I dedicate my LT360 journey today to __________________________. I will honor him/her by staying program compliant with my exercise and meals.
Call, email or text the person you listed above. Tell them why you dedicated today to them. Ask them to call, email or text you at the end of the day to specifically ask how you did with your meals and exercise today.
VIDEO: How to pursue dreams in tough times
"We are hard pressed on every side, but not crushed; perplexed, but not in despair; 9 persecuted, but not abandoned; struck down, but not destroyed." - 2 Corinthians 4:8-9
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight." - Proverbs 3:5-6
"I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do all this through him who gives me strength." - Philippians 4:12-13
"And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast." - 1 Peter 5:10
"Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything." - James 1:2-4
"And we know that in all things God works for the good of those who love him, who have been called according to his purpose." - Romans 8:28
What has gotten you off track in the past?
What do you know about yourself that will be challenging to this journey?
How can you avoid getting stuck in a rut?
How can you grow and sharpen your skills daily?
In what areas are you looking to grow?
Lord, I know perseverance produces character and character hope. Help me to keep going when the going gets tough. In Jesus name, Amen.
PHYSICAL LESSON: PROTEIN
Protein is one of the 7 essential nutrients and during 5 to Thrive it becomes a priority. An ideal for every time you eat should involve a protein, a vegetable and a good carbohydrate for optimal nutritional value. During busy days and in those times where getting all three is not always possible, then make sure each time a good, solid source of protein is being eaten (meats, beans, nuts, dairy, eggs, approved protein shakes or bars), never sacrifice the protein. Your protein goal every time you eat should be 100 calories of protein which is 25 grams. Another way to gauge your protein intake is if by the end of the day you have consumed 1/2 your body weight in grams of protein.
Protein provides 4 calories per gram. They are considered the “building blocks of life” for the body. Every living cell uses them for both structural and functional purposes. Protein is necessary for the creation of organs, muscles and skin, as well as enzymes, hormones and other molecules that serve important bodily processes. The body will break down protein into amino acids and use them for critical body functions including the promotion of cell production, growth and repair of muscle, connective tissue and skin.
There are nine essential amino acids that we must get from the diet and 12 that are non-essential, which the body can produce out of other organic molecules. In this regard, animal proteins are better than plant proteins, which makes perfect sense given that the muscle tissues of animals are very similar to our own tissues. Protein’s positive effect on building our muscles and the muscle’s ability to burn fat is a big reason not to sacrifice the protein. For those who do not eat meat, simply choose between the other non-meat sources.
Protein powder shakes and protein bars where soy protein is not the majority of the protein in the item (e.g. over 50%) is another good source. Select shakes and bars that have whey protein, casein protein and/or other plant sources of protein other than using soy as the major source. Soy has phytoestrogen which mimics estrogen in the body. Men do not need estrogen. With women, there have been studies related to high intakes of soy showing a connection with certain types of cancer such as breast cancer. Since protein shakes and protein bars can end up being used daily and even multiple times during a day and since soy is obviously not necessary for the body (simply a cheap form of protein used by manufacturers), then soy intake needs to be limited.
DAILY TRACKING SHEET