#FITfriday 

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 
- motivation 
And so on!!

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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! 

One positive thing to take away from this time of uncertainty is that we have more time to focus on our health! Here are FIVE Ways to SWEAT to boost your immunity...


1️⃣ GET YOUR SLEEP/MEDITATE.

Stress is a huge factor in compromising your immune sysyrem. So make sure you’re getting at least 7 hours of sleep each night. That may be easier now that so many businesses and events have been closed and canceled. So it's a great time to practice an ideal sleep schedule/routine!

Also find ways that you enjoy to meditate, pray and/or relax to manage daily stress. 


2️⃣ DRINK YOUR WATER.

Your body needs water for every daily operation. When your body is dehydrated, your body will have to work harder to do it’s daily functions, including fighting illnesses. One positive thing is that you will be able to access the restroom more now as you increase your intake! Your goal is half your bodyweight in oz of water!

So grab your favorite water bottle and start early, drink often and crush your goal while building up your immune system!


3️⃣ Eat your veggies.

Vegetables offer so many health benefits, and one ☝🏼 very important one is FIBER! 
It helps rid your body of toxins, makes you feel full and  provides prebiotics for gut health. 
You can start by adding a salad to your meals or replacing one meal as a salad! 

I know I don’t eat as many fresh veggies as i need, so I also drink shakeology daily to supplement my daily nutrition intake! If you'd like a FREE SAMPLE, message me, and I will send you one!


4️⃣ Be ACTIVE

Move your body with purpose daily to improve blood circulation which will also improve your immune response. It’s believed that increasing your body temperature can also kill germs!

Right now, we are offering FREE SWEAT CLUB MEMBERSHIPS (our online faith and fitness community) so you can workout with us, receive encouragement and tips and tools to become healthier! You can request to join here 
https://www.facebook.com/groups/1669755576611277/?ref=share


5️⃣ Take your vitamins.

Even if you’re eating real, whole  Foods, there is a nutritional gap that prevents you from getting all the vitamins and minerals your body needs. 

I highly recommend 4Life Rite Start because it also includes hormonal support and their patented transfer factor formula that improves your body’s immunity response.

But of course, you can start with any other brand that you like as well. 


Of course, good hygiene is a MUST! 

Please share to help others SWEAT with us to boost their immune system! 

BOUNDARIES-- they are good for you!
Boundaries are gifts from God to enjoy all the blessings He gives us.

We often think of boundaries as restrictive--
but they actually FREE us from so many things that are unnecessary and will hinder our progress.

In reality, boundaries protect you and your progress!

As you practice each of the #SWEATGOALS, you must create boundaries...

Boundaries that encourage you to remember your WHY.
Boundaries that equip you to make better choices.
Boundaries that empower you to overcome temptations.

Commit today to Honor your boundaries.

HOW??
When you honor your boundaries,
you make them a priority...by filtering your choices through them.
 
you appreciate their purpose...by reminding yourself of why they are important.
and
you keep practicing them...even if you are not experiencing the results you desire or life happens and interrupts you. Just don't quit!

If you need help creating boundaries, let's connect! 

SHARE this with a friend and let's get #fittertogether!

Becoming healthy is a very courageous choice.
And it doesn't happen overnight. 

When you make the choice to become healthy, it's not just about changing your outward behaviors.
It is a daily choice to change the way you THINK about what you will eat and how you will move your body. Even more, it is a daily choice to focus on WHY you want to make those changes.

If you find yourself starting over and over every week, or month or year, in your efforts to become healthy, I pray these 3 strategies will encourage, equip & empower you to experience progress as you learn how to CHOOSE TO CHANGE,

STRATEGY #1
Accept your current situation.
The first step to changing your mindset is accepting your current situation and what you cannot change. Hal Elrod, author of Miracle Morning, explains that resisting reality keeps us from moving forward.
Whether you need to become healthy for medical reasons or to feel better, move better or perform better, you first must acknowledge and accept your current state of being. This awareness will be what prompts you to want to make a change, to realize that a change needs to be made. 
You can't change what has happened to this point...
but you can change what happens moving forward. 
Write it out:
What is your current situation?
What do you have no control over?
What choices caused you to be in this situation?

STRATEGY #2
Believe change is possible.
After accepting your situation and admitting you don't want to stay there...
now it's time to envision what you DO want.
How would you like your life/situation to be different?
How do you envision yourself feeling? 
What do you envision yourself doing?
Who do you envision yourself surrounded by?
WHY are these changes important and/or valuable to you? 
You cannot achieve what you cannot be believe...
So if you want to be become healthy, put all your energy into believing you can be healthy! 
Write it out:
How do I want to see my situation change?
What do I have control over?
I believe these changes are possible because...

STRATEGY #3
Choose to Change.
Now you are ready to choose to change! 
Commit to taking action everyday by tracking your activity, logging your progress and sharing your journey with others.
Change the way you think by filling your mind with God's truth to combat any doubts, fears, distractions, or obstacles that arise.
Progress is the result of the choices you make to change your life.
Healthier choices begin with healthier mindsets.
So make today the day you choose to change your life one healthy habit at a time!
Write it out:
What ONE action can I commit to everyday to change my situation?
How will I track my progress?
Who will I share my journey with to be accountable?
What Scriptures will I meditate on to keep me focused?
How will choosing to change my mindset change my health and my life?

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We would love to pray for you as you begin your journey to choosing to change!
Please share your responses below or email us at f619@foundations619.com.