Category Archives: Woman



5 ways to exercise no matter how busy you are

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5 ways to exercise no matter how busy you are
An Aussie model for the past seven years, in 2013 Hannah started sharing her fitness routine, diet and health tips on Instagram to much success. She launches her workout app this year (hanxfit.com)
 
Keeping fit when you've got a jam-packed schedule IS possible, writes Hannah Saul

We've all gone through times when life starts getting in the way of our fitness journey. But whether you work unpredictable hours or your social schedule is getting the better of you, it's still important to stay on top of your workouts. Not only is exercise good for your health for many reasons, but it can also be quite energising – I personally find that working out helps to boost my productivity. Here are the five tricks that I apply to fit in a workout regardless of my schedule.

1. Work out in the morning
I always do some form of exercise in the morning, even if I can only fit 10 minutes in. Something is better than nothing, and for me it's more about making it a habit! I've been doing this every day for about three years and it's a non-negotiable part of my day. If I have an early shoot or an early flight, I do three to four sets of the following:
  • 15 push-ups
  • 15 squats
  • 15 mountain climbers
  • 15 lunges a side, alternating legs because that will help you work your core
  • 15 bicycle crunches

Related story: Australian model Hannah Saul shares her summer body tips

2. Bring your workout gear with you
Not sure when you will have time to train? Bring a small gym bag with you to work. All you will need is your gym gear (obviously): shoes, shorts, socks, top and a comb, dry shampoo, face wipes and mineral foundation to get ready post-workout. This little pack won't take up too much space, but it is essentially all you need to get 'work ready' again.

3. Get an app
Having a fitness app on your phone is a great way to ensure you get your workout done, because you have a library of workouts at your fingertips that you can literally do anywhere, anytime. My fitness app, HANxFIT, has workouts that can be done no matter where you want to train. If you have a lunch break and a park nearby, do a workout from the body weight or abs section. If you want to do a session in the gym, you can refer to the gym or kettlebell workouts. Each workout has a beginner, intermediate and advanced option and there are different length options so you can pick a workout that suits your timeframe too.

 
4. Get a stretchy band
You forgot to bring your gym gear to work and you missed your morning session. Now you're home, tired and lacking motivation to train. This is when a stretchy band comes into play. I have a band that's about 40cm in diameter and I use it while I'm watching TV. To work your legs and butt, put the band underneath your knees (not on your knees!) and go up into a bridge. Engage your core and make sure you keep your body aligned, as you don't want to hurt yourself. Now alternate between doing little pulses towards the roof and pushing your legs out towards the sides of the room.
 
Remember it's all about small movements and keeping your muscles under tension. Every time you do a pulse, think to yourself 'out an inch, in an inch'. It might sound a bit dirty, but it works!
 
5. Embrace incidental exercise
Try to fit in as much incidental exercise as possible. Walk to work or to the train station and if possible try to organise walking or fitness meetings with your contacts. You could also consider getting a standing desk. Applying more healthy practices into your daily schedule can only be good for you, after all.
Hannah Saul is launching her highly anticipated workout app HAN x FIT in October 2015. Pre- register for the app now: hanxfit.com/signup.
Instagram: @hanxfit


Five Ways Fasting Can Change Your Life

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Five Ways Fasting Can Change Your Life

You have the choice to change your life by a simple decision. It is fully within your ability to make this choice, and absolutely within God’s power to give you the strength for the sacrifice. Fasting and prayer, if faithfully done, will alter your existence, rock your spiritual world and bring your life on this earth into “God’s” perspective. We know because it is doing that for us. You can’t argue with personal experience; it is fact and it is incredibly exciting.

Wendy Simpson Little and I answered a call from God to enter into a relationship of weekly fasting and prayer. We followed a routine of one day a week, from after Monday night dinner to before Tuesday night dinner. We felt led to fast from food, but you may be led to fast other things. How much time do you spend on social media? If given the choice to run to God or grab the remote, which would you choose? Don’t worry, only you and God need to know the answer.

Naiveté would be one way of putting it in regards to our leap into this spiritual discipline. We thought the simple equation of Prayer + Fasting = Quick Fix Answers was what we should expect. Little did we know that our heavenly Father would choose first to carefully address the areas in our life that needed fixing, confession and repentance.? What a gracious God He is to only want the best for us—transformation that likens us to his Son. Thankfully, He continues to refine and replace those sinful and broken places with His faithful forgiveness and invaluable instruction. The outcome? We will continue to fast and pray, to live it out as our lifestyle, until God takes us home. Why? Once you come this close to God, you don’t retreat.

