How Jogging Helps with Weight Loss Jogging is an effective way to burn calories, boost metabolism, and improve overall fitness. It helps with weight loss in the following ways: 1. Burns Calories – Jogging increases your heart rate and energy expenditure, helping you burn excess fat. A person weighing around 155 pounds burns approximately 300–400 calories jogging for 30 minutes at a moderate pace (~5 mph). 2. Boosts Metabolism – Regular jogging increases your resting metabolic rate, meaning you continue burning calories even after your workout. 3. Reduces Belly Fat – Studies show that aerobic exercise like jogging is particularly effective at reducing visceral fat around the abdomen. 4. Improves Cardiovascular Health – A strong heart and lungs support endurance, making it easier to stay active and burn more calories throughout the day. 5. Enhances Muscle Tone – While jogging primarily burns fat, it also engages leg, core, and even upper body muscles, leading to a more toned physique. How Long and How Far to Jog for Weight Loss The ideal jogging routine depends on your fitness level and weight loss goals. Here’s a general guideline: • Beginners: Start with 20–30 minutes, 3–4 days per week, at a moderate pace (around 2–3 miles per session). • Intermediate: Aim for 30–45 minutes, 4–5 days per week (~3–5 miles per session). • Advanced: For faster weight loss, jog 45–60 minutes, 5–6 days per week, covering 4–6 miles per session at a moderate-to-fast pace. Additional Tips for Effective Weight Loss Through Jogging • Combine with Strength Training – Adding 2–3 days of strength training can help build muscle, which increases fat-burning potential. • Maintain a Healthy Diet – Pair jogging with a balanced diet rich in lean protein, healthy fats, and fiber to optimize weight loss. • Stay Consistent – Regular jogging over weeks and months leads to steady weight loss and fitness improvements. • Incorporate Interval Training – Alternating between jogging and sprinting (HIIT) can accelerate fat loss.

Praying Genesis 8:11 Scripture Reference: And the dove came back to him in the evening, and behold, in her mouth was a freshly plucked olive leaf. So Noah knew that the waters had subsided from the earth. Genesis 8:11 (ESV) Prayer Based on Genesis 8:11 Heavenly Father, Thank You for being a God of signs, seasons, and divine timing. Just as You sent the dove to Noah with an olive leaf, signaling the end of the flood, I pray that You send me confirmation that the storms in my life are subsiding. Let me see the evidence of Your peace, restoration, and new beginnings. Lord, I trust that You are bringing me into a season of renewal. The floods of difficulty, sorrow, and uncertainty are receding, and I stand in expectation of what You are doing next. Give me eyes to see the signs of Your grace, ears to hear Your voice, and a heart that remains steadfast in faith. Just as the olive leaf symbolized new life, I declare that fresh opportunities, peace, and favor are emerging in my life. I release every fear and doubt, and I embrace the promise that You are making all things new. Thank You, Lord, for Your faithfulness. May I rest in the assurance that Your plan for me is unfolding in perfect time. In Jesus’ name, Amen.🙏🏽🙏🏽🙏🏽

Praying Genesis 8:10 Genesis 8:10 (KJV) says: And he stayed yet other seven days; and again he sent forth the dove out of the ark. This verse is part of the story of Noah, where he patiently waited for God’s timing before leaving the ark. The dove symbolizes the Holy Spirit, peace, and divine guidance. Praying this verse can focus on patience, discernment, and trusting God’s timing. Prayer Based on Genesis 8:10 Heavenly Father, Thank You for being my guide and my source of wisdom. Just as Noah waited on You and sent out the dove in faith, help me to wait on Your perfect timing in my life. Lord, teach me patience when I feel restless. Help me to trust that what You have planned for me is greater than anything I could force on my own. I ask for the guidance of the Holy Spirit to show me when to move forward and when to wait. Let my decisions be led by peace, not fear or frustration. As Noah sent the dove to find dry ground, I ask that You send clarity into my life so that I walk in alignment with Your will. I declare that I will not act out of impatience, but I will move in faith, trusting that You are making a way for me. In Jesus’ name, Amen! #TrustingGod #WaitingOnGod #Genesis810 #FaithAndPatience

Wellness Tip: The Power of Eating Fruit Eating fruit daily is one of the simplest ways to boost your overall health. Packed with vitamins, minerals, fiber, and antioxidants, fruits help strengthen your immune system, improve digestion, and reduce the risk of chronic diseases like heart disease and diabetes. The natural sugars in fruit provide a healthy energy boost without the crash of processed sweets. For maximum benefits, eat a variety of colorful fruits berries for brain health, citrus for vitamin C, bananas for potassium, and apples for fiber. Whether fresh, frozen, or dried (without added sugar), incorporating fruit into your diet nourishes your body and supports long-term wellness.

Genesis 8:7 (NIV) says: And he sent out a raven, and it kept flying back and forth until the water had dried up from the earth. To pray using this verse, you can focus on themes of waiting on God, divine timing, trust, and seeking confirmation before moving forward. Here’s an example prayer: Heavenly Father, Just as Noah sent out the raven to test the waters, I seek Your guidance and wisdom in my life. Sometimes, I feel like I am searching for answers, waiting for clarity, and unsure of what’s ahead. Lord, teach me to trust Your perfect timing and to move only when You lead me. Help me not to rush ahead of Your plans, but to discern the signs and confirmations You provide. Strengthen my faith so that I don’t grow weary in the waiting. Even when I don’t see the full picture, I trust that You are preparing a place of safety, restoration, and new beginnings for me. Father, just as the floodwaters eventually receded, I believe that every storm in my life will pass in Your perfect time. Let me remain patient, faithful, and obedient as I wait on You. In Jesus’ name, Amen. 🙏🏽