I’m sure by now you are ready to get started, right? “So how much exercise is enough?” you might ask.

Well, that depends on your age, gender, fitness level and objectives. The Cooper Institute for Aerobics Research in Dallas has found that walking 30 minutes a day, three times a week, provides some cardiovascular benefits. If weight loss is your goal, then the institute suggests you increase your walking time to 45-60 minutes, five to six times a week. As you progress, you can strive for a higher level of fitness by increasing the duration or difficulty of your workouts.

Exercise can be a lot of fun! Find something you enjoy doing and after getting clearance from your doctor-go for it!

Be Strong

Another way to turn back the clock is to include some form of impact exercise or weight training in your routine.

This was proven when a landmark study by researchers at the USDA Human Nutrition Research Center at Tufts University revealed that weight training has a tremendous effect on aging. In only eight weeks, 10 fragile men and women between the ages of 86 and 90, all of whom had chronic disease or disabilities, increased the strength of their leg muscles by a dramatic 174 percent without injury. They also increased their balance and walking speed.

According to the American College of Sports Medicine, weight or resistance training is the only type of exercise that can substantially slow and even reverse the declines in muscle mass, bone density and strength that were once considered inevitable consequences of aging.

As you can see, a physically active lifestyle provides many health benefits. Exercise can help you regain energy and vitality, improve the quality of your life and even prolong your life. An article by Mark Lander of Better Health and Medical Network states that reports have indicated that athletically and nutritionally fit individuals can be as many as 10 to 20 biological years younger than their chronological age.   By exercising you can turn back time! So, why wait another minute to start moving?

The fact is, exercise can not only improve the quality of our lives but can actually reverse the effects of aging. And even better, it doesn’t take long to realize its many benefits. Even an overweight or out-of-shape person can begin exercising and achieve a fitness level and health benefits as if exercise had been a part of their lifestyle for many years.

Hard to believe? Well, not when you understand that God created our bodies to be active. When we exercise, our bodies respond quickly and favorably. According to the Surgeon General’s Report on Physical Activity and Health, “higher levels of regular physical activity are associated with lower mortality rates for both older and younger adults.” Even those who are moderately active on a regular basis have lower mortality rates than those who are least active, the report said. In addition, the report revealed that exercise helps reduce the risk of premature death, or developing conditions such as heart disease, high blood pressure, high cholesterol, colon and breast cancer and diabetes. Exercise also helps to reduce or maintain body weight or body fat, builds and maintains healthy muscles, bones and joints, reduces depression and anxiety, improves psychological well-being, and enhances your work, recreation and sports performance.

Health Is in the Air

There are many forms of exercise with many different health benefits. Most often we categorize exercise into two kinds-aerobic and anaerobic.

Aerobic is any activity requiring oxygen. Aerobic exercise uses large muscle groups, is rhythmic in nature and can be maintained for a period of time.

Anaerobic means without oxygen. Done consistently, aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen in a more efficient manner. Your body is subjected to a good kind of stress that strengthens and trains your heart and lungs to work more efficiently. Naturally, by strengthening your heart muscle you reduce your risk of cardiovascular disease.

A Good Reason to Exercise

When you exercise aerobically, you also increase your lung capacity. That’s important for a number of reasons. Taking in adequate oxygen is essential for life itself.

Aerobic exercise, which trains our body to breathe deeper and pull more oxygen out of the air, actually reverses the effects of aging and prolongs life. Taking in more oxygen means more oxygen goes to the brain, which helps you think and reason better. If you want to stay mentally sharp, aerobic exercise can help!

A study published in the Archives of Internal Medicine concluded that a lack of physical activity is a possible risk factor in intellectual decline. As part of the study, the cognitive ability of 6,000 women over 65 were tested at the onset and then again six to eight years later. The results revealed that the women who walked the most (2.5 miles daily) were least likely to experience deterioration in their cognitive ability. Only 17 percent of the women showed signs of intellectual decline as opposed to a 24 percent decline in those who walked less than one mile per week. Aerobic exercise increases the amount of oxygen to your brain. I think that’s an excellent reason to get moving! 

As the Fat Burns

Another important benefit of aerobic activity is that it burns stored fat. This is vital in achieving and maintaining a healthy weight.

