Get Strong Series Rest: Day 7

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Updated: December 25, 2022

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Devotion

Titus 3:5 

He saved us, not because of works are done by us in righteousness, but according to his own mercy, by the washing of regeneration and renewal of the Holy Spirit. Sometimes we feel we must do something to earn God’s favor or the other perspective. We don’t have to take any action will wait on God. But we live as active participants in our story, and God is the director. 

On our own, there is nothing we can do. Salvation is a gift but in collaboration with God. Walking alongside Him in anything we do is a new way to live. Stop striving to achieve on your own and take your request to God.

Meditation:

Lord, only you renew my Spirit

Let’s reflect:

  1. On this 7 day. Did you check off boxes, or are you continue going to the Lord to help you change?
  2. Has devoting to the Father changed your perspective?
  3. We often pick and choose the things we like and skip the challenges. Are you committed to the program, or are you picking and choosing? 
  4. Why havent you fully committed? What may happen if you do?

Prayer:

Father God,

I pray for a renewal of my Spirit. Help me to focus on honoring my temple. Not to look good but to steward the one body you gave me. Help me to do the things that are uncomfortable consistently. In Jesus’ name, Amen.

 

Recovery

Rest and recovery are gifts from God.  It gives our body a day to reset from the stressors of day-to-day life.  And God created rest.  God participated in rest and encouraged His people to rest in Him.  The world discourages rest and encourages us to go, and if we can’t, we either muster what energy we have, fake it with caffeine, or are considered failures for not keeping pace.  Rest is where growth happens, and God is the Creator is about growth.  To get strong spiritually, physically, and mentally, you must rest in Him.

Jesus even set an example of what it looks like to rest.

The apostles gathered around Jesus and reported to him all they had done and taught. Then,because so many people were coming and going that they did not even have a chance to eat, he said to them, “Come with me by yourselves to a quiet place and get some rest.” – Mark 6:30-31

Shabbat or Sabbath, is a day set aside for rest and worship. I was raised honoring the Sabbath, Friday sundown to Saturday sundown.  My family would have Bible Study, play games, and rest.  We didn’t have work, and the only labor we did was heating up whatever dinner my Mom made ahead of time.  (It usually was lasagna…lol) I no longer am a member of the Seventh Day Adventist Church, but it is second nature for me to rest on Saturdays. Rarely do I make plans on that day.  I rest. I move my body which would have been frowned upon growing up, but I feel better when I move.  Often it’s in a Bible and Bootcamps Worship and Workout; I record my On-Demand videos LIVE, and you can attend for FREE! Or catch them On-Demand at the FaithFueled Life App.

Why is recovery important?

I have found that your recovery is probably the most important part of your strength training plan.  How you recover and how often is a rhythm you must find for yourself. Daily I try to add recovery to my life, whether 10 minutes or 60 minutes.  I give myself time daily to breathe, meditate on God’s Word, foam roll, and stretch. Recovery has become so important in my wellness that I will share with you all the ways I enjoy recovery using my favorite tools and resources. Something that you can do every day is breathe, meditate, and stretch. It’s great to help with stress-coping skills, cognitive behavior, and mood enhancer.  Your body is often in a constant state of stress in your sympathetic nervous system.   Recovery encourages breathing, slowness, and intentionality in movement and allows your entire body to be put into a state of rest and digestion known as your parasympathetic nervous system.

How to Recover

There are so many ways, and exploring and adding several tools to your recovery is best. Foam Rolling, Stretching, and Breath prayers can all be done at home. I will be sharing in detail different methods for recovery. I have shared my recovery experiences, and I try to integrate all of these within each quarter of my year. Some daily, weekly, and monthly.  This is what I have currently tried and shared over the years and the tools I use:

How you recover should correlate with how you move. Recovery is light-intensity movement that helps the blood circulate and remove waste to allow the body to repair, replenish and heal.  Long-endurance runners recover differently than tennis players. Another thing about recovery is hard to prescribe because it depends on the person’s age, movement type, nutrition, and stress level.  The one thing that is unanimous is that we all need recovery.  I feel that recovery has so many options that it cant be covered in one blog post.  I will be sharing another series on the importance of recovery soon.

Get some sleep

I feel like the adage fitness is 80% Nutrition 20% exercise they don’t equate the importance of sleep.  Restful sleep for 6-8 hours will help you get stronger.  It is just as important as your nutrition.  I feel that to get strong, it’s

30% Rest

30%Nutrition

30% Mental or Behavioral and

10% Movement.