Let’s talk about five of the things that can change our lives when we fast and pray:

1. Fasting and prayer can help us hear from God. “Call to me and I will answer you and tell you great and unsearchable things you do not know” (Jeremiah 33:3, NIV).

For those of you who truly know Jesus, how could you ever resist that appeal? You have been invited to “call” to Him in prayer. His Word says that He will tell us things we don’t know, which is very helpful in point No. 2! If you want deeper intimacy with God then we highly recommend you enter into a sacrificial space in time where you seek Him like never before.

2. Fasting and prayer can reveal our hidden sin. “My eyes are on all their ways; they are not hidden from me, nor is their sin concealed from my eyes” (Jeremiah 16:17, NIV).

God can see our sins like a flashing neon sign. Nothing is hidden from His sight. We have found that frequently the harder sins to acknowledge are the hidden ones, especially when they involve our motives and attitudes.

When we fast and pray, we are taking time away from a meal or an activity to devote our entire being to focus on God. We find we are more sensitive to the voice of God, more attuned to hearing what He has to reveal to us. Gently, God whispers in our mind what we were really thinking at the time of our sin, what our true intent was and we are shocked … momentarily. Then like a light turned on in a pitch black room, we see it. We did mean harm. We were manipulative. Even though our recognition makes us want to hide our face, our loving Savior lifts our chin to look into his forgiving eyes. As we repent, we no longer want to hide, but to praise and worship the very one who confronted our wrong.

3. Fasting and prayer can strengthen intimacy with God. “The Lord your God is with you, the Mighty Warrior who saves. He will take great delight in you; in his love he will no longer rebuke you, but will rejoice over you with singing” (Zephaniah 3:17, NIV).

As you remain consistent in prayer and fasting, over time, you will crave more quiet time alone with your heavenly Father. Psalms 42:1 says, “As the deer pants for streams of water, so my soul pants for you, my God”. The more you know of God, the more you want. Fasting and prayer is a great catalyst to create an insatiable hunger for God’s presence and you will enter into a place of deep intimacy with our Lord.

4. Fasting and prayer can teach us to pray with right motives. “When you ask, you do not receive, because you ask with wrong motives, that you may spend what you get on your pleasures” (James 4:3, NIV). The more you focus on your prayer time, pressing in with heightened sensitivity through the sacrifice of fasting, your will aligns with God.

No longer are you praying with wrong motives, but are petitioning the Lord with a heart of worship, gratitude and an outward vision that cares for the needs of others. 1 John 5:14–15 tell us that we can have confidence then as we approach God, knowing “that if we ask anything according to his will, he hears us. And if we know that he hears us—whatever we ask—we know that we have what we asked of him (NIV). This is great news!

5. Fasting and prayer can build our faith. “And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him” (Hebrews 11:6, NIV). God says He will answer our prayer. As we fasted He has bolstered our faith by answering incredible requests with many a yes. He has also built our faith by helping us trust when He says no. Whatever the answer, we have learned that we can believe God knows best. Our reward is the peace that comes from being fully surrendered to God’s control over our lives.

We have come to know God like never before. His grace amazes us that He would call us into this sacrificial relationship where we gain infinitely more than we give up. God has changed our lives through prayer and fasting—are you ready for Him to change yours?

Suzanne Niles and Wendy Little are authors of the newly released book Fast Friends (Broadstreet Publishing, October 2015).



Is Prayer a Spiritual Obligation or Your Life?

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Is Prayer a Spiritual Obligation or Your Life

A congregation praying during a Christian conference.

by Jennifer Kennedy Dean,  author, speaker, conference leader and executive director of the Praying Life Foundation. You can visit her online at prayinglife.org.

I grew up in a praying family. From earliest childhood, I was encouraged to commit everything to God through prayer. Nothing was either too important or too insignificant to leave in God's hands.

My parents did not teach me about prayer with their words, but with their lives. They had more than "a prayer time"—a section of their days set aside for praying. Instead, prayer permeated and controlled every aspect of their lives.

Prayer, I later came to realize, can be an activity or it can be a life. You can think of it in terms of "my prayer life," as you would say "my home life," or "my work life"—as if prayer were one compartment among many. But I knew that prayer as a task or an activity would not meet the deep yearning I had to know God.

