Day #15: February 5th:
You’ve now spent 5 weeks working towards better health. I am SO proud of you!
How’s the water intake going? Are you still getting as much as you need?

The past two weeks you began incorporating some daily movement into your life.
Congratulations! This is a big step. Some of you may have easily mastered this
habit, and others may be taking it a bit slower. I want you to RUN YOUR OWN
RACE. What I mean is that I want you to move the way God made your body to
move. Whatever form of exercise you are trying to implement, make sure that
it’s focused on HIM. It won’t matter how many reps you can do, how fast you can
run, or the amount you can lift if you aren’t focused first on Him and His
purposes.

Today’s challenge: find some stairs and walk up and down them for at least 3
minutes. If you only have a few at your home, you can do this same challenge
but using a step stool instead. Spend 3 minutes stepping up onto it, then stepping
down and repeating with the other leg. If you have access to flights of stairs
at your work place or where you live, use these. Spend at least 3 minutes on
them.

Day #16: February 6th:
On Day #13 I asked you to begin doing calf raises while you brushed your teeth
and doing squats while you brushed your hair. Today, add in some side leg lifts
while you are reheating something in the microwave.  Try to begin making it a habit to use these
types of times to add in physical movement. Little changes can add up to big
results, so keep at it.

Some other examples: do 20 jumping jacks before you take your shower each day,
do a set of crunches before you get into bed each night. Hold a plank or wall
sit for 1 minute while waiting on something that is baking in the oven. While
at your child’s athletic practice, walk laps around the gym or the soccer
field. Having to wait in line somewhere? Perform calf raises, squats, or side
leg lifts. People may give you a strange glance. Just smile back and say “I’m
getting stronger so I can serve Him longer!” They’ll still look at you crazy,
but you can smile and press forward anyway. I’m proud of you!

Day #17: February 7th:
Today I want you to take inventory of any positive changes you may have noticed
over the last five and a half weeks. There is a chance you may have seen a
difference on the scale, but there is a higher chance that you may not. This is
perfectly fine, because we aren’t looking for quick fixes, but slow, steady,
sustainable change!

Get out your motivation journal and make a new page. Write at the top: NSV:
Non-Scale Victories

On this page I want you to begin keeping a list of any positive changes that
you may notice that do NOT rely on the scale. Some examples might be:
-more energy
-Sleeping better
-Clearer skin
-more patience with my kids/spouse/friends/co-workers/etc.
-pants fit better

We have got to get our eyes OFF of the scale if we’re going
to keep moving forward. If you’re willing, head over the facebook page and
share a NSV with us that you’re noticing.

Day #18: February 8th:
Today I’m challenging you to try something new: intervals. This type of
training is super-effective at getting results for people and can be done in a
short amount of time. For more info, watch this video.

These can be done using almost ANY form of exercise- walking, running,
swimming, biking, dancing, etc. Pick the type that you prefer and then GO FOR
IT.

I recommend you add these to your weekly routine at least 1 time but not more
than 3 times per week as they are pretty taxing on the body.

Day #19: February 9th:

Today starts a new week! Get out your motivation journal.
Read through your WHY. Update any of your quotes as needed, and also update
your goals page. Are you getting closer to your goals or further away? Even if
you’ve struggled to get going, THIS MOMENT is the perfect chance to start
again.

Pull out your calendar or agenda and schedule your exercise  time for the week. Make it an appointment
just like you would for a doctor or dentist visit or a meeting at work. This
time is IMPORTANT for many reasons- including not just physical benefits but
also emotional and mental. If may mean that you have to get up earlier. I know
that is hard, but it is a great time to get up and get going.

Some tips for early morning exercise:
-Set more than 1 alarm and put at least one of them across the room from your
bed so that you have to get up to turn it off.
-Lay out any needed equipment the night before. If you’re leaving to drive to a
gym or workout group lay out your keys, water bottle, and any other needed
items.
-Sleep in your workout clothes- this isn’t a good option for everyone but works
GREAT for me on the nights before I teach my early morning exercise classes.
-Have an accountability partner. Text/email a friend and ask them to hold you
accountable. Or join a group such as Hello Mornings or Good Morning Girls and
use your group for accountability.

