

3 John 1:2 “Beloved, I wish above all things that thou mayest prosper and be in health, even as thy soul prospereth.”

Do you believe self care is important? Do you practice self care?

Meet Michelle

I am a Pastor’s wive, mother of three, Navy Veteran, Certified Health Coach, blogger and avid runner. Running is my sanity saver and I am fueled by God’s word and coffee!

http://faithcoffeemiles.blogspot.com/

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Faith & Self Care Fitness

My Favorite Workout Apps and Online Programs

Post author By De
Post date April 3, 2020
6 Comments on My Favorite Workout Apps and Online Programs

Here are some Online Fitness Programs and Workout Apps that I recommend to help you spiritually, mentally, and physically on your journey while you are quarantined.

Check out my blog post on Home Strength Training with Pantry Items

Within a day, your gym experience became a home gym experience, and many apps are being offered at the moment. The fitness industry is probably aware more so than the consumer of the positive benefits of movement while being quarantined. Having a way to move your body with limited space and equipment is a great resource to get through the days. There are so many apps out there, but I wanted to recommend some that I think will help you begin your journey or maintain your journey to a healthy lifestyle. It’s not about the pounds that you put on while being stuck in the house. It’s about leaving spiritually, mentally, and physically better than when you began.

You have no excuses with Online Programs and Workout Apps

You can no longer use the reason that you don’t have enough time. There is an infinite amount of time to these endless days and short weeks. I find myself being very productive, especially when I move midday. It’s that energy I need and time I need to kill to get me through the rest of these long days in self-quarantine. So, I’ve narrowed it down to apps that I use and love anytime but are especially useful now.

Free Access to FaithFit Project Workout App

FaithFit Project is an audio devotion fitness app. This is my cardio go-to! When I am running on the treadmill, outside, stair climbing, this app gives me motivation and inspiration. What makes this app different than other apps is it is audio devotions. You can choose mode where the instruct you through the workout. Using Scripture references, and devotion or you go it alone and just have the Word in your ear. Its a really powerful app that you should try. You can find it in the Google Play Store and Apple Store. Download it today and give it a try! Share the app with your friends on social media!

Oxygen Magazine Online Fitness Program

I have joined the #OxygenCares Movement as an Oxygen Elite Ambassador, and Oxygen Magazine is offering FREE access to its Fast-Track Fitness online program. This 28-day program created by Chady Dunmore implements a quick, effective workout using minimal equipment — perfect for doing at home. So, even if your gym doors are temporarily closed, you can still get in a solid workout and maintain your gains! Use the code BEWELL at checkout to get free access for 60 days. This offer ends 5/15/2020.

FaithFueled Life App 7- Day Access to Monthly Membership Program

My fitness app is great for all fitness levels and a way to keep moving. FaithFueled Life apps have multiple ways for you to move. Bible and Bootcamps 6 week program, Sugar and Detox 21 Day Program, Monthly Workout Programs, and Virtual training directly through me. Workouts vary from or seven-minute total core burnouts to full-body exercises you can do in your home or gym. Now I am offering a free one week trial with code STAYWELL. (Students, teachers, and health care professionals can receive a free trial through July 1.) Choose your workout from five-minute HIIT routines to 45 minutes of strength or bodyweight training. After the trial, the FaithFueled Life app costs $19.99 per month or $16.67 per month for the year. Learn more about Virtual Training and Classes you can take with me here.

My Fitness Pal is an excellent Workout App for Accountability

This is a great way to stay accountable for mindless eating. Set your food budget the night before by putting the things you plan to eat. Then if you plan on adding to the budget, ask yourself, why? Before you make that poor food choice. While we are shut-in, we need to nourish our body to keep it healthy. I plan on taking the time to make improvements in my lifestyle. I hope you would join me and lets’ be friends. Lack of accountability is where people fail. It’s also nice to connect during times like these, and I encourage that you reach out to people and see how they are doing.

Spotify is a great Workout App for Inspiration and Motivation

We have been playing a lot of music which equals dancing, which is movement. It also helps lifts your spirits. Dance parties are something I used to do when the girls were little. Since being quarantined, we have been playing Just Dance or just turning on some music and dancing. Its been fun and a great stress reliever. I also like to listen to music when I workout. It’s actually the only requirement. Here’s the playlist I have been Running and LIfting on Spotify. You can also follow me on Spotify and grab all my playlist. I also co-host a Fit Black Queens Podcast, which is excellent for cardio sessions or just to listen. We share the brown girl perspective of fitness, health, and wellness. I think we’re pretty funny, but you should listen for yourself.

HIIT Interval Timer is an excellent Workout App for Efficiency

I use this timer for my group classes and my own personal workouts. I like it personally because it works with your existing music. Timers make it easier to do the exercises than counting reps. You can also focus on the move more if you don’t have to remember what number you’re on, and it keeps you on task moving from exercise to exercise. Download this really easy to use HIIT Timer!

Whatever you use or how you choose to move. Just don’t make movement an option. Taking care of your health, praying for others, and supporting how and when we can is the only way we’re going to get through this together. I would love to help you on your journey or just connect.

