Nutrition Challenge #3: Habitual eating-What will you sacrifice?

Nutrition Challenge #3:  Sacrifice and don’t eat one unhealthy food item that you would normally have today.

Most of us are creatures of habit.  We like to get into routines because they are safe and comfortable.  We know what to expect.  We perceive to have a certain measure of control over our lives.  Unfortunately, sometimes instead of us being in control, it is actually the routine that is in control.  Our bodies develop certain cravings based upon the habitual nature of our eating.  “I must have that second cup of coffee at 10am.”  “I always have a bowl of ice cream after dinner.”  And often these nutritional habits result in unnecessary calorie intake that, over time, will lead to weight gain.  If this is something you struggle with, it is time to start assuming control.  Take a simple step and purposefully choose not to eat something unhealthy that you normally would have eaten.  Realizing that you can live without it is a great first step to actually living without it.


Nutrition Challenge #2: Potato Chips vs. Apple

Nutrition Challenge #2: Substitute an apple for that bag of potato chips.

When it comes time to grab that snack, and the rack with all the bags of chips is calling your name, grab an apple instead.  Here’s a quick comparison:

Calories: Potato Chips (150 cal) – Apple (95 cal)
Fat: Potato Chips (10g) – Apple (0.3g)
Sodium: Potato Chips (180mg) – Apple (2mg)
Fiber: Potato Chips (1g) – Apple (4.4g)

Now to put it in terms that most people can resonate with.  Make this substitution each day and you will lose nearly 6 pounds of body fat in a year.  That is without changing a single thing.  No exercising.  Just one small dietary modification can make a huge difference!  It will also decrease your risk for heart disease, lower cholesterol, and decrease the risk of bowel related diseases.  Minor modifications add up to major results!


Nutrition Challenge #1

Nutrition Challenge #1: Drink 80oz of water today (5 16oz water bottles)

Let’s start with a relatively easy challenge, but something most of us don’t do consistently enough.  DRINK MORE WATER!  Water represents up to 70% of our body weight.  It is essential for all of our body’s functions, including transport of nutrients and hormones, energy utilization, and detoxification.  The Food and Nutrition Board sets the Adequate Intake for water at 3.7L and 2.7L per day for men and women ages 19-30 years respectively, with 3.0L and 2.2L coming from beverages respectively (the rest is found in the food we eat).  OK, give it to me in English!  That is approximately 13 cups (104oz) and 9 cups (72oz) for men and women respectively.  So men should be drinking between 6-7 average size, 16oz water bottles, while women need to be drinking 4-5 bottles.

Why don’t most of us get enough water?  Planning.  We either forget to bring water with us wherever we go, or we just get so wrapped up in what we are doing (work, family, school, etc) that we simply forget to drink, failing to recognize how much more productive we would be in our daily tasks if we were well hydrated.  How much more alert we would be and how much more energy we would have.  Now that I have hopefully convinced you, here is my nutrition challenge for you today:  Drink 5 bottles of water today.  If planning is the issue, set your alarm.  Half a bottle every hour on the hour from 8am to 6pm should do the trick.  It only takes a few seconds per hour out of your day.  In addition to visiting the bathroom a few hundred more times, I guarantee that you will feel better throughout the day.  It’s a great start on your road to consistently staying hydrated and being healthy!



The Church’s Obesity Epidemic

On June 3, 2012, Dr. Scott Stoll wrote an article titled “The Obesity Epidemic in America’s Churches”.  This comes only days before the scheduled launch of my new undertaking, Beyond Fitness.  Without copying the whole article, here are a couple of statistics that jumped out at me:

“A 2006 Purdue study found that the fundamental Christians are by far the heaviest of all religious groups led by the Baptists with a 30% obesity rate compared with Jews at 1%, Buddhists and Hindus at 0.7%. “

“The Pawtucket Heart Health Program found that people who attended church were more likely than non-church members to be 20 percent overweight and have higher cholesterol and blood pressure numbers. “

“Finally, a 2001 Pulpit and Pew study of 2,500 clergy found that 76% were overweight or obese compare to 61% of the general population at the time of the study.”

Dr. Stoll goes on to state “The contemporary church culture has unwittingly contributed to the rise in overweight and obese parishioners. Today it is rare to hear a sermon preached on the stewardship of the physical body and even more rare on the vice of gluttony; it has become a secret and acceptable vice in the modern church. “

These are some pretty strong words but unfortunately I believe that they are true.  Which is why I have set out on this endeavor.  The reality of the Christian life is that we are all human, all subject to the same temptations.  The same struggles, just in varying degrees and forms.  Yet the calling of Christ is a higher calling.  One that puts Christ on the throne of our lives.  A life filled with the Holy Spirit, whose fruits, among others, include patience and self-control.  Yes, eternity might mean leaving this body behind.  But that is not an excuse to abuse it while we are here.  And it should be easier for the Christian population.  Our motivation for being physically healthy extends beyond the vain and fleeting.  We are not on this earth just to “look good”.  “For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.” (Ephesians 2:10).  Friends, the Lord has work for us to do.  And in order to do that, and do that effectively, we need to be healthy.  Come join me as I seek to strengthen the health of our churches, and help equip the followers of Christ to be the workers that He needs in this world.

For the full article:


Welcome to Beyond Fitness!

Friends!  Welcome to Beyond Fitness, a home where you can come to get information, application, accountability, and spiritual guidance to help you along your journey towards better health and physical fitness.  My mission statement is as follows:

Beyond Fitness Consulting is here to expose the world to a deeper understanding of health and physical fitness that goes beyond the self-motivated ideology of the mass-market fitness industry to an approach that recognizes our responsibilities as God’s children and the role that our physical health plays in reaching the world with God’s love.

My focus with this blog will be providing useful health and fitness-related information that you can implement into your own personal fitness journey.  I would like to make this blog as interactive as possible.  I welcome feedback as far as what kinds of information you would like to hear, what topics you feel you need to learn more about, and how better I can help you achieve your goals.

You can read more about me and my background on the About page.  You can also learn more about the programs that Beyond Fitness Consulting has to offer to give you a more personalized experience on the Programs page.  I will also be updating the website with images and videos that will assist you in your exercise regimen, which you will find on the main menu as well.

Let’s create a community dedicated to not only improving our own personal health and physical fitness, but to improving the lives of the world around us in the process.  Please help me by sharing this blog with family and friends.  Come join me!