Alive and Active Podcast | Faith and Fitness

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Times of Refreshing” based upon Acts 3:19-20.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “You are Safe” based upon Proverbs? ?18:10? NLT. This is part of the You Are Safe series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

“You know when I sit down or stand up. You know my thoughts even when I’m far away.” – Psalm 139:2 (NLT)

Non-Exercise Activity Thermogenesis (NEAT) is kind of neat. It is calories you burn just moving about throughout the day. For example, if a 150lb female were to stand for 5 hours, she would burn almost 200 calories more than if she were to sit for 5 hours. Simple, standing is more challenging to the body than sitting.

Fidgeting is also a form of NEAT.

Those that do manual labor have much higher NEAT than those who sit at a desk all day.

NEAT effects are what we call cumulative, which means they may be small in nature but they add up over the course of a day, week, or year.

What if you had a desk job and you decided to stand for half of your day instead of sitting? This means you would get 4 hours of standing instead of sitting. In one day, being a 150lb female, you would burn an extra 150 calories. If you add that up through the 5-day work week you get 750 extra calories burned, and if you add that up over the work month you get over 3000 extra calories burned just by standing up.

Keeping every other variable in your life equal for the sake of this argument, 3000 calories equates to almost a pound of fat loss per month. Pretty cool right? And all you did was stand up instead of sit down.

• Park at the back of the parking lot when you go shopping.
• Carry your groceries in a basket instead of pushing a cart.
• Go to the bathroom two floors below your office.
• Take the stairs instead of the elevator.
• Fidget more at your desk.
• Use a stand-up workstation instead of sitting for part of the day.
• Take walking meetings.
• Stand up and walk around when you are talking on the phone.
• Get a high-energy dog that needs to be walked every day.
• Ride your bike for short errands instead of getting in the car.

There are many ways throughout the day that you can unknowingly burn more calories by simply changing your environment. 

How can you increase the NEAT in your own life?

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo! 

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. 

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

Listen to this episode as you walk, run, bike, workout, or even clean your house. 

Today’s theme is "You Are Safe" based on Proverbs? 18:10? NLT. This is part of the You Are Safe series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

In many of these episodes we will be using a technique called Lectio Divina, which means divine reading. It's a way to connect with God through Scripture and prayer. Ask God for insight and to speak to you through His Word which is alive and active.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo! 

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. 

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

“In view of all this, make every effort to respond to God’s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence with knowledge, and knowledge with self-control, and self-control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.” - 2 Peter 1:5-7 (NLT)

Supplements can help us bridge the gap of what our body needs and what we might be falling short on in our diet. In a perfect world, we would get 100% of our nutrient and mineral needs through our food sources. Unfortunately, many of our foods have been depleted of high nutrient content through various things like processing, soil overuse, etc.

We want to share a supplement combination that can go a long way to helping boost your immunity and add a shield of protection for your body. We need to share the disclaimer that we’re not medical professionals. We’re more like “biohackers” who’ve done lots of research through the years to educate ourselves. We enjoy being proactive in our health. Seek the advice of a medical professional if you have any concerns about your own health.

1. Vitamin D3 - lots of research is currently being done on this “wonder vitamin”, especially in light of things like Covid. Many people are woefully vitamin D deficient which is why you should get a blood panel to check your levels. Our bodies create vitamin D when exposed to sunlight which is why we should be getting outside each day. A few benefits of Vitamin D3... help lower inflammation in the body, supports existing immune cells, 
2. Vitamin K2 - works in conjunction with vitamin D3 to help drive calcium into our bones. And our bone health is vital for helping make immune cells which originate in the bone marrow. It also has the capacity to suppress inflammation which makes it an anti-inflammatory vitamin like vitamin D3. Foods high in vitamin K2 include grass-fed butter, egg yolks, sauerkraut, and certain grass-fed cheeses like muenster, gouda, brie.

**Vitamin D3 & K2 are fat-soluble which is why taking them with some healthy fat will aid absorption. We take ours with an omega 6 fish oil supplement.

1. Zinc Picolinate - This mineral is involved in hundreds of biochemical reactions, especially with our immune system. If deprived of Zinc, we pretty much shut down the immune system. We take 20-40mg daily. Going overboard on zinc can rob our bodies of copper so 50mg or less each day is a safe number. Foods high in zinc include shellfish and liver.
2. Probiotics - These are healthy bacteria also known as “flora” in our guts. Many people have wrecked their gut health after taking antibiotics or other drugs that kill our good bacteria. Benefits of probiotics include: improving the immune system by providing a major defense against pathogens, helps make vitamins like biotin, B-12, and other B-vitamins, detoxing harmful chemicals & poisons in the body, they can act as antioxidants in the body and help fight free radicals, can help make our bowel movements regular. Good food sources to aid our gut health are sauerkraut, kombucha, whole fat organic Greek yogurt, kefir.

