Exercise

New Year, New You! by Donna Richardson Joyner

“Old things have passed away, behold all things have become new.” It is the dawning of a new day. You can achieve a healthy mind, body and soul. This is your New Year and New You. You are creative with new ideas, dreams, goals and vision. You are a change agent. Speaking of which, change your attitude; change your life. Your mind is sound and you have the mental capacity to do all things in excellence. You are equipped for every good work. It’s a New Year. Are you ready to give birth to a New You? Take full control over your life today. Don’t allow negative attitudes to cause you to fail or walk in mediocrity. It is now time for a paradigm shift in your attitude. “So a man thinketh in his heart so is he.” Think positive thoughts about yourself as well as others. You build up and not tear down. Don’t give room to the adversary to use your mind as a playground. Your mind is powerful and sharp. Remember to soak it into areas that challenge you to remain focused. You are alert and your thoughts flow like living waters. Don’t entertain negative energy. Allow your energies to be exerted into areas that are fruitful. Stretch yourself in areas that bring forth the impossible. No longer can you allow your life to pass you by. Catch up, run up, sit up, get up and move up with the potential that is place down on the inside of you. Remove the clutter out of your mind and attitude. Let every maladaptive behavior dissipate. You have been given twenty-four hours (24) hours in a day. Strategize a plan of action. Enjoy every day of life immensely. Seize every moment. Create your change. Demonstrate who you are by gravitating after your purpose, your destiny. You are not an imitator. You are an original who cannot be duplicated. You are a conqueror so never stop dreaming big. You are a winner and this is the dawning of your new day. Relinquish every hindering force of fear that will hold you back from who you are and what is rightfully yours. Own your life back with good health and dream of your custom made New Year. Awaken Now to A New Year, New You!

As a fitness/health expert, I don't spend time addressing excuses. I help real people with real problems get real solutions. You can't change what you didn't do in your past health but you can change your future health. That was then and this is now. Life is in front of you not behind. No more excuses, no hemming and hawing, get up and get moving.... Not your mouth your body.
Change your mindset. “So a man thinks in his heart so is he.” Your thoughts govern your action. You have to want to change more than you want to stay the same. If you think of yourself different you will do differently.
If you are Ok with where you are then you will stay right there. But if you really want something and it means the world to you, you will go for it. You have to have tenacity, be relentless and remind yourself daily "If change is to be, it is up to me!!!"
Time: You have time for CSI, Dancing with the Stars, American Idol, Soap Operas; The golf and travel channel that would be me.
If it is not a priority you won't make time for it. You could watch TV and workout at the same time…What a combo!

Money:
You will spend money on an I-pod, new black berry or i phones, clothes, make up, etc…
But a little or small investment in your health will save you a lot of money that you would pay because of doctor and hospital bills. Take control of your health. Don't let your health take control of you. It's call prevention. Just like with preventive maintenance, you take care of your body before it breaks down. For example I despise going to the dentist. I want to stay out of the dentist chair unless I have to go for cleaning and my annual checkups. If I am at the dentist office for more than that it is probably because I didn't hold myself accountable in taking the best care of my dental health. It is nothing nice about having a root canal. Catch my drift?
If you make your health a priority you invest the money to take better care of yourself. I once read in a comic strip where the doctor was talking to his patient that said, “Would you rather exercise one hour of every day or be dead every hour of every day?”
Our bodies need movement in order to stay healthy. No movement is a liability, literally. You got to keep moving. There is a danger in doing nothing.

Hair:
Some African American women do not want to work out because they do not want to sweat out or mess up their hair. I realize that it cost a lot to go to the salon frequently because of working out so add moisture with a deep conditioner. If your hair becomes dry from working out use natural products versus products that have a lot of drying agents like alcohol. I suggest there are a lot of hairstyles that are conducive for workouts for example braids, weaves, natural style, and low maintenance styles.
If you think about our health like you think about your hair we would be very fit and healthy. You don't miss hair appointments but you may miss a trip to the gym or a work out.
Healthy hair comes from having a healthy body. What good is it to have your hair looking fantastic and people have to visit you in the hospital because you are not taking care of your body?
If you had not been doing anything how do you get started:

* First you have to be sick and tired of where you are and make a decision to change.
* Admit your present condition and create an action plan. Without a plan and vision for where you are going you won't accomplish your goals. Work the plan.
* Start with small steps towards living a more active lifestyle by making it a priority to be physically active daily. You don't have to start doing too much too soon. For example: 10- 20 min walk, park and walk, take the stairs, try a beginner workout class or fitness DVD.
* You have to combine healthy eating with physical activity. Energy in has to be less than energy out. Take in less calories and burn more calories. Beside from good nutrition and exercise, be sure to add in some R & R (rest and relaxation).
* Be patient. You didn't get there overnight so you can't expect change overnight. Most of us run into problems when it comes to taking care of ourselves. A problem is a mismatch between what you want and what you have. For example: you want to fit into your favorite outfit but you are two sizes larger. Take steps to change and know that change comes from within. Whenever you fail to change you are destined to repeat.

If you are already active you have to keep on trucking:
* Set new goals, short term and long term. Your goals have to be S.M.A.R.T!

