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Faith & Fit: Week 6, Lesson 2

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We are so glad you have joined us for Week 6, Lesson 2 Make Three Meals of our journey to greater spiritual and physical health! Listed below is your Faith & Fit work for today. Please click on the links or the play buttons to access each resource! Remember to leave a comment about your experience at the Speak Your Mind section at the bottom of the page. In Christ, we can grow stronger. Let’s do it!

 

Everyday Faith Teaching Video:

Everyday Faith Bible Study

Please click on the link below to access Week6, Lesson 2.

                        Week 6, Lesson2 Bible Study

 

Everyday Fit Physical Challenge:

 

Week 6, Lesson 2

We are focusing on a simple exercise that almost everyone can do: walking. You can choose to walk indoors or outdoors. Weather permitting, my preference is to be outdoors enjoying the fresh air and sunshine (get that Vitamin D!). We will also give you options to supplement with some other types of exercise in Extra Fit for those who would like to.
For those of you who prefer to walk indoors, you can use a treadmill, or I would recommend Leslie Sansone’s Walking DVDs. Her DVDs are available for purchase in stores like Target and Walmart, on her website, for live streaming on Walk TV , and some for free on YouTube and on her site when you sign up (free) for her Walk Social Club.

One fun way to track your walking is to use a pedometer and aim for a certain number of steps per day. The American Heart Association recommends 10,000 steps each day. We will work up to that. Ten thousand steps is approximately 5 miles, but that is based on an average stride being 2.5 feet. Your total may differ from that based on the length of your stride.
Pedometers can be found in just about any sports or discount store and range in price from about $10 to $125 for more elaborate ones with additional features. I use a Fitbit to track my steps each day. It also tracts flights of stairs climbed, calories burned, miles walked, hours slept, and the time. It also allows me to set a silent, vibrating alarm. It syncs with an website, which includes many more features.

Basic Walking Guidelines

Begin your walk with a warm up. This basically means start walking slowly for a few minutes, giving your body time to warm up. Save any stretching for the end of your walk, as you should not stretch cold muscles. If you have body parts that are very tense and need to be stretched before your main walk, do your warm-up first and then stretch them. You should also still follow your walk with a stretch at the end.

The Walking Site has some wonderful stretches for walkers, and here is a link to their stretching page.
As you are walking, walk tall, pull in your stomach and tighten your bottom.
When you have finished your exercise for the day, be sure to let the Faith and Fit group know by posting on our Facebook page. Great job!

Beginner Level Exercise:

For Day 13, we are going to set the goal of walking 2 miles or the rough equivalent of 4000 steps. If you wear a pedometer all day long, this is in addition to the total that is already showing on your pedometer. So, when it is time to log your walk, check your pedometer and note how many steps/miles you have already walked that day. Add 4000 steps or 2 miles to that total and begin walking. When you get to that total you may stop. If you are fairly fit and would rather choose the goal of two miles, then aim for 4000 steps on your pedometer or another 2 miles on the total. How have you done with your walking/exercising? If you have time, please go to our Facebook page and let us know what you have accomplished.

Let’s change things up this week by adding weights to our walk.

You can do this a few different ways:

  1. Purchase wrist weights that slip over your hands like bracelets.
  2. Purchase small weights that you just hold in your hand.
  3. Purchase weight gloves.

You can simply carry these weights while you are walking, or you can engage your muscles more by actually doing some presses or curls. See this one minute video to give you a few ideas for your next walk.

Experienced Level: Today make it your goal to walk for 60 minutes. Walk at a pace you are comfortable with and that your are able to carry on a conversation. By the end of your walk you should be sweaty and tired but not exhausted. As always, check with your doctor before beginning any physical workout to be sure you are up for the challenge!

For an extra challenge try jogging today! If you have never jogged before set your goal for walk a half mile jog for a half mile. If you are an experienced jogger run your usual route and up it by a half mile! you can do it!

Lower Body Focus Day Six with Coach Dan!Let’s do it!

 

Rainy Day? Too hot? No worries! click on the link below for a great indoor workout with Leslie Sansone!

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Five Fast Miles!

 

Everyday Fit Food Challenge:

Make Three Meals

 

Today I’d like to share this link to a two-week menu plan from Clean Eating Magazine. It’s one of my favorite food magazines, and you can buy it at the grocery store, book store, or Whole Foods. This menu plan will take you through our last two weeks with its wonderful meals all planned out for you. Take a look — you’re sure to see something you want to try. Keep up the good work, and let us know if you try any of these recipes.

 

Extra Faith:

Need a little extra spiritual challenge added to your day? Take advantage of the following resources!

