In a world of AI, vegetarian hamburgers, baby formula, vanilla scented candles, protein supplements, Photoshop, Genetically Modified Organisms, even BMI – a measurement of fitness, many people in today’s culture find RAW to be revulsive. As we elevate ourselves to be God-like, food, faith, lifestyles and more that are in a natural condition, not processed or refined strike caution, fear, resistance and even hate in all kinds of people. Would you drink raw milk?

Tommy Wheatley and best friend (since kindergarten)/business partner Luke Kidwell founded Raw Milk & Deadlifts. They’re farmers who have a passion for fitness, health and wellness, and God! AND yes, they love RAW milk.

Watch this Faith & Fitness Magazine video to learn more about how bringing together raw milk and deadlifts transforms your mindset about fitness and nutrition.

IT’S DELICIOUS AND…

If you’re a raw milk lover, Tommy says there’s a good likelihood that you’re into overall wellness, good food and trying to take care of your body to the best of your ability. If you’re an ‘iron addict’ (you like to exercise and lift weights regularly) then, once you get drinking raw milk, you’re going to discover just how much it will help your workouts.

Raw milk delivers some powerful benefits to your workout:

• It is nutrient dense
• It is full of healthy fats
• It provides good healthy calories

FIND RAW MILK NEAR YOU

Thirsty for some real dairy goodness? Tommy and Luke recommend that you use the locator on the A Campaign For Real Milk website to find possible local sources of raw milk near you. Once you’ve had some, post a comment below and share about it with the Faith & Fitness Magazine community.

MORE ‘RAW’

We think RAW is a mindset worth lifting up before you. So, check out these other links to raw goodness!

Faith & Fitness Magazine article: Revert To Raw: 7 Snacks You Can Eat Anytime – Anywhere!

Theology in the Raw is a ministry that helps Christians think Christianly about theological and cultural issues. Sounds like a no-brainer but it’s just as challenging as it is to get people to want to drink raw milk. We think it is a ministry, podcast and conference you should consume as a healthy way toward greater spiritual wellness.

Faith & Fitness Magazine article: The Raw Truth Of Faith And Fitness

WORSHIP IN THE RAW

Raw milk is basic, authentic and unadulterated food. The deadlift, often called the king of lifts, is likewise a very classic move. So, we offer the song below to you as a way to worship and reflect on some of the core tenets and truths of the Christian faith.

The post Raw Milk & Deadlifts appeared first on Faith & Fitness Magazine.

For more from Tommy and Luke go to their website Raw Milk & Deadlifts.

This video is Copyright 2024 by Faith & Fitness Magazine and Lifestyle Media Group, https://lifestylemediagroup.com stock music: Aoustic Crossing by Les FM, https://lesfm.net, under a free use creative commons license. stock photos and video by Raw Milk & Deadlifts

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When you are a busy mom finding time to work out can sometimes feel daunting. Raising kids requires getting them to school, daycare, and after-school activities on time. It requires planning meals for them, helping them with homework, and taking time to worship as a family. With these responsibilities stacked on top of other household and professional responsibilities we have as adults and mothers, it is no surprise that our own physical health can sometimes take a back seat. However, a good workout routine doesn’t have to take hours and there are plenty of great functional exercises that help moms increase their quality of life to raise their children and worship God for a long time. These three exercises are the perfect routine to help busy moms add exercise to their busy day.

THRUSTERS

This is one of my favorite exercises for functional fitness. We use the motions in thrusters daily, from lifting our kiddos to emptying the dishwasher and putting the dishes in the overhead cabinet.  Strengthening these muscle groups with these movements will increase our quality of life both short-term and long-term.

1. With your hands stationary in the original position, squat down until your knees are at a 90-degree angle.
2. Once you are in this position, immediately fire up to standing, extending your arms straight overhead, in full extension as you stand.
3. Squat back down, bringing your arms back down to the original position, right above your shoulders. And repeat.

Try to make this movement as fluid and explosive as possible, fully extending your arms each time, and keeping your core tight and hips tucked in when you’re in the full standing position. 

If you are just starting your exercise journey take it slow and focus more on getting the form right over workout intensity.

To increase the intensity, add a dumbbell in each hand you can go as light or heavy as you can, making sure not to compromise the form of the movement.

For an even more advanced workout, you can use a barbell with plates and increase your weight that way. Again, make sure whatever weight you use, you maintain proper form to reduce the risk of injury.

PLANK PULL THROUGH

This is another great function movement that helps to stabilize the core, helps moms improve balance (a huge factor in our quality of life as we age and still want to play with our kids), and strengthens our back and shoulders.

Place your palms and toes on the floor, and make sure your legs are fully extended, with your feet either side by side or you can have them about hip-width apart (to help with stabilization).  Your head should be relaxed and looking at the floor. Have one dumbbell (try to go heavier with the weight if you can) on the floor on the outside of your right wrist.