S.M.A.R.T stands for the following:
S-specific M- Measureable A-Attainable R- Realistic T-Time Specific

Example: If you say to yourself, I will lose 10lbs over 2 months by eating healthy and exercising daily; that’s a smart goal.
* Journal and write your vision. Make it plain and attainable.
* Challenge yourself because you may have hit a plateau. Change the activity to include new activities. Change the frequency and intensity of your workouts
* Be committed and be productive so you can see results. You may have to make adjustments with your nutrition and fitness plan. Remember this is a lifestyle journey, continue to plant goods of health and let them take root.
* Keep having positive self-talks with yourself. You are what you think. You have to think, success is intentionally when it comes to your health. Failure is not an option.
* Reward yourself as you reach your goals which will help keep you motivated.

by: Donna Richardson Joyner

Eat, Drink and be Merry
5 best things you can eat this holiday season

In the book of Ecclesiastes, King Solomon gives us words of wisdom about living. One of my favorite scriptures is found in Ecclesiastes 5:18 “It is good for a man to eat and drink and to find satisfaction in all his work…..” Indeed, God wants us to enjoy life.
The holidays are a time when we have a special reason to celebrate! God also wants us to be healthy and honor our bodies, the temple of the Holy Spirit. Often, this means eating and drinking in moderation, even when there are so many fattening temptations at parties, dinners and family gatherings.
During the holiday season, you probably expect a fitness professional like me to tell you what not to eat. Well, my guess is that you already have some idea of what not to eat. It’s the “not eating part that poses a challenge. In the midst of holiday parties and family gatherings, it can be tempting to overdo it. So, this season when the average American gains weight, I want to share with you a list of popular holiday foods that are exceptionally good for you. I’m not suggesting that by eating those “good” foods you give yourself permission to at all of the things that are exceptionally bad for you. However, I am suggesting that if you make t your goal to add these foods to your plate during the holidays, you’ll be much better off when January comes! You’ll have less room for the sweet, salty and fattening foods that appear in abundance during the holiday season.
Here’s my top 5 list of best things to eat and drink this holiday season:

1. Sweet potatoes: One of oldest vegetables known to man, sweet potatoes is among the most nutritious vegetables around. Not only are they a sweet dessert but they are a rich source of antioxidants as well as Vitamins A, B6 and C. Some researchers have recently classified the sweet potato as an “anti-diabetic” food. The sweet potato has been given this label because of some recent animal studies in which the sweet potato helped stabilize blood sugar levels and lowered insulin resistance. Because of their high concentration of Vitamin A, the sweet potato is also thought to protect against emphysema in those who are exposed to second hand smoke.

2. Walnuts: Nuts are especially popular during the holidays so when you see them at a holiday party, eat up! There is perhaps no easier way to add extra nutrition, crunch and flavor to a meal than to add a hand full of walnuts. With the abundance of omega 3 fatty acids walnuts are helpful in improving your cardiovascular health. Omega 3’s can help improve your cholesterol ratios and decrease your risk factors for a heart attack or stroke.

3. Cranberries: Cranberries are at their peak just in time for the holidays. They are believed to help prevent urinary tract infections, kidney stones and cancer, and they help lower cholesterol and aid in recovery from a stroke. Because of cranberries’ tartness, some people prefer juice as an alternative to experiencing some of the benefits of cranberries. Cranberry juice is a healthy drink to add to your holiday fare. In addition to cranberries, raisins, bananas and apples are all filling foods. Take a bite of these fruits before or after Christmas dinner, at the holiday party or from the gift basket that arrives at the office. They can help you feel full, serving a helpful purpose when you are trying not to overeat.

4. Turkey: In most households, the meat of choice during the holidays is turkey. Turkey can be an excellent, lean source of proteins. A four ounce serving provides over 65% of the daily value for protein, along with 12% of the daily value for saturated fat, which is about half the amount of saturated fat found in red meat.

5. Yams: Perhaps one of the best advantages of yams during the holiday season is that because of the high fiber content they fill you up without filling out your waistline. Like cranberries, yams peak from October to December just in time for the holidays. Yams are a terrific source of potassium, which helps lower your blood pressure. They are rich in B6k which at high intake levels, has been shown to reduce the risk of heart attack.

Of course, during the holidays and all year long any additional consumption of raw fruits, healthy nuts and vegetables are great for your health. When you see a party tray with raw broccoli, carrots or cauliflower, add some of it to your plate. I want you to enjoy that since of Auntie Ruth’s Red Velvet Cake just don’t overdo it. And if at all possible, have a few nuts or a piece of fruit in conjunction with it. As for your loved ones, pass this column along! Encouraging good health is a loving thing to do.


by: Donna Richardson Joyner

Hitting a Plateau … and Conquering It!

Has your weight-loss or workout plan hit a plateau? Do you feel stuck and unable to restart your weight loss or improve your body tone? If so, you’re not alone.

Plateaus in our fitness progress occur because our body is set up to survive a famine. As a result, if you go on a diet or start an exercise plan, your body will hunker down and adjust to survive on the reduced calories so that you will “survive.” Your metabolism slows down, and it appears that you are no longer making progress. You are burning fewer calories even though you do the same workout. That is why it is critical to ‘shake things up’ a bit.

There are two keys to conquering a plateau: exercise and nutrition. In this first of two articles on conquering a plateau, I will focus on exercise.

Plateaus often hit after about eight to ten weeks of cardiovascular training, or six months of weight training. They can last indefinitely until you change what you are eating and doing physically. People hit plateaus for a variety of reasons and there are several solutions I’d like to share. When you feel you aren’t making progress any longer, it is the perfect time to make a few changes in your routine. Spice it up! Here are a few ways:

1. Add or Increase Your Weight Lifting
If you have not started a weight lifting routine, start with a few full body weight lifting programs and building on them. One to two times per week will increase your metabolism. If you are already lifting, then you have a couple of choices:

a. Increase the number of reps in each set. If you are doing eight to ten reps, increase it to 12 – 15.
b. Increase your sets. If you are doing one to two sets, increase it to three sets per exercise.
c. Change the order of your exercises.
d. Introduce a new exercise to your routine.
e. Decrease the amount of time between sets, but never less than 20 seconds.
f. After you have tried the above, you can increase the weight. I you have been working out with a five-pound weight for bicep curls, for example, move up to eight pounds. If building larger muscles is your goal, increased weight is the way to attain it.

