Improve your Warm-Up

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Updated: April 16, 2023

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Most people skip the warm-up when they work out. After all, you only have so much time to exercise—“Let’s just get on with it already! I’m in a hurry!”

But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and dangerous results, such as muscle strain, injury, and pain.

Oh yeah, and a proper warm-up will IMPROVE your workout performance! I’ve written about the importance of the warm-up and cooldown.  This post gives you more in-depth reasoning to stay for the warm-up. Check it out here

The Warm-up: Basics

A warm-up is a short workout at the beginning of your exercise session. It is generally low intensity and prepares your body for the upcoming exertion.

The purpose of a traditional warm-up is to increase your heart rate slightly. This increases the blood flow in your muscles and raises your core body temperature. Muscles and other connective tissues have less stretch when they are cold. A warm-up session warms and relaxes them, making them more supple and ready to work. 

You will be more susceptible to sprained muscles, cramps, and injury without a warm-up. Ultimately, these effects could keep you from exercising for an extended period as you recover, which is not conducive to your desired healthy lifestyle.

It takes about three minutes for your body to recognize the need for more blood flow to your muscles, so the ideal warm-up time is between five and ten minutes.

There is no set prescription for what your warm-up should consist of. You can choose a set of preparatory exercises (such as squats, lunges, toe touches, etc.) or do a light-intensity version of your upcoming workout (a brisk walk to prepare for a run, for example, or lifting light weights before increasing the load).

The Warm-up: Advanced Strategy

Now with all that being said about a “basic” warm-up, let me share with you how I prepare myself, as well as one-to-one clients and workouts in the FaithFueled Life App.

For long-term health and fitness combined with your weight loss training efforts, it’s imperative to understand that a proper warm-up is about more than just “warming up the body.” It’s about preparing the body for an all-out training assault to boost your metabolism.

Therefore, we look at the warm-up as a Preparation Phase for the workout. Through research and practical experience, we’ve determined that the best results are typically seen when an exercise prep routine incorporates three key components:

  1. Tissue Status
  2. Corrective Exercise
  3. Mobility & Activation

Tissue Status

The results of chronic joint pain or overuse injury are impacted by tightness and restrictions in the muscles above and below the joint in question. In other words, it’s not about PAIN SITE… it’s about PAIN SOURCE!

Restrictions in the tissue of your calves and front/inner/outer thighs often cause knee pain. Conditions in your glutes and hamstrings often cause back pain. Shoulder pain is often caused by restrictions in your thoracic spine (T-Spine), chest, and lats.

Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all. Over time, we develop scar tissue, adhesions, trigger points, and knots in muscles caused by extended periods of high-intensity training, overuse, and extended periods of sitting.

The best way to address this is to self-massage sore, tight, and restricted body muscle groups to regenerate tissue pre- and post-workout to promote injury reduction and allow for a smoother, more productive workout. In addition, self-massage before stretching allows for a better, more complete stretch by smoothing out the knots. It would help if you always preceded flexibility work with tissue quality for best results. Massage is one of those counter-intuitive things whereby you are actively searching for pain. It’s the only time ever to do so regarding proper training.

The best analogy I can give you is this:

If it hurts that much when you put pressure on your muscles, imagine how bad your joints must feel!

Corrective Exercise

We all have unique “issues” with our body mechanics and functional movement capabilities. For some, it’s a lack of flexibility; for others, there may be a balance or mobility issue. Perhaps there’s an asymmetry – one side is significantly “stronger” than the other, leading to muscular imbalances, postural distortions, and overcompensation injuries. You can discover your corrective needs through a movement screen like the Functional Movement Screen (FMS).

The FMS is a ranking and grading system that captures movement patterns essential to normal function. Through assessment and screening, the FMS classifies the limitations and asymmetries in clients. This limitation will reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS assessment creates an FMS Score to address the problem and track progression. The score helps build a movement plan to mechanically restore the functional movement pattern. 

 Professionals use this information to help their clients achieve their goals. To identify those exercises that will be most effective in restoring proper movement and building strength in each individual.

 So, in a nutshell, the FMS is designed to 

  • Identify functional limitations and asymmetries which to help reduce injury risk.
  • Help fitness professionals create a movement plant to help restore functional movement and build stability, mobility, and strength in their clients.