What new ways have you found to move since being quarantined?

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30 Days Plank Challenge of Praise

Post author By De
Post date March 31, 2020
No Comments on 30 Days Plank Challenge of Praise

Declaring Gratitude

Call me crazy, but I think we need a 30-day plank challenge? I have so much to be grateful for at the moment! It depends on how I look at things. Counting my blessings can add up quickly. This month I want to focus on the good and not the bad. What I have instead of what I want and see how that changes the perspective of being at home for the next 30 days. So, would you join me in Praise and gratitude for a 30-day plank challenge? This isn’t your ordinary 30-day plank challenge. It’s a Biblical one; I want to meditate on a different verse in the Bible that expresses gratitude for 60 seconds a day. I will be sharing my 60 seconds somehow some way, so follow me on Instagram, Facebook, and Twitter. I would love to share your gratitude, so TAG ME @Faithfueledmom on all three platforms and hashtag #plankful. I’ll be following and cheering for you. The year 2020 has been challenging, and some days are harder to express gratitude than others. Let’s be intentional and shout His Praise. Are you in?

The last month has been emotionally draining and hard. I’m not going to lie. This girl’s mental strength has wavered a few days. Anxiety has crept in on occasion because I’ve been allowing myself to rely on myself. Old habits die hard. Many people are struggling with their faith and mental health, but I have learned many things throughout the seasons.

Now more than ever, we must praise and be grateful.

Rejoice Always 1 Thessalonians 5:16

This is one of the shortest commands in the Bible because it is a command by God, which means it is achievable. So, it’s a win-win situation in my eyes. We can always rejoice no matter what the circumstances. Let’s do it?!

Bad Habits Die Hard

When I run on my own, I grow weary. I KNOW better and know that relying on my strength, know-how, and provision will last for a moment. God has shown me some amazing things in my life when I give them to Him! Notably, through this pandemic. God has shown up in my family’s lives more significant than ever before, so I know that God is still good.

I also have too much going on; Way too much and when your “still” (whether intended or forced by global pandemic) time to catch up with God makes brings a new perspective.

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To say God hadn’t warned me would also be a lie. I knew what I was doing it as I am very capable of saying, “No.” When God would say, “slow down.” I’d say, “okay, just after this one thing.”

When God said, “Ask me?” I’d say, “Sure, but let me see if this works first,” and here I am ending the first quarter of 2020 forced to be still and to come to Him. Spent, warn, lost, and like the knucklehead I can be, finally listening.

Different Reaction

This time it’s different. I am no longer like, “Why, Lord?” I have yet to say that, but before that would have been my first go-to. Although, I fell back into old habits. One thing that has changed is my strength in the Lord. I am lost, but I am lost in the right direction. I know the burden is too high, so I know I must give it to God. Even though I was disobedient, God did not turn His back on me but persistently reminded me to lean on Him. I also am now fully aware and have experienced an unconditionally loving Father who will never leave nor forsake me. I can turn to Him anytime and seek His grace, mercy, love, and guidance. I will continue to grow. God will continue to prune me.

Sinner saved by grace

I felt led to share because I am not a perfect Christian. I am one of those who knows that my sinful nature will always take over my second nature to be obedient to God. I struggle with physical, spiritual, and mental disciplines and aspire to be a Light for Him. So, if my transparency leads someone to His kingdom, it’s the least I can do. Plus, I am not a fan of the idea of perfection. It’s way too hard to live up also. There was only one perfect person to walk in this world. So here I am.

“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

I feel sharing that I too struggle with my faith walk. I think it’s great to see the highlight reel of life. To see how good it could be, but let’s not forget and live in reality. We all struggle; that’s why we need God, and we are also supposed to hold each other accountable.

“Brethren, even if anyone is caught in any trespass, you who are spiritual, restore such a one in a spirit of gentleness; each one looking to yourself, so that you too will not be tempted. Bear one another’s burdens, and thereby fulfill the law of Christ.” Galatians 6:1-2 NASB

You can’t hold someone accountable if they don’t tell you. It’s also an opportunity to help someone else grow or relate. The facade of perfection has to stop. Because what are we genuinely seeking? Unless it’s to be more like Jesus, it is all in vain.

30-Day Plank Challenge

So, I am giving all the things to Jesus this second quarter and seeing where that takes me. At least hoping it gets me through the next month of self-quarantine, social distancing, or whatever you want to call it. I am going to give it my best try. I’ve done it in the past, and He has always surpassed my expectations or anything that I could have done on my own.

“Come to me, all you who are weary and burdened, and I will give you rest. Matt 11:28

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30-Days Thanks Challenge

I am also doing a Challenge in April! I am beginning Easter Sunday and through the entire month of April!

Each day I will be planking for 60 seconds and saying, “Thank you, God!” For the little and the big things. Each day while planking, I will be reciting or meditating Scripture!