Day #20: February 10th:

Your task today: While exercising (if possible) only listen
to Christian music. Spend the entire time intentionally focused on God and what
He has for you. If this isn’t possible due to the environment of your preferred
exercise, then spend 10 minutes walking and listening to praise music. Don’t
have any? Use your smart phone and stream free music from Pandora. Type in the
name of your favorite Christian band or artist and it will select music for
you.

I’ve said this before, but WHAT YOU PUT IN WILL COME OUT.  The music we choose to listen to influences
our heart and our focus. Make your exercise time your worship time.

Day #21: February 11th:
You did it. Three weeks of focusing on physical activity. This one can be hard
to sustain if you haven’t found a way to make it fit into your everyday life.
If you still haven’t been able to do so, keep working. You don’t have to be
able to go out and run 5 miles a day, but you CAN move your body in some way
each day. Be creative, explore at-home options if needed, but do what YOUR body
is able to do.

Go check in on the Facebook page and let me know how these three weeks have
been for you. Greatest challenges? Greatest successes? Helpful hints and tips?

Day #8: January 29th:

Last week you started a motivation journal, you figured out
your “Why”, you wrote down quotes that inspired you to press on, your recorded
your goals for 2015 in this journey, and you wrote down your goals for this
week in regards to your physical activity. Today’s task: take those goals that
you wrote down and schedule time into your daily agenda to make them happen.

For example: If my goals were to get in 3 twenty minute workouts and to spend
10 minutes walking a day, it may look like this:
Thursday: Get up early to complete 20 minute workout #1. Use
RevelationWellness VIP-TV or other at-home workout option. Complete my walking
that evening during commercial breaks in my living room.
Friday: take half of my lunch break and walk around campus. If raining,
walk inside.
Saturday: While the kids watch their Saturday morning cartoons, get in
workout #2. Use one of the workouts on the Wellness Witness website or one from
Peak313.
Sunday: Family walk Sunday afternoon. SUPER BOWL SUNDAY!
Monday: Get up early to complete 20 minute workout #3. Park at the back
of the parking lot at work to get in five minutes of walking before work and
five minutes after.
Tuesday: Walk during lunch time. If raining, use the hallways.
Wednesday: Spend 10 minutes stretching and praying before bed.

Whatever your plan may look like, WRITE IT DOWN either in
your motivation journal or in your planner/calendar/agenda.

Day #9: January 30th:
Look at your planner/agenda/motivation journal. What did you schedule
for yourself to do today? MAKE IT HAPPEN. You’ve got this! Extra Credit: Post a
pic of your weekly schedule for us on the Facebook page!

Day #10: January 31st:

It’s Saturday. Spend some time today doing a physical activity that is fun.
Play basketball with your kids, have a dance party in your living room, go for
a swim if you have access to an indoor pool, ride a bike, etc. Physical
activity should NOT be something you have to suffer through. Find a type that
you love and do it for fun!

Day #11: February 1st:
Today is Superbowl Sunday, which means most likely means that you’re
going to be at a gathering with lots of delicious food to choose from. Best way
to get prepared before then?
1- drink your water! (Hello, healthy habit #1)
2- get in some exercise today or a nice, long walk
3- Pray- ask God to help you make wise choices that honor Him
4- Realize that this NOT the last chance in life that you will get to eat
delicious foods and so you don’t have to stuff them ALL in. Moderation is KEY
here.

Day #12: February 2nd:
Did you overindulge last night? If not, GREAT JOB! If so, GRACE! Start fresh
today. Don’t wait for another day or another week. Start fresh with your very
next food choice. And get back on track with your exercise plan for the day.
Look back at your motivation journal and see what you scheduled yourself to do
today. Also review your WHY and at least one of your motivational
quotes.

