Staying Fit While Sitting All Day - Forearm & Bicep Stretch

This simple ergonomic stretch is designed to protect your forearms and biceps.

• Take the right arm straight out in front of you and flex the palm up

• Grab onto your fingers with the left hand and gently pull the fingers back

• Hold for 20 seconds and repeat on the other hand





May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Week 13: Day 1

Exercise: Today I was finally able to return to the gym. A nasty chest cold and sore throat knocked me out for about 4 days. It was most yucky at night with the dry cough and lack of restful sleep. But I'm on the road to recovery. I took it easy on the bike for 20 minutes while I read a good book.

Eating: When I'm feeling good, I like to eat. When I'm feeling bad, I like to eat more. I feel sorry for myself and want to pamper my aching body with high fat, high sugar foods. sigh

Events: I missed a lot of stuff -- my Bible study, a retirement lunch for a co-worker, a potluck lunch at church to celebrate a 90th birthday, the annual AGM at my church. Sickness really has a way to take you out of life/

Staying Fit While Sitting All Day - Eye Exercise

This exercise is to protect your eyes, especially while spending many hours at a computer.

• Close eyes and breathe deeply
• Cover eyes with palms, without pressing on eyeballs
• Uncover eyes after a few seconds
• Open by fluttering them and blinking




May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Staying Fit While Sitting All Day - Deep Breathing

This simple ergonomic exercise is designed to enhance your breathing while working at a computer.

Deep abdominal breathing
* Sit up straight with your shoulders back, hands on stomach
* Push stomach out and breathe in through the nose, feel your lungs filling up
* Hold it for five to 10 seconds
* Breathe it all out through your mouth as your shoulders drop





May God bless your journey towards improved spiritual and physical health!

Are you interested in performing all 17 exercises within 10-minutes? Visit Fit4Faith

Week 12: Day 2

Exercise:
French class took precedence over exercise. My cough got worse as the day went on and by the time I got home it was hurting my throat. A burning sensation in my chest.

Eating:
Comfort food when I'm feeling under the weather. Turkey on rye smoothered with mayo, and icecream for dessert.

Events:
I'm going to bed early. My throat is scratchy and I feel achy. Hopefully a cup of Neo-Citran and a good night's rest will clear this.

Week 12: Day 1

Happy Spring!

Exercise:
I went to join my regular core workshop at the Y today, but it looked different (they were using steps) so I opted out. I did my strength training routine instead. Felt really strong when I was able to leg press 190 lbs.

Eating:
I'm finding it tough to stick to my Weight Watchers points, so I'm going to try a different route. I plan to not eat anything in the evenings after supper. That's usually the time I overindulge, and eat the "wrong" kinds of foods.

Events:
Tonight was the monthly Ladies Nite Out at my church. The theme was "Think Green." Great message, fun music, wonderful fellowship. The scripture for the evening was "Finally, my brethren, be strong in the Lord, and in the power of his might." Ephesians 6:10

Week 11: Day 3

Exercise:
I joined the Spin class at the Y at lunch today. You know you're working hard when sweat streams down your spine.

Eating:
Supper time with no kids and no hubby again. A no-brainer...sushi.

Events:
This week is March break for my kids. We're halfway through and I haven't yet heard those dreaded words, "I'm bored".

Week 11: Day 2

Exercise:
Although I wasn't able to go to the YMCA at lunch today because of my French lesson, I did go after work. I walked for 30 minutes on the treadmill, followed by 30 minutes on the elliptical machine. Then I went to the weights and did 3 sets of chin-ups, dips, inner & outer thigh, and lower back. What a super workout!

Eating:
With no family to feed tonight, I made one of my favourite meals...2 hard-boiled eggs, slices of marble cheese, saltines, 3 slices of ham and baby spinach. I displayed these beautifully on my plate and then munched away. The only thing missing were green olives and sliced tomatoes.

Events:
On Sunday, Daylight Savings Time began. Although I missed church because I forgot to change the clocks (oops), I am loving the longer days!

Week 11: Day 1

Got on the scale today and I'm back to square one! Argg. Why does it take 5 weeks to lose 4 pounds, but only one weekend to gain 5 pounds?! I think I've got the exercise thingy down but it's the eating thing that keeps giving me grief.

Exercise:
Got back to my core class at lunch today. No gain without pain is supposed to be defunct...but nobody told the instructor.

Eating:
Nothing in this world beats my mom's soup. There is always a fresh bowl waiting for me when I visit. How come I never learned my mother's superb cooking secrets?

Events:
Starting to look at an official launch date for A Second Cup of Hot Apple Cider in the Peterborough area. Mark your calendars for the first weekend of May for a visit.

LIfe2Go - Online Health & Wellness for Corporations

Week 10: Day 5

Exercise:
Yesterday I didn't get to the gym because of the bad driving conditions. But I got there today. I just wish I had more time to workout. Some days 30 minutes doesn't feel long enough.

Eating:
Years ago I was addicted to drinking Coca-Cola. I have since curbed my addiction, however, there are days when I still crave the stuff. Tonight I had 3 glasses of Coke Zero...I'm sure it'll be a late night for me!

Events:
Tradegy struck in Japan with earthquakes and a tsunami. Such horrific events remind me of the fragility of life and how important it is to be in relationship with Jesus today.

Week 10: Day 3

Exercise:
I think I'm becoming addicted to television sitcoms. I'm loving the 30-minute giggle I get when I workout at the Y. But this is not good for my weight training. I've neglected weights in favour of cardio with a belly laugh.