It’s about so much more than jumping jacks and squats. A movement plan that helps you move better as a warm-up. 

Mobility & Activation

More than just a typical warm-up is movement prep, which includes mobility and activation exercises you can circuit through to prepare your body for the movement of the workout.

Mobility is the ability of a joint to reach the full range of motion. Though mobility relies on flexibility, strength, stability, and neuromuscular control, exercise must address proper movement. Activation is often paired with mobility because many mobility exercises activate the key, often dormant, pillar stabilizers in your hips, core, and shoulders.

More Than Just a Warm-up

So, as you can see, a warm-up is much more than just a warm-up when you’re training smarter for long-term health, fitness, and goals to honor your temple.

Think twice before you skip the “warm-up” in your next workout…in the FaithFueled Life App workout! I walk you through a home or gym warm-up to get you off to a great start!

Wouldn’t it be great to be taught the how and the why of exercise by a fitness professional who wants to see you thrive?

Join us on the FaithFueled Life app?

If you would like to set-up a goal consult for 1 to 1 Coaching.  Fill out the application and book a 30-minute Goal Consult call and assessment. 

 

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Want to get healthy? Take a nap.

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Posted: February 4, 2023

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Want to get Healthy?  Take a Nap! 

Naps are important! How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”?  Probably not very often.  Feeling sluggish seems to be the new normal.  In fact, according to the National Sleep Foundation, it is the new normal:  most Americans are sleep-deprived.  But not getting enough sleep may be causing more trouble for you than just that pesky drowsy feeling:  it could be seriously harming your health.

Why aren’t we sleeping? 

Centuries ago, it was common for people to sleep 8 to 9 hours each day.  But now, only about 25% of Americans get 8 or more sleep.  The reasons we are not sleeping are many.  We live in a 24/7 society—practically anything we want to do is available around the clock, from fitness centers to pharmacies to department stores.

We are working long hours, transporting our kids to activities, trying to make time for friends, and, fitness, and entertainment.  When the heat is on, the first thing to go is usually sleep.  And it’s usually not even a conscious decision to skimp on sleep-we get in bed a little later most nights because we are so pressed and pushed.

But even when we get into bed, we aren’t guaranteed sleep.  The National Sleep Foundation reports that 60% of Americans have sleep problems.  That means more than half of us to struggle to sleep.  And it is taking its toll. It will through off your morning routine and begin your day stressful among other things. Check out my post on “Morning routine to reduce your stress”

Dangers of sleep deprivation 

“The foundations of good health are good diet, good exercise, and good sleep, but two out of three doesn’t get you there,”1  — Dr. Anne Calhoun, neurology professor, University of North Carolina.

Eating healthily and getting plenty of exercise is not enough to compensate for the danger that sleep deprivation poses to your health.  Adults need around 8 hours of sleep each night, although some studies indicate that as little as seven and one-half hours can be sufficient.  Getting less than that can have serious consequences:

  • Risk of Cardiovascular Disease:  If you get less than 6 hours of sleep each night and have disturbed sleep, you have a 48% greater risk of developing or dying from heart disease and a 15% greater risk of developing or dying from a stroke.2  Lack of sleep can cause high blood pressure, blocked arteries, stroke, kidney disease, and dementia.
  • Obesity: Sleep shortage is directly linked to obesity.  When you don’t get enough sleep, two powerful hormones that control hunger are disrupted.  The result is that you feel hungrier and have fewer sensations of feeling “full.”   But without enough sleep, you will also feel more stressed, which encourages the production of the hormone cortisol in your body.  This hormone causes you to crave high-carbohydrate foods such as potato chips and brownies and then deposits those carbs as fat around your belly—the most dangerous place to store fat. Pre-diabetes is also a risk for those who don’t get enough sleep. Check out my post on “How to manage prediabetes naturally.”  Trying to get by on less than 6 hours of sleep per night can cause impaired glucose tolerance.
  • Compromised immune system:  Why can two people be exposed to the same germs, but only one of them gets sick?  The reason is the immune system.  You can ward off many illnesses if your immune system is functioning well.  But if something happens to compromise your immune response, you will be vulnerable to infections, bacteria, viruses, and even some autoimmune diseases such as arthritis and asthma.  Your immune system becomes stressed and compromised when you do not get enough sleep.  You have a decrease in white blood cells, and those that remain are less active.  The result is that you will get sick more often.
  • Impaired exercise performance:  As if the threat of heart disease, obesity, and immune suppression weren’t enough, lack of sleep can negatively impact your fitness efforts.  It’s not uncommon for people to struggle to maintain their average workout intensity when they are sleep deprived.  You won’t have the energy to push through.  Also, your muscles repair and rebuild while you sleep:  if you don’t allow your body this recovery time, you will be at a significant disadvantage during your next workout.

