Letting God into your Fitness Plan!

 

Source: By Sean Foy, MA
Daniel Plan Health and Fitness Coach

Daniel Strong = “A pursuit of excellence in body, mind, and spirit for God’s glory.”

We all want to be healthy, fit and happy…but it can be challenging to achieve with our hectic lives. Follow these ten steps from Daniel Plan Fitness Coach Sean Foy to help you become Daniel Strong and make a fitness plan that will work for you. Here are Sean’s tips to help you start and stick with your fitness plan:

1. You can do it!! The first step in reaching your health and fitness goals of an active, physically fit, Daniel Strong lifestyle, is to begin by believing that you can change. Forget about yesterday – no matter what your previous experiences or attempts to change your fitness habits in the past have been….today is a new day and with God’s help and strength you can do it – one day at a time!

2. Take Fitness Baby Steps One of the best ways to “ease” back into a regular fitness program is to “start small”. Set small realistic goals allowing you the opportunity to “fit” exercise into your daily schedule-as well as increasing your confidence as you accomplish small measurable goals.

3. Select exercises you enjoy I get asked all the time, “What is the best exercise to help me lose weight, get in shape or improve my health? And my answer is always the same – “The best exercise to help you get fit and stay fit is THE ONE YOU WILL DO!” In other words, choose activities you enjoy – not exercises you find to be boring or drudgery. Begin with exercises or movements which bring a smile to your face. Whatever brings joy to your heart and soul, you are much more apt to continue.

4. Get in touch with your “fitness personality”… Ask yourself: Do I like to exercise outside, inside, on machines, with others or by myself? Do I like to do other activities when exercising such as reading, praying, worshiping, watching TV, and listening to music? Do I prefer exercising at home or at a gym? Do I like to compete when I exercise (e.g. playing a sport or training for an event)? By asking yourself these questions, you’ll get a better sense of what your “fitness personality” is all about.Screen Shot 2017-07-12 at 6.27.39 PM

5. Forgive!! Be aware of statements that produce self-blame, shame or guilt. “Oh, there you go again missed another exercise session!!” or “You will never change!” Typically, self-blame can spiral into a demoralizing way of thinking that can sabotage even your best efforts. If you miss an exercise session or were inactive for a short period of time, which will happen, don’t beat yourself up! Simply assess your lifestyle at the time and plan to get back into your new Daniel Strong active lifestyle. Maintaining an active healthy lifestyle requires patience, persistence and most importantly forgiveness.

You don’t have to be perfect to be physically fit and Daniel Strong!

6. Take Charge!!”Responsibility can be defined as the ability to choose your response”. Individuals who begin and maintain a Daniel Strong lifestyle recognize their ability and the freedom to choose their response in any situation. But remember, taking personal responsibility for your health and fitness does not imply that you have to do it alone. In fact, taking responsibility for your health and fitness should encourage you to proactively build a support team of good friends around you to encourage, assist and support you along your journey.

7. Plan your exercise before your week begins Good exercise habits happen because we make them happen. Take a few minutes before your week begins and plan out your week. Schedule “non-negotiable” appointments with yourself – jotting down on your phone or calendar the exact day and time you are committing to move your body. Soon enough, your regular exercise program will be something you cherish, protect and look forward to!

8. Increase your training slowlyTo help your body become Daniel Strong, slowly and incrementally begin to increase your training by 5-10% every week or every other week, based upon how you are feeling. Progression of your exercise routine is the key to getting into Daniel Strong shape. There are a number of ways to progress your workout such as:

Changing the number of repetitions
Increasing the duration of exercise
Increase the speed of exercise
Increase the number of exercises performed
Increase the number of sets performed
Increase the intensity of exercise-increase the elevation, RPM’s revolutions per minute.
Changing equipment or apparatus
Decreasing your rest interval
Change your position
Going from bilateral to unilateral –training one arm or leg at a time vs. both at the same time
Add a balance factor-when exercising such as using a ball, BOSU or foam roller.

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9. Track your progress Use a small notebook or your mobile device to keep track of your exercise duration, number of exercises, sets, repetitions and weight completed. Also, make note of how you feel before during and after your activities or workouts. If you want to simplify your tracking, check off the day you completed your exercise-and give yourself a pat on the back!

10. Fitness and Friends: Get a workout buddy who is at your level! Getting back into shape and becoming Daniel Strong is always easier with a friend who is at a similar or higher fitness level to you. Enlist the help of friends, family members (even your dog) who you know will be consistent and faithful to exercise with you….this will help you progress together as well as encourage you and keep you accountable.

