The following is one of the articles from my column in the Journal of Student Ministries entitled Tending the Temple. This particular one, “Vitality = Exercise,” talks about – you guessed it – exercise! It’s from the May/June, 2007, issue.
Archive for category: Youth Specialties (Page 11)
The following link is to an article I wrote for the March/April issue of the Journal of Student Ministries. It’s from my Tending the Temple column; this particular one is on nutrition. Enjoy!
I stumbled across this last night and it brought back some sweet memories of laughing until my face hurt! I was actually at this performance; in the front row, way over to the left (can’t see me). It was at Youth Specialties’ youth worker conference in Texas a couple years ago, so this particular sketch is aimed right at youth workers – but it’s still funny! I absolutely love these guys; you can check out their website here. The Skit Guys have a great ministry and have put together some of the best ministry related drama resources out there. I’ve used their skit videos as illustrations in youth group, retreats and even Sunday morning worship services with the whole church! It’s not often you get a couple guys that can appeal to every generation!
I just got a great question from one of the youth workers competing in the “Be a bigger loser than Marko” competition that Youth Specialties is doing, and I thought I would blog about it! Basically, they wanted to know what they should be eating before and after workouts, which is an important question.
It is actually important to eat something after a workout, preferably within half an hour or so – especially after a vigorous workout! When you are exercising, you are depleting your glycogen stores – fancy name for your muscles’ batteries. Glycogen is your primary short term energy stores – it’s what powers your muscles. After a workout your body needs to restore your glycogen stores – the faster this happens, the less likely your body is to cannibalize itself in it’s search for fuel. So eating something easy to digest that is high in protein right after a workout is a great way of recharging your muscles. It also has the added benefit of the food going directly to your muscles, rather than being converted to fat stores or anything like that. I happen to be partial to yogurt smoothies; high in protein and easy to digest healthy carbohydrates. Others use protein shakes, fruit, or even a protein smoothie. The point is, it’s good for your body. So if you’re scheduling your eating (which is important for managing your appetite), try to arrange it so that one of your snacks is falling after your workout.
Now, here’s an added nugget of calorie burning tricks. For those who don’t get sick when they exercise on a full stomach, exercising right after a meal can be a great way to get some added calorie burn. Here’s why: your stomach/body actually has to burn calories to digest food. Typically, you can assume that the number of calories being burned is about 10% of the number you are eating; in other words, if you eat a 400 calorie meal, your body will burn 40 calories just digesting it. Now, when you are exercising, your circulation is ramped up to get blood to all your muscles, etc. What this means is that there is not as much available in the digestion process which means your stomach has to work harder to digest the same amount of food. It actually burns about 50% of the calories consumed; in other words, your digestive track will burn 200 calories digesting that 400 calorie meal. It’s a great trick to increase the number of calories your body is burning in a day – if you can get away with it. Some people do get queasy or cramp up if they exercise vigorously after eating a meal. For me, I always try to work out on a full stomach!
I’ve finally gotten around to summarizing my weight loss plan into an easy to read, short guide. It’s based on the lessons I learned from Dr. Huizenga, Dr. Altman and Cheryl Fohberg, RD; the experts from the Biggest Loser. It also has some of my own personal takes on those lessons. Go to the articles section of my blog to read more about the spiritual side of honoring God with your health – these summaries here are simply the basics of weight loss as I understand it and the primary tools I used. I hope it helps and feel free to ask any questions you may have – it will help me to refine them further! Also, I would encourage anyone who wants to download the audio files from my audio page from the Biggest Loser Boothbay weight loss group; in them I explain the plan more thoroughly, as well as answer questions from the group.
Weight loss journal sample (it’s only partially filled in; I’m still working on it!)
So I already posted a little about this, but wow, has this thing exploded! When Marko (pictured left), the president of Youth Specialties originally started this challenge to motivate himself to lose some weight (read about it here), he was thinking a couple dozen might sign up … not close to three hundred youth workers! I guess that just shows how much of a hunger there is for weight loss advice and healthy living education in the youth ministry world! I’m excited about the twelve week challenge as well; there are going to be some great prizes for the winners, and I’ve got some guesses at just how much weight we’re going to see disappear over the next twelve weeks. What’s also fun is the thought that combined. close to three hundred youth workers could potentially lose over three thousand pounds in just three months. Maybe that’s shooting for the moon, but I’d be ecstatic if we break the one ton mark!
Anyway, I’m enjoying trying to squeeze in some time to put together a couple short resources to help give people an idea which way to go with their weight loss. Most of what I’m putting together, though, is centered around people owning a calorie counter book – it was the key to my own weight loss, and everything I teach is based on counting calories and exercise. Once I finish putting it together, though, I’ll post the resources here as well!
* EDIT: you can buy a Biggest Loser Calorie Counter here.
Youth Specialties, one of the best youth ministry resource companies out there, as well as a great source for youth ministry training and encouragement, is having a weight loss competition! And I get to be a part of it! We’re still sorting out some of the details, but it should be a lot of fun and have some great prizes for the competitors!
Basically, Marko (president of Youth Specialties) needs to lose some weight – you can read his blog here. But doing it with others always sets you up for more success so he’s looking for youth workers to do it with!