Vitamin D3, Vitamin K2, Zinc, Probiotics - add these 4 powerhouse supplements to your daily routine to boost your immune system. It’s like sending valuable supplies and reinforcements to the front lines.

We love Garden of Life brand supplements which is one of our sponsors. You can use code Ambassador20 at GardenOfLife.com for 20% off all orders. Garden of Life can even be found in many local supermarkets or health food stores that might be in your area.

Here are links to the Garden of Life supplements we incorporate into our lives and mentioned above:

Vitamin D3 - https://www.gardenoflife.com/products/our-brands/vitamin-code/vitamin-code-raw-d3

Vitamin K2 - https://www.gardenoflife.com/products/our-brands/vitamin-code/vitamin-code-raw-vitamin-k-complex

Zinc - https://www.gardenoflife.com/products/our-brands/vitamin-code/vitamin-code-raw-zinc-vegan-capsules

Probiotics - https://www.gardenoflife.com/products/our-brands/primal-defense/primal-defense-ultra-probiotic-formula

Favorite Fish Oil Supplement - https://www.gardenoflife.com/products/fish-oil-omega-3/minami-fish-oil-omega-3/minami-platinum-omega-3-fish-oil

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo! 

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. 

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “There is More” based upon Ephesians 3:20-21. This is part of the There is More series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

Good pain is DOMS (delayed onset muscle soreness) that may last for a couple of days after your workout. Injury Pain typically is a sharp pain or can be an ache that just won’t go away.

A hard workout will create some good pain in the form of sore muscles, especially in the beginning after a long layoff 

Generally, an injury pain will continue to get worse as you continue the workout. If it begins to fade as you warm-up, it’s usually not an injury. 

The exception is sometimes a stress fracture. My experience with my pubic ramus stress fracture in 2010. It would gradually feel better as I ran but would hurt later when putting on pants while weight was on that leg.

For example, I (Shelley), have bunions and typically have some soreness every day. But they recently got worse. As I was thinking about it I realized I was wearing flip-flops in Florida more often and I believe that made it worse. So I identified the problem and then prayed about and researched a solution. I decided to get new sandals and also new inserts for my running shoes. The pain went away.

Another example is when I started strength training again after years. I’m very weak in my upper body compared to my lower body and after a few weeks, I noticed more neck and shoulder pain. Especially along with my upper traps. I realized that doing a lot of strength training overhead was too much too fast for me. So I modified the exercises and took the weights away on any overhead exercises. I also got a couple of massages and the pain went away.

The biggest suggestion I have? 

Don’t ignore the pain. Listen to your body and listen to the Lord. However, don’t let it stop you either.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo! 

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. 

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

Listen to this episode as you walk, run, bike, workout, or even clean your house. 

Today’s theme is "There is More" based on Ephesians 3:20-21. This is part of the There is More series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

In many of these episodes we will be using a technique called Lectio Divina, which means divine reading. It's a way to connect with God through Scripture and prayer. Ask God for insight and to speak to you through His Word which is alive and active.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo! 

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. 

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

5 Benefits of working out first thing in the morning:

1. It starts your day off with a quick win. It feels good to accomplish something energizing that continues into the rest of your day.
2. If you have a stressful day, you don’t feel pressured to try getting a workout after a tiring workday 
3. You jumpstart your metabolism as your body burns more calories throughout the day.
4. When working out on an empty stomach, there’s no issue of getting a side stitch or having digestion issues. 
5. Your body is forced to burn on board fat reserves for fuel since there isn’t as much glucose available for fuel. This is a nice bonus for those interested in weight loss.

Suggested protocol:

• Upon waking, drink a 12 oz glass of water to rehydrate. Some may also want a cup of coffee or tea while their body wakes up. 
• Begin your workout 20-30 minutes after drinking the water & coffee/tea which gives it time to empty your stomach. 
• Upon finishing the workout, wait about 30 minutes before eating breakfast. This allows the body to continue burning more calories as you cool down. You could call this an “afterburn”

**Note: If performance is your priority over weight loss, it’s wise to take in some easily digested carb to fuel your muscles for performance. Think of a banana and toast with peanut butter & honey. Give your body 60-90 minutes to digest this so it’s available for fuel.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo! 

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. 

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/