2. Get Your Heart Pumping.
To conquer a plateau, you want to “surprise” your metabolism so that your heart has to pump a little harder for brief periods. Here are some ways to change your current workout to increase your metabolism:

a. Increase the distance. If you are walking two miles three times a week, try three miles three times a week.
b. Increase the duration. Whatever your activity, increase your time from 20 to 30 minutes to 40 to fifty minutes.
c. Increase the frequency of aerobic activity. For example, if you do aerobic activity two to three time a week, increase it to four to five times a week.
d. Try interval training. Increase your speed or the incline. If you are on a treadmill, increase the incline. If you are outside, find a few hills on your path. Increase your pace for a few minutes, then back off, then repeat.
e. Introduce a variety of aerobic activities. Swim once a week, jog once a week, cycle indoors or outdoors once a week, and go for a morning walk.

Mixing up your cardio activities will also help with boredom! In the next article, we’ll discuss easy ways to adjust your nutrition so that you can increase your metabolism and break through your plateau.

Keep on Moving,
Donna

Finding Time to Exercise Despite a Busy Schedule
By Donna Richardson

For most people who find themselves traveling or constantly on the go, finding time to exercise is one of the biggest obstacles to maintaining a physical fitness regimen. And believe me, I understand! I am on the road three to four times each month, which doesn’t leave much room for a consistent daily routine. I have learned to keep up my workouts though. When I am staying in a hotel room, I can always do squats, push ups, and jump rope (jump ropes are easy to pack!). Often the hotel has a terrific gym, so I simply make sure to pack clothes and shoes. It really isn’t difficult to keep up a workout habit when you are busy. It is simply a matter of deciding that your health is a priority – even more important than work or money. I’d like to challenge you to make exercise a priority by finding the time to do it – no matter how busy you are!
Galatians 5:23 teaches us about the fruit of the spirit. Two of the “fruits” are discipline and self-control. Developing the discipline to work out consistently despite your busy schedule, and the self-control to eat healthfully, are manifestations of God’s word in your life.
Maintaining a fitness routine is one of the best things you can do to remain sharp, boost your energy and decrease your stress level. Of course, it seems we have a tendency to do just the opposite when we are busy. Most people drop fitness from their list of priorities when they get busy. Then they find that they become exhausted more easily, cranky and worn out. When you are busy or dealing with multiple tasks on a regular basis, your energy becomes drained more quickly than when you have less on your plate. When you don’t replenish that energy through exercise and a proper diet, your body suffers. Exercise does several very important things for your mind, body and spirit when you are on the run. For one, exercise oxygenates the blood, which means that more oxygen gets to your brain and other key areas of the body. Here are a few of my tips to help you find time to exercise despite a busy life:

1. Make exercise a priority regardless of your schedule.
Finding time to exercise is a choice. We find time to do what we want to do, and like it or not, you created your schedule. You have the power to drop activities and add new ones. Make exercise a non-negotiable appointment that makes it onto your schedule at least three times per week for 30 minutes. Exercise is as important as what you eat. You wouldn’t go without eating for a month, would you? Of course not! Well, don’t go without your exercise either. Make it a part of your lifestyle to get moving.

2. Redefine what you call “exercise” time.
Many people feel that they don’t have time to exercise because they don’t want the expense or time commitment of going to a gym. Others say they don’t have time to exercise because they imagine they must block out two hours at a time to get a good work out. My suggestion? Put your workout clothes and sneakers right next to your bed. Before you have time to think about it in the morning, put on your work out clothes and spend the first 30 minutes of your day stretching and exercising. You’ll feel better all day and you won’t have time to be distracted by all of the other “to-do’s” on your list that tend to keep you from exercising at the end of the day.

3. Explore your locale by foot when traveling.
When you travel, consider walking to area restaurants or taking a walk to explore the city you are in. As long as you find out ahead of time that you are in a safe area, “exploration” of a new city can be great exercise. If you are on vacation, make it a point to take walks, hikes or try a new class you’ve never tried before.

4. Find practical solutions.
You don’t need a gym to work out. Plan your workouts so that you do other personal tasks between sets. I’ve known people to pay bills, catch up on email and cook during their workout. They may not have had a lot of time, but they found 30 minutes between chores to get in those arm curls, crunches, and leg lifts! I bet you can, too.

5. Make exercise a social affair.
If your hectic schedule leaves little time to catch up with friends and family members, meet for a walk or a game of tennis or basketball rather than meeting to eat. This way, you accomplish two goals – connecting with people who matter to you and taking care of your temple.

No matter how busy you are or what you are busy doing, find the time and discipline to exercise consistently. Be creative. Remember that your body is the temple of the Holy Spirit, who is in you (1 Corinthians 6:19). God commands us in that scripture to honor Him with our temple. Are you honoring God with your body? Come up with options that give you the opportunity to care for your body, and maintain your strength and your health!

Stay fit,
Donna

Ministering Good Health
5 Steps Every Church Can Take to Help End Black Health Crisis
By Donna Richardson

“You should know that your body is a temple for the Holy Spirit who is in you. you have received the Holy Spirit from God. So you do not belong to yourselves, because you were bought by God for a price. So honor God with your bodies.” – 1 Corinthian 6:19

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I am appealing to all of you in leadership within your church. If you are not in leadership, please read on. I appeal to you to share this article with your pastor, pastor’s wife, ministry leaders and other leaders within your church. The health of our community is in dire straits and churches are a key to the solution. Rates of diabetes, heart disease, stroke, cancer, obesity, childhood obesity, HIV and AIDS are significantly higher in the African-American community – leading to a shorter life expectancy and longer bouts with illness. As many of us know, churches – particularly within black communities – can play a central role in galvanizing people around important issues. But too often, it seems health and fitness are not among the issues that are top of mind. Consider though, that without healthy, strong people, communities are weakened and the resources of those who are healthy are often spent caring for those who are struggling with their health. One of the greatest strengths of our community is the ability to pull together to take care of parents and loved ones when their health declines, but wouldn’t it be better if their health and longevity improved?

Every church needs a health initiative and I am on a mission to help churches create their own – and also pool together with other churches to create resources and outreach into the community. Here are 5 things every church can do to be an active part of the solution to some looming health challenges.


