Hey there!

As a Christian parent, you're busy with work, trying to juggle tasks at home, and most importantly, spending the quality time with the family. One of the things that get pushed aside and not much focus is our eating habits. 

When we're limited on time, we tend to grab whatever we can get our hands on. Typically what we grab are foods that are not so good for us. What we end up grabbing is mostly junk food. Don't worry, I got you covered! 

Here are 3 quick, healthy snack ideas to have at your disposal: 

1: Mixed Nuts

​ Nuts are a great source of protein. They're easy enough that you can throw in a bag and take with you wherever you go. 

2. Greek Yogurt

Greek Yogurt is another snack that provides a nice punch of protein, and also calcium. For an added benefit, you can add some fruit into yours such as blueberries or strawberries. 

3. Fruit 

Speaking of blueberries and strawberries, it doesn't get any quicker than fruit. Whether it's a banana, apple, or orange, there's no prep needed here. Just grab it and go. 

Eating healthy doesn't have to be hard. Eating healthy also doesn't have to take too much time. If these 3 items aren't in your fridge or pantry, it's time to make a change and go get them now!

***Follow me on Instagram, Twitter, and TikTok @vandiebarnard for more healthy snack ideas. Also follow me on Facebook & Pinterest at Vanbar Fitness***

BE GREATER!

When you first wake up, what is the first thing that you do?

If you're like most you pick up your phone and check your email, or...you check social media.

According to an article in the Huffington Post, about 80% of people check their smartphone within 15 minutes of waking up. 

Yikes! 

Going on our phone to check Facebook, Instagram, TikTok, or our emails attribute to us feeling overwhelmed and don't benefit us mentally at all to start our day. 

If we are going to reach for our phone, let's try this instead: open up the Bible app and get in the right frame of mind mentally and spiritually. Start your day off spending time with the Lord. Better yet, if you have a phsycial bible, grab that instead of going on your phone so you're not tempted to open up one of your social media apps.

Spend time meditating and preparing for the day ahead. 

Do a 3-5 minute morning stretch routine. 

Write down a to-do list of the most important tasks that need to get done today, so by the time you go to sleep you can check it off and know that you accomplished the tasks you set out for the day. 

Let's try to adopt some of these alternative methods to get a better start to our day rather than scrolling through our timeline. 

BE GREATER!

We can get tied down with the many tasks that we have to do each day, but we have to make sure we take care of ourselves. We have to manage and improve our fitness and wellness. The brief video below will discuss the 4 things that we should be doing on a regular basis. 

We are made of up three parts: mind, body, spirit. If we are not constantly feeding each area, then we are more prone to things such as stress, anxiety, worry, and more. This isn't to say that if our mind, body, and spirit are in sync that we won't experience those less than pleasant feelings, but it does mean that we can have a better control over it. 

So how do you know if you're imbalanced? There are many indicators, but here are a few: 

1) You lack energy or feel sluggish majority of the time 
2) You have trouble sleeping
3) Your thoughts are filled with negativity 
4) You find yourself worrying a lot
5) You become easily angered at things that shouldn't anger you 

These are just some of the signs that your mind, body, and spirit aren't connected to each other, and one, or more of those areas aren't getting the attention and care it should. If we are experiencing any of those above, we need to: 

1) Acknowledge how we feel 
2) Find safe, holistic methods to overcome them

Being a believer of the Bible and its principles, we are given the tools to help overcome any of these. Even if you don't believe, I guarantee it's still beneficial to guide you through whatever you may be dealing with. We all have or will have experienced worry or stress. The key is to recognize it early and take the necessary steps to get through it. 

Prayer, meditation, stretching, eating healthy, working out are all holistic methods that can help us achieve and maintain balance in our mind, body, and spirit. 

For you, it could be a combination of all those methods, or just a couple. The key is finding out what's best for you. 

​BE GREATER

What are you grateful for? 

Practicing gratefulness is a practice that goes beyond Thanksgiving and the holiday season. At least, it should. In fact, being grateful and thankful is good for our mental and emotional health. 

It helps to boost our happiness when we can look around us and see so much that we've been blessed with. 

So here's a habit I want us to adopt: every morning or night before we go to bed, say 3 things that we are thankful for. Say them out loud, discuss them with your spouse, or write them down. However you do it, get into a daily routine of what you are thankful/grateful for. 

