What Others are Saying about Fit for Faith
"This program is so much more than just exercise. It is giving me the tools I need to enrich my life and my energy level. It is the most comprehensive, common sense and guilt-free approach to health and wellness that I have read. It emphasizes your spiritual, physical and emotional well-being." Mary Condon
“In Fit for Faith, Kimberley Payne offered me no quick fixes or tricks for weight loss. Instead, this program caused me to consider my lifestyle and apply godly principles, nutritional wisdom and scriptural guidance to achieve my goals. Fit for Faith gave me the freedom to experience the joy of a healthier and more spiritually fit life.” Glynis Belec
Fit for Faith – 7 weeks to improved spiritual and physical health
Published by Kimberley Payne at Smashwords
Copyright 2011 Kimberley Payne
Discover other titles by Kimberley Payne at Smashwords.com
Scripture taken from the Holy Bible, New International Version. Copyright 1973, 1978, 1984 International Bible Society. Used by permission of Zondervan Publishing House. All rights reserved.
The “NIV” and “New International Version” trademarks are registered in the United States Patent and Trademark Office by International Bible Society. Use of either trademark requires the permission of the International Bible Society.
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http://www.kimberleypayne.com
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This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
Fit for Faith
7 weeks to improved spiritual and physical health
Kimberley J. Payne
Table of Contents
Part I: Exercise your body + Exercise your spirit
Chapter 1: Exercise your body: Cardio & Strength training
Chapter 2: Exercise strategies that work
Chapter 4:Exercise your spirit: Prayer
Chapter 5:Prayer strategies that work
Part II: Feed your body + Feed your spirit
Chapter 7: Feed your body: Healthy eating
Chapter 8: Healthy eating strategies that work
Chapter 10: Feed your spirit: Bible study
Chapter 11: Bible study strategies that work
Part III: Stretch your body + Stretch your spirit
Chapter 13: Stretch your body: Flexibility exercises
Chapter 14: Stretching strategies that work
Chapter 16: Stretch your spirit: Journal writing
Chapter 17: Journal writing strategies that work
References and recommended reading
Appendix A: 49-day Index of Health and Fitness Myths
Appendix C: Strength Training Exercises
Appendix D: Stretching Exercises
Fit for Faith is a unique workbook program. In addition to learning about the three components of fitness – cardiovascular exercise, strength training and stretching – your relationship with God will be strengthened through daily prayer, Scripture reading and daily journal writing.
God created you as a whole person, therefore take care of your whole self, not just the individual parts. A direct relationship exists between physical, emotional and spiritual health. A healthy body gives you the energy and enthusiasm to carry out the purposes that God has for your life. Practicing healthy living glorifies God.
This workbook is an invitation for you to discover for yourself the joys of treating your body with respect, learning to love yourself and connecting with God on a deeper level. You are invited to take a fresh physical and spiritual attitude on a daily basis.
You will learn that God truly cares. He is personal and He is intimate. God does listen to your prayers and is there for you. When you rely on God totally, for everything – including such things as losing a few pounds – He will bless you. God loves you and He wants you to love yourself. He did not create you to look at your body in disgust, but rather God saw all that He had made, and it was very good. (Genesis 1:31)
Each day, follow the outline provided and start with a simple prayer. Read the question in the reflection section and write your own response. At the end of the day, answer the three questions about your activity and healthy eating habits. Test your knowledge with the myth. Finally, close each day by meditating on the scripture verse.
The Fit for Faith Review is a personal record of your week. It is a self-evaluation tool that reflects your strengths and defines areas that need improvement.
You need to be faithful about doing something each day in order to realize the full potential of God’s plan for you. You are invited to develop physical well-being and grow spiritually to deepen your relationship with God. Prayer, Bible study and journal writing are to your spirit what exercise, healthy eating and stretching are to your body.
Blessings on your journey to health!
Kimberley Payne
Part I: Exercise your body + Exercise your spirit
Cardiovascular exercise & Strength training + Prayer
Think of exercise as either cardiovascular activity or strength training. Cardiovascular activity helps you to increase energy and keep moving. It is good for your heart, lungs and circulatory system. Strength training (also known as weightlifting) helps you keep your bones and muscles strong, reduces bone loss and improves balance and posture.
Prayer helps you to enter into a spiritual communion with God.
What cardiovascular exercise and strength training do for building a strong body, prayer does to build spiritual strength. Your body requires exercise and food, and it needs these things regularly. You cannot just take care of it at the beginning of the week and forget about it. Your spiritual life is similar to your physical body in that way. You cannot pray just once and have a healthy, growing spiritual life.
