Put a rubber band around your wrist. Every time you catch yourself saying something negative, pull the rubber band back and give yourself a “pop.” Soon you will stop yourself before you say anything negative.
DAY 68–MOVE THOSE OBSTACLES
A Word from Amy
Something to Think About
This morning I decided to get up at 5:30 and go to the gym. I was in a hurry, and the coffee I desperately needed to wake me up spilled all over my car. I didn’t have enough time to eat breakfast, so my stomach was growling relentlessly. My gas tank was running on empty, so I had to stop for fuel. When I finally got to the gym, I learned the class I wanted to take wasn’t scheduled until the next day. How frustrating! What do you think I did? Maybe the better question is, what would you have done in this situation?
It’s easy to look at obstacles as a sign that we should just give up. But that’s the opposite of what we should do! Let me tell you what I did. When I got to the gym and saw that I couldn’t take the class I wanted, I hopped on the treadmill and ran six miles. It was hard and I was tired. But I pushed through, and afterward, I felt as though nothing could stop me. I was powerful because I had fought all the obstacles like a warrior and won.
What about you? Are you going to let obstacles stand in your way? Are you going to let distractions stop you from being strong and healthy? Don’t let anything get in the way of reaching your goals. Take those temptations and roadblocks as opportunities to be a champion. I know you can do it.
Something to Talk About
1. Have you had a bad day recently? How did it affect you?
2. Who has ultimate control over your mind?
3. Name some times when you have been tempted to quit but you didn’t. How did it feel to push through?
Tip of the Day
Try talking to yourself to get motivated to do something you don’t want to do. When you tell yourself what you’re going to do, it reinforces that thought in your mind and makes it easier for you to do it.
DAY 69–FOCUS ON GOOD THINGS
A Note from Phil
Something to Think About
We’ve all had those days where it seems as if everything that can possibly go wrong does. We can’t see anything good because we’re focused on the bad things happening to us.
I want to remind us today to focus on the blessings—the good things—in our lives. We need to do this because our mind is like a magnifying glass. What happens when you look through one of those? The thing you’re looking at gets bigger, right? Well, when we focus on the bad things in our lives, those things get bigger. And when we focus on the good things, those things will get bigger in our mind.
Here’s how you can focus your mind on the positive. Remind yourself of your victories. If you hit a home run during a baseball game, got a good grade on a big test, or painted a picture that won a prize at the school art show, think about those things. Don’t focus on the times you failed. Focus on the times you won.
Many people make goals and feel terrible when they don’t reach them. But if you never set a goal, you wouldn’t make any progress at all. If you set a goal and fall a little short, at least you got farther than you would have had you done nothing.
Life is good, and it is too short to focus on failures. Everyone has accomplished something they can celebrate. Celebrate those accomplishments today. And remember, you are a winner.
Something to Talk About
1. What are some victories in your life that you can celebrate?
2. Why should you focus on the good things in your life?
3. What are some things you can do when you’re having a bad day that will help you feel better?
Tip of the Day
Write down something you would like to accomplish in your life. It could be to make the honor roll or to run a 5K race. Make some mini goals that can help you reach your big goal.
DAY 70–I AM AN ATHLETE
A Note from Phil
Something to Think About
When Amy and I started our own “Challenge,” you could count on both hands how many times we had been in a gym in our entire lives. My athletic background was pretty minimal compared to the average man my age. Plus, I was carrying an extra 150 pounds on my frame. For sure, I could not be classified as athletic.
While we were at the ranch, our trainers always referred to us as athletes. Every time I heard that comparison, I laughed. I thought to myself, They don’t know anything about me. I am not an athlete. If I ever said something like that out loud, our doctors and trainers would stop me right where I was and say, “Oh yes, you are.” They explained that we were actually training as hard as the athletes who competed in the Olympics. That blew me away. We were also reminded that the extra weight we were all lugging around made our workouts even more challenging. Wow!
Through that experience, I realized that my life was no different from someone playing a professional sport or running a race. It was a competition. And I started believing that, yes, I was an athlete. I started viewing myself differently. I felt strong and motivated.
Take a look at yourself. What do you see? Do you believe there’s an athlete hidden inside of you? I can tell you there is. Now own that truth and let the competition begin.
Something to Talk About
1. How do you see yourself in this “Challenge” to be healthy?
2. How can you have a better mind-set about who you really are?
3. How have you viewed yourself in the past? How will you view yourself in the future?
Tip of the Day
Pick one of your favorite athletes. Do some research to see what obstacles he or she had to overcome to be successful. This will encourage you to keep going.