Day #13: February 3rd:
Physical activity can happen anywhere, at almost any time. Today, while
brushing your teeth, I want you to do some calf raises if you’re able. While
brushing your hair  do some squats. Now
drink your water and stick to your exercise plan for the day!

Day #14: February 4th:
Today I want you to explore some new forms of exercise that you may not have
tried before. Several great at-home options are listed here and here.
Do you do better in group settings? Spend some time looking at the group
exercises offerings at local gyms. Need the accountability of a partner? See if
there is someone in your neighborhood or at your workplace that may want to
partner up and walk together. This journey is SO much easier when attempted
together. If there isn’t anyone for you to team up with right now, it’s okay.
Know that God is with you and that you + GOD= the perfect team. Keep your eyes
on your WHY.

Branch out and try some new exercise forms or make plans to do so in the next
week. Speaking of next week, we enter into week 3 of this healthy habit
tomorrow, so go ahead now and write out your goals for the upcoming week in
your motivation journal and then add them to your planner/calendar.

And go check in on the Facebook page and tell me how week #2 went for you.

Back to Basics
Healthy Habit #2: MOVING YOUR BODY

For the past three weeks, we worked on our first healthyhabit: drinking water.
We talked about WHY our bodies need water, HOW to drink more water each day,
and strategies to keep you chugging your water daily.

Today, we add in our second habit: MOVING YOUR BODY.

Please don’t read that and then tune me out. 

This is not typical New Year’s Resolution talk of spending
hours in the gym or performing long cardio sessions or even a planning to run
your first 5K. What I am referring to here is essential for your health and
well-being and that is to MOVE YOUR BODY
daily, the way that God created it to move.

What I mean by that is this:

 There is no one right way.

For some of you, you may only be able to move your arms or tap your toes. Maybe
all you can do right now is to march in place, or for some of you much further
down this path you are used to running full marathons. Wherever you find
yourself right now, there is GRACE. There is also room for growth. 

Your body was made to
move. 

Regular physical activity is tied to better health, increased
longevity, lower blood pressure, lower cholesterol, decreased rates of cancer
and other diseases, increased energy and better quality of life. It’s also one
of those things that gets easier the more you do. 

Because we are trying to create lifelong, sustainable
change, we’re going to take this habit nice and slow. If you already regularly
exercise, you won’t have much to change so you can serve to cheer us on and
offer support. 

For those of us that are just getting started, I want you to
do this step by step, day by day.

TRUST THE PROCESS. 

We’re going to go a bit deeper with this habit, and start by
looking at our motivation and reasons for needing change.

To help you keep track of each day’s task, I’ve created a Printable file for you that you can use each day to CHECK OFF your progress (If you’d rather have a WORD file, you can access it here). A quick description is listed for each day’s task, but refer back to this post for the full information and assignment.

Here’s what the printable file looks like:

YOU CAN DO THIS and we’re in it together!

Day 1: January 22nd:

Get a blank notebook or journal. On the front of it, write
2015. Open up to the inside and on the first page write this:

My Why:

After those two words, I want you to stop and consider your motivation for why
you want to get healthier. See, if we only focus on the scale or a clothing
size, these changes you’re making will not last. Those factors alone are not
enough to keep you on a path towards lifelong health.

What WILL keep you going, is if you figure out your real WHY.

For me, my WHY consists of several factors.
These are things that keep me going when I’d rather quit.

Here are just a few that I’ve listed:
-To steward well the gift of health that God has given me.
-To make sure that I am physically able to go wherever God’s calling may take
me
-To do all that I can to be around to see my children grow up, get married, and
one day meet my grandchildren
-To be ready to serve and love my family well
-To encourage others
-To be an active participant in my life

Your reasons may be vastly different, or they may be the same. Either way, WRITE THEM DOWN.

Like right now. WRITE THEM DOWN.

You may be tempted to skip this step, but it will be
critical to your ability to stick with this months down the road.

WRITE IT DOWN, friends.

That’s it for today. Now go chug your water!