Fat is a slow-burning fuel that requires oxygen. If oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of their energy requirements. Burning fat requires continuous smooth movements, so learn to develop a rhythmic style when exercising. And to effectively burn fat, you should breathe slightly deeper and use a little more lung capacity.

A consistent exercise routine will help you become more physically fit. As you do, you will begin to look better and have more energy.

Don’t Worry, Be Happy!

Another very important result of aerobic exercise is that it causes you to feel better, not only physically but emotionally. As you exercise, endorphins are released in your body. These are neurotransmitters (biochemical substances) in the brain that, among other things, produce a sense of well-being. When you exercise you will not only feel stronger and healthier, but you will also be better able to deal with day-to-day stress. In fact, many researchers believe exercise is the best antidepressant available.

So if you struggle with depression or anxiety, gird up your mind with God’s Word first. Find scriptures to stand on that will bring you peace. Then, exercise. It’s a natural, healthy way to combat depression. And it will also help you sleep better.

Next time I’ll give you some recommendations on how much exercise is enough.

Next, consider a specific Christian exercise plan to help you achieve your fitness goal. Write that down as well. Keep in mind the best fitness plan includes both aerobic exercise such as walking, jogging, swimming, biking, etc., and anaerobic exercise which is weight or resistance training. Aerobic exercise burns fat. And building muscle not only helps you look toned and fit, one pound of muscle also burns about 35 calories a day, whereas one pound of fat burns only two calories. When you do the math it’s easy to see how beneficial it is to gain muscle.

A generic plan such as “I will exercise this week” won’t be sufficient. You must have a specific plan. It could be something like: Monday, Wednesday, Friday—walk 30 minutes; Tuesday, Thursday—30-minute gym workout.

Exercising actually can be fun when you find something you like to do, and at the very least it is rewarding and will help you feel better emotionally, mentally and physically.

Now Do It!

As we’ve discussed, three main elements necessary for you to achieve a healthy lifestyle are to:

1)      Commit your plan to the Lord.

2)      Write down your health and fitness goals in the form of a binding declaration.

3)      Develop a plan to achieve those goals.

Making and keeping a commitment to achieve a healthier lifestyle is not the impossible dream, but rather a very achievable goal.

So, why not make this the week you get started?  “Commit to the Lord whatever you do, and your plans will succeed” (Proverbs 16:3, New International Version).

That’s especially true in obtaining health and fitness goals. And, Psalm 37:5 tells us essentially the same thing when it says: “Commit your way to the Lord [roll and repose each care of your load on Him]; trust (lean on, rely on, and be confident) also in Him and He will bring it to pass” (The Amplified Bible).

When you and I commit our way—our goals, our desires—to the Lord, He will bring them to pass. In other words, He provides the momentum.

One definition of the word commit is: “To give in trust; to put into the hands or power of another; to entrust.” That is so fitting when it comes to achieving success in your health and fitness goals. The first step is to put your goals into God’s hands.

That’s the spiritual step in making a commitment, and it provides momentum!

A Course of Conduct

Another definition of the word commit gives us insight into the practical steps of commitment. Noah Webster’s 1828 American Dictionary of the English Language says to commit means, “…to commit one’s self is to do some act, or make some declaration which may bind the person in honor, good faith, or consistency, to pursue a certain course of conduct, or to adhere to the tenor of that declaration.”

Commitment means having a plan of action that you stick to with honor and in good faith. That plan should include: Making a binding declaration (firmly establishing your goal); and adhering in good faith to a consistent course of conduct (following specific objectives) to achieve the declaration (or goal).

Making a Declaration

Let’s talk about what it takes to formulate and make a binding declaration.

For one thing, it means writing down goals and praying over them with the sincere intention of reaching them. It also means investing the time to come up with a specific course of action to help achieve those goals.

Habakkuk 2:2 instructs us to “write the vision, and make it plain upon tables, that he may run that readeth it.” A written plan of action will help you stay focused and moving toward your goal. When you associate God’s Word with your goals, that makes success a sure thing, because His Word and presence have the power to change you.

Now, making a declaration also means declaring or speaking your goal. As you hear yourself declaring your goal, you’ll become more persuaded and determined to reach that goal.

Let’s talk a moment about what your health and fitness goals might be.

Living a healthy lifestyle is a goal every person should have. This goal should include a healthy eating plan and a fitness plan. The best strategy for you depends on many factors such as: your present weight, how much weight you need to lose, your activity level, the condition of your health, etc.