It was not a prayer life I wanted, but a praying life—a life of ongoing and continual interaction with God. Andrew Murray has said, "Answered prayer is the interchange of love between the Father and His child." I want an uninterrupted flow of love between the Father and me. Isn't that what you want? Isn't your heart crying out for that?

You see, there is an undercurrent of prayer always active in a believer's life. The Spirit of Christ is within you crying out, "Abba, Father" (Gal. 4: 6). To put it in today's language, He is calling out, "Daddy! Daddy!" The Spirit is always praying the Father's will, and the Spirit is housed in you (Rom. 8: 9, 11, 15, 26-27; 1 Cor. 6: 19).

At some level, in every believer, prayer is always happening. The praying life is Christ. It is the life of Jesus Christ operating in you.

The key to learning to live a praying life is this: Learn how, more and more often, to tap into the undercurrent of prayer, the active presence of Jesus in you. Join your voice with His in harmonious prayer. When I became a young adult, I realized that a praying life was not built on information communicated from one person to another, but on a life-absorbing relationship with God.

I sensed the difference between a prayer life and a praying life, and I knew which one I craved. I knew that there was only one who could teach me to pray—who could be my prayer teacher. To Him I brought my inadequacy and my hungry heart.

"Lord," I cried, "I know how to say prayers, but I don't know how to pray. Teach me to pray!" In response to my heart's cry to teach me deep truths about prayer, God began to open His Word to me in new ways.

Familiar passages took on fresh meaning. Dull, dry passages pulsed with new life. I felt myself being "taught by the Lord" (Is. 54: 13).

To this day, some 40 years since I embarked on this soul-quest, it is still new. Each time I discover a concept, He brings me opportunities to put it to the test. The words of the Scriptures shape my life and define my experiences. Slowly but surely, He is building my life into a praying life.

As I submitted myself to God for instruction in prayer, He seemed to ask me, "Jennifer, why do you want to learn to pray?" I knew all the "right" answers, but they had a hollow, false ring to them.

My experience must have been similar to Peter's. How surprised he was when Jesus did not accept his glib answer to the question, "Peter, do you love Me?" Each time Jesus asked, Peter must have been forced to look deeper inside his heart for the true answer. That is always God's starting place—your truth. No matter how ugly your truth is, He can work from it. What He can't work from is pretense.

As He had with Peter, God peeled back the layers of my practiced, memorized answers that I got from other people until my truth emerged. And my truth was not pretty. "Father, I want to know how to pray so that I will know how to get You to do what I want You to do when I want You to do it. I hope to learn how to make the best possible use of prayer for my benefit."

Once I reached that point of honesty, I knew my course was set. God could work with me now because He could begin with my weakness. At the point of my weakness, His strength would be put on display.

My prayer teacher could begin by teaching me a new purpose for prayer. This book tells of my journey so far. But the journey never ends. Every single day I learn something new about prayer, or I learn something in a deeper way. It is my hope that when others read what I have learned and the inner changes that have occurred, they will be inspired to sit at the Master's feet.



How the Church Can Display God’s Power

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How the Church Can Display God's Power

by Lisa Bevere Author of Girls with Swords: How to Carry Your Cross Like a Hero.

Imagine you are blindfolded in the middle of a battlefield. The deafening sounds of explosions are drowning out the shouts of direction from those around you. From where you stand, all you perceive is that there is a war against you. Without vision or distinction between your enemy and allies, you begin simply aiming for what you believe is aiming for you.

Without a biblical understanding of the spiritual battle that surrounds us, this is what we end up doing. We aim at those we are meant to fight alongside, causing division and undermining our ability to fight our true adversary. Scripture tells us:

"… We do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places" (Eph. 6:12, ESV)

We cannot assume that just because something is outside our realm of notice it has no influence on us. It is time we use our minds!

Here is the bad news: your mind is engaged in a wrestling match, and there is no way for you to opt out. The good news is that you have the power to choose what you wrestle with.

Our enemy wants to divert our focus from the unseen wrestling match. He doesn't want us to strike at the source that is actually casting the shadow. But the truth is, people have not targeted you—even though at times it may feel that way. Something far more cunning and ancient has you in its sights. The enemy strives to create and continue the division among mankind because he is afraid of the power you carry.

