Cardio Workout: Dancing

Do you love to dance the night away? You’ll be pleasantly surprised to learn that you burn 50 or more calories for every 15 minutes you do the cha-cha or the bump.

Some forms of dancing burn more calories than others. Slower ballroom dances like waltzes can burn up to 50 calories per 15 minutes, while jazz dancing can burn more than 80 calories for the same time span.

Calorie burn per 15 minutes:

Jitterbug and tap, 80

Country and western, disco, Irish step, line, swing, and flamenco, 75

Cha-cha, 50

DO THIS FIRST

Are you worried about not being able to keep up with the rest of your dance class? Feel free to stand in back and watch. One dance instructor commented, ‘Standing behind someone who seems to know what they’re doing is a great trick. In a dance class, you’re very dependent on the people who are a little more advanced than you.’
Before you begin to dance, breathe deeply and shrug off the worries of the day.

MAKE IT FUN

Let loose and improvise! Mastering the moves will enable you to begin to improvise, create your own movements and be more expressive.
Try another style. There are no limits! Choose from any number of ethnic styles or traditional forms to pick a dance style that feels right for you.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Key#7: Preservation

Preservation

Identify phases of relapse:

Complacency ‘ where I stop going to support groups or stop exercising.

Confusion ‘ where I stop believing this is a lifetime struggle.

Compromise ‘ where I expose myself to unsafe places or situations that will cause me to fail.

Compulsion returns.

Create a system of protection:

Exercise plan ‘ natural stimulation, sense of accomplishment and well-being.

Nutrition ‘ stabilize blood sugar and moods, less fat, high protein.

Rest and Relaxation ‘ schedule time outs and time off.

Social Health and Support ‘ eliminate social pressure, go where healthy people are.

Personal Growth ‘ support group, accountability, education, re-program.
Live one day at a time and accept accountability.

Avoid ‘if only’ thinking ‘ reflects an attitude of discontent; is a form of fantasy thinking.

Reject anxiety.

Refuse to hide any more secrets and fantasies.

Receive wise counsel ‘ humbly accept advice;
benefit from others’ experiences and failures.

Surrendering to God’s love and authority is a lifelong process. And by now, you know that you need God and others to help you stay on this lifelong path. Without connecting to others, you will likely return to patterns of secrecy and sickness. When you place yourself in a position of accountability to others, you invite their participation in helping you prevent a recurrence of your former behavior.

Evidence of Protecting the Gains You Have Made:

‘ Means you establish boundaries that prevent your return to secretive and destructive behaviors.

‘ Means you continue to forgive and to be forgiven.

‘ Means you avoid secrecy by remaining accountable to others, while being a trustworthy confidant for their secrets.

‘ Means you choose to be part of a community.

‘ Means being patient with yourself when you slip.

‘ Means moving forward while remembering where you’ve been.

‘ Means continuing the process of surrender ‘ day by day, year by year.

Evidence of a lack of Protecting the Gains You Have Made:

‘ You do not have accountable relationships.

‘ You have not established boundaries to eliminate risky situations.

‘ You have not put into place a system of protection in the areas where you struggle.

Prayer of Serenity for Continuing the Journey for Life:

Dear Lord,
Grant me the serenity to accept the things I cannot change
the courage to change the things I can and the wisdom to
know the difference. Amen

Strength Training Tips

1. Warm up with an aerobic exercise for 5-10 minutes.

2. Stretch for 5-10 minutes after each session. Keeps you flexible. You’ll avoid soreness. Reduces your risk of injury.

3. Take 2 seconds to lift a weight and 4 seconds to lower it. Do each rep slowly so that you feel the entire move. Keep gravity from accelerating the speed of you lowering the weight.

4. Pause between your lifting and lowering of the weight. Focus on the muscle.
Keep your breathing even and smooth. Holding your breath can raise your blood pressure. Exhale when you exert effort. Inhale when you lower or release.

5. Flex the muscle you’re working. It’s important to not clench your fists or tighten your face.

6. Keep your elbows and knees slightly bent. Don’t bend your back.

7. Keep your eyes open will help you maintain your balance. Sometimes it helps to focus on something in the distance.

8. Use a spotter if you are doing heavy free weights.

9. Pause 1-3 minutes between sets to let your muscles recover.

10. Stop if you feel pain!

11. If your heart rate is more than 100 beats per minute after your routine, cool down by walking or slowly pedaling a stationary bike until your heart rate slows.