I want to invite you to join me? There is nothing to gain but a grateful perspective. Connecting with each other online in a time when we can’t connect in person. Encouraging each other through Praise and planks. We did a plank “talk” challenge in Bibles and Bootcamps. Most of the women chose to meditate and recite their favorite ScriptureScripture. All were shocked at how much longer they held the plank with ScriptureScripture. We call them “Power Verse” in #BibleAndBootcamps

One day I was thinking about how amazing it would be to see women expressing gratitude to God; then, planking came to mind-not because it rhymes with Thanks. I just thought of my Beauties and how powerful it would be to see people praising God and thanking Him while planking.

Will you join me in the 30-Day Plank Challenge?

Join my Facebook Group. I will be going LIVE daily with my plank challenge, and hopefully, you will join me. Even if you do it privately on your own, I have some verses for you to use in your meditation. If you do want to join me merely post on whatever Social Media platform you like (I will be on Facebook, Instagram, and Twitter) and use and follow the hashtag #PraisePlank, I will be watching and praising with you!! Also, TAG me in your stories, and I will share your Praise. I can’t wait to spend the month Praising God for His goodness!!

Can you be grateful even with a little bit?

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Faith & Self Care

God is still good.

This has been a whirlwind experience for the last few weeks. Something we could relate to things we read in history classes or experiences our older family members have told us. Now its something that one day we will recount for ourselves. This is week 3 for me of being self-quarantined and yesterday I think my anxiety began to get the best of me. Then I was reminded as soon as woke up this morning that God is still good. No matter what the circumstances look like He is faithful and answers prayers. “From the big to the small He listens to them all” and He answers them in His own way.

The Power of Prayer

A little over a week ago, I received a message that a dear friend of mine was in a medically induced coma from complications from the COVID 19. I immediately began praying for this woman of worship to be spared and to use this for HIs glory. She sings praise and worship at our Church. My friend is the bubbliest, kind-hearted, transparent and cheerful woman. I look forward to her pinch and greeting every Sunday as she exits the stage from singing worship and praise. God is still good. Despite the intubation, COVID 19. My friend is well. My prayers were answered. I spoke to her today and she shared with me her call to share her testimony. God is still good.

Let them shout for joy and rejoice, who favor my vindication; And let them say continually, “The LORD be magnified, Who delights in the prosperity of His servant. Psalm 35:27

I was an Unbeliever

For some, it may be hard to believe in God, or believe that He is still good when you are looking at your current circumstances. When you’re counting your blessings it’s a different vision. When you’re seeing that someone is working for your good on the things that you can’t control. That someone our God wants more for you than you can even imagine. For many years I intentionally did not know the Lord. I had no interest in hearing about Him and I lived life on my terms. Until I couldn’t run it on my own any longer. Through my circumstances, I turned to Jesus and I haven’t turned back. I’ve misstepped, fallen from grace way too many times but I know there is an unconditional Iove I get with Jesus.

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My Faith has changed me

Beats the conditions that people place on you daily. There is no grace for missteps, there is no forgiveness for falls from grace. The judgment that I thought God was placing on me was the torment that the world has shown me. I still have a hard time trusting people but I place all my trust in Jesus. Even if life doesn’t reflect what I want to see at the moment. Just like my weight loss journey I have been on both sides fat and fit. In my faith journey, I have traveled both rides unfaithful and faithful. And I can tell you that life without the hope in Jesus is a struggle and dark place. Every day our world is changing but I know it is my faith that believes this is all for my good. That we will come out better than we started and yep, God is still good.

Coping with Mental Health

I can’t imagine mentally where I would be if I didn’t have the peace and comfort I have in my faith. That I know despite what I see today that God is still good, He is always acting on my behalf and when this is all said and done His glory will be shown. My only hope that during this time of darkness, disparity, anxiety, and angst that I can be a Light leading to Him. So, I hope that this message comes to you to encourage you. Since my renewed faith I still have moments of worry but the more I pray the less I worry. Anxiety is worrying about things you can’t control and COVID-19 is uncontrollable. That is why it has led to daily changes in procedure, protocol, and our lifestyles. If everything keeps changing anxiety ensues. That’s why I think I find so much peace in my faith it remains, unwavering, and unchanging. Something foundational or solid to hold on during times of uncertainty.

Be Still and Catch Up

We have no idea what tomorrow brings but remember God is still good. If you do not know God. He doesn’t care who you are? What you’ve done? He already knows everything about you. Despite all that you see is wrong, regardless of our brokenness, wrongful deeds, awful thoughts. Jesus died for you even knowing that there will be some who will never accept Him. Now more than ever if you have no hope, maybe get to know Jesus a little more. If it’s been a while, like I was, He’s been waiting to catch up. If you always believed and followed now more than ever we need you, Sis, to pray for our world, pray for our leaders and pray for our lost.

Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.” Deuturonomy 31:6

How I am helping during COVID-19

We are called to be a Light when it’s dark. It’s time to rise up soldiers! I pray during this time that you be well and be still. During these times if you feel that you cannot help because you have to stay inside know that there is power in prayer. This is also a great time to work on our first ministries, our families. I’m going to be hanging with my peeps which I am blessed to enjoy their company. Let’s strengthen our bonds, hide the word in our children’s heart and restore the balance of work and play. Let’s love on one another, and cling to God for provision. We can come out of this stronger with God who gives us our strength.