#102 – A Practical Conversation about Honoring Your Body

Are you joining me in the #FATDEMON challenge? We’re on day 8! And it’s not too late for you to join in!

I told you last week that change begins with how we think. Sometimes we may think change isn’t possible, or we think change should come overnight.  Either way we find ourselves overwhelmed or discouraged with our results. We might even compare what has worked for someone to what hasn’t worked for us.

On today’s podcast I’m talking with Clare Smith. From a young age Clare has been both of lover of people and movement. She understands that physically, in many ways, we are different and therefore different things work for different people.

Clare has been coaching people through physical change most of her life. We chat about her journey, the importance of honoring your body as a gift from God, how management of your health aids in your sanctification and much more.

Clare shares some simple and practical tips for getting going on a plan towards better health and touches on some of the barriers we may experience. Clare is convinced that as believers, we have the advantage when it comes to managing our health and she sees prayer as an integral proponent to this process.

I believe your will find this podcast to be helpful as Clare shares her knowledge. You can also find various resources online on her website at claresmith.me.

The #FATDEMON challenge continues…

And I’m inviting you to continue the 21 Day Challenge with me!

Each day you simply do the assignment for that day and continue doing any previous assignments.  One day will build on the next. This challenge is an Instagram challenge but you can do it anywhere on social media, or do it on your own or with a friend.

 

Weigh in is optional

 

Day 8 – Log your meals

  • Write down everything you eat.
  • EVERYTHING… everyday until the end of the challenge!
  • Pay attention to what you are putting in your body.
  • Keep a journal in a notebook, on your phone, or in an app (like MyFitnessPal)
  • Snap a pic (or take a screenshot) of your food journal.

Day 9 – Look at your snacks.

  • Decide on healthy “go-to” snacks (Be sure to include fruit!)
  • 1 is okay. 2 is better. 3 to 4 is awesome.
  • Today  and everyday forward keep healthy snacks with you.
  • EAT IT… especially when you are tempted to eat something else.
  • Snap a pic of your snack ideas — either in written or real form.
  • Everybody else on the challenge wants to see your ideas!

  Day 10 – Learn to like the green (Choose salad or the veggies)

  • Eat more green. Shoot for more veggies overall but especially the green ones.
  • Have a good mix of cooked and raw green veggies.
  • Aim to eat veggies (and fruit) at every meal. Spinach is great in morning smoothies or with eggs.
  • The RDA is 5 but research shows more is better (see below).
  • When you are out to eat, substitute salad or veggies for a side item or choose a salad altogether.
  • Avoid the fat (butter and oil). Use less dressing on your salad.
  • Snap a pic of your green choice.
  • Have a recipe for a great salad or homemade salad dressing? Share it!

According to this CBS News Article, researchers found that eating 10 portions of fruits and vegetables per day was tied to a:

  • 24 percent reduced risk of heart disease.
  • 33 percent reduced risk of stroke.
  • 28 percent reduced risk of cardiovascular disease.
  • 13 percent reduced risk of cancer.
  • 31 percent reduction in premature death. 

Day 11 – Lug Your Water. More Water.

  • Stop drinking your calories.
  • That’s right.  From here on out, try to drink nothing but water.
  • Yes, you heard me.  ONLY WATER.
  • Log your intake.
  • Snap a pic of your water container.
  • Chug-a-lug.

Day 12 – List your meals. List your movement. 

  • Plan your meals for the week
  • Plan your movement for the week.
  • This is the day on which your success next week will rise or fall.
  • Be realistic but challenge yourself a bit.
  • Try to list out your meals and movement plans for the entire week but if you only do a couple of days at a time, that will work too.
  • Stay ahead of your choices by having a plan.
  • Don’t forget to actually work your plan! EAT and EXERCISE based on your lists. Obey yourself.
  • Snap a pic of your lists.  We want to see what you’ve planned to eat and how you’ve planned to move.

Day 13 – Lose the fast and/or fried food.