12. Wait at least 48 hours between sessions to give your muscles time to rebuild.

13. Strength train the same muscles no more than 3 times a week.

14. Getting enough sleep will help your muscles rebuild.

REMEMBER: How you lift the pounds is more important than how many pounds you lift.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

EQUATION Exercises

Spiritual
As long as there’s hunger in your soul, no amount of food will relieve you of the emptiness you feel! Only God can fulfill your deepest spiritual and emotional needs. Do you turn to food alone for nourishment – only to find that hunger persists? Turning to God and His Word will give you understanding that you must have food for your soul as well as your body to be healthy and thrive.

“So he humbled you, allowed you to hunger, and fed you with manna
which you did not know nor did your fathers know, that He might
make you know that man shall not live by bread alone; but man lives
by every word that proceeds from the mouth of the Lord” (Deuteronomy 8:3).

Intellectual
Negative thinking styles and beliefs related to food and weight control can block your goal to successfully manage your weight. Developing a positive attitude will produce lasting changes in your thought processes and allow you to shed your old ways of thinking and coping. You can begin these changes by learning to identify and correct distorted thinking patterns. As your skills increase, you’ll recognize how feelings of hunger, frustration, the desire to eat, fatigue, and boredom are intertwined. You’ll also identify and plan effective responses to difficult or high-risk
food situations.

Make this a goal: Anxiety and depression will have to find a new place to dwell; your mind will no longer be their home. 

Emotional
Recognize this familiar pattern: ‘Something is said or happens, and you interpret it in a certain way, which is then reflected in your self-talk.’ Though events may appear to cause your emotions, your emotions are determined not by the event itself, but by your interpretation of the event and what the event means to you. Your view of the world defines your expectations and the meanings events have for you. You cannot always change events, but you can change how you think about them. Negative or distorted thinking leads to negative, discouraging feelings, which often influence your eating behavior. Reverse the cycle by keeping a journal of your thoughts and feelings and work the progress chart provided in this section.

Physical
‘Getting physical’ with your weight management is all about taking a good look at: what and how you eat, your exercise routine, what you weigh and your perceived and real body image. A common belief is that poor self-control and lack of willpower are responsible for unsuccessful weight control. This belief is untrue and fosters feelings of low self-worth, depression, and overeating. Learn how the influence of the physical factors of food, fitness, weight, and body shape differs from self-control and willpower to enable you to more effectively plan your weight management program. Follow the suggestions from this section for gentle, gradual changes to achieve permanent weight control and enjoy a healthier lifestyle.

Strength Training: Five Upper Body Dumbbell Exercises

1. The biceps curl: works the biceps muscle on the front of the upper arm.

Standing position ‘ your arms are hanging at the sides of your body.
Hold the dumbbell with an underhand grip.
Keep your elbow in close to the side of your body so that it doesn’t stick out like a chicken wing.
Raise or curl one arm/dumbbell toward your chest as far as it will come. Then, slowly lower the weight, controlling it as you let it down. This is one repetition.

2. The shoulder press: works the top and center of your shoulder muscle (the deltoid), the upper back, triceps, and the side of your neck.

Standing position-Hold the dumbbell in an overhand grip at the height of your shoulder.

Direct your palm to face away from your body and bend your elbow.
Raise up your arm holding the dumbbell until it is fully extended just in front of your head (not behind your head).
Slowly bring your arm and dumbbell back to the beginning position. This is one repetition.

3. The triceps kickback: works triceps muscle on the back of your upper arm.

Bent-over position ‘ hold the dumbbell in an overhand grip with your palm facing your body.
In this exercise, your shoulder doesn’t rotate. Your movement is coming from your elbow joint. Extend your working arm back straight behind you. Squeeze the triceps on the back of your upper arm. Controlling the dumbbell, bend your elbow and then slowly return to your starting position. This is one repetition.

4. The bent-over rows: work your back muscles as well as your biceps and shoulders.

Bent-over position-Hold the dumbbell with an overhand grip with your palm towards your body. (Pretend you are pulling the starter cord on a lawn mower.)
Raise your working arm toward the level of your armpit.
Focus on working your back muscles. Without bending your wrist, you can allow your elbows to bow outward a little bit.
Return the dumbbell to its starting position slowly. This is one repetition.