1. Create and sustain a thriving Health & Wellness ministry.
Every church should have a ministry dedicated to teaching and empowering its members and those beyond the walls of the church to live healthier lives. A health & wellness ministry is responsible for such outreaches as athletic leagues, health fairs, annual exam reminders, writing articles for the church magazine or newsletter, and creating ongoing health and wellness classes. People within the church who are professionally trained such as doctors, nurses, fitness trainers, health teachers, athletic coaches and others can use their gifts to make a powerful difference in the body of Christ through such a ministry.

2. Lead by example.
Helping members embody 1 Corinthians 6:19 also challenges the leadership within the church to lead by example. How? By living healthier. If you are a pastor or in church leadership and struggle with your weight or other health issues, you can lead by example by making changes day by day. Don’t hide the struggle but allow God to use your health transformation as a testimony that inspires your congregation. God gets the glory, you become healthier and members follow your lead.

3. Encourage lifestyle changes from the pulpit.
Consider a church-wide challenge towards better health. You might consider a three-month “Mind, Body, Spirit Challenge,” in which everyone is encouraged to renew their minds and adapt healthier lifestyle choices. Spotlight member testimonies throughout the year, as people lose weight and make other changes towards better health. It’s all about celebrating God’s power at work in the lives of His people. Most church members expect to be challenged in the areas of relationships, finances, spiritual growth and even work. Why not incorporate into the teaching healthy living as a means of worshipping and glorifying God?

4. Teach and encourage prayer, quiet time and meditation.
Stress is one of the most common causes of health problems, ranging from the common cold to heart attacks. By teaching people how to deal with stress, work and difficult circumstances, you empower them to manage their health.

5. Co-host an annual health fair and forum by teaming up with other churches or organizations.
There is no need to try to accomplish a health initiative entirely on your own. Consider joining with other churches to host events, create athletic leagues, gospel aerobics classes and other activities that inspire healthy living. Involve local media, such as local Christian radio, newspapers or a television station to help you get the word out. Contact local chapters of non-profit health organizations, which are sometimes willing to provide resources for screenings and other exams free of charge to those who attend health fairs.

Get creative and get moving! The life of your community is at stake.

Stay Fit,
Donna

Obesity Among Children

Obesity Epidemic
It's not "cool" to be fat, but that has not prevented an obesity epidemic from occurring among America's youth. Childhood obesity increased from 5 percent in 1964 to about 13 percent in 1994. Today, it is about 20 percent – and rising.

Excessive time spent watching television, using the computer, and playing video games is partly to blame for this escalating rate. Children, on average, spend up to five to six hours a day involved in these sedentary activities. Perhaps it wouldn't matter if they were sufficiently active at other times, but most of them aren't.

To make matters worse, children are bombarded with well-crafted TV ads from fast-food chains and other purveyors of high-fat, high-sugar meals and snacks. A recent study reported that two-to-six-year-olds who watch television are more likely to choose food products advertised on TV than children who do not watch such commercials. These highly effective advertising campaigns, combined with a physically inactive lifestyle, have produced a generation of kids who are at high risk for obesity-associated medical conditions.

The major health threat is the early development of Type 2 diabetes (adult onset), particularly in children with a family history of the disease. Doctors are reporting a surge in young adolescents developing Type 2 diabetes – which can lead to heart disease, high blood pressure, kidney disease, stroke, limb amputations, and blindness. People who develop diabetes in adolescence face a diminished quality of life and shortened life span, particularly if the disease progresses untreated. It's a scary prospect for our children but, in many cases, obesity and diabetes are preventable.

What Parents Can Do
When children are spending most of their free time sitting in front of televisions and computers, they are not outside running, jumping or engaging in team sports that would keep their weight down. Parents need to set limits on the time their children are engaged in passive activities. Pediatricians recommend restricting children to one to two hours per day on TV and computers combined – though older children may need additional time for learning activities.

Parental involvement remains the most important key to our children's healthy diets. Programs to educate parents about nutrition are essential. Fast foods should be consumed only in moderation. Caregivers, who are often busy and harried, must avoid the temptation to whisk their kids into fast-food restaurants or to pick up fast food for dinner at home. Changing eating habits and lifestyles is not easy, but the health benefit for our children is a wonderful payoff for parents willing to take on the task.

Here are important things parents can do to curtail the obesity epidemic among children:

• Limit TV viewing and time on the computer to one or two hours per day

• Encourage participation in physical activity and sports

• Curtail visits to fast-food restaurants

• Provide nutritious, well-balanced, low-calorie, and low-fat meals

• Limit the availability of high-fat and high-sugar snacks in your home

Lets Move

First Lady Michelle Obama has announced an ambitious national goal of solving the challenge of childhood obesity within a generation so that children born today will reach adulthood at a healthy weight and unveiled a nationwide campaign – Let’s Move – to help achieve it. 

The Let’s Move campaign combats the epidemic of childhood obesity through a comprehensive approach that builds on effective strategies, and mobilizes public and private sector resources.  The campaign engages every sector impacting the health of children to achieve the national goal, and provides schools, families and communities simple tools to help kids be more active, eat better, and get healthy. 
Let's Move has four core pillars:

• Healthy Choices. Parents need the tools and information necessary to make better decisions about their children's nutrition. This includes everything from improving front-of-package food labeling to a partnership with the American Academy of Pediatrics to encourage BMI tracking at well-child visits to public education partnerships with Disney and NBC.
• Healthier Schools. President Obama has proposed a $10 billion increase in funding when the Child Nutrition Act is reauthorized later this year; that's $1 billion a year over 10 years to improve the nutritional quality of schools' meals and get more kids signed up for the program.
• Access to Affordable Healthy Food. We know that 23.5 million Americans live in "food deserts," that don't have access to supermarkets. Let's Move includes an initiative focused on getting farmers' markets and grocery stores to relocate to "food deserts."
• Physical Activity. The President's Physical Fitness Challenge is a key component in increasing opportunities for kids to play and move. The President’s Council, sports leagues and athletics will promote this, partnering with almost every sports league from the NFL and the NBA to the WNBA and women's soccer.