  • Self-explanatory.
  • This is where it gets real people.
  • Rock your plan. Avoid the drive thru.
  • If you have to go for something quick in “fast-food-land”… Pick the salad and watch the dressing.
  • Snap a pic of any plate today! (Particularly at the time of day when you are usually tempted to eat fast or fried food.)

Day 14 – Lose the sugar.

  • Self-explanatory.
  • You rule your cravings.  Don’t let them rule you.
  • If you need a fix.  Eat some fruit.
  • Hint: Medjool dates and raw almonds get pretty close to Reeses Peanut Butter cups.
  • Be ahead of the game.  Know when you crave sugar and why.  Prepare for the attack and be ready with one of your healthy snacks..
  • Snap a pic of any plate today! (Particular at the time of day when you would eat or drink something sweet to satisfy your sugar craving).

Let’s Talk!

  • Do you struggle with your weight?  If not, where do you struggle with balance?
  • Have you found a meal/health plan that works well for you?
  • What topic and/or guest would you like to hear from in the future?
  • Have a question you’d like for me to answer on a future podcast? Share your question with me HERE.

Highlights for Today’s Episode:

  • How you health connects to your sanctification
  • Why it is important to find a plan that works for you
  • The benefits of starting slow

 ==> Quotes from today’s show {Click to tweet}

 ==> Resources from today’s show

=> Want more? 

Connect with me…

How to Listen to The Podcast

If you’re new to podcasts, think of them like little radio shows that you can listen to at your convenience. They are perfect to listen to and learn from as you workout, fold laundry, wash dishes or conquer the world. 1. Listen right here on the blog. Click the little play button at the beginning of this post. 2. Listen on iTunes or Stitcher! – Be sure and subscribe so you don’t miss an episode! 3. Share today’s show – I could use your help with getting the word out there about my new podcast.  Would you take a minute to share today’s post?  Email the link to a friend or share on social media. Just click on the sharing buttons at the bottom of this post. Thanks! Can I ask you a favor?  However you found me, will you be so kind as to leave a rating on iTunes and/or write a 2-3 sentence review there or on Stitcher?  Your commentary or rating helps make the podcast more “findable” by others who might not know it exists!  Thanks in advance for your help!

Click here to read the full / original blog post.

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#101 – Fighting the #Fatdemon…Again

Have you ever had to start over or back up to begin again? Well, let’s just say that when it comes to my struggle with my weight, I’ve had to back up and begin again more than once.   Here I am… fighting the #fatdemon again.

And because I believe in the power of community and accountability, I’m inviting you to join me.

In the past I’ve done 7 Day Challenges but this one will be 21 days.

That’s right. T-W-E-N-T-Y-O-N-E.

But it’s also going to be different from most of the weight loss challenges I see online.  You wanna know why?  Because it’s really not about the weight.  Changing up your habits and how you treat your body is so much more than counting calories or working out.  Change always begin with how you think.

Here’s what you need to know…

While I’m usually pretty good about making changes over short periods of time or in pursuit of a specific goal,  my success over the long haul is largely determined by the foundation I lay in my mind, in my heart, and with my time. The habits we want to change have to be changed from the ground up.

If you go hot and heavy, you might have short term success but have you built the mindset that will keep you going when you run out of steam, motivation, or “want-to”?

On today’s show I talk about balance.  We all want it right?  But balance is a little bit of an idealistic aim. It is not something that you achieve and then maintain in the same state forever.  When life shifts, we must take the time to rebalance the weight. And let me tell you, over the last year, my life has shifted big time — a major move, a new book, lots of travel, family health challenges (four members of my household have had hospital visits).  And every change or shift resulted in life stress that through my balance goals out the window.

What I’m beginning to understand is that the pursuit of balance is a life long pursuit.  You never stop working towards it but if you are not focused on maintaining it you will absolutely lose it. If you don’t have habits of paying attention to your life, you will always lose balance and maybe wait way to long to get back in balance.

So this week I invite you to start a 21 Day Challenge with me.

Each day you simply do the assignment for that day and continue doing any previous assignments.  One day will build on the next. This challenge is an Instagram challenge but you can do it anywhere on social media, or do it on your own or with a friend.

