Part 2 Holiday Checklist: Detoxing, Food Swaps, & Excuse Proof Workouts

* Special note...A couple of months ago, I shared with you that I was declaring war on hormonal and age-related weight gain. Well, I'm happy to share that with God, I beat it! This selfie is so much more than a picture, it is a celebration of the difference God makes. Join me on today’s new episode as I share how to excuse proof your workout, the workout I’ve been doing to help me recomp my body, how to detox God’s Way, and a list of food swaps.

Have you been traveling, partaking in the Holidays, overindulging, or have you been overwhelmingly busy? These moments can make you wonder how to detox your body, how to cook healthily, and how to find a workout that fits into a schedule with zero time!

Well, I‘ve got you covered, Sister!

Today I’m arming you with a battle plan to stay healthy, happy, and fit God’s way. I have created a guide to health, mindset, getting your workout in, eating strategies, detoxing, God-made ingredient swaps, and more!

Today you will learn how to detox God’s way, important swaps with ingredients for baking and meals, and how to excuse proof your workouts when you’re schedule is overwhelmingly busy.

Before I dive in, grab a journal and your Bible.

A living Sacrifice

Okay, here’s a challenge I want to set before you. Ask yourself, have I been looking at fitness like I have to take care of this body, like its something you dread… or drum roll, I get to take care of the body God gave me, I get 24 hours each day to offer my body as a living sacrifice - this shift is powerful.

Romans 12:1-2 Living Sacrifices to God

I beseech you therefore, brethren, by the mercies of God, that you present your bodies a living sacrifice, holy, acceptable to God, which is your reasonable service. 2 And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

A living sacrifice might sound a bit much to our culture, but Paul was referring to the times when they brought a live animal to the priest, who would kill the animal as a sacrifice to atone for their sin. Jesus offered Himself as a one-time, all-time, single sacrifice and atoned for all our sins.

Paul says because of Christ, we no longer have to bring a sacrifice, we become one. We’re not a burnt offering, we are a living one! We come before God and offer our complete selves in gratitude and thanksgiving. We offer all the parts of our bodies in service to Him to do His will.

Our daily surrender is our living sacrifice this isn’t a one-and-done situation; this is a daily journey

Offering our bodies as a living sacrifice is important to God. We use them to serve God. We are made in the image of God. We are His representatives. We are called to offer them as a living sacrifice and glorify Him in our bodies.

I want to bring a revelation to your fitness that I have never heard preached.I teach fitness and wholeness as a way of living. Fitness to me is not about a look, it’s about how I live and who I live for. I cannot serve God in poor health and insecurity and neither can you Sister/friend.

Let’s pray...

Father God, 

I lift my sisters up to you. Help them reject the legalistic diet culture that puts them at war with themselves and help them live freely and at peace in You. 

Show them that they don’t need to strive to be what the world wants. What they need is to rest in who they are in You. 

Teach them to enjoy the foods you made and eat from a grateful heart, not a gluttonous one. 

Lord, we offer our bodies as a living sacrifice. We want to reflect you. We want to represent you and be the godly women you made us to be. Point out any worldly thinking and let us be transformed by the renewing of our minds according to your Word.

In Jesus’ name, Amen.

Remember, you are Strong. Confident. His.

Sisters, today we take our temples back from overindulgence and overwhelming schedules. We are talking about detoxing God’s way, simple food swaps that make big health differences, and excuse-proofing our workouts.

God gave us everything we need to heal and detox our bodies naturally

If you’ve overdone it, if you’re trying to cleanse your body from man-made processed foods, namely processed sugar, and white flour, skip the temptation to beat yourself up and choose to make your next decision, a God-made one, today I’m sharing your Detox God’s Way Guide! This is your toolbox to get back on track

Here’s a plan:

How to Detox God’s Way

Drink warm lemon water in the morning.

Directions:

1. Cut a lemon in half and squeeze the juice of one lemon half into the mug/heatproof cup.
2. Add the warm water to the lemon juice.
3. Drink it on an empty stomach.

Why should you do this? What are the benefits?