Day 2: January 23rd:
Get out the notebook that you started yesterday. This notebook is going to
become your motivation journal.

Read your “WHY” from yesterday. Add to it if there is anything different that
God has led you to add.

Then flip to page 2 and write down any motivational quotes or scriptures that
may help you persevere in this journey. These should be quotes that stir your
heart and help you stay motivated…ones that inspire you to continue when you’re
ready to quit.

Here are some examples to get you started:

Ps. 139: 14- I am fearfully and
wonderfully made.

My body is HIS temple and I am the Caretaker. Am I stewarding it well? (Based
on 1 Cor. 6:19)

“It’s not about the mirror, it’s about the One we are trying to mirror.” –Jimmy
Pena

I am called to present
my body as a LIVING, HOLY SACRIFICE acceptable to God. –Romans 12:10

“Our health–as a Believer in Christ–is so much more than what society says
it to be. For us–it is about stewardship. It is about obedience and full
submission, turning this gift of life and the tool (our bodies!) He uses to do
His work, back to Him…If it’s been a while since you’ve asked God what He may
want you to do in regards to your health, then I encourage you to do that. Just
like the areas of parenting, marriage, finances, schooling etc–it will look
different for each of us, but it’s our duty to ask, listen, and then
obey…” Quote from: ”Discipline: The Glad Surrender” by Elisabeth
Elliot. 

For more ideas, you can go HERE.

This page (or pages depending on how many you write down) will serve to
motivate you when you’re ready to quit. You can include pictures, quotes, clip
art, scripture doodles…whatever inspires you to press forward.

Once you’ve done this, if you’re brave enough, head over to the Facebook page
and post a picture of your page 2!

Day 3: January 24th:
So far you’ve looked at your WHY and you’ve written down some things
that make you feel inspired. Get our your motivation journal and read through
them.

Now today, I want you to flip to a new, blank page and write at the top: GOALS.

On this page, I want you to sit and dream with God for a few
minutes. Ask Him what His plans are for you in this journey. What does HE want
for you to accomplish? What are some things you hope to have learned or
mastered by December 31st, 2015? As you prayerfully consider these,
write them down in your motivation journal.

Once you’ve done that, drink a glass of water and then put on some comfortable
shoes. Your second task today: SPEND FIVE MINUTES WALKING. This can be marching
in place while watching television, walking laps around the inside of your
house, walking a lap or two around the outside of your home, or walking down
the street. However you have to do this, get it done today.

FIVE MINUTES is all
I’m asking. 

You can do this, friends. 

Day 4: January 25th:
Get out your motivation journal. Read through your WHY and your
motivational quotes page. Now choose a few of these and write them down on
notecards or sticky notes. Place one on your bathroom mirror, one on your
refrigerator, one on your food pantry and one in your car.

By placing truth in places that you will need to see it, you’re setting
yourself up for success in the future. Spend FIVE minutes today doing some sort
of physical activity. This could be walking in place again, walking outside,
stretching, riding a bicycle, etc. Find FIVE minutes and MOVE your body. This
will look different for everyone. Remember, it’s not about perfection, but
about imperfect progress. You can do this!

Day 5: January 26th:

Today, park your car in the furthest parking spot you can when at work, at the
store, or anywhere else you may go. With each extra step that you are having to
take, thank God for a body that can move and ask Him to help you move it for
His glory. 

Day 6: January 27th:
Your task for today: While you watch TV, for one entire television show
(30 minutes OR 1 hour show), use the commercial breaks to get up do some form
of physical activity. You can march in place, jog in place, do squats,
push-ups, sit ups, crunches, calf raises, jumping jacks, bicep curls, etc. Any time
the commercials start, begin your exercise. When the show comes back on, return
to your normal activity. Thank God for a body that can move.

Day 7: January 28th:

Flip to a new page in your motivation journal.