The list is tremendous. It doesn't just have to be items, mention people that you are grateful for. That could be family, friends, co-workers, mentors, the list goes on! 

Even as we experience a pandemic and any hardships that have come along with that, let's cherish and appreciate the people and things that we have been blessed with. Let's not lose sight of that. 

Be thankful. Be grateful. Be greater!

Hey everyone, 

Last week we talked about making your fitness resolutions last. In order to make them last we have to know why we are doing them. They have to have purpose behind them. We want our resolutions to make it out of January. 

To keep that theme going, this week's Just Greatness is a special guest post from Cheryl Conklin of Wellness Central on wellness goals that will better you for this new year. You can visit her site at www.wellnesscentral.info. Enjoy! 

...

Goals For The New Year You Won’t Give Up By Spring

Many of us choose to make New Year’s resolutions. The turn of the calendar is a wonderful
opportunity to re-evaluate yourself and reset your goals. Sadly, many resolutions are left by the
wayside within weeks. This happens when we put unrealistic expectations on ourselves. It’s
best to start small and build from there. Here are a few easy-to-sustain healthy habits you can
implement in 2021.

Create a personalized fitness routine.

There is no single fitness plan that matches all of our personalities, body styles, and interests.
Vanbar Fitness can help you discover a lifestyle that will improve your body and help you
become a better version of yourself each day, so it’s definitely worth considering available
fitness programs and services.

Let go of negativity.

Negative thoughts and energy can turn a happy home into a hostile environment. Look for ways
to create a more positive atmosphere at home, and your good mood will follow, no matter where
you go. Spend a weekend cleaning the house, rearranging your space, or even painting.
Anything you can do to purge bad energy will put you one step closer to enjoying all the hope
that a new year can bring.

Learn how to budget.

For many of us, money worries are what keeps us up at night. Getting a grip on your personal
finances can relieve stress. It takes a while to learn to live by a budget but restricting your
spending actually opens up a world of possibilities. To start, evaluate your spending habits, as
well as your income. Look ahead to your “irregular” expenses, such as holiday gifts or insurance
premiums. Make a plan to pay down everything, but pay special attention to putting money
aside for the future.

Try something new each week.

There’s something special about trying something new, whether it’s an ethnic recipe or a new
route on your daily run. Regardless of how much of a rut 2020 put you in, use each week of
2021 to dig yourself out. Shop at your local grocery store or market to discover interesting things
you may miss out on in mass retail. You can also use Google Maps and other resources to
check out areas in your own hometown that you haven’t visited but should have.

Make a new friend.

Let’s face it — making new friends as an adult is difficult. But it doesn’t have to be. Establishing
or expanding your social connection is a great way to also experience new things while opening
your mind to different cultures and people with different lifestyles. Oprah Magazine suggests
joining a meetup group, taking classes, or leveraging the power of social media to make friends
with interests similar to yours.

Drink less.

Put down the wine and instead, reach for a healthier alternative. While there is nothing wrong
with having a drink now and then, if you imbibed a bit too much in 2020, putting aside the
alcohol is an excellent way to help you lose weight, sleep better, and enjoy each and every day
with a clear head.

Grow your own vegetables.

While you can certainly procure your food at your local farmer’s market, nothing quite beats
picking fresh vegetables straight from your own backyard. If you think you don’t have time, think
again. While you must put in some work initially, many gardens will thrive quite well with good
soil, lots of light, and sunshine. NPR notes that you can even use containers, which will allow
you to garden in a compact space.

There you have it — seven exceptional ideas that will help you change your bad habits in 2021.
Each is easy to implement and will help you live your best life each and every day. None will
change your daily routine drastically, but — combined — will help you achieve the quality of life
you deserve.

​Vanbar Fitness knows that greatness is achieved by using biblical principles in your everyday
life. Book your free 30-minute discovery session today so that you can live the life you want in
2021 and beyond.

What's your purpose for working out?

As we embark on this new year, it's the time of New Year Resolutions. New goals, new attitudes, new ideas, you name it!

However we are aware of how those goals fall by the wayside early in the year. We create these resolutions and a lot of the times, they don't even make it out of January. 

So how do we change that? 

One of the most common resolutions we make are fitness goals. We want to lose 'X' amount of pounds, or have 6 pack abs. 