If weight loss needs to be part of your goal to live healthy, a realistic weight-loss goal would be to lose one to two pounds a week. While we each have a unique body type and metabolism, a great way for most people to begin losing weight is for them to subtract 250 calories from their daily calorie intake and begin burning an extra 250-500 calories per day through exercise.

How many calories you need to consume is dependent on those many factors I mentioned previously. Fewer than 1200-1400 calories a day for women and 1800-2000 calories for men is not typically recommended. And not eating enough not only will deprive your body of needed nutrition, it also can cause your body to go into “starvation mode” which slows down your metabolism. This in turn slows your ability to lose weight. So, please visit your doctor before beginning any weight-loss program or fitness routine. He or she can help you decide on a plan that will work best for you.

I will share some healthy eating tips next post.

            It’s a good idea to wear clothing that breathes. Try layering mesh tanks over cotton/spandex bra tops. Not only will they provide good coverage and breathe-ability, but also this combination will offer great support and style.

            Comfort, of course, is a necessity when choosing your walking wardrobe. Look for shirts and shorts that move with you. This is not the time to try and squeeze into last year’s shorts. Your clothing should not bind you or inhibit your workout in any way. For example, make sure your shirt is large enough that you can swing your arms their full range of motion.

            If the sun is shining, wear a sun visor or a cap to shield your eyes from its bright rays. Look for a visor that has a built-in sweatband. That will keep your head cooler, as well as prevent the sweat from rolling into your eyes.   

            If you have “a fanny pack,” you might want to strap it around your waist, and store a small bottle of water in it. That way, it will be handy for quick drinks throughout your workout.

These Shoes Are Made For Walking

            No matter what the weather, good walking shoes are a must. Your shoes should provide good support and offer a great fit. If not, you’ll experience blisters, calluses and all-around discomfort.

            So, what makes a shoe perfect for walking? Good walking shoes should:

            •Have arch supports

            •Elevate the heel one-half to three-quarters of an inch above the sole of the foot.

            •Have uppers made of materials that breathe (Leather or nylon mesh works well.)

            •Have heavy rubber or crepe rubber soles.

 Heat Exhaustion and Heat Stroke Warning Signs

 * Nausea or vomiting

* Feeling weak

* Feeling thirsty and moderately uncomfortable (later you may lose the desire to drink)

* Headaches

* Increased pulse rate

* Rapid breathing

* Chest pains

* Flushed complexion, leading to a pale or even bluish complexion in advanced stages

* Clammy-feeling skin

* Noticeably decreased volumes of urine (urine may have lost its clear color as well)

 More advanced signs of overexposure to heat include:

* Cramps or painful muscle spasms

* Slowed reaction times

* Dizziness and even fainting (heat stress may lead to convulsions or a coma)

* No longer sweating

* Unexplained silliness

* Confusion

             Heat stroke occurs when the body’s core temperature climbs above 106 degrees Fahrenheit. With heat stroke, sweating stops and the body’s cooling mechanisms shut down. Brain damage may occur in 6 minutes. Coma and death could result. (American College of Sports Medicine)

Please be watchful over yourselves!  You can read my previous posts – The Heat is On! (3 parts) on more ideas about working out in the heat.

Here are some water facts to get you motivated.

•Water lubricates and cushions around the joints.

•Water serves as a shock absorber for your eyes and spine.

•Water maintains blood volume and proper muscle tone.

•Water helps you lose weight and is a natural appetite suppressant.

•Water can improve the appearance of your skin.

•Water is a great treatment for fluid retention.

•Water keeps you from being dehydrated. (Did you know that one of the most common reasons for headaches and anxiety attacks is dehydration?)

Give yourself this quick dehydration test. Grab the skin on the back of your hand, pinch it pretty hard and release it. Watch how quickly your skin bounces back. If your skin doesn’t return quickly, you are probably dehydrated.

Ultimately, you should drink six to eight glasses of water every day, but when it’s really hot and you’re sweating more profusely during your workouts, you need to increase your water intake.  Try dividing your weight in half and drink that many ounces of water a day. That should be your goal.

