Tips for Strength Training

Today's post is taken directly from the Fit for Faith workbook:


Before starting a weight lifting program, there are a few tips to keep in mind:

Check with your doctor
You should get medical clearance from your physician before making any significant changes in your physical activity level.

Warm up and stretch
Warm up with at least five minutes of light activity such as walking, bicycling or swimming. Then stretching should follow. Hold a stretch for 10 seconds, and stretch legs, back and upper body.

Know the terms
“Free weights” are bars with weight plates on each end.
A “barbell” is a long bar and a “dumbell” is a short bar.
A “bench” is usually a flat support similar to a piano bench.
An “ankle weight” is a weight that can be wrapped around your lower leg.
“Repetitions” (reps) means completing a performance of a single exercise, which includes both up and down.
A “set” is the number of repetitions of a given exercise.

Follow your program
Train two to three times per week, every other day. Leave 48 hours rest in between your workouts. For example, strength train on Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. Do not work the same muscles on consecutive days.

Select your exercises
It’s important to have an overall development of the body and perform exercises in the order of larger muscle groups to smaller ones: legs, chest, back, shoulders, arms, and abdomen. Vary between programs and also combine exercises from each program to create new programs.

Choose a weight
Select a weight that is heavy enough so that it’s tough to complete the last few reps of each set but not so tough that form and technique are compromised. Follow this rule of thumb: if you can only do six reps, then decrease the weight and if you can do 12 reps easily, then increase the weight. Be sure to work on better technique and higher reps before adding any weight to your exercises.

Dress properly
Wear light, comfortable, non-restrictive clothing, and shoes with a good arch support. Avoid jewelry and wear a safety strap with glasses.

Watch your breath
Remember to breathe steadily and evenly with each repetition. Exhale on the exertion phase (as you lift) and inhale on release. Never hold your breath.

Move slowly
Concentrate and isolate the muscles that are being exercised. Raise and lower the weights under control and do not let momentum take over. Moving slowly is best as too much momentum takes resistance off working muscles.

Cool down and stretch
After your workout, repeat part of your warm up and stretching routine to help your muscles recover. Remember to drink lots of water.

Stay motivated
Track your sets, reps and weight on your program card.

Change the routine
Vary the exercises and the equipment using a combination of free weights, machines and tubing. There are a variety of ways to increase the intensity of a given workout. One is by adding more weight. Another method of increasing the intensity is to decrease the amount of time required to complete a given workout.

Blessings on the road to health!

Slim Tips "On the Cheap" by Laurette Willis

Welcome guest blogger Laurette Willis of Praise Moves.

Do the ads for expensive fitness equipment, pricey gym memberships and overpriced weight loss programs have you down? No need to get bent out of shape financially just to keep in shape physically. Here are seven skinny tips to burn the fat without burning a hole in your wallet.

1. The journey of 10,000 steps begins with a single-Pedometer!
An inexpensive pedometer at your local department store can help you meet that 5-mile recommendation for good health (10,000 steps equal 5 miles). You may be surprised to learn you walk less (or more!) than you thought you did!

2. Stepping Out and Stepping Up
We've heard this before: take the stairs instead of the elevator and park further away from the entrance to the store. Such habits make fitness a lifestyle (instead of something you're doing just to lose a few pounds).

3. Clean out the Cobwebs
Cleaning house can help you burn over 200 calories in 30 minutes. Want to really spruce things up? Moving furniture around can up the ante to about 450 calories per hour (but watch that back!).

4. Flashdance!
Turn up the radio, take out the CDs, or crank up the mp3 and boogie (or baile!). Shake away that breakfast burrito by shaking the blues away and burn tons of calories for free!

5. More Bounce to the Ounce
Ever bounce on a mini-trampoline or rebounder? It's not just for kids! A low-cost rebounder is great for the lymphatic system and provides a terrific low-resistance workout that is easy on the joints.

6. Who's Your Ethel?
You don't necessarily need a personal trainer or fitness coach to motivate you - try the buddy system. Lucy had Ethel, Andy Griffith had Barney Fife. You and your friend can encourage each other to keep in shape and go the extra mile (whether Ricky and Fred want to go or not!).

