Welcome to my Body By God: Rebuild the Temple Program Journal, 2011. This is where I will be posting my journal prompts, sharing my journey with the action steps, uploading handouts/ fill-in-the-blank answers, and answering questions. Questions can be submitted at the bottom of the page, in the comments section, or may be emailed to me at emilyandalex@hotmail.com.
-Emily
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Resources:
Diet Diary
Fill-in-the-Blanks
Personal Time Chart
Recipes Week 2
Recipes Week 3
Recipes Week 4
Recipes Week 5
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Resources:
Diet Diary
Fill-in-the-Blanks
Personal Time Chart
Recipes Week 2
Recipes Week 3
Recipes Week 4
Recipes Week 5
week one
WEEK ONE ACTION STEPS
-Implement the Addition Rule- eat five Foods by God a day
-Perform any simple exercise activity at least twice a week for at least 10 minutes. For example: walk briskly, jog, swim, bike, cardio machine
-Read and think about the first two Instructions for Peace by God
-Write eating better and exercising into your schedule. Include times for planning, preparing, cooking and shopping.
-Take some quite time out and pray. In addition to praying for results, pray for the obedience and strength to do your part to help create those results.
-Record your diet for the week.
Week One Action Steps for Today
How much do would you like to weight?
***lb
What are the major stress points in your life?
Disciplining my 3 boys, house work, long car trips.
What would you do with 120 additional hours a week?
Scrapbook, train for a half marathon, sit on the floor and play with the boys, learn to crochet
Describe the quality of your relationship with God right now.
I have felt more of God’s presence in my daily life lately. He has been guiding me through my struggles and stress. I feel Him pushing me to dive deeper by committing more time to His word, prayer and communication.
Journal Prompt:
What are your goals?
1.To be a support and encouragement to other BBG participants
2.Build peace in my life and my home
3.Provide healthy nutritious God food for my family within our budget
4.Run a distance race in June
What does obtaining and maintaining a Body By God mean to you?
To me having and maintaining a Body by God means that I am healthy, mind, body, and spirit, and ready for God’s use. It means I stop interfering with His creation and respect His vessel.
Nutrition Journal Prompt:
How can eating for three help you to overcome your cravings and addictions and help you start taking better care of your Body by God?
When I stop think about my self I am more likely to make the better decisions. When I don’t feel like exercising or rather have a man food over God food it helps me to remember that if lead a better, longer life I can do more for God and the people I love.
Write down your favorite Foods by God that you could see putting in your diet every week.
Avocado, nuts, kale, asparagus, chickpeas, olive oil, coconut, spinach, apples, cucumbers, beets, blueberries, dates
Describe how you will be able to plan, prepare, cook and shop better to assure progress on week one.
By planning my meals and snacks, then shopping for those foods I need, I will have everything in the house to follow the plan and make good choices. By preparing and cooking some food in advance and bulk, meal times will be faster and easier. So even if Micah is crying and the kids are starving, a healthy dinner can be put together quickly.
What Foods by God from the meal plan can you see putting in your diet every day so that you can eat five Foods by God a day?
Oatmeal, baked sweet potato, almonds, salad, stir fry, veggie burger, omelet
Exercise Journal Prompt
Using you chart, plan out days, times, and types of exercise you are going to perform this week.
Run Thursday 8:00am and Saturday 2:00pm. Surge train Wed and Friday at 11:00am.
Stress Management Journal Prompt
Write down how reprogramming some of your thinking with the Instructions One and Two can begin to change your outlook and build Peace by God in your life.
By focusing on Thou Shall be Appearance-less instead of frustration with my body or displeasure in my appearance I will be more peaceful and less agitated towards my family. I really want new cloths and shoes right now but I don’t need them. Instead of be jealous of other peoples clothing or possessions I can reprogram my thinking to focus on Godly things, things that I can take to heaven. “Money and things will soon be past, help to care about things that will last.” March 16th Preschool Devotional
Time Management Journal Prompt
Write in days, times, food and the types of exercises necessary to manage you time and plan your revolution so that you really are “Rebuilding the Temple.”
week two
WEEK TWO ACTION STEP
-Follow the Body By God Multiple Feedings Rule: Eat at least three times a day with four or five times really being the best.
-Follow the Body By God Stay-Full Rule: Eat enough food by God enough times a day to stop from getting hungry
-Continue the addition Rule: Eat five foods by God a Day
-Using your Moving Zone, find the speed and energy output necessary to get tot he FUR level during exercise.
-Do a 5-5-5 workout at least two days a week
-Read and think about the first four Instructions for Peace by God
-Plug in a 15 minutes Spiritual Triathlon into at least two days in your weekly schedule: five minutes of prayer time, five minutes of bible time, and five minutes of quiet time
-Write eating better and exercising into your schedule. for eating better, include times for planning, preparing, cooking and shopping.