Adding rest has many benefits, and it comes in many forms:

If you are anticipating a stress-filled week, you know; the fast-paced, get-it-done-now, never-take-a-break, harder-faster-longer; more is better, not better is better mindset. Then, you are working your way toward a future problem. Stress causes havoc with your hormones and can lead to metabolic issues and damage.

As you plan for your week, take time to rest:

Some Rest-Based Living Recommendations

  • Connect with people you love, whether it’s laughter, companionship, or even sex.
  • Take hot baths or long showers. Water therapy can help reduce stress.
  • Relaxation- get enough sleep, sacrifice that shows you can record and watch tomorrow. Or put the phone down at a curfew and get some rest. Your body will thank you in so many ways.
  • Also, massages are my favorite way to relax.
  • Biblical mediation also has been so helpful to my peace of mind lately. You can find breath prayers and guided Biblical Meditations in the FaithFueled Life App.
  • Movement-walk, stretch, or breathing exercises. I have 10-35 minute recovery exercises and breath prayers in the FaithFueledLife App. All movement does not require high intensity and is good for your body. Just add moments of renewal of your Spirit, rest, and recovery to your schedule this week! Show some love if you’re into resting 😉

Make time for sleep 

The truth is, if you don’t make time now for adequate sleep, you will likely be forced in the future to make time for illness.  It may take significant effort to arrange your schedule and priorities to carve out time for more sleep, but the payoff will be increased health, energy and productivity!

Ready for a nap?

Live your blessed life,


De Bolton, Your FaithFueled™ Mom
Sources:

1http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html

2http://www.guardian.co.uk/lifeandstyle/2011/feb/09/dangers-sleep-deprivation

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Meal Prep with Mason Jars

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Updated: March 15, 2023

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I am a #NOWWellness Influencer. I have included an affiliate link in this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Meal prepping with mason jars helps save time, money, and food waste.

It seems like a daunting task, but meal prepping for one person can be intimidating, but for an entire family of six can be overwhelming.  Not only did I decide to meal prep for my whole family, but I wanted to do it sustainably.

Sustainable Meal Prep

I’ve always tried to live sustainably, but for our family, we have had to ease into the process. From changing our skincare, household cleaners, and now I am trying to be a “Less Waste” family, which I don’t think that’s a term but my goal is to be a “Zero Waste” family.  I probably should run this by my family, but like most things, my influence will help guide my family to different choices. 

Mason Jar Meal Prep helps to reduce waste.

Reducing our plastic and waste is much more challenging than I expected. Just when I think I am doing good, I see a bright plastic container, and I purchase it.  But for the most part, our kitchen is glass and stainless steel. I  try to buy pollution-free plastic and BPA free plastic, but sometimes I shop on impulse and realize my mistake afterward.  So, I would not say I am a Zero Waste Blogger, but I aspire to be, and meal prepping without plastic is one way I feel I can make an impact.  

Meal prepping with Mason Jars Investment

Mason Jars seemed like an inexpensive, simple way to meal prep for a family of six.  The initial prep took some thought, but very quickly, I think I have created a straightforward system to have meals prepared for everyone.  I figured even if my crazy idea isn’t sustainable my investment in Mason Jars will be they are great for storage, we use them as drinking glasses and last until you break. Whether I continue this meal prep, which so far I have or not, the investment wouldn’t go to waste. 

