Mind-Body-Spirit Newsletter – 10 January 2024

Nourishment for the Mind, Body, and Spirit!A unique Free 10-minute a week Newsletter aimed at developing all of You: ​ 🧠 Mind 🧬 Body 🕊️ Spirit!


The theme for this week’s newsletter is commitment, as inspired by the life and death of Jim Elliott. Jim was an American Christian missionary who, along with four other men, was killed while attempting to evangelize the Huaorani people of Ecuador on January 8, 1956.

What Mindset commitments, i.e., internal promises, are you making to yourself to cultivate a specific way of thinking? These commitments should act as guiding principles that shape your approach to challenges, experiences, and personal growth.

Here are some Mindset commitments across various areas that you might consider as 2024 starts:

Growth Mindset:

  • “I will see challenges as opportunities to learn and grow, not as setbacks.”
  • “I will embrace effort and persistence, knowing that progress takes time and dedication.”
  • “I will view mistakes as valuable learning experiences and opportunities to improve.”
  • “I will seek feedback with an open mind and use it to refine my skills and knowledge.”
  • “I will celebrate the successes of others and see them as inspiration for my own journey.”

2. Positive Thinking:

  • “I will focus on the positive aspects of situations and experiences.”
  • “I will actively practice gratitude for the good things in my life.”
  • “I will challenge negative thoughts and replace them with empowering ones.”
  • “I will maintain a hopeful and optimistic outlook on the future.”
  • “I will surround myself with positive people who support my growth and well-being.”

3. Resilience:

  • “I will not give up easily when faced with difficulties.”
  • “I will develop healthy coping mechanisms to manage stress and setbacks.”
  • “I will learn from each failure and use it to build my resilience.”
  • “I will seek support from others when needed and build a strong community of support.”
  • “I will trust in my ability to overcome challenges and bounce back from setbacks.”

4. Self-compassion:

  • “I will treat myself with kindness and understanding.”
  • “I will forgive myself for mistakes and imperfections.”
  • “I will honor my needs and prioritize self-care.”
  • “I will accept myself as I am while still striving to grow and improve.”
  • “I will speak to myself with gentle words and positive affirmations.”

5. Purpose and Meaning:

  • “I will identify my values and live a life that aligns with them.”
  • “I will pursue goals that are meaningful and fulfilling to me.”
  • “I will contribute to something larger than myself and make a positive impact on the world.”
  • “I will find joy and purpose in everyday experiences.”
  • “I will live my life authentically and with integrity.”

Relevant quote: “Change your thoughts and change your world.” – Norman Vincent Peale


There’s probably no better way to test your commitments than in relationship with your health and fitness. Many of the activities that aid our health (physical or mental) are, at the end of the day, contingent on your personal commitment.

Here are some personal commitments that everyone should be making or considering:

Prioritize Movement Everyday:

  • Commit to at least 30 minutes of moderate-intensity exercise most days of the week. This could be anything from brisk walking, swimming, cycling, dancing, or yoga. Find activities you enjoy and that fit your lifestyle.
  • Incorporate movement throughout the day. Take the stairs instead of the elevator, park further away from your destination, do some stretches or squats while watching TV, or take a quick walk during your lunch break.
  • Focus on consistency over intensity. It’s better to do something active most days of the week than to go all-out in the gym for a few hours and then do nothing for the rest of the week.

Make Sustainable Nutrition Choices:

  • Focus on whole, unprocessed foods. Eat plenty of fruits, vegetables, whole grains, and lean protein. Limit your intake of processed foods, sugary drinks, and unhealthy fats.
  • Cook more meals at home. This gives you more control over the ingredients and portion sizes of your food.
  • Make small, gradual changes. Don’t try to overhaul your entire diet overnight. Start by making one or two healthy changes each week, such as adding a serving of vegetables to your lunch or swapping out sugary drinks for water.

Prioritize Quality Sleep:

  • Aim for 7-8 hours of sleep each night. This is essential for your physical and mental health.
  • Develop a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends.
  • Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
  • Make sure your bedroom is dark, quiet, and cool. This will help you fall asleep and stay asleep.

Relevant quote: “It’s the little details that make big things happen.” – John Wooden


Jim Elliott reminds us of his personal commitment to the Great Commission (i.e., go out and spread the Gospel to all the nations), but he is unfortunately, one of many individuals who remained faithful and committed all the way to death.

Whilst we are not called to martyrdom, we are called to faithfulness to the end. Today we remember some of the committed men and women from times past:

1. Stephen: Considered the first Christian martyr, Stephen was a deacon known for his powerful preaching and miraculous deeds. Falsely accused of blasphemy, he was stoned to death around 33-36 AD, delivering a final prayer for his persecutors: “Lord, do not hold this sin against them!” (Acts 7:60).

2. Perpetua and Felicity: Two young women from Roman Carthage, executed in 203 AD for refusing to renounce their Christian faith. Perpetua, a mother of a newborn, and Felicity, a pregnant slave, defied societal expectations and embraced martyrdom together, leaving behind vivid accounts of their experiences.

3. Polycarp: Bishop of Smyrna in Asia Minor, Polycarp refused to worship Roman gods and emperor, defying threats and public pressure. He was burned at the stake in 155-156 AD, his calm courage inspiring Christian communities throughout the Roman Empire.

4. Dietrich Bonhoeffer: A German theologian and anti-Nazi activist, Bonhoeffer participated in the resistance movement against Hitler’s regime. Imprisoned for his activities, he was executed in 1945 shortly before the end of World War II. Bonhoeffer’s writings and theological insights continue to influence conversations on ethics, resistance, and social justice.

5. Oscar Romero: Archbishop of San Salvador during the country’s brutal civil war, Romero became a vocal advocate for the poor and oppressed. He was assassinated in 1980 while celebrating Mass, his death symbolizing the plight of countless victims of violence and injustice in Latin America.

Relevant quote: “We are confident, I say, and willing rather to be absent from the body and to be present with the Lord.” – 2 Corinthians 5:8

Thank you for reading, I hope you the material and I pray you will be blessed on your personal journey!

Please note on Sunday morning (US-ET) I send an email with the “Weekly Recap”, which includes the blogs which range from 1500 words to 3000 words, more meaty but really good material, along with a copy of the weekly Newsletter.

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Edgar S. Martinez

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