Write down: My exercise goals for this week:

and then put down what a reasonable goal for yourself might be. This is NOT the
place to go overboard and set unrealistic expectations such as: “Get up at 4:30
a.m. every day to complete a 10 mile run” or “go to the gym every night after
work for 90 minutes” if these aren’t things that you were already doing.
Remember, we’re asking God to help direct us in new ways of moving- ones that
are sustainable and ones that bring glory to Him. What can you reasonably do
this week that will inch you closer to your main goals for 2015. Write down
your plan for the upcoming week and the physical activity you hope to
accomplish.

Now go check in on the Facebook Page and let us know how week 1 went for you in
the #backtobasics2015 #moveyourbody habit #2. 

Day 8: 

Your goal today is to drink at least 32 ounces of
water. You can do this. As you begin to drink more water, know that you may
spend a good deal more time in the restroom. It will get better, I promise.
Hang in there, friend!

Day 9: 

Today, as soon as you wake up and can stumble your way to the kitchen,
drink at least 8 oz of water. For some of you, this may be challenging at
first. Trust the process. Hit your daily goal of at least 32 oz in addition to
your early morning 8 oz for a total of 40 ounces!

Day 10: 

Your assignment for today- look at the ingredient list on a soft drink.
To help you better interpret what you’re looking at, know that 4g of sugar
equals 1 teaspoon. So for this label which is from a SunDrop soft drink, there
are (File saved as sundrop label in ww folder) 45 g of sugar. That means over
11 teaspoons of sugar in ONE 20 oz bottle. Keep in mind that the daily
recommended amount of sugar is Men- 36 g (9 tsp) Women- 24g (6 tsp) PER
DAY.

Also look at the other ingredients. Remember that ingredients are listed in
order of weight, so the closer to the beginning of the list they are, the more
of the item the beverage/food contains.
Ingredients in particular you need to notice: High Fructose Corn Syrup, Sodium
Benzoate, Brominated Vegetable Oil and artificial food dyes to name a few.

Drink your 40 oz of water today.

Day 11: 

Today we are upping our water another 8 ounces- The
goal: 48 ounces of water. Set an alarm on your cell phone, or download one of
the helpful free apps such as Daily Free Water, Waterlogged, or Water Your
Body.

Day 12:

 Drink your 48 ounces of water.
Now go look at the ingredient label for a DIET soft drink.
Here are the Ingredients for a Diet
Dr. Pepper: CARBONATED WATER, CARAMEL COLOR, ASPARTAME, PHOSPHORIC ACID,
NATURAL AND ARTIFICIAL FLAVORS, SODIUM BENZOATE (PRESERVATIVE), and CAFFEINE.

Many people drink Diet drinks thinking they are “saving” calories and therefore
making a healthier choice. Here are some important facts to know:
Artificial sweeteners are proven to:
-increase cravings
-increase weight gain
-increase risk of type 2 diabetes
-highly addictive
-other symptoms in the body (tooth pain, joint pain, digestive distress)

Also, *2 diet drinks a day have been proved to raise your risk of diabetes by
33%
-They contain mold inhibitors
-they cause cell damage and destroy DNA
-have an acidity level similar to levels in battery acid

Your task for today- reduce the number of diet soft drinks you usually have by
at least 1 per day. Swap it out for water.

If you normally only have 1 a day, cut it in half and only
have half of your normal can/bottle/cup.

Day 13:
Add another 8 ounces! You should be up to 56 ounces a day now. One glass right
when you wake up in the morning, one glass before your evening meal and the
rest in between. YOU CAN DO THIS.
You may experience headaches as your body is adjusting, PERSEVERE friends. It
gets better.

Day 14:
Drink your 56 ounces today and enjoy all the extra exercise you’re getting
walking back and forth to the restroom. Go comment on the Check-in post over on
the WellnessWitness Facebook post and let me know how you’re doing!

Happy New Year!!

If you haven’t yet read yesterday’s post, please click HERE to do so now.

And now that you’re all caught up, here is our first Healthy Habit we are mastering:
DRINK MORE WATER.

You’ve heard it for years… “Drink more water!” 