Meal prepping with mason jars has many benefits:

    1. Sustainable
      Using glass containers unless we break will have for years to come.  There is nothing to throw away.
    2. Less Food Waste
      With pre-portioned food that is custom to each family member, we are throwing away very little food these days—getting the most out of our groceries.
    3.  Make better food choices.
      We live by convenience.  The more natural something is better and once you figure out your system. Meal prepping with mason jars becomes super easy, almost methodical. It also has excellent fresh options available on hand, which makes it easy for my family.  Most of my family members loved the meal prep with mason jars, except for one.  They loved the convenience and appreciated having the option to customize their meals while having healthy food choices. Most of our food choices were because we weren’t getting the nutrients we needed, so we ate mindlessly.  When you have healthy choices at your convenience, its easier to make a better decision. It also creates ownership of how your family members nourish their bodies.  They get options to choose from, but they are all excellent options. It’s quite empowering for my six years old to make her lunch. I share several meals Mimi “made by herself,” she felt like a big girl and gave this mom so reprieve from meal assembling which has been a part-time job since the pandemic. I swear these kids eat all day. Now they have jars to grab and go.
    4. Budget-friendly
      There is an initial investment of Mason jars, but Mason Jars are inexpensive storage compared to plastic disposable.  Once you purchase your jars, you pretty much have them for life.  Your grocery budget will also decrease, which may allow you to buy more organic options over conventional.

Meal Prepping with mason jars can help maximize your budget.

Some ways I suggest to make the most of your food budget:

  • I recommend buying in bulk in both protein and produce.
  • Consider frozen organic vegetables over fresh. I always recommend fresh vegetables, but sometimes frozen are more affordable.  For your salad jars, FRESH IS BEST; nothing is worse than a soggy salad.  I also sometimes buy fresh produce and freeze it myself, which is another idea. Meal Prep in Mason jars will save you time and money and afford you to have organic options for your family.

Ways to successfully Meal Prep with Mason Jars

  1. Start small.
    I started prepping for three days. I made three options for every meal; breakfast, lunch, and dinner. I also have some suggestions on: How to eat healthy without cooking
  2. Make food your family will always eat and keep it simple.
    I gave my family three options for meal jars: Rice & Broccoli, Pasta & Mixed Vegetable, Salad Jars.  I substituted my pasta and mixed vegetables for cauliflower rice and mixed vegetables. Gluten-free pasta doesn’t hold up as nice the second day, so I was concerned and made the switch.
  3. Make all your food first.
    The initial meal prep took me three hours because I had to make all the protein, chop all the vegetables, make the rice, and pasta.  I made enough for an entire week but only prepped for three days because that is all the space I had for our jars. My second meal prep of the week took forty-five minutes. All I had to do was measure and pour down the line each item like an assembly line. I felt like a rockstar!
  4. Better convenient food options.
    I think our problem is that we want food quickly. Prepping, planning and preparing is too much work, so we go out to eat, the order in, pop it in the microwave.  The three-hour time investment has saved me so much time throughout my week.
    Some days I make dinner, but on the days when I don’t want to, there is no guilt.  I have perfect portioned meals ready for my family to eat at will.  We only sit together for one meal throughout the day is “free for all.” Meal prepping with mason jars has made better food options available to my children.

Meal Prep with Mason Jars Menu and Recipes

I tried to keep my menu simple but with variety.

Breakfast

No Sugar Protein Mug Cakes: Chocolate Chip, Blueberry, and Strawberry 

Super Simple to make these mug cakes.

 

Lunch or Dinner

Salad Jars

Base:

  • Kale, Spinach, Lettuce Mix or Spring Mix or Romaine
  • Shredded Carrots
  • Cucumbers (in Jar Divider)
  • Sliced Rainbow Peppers

Salad Toppings Ideas:

  • Roasted Sunflower Seeds
  • Sliced Roasted Almonds
  • Cranberries & Glazed Pecans
  • Tortilla Strips
  • Dates, Apples and Pecan Blend
  • Bacon Bites

Sauces Ideas:

  • Tomato Sauce
  • Chimichurri
  • Pesto
  • Teriyaki
  • Orange Ginger Sauce
  • Garlic Parmesan
  • Cilantro Lime

Others considerations for Meal Prepping with Mason Jars

  1. Sterilize and Sanitize-  If you have a dishwasher that gets hot enough to sterilize, that is probably the easiest way. If not, making sure after you clean your jars that you boil and sanitize them is essential to avoid growing bacteria in your Mason Jar Prep Jars.
  2. Airtight- Make sure that you properly seal the jars by removing as much air as possible. This helps keep the food fresh.
  3. Refrigerator space- This was my problem because we have a small standard refrigerator. Make sure you have enough room for all the jars you prepare.

