Results come from what we do consistently.
But ONLY YOU can define what
YOUR PROGRESS will look like!
Our lives are different...
Our bodies need different things...
We all have different preferences...
BUT we all are called to steward our bodies in a way that honors God.
So if you’re not getting the results you desire, ask yourself these 3 questions:
Question #1: How consistently are you following your plan?
If your plan includes 5 workout sessions a week, and you’re only completing 3, that’s 60% consistency.
If those 3 sessions are of high quality, then focus on Improving your consistency.
If you're having difficulty completing your plan, consider what is hindering you?
Time of Day?
Re-Evaluate your plan and make adjustments as necessary!
Question #2: What IS working for you so far?
What improvements have you noticed in your daily routine?
What is getting easier?
How are those daily habits progressing you towards your goals?
In what ways are you feeling more energized, healthier, stronger etc?
Question #3: WHAT/WHO is your WHY?
When you’re struggling to be consistent, focus on your WHY...not your goals.
Why do those goals matter to you?
Why do they add value to your life?
Why are they worth your time, energy and money?
Remember, the "best" program is the one you will consistently follow.
If you want to improve your results, improve your consistency of daily SWEAT habits!
Do you need help creating a plan that fits you and your lifestyle?? Let’s connect and customize a plan that aligns with your goals and your needs!
✨ Did you know that YOU can naturally boost your immune system by eating veggies and fruits daily??
YES! They can contain key vitamins and minerals needed to nourish your body and build up your body’s ability to fight infection, disease and illness!
Try adding these nutrients to your healthy eating plan this week at least twice each day for a natural boost!
Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.
🍊vitamin C 🍓
Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables.
🥦 Vitamin E sources include nuts, seeds, spinach, and broccoli.
☀️ Vitamin D 🍳
Research shows vitamin D supplementation may reduce the risk for viral infections, including respiratory tract infections, by reducing production of proinflammatory compounds in the body. Increased vitamin D in the blood has been linked to prevention of other chronic diseases including tuberculosis, hepatitis, and cardiovascular disease. Food sources of vitamin D plant-based milks, eggs, fatty fish and sunshine!
🎃 Zinc 🥜
Zinc is a mineral that can help boost white blood cells, which defend against invaders. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.
#SWEATtip: ADD at least one serving of these immune boosting foods to your day this week, focusing on the above nutrients.
Share your journey with us and enter to win weekly prizes in our F619 SWEAT CLUB!
You will also have access to our F619 SWEAT ACADEMY! This is a Self-paced training program to empower you to be fit one healthy habit at a time!
Our #FaithFocus this week is 1 Thessalonians 5:17
Make your life a prayer.
Prayer is possibly the simplest of practices
yet also possibly the most neglected.
AND it is the most essential thing to living a life of victory.
Another Bible version says, pray without ceasing.
The idea is that we are always in constant surrender to God...
Surrendering our hearts to HIS desires.
Surrendering our agendas to HIS purposes.
Surrendering our thoughts to HIS truth.
and two-way communication with God...
Praising Him for who He is and
BEING STILL in His Presence.
Making requests for ourselves and others
LISTENING for HIS LEADING.
Whether you sit and pray
and/or pray as you do chores
and/or drive to work
and/or reach out and ask to pray for others...
the goal is CONSISTENT connection with God-
a continuous conversation where ideally we listen more than we speak.
My prayer for you is that you will find new ways to connect with God through prayer and learn how to live your life prayerfully each moment of every day!
How can we pray for you today?
I shared a new workout idea with our #F619sweatCLUB this morning, and maybe you’ve tried something similar before! (Read to the end to see it!)
It’s called a #TRIGGERworkout or #Intermittentworkout!
And I believe it’s a great way to increase your overall DAILY activity if you’re having a difficult time with a consistent workout time during quarantine because of
- caring for loved ones
- extra work hours
- no equipment
And so on!!
In addition to creating routines, there are some everyday choices that can also help us improve our sleep quality. And all of them line up with our daily #SWEATgoals!
1- Be grateful.
Take some time to write 1-3 things you’re thankful for. You can write in a journal, a blog or just your notes on your phone. Being grateful fosters tranquility and help you rest better.
2- Eat early & eat light. (timed nutrition & eat clean)
Going to bed with a full stomach can disrupt your sleep. So aim to have your last meal within 2-3 hrs of bedtime. If possible, also try to make it your lightest meal of the day since your energy needs will be less as you sleep.
3- Be active. (active lifestyle)
Moving your body releases a chemical called adenosine in the brain that promotes sleepiness. This doesn’t necessarily mean you need to workout before bed, but studies show that being active overall will improve deep sleep, and even the duration of your sleep!
4- Hydrate. (water)
Hydration will improve your body's circulation while you sleep, as well as prevent night cramps and thirst.
How is your sleep quality?
To get more tips and customized coaching, join our online #SWEATCLUB for free through the end of this month!
A Jesus girl who desires to honor God with my everyday choices! I love my family, sweating with my friends, and anything chocolate!
Every week, we focus on a Scripture & Sweat Goal in efforts to train ourselves to honor God with our bodies and our everyday choices. We refer to these as our weekly #FAITHfocus & #FITfocus.
Subscribe to our weekly
#FITNEWS to receive these helpful tips directly into your inbox.
Do you not know that your body is the temple of the Holy Spirit?
You are not your own. You were bought with a price.
Therefore, Honor God with your body.
1 Corinthians 6:19, 20