The movement part is also the least amount of your day, but it is where people often put the focus. To be strong, you need to get physical rest from getting sleep and mentally resting in the Lord, and everything else will fall into place.

Nourish Better

Eating living food is the best way to help your body recover.  Working hard and then eating food that will cause inflammation is counterproductive to your goals and honoring your temple.  Eating food that will perish easily will help you stay thrive longer.  Keep that in mind when you’re considering your meal post-workout.  Food also can be healing: Check out my post on 100 Healing Foods, and I also have some Pre and post-workout meal tips here.  Taking care of our body is intentional; when we do it out of reverence for our Lord and worship, it changes our perspective.  Your body is worth taking care of; Jesus thought so, and so should you. If you haven’t no shame. You can start right now!

More Resources

Some blog posts that I have shared on recovery are:

In the FaithFueled Life App, recovery is factored into your monthly calendar created for you each month. I offer strength training programs, workout calendars, daily devotions, meditations, prayers, and reflection. Delivered to you through the FaithFueled Life to help guide you on the journey to honor your temple.

Thank you so much for joining me these last seven days. I hope you have more information on how and why to train strength.  Please comment below anything you wish I had covered or your seven-day experience.

 

Today’s Workout

Workout of the Day

 

What should a 7 days Strength Training Program look like?

How can I train on my own to get strong?

Following a progressive workout plan for 6-8 weeks is ideal for gaining strength and seeing change. It’s often boring, but celebrating the strength gains and working on your form are motivators to be consistent in the gym.  No matter what program you follow, consistency is key. If you’re looking for someone to guide you on how to safely strength train, explore what God has to say about honoring your temple, and get stronger, join us at the FaithFueledlife community. Your first 2 weeks are FREE!

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Get Strong Series Lunge & Rotation: Day 6

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Updated: December 25, 2022

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Devotion

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.

Meditation:

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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Get Strong Series Day 5: The Importance of Squats

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Updated: December 25, 2022

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Devotion

John 16:33 ESV 

“I have said these things to you, that in me you may have peace. In the world, you will have tribulation. But take heart; I have overcome the world.”

Every day we have breathed in this world is a constant battle between what we see and what we know of God. It’s often a contradiction, and that’s what disrupts our peace. The world is full of peril, discouragement, hurt, lies, and pain. We see them played out in different areas of our lives. Although we believe, many others do not share the same beliefs as us when trying to walk in the Light. Do the “right” thing. Be holy and live for the glory. It’s going to be complicated. It’s like paddling upstream. We are going against the current, but we have a supernatural power to give us hope to see us through. 

“But take heart” is the part where faith is required to see that despite our world, there is something better for our future. Despite this moment, I am set back. God’s got it! He has already “overcome the world,” and my victory is sealed because it is in Him. 

So, you are beginning strong. The beginning is always the part where you give it. You all plant this seed when it’s easier to take in before you hit the trials and tribulations of undergoing change or transformation. It’s harder to receive when you’re in the middle, but as you prepare, “take heart” that God already gave you the victory, so lean on Him now at the beginning when it’s fresh and new. But go even more profound when things get hard, and with God, you will succeed. You will overcome!

Meditation

With God, I will overcome

Let’s Reflect:

  1. What common setbacks have thrown you off course in the past?
  2. What are ways that you can avoid these setbacks?
  3. Have you ever included God when trying to overcome these setbacks? How about this time?

My prayer for you today:

Father God, Thank you, Lord, for already being the victor. As I go through my journey Lord, let me focus on you and who you are instead of who I am not. Please help me to overcome and remain steadfast in you. In Jesus’ name, Amen.

 

@faithfueledmom

Why Squat? Because they’re functionalwe do them everyday. Thats why weshould have squats in our training tobuild up our functional strength.#trainertip #squats #moveyourbody #fypage #fyp #fitness #squats #fitover40

♬ original sound – faithfueledmom

 

Why are squats important?

We squat every day. Whether assisted or unassisted, we sit down and stand up daily. Squats are training for the movement of sitting and standing alone. When training squats in the gym, they are often loaded. Practicing your squat is essential for many reasons, but pain relief, injury prevention, and prolonged independence are why you should have squatted in your lower body training.

 

What is the specific benefit of squats?

Squats help you with injury prevention and pain relief. They specifically help strengthen and improve.