Look at the amazingness of God’s design:

• Lemon is packed with Vitamin C and boosts your immunity
• Lemon water can also benefit your liver health. Your digestion and it has anti-inflammatory properties
• Lemon also happens to be a strong detox agent. Lemon is also known to purify your blood, thus keeping your body free from many health disorders.
• Lemon helps maintain the pH levels of your body to make sure your system functions properly. When your pH levels are off, it can mess with your digestive system and even your blood pressure levels.
• Lemon is known to possess strong antibacterial properties. Consuming lemon water in the morning will make sure that your body stays free of infections. Lemon contains high amounts of pectin which can do wonders for your colon health.

If you like ginger, this is an excellent detox drink.

Ingredients:

Lemon juice, apple cider vinegar, cinnamon, ginger, and cayenne pepper.

Directions:

1. 16 ounces of warm water
2. 2 tablespoons lemon juice
3. 2 tablespoons of apple cider
4. 1/2 a teaspoon of ground ginger
5. 1/4 a teaspoon of cinnamon and a d
6. Dash of cayenne pepper and raw honey is optional

Foods that detoxify: Add these to your meals for a daily detox-God’s way:

• Asparagus
• Broccoli
• Grapefruit
• Avocado
• Kale
• Artichokes
• Collard greens
• Beets
• Spinach
• Cucumbers
• Berries
• Dandelion greens
• Turmeric

I could go on and on the listing, but I want to stop and give you a simple rule shop the perimeter of the grocery store. That is where you will find God-made foods. Simple takeaway -Add more vegetables to your plate

God Made Ingredient Swaps

White Sugar for Whole Sweeteners

• Raw honey
• Pure maple sugar
• Monk Fruit
• Date sugar
• Molasses
• Medjool dates
• Unsweetened applesauce
• Stevia

Vegetable Oil for:

• Olive Oil
• Coconut Oil
• Avocado Oil
• *If baking swap vegetable oil for olive oil, coconut oil, Avocado oil, or applesauce in a 1-for-1 ratio

Margarine for Butter

All-Purpose Flour for whole-grain flour, almond flour, gluten-free flour, coconut flour, buckwheat flour, or any whole-grain flour.

Canned Veggies for Fresh Or Frozen Veggies

Flavored, Sweetened Yogurt for Whole, Plain Yogurt

Tortillas and Processed Hamburger Buns for Romaine leaves

Mashed Potatoes for Cauliflower Mashed

White Flour Pasta for Whole Grain Pasta or for Zoodles

Milk chocolate for Dark Chocolate

Swap out the ice cream for Nice cream:

Put frozen banana chunks in a food processor and pulse until smooth. Add dark chocolate chips and a drop of peppermint extract for mint chocolate chip flavor, or if you love chocolate peanut butter ice cream try 2 teaspoons cocoa powder, 1 tablespoon peanut butter, and dark chocolate chips.

WORKOUT Get Fit God’s Way

Excuse proof your workout with these tips:

Here’s a simple hack: Create a list of workout moves and repeat it.

Ideas include:

• Warm up with jumping jacks or march in place, and then do 3 sets of 15 for each: squats, lunges, glute bridges, planks, pushups, and superwomans. The list of bodyweight moves is endless.
• Other ideas include going for a walk, using home equipment, dancing, and stretching. If it’s too cold and you have stairs go up and down them for a specified amount of time, rest, and repeat.
• It helps to create a little note on your phone with moves you enjoy and make them into a circuit, put on a great Christian playlist, and/or meditate on a scripture, and pray before and after.

I want to avoid injuries and muscle atrophy, so I’ve been training my glutes a lot. Because our glutes are the largest muscle and burn the most calories, this quick workout is my go-to when I can't get to the gym or a class. I start with band walks and bird dogs to warm up.Then I would do 3 sets of 15 with my band on:

• Donkey kicks
• Fire Hydrants
• Bird Dog holds squeeze that transverse abdominis and those back muscles
• Lateral leg lifts. Hold onto something, and keep your toes pointed and up
• Glute bridge on the ground or with feet on the couch
• Take the band off and do bodyweight single-leg hip thrust with your back on the couch
• Banded seat abduction leaning forward
• Hold plank for 1-2 minute
• REPEAT!

You can still enjoy the holiday season while being Fit God’s Way! Remember, your body is His temple. Turn to Him, choose grace, and show up in the power of the Holy Spirit! 

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