Shortly before He went to the cross, Jesus prayed:

"… Then they'll be mature in this oneness, and give the godless world evidence that you've sent me and loved them in the same way you've loved me" (John 17:23, MSG, emphasis added).

If we're united, there's a chance the world might yet believe, but if we're divisive and divided, the odds are stacked against us!

Division has been the natural course of this world since the fall of mankind. It never glorifies Jesus, and although it has many faces, it ultimately has a singular goal: destruction. Unity and peace, on the other hand, require intentional and strategic wisdom. We have to employ heaven's actions to counter our culture's initiatives.

What might happen if we were one heart, one voice, one vision and purpose, one name, one kingdom to glorify Jesus? We would walk in a way that our weary earth would glimpse heaven.

Today, ask God to help you distinguish the real enemy from what that enemy would use to distract you. Is there any area of your life where you need to combat the power of division? Invite the Holy Spirit to give you a strategy for creating unity. What is He revealing to you?

Check out Lisa Bevere's book Girls with Swords: How to Carry Your Cross Like a Hero.



Is Consistency Overrated?

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Is Consistency Overrated?

Consistent discipline has been touted as the key to raising godly children. Yet here's what's missing from that line of thinking. (iStockPhoto | Kevin Russ)

"Consistency is overrated." I love that statement!

"That is the most freeing statement I've heard in a long time." That's what one mom said when we freed her from the guilt she experienced because she couldn't always be consistent. She continued, "It makes so much sense now. Thank you." Here's what we told her.

If you're doing simple behavior modification, then consistency is essential. Giving the reward or punishment every time you see the behavior will reinforce change. But if you're using a heart-based approach, you have more effective tools you can use to make lasting change.

Behavior modification as a science began in the early 1900s when Pavlov made some exciting discoveries as he worked with dogs. If he consistently rang a bell just before he fed the dogs, then he could get the dogs to salivate by simply ringing the bell. This discovery of how to motivate a dog was picked up by Watson in the 1920s and he began to apply behavior modification to people. In fact, it wasn't long before behavior modification became a primary way to help people stop smoking, lose weight and deal with a host of other behavioral issues.

Kids Are Not Animals

People, however, are different from animals because they have hearts and that affects the learning process. The heart contains things like emotions, desires, convictions and passion. In short, the heart is a wrestling place where decisions are made. A child's tendencies come from the heart. When a child lies to get out of trouble, that's a heart issue. If a brother reacts with anger each time his sister is annoying, that's a heart issue. Simply focusing on behavior may provide some quick change, but lasting change takes place in the heart.

Parents who simply use behavior modification often end up with kids who look good on the outside while having significant problems on the inside. Consistency can teach kids to appear good, clean and nice, but other parenting skills must be added to the picture in order to help children change their hearts.

Here's Rhonda's Story

Rhonda finds this principle particularly helpful. "I have four kids and a household to run. Invariably I'd have to sacrifice consistency in an area with one or more of my kids to accomplish my other tasks. When I realized that there's more to parenting than just being consistent, it freed me up to work on bigger goals with my kids. Now I realize that there's much more to parenting and I feel empowered with other tools as well. I'm continually asking question about my children's hearts and I'm learning a lot about how to mold and influence them to go in the right direction. I'm seeing more change in my kids with this new approach."

Please don't misunderstand us. Consistency is important, especially when kids are young. But if you think more broadly about parenting and embrace creativity into your training, then you'll be more effective at molding the hearts of your kids at any age. Your primary task as parent is to teach your kids, and a little work in the creativity department can make all the difference.

Deuteronomy 11:18-20 not only tells parents to train their kids, but it tells them how to do it. Notice the opportunities God designed for creativity: "Therefore you must fix these words of mine in your heart and in your soul, and bind them as a sign on your hand, so that they may be as frontlets between your eyes. You shall teach them to your children, speaking of them when you sit in your house and when you walk by the way, when you lie down, and when you rise up. You shall write them on the doorposts of your house and on your gates."

If you take that verse apart, you'll start thinking about your own home and your own kids and creative ways to teach them about life.

Even in Old Testament times God knew that kids learn best through life experiences. Thinking beyond behavior, to the hearts of your kids will give you new insights and freedom.

This parenting tip comes from the book, The Christian Parenting Handbook, 50 Heart-Based Strategies for all the Stages of Your Child's Life by Dr. Scott Turansky and Joanne Miller, RN, BSN. These 50 strategies help you add creativity to your parenting and see beyond the behavior problems.