Weigh in is optional

Day 1 – Water #1

  • Drink water upon waking. Wake up and cleanse.
  • Let the first the in your body be H20. Start fresh.  God’s mercies are new every morning and everyday you have the opportunity to start clean both physically and spiritually.
  • Snap a pic of your “water on wake up”.

Day 2 – Wake Up!

  • Wake up 5 to 10 minutes earlier.
  • Get your heart and your mind right for the day.
  • Pray. Meditate. Lay there and think. This is the prayer I pray everyday.
  • Read – Need ideas for what to read or pray? Look at this list of Scriptures that encourage healthy living, check out my post on 20 ways to Study the Bible.
  • Snap a wake up pic!  (Clock with wake up time, your Bible, a Scripture verse, etc)

Here’s my daily prayer:

Lord today I surrender my will to your way. Help me to be an instrument of your grace, love, compassion, mercy and power. What one thing can I do today that will bring glory to you? How can I be a part of what you are doing today?

  Day 3 – What’s Your Why?

  • What’s your reason for wanting to be a “healthy you”?
  • Identifying your why will give you something to hold on to when you don’t feel like making good choices.  Your why can give you strength.
  • Write down your “why” and snap a pic.

Day 4 – “We”

  • Choose someone to connect with throughout your journey.  Who can hold you accountable?  Who might want to join you on the journey? We weren’t made to walk alone.
  •  Decide when you will connect.  Weekly weigh in?  Daily text with updates? Tagging food choices on IG?
  • Identifying your why will give you something to hold on to when you don’t feel like making good choices.  Your why can give you strength.
  • Tag “your person” on IG.

Day 5 – Water #2

  • Drink half your body weight in water.
  • Get a cup, container, or water bottle you like and keep it with you at all times.
  • If you don’t make it, don’t give up.  By the end of the 21 days you will be a water guzzler!
  • Add lemon if you like for flavor and to help correct your PH levels.
  • Snap a pic of your water bottle

Day 6 -Wind down. Rest.

  • Get more sleep.
  • Wind down earlier.  Take a nap if your schedule allows.
  • Slow down. Say no. Give your body room to rebuild and renew itself.
  • Snap a bed time pic! (Your bed, your wind down activity, the clock with your bed time hour)

Day 7 -Walk

  • Go for a walk. At least 15 minutes.
  • If you already have a consistent workout plan. Good.  Still plan in a 15 minute walk at least once in your week to clear your head and to keep it simple.
  • Take a selfie of your walk or your workout.

 

 

Let’s Talk!

  • Do you struggle with your weight?  If not, where do you struggle with balance?
  • What typically throws you off balance?  What stressors or shifts have recently occurred make balance a challenge.
  • What topic and/or guest would you like to hear from in the future?
  • Have a question you’d like for me to answer on a future podcast? Share your question with me HERE.

Highlights for Today’s Episode:

  • The reason the #fatdemon has been kicking my behind
  • What the 21 Day #fatdemon Challenge is all about
  • Why you should start change slowly.

 ==> Quotes from today’s show {Click to tweet}

  • Do something everyday to take care of you! @ChrystalHurst

 ==> Resources from today’s show

=> Want more? Did you miss my last podcast? Click Here to Listen 

  • Want to receive my blog posts in your inbox? CLICK HERE

Connect with me…

How to Listen to The Podcast

If you’re new to podcasts, think of them like little radio shows that you can listen to at your convenience. They are perfect to listen to and learn from as you workout, fold laundry, wash dishes or conquer the world. 1. Listen right here on the blog. Click the little play button at the beginning of this post. 2. Listen on iTunes or Stitcher! – Be sure and subscribe so you don’t miss an episode! 3. Share today’s show – I could use your help with getting the word out there about my new podcast.  Would you take a minute to share today’s post?  Email the link to a friend or share on social media. Just click on the sharing buttons at the bottom of this post. Thanks! Can I ask you a favor?  However you found me, will you be so kind as to leave a rating on iTunes and/or write a 2-3 sentence review there or on Stitcher?  Your commentary or rating helps make the podcast more “findable” by others who might not know it exists!  Thanks in advance for your help!