Best Practices
Congratulations! You are almost at the end of the “Your Daily Fitness Challenge.” We are so proud that you have stuck it out, and we’re confident you have seen some amazing results. Here we will learn some key tips to maintaining good health throughout your entire life. These are best practices you will be able to use no matter how old you are or where you live.
DAY 71–CHOOSE THE RIGHT ROAD
A Word from Amy
Something to Think About
Recently I took our family to the beach for the week. We always look forward to going there to soak in some sun and relax. We leave the house just before daylight, and all the kids get their pillows and blankets and snuggle up together in the back of the van for the long drive down to the coast.
Imagine if I got in my car and started driving northwest when the beach is southeast. Do you think I would get to the beach if I kept going in the wrong direction? What if I hoped and prayed really hard that I would get there? Would that make a difference? Of course it wouldn’t. There’s a certain route I need to take to get where I want to go.
It’s the same way with anything in life. Things don’t just happen; you must do specific things to make them happen. If you want to make good grades, you have to study hard to get those A’s. If you want to be healthy, you have to eat the right foods and be active.
When I was overweight and unhealthy, I had only myself to blame. I had traveled in the wrong direction with my diet and exercise habits for a very long time. But all I had to do was make a decision to “turn my car around” and change my bad habits into healthy ones. You can do the same thing. It’s never too late to change direction and follow the road map to a healthier life.
Something to Talk About
1. What roads are you traveling down that may require you to turn around?
2. How can you support each other to make the needed changes discussed in the previous question?
3. What are some long-term consequences to your health for taking the wrong road?
Tip of the Day
You are on a road trip and have to go to the drive-thru to grab a bite to eat. Rather than guess at finding the healthiest item on the menu, look it up first. Many mobile phones have apps that list nutrition information for many
fast-food restaurants.
DAY 72–HIT THE BOOST BUTTON
A Word from Amy
Something to Think About
How many of you like to play video games? I bet most of you do. My youngest son, Rhett, loves to play car racing games. One of his favorite features about these games is the “boost” button. He can push this button and make his car go super-crazy fast. When he pushes it, he laughs as he flies past the other cars.
The “boost” button on his game does to those cars what water does for our bodies. Did you know that when you drink water, it boosts your metabolism and gives you more energy? Water may seem boring compared to all the tasty juices, sodas, and other drinks out there, but it is the most powerful of all drinks. God created it to perfectly fit what our body needs.
Water hydrates us right down to our cells. It also boosts our liver’s ability to change stored fat into energy that our body can use. It keeps us healthy and makes us feel good. It prevents us from being so hungry and satisfies cravings. Water is a super fuel for our bodies. Sodas and other sugary drinks actually make us thirsty, and the sugar, caffeine, and other chemicals in those drinks are bad for us. If you want to be healthier, make the choice to trade all the soda you drink for water. Go ahead, press the boost button.
Something to Talk About
1. What are some drinks that you may be drinking regularly that you can replace with water?
2. Why is water a “booster”?
3. Read the label on a soda can. What are some of the ingredients that might not be good for you? Discuss them.
Tip of the Day
Squeeze fresh lemon juice into your water. It will enhance the flavor and may be an aid in digestion.
DAY 73–GETTING YOUR ZZZZS
A Word from Amy
Something to Think About
Have you ever fought with your parents because you didn’t want to take a nap or go to sleep when it was your bedtime? My mama told me that when I was a little girl, I didn’t want to miss a thing, so I never wanted to sleep. Maybe you are like me and would rather go and go until you drop from exhaustion. But not getting enough sleep is not good for your health.
You need to get the right amount of sleep for a few reasons. Sleep helps our body and brain develop properly. Your brain needs sleep so that you can pay attention in school and remember what you’re learning. Have you ever been in class and had a hard time focusing on what the teacher was saying? Well, you probably didn’t get enough sleep the night before. Sleep also helps you to solve problems and be creative.
Our body needs sleep so we can grow big and strong. You may have heard that Popeye ate spinach to be strong, but I bet he also got a lot of sleep. Your muscles, skin, and even your bones need rest to be healthy.
One more thing. If you don’t get enough sleep, your body can’t fight off sickness very well. And I’m sure you hate being sick.
Toddlers need 10 to 12 hours of sleep a day, but when we get older we still need 8 hours a day to have the proper amount of rest. So the next time your parents tell you it’s time for bed, snuggle up and get some shuteye. Your body will thank you for it.
Something to Talk About
1. What are some reasons your brain needs sleep?
2. Why do you need sleep?
3. How many hours of sleep do you get per night? Should you be sleeping more?
Tip of the Day
Make sure your room is completely dark when you go to sleep. Light signals the brain that it’s time to wake up, so cut off those lights.
