A Fitness Ministry to the Body of Christ
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A Fitness Ministry to the Body of Christ
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Day 2 of the Faith and Fitness Challenge!

Welcome to Day 2 of the Faith and Fitness Challenge!

Hello Challenger -

 

Welcome to Day 2! If you are enjoying this so far, prayerfully consider inviting a friend! Just share this link with them with a personal note! Then let's get started with Day 2.

 

 

Faith Challenge: Ephesians 2:9

Not by works, so that no one can boast.

Day 2 Devotional: Yesterday we were reminded that our health and fitness AND eternal life are all gifts given freely by God. Today the thought is emphasized that we do NOTHING to earn these gifts, they are 100% free. Our bodies are amazing biological machines that actually repair themselves. We did not earn them or pay for them in any way. Likewise eternal life is a free gift, we have no right to boast about it. Tomorrow we'll see the role of works in fitness and God's kingdom.

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 2 Prayer Focus: Pray for someone you know who needs God's gift of eternal life. Also please ask Him to continue blessing this Challenge and all the participants.

 

Day 2 Video Session

Day 2 - The 25 Hour Day - Making Time for Faith and Fitness

 

The number 2 reason that keeps people from exercise (both physical and spiritual) is "Not Enough Time." Join me for today's Video training session where I'll be teaching you how to easily carve out an extra hour (or more) out of your day for the things that truly matter.

 

Exercise Challenge: Day 2 - "Just Move" (Cardio)

Cardiovascular exercise is physical exercise that works the heart, lungs and circulatory system along with all the muscles used. Cardio has many health benefits - improved heart, lung and vascular health, increased endurance, reduced body fat, stress reduction and more. It can increase your energy levels and make you feel happier. So let's get moving!

If you have access to a gym or cardio machine (stationary bike, treadmill, elliptical machine): choose your preferred cardio exercise. If you are working out at home: take a brisk walk. You can even walk in place indoors if the weather is not conducive.

 

  • Beginners: First warm up for 5 minutes at a light pace, meaning a slow comfortable pace. Then walk or ride briskly for 10-20+ minutes or as long as you can. You should be able to talk, barely, a few words at a time. If you can carry on a normal conversation too comfortably then increase your speed a little. Hold this moderate level of intensity as long as you can. Don't be discouraged if you can only do 10 minutes or less your first time, your body WILL adapt and next time you will be able to go further! When you can't go any longer, cool down for 5 minutes at a light pace.

  • Intermediate: Perform 20-50 minutes of moderate intensity cardio exercise of choice. Remember to warm up and cool down for 5 minutes each at a lower intensity.

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

Day 2 - Stretching: Legs

 

Refer to the "Spirit & Muscle Safe Stretching Guide" for the benefits of stretching and the proper and safe way to stretch.

 

  • Beginners and Intermediate: Since we used primarily legs in our cardio workout, do the following stretches:

    • Standing Calf Stretch

    • Kneeling Hip Flexor Stretch

    • Standing Quadricep Stretch

    • Butterfly Stretch

    • Hamstring Stretch

  • Advanced: Continue with your regular stretching routine.

 

Nutrition Challenge: Day 2 - Mystery Revealed

Yesterday I reminded you that literally the only way to lose body fat is to eat less calories than you burn. But that raises all sorts of questions: "How much of a calorie deficit?" and "How do I know how many calories I should eat?" Fear not, after you complete today's nutrition challenge, these mysteries will be solved!

 

  • Find out how many calories and how much protein, fat and carbs your body needs to reach your fitness goals.

    • Visit the Spirit and Muscle Calorie Calculator <---link

    • Plug your values into the online calculator

    • Using page 8 the "Estimated Calories and Macros Worksheet" from your Challenge Notebook, calculate your daily macronutrient goals.

 

Although this process is not a perfect science, it gives you a really good place to start. In tomorrow's nutrition challenge you'll learn what to do with all these numbers!

 

***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 2 Complete!

Congratulations you have completed Day 2 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 3.