To support Let’s Move and facilitate and coordinate partnerships with States, communities, and the non-profit and for-profit private sectors, the nation’s leading children’s health foundations have come together to create a new independent foundation – the Partnership for a Healthier America – which will accelerate existing efforts addressing childhood obesity and facilitate new commitments towards the national goal of solving childhood obesity within a generation.

The Charlie Joiner Spirit Award

On June 25, 2010, Donna was honored with the Charlie Joiner Spirit Award in San Diego, CA. The Charlie Joiner Spirit Award recognizes individuals who:

1. Give of themselves individually to help their fellow men and women
2. Understand the importance of working as a steam to achieve a mutual goal
3. Are passionate about their beliefs and who will preserve until their highest goals are realized
4. Recognized that thorough preparation is of paramount importance in overcoming adversity
5. Know that one person can make a difference and that one person can be you
6. Recognized that all men and women as equals, deserving of opportunity and being capable of great achievement
7. Knowing that winning without honor is not winning, and winning with honor is everything

5 Questions Every Black Woman Must Answer
What women can do to transform the health of the black community
By Donna Richardson

When it comes to our health, the African-American community is in a state of crisis.  Our rates of nearly every leading cause of death and illness – from diabetes to stroke, heart attacks and cancer – are higher than every other racial group in the United States.  I believe there is hope for us, though.  And I believe that women play a critical role in improving the health of our communities. 

Why do I think women can make such an impact on improving our health?  Because statistically women have more influence on the eating habits and activities of families.  In the vast majority of American households, women do the grocery shopping and cooking, schedule the doctor’s appointments and can influence their children’s participation in sports and other physical activities.  From a Christian perspective, women should set the tone for the home and can have a positive influence over the entire family.  This month, I have five questions for you to ponder as you consider your role in improving the long-term health of your family and making it more likely that your loved ones will live long and healthy lives:

1. Do you take care of your temple?

For your children and loved ones, you lead by example.  If you take care of your temple, you demonstrate by example that healthy living is a priority that should be taken seriously.  When you honor God by exercising, eating right, not smoking, and getting regular medical checkups, you allow God to use you as an example of healthy living.  1 Corinthians 10:31 says, “So whether you eat or drink or whatever you do, do it all for the glory of God.”  We need as many role models of good health as we can get.  Recognize that taking care of yourself is not only good for you, it’s good for everyone around you – and from that, God gets the glory!

2. What could you do better?

Ask yourself what specifically you need to improve when it comes to your health.  Do you need to drink more water?  Incorporate 30 minutes of exercise into your schedule three to four times each week?  Lighten your schedule to decrease your stress?  Cut back on the fried and greasy foods?  List the three areas in which you want to do better in the next 30 days.  Then begin taking steps toward change.

3. What legacy are you leaving?

Think about the habits you are teaching your children, nieces, nephews and other young people in your life.  What kind of a legacy are you leaving?  Many parents don’t think about the long-term habits they create in their children when they begin feeding them sugar at an early age or don’t get them involved in a physically active lifestyle.  When the child becomes and adult and has health problems caused by these poor habits, it can be extremely difficult for them to learn healthier habits because they have been accustomed to these bad habits their entire lives.  Shape healthy habits in children’s lives by helping them make healthy choices early in life.  Help them develop a taste for nourishing, healthy foods such as fruits, nuts, lean meats and nourishing beverages such as water and 100% fruit juice.  Make a “healthy lifestyle” the norm for them, so that it comes easily and without a struggle.

4. Who do you influence?

Make a list of the people in your life whose health you influence in some way – such as a spouse, children, and others who live in your home.  Identify at least three positive steps you could take to help them live healthier.  Also consider close friends and relatives within your “sphere of influence” who value your opinion.  As you learn more about being healthy, share what you know.  Let them know how much you care about them, and therefore about their health.  Tell them you are making some positive changes and you’d welcome them to join you.  Proverbs 27:17 tells as that, “As iron sharpens iron, so one man sharpens another.” Remember that we will improve our community’s health one body at a time, and it begins with informing and encouraging one another to live up to a higher standard of health.

5. Will you help spread the word?

I want us to get the word out to as many women as possible.  We can make a difference by talking and acting on what we know about good health.  We can make a difference by being good stewards over the food that enters our households.  We can make a difference in our children’s lives by not allowing them to be couch potatoes and introducing them to sports and fun, physical games rather than video games.  When you finish reading this article, can I count on you to spread the word to three women?  Will you let them know that they can change the epidemic of poor health in our communities – by being an example and encouraging those in their sphere of influence to take better care of their temples!

Stay Fit!
Donna

7 Simple Ways to Help Your Kids Get Fit
by Donna Richardson

“Train a child in the way he should go and when he is old he will not turn from it,” Proverbs 22:6 tells us.  Perhaps one of the best applications of this scripture is in how you teach your children to treat their bodies.  There are few gifts you can give your child that are better than the gift of a long, healthy life.  Those who find it easiest to stay in shape are often those who have a long history of engaging in physical fitness.  They were involved in sports as children and learned first hand the benefits of being physically active.  Not only does it help you maintain your weight, but your skin looks better, your stress level stays under control, and it can be a lot of fun! 

Starting as a child, sports, dance and similar physical activities give you a foundation that can last a lifetime.  I started as child in dance class and today, dancing is still one of my favorite forms of exercise.  Of course, it also makes aerobics, yoga, weight training and my other fitness activities easier to do.  What are you doing to help your kids get and stay fit?

This month, I want to share seven simple ways that you can help your kids get fit:

1. Do something they love.

When kids discover something fun, they want to do more of it.  Notice what your children enjoy and what they are passionate about.  If there was one fitness activity they could participate in on a regular basis, what would it be?  How could you make this activity a regular part of their lifestyle? 