It doesn’t matter where you begin – what matters is taking that first step and discovering the exercise you enjoy. Start small and make it a regular part of your life.

Just remember to take it one step at a time and win today!

11.Don’t forget to take your Supplements!  You need to put the vitamins, minerals and antioxidants back into your diet, that are missing in todays nutrition.

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Top 10 Best Exercises For Weight Loss 2017

 

Source: Namita Nayyar (WF Team)
With increasing stress and a sedentary lifestyle, regular exercise is becoming an essential component to stay healthy & fit. Weight loss is an extremely personal journey that doesn’t look or work the exact same way from one person to the next. The best exercises for weight loss, have certain elements in common: They’re generally high-intensity and they burn a lot of calories in a short duration.

Weight Loss 2017

1. Weight Lifting:

There is not one but multiple reasons why a woman should lift weight. Moderate weight training can increase a woman’s strength by 30-50%. A woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As lean muscle increases so does your resting metabolism and you burn more calories all day long. A research has found that weight training can increase spinal bone density (and enhance bone modeling) by 13 percent in six months. This, complimented by adding calcium daily, can be a woman’s best defense against osteoporosis. Weight training can increase glucose utilization in the body by 23 percent in less than half a year. It has been observed that women in their 70’s and 80’s have built up significant amounts of strength through weight training and studies show that strength improvements are possible at any age.

2. Jogging:

This exercise can be your golden ticket to get lean if balanced with a healthy low-fat diet. You can lose weight by jogging for 20-minute sessions with a personalized workout plan. According to the American Council on Exercise, a person weighing 150 pounds burns about 272 calories in 30 minutes when jogging at a pace of 5 mph. Picking up the pace and jogging at 6 mph, he will burn about 340 calories. A 30-minute jog at 7 mph will equate to about 391 calories in a person weighing 150 pounds. A person who weighs more has to work harder and thus will burn more calories. In 30 minutes, a 200-pound person jogging at 5 mph will burn about 363 calories, about 454 calories when jogging at 6 mph and about 522 calories when jogging at a pace of 7 mph.

3. Tabata:

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It’s designed to be four minutes of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times, explains Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center.

4. Yoga:

This can be a secret weapon in your weight loss path because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). But that’s not all. Yoga requires balance and stability, which promotes functional strength, and it helps our mental health. Aim to squeeze it in at least once a week. And if you can’t make it to the studio, there are plenty of flows you can do at home.

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5. Hula Hooping:

This is a best cardio workout for weight loss designed to do at home for about 40 minutes. This workout requires constant push- pull contractions in your core muscles, at the sides of your waist, glutes and thighs. Choosing the right hoop is a must and you need to make sure you have the right size. Start off on your weightloss workout, by putting one foot in front of the other and shift your weight back and forth. If you are a beginner start with some basic moves and you can move on to advanced moves. Any combination of moves for 30 minutes thrice a week for 4 weeks will burns major calories and help you lose 3 to 6 inches all over your body. This workout is one of the best regime for turning belly fat off the body. This workout helps in toning arms, abs, back, and legs.

6. The Bear Crawl:

Unlike the other exercises that directly burn calories, the bear crawl modifies the position of the pelvic muscles involving leg muscles to burn calories. The benefits of this exercise is that it works your whole body (with a specific emphasis on your shoulders and core), and building your quads more than a regular straight-legged push-up position.

7. Skipping:

Use this cheap, portable tool to get your heart rate racing! Warm up with a light 3-minute skip with the rope. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between), Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace) Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9. If you want more, work your way back up the ladder until you reach 100/100 again

8. Cycling:

Besides being a cardiovascular exercise that burns calories, cycling also strengthens your muscles – particularly your hamstrings, glutes and quads without too much risk of injury. The stronger your muscles are, you’ll burn loads of calories in a short amount of time doing intervals, and your metabolism will be up for the next 12 hours, meaning you burn extra calories over the course of the day.

9. Lunges:

They are a great strength builder for everyone from the beginning runner, to the 5K racer, to a seasoned marathoner, to the biathlete, to the serious bike racer. They are one of the most important exercises for the thigh and buttocks. This exercise burns maximum calories, shape and define a greater percentage of your total mass and provide phenomenal cardiovascular benefits.

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10. Swimming:

You can burn over 750 calories in an hour of swimming and you’ll work all of your major muscle groups. As with most workouts, it helps to go in with a plan.

Incorporate these Top 10 Exercises for 2017 in your fitness routine to get a desired body shape.

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