Cardio Workout: Inline Skating

Zoom off the calories! Tone your troubled spots! You can cover a lot of ground fast with inline skating. However, just learning how to use the skates is good exercise. It takes a lot of energy to do it correctly when you are a beginner.

Calorie burn per 15 minutes: depending on intensity, 84 to 119


Learn to stop before you zoom off on a pair of skates. Take a little extra time and be sure you know how to use the heel brakes on the skates.
If you are just starting out, find an empty parking lot with a smooth, level surface. Your neighborhood roads can be quite bumpy causing your shins to hurt.


Go for form. Master the basics, then try a ‘squatting’ position, or use long, graceful strides. This makes inline skating feel more like ice-skating than roller skating.

Challenge yourself. Staying in motion with few rests will burn more calories. Try going uphill for an even greater burn and overall workout.

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.

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.

Key#1: Surrender

Steve Arterburn

the point of surrender you stop doing all that is in your
power to fix your problem and ask God to give you His power
to recover. You stop trying to control calories, exercise,
think positive to overcome childhood trauma and start allowing
God to heal the wounds of your soul.

is no longer fighting, pushing or justifying. It is the refusal
to make excuses or blame another. It is giving up all reasons
for your problem and looking to God as the ultimate resource.
A surrendered heart no longer looks for justification to eat
or binge.

you eventually realize that the road you’re on is hurting
you more than the false comfort and help you’re receiving
from it, you also begin to understand that to stay on this
road is to choose further heartache and destruction. At this
point you will begin to admit:

  • that your life has spun out of control
  • that self-control has failed you
  • your forms of self-treatment have failed you and must
    be abandoned

Fortunately, while you’re limited, God is not.

is acknowledging that:

  • God alone has the power to change the course of your
  • You are powerless to change it yourself.
  • You are willing to surrender to Him and begin the
    journey with Him in the lead.

when you relinquish your control to God does He release His
supernatural power into your life. Only through His power
can you be ‘transformed by the renewing of your minds.’
Romans 12:2.

wound and every weakness is an invitation to God: ‘Please
do for me what I cannot do for myself.” When you surrender,
you don’t just give up or play dead or wait for God
to fix you. Instead, you need to reach out to God and others
who can help restore your life.

of Surrender:

  • Is not passivity.
  • Is not resignation.
  • Means you are ready to stop escaping into the old
    patterns, habits and attitudes.
  • Means you no longer say, ‘I can handle this
  • Is an active, conscious turning toward God and others.
  • Means no longer manipulating God or bargaining with
  • Means submitting to God’s way of doing things
    even though you may not understand it.
  • Means getting past your pain and fear and are willing
    to cling to hope in God and His love for you.
  • Reflects your willingness to submit to God’s
  • Reflects your willingness to share your truth with

of a lack of Surrender:

  • Plagued with guilt over the past.
  • Consumed with fear of the future.
  • Angry over others.

of Surrender:

I surrender my life to you. Open my eyes to the truth of
who you are and what you desire
to do in my life. Show me specific areas of my life that
need to be surrendered to you.
Help me to seek you with my whole heart so that you may
reveal yourself to me and I
may find you. Lead me to those who will help me on this
journey. Fill me with your love
and give me what I need to choose your way and not mine.
I trust you enough to
surrender my life to you without condition or demands. I
trust you to love me, to take
care of me, and to never leave me. Please help me to realize
whenever I am trying to
control you, so that I can surrender to you and let you
control my life. Amen.

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.

Key#2: Acceptance

Steve Arterburn


Acceptance is the realization of the full depth of your problem. You are overweight and there are no quick fixes or instant solutions.

Acceptance is the realization:
that your overweight body is a symptom of an underdeveloped soul.
that no one caused your problem and no one is going to fix it for you.
that when you decide to change, it is going to be painful.
that no one can walk through that pain but you and you must walk through it.

Acceptance means that you begin to see the reality that you have denied before.

It is not about your past or the food.
It is about ‘right now’ and what you choose to experience other than temporary relief and comfort found in food.
All of us struggle with blind spots in our lives, and to some degree live in denial and self-deception. Rather than see our area of struggle and pain, we tend to point to others and focus on them, or find ways to distract or anesthetize ourself.

Acceptance is being willing to see, to lift the curtain of denial and look at the ‘big lie’ of your life. Breaking through denial means becoming aware of your struggle and pain and consciously confronting the behaviors and patterns that have detoured you.

With God’s help, you remove the blinders, deception, and denial. You begin to see yourself as you really are: trapped in your patterns, paralyzed by fear, and doing things that produce short term results rather than long term change.

