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.

Walking: The Toning Circuit Plan

Shape your muscles when you walk! Try the different techniques in the muscle-toning circuit to firm up your muscles (see the muscle-toning chart below).

Hills or stairclimbing firms up the fronts and backs of your calves and thighs.

Racewalking shapes your abdomen and upper back muscles. You race walk by doing shorter, quicker steps. Use your arms for more power keeping them bent at 85 to 90 degree angles.

The butt squeeze tones the gluteal muscles. Use your normal walking form, but as you press off the toes of your back leg, squeeze your buttocks firmly. Be careful not to tense your lower back.

walking strengthens the back and abdomen. Do your walk backwards. Tuck your belly in, and put your hands on your hips. You’ll find your abs and back doing all the work. For safety, try this only on a level track or path.

The Muscle Toning Workout Schedule

  Time Length Plan RPE*
Week 1 30 min. 5 days Muscle Toning Circuit (chart below)
(2 min. each segment)
Week 2 40 min. 5 days Muscle Toning Circuit (chart below)
(3 min. each segment)
Week 3 50 min. 5 days Muscle Toning Circuit (chart below)
(4 min. each segment)
Week 4 60 min. 5 days Muscle Toning Circuit (chart below)
(5 min. each segment)

Borg Scale for Rate of Perceived Exertion (RPE)

6 to 8: very, very light (lounging on the couch)

9 to 10: very light (puttering around the house)
11 to 12: fairly light (strolling leisurely)
13 to 14: somewhat hard (normal walking)

15 to 16: hard (walking as if in a hurry)

17 to 18: very hard (jogging/running)

19 to 20 very, very hard (sprinting)

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.

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.

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.

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