In strength training, you start by lifting small weights, and as you grow stronger, you can lift heavier weights. It is the same with prayer. You start by praying a short amount of time, and then as your desire grows you can spend time in prayer every day.
Just as exercise strengthens your body, prayer strengthens your spirit. Similarities between exercise and prayer include:
To be physically and spiritually healthy requires discipline. You need to practice both daily and use this strength or you will lose it.
The effects can be both immediate and/or long term. You may see the results right away or the effects can be cumulative.
Both exercise and prayer improve balance in your life, improve your quality of life and boost your mood.
With a pure motive, both delight God.
Exercise your body
What it is
Don’t you know that you yourselves are God’s temple and that God’s Spirit lives in you? (1 Corinthians 3:16)
Exercise rejuvenates your body. Cardiovascular exercise equips you to sustain an activity for a long period of time. It causes you to breathe more deeply and work your heart harder. When you are strength training you use resistance to strengthen your muscles.
What it’s not
Cardiovascular exercise is not only going to the gym and participating in an aerobics class. It does not make any difference whether you go to a gym or what equipment you use. Try to figure out where activity fits into your life. Any physical activity is better than no exercise. You need to do only about 30 minutes of moderate exercise daily and that half-hour can accumulate in shorter pieces.
Strength training is not only for men or for younger people. Women of any age can also benefit, particularly those most likely to suffer from osteoporosis.
Benefits of exercise
Elevates moodImproves balance and mobility
Maintains a healthy weightIncreases energy level
Builds strength and tones musclesA pure motive delights God
Discover the many benefits to exercise, including feelings of accomplishment and well-being, increased energy, reduced stress and improved sleep patterns.
Research indicates that activity reduces the risk of heart disease, falls and injuries, obesity, high blood pressure, adult onset diabetes, osteoporosis, stroke, depression, colon cancer and premature death. The U.S. Surgeon General has determined that lack of physical activity is as detrimental to your health as smoking a pack of cigarettes a day.
Regular cardiovascular exercise (aerobic exercise) helps you burn calories faster, even when you are sitting still. It does this by raising your metabolism (the rate you burn calories) up to 15 hours after exercising.
Strength training (weight lifting) helps you to better deal with everyday tasks, improves posture, increases firmness of muscles, and helps prevent osteoporosis. It also helps you build muscle so that even if you do not lose pounds, you may lose inches.
You need to include both cardiovascular exercise as well as strength training into your exercise program.
Take it slow and steady
Remember that fitness is not a “quick fix”. With a lifestyle change you may experience setbacks and plateaus. Think of this program as a start to a whole new lifestyle.
Schedule exercise in
Take an honest look at how you spend your days. Schedule exercise in your daily planner just as you would a business meeting or a doctor's appointment.
Track your progress
Keep a chart of your progress and take notice of small improvements.
Follow the 10-minute rule
Decide to do only ten minutes of exercise and then you can stop if you want. Generally, once you start exercising you will not want to stop.
Team up with a friend
A partner can make workouts more fun and push you to try harder. You will be more likely to stick to your plan if you have a partner. Join a walking club, a sports team or an aerobics class.
Do something else at the same time
You can read or listen to books on tape while riding a stationary bike. You can also watch television, listen to music, talk to God or think about a Scripture reading. If outdoors, carry a trash bag with you and collect garbage along the road or trail.
Create space
Create an area to call your own and make exercise so accessible that you have no excuse. Buy some low-priced equipment: an exercise bike, a resistance band, a set of dumbells, a stretching mat, a jump rope and an exercise video.
Look the part
Put on workout clothes – do not just change into running shoes. If you look the part, you will feel the part. Keep workout clothes in the car or beside the front door.
Time it right
Remember, if you do not have the time for a full workout each day, break down your workouts into three or four smaller chunks of ten minutes each. You can do different things in each of these times.
Vary your routine
You may be less likely to get bored or injured if you change your routine. Walk one day and bicycle the next.
Have fun
Take the “work” out of workouts. Try something new and experiment until you find one that you like doing. The best fitness plan is one that you can easily include in your busy schedule and not just another thing to add to your “to-do” list. Give thought to activities you enjoyed as a child, a teenager and as an adult.
Celebrate goals reached
Every time you reach a goal, celebrate. Reward ideas may include making a long-distance phone call, treating yourself to a long bubble bath, getting a pedicure, facial or massage, buying an extravagant bouquet, or subscribing to an exercise magazine.
Make fitness a family activity
Plan a weekend hike, sign up for line-dancing together, coach your child’s sports team, go ice-skating at the local community centre, plan a canoeing vacation, take an after-dinner walk, sign up for a mother-and-child exercise class, or go sledding together.