You also come to see God as He is: patient, loving and ‘able to do far more than you would ever dare to ask or even dream of ‘ infinitely beyond your highest prayers, desires, thoughts or hopes.’ Ephesians 3:20.

Some Ways You May Avoid Seeing the Truth:

You keep busy ‘ possibly even with good things ‘ so you don’t have to think about issues you want to avoid.

You avoid prayer.

You avoid times of silence and looking at your situation.

You avoid honest conversations that touch anywhere near a sensitive area of your life.

You minimize or rationalize your behavior.

You avoid people who can speak into your life and encourage you on your journey.

Evidence of Acceptance:

Seeing the reality of your situation

Focusing on what you can do to change rather than on what you want others to do to make you feel better.

Means becoming humble enough to confront who you really
looking at what your motives really are.

Means looking at what really causes the conflicts you experience.
Facing yourself honestly: your past, your pain and your failures head-on.

Means that you stop blaming others for your difficulties.

Means that you actively seek, receive and apply God’s wisdom to your situation.

Looking at what you’ve done in the light of God’s mercy and grace ‘ not judgment or condemnation.
You have accepted that you are unable to help yourself without God’s help.
You are able to name your character defects and mistakes rather than deny them.

Evidence of a lack of Acceptance:

Constantly criticize others.

You are confused as to why others react to you and what you say or do.

Find yourself repeatedly lying.

Daily Prayer:

Dear Lord,
Open my eyes to see the truth about you and about myself. Show me the things that
need to be changed. Put me on the right path that I may walk in your truth. Amen.

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.

Key#3: Confession

Steve Arterburn


Confession is to come out of hiding and honestly tell others who you are and what you are experiencing.
It is the decision to allow the truth to be known rather than hidden or distorted.

Confession is the honest and authentic revelation to another person your sins, defeats, faults, doubts, worries, fears, guilt, shame and irresponsibility. It is the accurate portrayal of food in your in your life as a substitute for real life.

There is sickness in secrecy. David said in the Psalms, ‘In my secrecy my bones wasted away.’ By breaking the silence and speaking the truth about yourself aloud to another person, you’re able to move out of the darkness and bring your secrets into the light. When you confess, the words you speak give a concrete dimension to subtle compromises and behaviors that might otherwise remain unclear in your mind. By telling others the shortcomings and struggles in your life, you confirm your awareness of these faults. Confessing your faults allows others to enter into your world to pray for you, provide input, and share your struggles. Unless you open yourself, whatever help you receive from others will not thoroughly address your real need and conflict. Openness is an outward act of trust that enables you to cleanse your soul from the inside out.

Evidence of Confession:

‘ Confession requires openness and openness requires vulnerability.

‘ Confession means you are willing to overcome your fear of rejection by revealing your failures to another person.

‘ Confession means you reject your habit of self-protective secretiveness.

‘ Confession requires confidentiality.

‘ Confession means you have stopped trying to mask your true feelings.

‘ Confession means you put your vague sense of guilt into written or spoken words and express the situation without making excuses.

‘ Confession means you have chosen to humble yourself before God and others.

‘ Confession means you renounce your independence and admit that you need help from fellow believers on the journey.

‘ Confession builds connection and community

Evidence of a lack of Confession:

‘ You have a lack of connectedness with others.

‘ You have superficial interaction with others.

‘ You have a fear of being found out.

Guidelines to Confession:

‘ Have more than one person in whom you confide.

‘ Be sensitive to your listener’s limits. Try not to overburden them. Find out when they can meet and how much time they are willing to spend with you.

‘ Don’t hold expectations of them that are too high.

‘ Think of them as friends, not therapists.

‘ Don’t throw out discretion.

‘ Avoid giving explicit details or unnecessary information, especially when it involves other people.

‘ Try not to stifle your true emotions.

‘ Be careful not to become dependent upon them. Your dependence needs to remain upon God to get you through life.

Attributes of a Trustworthy Confidant:

-Do they have a proper view of themselves in relation to God and others?
-Do they exhibit pride, self-righteousness, or a judgmental spirit?
-Are they more concerned about themselves than about your needs and struggles?

‘ Trustworthiness
-Do they show that they value and respect your thoughts and concerns?
-Have you ever seen them use privileged information against someone else?
-Have you ever seen them divulge privileged information about someone else?

‘ Quiet Godliness
-Are they a Christian who seeks to please God in all that they do?
-Do they inappropriately make a show of their faith?
-Do they boast about what they know and how they have helped others?

‘ Stability
-Are they an emotionally strong and secure person, able to give help to you freely without depending on you in return?
-Does their life reflect that they understand how to live in a healthy and balanced way?
-Do they have the time and energy to listen to your concerns?

