Life can get a little out of hand and routine can slip through the cracks before we know it! One thing that keeps me going are good, healthy, revitalizing SNACKS! Not simply juicy Medjool dates and crunchy cashews. Nah, I’m talking SUPER SNACKS! Super snacks are the kind of workout you do, when you only have 5-7 minutes. I highly recommend spreading out a few of these snacks in your day if you can! I promise you’ll be satisfied. Helpful tip: If you’re a super snacker, wake up and put on workout clothes (or something you can move in) so that you are ready to go at any moment!
A snack is a very small meal that you enjoy at ANYTIME of the day, correct? It might as well be a workout too! Say you only have 5 minutes and want to make the most of your time. So for a quick energy boost you decide to super-snack on THIS (and maybe hold the banana or snap peas for after)!
SUPER SNACK: 5 MINUTES OF BOOTY BOOSTING
WATCH VIDEO DEMONSTRATION- THERE’S A WHOLE LOT OF CUTENESS, YOU’VE BEEN WARNED! FEEL FREE TO SKIP OVER BECAUSE I KNOW YOUR TIME IS SHORT 🙂
30 SECONDS AN EXERCISE
-IF WORKOUT IS UNILATERAL (SINGLE-SIDED), SWITCH TO OPPOSITE SIDE HALFWAY THROUGH!
NO REST IN BETWEEN
5 MINUTES STRONG
YOU CAN CHOOSE TO REPEAT THE SET UP TO 4X FOR A SOLID 20MIN SESSION
ON HANDS AND KNEES
FIRE HYDRANT-SIDE KICK
DONKEY KICKS- STRAIGH LEG
DONKEY KICKS- BENT LEG
ON YOUR BACK
HIP BRIDGE- 1 LEG EXTENDED
DEAD BUGS- RIGHT ARM TO OUTSIDE OF LEFT FOOT EXTENDED LEG, LEFT HAND TO OUTSIDE OF RIGHT FOOT EXTENDED LEG
ON YOUR BELLY
ALT. SUPERMAN- RIGHT ARM, LEFT LEG/ LEFT ARM, RIGHT LEG
SQUAT KICK BACKS
Don’t forget to read the MISSION page and see what this is all about!
Let’s build each other up in conversation online and real-life to build a community of super women with strong souls AND bodies! We need each other!
“May God himself, the God who makes everything holy and whole, make you holy and whole, put you together—spirit, soul, and body—and keep you fit for the coming of our Master, Jesus Christ. The One who called you is completely dependable. If he said it, he’ll do it!” 1 Thessalonians 5:23
JOYFULLY FIT MISSION
EXERCISING FAITH AND FITNESS
Does happiness come from bulging booties and a toned 6-pack? It’s common to think that perfect happiness will come once one has reached their optimal physique. What if I told you that there is more to FITNESS than working out 200 hrs of your week and weaning yourself off calories?
In starting this blog, I want to bring in a new wave of thinking when it comes to FITNESS. To many of us fitness looks like unrealistic goals, comparison, buying into an expensive program, wishful thinking, no time or not knowing where to even start.
I bring you the concept of JOYFULLYFIT: FIT to live, FIT to survive, FIT for your calling and FIT to find JOY in this lifestyle of INTEGRATED FITNESS.
THE INTEGRATED FITNESS APPROACH
Integrated fitness means combining different areas of health and fitness to see results beyond bodily fitness. Results that include consistency, healing, strength, mental resilience, wisdom and a faith strong enough to breakdown walls of doubt and insecurity.
Having an integrated approach to being fit is the only way to find adherence, fulfillment and happiness in living. 5 Critical elements to this mindset are: Mental, Nutritional, Physical, Spiritual and Environmental–all which exercise is necessary in applying. Too much focus on one of these areas can distract you from the rich benefits of tuning up the other pieces of yourself. You are not just a physical body that needs “shaping up” according to mainstream fitness. You are also not simply a mouth that needs nutrient-dense feeding. You are an all compassing mind, body, spirit, and soul . You may not realize it yet, but you have a great calling by God and He has given you impactful gifts and talents! Making sure to EXERCISE FAITH AND FITNESS will boost you in life, vitality and impact.
RULES OF THE HOUSE:
These are REAL and EVERYDAY issues that we all have. As time passes, let’s learn to leave them at the doormat:
A closed mind and heart
Obsessive thoughts about appearance
Obsessive food behavior
“Love the Lord your God with all your heart, all your soul, all your mind, and all your strength. The second is EQUALLY important: Love your neighbor as yourself.” Mark 12:30-31
It’s easier said than done, but here we will learn, grow, play and pray with each other as we seek out better relationships with ourselves, the people around us and our Maker, God.
Remember this: Your waistline can be measured. Your weight can be measured. The calories in Breakfast can be measured. But do you know what cannot be? THE LOVE OF CHRIST. That and only that will ever bring you HONEST FULFILLMENT and COMPLETION in all of the 5 elements listed above. You my dear, are FIT for Christ already. This truth will unravel in blog postings to come!
“May you experience the love of Christ, though it is too great to understand fully. Then you will be made complete with all the fullness of life and power that comes from God. Now all glory to God, who is able, through his mighty power at work within us, to accomplish immeasurably more than we might ask or think.” Ephesians 3:19-20
Be joyful in hope, patient in affliction, faithful in prayer.
Endurance training is no joke. Many competitive lifters fear it because of all the cardio it consists of. Although science backs up the fact that it actually can HELP you build muscle. You lose the muscle with cardio if you are not consuming adequate amounts of protein or you are doing it too often.
It is especially with exercise that keeping consistent and enduring through the sweat and heavy breathing that we clearly see endurance come into play. Don’t we also need it in our lives outside training as well? There is SO much that we have to endure on a daily basis from headaches, to kids screaming, to bosses breathing down our necks. I’m sure we all have our own methods of enduring, but how effective are they in silencing the impact it all has on our spirits and minds? There are stress management classes to prove how terrible we are at enduring–if you hear of one, sign me up!
What if there was a one way to endure the wild fires of trouble, disease and pain in your life? It’s too bad we don’t all live on Paradise Island as Amazon woman who simply lasso anything standing in their way. Well, there is this lasso we could use figuratively. The Lasso of hope, by putting our HOPE IN GOD. It’s the cure all for when you “just can’t” anymore. I know it, because I tried it. A few years back I genuinely put my hope in God when I learned that trying to fix everything myself only wound me up in a big ball of stress and serious anxiety.
I have been inspired to endure the trials of this life because of what Jesus did and is continually doing for me. It is DAILY that I hope in Him and speak out truth of His WORD on my life and my family’s.
Jesus knows our pain, annoyances, impatience. He is God in human flesh who lived here and died here with torment, temptations and struggles in-between. He is the epitome of what endurance means:
“Let us keep looking to Jesus. Our faith comes from Him and He is the One Who makes it perfect. He did not give up when He had to suffer shame and die on a cross. He knew of the joy that would be His later. Now He is sitting at the right side of God.” ROMANS 12:2
Girlfriends, look FORWARD to the JOY God promises he’ll bring to you. Endurance inspired by hope in Jesus Christ will fuel you for life. Ride it out, trust what He’s doing. If he said it, He’ll do it! There is no one you can depend on more.
STEP ONE…Have you vocally asked God to take the reigns on your life? Have you asked Him to fill you with His Spirit? If you are mad at God, but haven’t done these things on the regular…you might want to consider doing so! He wants to meet your needs friends, and He will, if you let Him!
“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.” ROMANS 15:13