A Fitness Ministry to the Body of Christ
A Fitness Ministry to the Body of Christ
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Day 3 of the Faith and Fitness Challenge

Welcome to Day 3 of the Faith and Fitness Challenge!

Hello Challenger -


Welcome to Day 3, I trust that you are blessed as much as I am to be part of what God is doing through this Challenge! Many brothers and sisters are being encouraged and challenged and excited about faith and fitness. Let's see what's in store for today.


Faith Challenge: Ephesians 2:10

For we are God’s workmanship, created in Christ Jesus to do good works,

which God prepared in advance that we should walk in them.

Day 3 Devotional: The last two days we've been reminded that we are saved by grace through faith and not of our good works. Understanding that, some may be tempted to do nothing. In physical fitness doing nothing means eating whatever is easy or convenient and not exercising at all. The result would be chronic illnesses and physical death. In the same way, if we do nothing to advance God's kingdom, then a part of us dies emotionally and spiritually. BUT this verse says that God has wired you for specific works that He has prepared for you to do!

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.

Day 3 Prayer Focus: Ask for God to guide you into the good works that He has prepared for you. Please continue pray for Him to bless this Challenge and all the participants.


Day 3 Video Session

Day 3 - Failure-proof Your Fitness Journey - 3 Keys to Unstoppable Confidence


Don't miss today's Video session where I'll be revealing the 2 biggest confidence killers AND how to conquer them to build unstoppable momentum in your life and fitness journey!


Exercise Challenge: Day 3 Back Focus

By strengthening your back muscles you are building up the main support structure for your entire body. It will improve overall strength and can reduce back pain and support good posture. And it will ensure symmetrical body sculpting of a balanced physique.

If you have access to a gym or basic workout equipment: Dumbbell Row. If you are working out at home: Reverse Soup Can Fly (skip ahead)


Dumbbell Row: Put one knee on the bench and grab the far side with your hand, bend over so your upper body is parallel with the ground. Reach down and pick up the dumbbell in the opposite hand and bring the dumbbell up to your chest. Concentrating on lifting it with your back and shoulder muscles. Keep your chest still as you lift. Pause briefly at the top of the movement, then lower the dumbbell until your arm is fully extended again. Do all your reps on one arm before switching to the other side.


  • Beginners: 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 1-2 minutes between sets.

  • 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!

  • Advanced: Continue with your regular workout routine for today.

If you are working out at home: Reverse Soup Can Fly


This is a variation of the Reverse Dumbbell Fly using soup or vegetable cans. Stand with your body at a 45 degree angle. elbows and knees slightly bent. Raise the soup cans out to the side like you are flapping your wings (hence the term fly) keeping your elbows slightly bent. Pause briefly at the top of the movement then lower soup cans to their starting position.


  • Beginners: Using 2 soup cans or vegetable cans, perform 3 sets of 10-15 slow-and-controlled reps using strict form. Rest 1-2 minutes between sets.

  • Intermediate: Perform one warm up set of 10-15 using soup cans or equivalent. Then perform 2-3 work sets with something a little heavier, like a one liter bottle of water. Feel free to add more sets or exercises if you want!

Day 3 - Core: The Plank (yes again) and The Floor Bridge


It's been about 48 hours since you did the plank. Your body has recovered and adapted so this time you'll be able to do it for 5 or 10 or maybe 15 seconds longer! Remember, 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.


  • Beginners: Aim for 5-10 seconds longer than you did last time. Rest 1-2 minutes then repeat.

  • Intermediate: Plank for 10-15 seconds longer than you did last time. Rest 60-90 seconds. Repeat.

  • Advanced: Continue with your regular workout routine.

The Floor Bridge


This is another isometric (holding) exercise like the plank. Think of it as the opposite of the plank; instead of focusing on the abs, you'll be mainly using your lower back muscles. Lie on your back with bent knees and your hands by your side. With your weight on your shoulders and heels, lift up your hips till your torso is straight from your shoulders to your knees.


  • Beginners: Aim for 1 minute the first time. Rest 1-2 minutes then repeat. Over the course of the Challenge work your way up to 2 minutes!

  • Intermediate: Do the floor bridge for 1-2 minutes. Rest 60-90 seconds. Repeat. Over the course of the Challenge work your way up to 2 minutes!

  • Advanced: Continue with your regular workout routine.

Day 3 - Stretching: Back, Core


Refer to the "Spirit & Muscle Safe Stretching Guide" (pages 3-4) from your Challenge Workbook for the benefits of stretching and the proper and safe way to stretch.


  • Beginners and Intermediate: Since we worked out back and core today, do the following stretches:

    • Knee-to-Chest Lower Back Stretch

    • Cat Back Stretch

    • Cobra Abdominal Stretch

  • Advanced: Continue with your regular stretching routine.


Nutrition Challenge: Day 3 - The One Tool Scientifically Proven to Work for Fat Loss and Muscle Building: Tracking Your Food!

Glamorous, right? But study after study proves that THIS WORKS! It works for two reasons: 1) It's impossible to hit your calorie and macronutrient goals without keeping track of what you eat somehow, and 2) It moves us from eating on autopilot to self-awareness. Simply put, "what gets measured gets improved." It's not about making you feel guilty, rather tracking your food reveals the truth about your food choices in order to show you where you need improvement. Your body is tracking your food whether you are or not! Wouldn't you rather know what you're putting into your body?


Day 3 Nutrition Challenge: Let's Do This!


  • Download a calorie tracking app. I use and recommend the free version of MyFitnessPal, it is the number one app with over 6 million users.

  • I realize it can appear confusing and overwhelming, so I made a MyFitnessPal Tutorial Video to show you the simplest way to use this tool.

  • Set your daily calorie and macronutrient goals according to the "Estimated Calories and Macros Worksheet" from yesterday. Browse around, start getting familiar with it.

  • Starting tomorrow morning, begin the adventure of tracking your food intake!


***When Complete***


When you complete the exercise and nutrition challenges 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!



Congratulations - Day 3 Complete!

Congratulations you have completed Day 3 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 4.