 

Meal Prepping with Mason Jars is a lifestyle change.

The Mason Jar Meal Prep has been great for my family to get on track. Make better decisions and give me comfort in knowing they are conveniently eating healthy without the additives of processed food.  

Our pallet has changed as well, and eating out does not have the same appeal as it once did.  This little experiment seems to be an excellent solution for my family.  I will continue the Meal prep with mason jars four days a week.  That way, we can fit them all. I plan on making family meals, but if I am too tired, my family can have a nourishing meal ready for them. It’s a great solution. 

Have you ever tried to meal prep with mason jars before? Or meal prep for the family?

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Weight Loss Reality

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Updated: January 2, 2024

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A Quick Solution to Lose Weight

It’s a simple enough question, but with all the fads, trends, and theories it begins to get complicated. If you’re not like me and decided to go and pursue a degree in Fitness and Exercise Science the science aspect of it doesn’t matter to you. You’re looking for an answer to your question, “How do I lose weight?” and you’re are looking for fast, noticeable results, right? Then you should stop reading here because unfortunately unless you’re trying to lose 5 lbs, then you may need to have a little more patience.  I find when you break down the science it comes to three things:

  1. Mentally be ready to change.
  2. Eat Right
  3. Exercise Often and Consistently

The Real Solution to Lose Weight

I also know that it takes longer than 21 days to create a lifestyle change, so I do suggest considering an approach where you’re ready to go through this till the end. Prayerfully, by the “end” of your journey, they will say that she lived a long active, healthy lifestyle.  If you’re looking to go hard for just a few months why waste the effort and energy.  Even when you reach your goal why would you go back to your old habits and lifestyle?  Instead of looking for quick, fast results what if you wanted to do something that you never thought you could do but secretly wanted to do. Like Ballroom dancing. What if you discover that when you take Ballroom classes, you have more energy, less brain fog, better temperament, you have a sense of accomplishment and a new passion for something you thought you never could do.

That’s how you do it! You don’t put your energy and efforts into something that you don’t like to do. Fitness does not only mean treadmills, weights, and sweaty gyms. Fitness can come in the form of so many things, things that you may love. There is also a quote that I saw recently that sticks out in my head anytime I contemplate trying something’s different:

Be better than yesterday’s you

Start from where you are and just build on that day to day. You may not be able to do it today, but if you keep at it with no time limit, I guarantee you will. We have got to stop living in this microwave everything needs to happen fast and at this moment. It’s not worth it then. A homecooked takes the time to prepare, but it tastes better, is better for you, and that’s the same with gradual weight loss. If you are going to put a time limit on it, I will give it one-quarter, three months, 12 weeks, or 90 days. However, you want to look at it. If you are not feeling and seeing results after four months, quit. There are some stipulations on quitting to stop you have to had:

  • given in 100% commitment
  • Stuck with the plan with grace-meaning you did mess up and skip out but you made better decisions more than you didn’t
  • Ate right.
  • What if, in four months you do see results? When you look back, it’s going to have been a journey.

Weight Loss is in Phases

The First three weeks you started your journey this is the Puppy Love phase: you were EXCITED! Excited to eat differently and do physical activity and beginning to see some results from your effort.

Then you progress to the Dating Love Phase: It’s still new and exciting but not as much as that initial can’t wait to be with you feeling. You’ve been doing this consistent routine for about 4-6 weeks, and although yes, you did see results, it’s been 4-6 weeks when I’m going to start seeing some real muscle definition.

You’ve progressed to the “I love you, BUT you can get on my nerves” phase: it’s been 6-8 weeks you may have started to see a plateau in change. It’s been quite a commitment at this point, and you’re not just dating anymore. It’s gotten real and may not be as appealing as it once was. This is usually when the gyms start seeing a decline and people start losing focus and start gaining grace. You’re either committed to this relationship at this point, or you are looking to find another soul mate.