Click here to read the full / original blog post.

Posted in #fatdemon, Food & Fitness, Fun, Healthy Living, Podcast, Scripture, weight loss | Comments Off

#100- One Hundred Episodes!

Episode 100 is here! Today, I was the guest on my show. It  was very uncomfortable but I had a great host and a lot of fun. My friend, Courtney DeFeo came up with some questions of her own and put me on the hot seat.

We talked a little about my next book, which will release in August of this year. I clue listeners in to some of my “dream guest” for coming episodes and I share some of what God has been teaching me lately.

 

I can’t say I imagined recording episode 100 when I pushed my very first podcast episode into the world back in 2014 but we’re here! We’ve shared a lot of stories, tips and truths. We’ve had hard conversations and we’ve laughed…a lot. And I’m so thankful you’ve joined me on this journey.

I believe that each of us have stories that are worth telling and I hope that the stories I’ve told or shared have been and continue to be helpful and inspiring to you. I hope you enjoy hearing from me today, as I sit in the chair as guest on today’s show!

Let’s Talk!

  • What has been your favorite podcast and why?
  • What topic and/or guest would you like to hear from in the future?
  • Have a question you’d like for me to answer on a future podcast? Share your question with me HERE.

Highlights for Today’s Episode:

  • A sneak peak into my next book
  • Dream guest for future podcasts
  • What God has been teaching me

 ==> Quotes from today’s show {Click to tweet}

 ==> Resources from today’s show

=> Want more? Did you miss my last podcast? Click Here to Listen 

  • Want to receive my blog posts in your inbox? CLICK HERE

Connect with me…

How to Listen to The Podcast

If you’re new to podcasts, think of them like little radio shows that you can listen to at your convenience. They are perfect to listen to and learn from as you workout, fold laundry, wash dishes or conquer the world. 1. Listen right here on the blog. Click the little play button at the beginning of this post. 2. Listen on iTunes or Stitcher! – Be sure and subscribe so you don’t miss an episode! 3. Share today’s show – I could use your help with getting the word out there about my new podcast.  Would you take a minute to share today’s post?  Email the link to a friend or share on social media. Just click on the sharing buttons at the bottom of this post. Thanks! Can I ask you a favor?  However you found me, will you be so kind as to leave a rating on iTunes and/or write a 2-3 sentence review there or on Stitcher?  Your commentary or rating helps make the podcast more “findable” by others who might not know it exists!  Thanks in advance for your help!

Click here to read the full / original blog post.

Posted in Faith, Fun, Podcast | Comments Off

#099 – Respect

Today I’m talking with my good friend, Dr.Eric Mason.  Eric is a husband, father, and the pastor and founder of Epiphany Fellowship in Philadelphia. As author of Manhood Restored, I knew he would be a perfect guest to have on my podcast to discuss men and relationships.

Relationships aren’t easy. There isn’t a step by step manual that instructs you on specific words to speak or refrain from, appropriate time to share or adequate space to give. Learning to love well requires an acknowledgment that we are all created in the image of Christ, adjustment of our perception to match God’s truth, a change in trained behaviors and a lot of  communication.

Drawing from years of experience in his own marriage, Eric is convinced that when a man feels wanted, he feels respected. Men want to be respected and wanted. Simple in words, not so much in execution. So we talk about the practicality of showing respect , the difference it makes and situational circumstances that may make it difficult.

Even if you aren’t in a relationship at this point in time, this podcast is worth your while. We all interact with men at some level. And we all have the tendency to base our respect or our perception of one’s identity on their performance coupled with our limited understanding.

Let’s Talk!

  • Do you find it difficult to consistently show respect to those who don’t perform according to your standards?
  • In what practical ways do you show love to the man in your life?
  • Have a question you’d like for me to answer on a future podcast? Share your question with me HERE.