  • Leg muscles, including glutes, quadriceps, calves, and hamstrings.
  • Squats help to strengthen the muscles that surround the knee joint. Helping with keeping joints lubricated and mobile
  • correctly, training squats will help you maintain your lower back.
  • Continuously training squats will also help your lower body’s range of motion and flexibility.

How often should you train in squats?

Technically you train squats daily, whether you’re mindful of your movement or not. You can instruct your legs 2-3 times per week, including squats in your lower body training. It all is dependent on your goals. I would recommend adding a squat variation in your lower body workouts.

How do you train squats?

Squats don’t require training weight, but you can add different resistance and leg placement to squat.

Here are some variations you can find in the FaithFueled Life App and FaithFueled Life Workouts.

  1. Stand with your legs and feet parallel and shoulder width apart to perform a basic squat. Bend your knees slightly. Rock your pelvis towards your chin, lift and open your chest, and press your shoulders away from your ears. I tell my clients to picture their backs against the wall.

  1. Place your arms over your head with your elbow by your ears. If you have issues with shoulder mobility, extend your arms straight out, even with your shoulders. Root your feet into the ground and press through both feet.

  2. Engage your core and lower into a sitting position. Keep your chest upright and act as if your back is against the wall. Try to resist bending forward. Exhale as you come to a standing position. When lowering into a squat. Lower as low as you feel comfortable while maintaining a straight back. Avoid sacrificing form for speed. If you think your squats are in your hips, knees, or ankles, you may want to have a personal trainer observe and help you correct your squat.

Types of squats include but are not limited to:

 

What equipment do you need for squats?

You can use any resistance to perform a squat: dumbbells, barbells, sandbags, water tubes, resistance bands, and kettlebells.

More Info:

Check out other blog posts:

Educational Video

Workout of the Day

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Get Strong Series Day 4: Glutes

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Updated: October 20, 2022

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Devotion

Psalm 61:3 ESV 

For you have been my refuge, a strong tower against the enemy.

Why do we seek comfort in things that don’t sustain us?  

I have a confession. Many times I have sought refuge in a donut.  It was in moments of anger,  heartache, disappointment, anxiety, and hurt. My enemy comes in both physical and emotional forms. Every bite gave me no relief, and the pleasure of a Boston Cream was over within minutes, but the hurt still remained. In our hips and glutes, we often hold rejection.  We don’t even realize it sometimes that we are contracting our glutes when someone hurts us. We hold our pain not only in our hearts but also in our bodies.

We can’t find comfort in things that won’t sustain us.  When we are attacked, it’s harder to fight alone.  In this world, we encounter many enemies.  Not physical people, but sometimes words, others’ actions, and outcomes that don’t go in our favor.  We encounter our enemies, and we need a refuge to recover and fight back. We need something sustaining.  Frankly, we need Jesus.  

When I have sought refuge through prayer, that has brought me greater peace than any donut can.  Although, I’ve thought about the latter when I am being mindful.  Seeking God and not falling into bad habits is where I have found the greatest peace. And sometimes the answer to fighting against my “enemy.” 

My prayer for you today:

Father God,  Help me realize that you are what I need when I have been attacked.  When I am weak, Lord, emotionally and physically, through you, I can have strength.   You are there through every test in my life.  Help me turn to you instead of worldly temptations that don’t sustain nor strengthen me.  My refuge, safety, and peace will always be in you. In Jesus’ name, Amen.

Today’s mediation:

My refuge is in Jesus.

Let’s Reflect:

  1. What are you seeking refuge in that is not giving you the strength that you need?
  2. How can God give you strength to fight your enemies? 
  3. What are you using for comfort instead of turning to God?
  4. How can that change?

Why is glute training important?

Glutes are your foundation. Weak glutes are often the cause of upper and lower body imbalances.  They are considered the most important muscle (other than your heart) in your body for many reasons.  Glutes help you stand; they control your body from moving and are a power source in strength training.  When you have strong glutes, it helps with speed, and stride, in walking and running.  It supports your knees, hips, and back and keeps you balance if you stand on one leg. Glute training and glutes are important.

 

What are the benefits of glute training?

The benefits of glute training can be experienced relatively quickly. Within 3 weeks of consistent glute training, my clients are amazed at the reduction in tension in their backs.  Glute training also helps support your knees and prevent injury. They propel you forward with power, so the stronger your glutes, the faster you become in movement. It’s great for all activities, whether sports performance or daily living. Glute training should be 3-5 times per week in some capacity.