2. Be active together.

With most people’s hectic schedules, it is challenging to find time to relax and spend quality time with family.  Fitness is a great activity to do together and build strong bonds in your relationships with your children.  Time with your kids swimming, dancing or playing tennis is as much about growing closer and enjoying each others’ company as it is about getting fit and staying healthy.  Engaging in a fitness routine together is good time management!

3. Feed them healthy foods.

The same hectic schedule that makes it difficult to find time to spend together is the same hectic schedule that causes many people to pick up fast food on the way home or zap something in the microwave for dinner.  The eating habits you teach your kids from an early age will stick with them throughout their lives unless they make a conscious choice as adults to change their behavior.  By that point, the process of change can be extremely challenging.  Give your kids an advantage by starting them off right when they are very young.  Keep refined sugar and foods to a minimum.  Make leafy, green vegetables mandatory every day.  And eliminate greasy foods from your family’s diet.

4. Get them hooked on fruit.

Kids love snacks.  One of the healthiest snacks you can get them hooked on is fruit.  Make it a game to try every type of fruit you see in the store over the next few months.  Ask your kids which fruits they like best and make sure to keep those fruits in the house.  Oranges, apples, bananas, grapes, tangerines, kiwis, strawberries, blueberries, and more!  These “live foods” are full of vitamins, anti-oxidants and minerals to give your children more energy and help ward off diseases and common sicknesses.

5. Limit TV and video games.

Studies show that kids whose primary fun activity involves sitting in front of an electronic box (i.e., television, video games!) have a higher rate of obesity.  Don’t give them the option of watching television from the time they come home until they go to bed.  Encourage them to be active and creative.  This is great for their mind and spirit.  We must be careful about the types of images we allow to come into our minds, and it is even more important to do the same for our children.

6. Reward sports activities.

Whenever your children participate in sports, make a big deal about it.  Encourage them.  Reward them for giving it their all.  They need that type of encouragement from their parents and other adults in their lives.  It is motivating and will make it more likely that they continue on the path of sports, a fun way to help them stay fit throughout their lives.

7. Lead by example and leave a healthy legacy.

Leading your children begins, of course, with you.  Children mirror what they see.  What you say is less important than what you do.  If you have struggled with your weight or eating habits, what better inspiration than for your children to see you change your lifestyle to a healthier one!  It will help them see first hand how important you believe your health to be.  Be open about why you exercise and eat healthier.  You not only want to look better, you want to live longer!  Lead by example and you’ll leave a family legacy that will positively impact your children as well as your children’s children!

Stay Fit!
Donna

Faithfully Fit & Fabulous

Over 70% of African American Women are overweight and 45% are obese. A recent study conducted my the American Heart Association showed that 97% of African American Women know the impact of physical activity on their health, but only 9% are active. This is a serious disconnect; we know better, but we don't do better.

As caretakers we take care of everyone else and often neglect taking care of ourselves. As Christians we're supposed to glorify God, my question to you is 'are you glorifying God, with your body which is the temple of the Holy Spirit? I feel we are becoming spiritually and mentally stronger, but I see broke down temples, unhealthy temples, and temples that need a tune up. Look around at our family, our friends and our communities; they are suffering or dying from diabetes, high blood pressure, heart attack, stroke, and other illnesses. Most of these illnesses are directly linked to poor nutrition and lack of physical activity. We must draw on the strength of the lord to give us the power to claim victory over our health. We must break the STRONGHOLDS of bad health and like my Bishop said, T. D.  Jakes "Get Ready, Get Ready, Get Ready," it's time to become Faithfully Fit and Fabulous!

First this is not just about you. It's about you, it's about me, we are all in it together. Let's be better stewards by honoring and taking better care of our mind, body and spirit. Jesus tells us "I have come that they may have life and life more abundantly." It's God's will for you to have abundantly good health, but the enemy comes to kill, steal and destroy our health. Be aware that the battle for your health is more than a battle for you to lose weight and look good, It's a spiritual warfare. When you honor him with good health, it empowers you to be a better witness to God. AMEN.

Our goal to become Faithfully Fit & Fabulous is just a step away. Like Big Mama use to say, "if you take one step, the Lord will take two." We can pray about a healthy temple, but "faith without work is dead." Here are my 5 Faithfully Fit and Fabulous tips, I would like to bless you with:

1. Accept responsibility. Find out what your health status is by getting a check up. Knowledge is power so start your journey towards a healthier lifestyle once you have consulted with your physician.

2. Create a plan of action. How are you going to reach your goals if you don't have a plan? In the book of Ester, it tells how she worked on herself for 12 months before she presented herself before the King. Yes, it's a sacrifice, but anything worth having in life requires some sort of sacrifice. So every day your plan should consist of good nutrition and physical activity.

3. The power of prayer. You have to pray in and pray out. First, pray out excuses:
I'm too tired, exercising will increase your energy.
I'm too fat, eating less and moving more will decrease you weight and increase you feeling and looking good.
I don't have time. You have time to: get your hair fixed, you nails done, to go to the mall and buy the shoes you just had to have, to have dinner at your favorite restaurant, to watch your favorite TV Show; CSI, General Hospital, Grey's Anatomy, Dancing with the Stars. Surely you have time to keep your temple strong and healthy. Also you must pray in OBEDIENCE. In the bible it said "So whatever I eat or drink or whatever I do, I do it for the Glory of God.

4. Change is inevitable. You have to want to change more than you want to stay the same. When you fail to change, you are destined to repeat. Change takes Courage, Commitment, Dedication and Discipline.

If you're ready to become Faithfully Fit & Fabulous let's declare now and say it aloud "I will be obedient and I will unconditionally take the best care of my Mind, Body and Spirit. I can do all things through Christ which strengthens me." Hallelujah!

God Bless
Donna

Spring is my favorite time of the year.