The next phase is “You mean a lot more to me than others” This stage you love for it is greater than the flaws, but you’re slacking. You’ve gotten comfortable, and you may let a slice of pizza pass your lips once or twice, or you may just skip your workout today, but you will be back on schedule tomorrow. You may be frustrated; you may be comfortable. Don’t get comfortable you’ve committed yourself to 8-10 weeks at this point, and you may need to try something new or switch up your workout schedule. Try a few new recipes or a new veggie each week. This is where you’re defined Why needs to be your mantra and prayer your guide. This is the day that you need to stay focused the most keep making steps towards a better you and leaning on Christ for your strength. Making it through the end of this will lead you to some of the rewards you imagined when contemplating taking this journey.

If you pushed passed the mundane, overcome the doubt you will bring yourself to the Engagement Phase. Yep, remember when you first go engaged it was different from the Puppy Love phase as you have known this man for a while now (not 10-12 weeks) but you have a passion again because you definitely see results. You have adopted better nutrition, more activity which has improved your energy and sleep. All those things that you had envisioned when you started this journey are coming to pass. You’re starting to see that you will be able to reach your goal if you maintain this new healthy lifestyle.

The Honey Moon Phase, this is the fun part of the journey because thus far it has been prayers, sweat, and tears but you have arrived at the 12-13 week mark, and you have never felt better. You’re more willing to try new things both with nutrition and physical activity. Other people have noticed too, and that is a boost to your self-esteem also. You’re more confident, and you’re operating at a better capacity than you ever had before.

That just leaves the Marriage phase which is the rest of your life. The short easy answer of being mentally ready for change, eat right and exercise often and consistently has been proven and hopefully sunk in and you continue to not only live a healthier life but show others how to do the same.

What steps do you take to live a healthier lifestyle?

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7 Ways to Get Started Working Out

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Updated: January 2, 2024

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Phew! What a journey I am on, something that I never thought I would be able to do but having a sliver of a vision and trusting in God has led me to a beautiful place where I get to inspire others to get up and do something. I remember wanting to lose weight, work out, be a runner, anything to get active but having some interpretation and not knowing where to begin.  I also HATED exercising, so it took a while for me to find my groove, but once I did, I was so grateful for the abilities God had given me.

Not everyone is like me and wants to run it out to the gym.  When I first started, I loathed the idea of going to the gym, and now it’s where I have come to find peace and need to get away in my day. I didn’t wake up one day, become a gym rat, or want to exercise. It took over two years of intentional, consistent effort and is now a part of my daily routine. I remember getting started, so I have seven suggestions for making a “Working Out” part of your daily routine.

1. Walk and Worship

When in doubt, walk it out. My favorite thing to do is walk and worship. Whether I have a great playlist, amazing sermon, bible study, or just to walk in nature. Spending time strolling (not power walking) and being filled with teh Holy Spirit has produced some Hallelujah moments and great revelations.  Try to carve 30 minutes out of your day and enjoy the difference.

2. Change your beliefs

This is one of the hardest things to overcome, but once you change what you believe, you will go in a different direction. There are two questions that I ask my clients that really help them change the direction of their transformation.
“What do you believe your life would look like if you met your goal; walk me through it.”

I have them share with me what they would see, taste, touch, and feel if they met their goal.

“When you reach your goal, what will you do next?”

Our beliefs are the operating system in which our body acts. If you don’t believe you can do anything, you won’t. If you don’t see the direction you’re going, you won’t move in that direction. Asking clients to put themselves in a mental space where they already achieve is a catalyst to guide them in the direction they want to live their life.

The second question validates the new belief because it is the next step.  Beliefs are hard to change.  Its more than just ask a question and you’re set on course. You have to consistently reiterate the new belief.  Often times you have been believing the same thing for years.  Like the demon-possessed boy in Mark.  In Mark 9:21

Jesus asked the boy’s father, “How long has he been like this?”“From childhood,” he answered. 22 “It has often thrown him into fire or water to kill him. But if you can do anything, take pity on us and help us.” Mark 9:21-22

We have some beliefs that we have held on to childhood. We thought “I can’t…” and we haven’t be able to so why would this be different.  Because before we were living by lies but with Scripture, you learn God’s truth, and by continuing to remind yourself of your new belief and then validating it with God’s Word you will change what you believe.