7. Gym in a Bottle, or a Soup Can
Don't have the extra money or space for fancy gym equipment? No problem! Use the stairs instead of the StairMaster®. Gallon jugs with water can become inexpensive hand weights. A gallon of water weighs about 8.33 lbs. Too weighty? Try soup cans instead (just don't strap them on for leg weights-you'll look really silly).

Getting and staying in shape need not be a costly proposition. Plus, the benefits can actually save you money as your health and energy level excel!

© Laurette Willis 2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves, offering fitness programs, DVDs, books and training for those interested in a Christian alternative to yoga, and fitness for spirit, soul and body at http://praisemoves.com . Follow Laurette on Twitter and on FaceBook

Secret Weapon for Busy Women by Laurette Willis

Welcome guest blogger Laurette Willis from Praise Moves


"I call heaven and earth as witnesses today against you, that I have set before you life and death, blessing and cursing; therefore choose life, that both you and your descendants may live" Deuteronomy 30:19

"Choose Life" = Spiritual Shorthand for the Busy Christian

What's one of the quickest ways to experience positive change in our lives? Choose life. How about for weight management, fitness and vibrant health? Yes, the "choose life" decision can be made in a minute and lived moment-by-moment one day at-a-time. Choose life.

How can a scripture and spiritual directive to "choose life" assist us in our goals to be fit witnesses spiritually and physically? As busy people, we need some practical, proactive tools we can use at a moment's notice to help us handle decisions, challenges and temptations.

I have found these two simple, yet startlingly powerful words have kept me from falling prey to sudden urges for "just one" (bite, cookie, candy bar, soda, binge or foray into Debtsville). You may be different, but for me "just one" rarely ends with just one.

Whenever I simply stop and say to myself, "I choose life," my spirit (the real me) rises up with strength to overcome the flesh and I'm suddenly able to say "No" to the temptation.

These two potent little words from scripture can also help us get moving when our flesh wants to "veg out" in front of the television or skip the fitness break we've committed to taking that day.

"I choose life," I'd say as I laced my running shoes and headed for the door or mini-trampoline.

"Choose life," I'd say to myself when I wanted to pout and "punish" my husband for hurting my feelings instead of forgiving him. Choosing to follow those two little words would often turn the whole situation around.

What IS "Life"?

Jesus said His words are life.

"The words that I speak to you are spirit, and they are life," He said in John 6:63.

Is "choose life" some sort of "magic incantation" or "lucky charm"? No, certainly not! Both magic and luck are part of the enemy's bag of tricks. When you have the blessing and favor of God through your relationship with Jesus Christ, you want nothing to do with capricious fortune, magic or luck. God's promises are based on truth, not happenstance.

When you meditate on and speak God's words, you are being "transformed by the renewing of your mind" (Romans 12:2). As your mind is renewed on the Word of God, you will be transformed, and part of that transformation process relates to the choices and decisions you make.

We are presented with hundreds, even thousands of choices every day which affect the health and fitness of our spirit, soul and body. How well I know the cry of the flesh, "I want it and I want it NOW!" I had to have my favorite snack, drink, a second helping--my "fix." Like a child, I thought only of the desire of the present moment and wanted to have my way. Let the grown-ups deal with the consequences. It didn't matter how strong my will power had been or how solid I thought my commitment was, my flesh would scream and I'd cave in like a startled soufflé.

"Choose life." Again and again those words would come to me. I'd be faced with a temptation to forgo my food plan for the day, or neglect the exercise I'd purposed to do and the words would come to me: "Choose life." I'd want to blow off a commitment I'd made, or stay in bed instead of getting up early to invest in my relationship with the Lord, and the words would come to me, "Choose life."

A third-party report (i.e. gossip) would come to me and I'd want to share the "news" -- then I'd hear the words in my heart, "Choose life" calling me to make a godly choice.

To choose life is to choose God's way of doing things. Can we override the gentle nudge of the Spirit of God bringing His Word to our remembrance? Yes. The Lord's still, small voice doesn't come with a two-by-four to enforce compliance. While we may try "reasoning" or bargaining with the Lord, the more time we invest in reading, meditating and speaking His Word, the more we will want to heed His gentle reminder to "Choose LIFE" -- it IS the secret weapon for the Busy Christian.

(Adapted from The Busy Woman's Guide to Total Fitness by Laurette Willis, Harvest House Publishers) available at www.PraiseMoves.com.