5. The front raise: works the front of your deltoid muscle (shoulder) and the side of your neck.

Standing position. Hold the dumbbell in an overhand grip.
The arm working the dumbbell starts out hanging in front of your body with your palm facing and resting on your thigh on the same side.
Keeping your arm straight, extend it by raising your shoulder up toward your nose and mouth until the arm is parallel to the floor.
Slowly lower the weight back to your thigh. That is one repetition.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Exercise the LOSE IT FOR LIFE way!

Commitment

What’s it going to take to make a life-time commitment for exercise to
be an important part of your Lose It For Life equation?

Customize a plan to meet your needs.

– Remove the obstacles before you start your game plan.

– Tailor your exercise program to your own pace.

– Structure your plan to fit your lifestyle.

-Choose your routine from the exercise options we offer:
Aerobics: walking, jogging, swimming, cycling, rope-jumping,
dancing, hiking, in-line skating, and step aerobics

– Workout video with Christian exercise co-ordinator Debbie James

– Strength and resistance training

– Shape up and add flexibility with stretching exercises

– Warming-up and cooling-down

Consistency
– Give your body a chance to adjust to the new routine.

– Don’t give up if you miss a day. Pick up where you left off.

– Provide accountability for yourself by finding a partner.

– Bring in variety to avoid burn-out.

– Continually challenge yourself by setting new goals.

Strength Training: Two Exercises for Strong Abdominal and Back Muscles

Note: DO NOT USE WEIGHTS for these exercises.

The posterior pelvic tilt (PPT): This exercise can be performed on a mat, carpet or soft floor.

Position: Lie on your back. Bend your knees with your heels resting on the floor. Place your arms at your sides.

1. You want to flatten out the curve of your low back by focusing on your navel and use it to pull your abdominal muscles toward the floor.
Keep your buttocks on the floor. There should be no space between your back and the floor.
Your hip area will tilt up a little and forward as you do this exercise. You should feel your abdominal muscles tighten.
Hold this position for several seconds, then relax and repeat up to 10 times.

2. (more advanced) Using the same original starting position, slowly and gently begin to straighten your legs by sliding your heels forward and away from your body.
Use your abdominal muscles to keep your back against the floor.
You’ll want your heels to move as far forward as they can and yet keep your back in contact with the floor.
When you have reached the point where your back can no longer maintain contact with the floor, stop sliding forward and begin sliding them to the original starting position.
Completing this exercise is one repetition.
The ultimate goal is to reach a fully straightened position while keeping your back in complete contact with the floor.
Try to repeat this exercise 10 times.

Basic Abdominal Crunch.
Lie on your back with your knees bent.
Place your feet flat on the floor about shoulder-width apart. To keep your feet from coming up, you may want to secure them under the edge of a table or bed.
Place your hands at the back of your head with your thumbs pointing down behind your ears.
Spread your elbows out to the sides.
Pulling with your trunk, curl up from your spine to the point at which your shoulder blades are off the floor.
Hold for a moment, then slowly lower your trunk back to its starting position.
This is one repetition. Try to repeat 10 times.

Variations on the Abdominal Crunch:

1. Cross-arm crunch (for beginners):
By folding your arms across your chest, you will
eliminate the weight of your arms making this exercise easier than the basic ab crunch.

2. Alternate crunch (more advanced): From the starting position, curl up to the center, go down; curl up to the left, go down; curl up to the center again, go down; curl up to the right, go down; and repeat the sequence. This exercise works the oblique muscles.

3. Crunch with weight (more advanced): Put a light weight plate (5 pounds) on your
abdomen and then do the exercise.

4. Crunch with feet and legs up (very advanced): Keeping your knees bent, lift your legs
off the floor and cross your ankles. Now do the original exercise.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Exercises for Stretching and Flexibility

Stretching the Benefits

Erases daily damage to muscles.

Increases your range of motion and boosts your strength.

Improves coordination and workout performance.

Relieves tension.

Frees your movement and improves circulation.

Stretching Head to Toe


Try to stretch 10 minutes a day at least three to five days a week.
Repeat each stretch three to five times.
Before you begin each exercise exhale, and relax into the stretch.
Hold the stretch for 10 to 15 seconds.
You can do less if you are new or start to feel uncomfortable. If what you are doing starts to hurt, you will want to stop before the stretch reflex is activated. This will defeat the purpose of stretching in the first place causing your muscles to contract instead of extending.

Neck Stretch

While sitting or standing, ease your right ear toward your right shoulder.
Gently lower the left shoulder.
Slowly move your head closer to your right shoulder with your right hand.
Release and then do the other side.
When you are finished, shrug your shoulders, hold, and release.