If you have trouble drinking 64 ounces of water, here’s a trick. Outsmart yourself. Buy one of those 33-ounce water bottles and drink two of those a day.  Somehow, consuming only two bottles of water as opposed to eight separate glasses makes it seem like less water. It’s also a good idea to keep a water bottle in the car, next to your computer at work, in the kitchen, on your nightstand and anywhere else you find yourself throughout the day. That way, you’ll have a water bottle handy all day as you sip your way to 64 ounces. Try it!

Also, if you can’t stand the taste of tap water, try a bottled version of the wet stuff. If that doesn’t help, you might add a slice of lime or lemon to an ice-cold glass of water. Adding more water to your diet is another step toward a healthy, strong body. So, are you ready? On your mark, get set, DRINK!

We’ve been talking about what to do when it gets so hot outside you may not  want to stay with your normal exercise routine.  Well, here are some ideas that will help you no matter what it’s like outside!           

If it’s too hot to even leave your house and head to the YMCA, move the furniture, take the telephone off the hook, put in an exercise DVD and get at it. Whether you do cardio, Pilates,  taebo or dance, you’re sure to get a great workout in the comfort of your own home. Check out my From Faith to Fit program – it has an awesome cardio workout and a separate abs/pilates workout.  You can read more about it on the home page at www.higherfitness.com.

But you say, “Marty, I don’t like most exercise DVDS. I’m old school. I like basic moves—not all the dance and choreography.” Well, then do a basic workout such as: 20 front lunges (making sure your knee doesn’t extend past your ankle as you go forward); 20 squats (legs should be shoulder-width apart as you sit back, like you’re sitting into a chair); 20 plies (legs should be part with toes pointed outward); 20 knee lifts; 20 front kicks; 20 pushups (girl style, on your knees, is fine); 50 abdominal crunches (making sure you don’t pull on your neck as you come up); 50 lower abdominal lifts (making sure you don’t rock as you lift); and finally incorporate some static stretching. If you need some additional exercise ideas, check out my book “Marty’s Top Ten: Diet & Fitness Strategies” which will guide you through a safe workout.

Whether you choose to exercise outside or inside during these dog days of summer, ask the Lord to bless your workout. He will because He loves you and wants you to be fit and healthy so that you can fulfill the calling upon your life. Enjoy these summer months, and keep on pressing toward your fitness goals. You can do it! No sweat…OK, maybe a little sweat.

      Let’s face it; there are going to be some days over the next several months that are simply too hot for running your typical two miles at the outdoor track, so you’ll need a Plan B.

      When the heat index is at a dangerous level, get up super early and dive into your workout—literally! That’s right, do an aquatic workout. If your health club has an indoor pool, that’s even better, but if you only have access to an outdoor pool, try and get your workout in before 10 a.m.  

      Pool workouts are great when it’s hot outside, and they’re very beneficial. In fact, water provides 12 to 14 percent more resistance than air, which means you could have a better workout in the water than on land. Plus, there is a decreased risk of injuries because of the water’s buoyancy. What’s not to love?

      Here are five exercises you can do in the pool:

1.  Just for Kicks: Grab a kickboard and begin logging laps. To burn more calories, avoid the sea turtle pace and really push yourself. This is a great lower-body workout, as well as a fat-burning exercise.

2.  Arm Circles: Swim to the shallow end of the pool and stand with your feet shoulder-width apart, with your arms straight out to the side.  Now, make tiny circles with your arms in a forward direction; now reverse the motion.

3.  Knees, Please: With your hands on your hips, stand with your feet together, and begin lifting one knee up at a time. Do 20 on each leg and then change the knee lift to a front kick, really slicing the water with your leg as you move it up and down.

4.  Fab Abs: Either sit on the stairs of the pool or grab the edge of the pool and support your legs outstretched in front of you. Now, bring your legs into your chest and back out again as fast as you can. This move will give you an intense crunch.

5.  Jog it: Get into the shallow part of the pool and jog in place, lifting your knees as high as you can and keeping in constant motion. Keep it up for a great aerobic workout.

            If a water workout doesn’t appeal to you, why not bring your outdoor workout indoors on those hottest of hot days? You don’t have to belong to an exclusive gym to achieve an excellent workout inside. Local YMCAs are a great place to exercise and have fun at the same time. In addition to offering aerobic classes and fitness equipment, YMCAs usually have indoor basketball, volleyball and racquetball leagues.

