Jesus (the root) delivers to the branches what they need to grow.

A good gardener knows that it takes more than fertilization to produce a fruitful crop. Not everything meant for your development will be to your liking. For any tree to flourish it needs water and that usually come in the form of rain. Rain is synonymous with the storms or times of difficulty in our lives. We all go through trying times but the Bible says “And we know that in all things God works for the good of those who love him, and who have been called according to his purpose”(Romans 8:28). That means ALL things, including your failures, struggles and hardships. All will eventually work together for your good. Jesus soaks up the rain from your storm and uses it to grow your faith and/or whatever other area in your life that needs maturing.

A good gardener also knows that his tree also needs pruning, removing of the dead branches, suffocating weeds and vines. “He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful” (John 15:2). This simply means, some things and people will be cut from your life so you can continue to prosper and be a blessing. And as many of us know, letting go is not always easy. But sometimes, it is a very necessary process for your continued growth.

For a plant to flourish, the soil that surrounds it must be pliable enough to soak up the nutrients supplied by the rain and fertilization. So a little tilling is in order. Often time life toughens your soil, making it difficult for you to absorb all the richness that God has placed in our life. We disregard the value that people bring to our lives because life has hardened our soil (soul/spirit) and nothing can get in. God will send people into your life to fertilize, nourish and cultivate your soil. The world’s richness is in its people, not in things. So you have to break up that soil so the nutrients can get in. Soften your heart and allow the sunshine that God has placed in others to brighten your life so growth can take root and manifest.

And sometimes the wind blows; bending your branches back and forth while losing some flowers in the process. But the wind blows not for your good, but for those around you. Not because you need to change, but so God can pollinate those around you and bless them with your testimony.

A gardener knows that his plants/trees may endure many things; rain, pruning, tilling and wind. Why? For one simple reason, so they can bear fruit. And you bear fruit so you can be a blessing to someone else.

ASK YOURSELF:

What seeds am I planting?

What fruits do I bear, if any?

Am I allowing my rain, pruning, tilling and wind to cultivate me and those around me?

By: Carla T. Hardy, MS, CSCS

Use an introspective approach to improving your lifestyle, in which you look within first; Healing the body from the inside out. Recognize, focus on and change the inner/spiritual issues first. It is nearly impossible to heal the body without first healing the soul.

Maybe your weight gain, sickness and other health issues have stemmed from a deprived spirit. But you are working in the natural, treating symptoms and not focusing on the spirit and healing the actual problem. Or maybe you have been eating better and exercising more but the results have not manifested. Or you’ve reached your fitness goals and have somehow fallen back into the same routine. That is because you are treating the symptom. Look inside and treat the problem.

All the exercise and nutritional changes in the world cannot help you if your spirit man is starving.

Excerpt from Faith-FULL and Fit By: Carla T. Hardy MS, CSCS

Get your copy today!

Consider a burpee. BURPEE?? A burpee is a combination of cardiovascular training and strength training in one exercise. It is a total body movement that combines jumping, squatting, planking, push ups and high intensity cardio. You can use both running and burpees for a cardiovascular workout. However, the burpee will introduce an added strength component to help tone and strengthen the muscles. And the great part is neither of these exercises requires extra equipment. So you can do them just about anywhere.

So on your next stroll, try this high energy workout:

10 minute warm up on the treadmill, elliptical or oustside jogging

30 – 60 Minute Run with 20 Burpee intervals every 3 minutes

Carla T. Hardy, MS, CSCS

I can’t tell you how many times I hear people taking fitness advise simply because someone has a great physique. And now you want to do what they are doing. WRONG! Problem with that notion is that you have no idea what that person is trying to accomplish with their routine. You don’t know what their goals are. And more importantly, if they really match up with what you are trying to accomplish.

People hap hazardly rush into exercise programs, taking supplements, and meal planning only to fail a few months later.

“Jane uses an FT7 heart rate monitor and it’s working for her, Let me try it!” Did you consider why Jane is using it? You may not even need it. Do your research! There may be a better option for you.

“Mike is taking creatine and looks great. I think I’ll get some.” Do you even know what creatine does and how it works in the body? It may not be the supplement of choice for you.