Today I’d like to share a link I found for a free e-booklet from Stormie Omartian called The Seven-Day Prayer Warrior Experience. I’ve recently downloaded it myself, so I haven’t read it yet, but I’ve read several of her other prayer books and have loved them. I hope this encourages you in your prayer life and interceding for others!

 

Extra Fit

Need an extra challenge? Get your abs in shape with Team Beachbody Coach and Founder of Team Let’s Go Fitness at Dan Vukmirovich. Dan’s videos are short, effective and productive! Let’s go!

Remember, we can do all things through Christ who strengthens us (Philippians 4:13). Keep up the good work and let us know about your progress on our Facebook page.




Faith & Fit: Week 5, Lesson 2

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We are so glad you have joined us for Week 5, Lesson 2, Water Week, of our journey to greater spiritual and physical health. Jane and I are praying God’s peace and grace over you this day. Listed below is your Faith & Fit work for today. Please click on the links or the play buttons to access each resource. Remember to leave a comment about your experience at the Speak Your Mind section at the bottom of the page. In Christ, we can grow stronger. Let’s do it!

 

Everyday Faith Teaching Video:

Everyday Faith Scripture Reading

To access Everyday Faith Scripture Reading for Day Twelve, please click the link below:

Week 5, Lesson 2 Scripture Reading

 

 

Everyday Fit Physical Challenge:

 

Water Week

For week 5  we have been focusing focus on a simple exercise that almost everyone can do: walking. You can choose to walk indoors or outdoors. Weather permitting, my preference is to be outdoors enjoying the fresh air and sunshine (get that Vitamin D!). We will also give you options to supplement with some other types of exercise in Extra Fit for those who would like to.
For those of you who prefer to walk indoors, you can use a treadmill, or I would recommend Leslie Sansone’s Walking DVDs. Her DVDs are available for purchase in stores like Target and Walmart, on her website, for live streaming on Walk TV , and some for free on her site when you sign up (free) for her Walk Social Club.

One fun way to track your walking is to use a pedometer and aim for a certain number of steps per day. The American Heart Association recommends 10,000 steps each day. We will work up to that. Ten thousand steps is approximately 5 miles, but that is based on an average stride being 2.5 feet. Your total may differ from that based on the length of your stride.
Pedometers can be found in just about any sports or discount store and range in price from about $10 to $125 for more elaborate ones with additional features. I use a Fitbit to track my steps each day. It also tracts flights of stairs climbed, calories burned, miles walked, hours slept, and the time. It also allows me to set a silent, vibrating alarm. It syncs with an website, which includes many more features.

Basic Walking Guidelines

Begin your walk with a warm up. This basically means start walking slowly for a few minutes, giving your body time to warm up. Save any stretching for the end of your walk, as you should not stretch cold muscles. If you have body parts that are very tense and need to be stretched before your main walk, do your warm-up first and then stretch them. You should also still follow your walk with a stretch at the end.

The Walking Site has some wonderful stretches for walkers, and here is a link to their stretching page.
As you are walking, walk tall, pull in your stomach and tighten your bottom.
When you have finished your exercise for the day, be sure to let the Faith and Fit group know by posting on our Facebook page. Great job!

Beginner Level Exercise:

For the rest of this week, we are going to set the goal of walking 1.5 miles or the rough equivalent of 3000 steps. If you wear a pedometer all day long, this is in addition to the total that is already showing on your pedometer. So, when it is time to log your walk, check your pedometer and note how many steps/miles you have already walked that day. Add 3000 steps or 1.5 miles to that total and begin walking. When you get to that total you may stop. If you are fairly fit and would rather choose the goal of two miles, then aim for 4000 steps on your pedometer or another 2 miles on the total.

Experienced Level: Today make it your goal to walk for 60 minutes. Walk at a pace you are comfortable with and that your are able to carry on a conversation. By the end of your walk you should be sweaty and tired but not exhausted. As always, check with your doctor before beginning any physical workout to be sure you are up for the challenge!

For an extra challenge try jogging today! If you have never jogged before set your goal for walk a half mile jog for a half mile. If you are an experienced jogger run your usual route and up it by a half mile! you can do it!

Coach Dan has Day Five Lower Body Focus all ready for us! Let’s do it! Try this once every day.

Rainy Day? Too hot? No worries! click on the link below for a great indoor workout with Leslie Sansone!

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Five Fast Miles!

 

Everyday Fit Food Challenge:

Water Week

Today we will look at an article on the importance of water during exercise. The page also links to several other articles on water as well. An important factor I want to point out is that if you are buying your water in plastic bottles, you need to be sure that the plastic is marked as being BPA-free. Here’s an article on BPA so you understand the possible danger it presents.

 

Extra Faith:

Need a little extra spiritual challenge added to your day? Take advantage of the following resources!

I love this YouTube video by the Salvation Army on prayer walking. What a great idea for our Faith & Fit study!