Highlights for Today’s Episode:

  • Modeling friendship in marriage
  • Valuing a man’s contribution
  • Initiating intimacy

 ==> Quotes from today’s show {Click to tweet}

 ==> Resources from today’s show

=> Want more? Did you miss my last podcast? Click Here to Listen 

  • Want to receive my blog posts in your inbox? CLICK HERE

Connect with me…

How to Listen to The Podcast

If you’re new to podcasts, think of them like little radio shows that you can listen to at your convenience. They are perfect to listen to and learn from as you workout, fold laundry, wash dishes or conquer the world. 1. Listen right here on the blog. Click the little play button at the beginning of this post. 2. Listen on iTunes or Stitcher! – Be sure and subscribe so you don’t miss an episode! 3. Share today’s show – I could use your help with getting the word out there about my new podcast.  Would you take a minute to share today’s post?  Email the link to a friend or share on social media. Just click on the sharing buttons at the bottom of this post. Thanks! Can I ask you a favor?  However you found me, will you be so kind as to leave a rating on iTunes and/or write a 2-3 sentence review there or on Stitcher?  Your commentary or rating helps make the podcast more “findable” by others who might not know it exists!  Thanks in advance for your help!

Click here to read the full / original blog post.

Posted in Faith, Family, marriage, Podcast, Scripture | Comments Off

#098 – Living Successfully as a Single

Whether you are 25, 40, or 65, living as a single can be a challenge. Today I am talking with Debra Sheppard. Debra is a 56 year old single woman who has never been married. Having one son, Debra admits that she did not always do things God’s way but she has accepted that where she is, is right where God intends for her to be. 

Her acceptance has come over time and has not dismissed sexual urges, desires to be married or the presence of loneliness. But now knowing herself and knowing her God, Debra has learned how to combat those things. She has learned to be content by trusting that what God has for her is better and even sometimes different than what she wants.


Married or single, Debra has learned to value herself. Like Debra we have to choose to be believe what God says about us. The Bible tells us that we are fearfully and wonderfully made, that God formed our inward parts and that we are made in His image. Maybe this is why His love towards us is unending, maybe this is why He is always pursuing us.

Debra is convinced that even as she was living in disobedience, God was still pursuing her. But there came a point where she wanted to live the best life that she could and living the best life meant living in obedience.

It’s not easy. It takes time and there may be times where you fall but you have to be determined to get back up again, you have to believe it’s worth it. I hope that as you listen to my honest conversation with Debra, the transparency and truth shared will be encouraging to you. And if you know someone who needs to hear this chat, please share it!

Let’s Talk!

  • Do you or have you struggled with being single? If so, what has been the greatest challenge?
  • Married or single, what encouragement can you give to a single woman desiring to walk in obedience in her singleness?
  • What does living successfully as a single look like for you?
  • Have a question you’d like for me to answer on a future podcast? Share your question with me HERE.

Highlights for Today’s Episode:

  • Living a single life that is pleasing to God.
  • Filling your life up with things you enjoy
  • Choosing to believe what God say about you.

 ==> Quotes from today’s show {Click to tweet}

 ==> Resources from today’s show

=> Want more? 

  • Want to receive my blog posts in your inbox? CLICK HERE

Connect with me…

How to Listen to The Podcast

If you’re new to podcasts, think of them like little radio shows that you can listen to at your convenience. They are perfect to listen to and learn from as you workout, fold laundry, wash dishes or conquer the world. 1. Listen right here on the blog. Click the little play button at the beginning of this post. 2. Listen on iTunes or Stitcher! – Be sure and subscribe so you don’t miss an episode! 3. Share today’s show – I could use your help with getting the word out there about my new podcast.  Would you take a minute to share today’s post?  Email the link to a friend or share on social media. Just click on the sharing buttons at the bottom of this post. Thanks! Can I ask you a favor?  However you found me, will you be so kind as to leave a rating on iTunes and/or write a 2-3 sentence review there or on Stitcher?  Your commentary or rating helps make the podcast more “findable” by others who might not know it exists!  Thanks in advance for your help!

Click here to read the full / original blog post.

Posted in #fatdemon, encouragement, Faith, Podcast, Scripture, weight loss, words | Comments Off