I started a “Garden of Hope” with my dad and he’s excited about planting, lettuce, onions, cauliflower, and spinach. At my house, the tulips are blooming and the roses are on their way. I encourage you to plant seed of good health and let them take roots.

The 9 Fruits of Good Health
By Donna Richardson

As a fitness and wellness advocate, I have often noticed that many people actively seek to apply the spiritual lessons of the Bible to their relationships, work and finances, but forget to apply these same lessons to their physical health.  This month, I would like to encourage you to begin consistently producing the fruit of the Spirit in your personal health.  The fruit of the Spirit includes those positive emotions and attitudes that illustrate the presence of God in your life. 

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control,” Galatians 5:22 instructs us.  How do you develop these fruits in your physical health?  Consider each one separately, then take these steps towards allowing the Lord to develop each one in you:

1. Love

Maintaining your health begins with loving yourself.  When you truly love yourself the way God intended, you will treat yourself and your body well.  Exercising and eating well are acts of self-love.  In what ways do you need to practice more self-love through healthier habits?

2. Joy

So many people moan and groan when they think of getting on the treadmill or cutting back on sweets.  But I recommend a more joyful approach to exercise.  First, consider all of the joy that will come of your healthier habits – a longer life, more energy, and habits that glorify God.  In addition, approach exercise not as work, but as play.  Identify physical activities that bring you joy, allow you to spend time with friends or loved ones, or give you quality time with yourself.  Then incorporate those habits – whether it’s walking in the park or joining the softball league at church – into your lifestyle.

3. Peace

When you take better care of yourself physically, there are major benefits to you mentally.  You decrease stress, which allows you to handle all that comes at you with a more peaceful attitude.

4. Patience

In a world in which we expect to get so much so fast, there is no quick fix to good health.  No pill or surgery can replace consistency and patience.  Embrace patience and engage in healthy ways to lose weight, increase muscle tone and improve your endurance.  You must eat well, exercise, rest and drink plenty of pure water.  When you practice patience while improving your health, you learn a Godly principle that will reap dividends in every area of your life.

5. Kindness

Practicing healthy habits is about more than just your health.  It is about the testimony God creates in your life that becomes a blessing to others.  Think of the example you are setting.  As you become your best physically, kindly share what you have learned with others.  This kind gesture may be a legacy that God allows you to leave to your children, grandchildren, family and friends.

6. Goodness

One of the things that empowers me to eat healthful food is that I think of the pure goodness of healthful food.  Foods that God created – natural foods such as fruits, vegetables and whole grains – are  the best ones for you.  Think of the goodness of God’s creation and eat foods that grow out of His good earth in every meal.

7. Faithfulness

“You have been faithful over a few things, I will make you ruler over many things,” a master tells his servant in Matthew 25:23.  Your faithfulness over your health is a way to demonstrate to God that you appreciate the body that He has given you and you are serious about being a good caretaker of your body, the temple of the Holy Spirit.  Your physical health just may be the one area of your life in which God is waiting on you to be more “faithful.” 

8. Gentleness

In the process of maintaining your health, you will be less than perfect.  When you give in to the temptation to eat too much, stop exercising for two weeks, or fall into the habit of eating junk food again, don’t beat yourself up.  Instead, be gentle with yourself.  You are human!  Simply try again.  Just because you don’t eat and exercise all of the time doesn’t mean you should give up when you slip up.  That’s just what the enemy wants.  God knows your struggle.  He is with you.  When you “backslide” in your health goals, learn from your mistakes and keep on pressing towards your goal!

9. Self-control

Going from bad habits to good habits takes discipline.  It requires that you stand strong when you are tempted to engage in unhealthy habits.  In addition to being gentle with yourself when you don’t eat and exercise “perfectly,” allow God to shape and mold you into a woman of self-control.  It will not happen overnight.  Instead, it will become the fruit of your perseverance on the road to better health!

Stay Fit!
Donna

From The Masters

Donna , Kim and Bill Allen


Donna at the Master


Tiger tee shot


Tiger checking out the fairway


Albert Joiner, Donna, Ray Robertson (member of the Augusta National Golf Club) and Bill Allen


Sandy DiBiase, Kim Allen and Donna keeping track of Tiger's scores


Tiger's magnificent shot


Donna checking out the scenes


Tiger saying hello to Danita, Donna, Kim and Sandy

7 Excuses and 9 Myths that Keep You From Having a Body You Love

So you’ve thought about working out again, but you just haven’t quite done it yet.  There’s so much to do and so little time, right?  The bottom line is this:  In order to succeed at a healthy lifestyle, you have to throw away the excuses and the myths –and love yourself enough to make your self-care a top priority.  Be honest – what’s your excuse – or the myth you’ve subscribed to that let’s you off the hook from exercise?

First, let’s look at some of those excuses.  Here’s my list of the top 7 excuses for not getting fit:

1.   I'm too fat.
There’s no getting around it.  You have to start where you are.  If you work out and eat healthier, you’ll lose weight.  Then exercise will become more enjoyable because you are experiencing the benefits on a daily basis.

2.   I'm too old.
You are never too old to start a fitness program. It will improve the quality of your life and increase longevity.  If you have health concerns, make an appointment to see your doctor, then start your fitness program.

3.   I'm too tired.
You have to expend energy to get energy. Taking better care of yourself will decrease fatigue and stress – and increase your energy level.

4.   I can't afford it.
Walking, dancing and calisthenics are free! A small investment such as a pair of weights, an exercise DVD or a good pair of walking shoes are a minimal cost and with a great return on your investment.

5.   It's going to hurt.
I wouldn't call it hurt, more like a little discomfort because your muscles have been on vacation. Once your body adapts, which could be as little as a week, you will feel better.

6.   My hair may get messed up.
Pin it up, pull it back, braid it, weave it, twist it or put on a hat. Ladies, you really need to let this excuse go and make your health a priority.  When you lose your health, your hair is your last concern.  Don’t let vanity get in the way of doing the things that will keep you healthy and allow you to enjoy a long life.

