Physical

Finding What Works for You

Finding What Works for You

The key to exercising regularly is finding something that works for you.  Bob & Dee Matthews found what works for them is riding bikes.  They began riding in 2009, cancelled their gym membership and found success in reaching their fitness goals.  See Bob’s story on the First Place 4 Health YouTube channel here:   https://youtu.be/H7p6IZpvDWo

Read more

Fit Tip ~ Exercising with Baby

Fit Tip ~ Exercising with Baby

Are you a new mom with no time to exercise?  Do you know a new mom with no time to exercise?  Check out these three new videos that demonstrate exercises you can do with you baby.  They are all less than a minute.  You can find these and other great videos on the First Place 4 Health YouTube channel at www.YouTube.com/FirstPlace4Health

Read more

New Year’s Resolutions are Out! Healthy Strategies are In!

New Year's Resolutions are Out! Healthy Strategies are In!

Did your January start out with a healthy bang, but now your resolve is waning?  Get back on track with these five healthy strategies that will keep you fit in 2017. High-Intensity Interval Training High-intensity interval training (HIIT) combines intense periods of exercise with short recovery intervals for an increased calorie burn. It has also been shown to amplify weight loss and boost cardio fitness and metabolism more than even endurance training.  Try “The 200” in this newsletter for a quick and simple HIIT workout. No Distracted Eating.  Do you like to watch TV or surf the web while you eat?  AsCarole Lewismight say, “Stop it!”  Distracted eating could lead you to eat more.  A study found that people ate significantly more cookies after they had eaten their lunch while watching television compared with those who ate their lunch while not watching television. To help your brain register fullness, focusing on your

Read more

Torch Calories with the 200!

Torch Calories with the 200!

This workout is a total of 200 exercises that you can do in about ten minutes. 25 squats (keep the range of motion comfortable, avoid deep knee bends) 20 jumping jacks (full or half—using just arms, not jumping) 25 lunges (left leg back) 20 jumping jacks 25 lunges (right leg back) 20 jumping jacks 25 pushups (against wall, on knees, or full) 20 jumping jacks 20 abdominal crunches This is a quick round of exercises you can fit anywhere in your day.

Read more

Holiday Tips for Fitting in Exercise

Holiday Tips for Fitting in Exercise

 Plan holiday activities around things other than food. ©     Go on an ice-skating party followed by hot spiced apple cider. ©     Bundle up and go on a walking sightseeing trip to view the colorful decorations and lights in your neighborhood.  Go on a walking window-shopping expedition at your favorite mall. ©     Take a trip to the woods to chop down your own tree. ©     Have a tree-trimming party where everyone brings their favorite healthy treat. ©     Have a caroling party and go from house to house (or floor to floor) and sing.

Read more

Holiday Tips for Staying on Track

Holiday Tips for Staying on Track

People who are most successful at preventing holiday food blowouts use a variety of strategies.  Here are a few that work for them: Be discriminating.  Don’t eat everything willy-nilly — go for foods that are specific to the holidays and worth the indulgence. For example, say yes to a dish that you can only get one time a year, or one that nobody but your grandmother makes and is really special.   Scope out the scene. Give the buffet a once-over before digging in.  Set your sights on a few things that you’d really, really like to have.   Watch your portions.  A big amount isn’t going to taste better than a small amount.  In fact, eating too much and not feeling good afterward defeats the purpose.  Stay active.  Keeping up physical activity is important, as well and not just because it burns calories. When you’re exercising, you’re making time for

Read more

Jump Start Your Weight Loss with These Simple Steps

Jump Start Your Weight Loss with These Simple Steps

Write down everything you eat.  Everything.  Use your FP4H Live It Tracker, My Fitness Pal or other online or hand-written tools.  If you bite it, you write it. Work out in shorter, high-intensity intervals.  Try five minutes, three times a day, of one minute of each: jumping jacks, squats, jogging in place, ab crunches. Listen to your Scripture memory verse music daily.  Feed your spirit by loading your scripture memory CD from your FP4H Bible study onto your phone or IPod and play it while you walk off your stress or play in your car as you run errands. Drink 64 ounces of water daily.  Water is essential for healthy skin, blood flow and so many vital functions in your body.  Drink eight ounces before a meal and feel full faster! Make half your grains whole.  Whole grains provide fiber that fill you up and keep you on track.  Substitute whole grains for

Read more

No Sweat Calorie Burn

No Sweat Calorie Burn

Try these easy ways to burn calories without breaking a sweat.       Work in your garden for 25 minutes. (100 Calorie Burn) Shoot pool or play darts for 35 minutes. (100 Calorie Burn) Play fetch with your dog for 35 minutes. (100 Calorie Burn) Play a 35-minute round of putt-putt golf. (180 Calorie Burn) Jump rope for 10 minutes. (100 Calorie Burn) Walk for 20 minutes with a buddy. (100 Calorie Burn)

Read more

Spring Cleaning Your Fitness Routine

Spring Cleaning Your Fitness Routine

Check out these five habits that can stall your progress, and toss them out to get yourself better and faster results. Wearing the Wrong Kind of Footwear We know you have a great pair of shoes, which you love wearing, but did you know that the wrong type of shoe could be increasing your risk of injury? The right type of footwear is critical to ensure the safety and effectiveness of your workout.  If you’re attending a dance-based class, opt for flexible shoes that allow you to easily pivot and turn.  These will help reduce the risk of injury, instead of traditional running shoes that may cause your feet to stick to the floor. The following link is another great article on picking the right shoe – http://bit.ly/1iBxpNC. Zoning Out During Your Workouts Its one thing to stay inspired with a great workout music mix, but if you are totally distracted

Read more

Obesity Related Illnesses Claim Over 850 Lives a Day

As national director of First Place 4 health?” My number one priority is to lead us in fulfilling our mission statement. We have stated that we want to provide a biblical wellness program, enabling individuals to achieve balance in spirit, soul, mind and body based on giving Christ first place in their lives. I realize this is a huge endeavor, but I believe this is God’s ministry and He will fulfill His mission to bring the world to redemption through His Son Jesus Christ. God is at work everywhere. For the first time in years, many organizations are open to our program, regardless of being faith-based.  We receive letters and emails weekly from people being changed forever through FP4H. People are so unhealthy and overweight they are even willing to try something that would require faith on their part. Never has there been a time in our history for such a need as

Read more