Welcome to Day 1 of the Faith and Fitness Challenge!
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Hello Challenger -
It's time to start the Spirit and Muscle "Faith and Fitness" Challenge! Don't forget to download and print out the Workbook to keep track of your progress and use all the free resources included.
If you have not yet, please watch this 2 1/2 minute video explaining the format and what to expect and how this challenge works:
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I believe the next 5 days will set you up for success on your fitness journey and encourage your walk with the Lord. You will learn to overcome the pitfalls that may have kept you from achieving your fitness goals in the past and learn the principles that have empowered myself and so many others to succeed! Let's get started!!
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Faith Challenge: Ephesians 2:8
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For it is by grace you have been saved through faith,
and this not from yourselves; it is the gift of God.
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Day 1 Devotional: A gift is defined as something given voluntarily without payment in return. Your physical life is a gift from God. Your fitness is a gift from God. But if you don't believe in eating healthy and exercising, you end up forfeiting this gift. Eternal life works the same way; it is a free gift to all who believe in Jesus, BUT you must exercise faith or you end up forfeiting this gift as well.
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Going deeper: Go to Bible Hub and type this verse in the search bar. You will see different translations, cross references and commentaries to give you deeper insight on how you can apply this verse to your life.
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Day 1 Prayer Focus: Spend a few minutes thanking God for all His amazing gifts to you, and ask Him to bless this all the Challenge participants.
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Day 1 - The Number One Reason that Keeps You From Reaching Your Fitness Goals AND How to Overcome it! (Spoiler alert: Lack of Motivation)
I can teach you the all the best ways to exercise and the healthiest ways to eat but you will still fail to reach your fitness goals without addressing this elephant in the room. Join me for today's video training session for 4 proven strategies to overcome lack of motivation for good!
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Exercise Challenge: Day 1 Chest Focus
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Physical activity is one reason God gave you your body. A sedentary lifestyle leads to an increased risk of obesity, type 2 diabetes, cardiovascular disease and other chronic diseases. On the other hand, regular exercise has many health benefits physically, mentally and even spiritually. It helps with weight loss, makes you stronger, it can increase your energy levels and make you feel happier. So let's get moving!
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If you have access to a gym or basic workout equipment: Bench Press. If you are working out at home: Push Ups (skip ahead)
The Bench Press is the king of all chest exercises. Lie flat on your back on the bench, grip the bar just wider than shoulder width. Bring the bar slowly down to your chest as you breathe in, push the bar straight up as you exhale.
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Beginners: Start light and safe. Choose a weight you can do 10-15 reps using slow-and-controlled form. Perform 3 sets of 10-15 reps. (If you can't do 10 reps, lower the weight. If you can do over 15 reps add weight.) Rest 60-90 seconds between sets.
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Intermediate: Perform one warm up set approximately 75-80% of your working weight, then 2 or 3 work sets of 6-12 reps using slow-and-controlled form. Rest 60-90 seconds between sets. Feel free to add more sets or exercises if you want!
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Advanced: Continue with your regular workout routine for today.
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If you are working out at home: Push Ups
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Beginners: You may use your knees or a stable counter if regular push ups are too challenging right now. Perform 2 or 3 sets of 10-15 reps using slow-and-controlled form. Rest 1-2 minutes between sets.
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Intermediate: Perform 3-4 sets of 10-15 reps of regular push ups using slow-and-controlled form. Rest 60-90 seconds between sets. Feel free to add more sets or exercises if you want!
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Advanced: Continue with your regular workout routine today.
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Day 1 - Core: The Plank
The dreaded plank, the exercise we all love to hate, lol. It may not look difficult but you will change your mind after a few seconds. Begin in the plank position, face down, with your forearms and toes on the floor. Your elbows are directly below your shoulders and your forearms are facing forward. Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight.
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Beginners: Aim for 20 seconds the first time. Rest 1-2 minutes then repeat. Over the course of the Challenge work your way up to 30, 45 or even 60 seconds!
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Intermediate: Plank for one minute (or more). Rest 60-90 seconds. Repeat. Over the course of the Challenge work your way up to 2 minutes!
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Advanced: Continue with your regular workout routine.
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Day 1 - Stretching: Chest, Triceps, Core
In your Challenge Workbook, locate pages 3-4 the "Spirit & Muscle Safe Stretching Guide." There you will learn about the benefits of stretching and the proper and safe way to stretch.
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Beginners and Intermediate: Since we worked out chest, triceps and core, do the following stretches:
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Advanced: Continue with your regular stretching routine.
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Nutrition Challenge: Day 1 - CICO
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Today there are a million and one diets, weight loss programs, pills and gimmicks. I'm here to tell you there's literally only one way to lose fat: CICO, which stands for Calories In - Calories Out. At the end of the day, to lose body fat you must burn more calories than you consume. I realize that's not very glamorous or exciting, but it's true. A sustainable moderate calorie deficit over time is the only way to lose those unwanted pounds and inches. The good news is you can eat foods you enjoy and you don't have to feel deprived or starve yourself. (THAT's the exciting part!) And the same holds true for you skinny guys who want to gain weight and build muscle, only you have to be in a small calorie surplus.
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Nutrition Assessment: For the next two days, starting first thing in the morning, I want you to log everything you eat. Use the "Nutrition Assessment" pages 6-7 in your Workbook. Record each food, the approximate calories, protein, fat and carbs. Don't get stuck if you're not 100% sure of the values of a food, estimate the best you can. Be as accurate as able but know this is not a perfect science. Consistency beats perfection every time! Don't change the way you're eating, just record it. The purpose is to assess your current eating habits to see where you may need to make adjustments moving forward.
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***When Complete***
When you complete the exercise and nutrition challenge for today, don't forget to mark them off in your Challenge Workbook. Share your successes and struggles and pics if you want with the community in our Facebook group!
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Congratulations - Day 1 Complete!
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Congratulations you have completed Day 1 of the Faith and Fitness Challenge. Now relax and enjoy the rest of your day and I'll see you bright and early tomorrow for Day 2.
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