            Participating in a sport such as racquetball could be the perfect indoor workout for you. Did you know that you can burn more than 600 calories per hour playing racquetball? Many avid racquetball players say they get a total body workout while having fun.  You’ll need a racquet, sports glasses, tennis shoes and appropriate workout wear.

            Next week, I’ll finish with some exercise ideas you can do at home – inside.

Exercising outside can be dangerous when temperatures soar but you also burn more calories when it’s hot, so the dog days of summer really are man’s (and woman’s) best friend—if you use warm weather workout wisdom.

Warm Weather Workout Do’s

When the heat index is off the charts yet you still long to exercise in the great outdoors, you’ll need to follow these do’s in order to avoid heat exhaustion and even heat stroke.        

*Do exercise in the early morning hours or late at night, avoiding the peak heat hours of 10 a.m. to 2 p.m.

*Do drink plenty of fluids—preferably water—because it’s extremely important to stay hydrated. By the time you’re thirsty, you’re already dehydrated so drink up before you feel the need.

*Do wear sunscreen, even if you won’t be directly in the sunshine.

*Do eat regularly, shooting for five or six small meals a day. Intense heat can decrease your hunger, but it’s important to eat nutritious food. Fruits and vegetables are good choices because they also help maintain your proper hydration.

*Do watch the weather channel and stay aware of dangerous heat index conditions. If the apparent temperature (which combines the actual temperature and relative humidity) is between 80 and 90 degrees Fahrenheit, exercise will be more fatiguing than usual; if the temperature is 90 to 105, heat cramps are almost inevitable; 105 to 130, heat exhaustion is highly likely; greater than 130, heat stroke is probable.

*Do stick with exercises you can perform consistently well. In other words, don’t try to run six miles on a really hot day if you usually run two miles.

*Do wear light, loose-fitting workout clothes. Opt for cotton which breathes or other fabrics designed to absorb perspiration. Also, avoid dark colors which will draw the heat to your body.

Warm Weather Workout Don’ts

And now for some don’ts—things to avoid so you burn calories, not burn up.

*Don’t try to lose weight by sweating off the pounds because excessive sweating will not result in permanent weight loss, only water loss.        

 *Don’t forget to drink lots of fluids even if your outdoor exercise of choice is swimming. Just because you’re surrounded by water doesn’t mean your insides are well hydrated.

*Don’t work out until it hurts, ignoring your body’s signals. Heat-related illnesses begin with cramping, headaches, etc. So, listen to your body and take it easy in the heat.

*Don’t put your body through extreme temperature changes by exercising outdoors in the heat and then immediately heading indoors where the air conditioner is blowing full blast.

*Don’t work out for long periods of time when temperatures are high. Pace yourself until you become acclimated to the hotter weather. Only spend a few minutes exercising outdoors at first and gradually add time each day.

Next post, I’ll give you some ideas for Plan B – when it’s just too hot to run outdoors.

Next, prayerfully consider a strategy to achieve your goal. It needs to be a plan you can and will implement, but also one that is going to challenge you. This strategy will be a road map; it will enable you to “run with the vision” and attain your goal. So write it down as well.

Your strategy needs to be specific. For instance, if weight loss or higher fitness is your goal, your strategy should probably include changes to your diet as well as an exercise plan. Depending on your fitness goals, you may need to get additional information about what type of exercise will work best for you. 

A generic exercise strategy such as “I plan to exercise” won’t be of much use. It needs to be specific, taking into account your present fitness level and your goal. It could be something like, “I plan to walk four times a week for 30 minutes” or “I plan to walk Monday, Wednesday and Friday, and work out at the gym Tuesday and Thursday.”

I would encourage you to consider adding some sort of resistance training to your fitness routine. Developing muscle is a must for many reasons. For instance, one pound of muscle burns about 35 calories a day, whereas one pound of fat burns only 2 calories. Studies tell us between the ages of 20 and 30, without weight-resistant exercise, we begin to lose muscle. As we lose muscle, our basal metabolic rate slows down, which means we burn fewer calories. This change in metabolism generally means a gain in fat. Let’s say that between the ages of 30 and 40, we have lost 10 pounds of muscle and gained about 10 pounds of fat. That means that in 10 years, we would have a 20-pound body composition change and still weigh the same.

By increasing your muscle, or lean body mass, by 5 pounds of muscle, your calorie expenditure would increase by 175 calories a day. That’s 63,875 calories or 18 pounds a year!