Face forward.
Turn your head slowly to the right and stop at the point of resistance.
Hold.
Bring it back gradually to the middle.
Repeat this head movement toward the left.
After you have finished, lower your chin to your chest. Keep your shoulders back. Hold and release.

Shoulders

In either a standing or sitting position, extend your right arm straight across your chest.
With your left hand pull your right elbow into your chest. Hold and release.
Then, switch arms and repeat.

Next, raise one arm straight up over your head.
Stretch it as far as you can without bending your body.
Turn the palm of your hand upward and push toward the ceiling several times.
Release and repeat with the other arm.
For a greater stretching movement, bend to the left at your waist as you reach with your right arm.
Hold, release, then switch sides and repeat.

Triceps

Stand or sit.
Reach your right arm up behind your head as if to scratch your back. (Your arm makes an inverted V by your ear.)
Reach over your head with your left hand and slowly lower your right elbow.
Hold and release.
Switch your arms and repeat.

Biceps

With the palm of your hand up, extend your right arm out in front of you.
Using your left hand, take the fingers of your right hand and pull them toward the floor.
You’ll want to keep your right arm straight in front of you, parallel to the floor.
Switch arms and repeat.

Forearms

In a standing or sitting position extend your right arm out in front of you, placing your palm down.
With your other hand, take the fingers of your left hand and pull them slowly toward your shoulder.
Hold and release arms and repeat.

Chest

Standing tall, clasp your hands behind your back.
Squeeze your shoulder blades toward each other and lift your chest up and out.
If you can, raise your hands and arms. It’s important to keep your lower back from arching.
Hold, release, and repeat.

Stand in a doorway, resting your right forearm against the doorframe.
Bend your right arm in a 90-degree angle at the elbow.
Slowly lean forward until you feel a comfortable stretch in your chest muscles.
Hold, release, and repeat on the other side.

Back

Lie on your back with your legs extended.
Clasping your right knee with your hands, slowly pull it toward your chest as far as you can without feeling discomfort.
Hold.
Slowly release.
Switch legs and repeat.
When you are finished, hug both knees to your chest.
Hold and release.

Get on your hands and knees with your face and eyes in a forward position.
Exhale slowly while you allow your head to sag slowly toward the floor. At the same time, arch your back toward the ceiling.
Hold in your stomach muscles.
Hold.
Then, release bringing your back to the original position.

To stretch your upper back, extend your arms in front of you at shoulder height in a sitting or standing position.
Clasp your fingers together.
Lower your head and turn the palms of your hands out.
Round your shoulders and back, extending your arms out even farther.
Hold and release.

To stretch the muscles that run alongside your back, stand up and place your feet shoulder-width apart.
Link your fingers together and face your palms upward, reaching toward the ceiling.
Slowly bend to one side.
Hold, then return to the middle.
Repeat on the other side.

Calves

In a standing position, extend your arms in front of you.
Put your hands shoulder-width apart on a wall.
Move back a couple of feet.
Keeping your legs straight, your feet and heels on the floor, lean into the wall.
Hold and release.

Stand on a step.
Hold onto a railing or the back of a chair and allow your heels to hang off the edge lower than the position of your toes.
Raise up on your toes slowly and hold for several seconds.
Then, slowly lower your weight onto your heels.

Ankles

Sitting on a chair, extend your legs out in front of you with your feet one or two inches off the ground.
Flex your ankles and feet toward you and hold.
Then, slowly point your toes and feet downward away from you and hold.
Release.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

The 10 Minute Workout

Tone up and trim down! Set aside a few minutes several times a day and you’ll shed those excess pounds!

Lose More Weight by Exercising Less, Four Times a Day

Findings released in October 1995, regarding studies undertaken at the University of Pittsburgh, revealed that women who were told to exercise in ten-minute bouts four times a day exercised more and lost more weight than women told to exercise for forty minutes once a day. Most of the women chose walking for their exercise, and the ones who exercised in short bouts lost about twenty pounds after twenty-six weeks, while the ones who exercised in longer stretches lost about thirteen pounds.

Lean muscle has very little fat and burns more calories than under-developed muscle. Keeping your muscles lean requires physical resistance that can be achieved by lifting light weights several minutes daily. If you have your doctor’s permission, you can follow this simple workout.

