Podcast Episode #53: Dusty Otis - Stewarding Your Body through Healthy Habits

Posted: Feb 13 2017

ABOUT DUSTY OTIS

Dusty is the former strength and conditioning coach for Lincoln Christian School and has a passion for physical health. He is currently the campus pastor for Church on the Move’s South Campus.  He lives in Tulsa, Oklahoma with his wife and three children.

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STEWARDING YOUR BODY THROUGH HEALTHY HABITS 

Forming Healthy Habits

"Motivation gets you started, but habits keep you going."

We are composed of 3 parts, spirit, mind, and body, but we can tend to neglect the third part, the body.

Healthy habits include a realistic routine, eating right, and adequate rest.

 

Dusty's Morning Routine

4:55am: Wake up

5:00am:

  • Prayer (10 minutes)
  • Confessions (10 minutes)
    • Think it, believe it, speak it, and you'll live it.
  • Bible reading: read, highlight, and reread highlights 
  • Writing: about today & reflect on yesterday
  • Quiet time: sit still (try 15 minutes) and be with God 

Worship on way to gym

Workout

 

Workout Tips

Starting out, focus on form & proper technique.

In the beginning, just find ways to increase activity.

  • Take a walk, go to the park, walk bleachers. Just start out with a little at a time.

 

Goals

Your goals should be realistic & attainable.

  • Set realistic goals that you can reach. Meeting these goals boosts confidence.  
  • Unrealistic goals lead to discouragement.
  • Write the vision and make it plain - Habakkuk 2:2
  • Write your goals down and look at them daily.
  • Matthew 6:33

 

Working Out or Eating Right?

"You can't out exercise a bad diet."

God gave you one body, are you stewarding that body well?

Eat for performance instead of taste.

Food is fuel first.

To kickstart healthy eating habits, try a fast:

  • Eliminate something like sugar, white carbs, or sugary drinks for a set amount of time.

Try to eat dinner before 7pm.

 

Thoughts on Cheat Meals

These should be cheat meals not cheat days.

Cheat meals can be a reward mentally and a metabolism boost physically, if you are truly eating well the rest of the time. 

 

Be Intentional & Have a Plan 

Getting Started:

  • Eliminate snacks
  • Stay hydrated
  • Choose a workout that you enjoy
  • Learn about nutrition and food portions
  • Good sleep allows your body to rest, repair, and grow.
  • Disconnect from technology and sleep
  • Accountability: find someone to workout with 

 

 

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