No wonder as we age it is so easy to gain fat simply by not exercising. Many people are frustrated by the fact that they eat just as they always have, but now are gaining weight, not realizing that each year without resistance exercise, their metabolisms are slowing down. Exercise is the only way to reverse this effect of aging.

So add resistance training as part of your strategy. If your exercise strategy is specific, you’ll be more likely to stick to it. It will help you stay on course, moving toward your goal.

 Developing a Diet Strategy

The same principle is true in making adjustments in your diet. If you are striving to eat healthier or lose weight, simply saying “I’m not going to eat so much junk food” will not ensure you’ll make healthy food choices. Your strategy must be specific in order to achieve lasting success.

Keep in mind that “calories in” minus “calories out” will equal either weight loss or weight gain. But don’t starve yourself! You must consume enough calories so your metabolism will work properly.  While we each have a unique body type and metabolism, for most people a great place to start is by subtracting 250 calories from their daily intake and burning an extra 250-500 calories per day through exercise. The best diet strategy for you depends on many factors such as: your present weight, how much weight you need to lose, your activity level, the condition of your health, etc. Your doctor can help you decide on a plan that will work best.

I’m sure you’re aware of the foods you “don’t” want to make a habit of eating: cookies, candy, ice cream, fried foods and sugared drinks such as colas, just to name a few.

So I’m going to share with you specific “do’s” that can add up to big benefits. These are great, realistic nutrition strategies that are recommended for everyone, especially if your goal is weight loss and/or achieving a healthier lifestyle!

One of the most important changes you can make to your diet is to drink at least 64 ounces of water a day—more when exercising. Water helps cleanse your body and is necessary for fat loss. It’s even a mood-booster.

Fruits and vegetables are an essential part of a healthy diet. But are you eating enough? Studies show we need 3-5 servings of vegetables a day, and 2-4 pieces of fresh fruit daily. One vegetable serving is 1/2 cup chopped raw or cooked vegetables, or one cup of raw leafy vegetables. A salad is one of the easiest ways to get a cup of raw vegetables but go easy on the dressing to avoid consuming too many calories. And of course, there are many wonderful fruits to choose from. So give your taste buds a little variety!

Adding a high-fiber cereal to your diet is also a great diet strategy. It will help you digest about 130 fewer calories per day. (One-half cup of All Bran cereal has 10 grams of fiber.) If you don’t like the high-fiber cereals, then add a little of a high-fiber variety to your regular cereal. Top it off with berries and you’ve just had a portion of your fruit for the day!

Whole-grain breads are very important to your diet as well. Health-food stores have the best selection but there are some decent brands at the supermarket. Whole-grain breads are much more nutritious and satisfying than enriched wheat or white. If you’ve never eaten denser bread before, you may want to begin by toasting a slice and spreading it with peanut butter.

Having baked, broiled or grilled fish several times a week is a terrific healthy-eating strategy. Salmon and some other cold-water fish contain Essential Fatty Acids, which are not produced by the body but are needed to help prevent disease.

Now, in order not to sabotage your goals, plan ahead! Reserve a healthy snack for your ride home from work or school—a piece of fruit, string cheese or half a turkey sandwich and a bottle of water. Stabilizing your blood sugar level in the afternoon will help you avoid excessive eating in the evening. This seems to be a time when people munch uncontrollably, consuming too many calories and unhealthy snacks.

If you’ll begin doing the “do’s,” the “don’ts” will eventually disappear. And remember, you have the Holy Spirit and the fruit of the spirit (which includes self-control) dwelling within you to help you.

So add these diet strategies to your plan—write them down and commit to them.

Tracking Your Progress

Lastly, you need to track your progress. If weight loss is your goal, this could be as simple as weighing yourself weekly or monthly. Since you may lose inches before you lose pounds, it’s a good idea to record your measurements when you begin and then measure yourself monthly. Simply being aware of how your clothes fit is also a good way to gauge your progress.

Remember weight loss is not the only goal here—you should be noticing improvements in your health, your strength, your mental capacity and the quality of your life. It is God’s will for you to be healthy and strong.

I pray the rest of this year will be a great for you! I encourage you to review your goals and strategies daily so you will stay focused and in faith. “Commit to the Lord whatever you do, and your plans will succeed” (Proverbs 16:3, New International Version).

Your resolutions are sure to become realities!