Easy Weight Training Exercises for Lifetime Tone Ups

You need 3-lb, 4-lb, 5-lb hand weights or equivalent weights using water or sand-filled plastic bottles.
A half-gallon container filled with water weighs about 4 ‘ pounds.
A sand-filled plastic, half-gallon container weighs seven and one-half pounds.
Double these weight amounts for a gallon size.

You do not have to fill the containers completely; approximate and determine a comfortable weight.

Keeping your arms down at your sides, hold one weight in each hand against each thigh.
Slowly lift your arms parallel to the floor or ground.
Slowly return your arms to the original position.
Repeat gradually five to ten times.

Hold weights next to your thighs (starting position).
Bend your arms up, then continue the motion to lift weights over your head.
Repeat slowly five to ten times.

Triceps.
Hold weights next to your thighs.
Slowly raise both forearms so they are parallel to the floor or ground and make a ninety-degree angle.
Slowly lower weights to the starting position.
Return to the ninety-degree angle and repeat movement five to ten times.

Hold weights with your arms extended downward.
Slowly shrug your shoulders (lifting weights with shoulder muscles.).
Repeat five to ten times.

Legs.
Hold weights against thighs.
Slowly squat, then rise. (Do not squat to a position that is uncomfortable.)
Repeat five to ten times.

Using weights, bend your arms up and hold weights against your chest.
Slowly slide one leg forward as far as you comfortably can while keeping the other leg stationary; then return your leg to the starting position.
Repeat movement shifting to the other leg.
Repeat five to ten times per leg.

Arm Curl.
Hold weights, arms extended downward at sides with palms facing forward.
Alternately curl weights in each arm upward, keeping elbows at the same level each time.
Slowly repeat five to ten times per arm.

Ankle Weights.
Strap a light ankle weight on each leg, and do leg lifts standing or sitting; to the side one at a time while standing, or together when sitting.
Slowly repeat movements five to ten times. (Do not overdo.)

Remember: keep your routine short and simple. Have weights handy and do any combination of these simple exercises at structured or random times. Over time you will notice better muscle tone and increased strength.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.

Find the Best CARDIO Exercise for You

Discover the workouts that are perfect for your personality and lifestyle
The following quiz will help you identify activities you will enjoy and stick with, based on your personality, workout goals, and schedule. Take each section of the quiz, and combine the results of the three parts to get your total fitness personality.

Part One: Personality and Hobbies
(Circle the letter which most represents you.)

1. As a kid, the activities I liked best were:

a. Gymnastics, cheerleading, jump rope, or dance classes

b. Playing outside ‘ building forts or lemonade stands, climbing trees, exploring the woods, etc.

c. Competitive sports

d. Playing with dolls, reading, coloring, or art projects

e. Parties, playing with my friends

2. My favorite hobbies today are:

a. Anything new and challenging

b. Outside activities: gardening, walking the dog, watching the stars, etc.

c. Tennis, card or board games, team and/or spectator sports

d. Reading, movies, needle crafts, painting, or anything that provides an escape

e. Group activities with friends ‘ anything from a walking club or joining a book group to just talking

3. I get motivated to exercise if:

a. I get a new exercise video or piece of equipment, or I try a totally new class

b. I get a new piece of equipment I can use outside, I discover a new walking or jogging path, or the weather is nice

c. I’m presented with some competition

d. I find an exercise that I get really into to the point that I forget my surroundings

e. I exercise in a group

4. I prefer to exercise:

a. Indoors, in a gym or at home

b. Outdoors

c. Wherever there’s a competition

d. Wherever I’m not the center of attention

e. In a gym or fitness center

Interpreting Your Score for Part One

1. If you circled mostly the letter ‘a’ or a mixture of letters, you’re: The Learner

You’re always trying something new. You welcome physical and mental challenges. You welcome physical and mental challenges. You are most likely an ‘associative exerciser,’ meaning you focus on the way your body moves and feels when you exercise. Choose activities that help you explore new moves: aerobics classes, any form of dance, Pilates, seated aerobics, inline skating, skipping rope, fencing, etc.

2. If you circled mostly the letter ‘b,’ you would be classified as: Outdoors Woman

Fresh air is your energizer. So why not include nature in your exercise routine? Try Hiking, biking, nature walking, gardening, lap swimming, or cross-country skiing.

3. If you circled mostly the letter ‘c,’ you are classified as: Competitor

You naturally like one-on-one, competitive types of activities. Try fencing, cardio- kickboxing, and spinning classes. If you excelled in or enjoyed a sport when you were younger, take it up again.