 

Extra Fit

Need an extra challenge? Get your abs in shape with Team Beachbody Coach and Founder of Team Let’s Go Fitness at Dan Vukmirovich. Dan’s videos are short, effective and productive! Let’s go! Try these once every day.


Remember to post on our Facebook page or at the bottom of this page!




Faith & Fit: Week 3, Lesson 2

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We are so glad you are back for Week 3, Lesson 2 of Faith & Fit, Make it Moderate! Let us encourage you to persevere. Keep studying, and moving. You are storing up treasure in heaven where neither moth or rust can destroy. You are establishing healthy habits. Don’t give up; Jesus is walking with you every step of the way! Listed below is your Faith & Fit work for today. Please click on the links or the play buttons to access each resource. Remember to leave a comment about your experience at the Speak Your Mind section at the bottom of the page. In Christ, we can grow stronger. Let’s do it!

 

Everyday Faith Teaching Video:

Everyday Faith Bible Study:

Click on the link below to access the Week 3, Lesson 2 Bible Study.

Week Three, Lesson 2 Bible Study

 

 

 

 

Everyday Fit Physical Challenge:

Beginner Level: Today make it your goal to walk for 1.5 – 2 miles. Walk at a pace that you are comfortable with and that you are still able to carry on a conversation. How are you feeling on your walks? Has anyone tried an indoor waking video yet?As always, check with your doctor before beginning any physical workout to be sure you are up for the challenge! For those of you who are interested in burning more belly fat while you’re walking, here’s an interesting plan from Prevention Magazine that you can download if you’d like to.

Experienced Level: Today make it your goal to walk or ride your bike for 45 minutes. Walk or ride at a pace you are comfortable with and that your are able to carry on a conversation. By the end of your walk/ride you should be sweaty and tired but not exhausted. As always, check with your doctor before beginning any physical workout to be sure you are up for the challenge! Let’s do Lower Body Focus Day Three with Coach Dan!

 

Rainy Day? Too hot? No worries! click on the link below for a great indoor workout with Leslie Sansone!

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Five Fast Miles!

 

 

Everyday Fit Food Challenge:

Make it Moderate:

Earlier this week, we talked about portion sizes and to make sure we check the food labels so that we know how much an actual portion size is. I discovered that often times, I am eating 1.5 to 2 times what one serving is according to the label. That makes a big difference if you’re counting calories!

Today I would like us to discuss how to moderately eat our favorite foods. The point of Faith & Fit is not to totally give up our favorite foods, unless we are eating something that is absolutely contributing to bad health, but to learn how to control what we eat. For example, perhaps ice cream is your favorite food in the world. We don’t expect you to give that up, just control how you eat it. There are several ways you can do this:

  1. Eat a smaller portion size than what you usually eat. If you fill up the bowl to the top with your ice cream, then fill it up part way, or choose a smaller bowl and still fill it up. Use a smaller dinner plate so that you’re eating a lesser amount of food.
  2. Eat your favorite food on fewer days of the week. If you normally eat ice cream every day, then start scaling back by  eating it on just the even days.
  3. Choose a simpler treat. Perhaps you get the super duper sundae when you go to the ice cream parlor. Try scaling back to a dish with just the ice cream or get a plain cone instead. Also, eat it s-l-o-w-l-y and savor it. Too often we Americans gulp our food. I’ll be talking about mindful eating more in an upcoming week.
  4. Try using a calendar to help you eat treats in moderation. Post a small calendar on your refrigerator (I found a small blank magnetized calendar at Walmart or Target). Each week consider what your activities/events are. If you have a birthday, holiday, meal out with friends where you know you will be heavily enjoying your favorite foods, put a check on that day(s). Once you’ve done that, look at your entire week. How many checks do you have on the calendar? If you have several, then you can plan to not eat treats/eat lesser amounts on the open days. You may even want to put an X through the open days on the calendar to help you stay on track.

If you’re using My Fitness Pal that we talked about in Week 1 to track your food,  just the very act of having to log your favorite foods and watching the calories add up can be a deterrent to eating them.

 

Extra Faith:

Need a little extra spiritual challenge added to your day? Take advantage of the following resources!

 The Spiritual Discipline of Silence and Solitude. I recorded this podcast a few years ago with Pastor Ron Stohler of Grace Church in Noblesville, Indiana. It’s a wonderful resource packed with information.

 

Extra Fit

Need an extra challenge? Get your abs in shape with Team Beachbody Coach and Founder of Team Let’s Go Fitness at Dan Vukmirovich. Dan’s videos are short, effective and productive! Let’s go!

 

Please feel free to share any of your moderation tips, workouts, encouragement, prayer requests, etc., on our Faith & Fit Facebook page and/or in the comment section below. Have a blessed day!