Learn to include simple activities into your daily routine. Park your vehicle over a block away from work. Once at work, favor the stairs over the elevator. Pull out your bicycle and ride to pick up your mail. Roller-blade around the neighborhood with the family dog. Hike through the fields and pick wild flowers to make floral arrangements for gifts. Join the children after school for a session of jump rope skipping or smash a birdie over the backyard badminton net.
If your schedule is full of everyone else’s extra-curricular activities, incorporate personal fitness during these times. For example, kick the ball around the field at your child’s soccer tournament. Or toss a ball on the sidelines at your spouse’s baseball game. You may want to help out a worthy cause by joining a walk-a-thon. A mother-child walk is an example of one way to combine fitness with family bonding.
Walking is one of the most flexible and relaxing activities. You do not need any special equipment or skills – just a good pair of shoes and sensible clothing. You can do it anywhere and any time with a friend or by yourself. Walking offers less risk of injury, with many of the benefits of more strenuous activities.
How do you get started?
Talk with your doctor
You should get medical clearance from your physician before making any significant changes in your physical activity level.
Set a goal
What are the benefits of setting goals? Goals give you the direction, energy and purpose you need to get going. Goals decrease stress and give you a sense of control and accomplishment.
There are two questions to answer when setting and achieving goals:
What is your goal?
How do you reach your goal?
What is your goal?
Finding your fit level establishes your starting point. It shows you where you need improvement and it can help you to chart your progress.
Goals need to be specific. A vague goal is unlikely to be accomplished. First, a complex or long-term goal needs to be broken down into smaller or shorter-term goals to ensure success. Then, the way to know whether you have accomplished your goal is if you have some way to measure it. Ideally you can use numbers to track your progress and achievement (see examples below.) Thirdly, to ensure success, make your goal attainable and achievable. Lastly, without a realistic deadline it is too easy to procrastinate. A time limit will help you stay focused on your goal.
Examples:
To say, “I want to lose weight” is not specific enough. To say, “I want to lose 100 pounds in three weeks” lacks realism. Instead a more specific and realistic goal starts, “I will lose ten pounds in two months.”
“I will lose two inches from my thighs in three months.”
“I will compete in a marathon this autumn.”
“I will be strong enough to pick up my two-year old before he turns three.”
“I will walk up the 40 stairs at work without feeling winded.”
“I will cycle three miles to the grocery store by the end of the month.”
You get the idea.
How do you reach your goal?
There are four major variables to consider when setting up a fitness program. A well-designed program follows the FITT formula: Frequency, Intensity, Time, and Type.
Frequency
Think of frequency as the number of cardiovascular exercise training sessions per week. You can exercise every day of the week with one day set aside for rest. By taking one day off each week, you will come back to your activity feeling stronger and more energetic.
Aim to strength train two to three times per week on alternate days. Set aside at least 48 hours to allow your muscles to fully recover.
Intensity
In cardiovascular exercise, intensity asks, “How hard are you working?” Choose activities that raise your heart and breathing rates. Use the Talk Test as a simple way to monitor your exercise intensity. You should always be able to hold a conversation while exercising. Adjust exercise intensity to make two to three-word phrases possible.
Pay attention to signs of overexertion, such as pounding in your chest, dizziness or faintness, or profuse sweating. Cool down for five to ten minutes before ending your workout. If any symptoms persist, see your doctor.
In strength training, intensity refers to the speed or workload (resistance) of exercise. Lift weights heavy enough to complete the last few repetitions of each set, but not so tough that you compromise your form.
Time
Time in the FITT formula relates to the duration of the workout. For health benefits, try to perform 30 minutes of cardiovascular exercise every day. You can break down your activity into smaller chunks of time. Think about times that you can do physical activity for ten minutes and build up to 30 minutes.
With strength training, the length of the workout depends on the result desired. You do not need to spend hours in a gym. You can have an effective workout in just 30 minutes. However, lift the weights slowly.
Type
The best type of cardiovascular exercise is any exercise that you will keep doing throughout your life. You must enjoy the activity you choose. Just be sure that when creating your program, you first consult your physician.
Think about activities that you participated in before, are currently involved in, or would like to try. Activities may include:
Aerobics, alpine skiing, aquatics
Ballet, basketball, baseball, badminton, bicycling, bowling, boxing
Canoeing, cross-country skiing, curling
Dance, gardening, golf, hiking
Ice hockey, ice-skating, in-line skating
Jogging, kayaking
Racquetball, rock climbing, running, rowing
Self defense, soccer, squash, stationary biking, step aerobics, swimming
Tennis, treadmill, volleyball, walking
Other:
With strength training, the type of exercise determines the outcome of your training program. It is important to have an overall development of the body and perform exercises in the order of larger muscle groups to smaller ones. Start with your legs, back and chest. Then work smaller muscles – shoulders, arms, and abdomen. Do the toughest exercises when you are least tired.
