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

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).

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. 

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.

‘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!


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

– 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.
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.


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.


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.


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.


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.


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.


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.
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.
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.


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.


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.

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.

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.

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.

The Smart Low Carb Weight Loss Plan

The following is a plan tailored to fit your calorie and carbohydrate needs for you to lose weight ‘ about 1 to 2 lb per week. Before you know it, you’ll be dropping the pounds and loving your new low-carb lifestyle!

Here’s how to get started. Determine your current calorie intake. If you have no idea of your current calorie intake … here’s an easy way to find out.


Sedentary: means that you have a job or lifestyle that involves mostly sitting, standing, or light walking. You exercise once a week.

Active: means that your job or lifestyle requires more activity than light walking (such as full-time housecleaning or construction work), or you get 45 to 60 minutes of aerobic exercise three times a week.

Very Active: means that you get aerobic exercise for at least 45 to 60 minutes four or more times a week.

If you are a …

Sedentary woman your factor is 12

Sedentary man your factor is 14

Active woman your factor is 15

Active man your factor is 17

Very active woman your factor is 18

Very active man your factor is 20

Multiply your activity factor by your current weight in pounds. The resulting number is the approximate number of calories you currently need to maintain your weight. An example for an active woman who weighs 150 lbs would look like this:
15 x 150 = 2,250 calories


Rather than choosing a goal weight, simply reduce your current calorie intake by 500 to 1,000 calories a day. This will lead to safe, effective weight loss of 1 to 2 lb per week. This will be your new daily calorie level.
(Note: Never go below 1,500 calories per day unless under the supervision of a doctor.)

Simply choose thecalorie level that is right for you, then eat from the food groups listed below. This will automatically make you cut back on your carbs yet make sure you get enough of the right foods.
CALORIES 1,500-1,800 1,800-2,200
Food Group
Carb (g)
Carb (g)


Carbohydrates in the average diet supply 50 to 60% of total calories. Based on your calorie level that you just calculated, check the table below to find out the approximate grams of carbohydrates in your diet. You might be surprised by how many grams of carbohydrates you actually eat now. This table is based upon 55% of the calories from carbohydrates – the average percentage consumed by most Americans. If your diet is more heavily weighted in carbohydrates, the figures may be on the low side.


TAKE CONTROL: Work Your Way Down

If you feel you’re cutting back too much too soon on carbs, eat 180 g of carbs a day instead of 125.
Try that for a few weeks before switching to 125 g a day.
Most people who now consume a low-fat diet will likely lose weight by cutting carbs to 125 g daily.
The 7-day meal plan is based upon 125 grams of carbs a day.

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

Great Ideas for In-home Cardio Routines

Prefer to exercise at home? Need to stay indoors because of bad weather? Try this In-home cardio routine!

Set aside twenty to thirty minutes. Do each of the moves for two to three minutes, alternating in-between.

Not exercised in more than a year? It’s okay if you’re not able to go the full twenty to thirty minutes at first. Begin at a level you can maintain. Then, slowly add a few minutes to each session.

Stay motivated! Rotate your schedule between doing the in-home cardio routine two days a week and walking the other two days. This rotation schedule will provide variety as well as alternate the workout for your muscles.


Research has shown that little bursts of activity throughout the day can increase your calorie burn up to a startling 500 calories or more per day. These little bursts are simple and easy. Try to get up once every hour for a one to two minute burst of activity!

‘ Do standing squats as you blow dry or curl your hair.

‘ Pace or march in place while you talk on the phone.

‘ Take the stairs whenever possible, instead of the elevator.

‘ Squeeze your buttock muscles and ‘zip in your abs’ as you stand
in line at the grocery store or get up to go to the fax machine.

Marching or running in place. Great as a ‘warm up’ before your routine. Be sure to work your whole body by pumping your arms and getting your knees up high.

Stand and place your hands behind your head.
Lift your left knee up to your right elbow and then lower it again.
Do the same with the other side of your body.
Repeat for two to three minutes. (You’ll find this works on your waistline, too!)

Stand and bring your fists to your chest level (as if you are blocking an imaginary opponent).
Raise your left knee to your waist and then kick your lower leg forward to extend your leg.
Tighten your abs as you kick in the air.
Lower and repeat with the other leg.
Repeat for two to three minutes, continuing to switch legs. (This great leg exercise is called front kicks in kickboxing.)

Bend your knees slightly and punch forward with your right arm (think ‘boxing’).
Release and repeat with your left arm.
Do this exercise for two to three minutes. (You’ll find this routine great for toning
your arms.)

Jump rope.
Skipping rope is great for the whole body.
To bring in variety, try jogging or skipping like a boxer as you jump.
Continue for two to three minutes.

Jump squats.
Stand with your feet together and arms at your sides.
Then squat like you are going to sit in a chair.
Keep your abs pulled in and your chest up.
Jump up into the air, land, and repeat.
Slightly bend your knees as you land to minimize the impact.
Continue for two to three minutes. (You may find this exercise challenging, but do the best you can. You’ll find it’s great for your rear end!)

Waist twists.
Imagine you’re skiing down a hill.
Place your feet together, lightly jump and pivot your knees and toes to the right.
Lift your right elbow out to the right at shoulder height and extend your left arm out to the left at the same time.
Repeat the move in the opposite direction without lowering your arms.
Continue for two to three minutes.

Squat like you’re sitting in a chair, keeping your feet together.
Then jump up and spread your hands and feet out so that you are making an X with your arms and legs (like a jumping jack).
Repeat for two to three minutes. (You’ll find this exercise great for your inner and outer thighs!)


It’s important to warm up and cool down for at least five minutes as part of your routine. Warming up slowly increases your heart rate, getting more blood to your muscles to ready them for your workout. Your cool-down allows your heart to slow down gradually.

Your warm-up and cool-down don’t have to be complicated. They merely involve going a little slower than usual. For example, if you’re walking, start at a leisurely pace for five to six minutes, and then pick up the pace by pumping your arms.

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