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

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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:

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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

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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?

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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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Get Strong Series Day 2: Push

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Updated: December 25, 2022

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Devotion

If a man vows a vow to the Lord, or swears an oath to bind himself by a pledge, he shall not break his word. He shall do according to all that proceeds out of his mouth. Numbers 30:2

There are no shortcuts to any place worth going. “Commitment is what transforms a promise into a reality.”

Have you ever considered the difference between commitment and obligation?

The action of either begins in your mind. The number one secret to success in anything is commitment. An obligation is something you’re required to do. Commitment means that you are in it for the long haul. Commitment rises above bad days, hectic schedules, and volatile emotions. Commitment hangs in there when you don’t want to do it, when you don’t feel like doing it and when you don’t have time to do it. True commitment doesn’t depend on how you feel. It depends on your integrity and on living for the purpose you have set for yourself. The real rewards come when you not only commit to the process but also are consistent with those workouts.

To get results, you do not need expensive clothes, fancy home gym equipment, or a complicated workout plan. What you need is commitment. If you are committed, the rest of the pieces will fall into place. You can start today. Don’t overthink this.

Just start, and commit to doing something every day for the next five days. Comment down below and hold yourself accountable.

SHARE with a friend who could use some encouragement or motivation.

Are you committed to living a healthier lifestyle, or are you obligated?

Meditation:

I am committed to the process

My Prayer for you today:

Father God,

Help me be committed to taking steps to help build my strength. Lord, let me show up for all things that I do as if they are for you. In complete excellence and dedication.  Help me to be diligent but not to idolize. Help me to focus on you, Lord, and be committed to taking care of the one temple you have gifted me. Not just physically but also abiding in You with prayer and devotion. Continually throughout the day and the process. Lord, let my heart not show up out of obligation but reverence and adoration for you. In Jesus’ name, Amen.

Let’s Reflect:

  1. Have you considered the difference between obligations and committed?
  2.  What is holding you back from completely committing? Have you taken it to the Lord?
  3.  What steps do you need to take to commit?

 

Why are push exercises important?

Push exercises are exactly how they sound. It’s an exercise that involves pushing the resistance away from your body.  The muscles mostly used are the chest, shoulder, and triceps.  The back muscles usually assist by stabilizing while you push.  The most familiar exercise is a pushup, but there are so many push exercises for you to add to your upper body workout.

Push Exercises

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Workout of the Day

Have you checked out my 14-Day Praise Plank Challenge? Its a great way to strengthen your core to build up for a pushup .  We praise God with Scripture meditations, prayers, and daily workouts and devotions.

 

 

 

 

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Get Strong Series Day 1: Planks

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Updated: December 25, 2022

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Today’s Devotionals: Day 1

1 Corinthians 15:58 ESV 

Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.

You can hit all your macros, do all your workouts, check all the boxes and still feel incomplete, just like in our faith. You can perform all the duties of being a Christian but not feel the presence of God. Duties, checkboxes, and obligations will not give you the desires of your heart. It’s our way of self-control rather than giving God all the control and trusting in Him to provide the way. Abiding in God is the only way to sustain our hearts.  

Today, set your intentions with God. Lay them at His feet. Praise Him through your work and seek His strength. Rely on the Lord while you work for what you want, and your efforts will not be in vain pursuit but always abounding in Him.

Our bodies or temples, as I call them, are dwelling spaces for the Holy Spirit (Ephesians 2:22). We are meant to bring God glory in all we do, and that has nothing to do with the way we look but the way we act how we carry His likeness as we encounter people of this world. We cannot use our gifts at total capacity if our bodies cannot serve us. This series is about getting strong from the inside out and learning to lean on the Lord for our strength and trust Him for our deliverance.

Our strength begins there, and then it manifests in our bodies. How do we get stronger by consistently training both? We train our minds and spirit through prayer and continually learning and growing in His word. You have to show up more than once a week; or a month. It means daily sacrificing time that we would like to spend and devoting to spending it with God. Strength training is very similar. Time needs to be offered daily to gain strength—consistently challenging yourself to grow. We serve the Creator, who is all about growth. As you go through these next seven days, let us grow in our spiritual and physical capacity  Challenging ourselves daily, Not out of obligation but with a commitment and reverence for our Father to honor our bodies.

My prayer for you today:

Father God, I pray that I rely on you for my strength in my labor. Help me to put my methods of control aside and to trust and depend on you and your ways. In Jesus” name, Amen.

Meditation:

With God, no work is in vain.

Let’s Reflect:

  1. What are you keeping from God?
  2. What would happen if you released that burden to the Lord?
  3. Are you ready to completely lay your burdens at God’s feet? Why or Why not?

Why are planks important?

Planks are important because they are the foundation of most strength-based movements. Bracing your core stabilizes muscles, gives you support to lift and prevent injury, and keeps you aligned and engaged for form.  Most people hate planks, but this is where you should begin your strength training.  Check out the video on why we are beginning the Get Strong Series in planks,

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The move of the Day

Workout of the Day

Suppose you would like to receive the 7-day Guide that includes: Fitness Tracker, 7-Day Healthy Eating Guideline, and Workout on Your Plan. You can access it for FREE Here!

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