“Well, I followed Bob’s meal plan perfectly but I received no results, I give up.” Did you know Bob was eating to gain muscle and you want to lose fat? You didn’t reach your goal because you chose a meal plan that wasn’t specific to reaching those goals.

Why’d they fail? Because they set out on a road with a specific goal in mind but chose a path that led to another. Before you step into any plan, set your goals and make sure your plan of action is “specific” in helping you reach those goals. You don’t want to go on John Doe’s exercise plan which is meant for him to gain 5 pounds of muscle if your goal is to burn fat.

Sure you may working hard, but your plan will not yield the results you desire if it is not specifically designed to get you there. Before you commit yourself to any plan of action, know your goals and what it takes to accomplish it.

You don’t want all your hard work to be in vain.

Make sure your goals are S.M.A.R.T!!

• SPECIFIC

• MEASURABLE

• ATTAINABLE

• REALISTIC

• TIMELY

Do your research! And allow yourself time to actually see your results. Change should be progressive.

By: Carla T. Hardy, MS, CSCS

• The abdominal muscles are covered by fat layers and the definition of the muscle is therefore covered.

• The exercises are done at an intensity that is not great enough to sufficiently tone the muscle.

• The exercises chosen are done wrong or do not effectively target the abdominal muscles.

• Abdominal fat is primarily stored on top of your abdominal muscle tissue in layers.

You can not convert fat into muscle and vice versa. So to transform your stomach into a flat one, you’ll need to burn off those excess fat layers and tone the abdominal muscle underneath. Here are a few tips:

• Eat less salty foods and drink at least 8 glasses of water a day to avoid excess fluid retention.

• Begin a resistance training program to increase muscle mass and tone. The more muscle your body has to sustain, the more calories it will burn at rest and with any given activity.

• Remain or become physically active to burn off excess calories stored in the body. Consider cardiovascular exercises such as walking, jogging, skating, swimming, basketball, tennis, etc.

• Stabilize your blood sugar by eating small meals every 2-3 hours and eating foods with a lower glycemic index such as vegetables, whole grains, nuts, and some fruits.

• Do a variety of core exercises to help strengthen and tone the abdominal area and lower back in every possible way.

Here are a few exercises you can use to begin a core training program:

Abdominal Ball Crunches:

Start off sitting on the ball. Slowly lower your upper body down until the small (lower curve) of your back is in the middle of the ball. Here you will be lying parallel to the floor. Once you are here you have reached the starting position. On this exercise you are going to crunch straight up towards the ceiling. Your shoulders should only be a couple of inches off of the ball when this exercise is completed. Hold it for a second and then go back to the starting position and repeat. It is important to crunch up towards the ceiling keeping your back as straight as possible. You do not want to roll your back like you are reaching towards your knees.

Half V Sit-Ups:

Sit about half way onto a flat bench with your hands holding onto it right behind your butt. Here you will extend your legs so they are completely straight and then bring them back into your chest. Your upper body will also move slightly forward and backward.

Twists:

Work the obliques with this exercise. It is best to do these seated. Grab a broom handle or light bar and place it behind your head. Sit up straight with your chest out and shoulders back and twist to your right as far as you can comfortably go and then proceed to your left. It is a similar motion to when you check your blind spot when driving.

Alternating Superman:

Laying flat on your stomach with your arms extended above your head you will raise your left arm and right leg at the same time. Alternate and do the same for the other side.

By: Carla T. Hardy, MS, CSCS

Purchase at www.zazzle.com

Benefits:

1. Improved metabolism for fat loss
2. Improved aerobic capacity (cardiovascular endurance over longer bouts of exercise)
3. Improved anaerobic capacity (used durign sprints, heavy lifting)
4. Muscle Retention (choose exercises that places stress on the muscles but will also elevate the heartrate quickly)
5. Save time (workouts are shorter but just as effective)

Try this:

Tabata Burpees (All out effort during the work phase)

Burpee 20 Sec

Res 10 sec

Repeat 8 Times

Recover – 2-3 Minutes

Tabata Burpees Video

OR

Tabata Mountain Climbers (All Out Effort During the Work Phase)

Mountain Climber – 20 Sec

Rest – 10 sec

Repeat 8 Ti

mes

Recover 2-3 Minutes

Mountain Climbers Video

OR

Tabata Kettlebell Swing (All Out Effort During the Work Phase)

Kettlebell Swing – 20 Sec

Rest – 10 Sec

Repeat 8 Times

Recover 2-3 Minutes

Tabata Kettlebells Video

Want more info on the Benefits of Tabata Training, Check out this article by LIVESTRONG..