-Remember: You are eating and exercising for three (for God, Family, and you) always “Honor God with your Body” (1 Corinthians 6:20)
Journal Prompts:
The Bible tells us to “Honor God with your body” (1 Corinthians 6:20). How will “Honoring God with your body” help you to take better care of your Body by God?
I want to show God glory and honor Him in everything that I do. He gave me this body to use and it is my responsibility to take care of it. When I view it not as “mine” but as a vessel that was created to serve its Creator I am more likely to take better care of it.
What five Foods by God can you pull from the Un-diet plan to keep progressing nutritionally?
Spaghetti Squash, mixed greens, grilled salmon, asparagus, grapefruit
My FUR: 106-144
My PER: 144-164
My SUR: 164-183
White down how re-programing some of your thinking with the Instructions Three and Four begin to change your outlook and build Peace by God in your life.
Thou Shall be Acceptance-less is something I need to say over and over. I am a people pleaser and constantly look to other for acceptance. If I did not care what others thought, and just did what was right and what I believe God wants me to do, I would be much more peaceful and content.
I am continue to learn that failure is not the opposite of succeeding but it is on the path to success. I do not want the fear of failure to stop me from doing what is right.
Journal the progress you are making in managing time as well as the spiritual and emotional progress you are making with your triathlons.
Writing down my to-do list has been so helpful in reducing my stress for the day. When I write things down my list feels do able. I am also able to see what needs to be done today and what can be distributed through the week. I have also found that scheduling exercise is the ONLY way that I will do it.
The spiritual triathlons have been such an emotionally healthy exercise for me. I try to do more than one a day because they refresh me, reenergize me and refocus me!
week three
WEEK THREE ACTION STEP
-Follow the Body By God Multiple Feedings Rule: Eat at least three times a day with four or five times really being the best.
-Follow the Body By God Stay-Full Rule: Eat enough food by God enough times a day to stop from getting hungry
-Continue the addition Rule: Eat five foods by God a Day
-Start the Replacement Rule: Look for healthier versions of most prominent Food by man in your diet.
-Using your Moving Zone, find the speed and energy output necessary to get tot he FUR level during exercise.
-Do a 5-5-5 or a 5-10-5 aerobic workout at least two days a week
-Read and think about the first six Instructions for Peace by God
-Place a 15 minutes Spiritual Triathlon into your Solid Yellow Line Chart three days a week.
-Place eating better and exercising into your Solid Yellow Line Chart. For eating better, include times for planning, preparing, cooking and shopping.
-Remember: You are eating and exercising for three (for God, Family, and you) always “Honor God with your Body” (1 Corinthians 6:20)
Write down your gifts, talents, and the tasks you are passionate about performing. This is an important step in discovering your mission or calling in life.
I am passionate about teaching families about true health and healing through the 5 Essential of Maximized Living. Specifically my gifting has come in the area of maximizing nutrition and helping others make progressive changes that will improve their health. I have been given a talent and love for cooking and preparing real whole food from scratch. I also have a love for hospitality and serving others and showing love through nutritious food.
Write down which foods in my diet diary are carbohydrates, proteins, good and bad fats.
Carbohydrates: strawberries, apples, bananas, leafy greens, sweet potatoes, sprouted wraps, quinoa, oatmeal, tomatoes, celery, mushrooms, onions, (more veggies), popcorn
Proteins: almonds, cashews, grass-fed ground beef, wild salmon, wild cod, free range organic chicken, leafy green veggies, flax seeds, sunflower seeds
Good fats: coconut milk, coconut flakes, olive oil, coconut oil, nuts and seeds
What are some of you worst food by man? What can you see replacing them with so that you can reduce how much of these foods by man you are eating?
Tortilla chips, ice-cream and sweets. I can find healthier options in purchasing: organic chips with only 3 ingredients, making ice-cream at home or buying coconut milk ice cream with only natural ingredients, making sweets at home with while wheat flour or almond flour, honey, real butter.
White down how re-programing some of your thinking with the Instructions Five and Six begin to change your outlook and build Peace by God in your life.
Big God little me, Big God little me, Big God little me. It is so easy to get prideful when I succeed at something. But it is vital to remember that with out God’s grace I would not be able to do anything.
I really struggle with time. I measure my sucess of the day but what i can get accomplished in the time I am given. I hurry and stress about time. There will be much more peace in my home if I was not always in a hurry.
Write in Spiritual Life and Health Life (nutrition and exercise) into the Solid Yellow Life Sheet in the back of your book.
Wednesday: 7:30am Spiritual Triathlon
8:30 Smoothie Breakfast
11:00 Surge Workout
12:00 Kale salad and falafels for lunch
3:00 take walk with the kids- pray and talk to God
6:30 Put chicken in the oven to roast, prepare dinner
8:30 Eat roasted chicken, no-tatoes and broccoli salad
week four
WEEK FOUR ACTION STEP
-Follow the Body By God Multiple Feedings Rule: Eat at least three times a day with four or five times really being the best.