Laurette Willis ©2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves® Fitness Ministry, offering fitness programs, DVDs, books and instructor training for those interested in a Christian ALTERNATIVE to yoga, plus fitness for spirit, soul and body at http://praisemoves.com . Follow Laurette on Twitter, and Facebook

Garnish your plate with Praise by Laurette Willis

Welcome guest blogger Laurette Willis of PraiseMoves.

Most of us are accustomed to thanking God for our meal before we start eating. What I propose is encircling our dining experience with praise.

In Isaiah 55:2 the Lord says, “Listen carefully to Me and eat what is good, and let your soul be satisfied with abundance.”

Do you see the three parts of that scripture?

1. Listen carefully to Me
2. Eat what is good
3. Let your soul be satisfied with abundance

As Paul wrote, “All scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness that the man of God may be complete, thoroughly equipped for every good work.”

While we know that scripture is “spiritually discerned” and has great significance for our spiritual lives, it is also immensely practical and relevant to our everyday lives.

As we grow in our walk with the Lord, we realize that He is genuinely interested in everything that concerns us—even what we eat. By being willing to discipline our flesh, we become more sensitive to His leading.

Out of the Blue...

Have you ever had an idea come to you “out of the blue?” That’s how this idea came to me. You know when something is so good, you can’t possibly take credit for it? That’s how I feel about this. Not long ago I was Prayer Journaling. That involves writing prayers to God and recording what you believe He is telling you in the Scriptures and in your heart.

I wrote: “Father, how can I best reach and maintain the healthy ideal weight and size for me?” The idea, or revelation, that occurred to me was so complete and made so much sense. I must have stopped and stared for a full minute in wide-eyed wonder.

The Lord led me to Isaiah 55:2 and this plan:
Give the Lord a portion of your food every day. How?

Substitute a portion of what you would ordinarily eat and give it to the Lord. Since you can’t physically give that food to the Lord, what do you substitute it with?

An offering of Praise...
Praise and thanksgiving. Your portion is what you eat. The portion you give to the Lord is your offering of praise and thanksgiving. The physical food you leave on the plate serves as a symbol of the sacrifice of praise you will be offering Him from your heart.

After all, praise is called the "fruit of our lips!”

You know how “full” you feel when you completely throw yourself into praise and worship? Or if that’s not your style, recall a time when you were so tremendously thankful for an answered prayer or the Lord’s intervention at the exact moment you needed Him most that you thought you’d burst? That’s what I mean.

I used to eat way past the point of satisfying my physical hunger to fill a void of a different kind. Have you? If you will eat slowly enough to be sensitive to when your stomach is satisfied, you will recognize when to stop eating—even if there’s still food on your plate.

Put your fork down and if you’re alone, start praising the Lord. Thank Him for who He is in your life. Worship Him for His amazing attributes and His love for you. It will be a time of sweet communion between the two of you. After all, He is the “bread of life” that truly satisfies. You may be amazed at how quickly you feel satisfied.

If you are with the family or out to dinner at a restaurant, when you sense that you have had an “elegant sufficiency,” put your fork down and silently praise and worship the Lord. Thank Him in your heart.

You don’t have to be flaky about it.

No need to be rude or hyper-spiritual and shut everyone else out because, “I’m communing with God.” Hoo-wee, what a witness!

Instead, why not tell those at table something wonderful the Lord has done for you or someone you know?

In the Psalms, David often spoke of telling others about the Lord’s marvelous works. That’s praising Him! No one has to know what you’re doing if you don’t want them to know.

It’s a great opportunity to tell your children why you love and trust in the Lord. Share an experience of what God did for you or someone in your family, or someone in the Bible. You might begin by saying, “I was thinking about how much the Lord loves us.”

You’ll be giving glory to God and “satisfying your soul with abundance” at the same time.

1. Listen carefully to Me
2. Eat what is good
3. Let your soul be satisfied with abundance

(Adapted from BASIC Steps to Godly Fitness by Laurette Willis, Harvest House Publishers) available at www.PraiseMoves.com .

Laurette Willis ©2009
Christian Fitness Expert and author Laurette Willis is the Director of PraiseMoves® Fitness Ministry, offering fitness programs, DVDs, books and instructor training for those interested in a Christian ALTERNATIVE to yoga, plus fitness for spirit, soul and body at http://praisemoves.com . Follow Laurette on Twitter and Facebook