And for years, I wanted to. I really did.

But I didn’t LIKE water. 

My tastebuds were so used to sweet
tea, Cheerwine (if you aren’t familiar it’s the most delicious soft drink ever invented- a Southern delicacy!), and other sugar sweetened beverages that I had a difficult time getting down
any water at all.

So I started small.

 First I needed to understand WHY water
mattered to my health so I did a bit of research.  I found:

-Water is KEY for fat loss
-Our brains are 90% water and our bodies are 70% water.
-Water is proven to increase energy and relieve fatigue (who doesn’t want
that?)
-Water helps with concentration and focus
-Water removes the by-products of fat, reduces eating intake (by taking up
space in your stomach if consumed before your meal), and reduces hunger.
-Water has been proven to increase metabolism and has ZERO calories!
-Water flushes out the toxins and other stuff that you don’t want to keep in
your body.
-Water improves skin complexion
-Water maintains regularity
-Water benefits kidney function- each day our kidneys process 200 quarts of
blood by sifting out waste and transporting urine to our bladder. By giving
your body plenty of water, you make their job easier!
-Water has been proven to boost immunity!
-Water is a Natural Headache remedy
-Water can prevent cramps and sprains by keeping joints well lubricated and
muscles more pliable.

Here’s one more fact I wanted to share with you: Those who
drank at least five 8 oz glasses of water a day DECREASE their risk of heart
disease by up to 60%. This is the same benefit that someone would receive if
they were to quit smoking.

So our first habit will be learning to drink (and love)
water.

For the first week, let’s break it into smaller, more doable steps. 

ONLY do
each day’s assigned task. Remember, we are seeking LIFE LONG, SUSTAINABLE
change, so this isn’t a sprint, but a marathon.

Day 1– Gather together a container, jug, pitcher, or several bottles to use for
your water habit. Do NOT go overboard and spend a large amount of money on a
perfect water bottle, UNLESS that water bottle will encourage you to drink more
water due to it’s cuteness. 

Others prefer to use several smaller water bottles:

And others prefer one big jug or pitcher. 

Go ahead and find what works best for you and make sure they’re
washed and clean.
Homework Task for today: Post a picture of your bottle/jar/jug/container of choice to the Facebook page or Instagram account with the tag #backtobasics2015

*Extra credit for today– drink one glass of water before
your evening meal.

Day 2– Replace ONE of your daily beverages with a glass of
water.

That’s it.  Now wash
your bottle/jug/container and make sure it’s ready for Day 3. 

Day 3– Continue to replace ONE of your daily beverages with
a glass of water. Also have one glass of water before your evening meal. 

Day 4– Do exactly as you did on Day 3.
Extra Credit: Go find a photo that someone posted of their bottle/jar/jug/container and comment on it. Cheer one another on!!

Day 5– Attempt to replace TWO Of your daily beverages with a glass of water.
Continue having one glass of water before your evening meal.

Day 6– Do exactly as you did on Day 5. 

Day 7– Do as you did on Day 6. Then, fill up your
bottle/jug/container with water to equal at least 32 ounces.  Beginning on Day 8- 32 ounces will be your
goal.
Homework Assignment: Comment on the Facebook page with your Week1 Check-in and how things went for you the past 7 days.

Remember, SLOW AND STEADY is how we will build lasting
change. One thing that I’ve learned is that your body will begin to crave what
it’s used to. Water drinking WILL get easier. Continue taking it in small
steps. 

 If you’re already a
water drinker, this week will be easy for you. Do us a favor and offer some
support to those that may be struggling to get this habit started.

Bes sure that you did Day #1’s homework assignment: (Post a picture of your water jug/bottle/container on the
WellnessWitness Facebook page or Instagram account and use the tag :
#backtobasics2015)

I’m praying for you and cheering you on!!!

Remember, we will focus on ONE healthy habit for 21 days before we move on to the next one. Research shows that it takes 21 days to form a habit so we are taking this slow and steady.