There are plenty of exercise programs to follow. When designing goals think about the steps necessary to achieve these goals. As well, pick a reasonable time frame for achieving these goals and decide how you will measure progress. Examples:
Goal:Lose 10 pounds and 2 inches off my waist
Time:Seven weeks (1.5 pounds per week)
Steps:1. Take measurements and weigh in
2. Interval training: Swim daily and bike 6x per week for 45 minutes
3. Nutrition analysis: track my eating for one week and reduce fat intake
4. Strength train a minimum of 2x per week
Progress:Changes in the weigh scale and improvement in measurements
Goal:Improve cardiovascular fitness and reduce risk of heart disease
Time:Seven weeks
Steps:1. Stationary biking 4x per week or walk 30 minutes at moderate intensity
2. Outdoor cycling to work (10 km) daily
3. Buy new bike
Progress:Bike 100 miles
Goal:Improve strength, tone muscles and prevent osteoporosis
Time:Seven weeks
Steps:1. Strength train with free weights (dumbells) 3x per week
2. Start weight bearing cardiovascular exercise such as walking
Progress:Achieve 25 pushups and carry my own grocery bags
Goal:Increase energy and improve mood
Time:Seven weeks
Steps:1. Walk to mailbox daily, and try one new exercise video every month
2. Participate in weekly stretching class with friend
3. Drink eight cups of water every day
Progress:Replace mid-afternoon coffee and sugar break
Now it’s your turn:
Goal:
Steps:1.
2.
3.
Time:
Progress:
Goal:
Steps:1.
2.
3.
Time:
Progress:
Goal:
Steps:1.
2.
3.
Time:
Progress:
Think about…
What is the lowest weight you have maintained as an adult for one year? What is the largest clothes size you feel comfortable in?
Do you have the support of your family?
What equipment do you presently have access to? Are you willing to spend money on equipment and supplies?
Where can you participate in the activities you enjoy?
How do you see your life being different when you meet your goals?
What it is
Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. (Philippians 4:6)
Prayer builds your spiritual strength. It can include praise, confession, thanksgiving or appeal. Prayer puts you in contact with God, Who has more power than you could ever imagine. When you pray, He hears you and fills you with the power to do things you never thought you could do.
What cardiovascular exercise and strength training do for building a strong body, prayer does to build spiritual strength. Your body requires exercise and food, and it needs these things regularly. You cannot just take care of it at the beginning of the week and forget about it. Your spiritual life is similar to your physical body in that way. You cannot pray just once and a have healthy growing spiritual life.
What it’s not
Prayer is not just for highly-spiritual people. God delights to have you come to Him with your requests. You do not have to be “good enough” to pray.
Like exercise, prayer is not a one-time thing. You can pray every day, anywhere and any time. It is important to spend time in private prayer each day – just you and God.
Prayer is not talking to others, reading or studying. It is not “doing” something. You need to let everything inside you get still. You may feel compelled to cram every moment with activities and external stimuli. Still your mind and listen for God’s voice to emerge. (Psalm 46:10)
Prayer is not just about you talking to God, but God talking to you. With prayer you can have a private audience with the Lord. An intimate dialogue goes on inside where there may not be an audible voice, but Spirit to spirit.
Benefits of prayer
Allows intimate dialogue with GodEncourages you to face a new day
Provides information and strategiesAccomplishes the impossible
Develops deeper relationshipA pure motive delights God
Prayer, when combined with quiet time, can decrease respiratory rate, heart rate, elevated blood pressure and muscle tension. During prayer, the body escapes from the stresses of everyday life and enters into a relaxed state.
Follow the P.A.T.H. (praise, admit, thank, help) to prayer:
Praise
Worship the Lord with gladness; come before Him with joyful songs. (Psalm 100:2)
Recognize God and His greatness. Give Him praise and honor. This takes the focus off why you are praying and puts it on the One who can answer. Focus on God first, and the problem diminishes. Your praises should outweigh your petitions. If you do not know what to praise God for, explore His attributes and character from the Bible. Based on your personal history, or past negative experiences, you may have to change some of your thoughts about God.
Admit
Have mercy on me, O God, according to Your unfailing love…blot out my transgressions. Wash away all my iniquity and cleanse me from my sin. (Psalm 51:1-2)
Admit you did wrong. Be repentant and confess your sin. Do not try to hide your sins or failures, but do not dwell on them either. Be honest, God knows. God will give you a way of escape from every temptation. Ask for God’s forgiveness, strength and help. His strength is made perfect in your weakness. Admit that His forgiveness of your sin is effective.
Thank