That's great and all, but in order for that resolution to stick, it has to be much more than that. Your goal has to have a purpose. What happens when you reach that weight loss amount? What happens when you get that 6 pack? Do you all of a sudden stop working out? Do you stop exercising?

When it comes to our fitness resolutions, the way to ensure we stick with it past January, is to instead focus on the journey, and not a singular destination. Focus on wanting to workout to better your overall fitness. Focus on wanting to workout to better your overall wellness. 

There is nothing wrong with having a physical goal that you are trying to reach, but make sure that there is more behind it. Make the change to better yourself for not only you, but those that are around you. Make the change for those that depend on you. 

When we make that simple shift, we are then able to commit to the journey and that's where we will see the results. And when we are on that path, stay focused on it. 

Proverbs 4:25 says "Look straight ahead, and fix your eyes on what lies before you". Stay focused on the journey, don't veer off of it and you will see change for the better!

Let's adjust our thinking to our resolutions. Let's Be Greater! 

Taking care of our body is important. Plain and simple.

If we do not take care of our bodies, they will eventually break down on us. They will eventually give up on us. 

Why is taking care of our bodies important?

I don't know where you are in your life right now. Maybe we have to take something daily to suppress the aches and pains. Maybe years of unhealthy eating has forced us to make regular trips to the doctor's office. 

And that is not what you want. The good news is that all can be reversed. If we take care of our bodies, they will be good to us. 

That means exercise and proper nutrition. This doesn't mean working out every day or hitting the gym for 2 hour sessions. This doesn't mean you can't enjoy pizza, or ice cream, or your favorite cookie. 

It means overall, watching what we put into our body, and moving our body enough to fit where we are. 

That means different things for different people. But I'll tell you this: it's much better to be proactive than reactive. It's better to put the effort in to taking care of your body while it's healthy, instead of waiting until problems arise. 

We shouldn't have to wait until we're in physical pain before then deciding to make changes. Make the change now. And if you are in a place where you are experiencing pain, it's not too late. Just don't delay any longer. Get the help to get your body performing how it should. 

God doesn't want us to be in constant, daily physical pain. 1 Corinthians 6:19 says, in short, that "our body is the temple of the Holy Spirit". 

That means that Jesus cares for our bodies, and so should we. We need to take care of it so that we can do what He's called us to do. 

I have two boys, and by his will I will be able to play with them as they get older and eventually my grandkids as well. Me taking care of my body is for more than just physical looks. It's for those around me. So take care of your body. Not just for you, but for those around you also.  

​BE GREATER!

In August, my wife and I started a gallon challenge. As it sounds, we committed to drinking a gallon of water each day, for 7 days. We were already drinking a good amount of water each day, but decided to bump it up. 

After the 7 days and seeing that it wasn't so bad, we decided to do it for 30 days. Now almost 3 months later, we are still chugging our gallon of water each day. 

I credit my wife for the idea. Now it's become a habit for us. It's weird if we don't finish a gallon of water by the end of the day. 

How it became easy though was a couple of factors. 

Those factors being support and accountability. We have each other's back through this. If one of us was slipping on our water intake, we'd encourage the other to get back on track. We make sure that by the end of the night, we both finish up our gallon. 

Now that the 7 days have almost turned into 90 days, we have established a habit. We are disciplined now to drink a gallon each day. When a habit is formed, it is hard to break without establishing a new pattern to change that. Our body, our mind, now expects to finish up a gallon. 

This example here is how we should approach anything we do. When we are starting anything new, it's important not to go at it alone. First and foremost, we have God on our side to lead us through a new path, a new habit that we are trying to establish. 

Then we have to ensure we have the support of others. Others who we trust that will hold us accountable so that we don't fall off track and that we stay committed to that goal. 

Research shows that it takes an average of 66 days to establish a new habit, to make it stick. That's where my wife and I are with our water gallon challenge. It has now become a water gallon habit. 

If trying to establish a goal or a habit seems daunting, it doesn't have to be. Take it one day at a time and have those around you support your efforts. Our challenge has now spread to other family and friends that have joined in. 

There is power in support and making a positive habit change. 

You can do it to!

BE GREATER 

Hey everyone! 

This time around, I have a vlog for you. Our topic is about just getting started. Getting out of our own thoughts, getting out of our own way, and taking action. Check it out below.