4. If you circled mostly the letter ‘d,’ you are classified as: Timid Gal

You’re a ‘disassociative exercise,’ meaning you fantasize or think of events in your life when you exercise, rather than the exercise itself. You’re more like a wallflower than a participant. You’ll like mind/body activities like Pilates, stretching, possibly try nature walking or hiking. You’ll also probably love exercise classes. Try some classes like aerobics, cardio-kickboxing, seated aerobics, spinning, step aerobics, or water aerobics.

5. If you circled mostly the letter ‘e,’ you are classified as: Social Butterfly

As a people person, you tend to prefer the gym to exercising in your living room. Try aerobics classes, kickboxing, seated aerobics, spinning classes, stretching, step aerobics, and water aerobics. For weight lifting, find a buddy or two and do circuit training.

Part Two: Workout Style and Goals

1. My primary exercise goal is:

a. To lose weight/tone up

b. To relax and/or relieve stress

c. To have fun

d. Depends on how I feel

2. I prefer:

a. A lot of structure in my workout

b. Some structure, but not too much

c. No structure

d. Depends on my mood

3. I prefer to exercise:

a. Alone

b. With one other person

c. In a group

d. Depends on my mood

Interpreting Your Score for Part Two

1. If you circled mostly the letter ‘a’ or a mixture of letters, you’re classified as: Gung-ho Exerciser

You don’t mess around when you work out. You’re there to lose weight and tone up. Period. You’ll benefit most from doing a specific activity, like cycling, aerobics, using elliptical machines, treadmills, stair climbers, etc. at a moderate intensity. For optimal weight loss benefits, you should burn 2,000 calories a week. One way to achieve this would be to perform 30 minutes of aerobic-based exercise daily and combine this with three sessions of weight training a week.

2. If you circled mostly the letter ‘b,’ you would be classified as: Leisurely Exerciser

Your main exercise objectives are to relax and de-stress. To relax, try stretching. Studies have shown a direct relationship between physical activity and stress reduction. Hope on the treadmill or head outside and walk for 5 minutes, run slowly for 30 seconds, then run fast for 30 seconds, repeating this sequence for about 30 minutes. Circuit weight training is another great interval workout. You do all your reps, then you rest, then you rest, then you do a few more, and then you rest.

3. If you circled mostly the letter ‘c,’ you are classified as: Fun-Loving Exerciser

Fifty straight minutes on the treadmill is not your bag ‘ there’s no room in your fun-filled life. You’ll be most likely to stick to activities that are already an integral part of your schedule. Grab your inline skates and circle the neighborhood. Put on your favorite music CD and dance around the living room. And you can make your weight routine more amusing by doing circuit weight training.

4. If you circled mostly the letter ‘d,’ you are classified as: Flexible Exerciser

Exercise turns you on, but routine doesn’t. You’d rather fly by the seat of your gym shorts ‘ which is fine. To add variety, use the elliptical machine one day, the treadmill the next, and the cross-country skiing machine the next.

Part Three: Lifestyle/Schedule

1. I have the most energy:

a. In the morning

b. In the middle of the day

c. In the evening or at night

d. My energy level fluctuates

2. I have the most time:

a. In the morning

b. In the middle of the day

c. In the evening

d. Depends on the day

3. I’m most likely to:

a. Go to bed early and get up early

b. Go to bed and get up at the same time every day, but not particularly early or late

c. Go to bed late and get up late

d. Depends on the day

Interpreting Your Score for Part Three

1. If you circled mostly the letter ‘a’ or a mixture of letters, you’re classified as: Morning Dove
You like to get chores our of the way as soon as you get up because that’s when you have the most energy. Whether you go to the gym before you start your day or you head outside for a dawn walk, you’ll have an extra edge over those who hit the snooze button a few more times.

2. If you circled mostly the letter ‘b,’ you would be classified as: Midday Duck

You’d rather plop down on an exercise bike than in front of a sandwich when noon rolls around. Fine. Whether you’re at home or work, exercise is a great way to break up your day.

3. If you circled mostly the letter ‘c,’ you are classified as: Night Owl

You haven’t seen a sunrise since that all-night party in 1974. If you have more energy at night, exercise then. Just don’t do it too close to bedtime, or you’ll have trouble sleeping.

4. If you circled mostly the letter ‘d,’ you are classified as: Flexible Bird

The best time of day for you to exercise varies with your schedule. Just go with it.

Join our Lose it For Life group at our next New Life Weekend. You’ll laugh, learn, and by God’s grace, be transformed.