‘ Positiveness
-Do they display a positive attitude toward life, demonstrating their ongoing faith in God’s sovereignty and goodness?
-Are they typically negative, fearful, or unhappy?
-Are their conversations overshadowed by dark moods or pessimism?

Red Flags: Things to Avoid in a Confidant:

‘ Someone who has a personal agenda that could be served by knowing what you have to share.

‘ Someone who could serve your personal agenda, making it difficult for you to keep your motives for confession pure.

‘ Someone who is extremely controlling and may become so regarding your problem.

‘ Someone who is needy and emotionally unstable, exhibiting a pattern of latching on to others in order to meet his or her own needs.

‘ Someone who may be sexually attractive to you or who may find you sexually attractive.
This is especially true is you’re married. It’s not a good practice to confide in someone of the opposite sex other than your spouse.

Walking: The Incline Plan

You can take your walking exercise to the next level by raising the incline on your treadmill in your home or gym and burn up to 50% more calories in the process.

Do this plan every other day. You will want to rest your muscles between the incline workouts.

Step One

Before adding your first hill’
Start out with a 5-minute slow walk.
Pick it up to a brisk pace for 10 minutes.

Step Two
Begin with 5-minutes of level walking.
Add 5-minutes of hills.

Note: It is important to maintain the same speed during the hills as you do with no incline. At first, you may only be able to walk a 1% incline. A great goal is a 5% incline. Don’t do more than a 7% incline.
(Steeper inclines will put too much strain on your back, hips, and ankles.)

Alternate the level walking and the hills. Go as long as you can. (Of course, the longer you go, the better the workout.)

Cool down for 5 more minutes.

Step Three
Stretch for at least 10 minutes when you are done.
Focus on the muscles in your lower body, back, and shoulders.

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#4: Responsibility

Steve Arterburn


Responsibility is the refusal to blame anyone else for the weight. Rather, it is accepting responsibility to change. This is the balance of surrendering to God. It is allowing God to do what we cannot do and doing what we can.

Responsibility involves healing old wounds as well as making strong decisions.

Hurts that drive you into inappropriate behaviors ‘ destructive habits ‘ are hurts that you may have never fully worked through. You may have spent your life diverting yourself from problems, and anesthetizing your emotions with food, hurtful people and/or activities. It requires God-given courage to walk through your pain and grieve your losses, but the process of doing so is an indispensable element in your healing.

We live in a world where it’s easy to take on the role of a victim and live out a life of victimization. Yet, as horrendous as your past problems and abuses may have been, when you own them as part of yourself, you learn to see them as purposeful, deepening, and integral to your development of a godly character. David wrote in the Psalms: ‘It was good for me to be afflicted so that I might learn your decrees.’ (Psalm 119:71)

Avoiding pain and problems is a natural human response. Most people feel they have ‘suffered enough’ and have no desire to feel overwhelmed by sorrowful emotions. But grief is a necessary process in life, and grief over our failures and losses will connect us to God’s grace. St. Augustine affirmed this when he said, ‘In my deepest wound I saw your glory, and it dazzled me.’

It is easy to point to your past pain as an excuse and miss God’s plan. It is also easy to blame others around you for everything that has gone wrong. Accepting responsibility is a bold step where you take the reality of your life and allow God to use it to change you.

Evidence of Accepting Responsibility:

‘ Means you are facing your problems rather than escaping them.

‘ Means you are taking the time to grieve your losses and experience pain.

‘ Means you believe Jesus’ words: ‘Blessed are those who mourn for they will be comforted.’

‘ Means you stop playing the role of the victim.

‘ Means you are wiling to bear the full responsibility of your misconduct.

‘ Means you reach out to Christ, who is fully capable of understanding your emotional pain having suffered abuse and rejection himself.

‘ Means you look beyond your loss to God’s deeper purposes.

‘ Means you accept the hope that God’s plans for you are good and loving.

‘ Means refusing to allow anything from your past to be an excuse for lack of growth or character development.

Evidence of lack of Accepting Responsibility:

‘ You are constantly finding yourself a victim of other’s actions.

‘ You are blaming others for ongoing difficulties.

‘ You continue to anesthetize and deaden your pain with food.

Prayer for Accepting Responsibility:

Dear Lord,
I realize that you have given me life and the my life is my responsibility. Lord, I want to accept responsibility for my whole life. I know you want my life to be fruitful, but sin and tragedy has infected my life ‘ both by my hand and by the hands of others. Help me to accept responsibility to remove these weeds that have been sown in me.

Lord, I confess that sometimes I have blamed others for my own disobedience to you.
I now accept responsibility for these things. Please forgive me and fully restore the
relationship between us. Amen