Get Strong Series Lunge & Rotation: Day 6


2 Peter 3:9 ESV 

The Lord is not slow to fulfill His promise as some count slowness but is patient toward you, not wishing that any should perish but that all should reach repentance.

It takes TIIMMMEEEE for seeds to grow. Planting the seed and harvesting the fruit is the best part of gardening. The days in between is the real work. Watering, weeding, tending; daily awaiting for your work to produce. 

”You don’t plant the seed and eat the fruit all on the same day.” In any area of your life… Growth doesn’t happen overnight. Remember to be patient & trust the process. Be intentional daily. Compounded over time, you shall reap a rewarding harvest of abundance and greater success. I’m sorry it takes time, consistency, and hard work. A little prayer to get you through and then with a little faith. God can give you all that you’ve asked and more… some things are worth the wait. 

There are so many stories in the Bible about waiting.  David waited for 15 years to be king.  Moses unknowingly waited 40 years for the opportunity to free His people, and then Moses and the Israelites waited 40 years to reach the promised land.  Joseph waited 13 years in slavery.

Psalm 27:14 “Wait on the Lord; be strong and take heart and wait FOR the Lord.”

When God shows up, He always far exceeds what we are waiting for.  It never turns out exactly how we thought it would go.  Think of an instance in your life you waited on God, and He not only showed up but showed off His sovereign power. If we know that the Lord will do exceedingly abundantly above all that we ask or think, according to the power that works in us (not ours or anyone in this world). Why don’t we give Him the glory ahead of time? Why do we wait with a foreboding spirit, anticipating the worse? Instead of expecting the best from Christ Jesus?

We wait well for the blessing, and we don’t give in to our disbelief.  Our only precedence is man? But our God is bigger, greater, and will always fulfill his promises.

Now I am about to go the way of all the earth. You know with all your heart and soul that not one of all the good promises the Lord your God gave you has failed. Every promise has been fulfilled; not one has failed. Joshua 23:14

Wait well, and lean into the Lord as you prepare for the harvest He will give you for your faithfulness and obedience.


God is worth the wait

My prayer for today:

Father God,

Lord, help us to wait well.  Father, remove all disbelief. Keep us fixed on who you are and what you have promised, Lord.  I pray you to come quick with the deliverance, but if it’s not of your will, Lord, keep me until the time has come. Prepare me in your Love.  Help me to learn the lessons and to give you glory through the process. Lord, I praise you for the things I am waiting for in the future.  Help me to remain in you until then. I ask this in Jesus’ name, who has given me access to you, Father. In His name, Amen.

Let’s Reflect:

  1. Are the seeds you are planting willing to nurture until they grow?
  2. Are you looking for “miracle grow,” or are you invested in the process? Do you trust it?
  3. Where are you looking for God to produce?

Why should you lunge and rotate?

Our body moves in three planes of motion: sagittal, which is if we’re walking or marching; frontal is when you move side to side like a jumping jack; there’s transverse, which is rotating or twisting. A relatable example for moms or caregivers is when you hand your child something in the back seat from the driver’s seat. Is that a motion you can do with ease or grimace? We rotate to turnaround and give it to them before the light turns green.

Why should we twist and rotate?

As we age, we don’t work in all planes of motion in our everyday lives. “If you don’t use it, you lose it.”  We start to lose range of motion in planes of motion. It is important to train in all these planes of motion as we age. We often live our life mainly in the sagittal plane of motion. We stop moving side to side and rotating. There are two types of rotation. There’s internal rotation and external rotation. Rotation can be done throughout our body. Our trunk, neck, and limbs all rotate.  Rotating helps with chest flies, throwing balls; throwing a physics Frisbee; golfing, or swinging all require rotation. The transverse plane of motion should be trained. If you want a well-balanced, functional training program, make sure that you have rotation in your training program.

Why should you lunge?

Lunges are a great exercise to train your balance and strength. They challenge almost every muscle in the lower body—your hips, glutes, quads, hamstrings, and calves. Lunges strengthen your lower body, help you to build core strength, and are an exaggerated form of walking.   When you execute a lunge, it requires mental and physical effort to maintain balance and control. but there are many reasons you should include lunges in your training. Some specific benefits of lunges are they help you:

  • increase your core stability. 
  • improves your balance
  • strengthens every muscle in the lower body
  • increases your Hip flexibility
  • Improves spinal health.

How to train lunges?

HIIT & FLOW is a great way to build strength, endurance core, and stability; you work on all the foundations of strength training; Planks, Push, Pull, Squat, Glutes, Lunge & Rotation, and Recovery. This High-Intensity Interval training fused with yoga is a great way to challenge and build strength. Adding HIIT & FLOW to my weekly training has helped my core and overall strength.  I have workouts 10, 20, 30, and 45 Minutes long on the FaithFueled Life App.

Types of lunges

Lunges come any many forms, like most exercises. Here are different types of lunges to add to your routine:

For this workout, you need gliders, or you can use body weight.  You can grab your gliders at (Affiliate link). Join the FaithFueled Life App for Unlimited Access to HIIT & FLOW Workouts!

Workout of the Day


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