DAY 74–PACKING A HEALTHY LUNCH
A Word from Amy
Something to Think About
I have three boys, and whenever we go to the grocery store, they beg me to buy junk food to put in their lunch bags for school. I always tell them no and that it is my job to make sure they stay healthy. If I let them eat chips, cookies, and other sugary treats for lunch, I wouldn’t be doing my job. Here are some healthy things I usually pack in their lunch boxes.
• A piece of fruit—apples, oranges, bananas, grapes, or any kind they enjoy eating.
• Turkey, chicken, roast beef, or peanut butter sandwiches, making sure to include a source of protein and to use whole wheat bread. I also use mustard rather than mayo because it is low in calories and has no unhealthy fat in it.
• String cheese or Greek yogurt. These snacks are a source of protein, calcium, and healthy fat.
• Almonds or some other kind of nuts. Nuts are a great source of healthy fat.
• Cut-up veggies. My kids especially love baby carrots. You can cut up broccoli, peppers, or cauliflower.
• Water. No lunch should be complete without it.
This is a sample of some healthy lunch-box ideas. Kick to the curb the snacks that are high in sugar and empty calories, and make sure your kids’ lunch has the fuel they need to be strong, fit, and healthy.
Something to Talk About
1. What are some things in the list above that you would like to see in your lunch box?
2. What are some unhealthy things you are eating for lunch that you shouldn’t be eating?
3. How can you make your lunches healthier?
Tip of the Day
Fill your water bottle mostly with ice in the morning before you pack it in your lunch box. By lunchtime, you’ll have ice-cold water.
DAY 75–SHOPPING SMART
A Word from Amy
Something to Think About
Do you wish that money grew on trees? I know I do. It would be nice if we didn’t have to think about how much something costs when we go shopping. Unfortunately, your parents have to work hard to make the money they use to buy things for you. That’s why they need to shop smart to feed you healthy foods.
Parents, I highly recommend that you buy in bulk things you eat weekly. Items such as frozen chicken breasts, apples, brown rice, salsa, spinach, spices, fish, peanut butter, and oatmeal can be purchased at wholesale clubs for less money than buying them at the grocery store. Kids, help your parents clip coupons out of the newspaper so they can save money on items at the grocery store. And if you are shopping together, keep your eye on the sale signs and let your parents know what’s on sale.
Don’t beg your mom or dad to take you through the drive-thru or out to eat at a restaurant. Eating out just one time a week can cost the same amount as a week’s worth of groceries. Also, you don’t always know what you’re eating (or how healthy your meal is) at a restaurant because you aren’t in control of the ingredients. Wouldn’t you rather cook a meal together and enjoy it around your table as a family? If you do, you’ll have more money to spend on other things, such as going to the movies or even taking a vacation.
And don’t impulse shop. Go to the grocery store and buy only what you need. You’ll stop yourself from spending more money than you need to.
Something to Talk About
1. What are some ways you can help your parents save money on their groceries?
2. Why is eating out a lot not good for your budget?
3. Why is impulse shopping bad?
Tip of the Day
Many websites, such as www.couponmom.com, teach how to save extra money using coupons. Find other sites and use them as a resource to help you eat healthier for less money.
DAY 76–TOP 10 THINGS TO DO NOW
A Word from Amy
Something to Think About
Why do your teachers at school give you tests? To make sure you’re learning what he or she is teaching you, right? Unless it’s a pop quiz, you always have a chance to review your notes. You’ve learned a lot of tips reading this book. Today’s “Challenge” is a review of some of those tips plus a few new ones. Make sure you study so you can pass your test to being healthy.
1. Drink a glass of water as soon as you wake up in the morning. It will start your body moving and flush out your pancreas.
2. Drink water all day. It will give you energy and keep you hydrated.
3. Kick the salt. It’s amazing
how good food tastes once you get rid of all the salt in your food. Use salt substitute if you need to.
4. Start eating fruits and vegetables (enough said!). Over 95 percent of Americans do not get enough fruits and vegetables. Don’t be a part of that statistic.
5. Try to eat four to six small meals and snacks each day. Don’t starve yourself. Fuel your body.
6. Combine protein, carbohydrates, and a small dose of natural fat in each meal.
7. Eat like a king for breakfast. This should be your largest meal of the day.
8. Activate your body. Get at least 30 minutes of movement in every day. Ride your bike, walk, or play sports. It doesn’t matter what you do as long as you keep moving.
9. Cut out the soda. Even diet soda is bad for you because it’s made with artificial sweeteners that aren’t good for you.
10. Believe in yourself! You can do it. The power to change is within you.
Something to Talk About
1. Why is diet soda as bad for you as regular soda?
2. What should you combine with every meal and snack?
3. At what point during your day should you start drinking water?
Phil Parham Page 17