-Follow the Body By God Stay-Full Rule: Eat enough food by God enough times a day to stop from getting hungry
-Continue the addition Rule: Eat five foods by God a Day
-Apply the Replacement Rule: Look for healthier versions of most prominent Food by man in your diet.
-Whenever possible, use proper food combining (the Good)
-Using your Moving Zone, find the speed and energy output necessary to get tot he FUR level during exercise.
-Do a 5-5-5 or a 5-10-5 aerobic workout at least two days a week
-Do one 10-minute workout consisting of three three-minute body part routines. Females: 2 lower body movements and 1 upper body movement. Males: 1 lower body movement and 2 upper body movements.
-Read and think about the first six Instructions for Peace by God
-Place a 15 minutes Spiritual Triathlon into your Solid Yellow Line Chart three days a week.
-Place eating better and exercising into your Solid Yellow Line Chart. For eating better, include times for planning, preparing, cooking and shopping.
-Remember: You are eating and exercising for three (for God, Family, and you) always “Honor God with your Body” (1 Corinthians 6:20)
Look at your Seven-Day Diet Diary and write down where you were good, where you were bad, and where you were ugly.
Good: Chicken Salad in lettuce wraps with a avocado lettuce salad, olive oil and lemon dressing (lg protein, lg fat). Raw nut and seed “cereal” with blueberries and coconut milk (lg protein, lg fat), Granny smith apple and almond butter (sm fat, sm protein, lg carb)
Bad: slice of cheese pizza (lg fat, lg carb)
Ugly: watched a friend eat loaded beef nachos (lg fat, lg protein, lg carb)
Write Down the exercises you will preform on Fitness Program and Aerobic Charts in the back of the book.
Lower body- squats and lunges, with weights
Upper body- push ups, body weight on toes
Continue Filling out the solid yellow line chart in the back of the book.
week five
WEEK FOUR ACTION STEP
-Follow the Body By God Multiple Feedings Rule: Eat at least three times a day with four or five times really being the best.
-Follow the Body By God Stay-Full Rule: Eat enough food by God enough times a day to stop from getting hungry
-Continue the Addition Rule: Eat five foods by God a Day
-Continue phasing out Food by Man in favor of more Food by God: The Replacement Rule
-Whenever possible, use proper food combining (the Good)
-Eat according to the Un-Diet Food Guide each day as much as possible. Eat completely according to the Food Guide at least two full days this weeks.
-Using your Moving Zone, find the speed and energy output necessary to get tot he FUR level during exercise.
-Do a 5-5-5 or a 5-10-5 aerobic workout at least two days a week
-Do one 10-minute workout consisting of three three-minute body part routines. Females: 2 lower body movements and 1 upper body movement. Males: 1 lower body movement and 2 upper body movements. Advanced: three lower-body movements and three upper body movements.
-Read and think about the first eight Instructions for Peace by God
-Solid Yellow Line Charts must include: 1. A 15 minutes Spiritual Triathlon three days a week. 2. Eating better and exercising. For eating better, include times for planning, preparing, cooking and shopping. 3. Relationship time: special times with family and/or those closest to you.
-Remember: You are eating and exercising for three (for God, Family, and you) always “Honor God with your Body” (1 Corinthians 6:20)
JOURNAL PROMPT
What primary things are you not doing that you “know” you should be doing? How can solid yellow lines and “Honoring God with your body (and your life)” help inspire you?
I should be spending more focused time with each of my children during the day. I also should be focusing more on time on personal development. Plugging these things into my day will help me remember to do them and make sure they are done.
Write out your new routine in the aerobic and resistance charts in the back of the book. Be careful: you want to Choose routines that you can do the rest of your life.
This week I am planning my workouts, exercises, at the beginning of the week because I have found this as a barrier, excuse, in completing exercise.
Complete the Hate-Less Drill
Write down the things you hate and have a hard time forgiving other for.
Now write down the times that you have done the exact same thing.
Fill in a solid yellow line chart with all four vital lives filled in.
Tuesday |
7:30am Spiritual Triathlon |
8:15am Workout with Alex (10 push-ups, 10 mountain climbers, 10 sit-ups, 10 squats, 10 sec run in place. 5X. Planks.) 1 mile run |
Prepare smoothies and almond pancakes |
11:00am-12:00 work, office marketing, BBG blog |
12:00 Lunch- Loaded Salad |
2:00pm Rest time, personal reading time |
3:30pm Play outside/ walk |
7:30pm Prepare dinner- Garbanzo Bean Veggie Burgers |
8:30pm Dinner- Focused Family Time |
Family Reading- bed time |
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