The Benefits of Tabata Training

So what can you do to make healthier choices? If possible you want to plan ahead and prepare for a busy day.

• Pack healthy snacks (fruit, nuts, etc..) and keep them in your car or purse/bag.

• Bring a small cooler to travel with and pack all your meals for the day.

• Keep water handy. Sometimes thirst can manifest as hunger. Try drinking first and that will satisfy your hunger until you get home to prepare a meal.

If that fails and time is truly not on your side, don’t fret. Here 5 fast food places to try that offer healthier options. Depending on where you live, fast food restaurants may vary. So do your research.

5. Chick-fil-A

• Did you know Chick-fil-A offers grilled nuggets? Check these out on your next trip. Substitute the fries and drink for a side salad and water.

• www.chickfila.com

4. Subway

• Eat fresh! Subway sandwiches are an excellent choice. Choose a whole grain bread (seeds can be seen in the bread), a lean meat such as turkey and pile on the vegetables (lettuce, tomatoes, peppers, onions, etc..).

• Keep the condiments to a minimum, as they add extra calories. Try but adding vinegar (red wine) will give you the extra flavor you want without the calories.

• www.subway.com

3. Wendy’s

• Wendy’s offers a variety of great salads. Choose a light dressing and steer clear of the creamy ones. As they have more calories and fat. Don’t pour it on either, put the dressing on the side and dip your fork in it. This will allow you to get a taste of the dressing with eat bit, but you will consume less of it.

• www.wendys.com

2. Boston Market

• Boston Market is famous for their rotisserie chicken and flavorful sides. The also offer a variety of sandwiches, soups and meals under 550 calories. Try the roasted turkey with steamed vegetables

• www.bostonmarket.com

1. Captain D’s

• Captain D’s offers a variety of fish and seafood. And many of their options are grilled and broiled eliminating the extra fat you get from frying. They also have vegetable sides such as broccoli and green beans. This is an excellent choice if there is one in your area.

• www.captainds.com

What About Breakfast??

Try McDonald’s

• McDonald’s???? Yes McDonald’s. Choose from these healthier options: • Oatmeal with Walnuts (You may also want to add a side of egg whites if you are looking to have some protein in your breakfast)

• Egg White McMuffin

Subway and Dunkin Donuts both offer egg white flat bread sandwiches. So try them out.

DID YOU KNOW: McDonald’s puts the calories of their food on the menu? Now you can see the damage you will do before you buy.

• Choose water over soda or juice

• Frequent places that offer foods that are not fried and also serve fresh fruit and vegetables

• Choose the item you really want for the bulk of the calories and get lighter items to accompany it. Ex. You would really like a chicken sandwich combo. Purchase the combo but substitute the fries for a side salad and the carbonated beverage for water. You’ve saved yourself 500+calories in doing so

• Don’t “up size”

• You don’t always have to get a combo. Just get one item to curb your hunger until you can get home for a healthier meal option

• Research fast food restaurants online in your spare time so you have an idea of what they offer. Most have the nutritional information listed on their websites. Proper prior preparation is the key!

By: Carla T. Hardy, MS, CSCS

www.transcendent360.com

 Check out Isaac Carree’s song Clean This House 

What is your take? What makes gospel music, gospel? Is it the message? Or does the accompanying instrumental and delivery of the message play a role?

GOSPEL, as defined by Merriam Webster is: the message concerning Christ, the kingdom of God, and salvation.

My personal belief is that gospel/Christian music should inspire. It should evoke thought and breathe life into anyone that is listening. It should deliver God’s message in a way that will touch and reach someone. It may not reach everyone, but someone should be able to draw from that song and feel a little closer to God. The style of music it comes in means nothing.

 So get your Gospel Hip Hop on..

Shout to your traditional gospel..