23 “‘If you can’?” said Jesus. “Everything is possible for one who believes.” 24 Immediately the boy’s father exclaimed, “I do believe; help me overcome my unbelief!” Mark 9:23-24

What if this time, because you’re not doing it as the world would be, you’re doing it differently? Coming to God continually, frequently, putting the Lord in the quiet, empty places instead of filling them with things that don’t serve you. Moving your body out of reverence because the Lord gave you air to breathe and limbs to move, and you get the honor of getting in your body and challenging it to do hard things.

 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:2

3. Workout at home

That’s how I started doing different things at home. Creating a routine daily to sweat for 30 minutes, I would get up early, do my devotions, and then work out. Two years later, it is still a habit.  Doing workouts at home is great because it is non-intimidating and convenient. It also leaves you no excuse.FaithFueled life App has workouts you can do in 10,20,30 and 45 minutes from home or gym.

4. Join an Online Fitness Community

If you don’t have a support group physically, the Internet can be a blessing to help you stay accountable.  Do your research when you choose a program! Some great programs can give you a home or gym workout plan and accountability.  FaithFueled Life members have seen lots of success through the fellowship and accountability of my online group training program.

The Lord made us live in a community.  We know because God, Jesus, and the Holy Spirit live in a community, a trinity.  We are reminded in God’s Word that we are stronger together than on our own. When it comes to change it makes it easier to do it with other people, but you have to show up for yourself first. A plan and community will help you create a discipline for moving and nourishing your body.

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken. Ecclesiastes 4:9-12

5. Find a fun Group Fitness Class or Digital Studio

Group fitness is the best. You are working in a community of people trying to be their best selves.  Another benefit is variety, there are so many types of group fitness:
Barre
HIIT
Cardio
Strength
Choreography
Dancing
Water Aerobics
Core
Pilates
Spin
HIIT & FLOW
Yoga

And the list can go on.  By trying a variety of movements, you can find what works for you.  Group fitness looks different now because we have Virtual options and fitness mobile apps that make it possible for everything to access a fitness instructor. I teach Bible & Bootcamps Saturday mornings. I want everyone to have access to fitness. My programs and app have a fee, but Bible and Bootcamps LIVE Saturdays at 9:00a ET is always FREE.  Join me LIVE on Saturday or join the FaithFueled Life app for On-Demand Fitness Workouts.

 

 

6. Try something that scares you

This year I have been doing things that I wouldn’t have done a few years ago because of anxiety. Even though I was blocking myself, it didn’t stop me from curious about many things.  This year I have decided to try those things and stop thinking about them, so when opportunities presented themselves, I tried something new.  I have learned that trying something new may unlock a passion that leads you to want to do it regularly, and not only would you have started a workout, but you may also enjoy and look forward to doing cool concepts. Fear and faith cannot occupy the same space.

Just because lifting weights is what other people do doesn’t mean that you might have better results and enjoy what you are doing by swimming, fencing, double dutch, or pilates. There are many possibilities and ways to “work out” and exercise; it’s not a size fits. You deserve to live a healthy life, which looks different for everyone. Just as we are “uniquely and wonderfully made,” so is how our temples are honored.

7. Pray

Pray for direction, pray for self-discipline, pray to crave the things that are good for your body. Pray for a desire to treat your temple the way it deserves to be treated.  In FaithFueled Life, we lead you through 7 weeks of daily devotions and prayer to change your mindset and hear from “I HAVE to workout to I GET to workout;” In doing so, you are honoring your temple.

The mind is powerful, and making adults do what they don’t want is hard. That is the hardest part of your mental mindset, but when your mental, spiritual and physical are working together, you can fully honor God and bring Him glory! That is where instruction, guidance, and education help. What makes my program different is I bring God’s Word.

The Lord uses physical things to teach us spiritual principles.  We can walk closer to bearing His image by going to His word in everything we do.  That is where Bible and Bootcamps were born.  I seek truth through God’s Word on how to care for my temple more. The more I grew closer to God and found freedom from idolizing fitness and obsessing or neglecting food.

Whether you start today or in August like I did when I began my journey, I want to invite you to bring God into your attempt, let Him meet you where you are, and take you where He knows you can go.

 “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.” Romans 12:1

Is getting started with a workout program a struggle? What makes it hard?

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