7.   I have no time.
It's not like you can bottle up your health and reserve it until you feel like taking care of yourself. It's about prevention. When you incorporate good nutrition and exercise as a lifestyle you decrease your risk of heart disease, stroke, diabetes and certain types of cancer. If you don't have your health, what to you have? Just 20 minutes per day can make a tremendous difference.

Which of these myths have you allowed to hold you back from maximizing your personal health and fitness?

8.   In order to lose weight, you only need to do aerobics.
The bottom line is you have to do both, aerobic and strength training. Keep in mind that the more muscle    you have the more calories you burn. Yes aerobics will burn fat, but you have to lift weights to lose weight.

9.   If women lift weights, they look to bulky.
Untrue! Women can't build muscle like men because they don't have enough testosterone. In addition to strengthening your muscles so you look great, weight training will help prevent osteoporosis, improve posture and raise your metabolism.

10. If you stop exercising, your muscle will turn to fat.
Muscle is muscle, fat is fat. You can't turn one into the other.

11.  Exercising during pregnancy is risky business.
Always get your doctor’s approval of your fitness regime and don't start any new activity. Search for a good prenatal fitness program that will meet your needs. Also you should consult your doctor or a nutritionist for a good nutritional program for two.

12. You can spot reduce.
You can't select a specific body part and zap away the fat. When you lose weight, you lose weight all over. You can spot train by focusing more time on that area while still performing a total body workout.

13.  It's OK to wear hand and ankle weights while walking or running because it increases the intensity of your workout and you burn more calories.
True, but you increase your risk of injury. Walking or running with weights can place unnecessary strain on your joints and muscles.

14. Cellulite pills and creams help to get rid of cellulite.
The way to reduce cellulite is by combining healthy eating and regular exercising. It's fat that has the puckered appearance often referred to as cottage cheese. Keep in mind that genetics could play a role and it may not disappear, but can diminish.

15. By wearing rubber suits or plastic wraps that make you sweat, you will lose inches and weight.
This approach dehydrates you because you sweat profusely making it appear that you have lost weight, but when you drink water you gain the weight back. This is not healthy.

16. Get fit and stay fit without moving a muscle and without a sweat.
Don't think for one moment you can become fit by laying on a stimulation machine, which will make your muscles work with no effort from you. You have to work your muscles, it's not automatic. What you don't use, you lose.

Now that we have cleared the air, it's up to you to get up and get moving. The next time you come up with an excuse as to why you can't exercise, think of the many benefits you gain and how much you’ll love how you look and feel when you stick with it.

Stay Fit,
Donna

Archived Articles

Fall is an excellent time of year to take a look at your feeding program and shop around for cost savings. Eating right nourishes your beauty from the inside out – it feeds your cells with the right nutrients to produce strong, healthy and lasting results on the surface. Phytochemical-rich foods, such as fruits and vegetables, support your beauty and your health by fighting off free-radical damage that can lead to heart disease, cancer and even wrinkles! With the crisp air comes a plentiful harvest of fall foods that pack phytonutrient-rich health and beauty benefits, all of which you can add to your holiday table.

Pumpkins
Famous during the holidays, pumpkins are a must-have for Halloween, Thanksgiving and Christmas. Without pumpkins, where would Jack-O-Lanterns come from? What could replace pumpkin pie? That’s right – without pumpkins, our holiday just wouldn’t be the same. Pumpkins are rich in phytochemicals called carotenoids, powerful antioxidant compounds that are anti-cancer and also help promote a healthy immune system, as well as healthy skin and vision. Some carotenoids, such as beta carotene, can be converted into vitamin A, which is an important essential nutrient. They are also rich in vitamins C and E, riboflavin, potassium, iron, and fiber. Canned pie filling offers even more of these benefits per serving -- it is an extremely concentrated source.

Cranberries
These small, red, tangy berries also make their debut during the holiday season, popping up in desserts, relishes and even on Christmas trees. Cranberries are rich in flavonoids, which are antioxidants more powerful than vitamins C and E, although they do assist those nutrients in becoming even more potent antioxidants themselves. Flavonoids also have anti-cancer, antibacterial, antiviral, and anti-inflammatory properties, making them very valuable to your overall wellbeing. They’re also packed full of carotenoids, vitamin C, potassium and fiber – a healthy variety of disease-fighting phytochemicals and other nutrients. Cranberries are tasty on turkey, baked in breads and paired up with oranges.

Sweet Potatoes
The rich orange color of sweet potatoes indicates that it is a good source of flavonoids, which give fruits and vegetables color and disease-fighting abilities. Also packed with vitamins, minerals and fiber, sweet potatoes are so good for you! Bake them in a sweet-potato pie, or try them mashed for a colorful alternative to regular mashed potatoes. So when you’re piling sliced turkey, stuffing and cranberries on your plate this holiday don’t forget the sweet potatoes!

Apples
Oven-fresh, warm apple pie or cinnamon-infused apple cider brings back fond memories of holidays past. In fact, nothing warms a body and soul better on a cold, crisp day than a hot steaming cup of apple cider. And nothing supplies as much Quercitin, a type of flavonoid known for its anti-cancer and anti-inflammatory abilities, than apples. Fresh apples are also chock-full of fiber, an important part of any healthy diet. At just 81 calories for a medium apple, this truly fabulous fruit should find its way into your everyday diet.

Root Vegetable Soups
Hot, steaming soups and thick, rich stews are a staple for any household during the colder months of the year. Not only can they be an economical way to feed the family, but they are also great places to use a variety of root vegetables, including potatoes, carrots and onions. These tasty veggies are flavonoid- and carotenoid-rich and provide a great source of vitamins A and C, potassium, and fiber. Try a tomato-based broth, and you’ll be adding an important prostate-cancer fighting phytochemical, lycopene, to your already-fabulous root vegetable stew.

Stay Fit!
Donna

Donna Richardson Joyner is an author, fitness expert and television personality. Visit her online at www.donnarichardson.com.