Eating:
My children have been wonderful at preparing meals over the last few months. Tonight, we had "stomp pot" on the menu. We needed a refresher on how to prepare it so my daughter called her Oma for the Dutch recipe. Personally I like to add spinach but my kids love carrots. It turned out delicious.

Events:
Another winter storm hit south-east Ontario. I'm tired of this yucky weather. I'm ready for spring. How about you?

Week 10: Day 2

Exercise:
Got none done today. My bad. It was a nice night to go for a walk but I did the fatal mistake of sitting down to watch just a little bit of tv. Two hours later I finally got off my duff and moved from the couch to the computer. Not a good day.

Eating:
Did I mention that although I'm not a vegetarian I LOVE the veggie burgers from Costco. The problem is that they rotate stock and so either I can't find them anymore or they won't be stocking them until the summer.

Events:
I finished two projects that I was working on in the evenings. Boy it feels good to get things done. What's next on the list? I gotta start looking into hosting a launch for the new Hot Apple Cider book...coming out in the spring.

Week 10: Day 1

Exercise:
I only had time for 20 minutes at the gym today. I debated on whether to go or not, but then I didn't give myself the option, and I went. The daily debate can be distracting so I don't even want to give myself the choice anymore. As the NIKE ads say, Just Do It!

Eating:
Back in 2008 I had joined Overeater's Anoymous and found it liberating. I think it's time I pulled out my books and got back on the 12-step program.

Events:
In church yesterday, Pastor Jamie talked on endurance. At week 10, it would be easy for me to give up and say it's not worth all the trouble. However, the blessings come when we endure to the end. I shall keep on keeping on.

Week 9: Day 5

Exercise:
Is it the exercise or the laughter from watching tv sitcoms that I like...I guess it doesn`t matter as long as I keep going.

Eating:
Pizza and a movie Friday. Need I say more.

Events:
Our church was hosting the World Day of Prayer tonight. I went to help as a greeter and returned more informed about the country of Chile and inspired by the message based on Jesus feeding the masses. I especially liked the idea of being part of something greater than myself -- churches around the world also celebrated together on this first Friday of March.

Week 9: Day 4

Exercise:
I made it to the gym today...finally. Some days, I really look forward to the comedy break, especially after a stressful morning at work.

Eating:
Ever tried melted cheese over a toasted raisin cinnamon bagel? Mmmm, gotta love my comfort food.

Events:
I apologize for not posting the last two nights, but sickness has taken me down again. I went to bed at 6pm on Tuesday night and slept til 10 am on Wednesday morning. Then I took it easy all day and went to bed early again last night. Not sure if it's the stomach flu, but I'm feeling really yucky. Do you ever get sick of feeling sick?

WholyFit - Laura Monica

Laura Monica is a Health Fitness Specialist Certified by the American College of Sports Medicine and founder of WholyFit, a Christian Fitness organization dedicated to beginning church fitness outreach ministries in the U.S., Canada, Mexico, Costa Rica, Australia and the U.K.


Watch for Laura's appearance on Full Circle on Crossroads TV next week. (Weekdays 9am and noon. Ontario, Canada on CTS) Hear Laura talk about why DIETS DON'T WORK and why WholyFit CELEBRATES ALL BODY TYPES!


Watch previous TV interviews: http://www2.crossroads.ca/fullcircle/player?vidID=20903

and http://100huntley.com/video.php?id=MkDSsSwwC28


The Biggest Overcomer

WholyFit goals are completely different than the weight loss programs we have all been used to. Instead of the "Biggest Loser" we advocate the "Biggest Overcomer" because as lovers of Jesus:


• We replace instead of losing
• We overcome instead of being beaten


Eternal Benefits

As we pursue a healthy lifestyle, we will be victorious and will start living the life of overflowing abundance that Jesus promised us in John 10:10. Jesus said, “I came that they may have life, and have it abundantly.” Instead of taking away anything from us, instead of giving up good things, instead of losing out on anything, we will be:


• Receiving good from God
• Gaining benefit
• Becoming more healthy in body, soul and spirit.


A Completely Different Mindset!

Instead of being losers we will be Overcomers in Jesus' Name! The emphasis is positive. The emotions are positive. The chemistry of our bodies will be positive, We will ask the Spirit of God to fill us. We will not be empty. There will be no voids. We will be full and complete. That's being wholly fit with no holes holiness!


More than a workout, followers of Christ want to invest our time and effort in the eternal Kingdom of God and spend every minute in God's presence. That's what WholyFit is all about. Make all of life - including exercise - a devotional practice!


FREE WORKOUT ideal for ALL BODY TYPES, especially the "Large & Lovely" body type. Click here http://web28.streamhoster.com/wholyfit/%20fruit.mov

Repeat this flow series 3-7 times. Meditate on the character qualities the Holy Spirit gives as you practice "putting on" the Fruits of the Spirit.


All Body Types Welcome!

WholyFit is looking for potential instructors with large body types to encourage women:
• To celebrate natural body diversity
• To promote positive body image
• To promote self-esteem in people of all shapes and sizes


To find out more about WholyFit certification contact Laura Monica, WholyFit Founder, by clicking here http://www.wholyfit.org/contact-us.html or go to http://www.wholyfit.org/


May God Himself, the God who makes everything holy and whole, make you holy and whole and keep
you fit - body, soul and spirit - for the return of our Master, Jesus Christ.