What exercises you can do to train your glutes?

There are many exercises on the FaithFueled Life App to help you train your glutes. When training your glutes. You want to hit all three glute muscles:

  • Gluteus Maximus
  • Gluteus Medius
  • Gluteus Minimus

Each muscle has a different responsibility in movement.

  • Gluteus Maximus- ABducts Pulls your leg away from your body and controls ADductions when you pull your leg towards your body. Think of a jumping jack; ABduct is open, and the ADduct is closed. It also stabilizes the hips, creating stabilization for your neck, shoulders, knees, and ankles. It has a BIG or MAXIMUM job. wink wink. You also use it to extend your hips like in a hinge for a deadlift.
  • Gluteus Medius- is smaller than the gluteus Maximus and if not, the target can become imbalanced because your glute Maximus will take over other hip muscles, and it will become overactive. As a Corrective exercises specialist, I often offer my clients exercises to train their glute medius.  It helps them to improve their squat, which in lifestyle gives them a better range of motion sitting and standing.Including this training in your lower body or glute-focus workout plan is important.  The glute medius produces two movements, It allows you to turn your thigh inward or internally rotate, and it helps your leg ABduct or pulls away from your body. The glute medius is also responsible for stabilizing your pelvis while walking and standing.
  • Gluteus Minimus- is the smallest muscle of the trio and assists the gluteus medius in pelvis stabilization and hip abduction.

Here is a bonus of 21 Hip & Glute exercises to add to your weekly routine. Suppose you are looking for a workout plan that includes all you need to train for strength and longevity.  You should check out the FaithFueledLife App and become a community member.

BONUS VIDEO

Educational Video

Workout Video

 

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Get Strong Series Day 3: Pull

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Updated: November 15, 2022

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Devotion

Galatians 6:9 ESV 

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

You can have contentment in Jesus right now! Daily we struggle with our flesh. No matter your vice, all sins carry weight, regret, and remorse.  Yet, that’s where we must persevere and continue to seek truth and live righteously.

As long as we set our intentions and give them to Jesus and have faith, they will come to pass.  We can build strength to endure through Him.  We can conquer what we claim if we set our intentions with Jesus. First.  

In a time of labor is where the seeds we planted become fruit.  If we continue in our effort, we will yield a result.  The hard part in ongoing labor is you often don’t see what you desire in your time frame, which may or may not be realistic. So, you must continue on the path until you see your heart’s desires.  It will come eventually, and more often than not, it will exceed your expectations.  

My prayer for you today:

Father God, help us to find joy in the labor.  Turn our hearts to the results, and let us be present on the journey. Give us endurance until we see our harvest.  Give us praise in our wait.  In Jesus’ name, Amen.

Meditation:

I praise you through my labor.

Let’s Reflect:
Some questions to ask yourself while in pursuit of your goals.

  1. What seeds have you planted that you’re awaiting a harvest?
  2. Have you given yourself a time frame or left it up to God?
  3. Knowing that it may not happen when you want. Are you willing to still willing to put in the work?
  4. Are you dependent on the outcome or the steps to get there?

Why are pull exercises important?

You have probably never considered how often you pull heavy things throughout the “typical” day.  Pulling a shopping cart, pulling a door open, cabinets, refrigerator. That motion requires muscles, and training these muscles allows you to perform pulling exercises easily as you age. It’s something you take for granted until it’s gone.  Pulling is pulling the weight toward your body while shortening the muscle (concentric), and the weight moves away from your body, that is, the lengthening of your muscle (concentric).

What type of equipment do you use for pull exercises?

If you go to a gym, you can take your pick of equipment to use for pull exercise.  They are usually labeled, and you can see which muscle they work.  At home, you may be limited. These are some equipment suggestions for at-home pull-day workouts.

  • Resistance tubing
  • Dumbbells
  • Kettlebells

What muscles are used in pull exercises?

Our body works together, so many muscles assist you when you pull, but the major muscles that allow you to perform pulling exercises are:

  • Trapezius
  • Rhomboids
  • Deltoids
  • Latismisus Dorsi
  • Bicep Brachii
  • Forearms
  • Hamstrings- Which are not pictured here

What are some pulling exercises?

Educational Videos

Workout of the Day

Have you ever wanted to try to achieve a pull-up? My Pull-Up Progression with the Songs of Ascent is coming out soon! Get on the waiting list!

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