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- Mailing Address: 6780 South McCarran Blvd. Reno, NV 89509
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I am no psychologist, but I know that making small sustainable changes over time is what leads to long term success. Instead of reinventing the wheel, below is a link to an article about baby steps:
There are many other articles and research out there as well but I loved the simplicity of this one.
I got a few emails last week about some goals. Let’s talk about goals as well. It is a great sentiment to say “I want to eat better this week.” But how will you know if you got there? You should set SMART goals instead. SMART stands for: Specific, Measurable, Attainable, Realistic and Timely. If I am going on a business trip with my meals provided, I know that I have no control over the amount of vegetables I will get to eat, that makes an eating based goal for the week UN-realistic. A better goal for this scenario might be, “I will get up early and walk on the hotel treadmill 30 minutes before going into my meetings.” If I have class 12 hours a day this week, that might make a movement goal UN-Attainable. A better goal this week might be “I will pack and eat 12 baby carrots and 1 apple for my snacks in class.”
So, let’s combine these two concepts or baby steps and SMART goals. We want to make progress, but not force our bodies into feeling deprived. So we can change 1 meal this week or 1 meal a day depending on YOU! Or, we can focus on some movement this week. Here are some examples of baby steps and smart goals all wrapped up into one:
I will eat 2 servings of vegetables every day this week.
I will walk the dog for 10 minutes every morning and 10 minutes every night this week.
On my ski trip this Saturday, I will drink hot water with lemon and skip the Hot Chocolate.
At Jimmy’s baseball game, I will pack oranges instead of cracker jacks.
Let’s break down the first goal to make sure it is a SMART goal. I will eat 2 servings of vegetables every day this week. Specific: 2 servings is a specific amount of vegetables. Measurable: We can measure both the vegetables and the days that were successful (5 out of 7, 3 out of 7, etc.). Attainable: This will be specific to you. If you aren’t eating any vegetables right now, then 2 servings might be a lot, maybe start with 1 serving of fruits or vegetables. If you are currently eating 4 servings a day, then this also isn’t the right goal for you, because it wouldn’t be challenging you to change for the better. Realistic: It isn’t realistic to eat 100% Whole 30, train 10 times a week and maintain your already busy life all in week 2. Not only would this be a recipe for disaster, but you would be tired, frustrated and probably not be able to maintain the pace. That is why the baby steps are an important part of this equation. Timely: This week is the time on this goal. If 1 week isn’t enough time for you, make it a 2-week goal!
I, personally, am still working on my soda goal. I was successful about 5 out of the 7 days last week. So I am still working on limiting to 1 soda a day this week with hopes that next week, I can cut to ½ a soda a day.
What was 1 insight from this week and what is your baby-steppin’ SMART goal this week? Email me at and let me know!
What diet should I go on?
There are so many diets out there and it is hard to tell which are fads and which one could work for you. In this article, I am going to address three of the most popular diets right now: Keto, Paleo and Whole 30.
Keto – or Ketogenic Diet is a high fat low carb diet. The general idea is that your body will go into a state called Ketosis. In Ketosis, your body should burn body fat for energy.
Paleo – This diet is supposed to simulate what our Paleolithic ancestors ate. The general idea of this diet is that we should eat what our ancestors evolved eating – that this is how our bodies evolved to eat. This is also a low carb diet, but it focuses more on protein and veggies.
Whole 30 – This is what Pastor Joe is on. You can eat anything that is a whole food – meat, fruit, vegetables, nuts, etc. You cannot eat anything processed including sugar and breads.
What should I choose? Well, first, you should consult with a doctor before making any changes to your diet. However, what all three of these diets and many others have in common is… eating real food! In our American Diet, we eat a lot of processed food and drinks.
This week I challenge you to take a baby step and remove just a little processed food.
I am cutting back to 1 soda a day. This is my baby step for the week. What is yours? Email me at and I will keep you accountable!
Next week we will talk about baby steps: when you should take baby steps or giant leaps and the psychology behind why baby steps are sustainable in the long run.
Our First Official “Bod for God” Blog!
I welcome you to our first official Bod for God Blog. (I hope you like the new logo) The full title of this new health ministry is “A Healthy Bod for a Holy God.” The purpose of this blog will be to encourage each of us as we seek to get our health in a place that honors the Lord. For this first blog, I would like to tell you a little bit about my story. You will also receive other people’s insights, suggestions, guidance, recipes, and encouragement in general as we try to get our bods healthy for God. Here’s my story….
I was sitting in the doctor’s office when she asked me, “What do preachers do?” It seemed like a strange question at the time. The point she was trying to make is that my life has too much stress, eating out way too much, and bluntly, I am not taking care of my body. Most of you know that I battle a neuromuscular disease called myasthenia gravis. Most of you know that I have a pacemaker due to cardiomyopathy. Obviously, I’m not the healthiest person at South Reno Baptist Church. The point was made that if I wanted to live a long life, I had to make some drastic changes. (She was actually very pointed in her comments but, I’ll save you the play-by-play…LOL!) Anyway, you get the point.
When faced with an issue of longevity, I had the first element needed for a person to make change. I call it An Epiphany. There comes a place and time in everyone’s life where they make a life-changing decision. My decision about health and diet happened in a doctor’s office. Somehow, someway, someplace, you will have to have an epiphany about your health. Until you come to the place where you say, I want to change, you probably won’t. This diet – way of life, will be just like all the rest. You will start with victory but end in failure. Make up your mind—do you want a “bod for God?”
The second thing that I needed was Accountability. On the first Sunday of this year, I stated my full intention to the church and even weighed myself in both services…pretty bold, I think? I weighed in on the church scales at a whopping 257 pounds. (Thankfully, that was lighter than my home scale of 264 pounds.) Either way, it’s the heaviest I’ve ever weighed. Boy, do I have accountability? On March 3, I will weigh again in front of the entire congregation.
The final ingredient to success is Encouragement. This morning, my wife noticed me looking in the mirror as I was getting ready for church. She said, “Joe, you look great. You are doing so good on your diet. You are doing this…we get to grow old together!” It truly made my day. It’s was just what I needed. The purpose of this blog is to create community for those of us who are trying to live a new and healthy lifestyle. We will need each other. We will learn from each other. We will make it together. Welcome to the official bod for God blog. May our greatest and thinnest days be before us.
PS: Some of you have asked what plan I am doing. Mine is a little complicated because of my health concerns I am doing the whole 30 diet for two months, then a short period of fasting, and then a modified version of the Paleolithic diet. It is sometimes called the caveman diet. More on all this later. Once you develop your plan, share it with me so I’ll know how to pray for you. If you would like the team praying, I will make that happen as well. Again, be assured of my most fervent prayer for each of us.