Sing along to your inspirational Christian rock..

Whatever lifts your spirits and keeps God churning within!! Gospel shouldn’t have to stick to its traditional roots but expand into other musical genre. We reach people where they are. And if they love listening to a particular genre of music, why not infuse God on the “down beat”. Bobbing their heads while renewing their minds.

 “…be ye transformed by the renewing of your mind…” Roman 12:2

 God reaches people in a variety of ways and music shoudn’t be any different. It is all about the message! And God is message.

By Carla T. Hardy, MS, CSCS

Obesity, heart disease, diabetes are rampant in many communities and there is a tremendous need for health awareness within the church. And much of it stems from a lack of knowledge on how to live a healthy lifestyle.  “My people are destroyed for of lack of knowledge.” (Hosea 4:6). The good news is that all of these conditions can be prevented, managed and reversed through proper exercise and nutrition.   Faith-FULL and Fit was created to do just that.

Faith-FULL and Fit (Faith, Full and Fit) is a book focused on inner and outer healthfulness. It encompasses the means to alleviate all the internal (soul/spirit, emotional) issues associated with unhealthiness as well as the physical (fitness/nutritional) ones. There are many books on fad diets and gimmick exercise plans but none really deal with both the soul and the body.

There is a direct relationship between faith/spirituality and health. God made us with a soul and body and they work together in an amazing way. Because the soul and body are so closely intertwined, it is nearly impossible to heal the body without healing the soul. To have a healthy body, we must have a healthy spirit also. Faith-FULL and Fit instructs individuals on the basis of fitness, wellness and healthy living based on Christian principles and the word of God. It is heavy laden with scripture and equips readers with the knowledge to become wiser in their nutritional choices, improve their fitness, grow closer to God and stronger in their faith.

Faith-FULL and Fit uses an introspective approach to improving lifestyles by looking within first, healing the body from the inside out. It teaches people to recognize, focus on, and change the inner, spiritual issues first. Inward cleansing and healing will in turn produce an outward change. It stresses establishing a closer relationship with God , while renewing the heart and mind to elicit lasting, healthier decisions. Practical meal plans, fat-burning and inch-shedding workouts, the keys to a fulfilling spiritual life, and much more are included in this handy guide.

If improving the health of your congregation is a goal, then Faith-FULL and Fit is for you. You may choose to use it as a tool to build a wellness ministry, integrate it as a bible study series, offer it to your congregation as supplementary reading material and/or add it to your church’s bookstore or library.

For more information on Faith-FULL and Fit and purchasing, visit the official website…  www.faithfullandfit.com or email us at info@faithfullandfit.com.

View The Faith-FULL and Fit Book Trailer: www. youtube.com/watch?v=Ho8v660Mino

Like us on Facebook: www.facebook.com/faithfullanfit

Follow Us on Twitter: www.twitter.com/faithfullandfit

A vessel is nothing more than an empty orifice that can be used for many things. Webster’s dictionary describes it as the following:

          a: a container (as a cask, bottle, kettle, cup, or bowl) for holding something

          b: a person into whom some quality (as grace) is infused <a child of light, a true vessel of the Lord — H. J. Laski>

Its main job is to hold or carry. Think of a blood vessel which carries blood to give life to the body, or a ship which delivers products to feed a nation. But these are just hollow entities, doing nothing unless they are filled. We are vessels. You and I, we would merely be empty beings if God did not breathe life into us and fill us with His love. He pours into each and every one of us not just to fill us, but so we can pour into someone else.

Be a vessel that God can use. Some of us are walking around half-full or close to empty. Take the time to fill them up. Offer love, peace, joy understanding; breath life and exude happiness. All the attributes God has rained upon us are not there to just keep to ourselves but to used to bless his kingdom through us; his vessels.

So as a new year quickly approaches and you make resolutions to better yourself, what will you resolve to change that would help better someone else’s life. We’re not here just for ourselves, but to support one another in this journey of life and to use our being as vehicles to transport God’s love.

A simple smile.. hello.. kind word..

A helping hand.. a warm embrace.. a testimony..

You don’t need anything but a willing spirit..

Who will you bless today?

By: Carla T. Hardy, MS, CSCS