With your left hand, grab the dumbbell and slide it across the floor until it is to the outside of where your left wrist was resting on the floor. Once your left hand is back in its original position,  use your right hand, grab the dumbbell that is now on the left, and slide it back to the right where it was originally. Keep doing this, sliding the weight back and forth from the left and right with your opposite hands.

Be sure to keep your core engaged, and your hips tight and as stable as you can. You want to try to keep your lower body as still as possible during this movement, only moving your arms and shoulders.

If you are a beginner, you can do this movement from a knee plank position and use a lighter dumbbell.

For a more advanced workout they can lift the opposite foot off the ground opposite from the hand that is on the ground. If the right hand is on the ground to stabilize, raise the left leg while the left arm pulls the weight across. Then put that leg down and raise the other leg with the opposite arm is stabilizing.

WEIGHTED DEAD BUGS

This is another movement that helps to stabilize the core and works for multiple muscle groups at once.

Lay on your back, with your core tight your back as flat to the floor as possible, and your legs raised and at a 90-degree angle. To ensure you are in the correct position, see if you can put your hand between your lower back and the floor. If you can, you’re core isn’t engaged. Adjust your abs and back so you cannot get your hand between the floor and your lower back.

Once you are in the correct position, extend your arms straight up in the air. Slowly lower your right arm over your head to the floor while you are extending your left leg all the way to the floor.

Try to hover both above the floor without touching it if you can. Then raise your right arm and left leg back to their starting positions and extend your left arm to the floor while extending your right leg. You are always moving your opposite appendages simultaneously.

Beginners can do this exercise using only their body weight, adding dumbbells to the routine once you improve your fitness.

For a more advanced option, add a dumbbell in each hand and perform the movement the same way. 

WE USE EXERCISES TO BETTER WORSHIP GOD

When I am working with moms to reach new goals on their fitness journey it is important to remind ourselves that our faith is a constant influence in our spiritual and physical health. Two verses come to mind when discussing the importance of maintaining our health in service to God.

Psalm 139:14 states “I praise you because I am fearfully and wonderfully made; your works are wonderful, I know full well.”

1 Corinthians 6:19,20 states “Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.”

These two passages compel us to take the utmost care of our bodies. The Lord took the time to create every one of us in a unique and special way and then paid the ultimate price for us on the cross. Sacrificing his body is the reason why we have a responsibility to take the best care of ourselves. Exercises are the best way to take care of our physical body and a small way to thank God for his sacrifice.

We are entrusted with one body in this life and we must be good stewards of our physical form. We are taking care of the temple that God thoughtfully created. Don’t take that responsibility lightly.

Simply put, how we treat our bodies both in the ways we exercise and the foods we eat reflects our attitude toward God’s creation. Remember that whenever you exercise or cook for your family. Our physical health helps bring us closer to God and shows our children that there is a relationship with God through physical health.

The post 3 Functional Exercises To Help Busy Moms appeared first on Faith & Fitness Magazine.

Natural bodybuilder Michael Wittig has an outdoor workout loaded with big benefits.

It’s too easy to stay in our comfortable surroundings and never venture out. The fear of having to learn something new, do extra work, or ultimately fail may be the cause. The thing we have to remember is that God is always with us so how can we fail? Having the ability to go to your home gym is a blessing. You have access to your favorite machines and be able to chat with your friends between sets. You know where everything is and it’s comfortable. The question I want to ask you is what do you do when the gym is unavailable?

Do you just skip the workout or find a way to get the job done? What if I told you the ability to workout intensely does not reside in a location, but in your heart and mind. You can get a quality workout in anywhere, anytime if you have your mind set to get it done.

One of the best places to get the heart rate going is in the beautiful outdoors. This is especially true if you have a busy schedule and cannot make it to the gym, or traveling. Outdoor workouts are also great during deload (recovery) weeks and just changing up your routine for something fresh.

In addition to getting your workout in there many great benefits to being outdoors including: 

• Improves mood
• Reduces stress
• Strengthen immunity
• Boosts energy
• Clears skin
• Improves Sleep
• Reduce inflammation
• And much more

While it’s easy enough to get a great outdoor workout using just our body weight with movements like push ups, burpees, and lunges, there is also a way to get a muscle building, gym quality workout using resistance bands. They are inexpensive, easy for travel, and can provide enough resistance to challenge you for most movements. I recommend picking up a set of bands with handles that come in a variety of resistance levels from light, for movements like lateral raises, to very heavy for back rows and curls. Using a little creativity you can replicate most dumbbell and cable movements anywhere you find yourself. Complement your push ups with this outdoor banded shoulder workout that will set your delts on fire. 

Resistance Band Shoulder Workout Outdoor Edition

When working shoulders it’s important to touch on each of the three muscle heads:

• anterior
• medial
• posterior

When working with minimal equipment like bands exercise order can be important to get an effective workout. Rest 60-90 seconds between each set. Do 3 sets of 12-15 reps for each movement.

BANDED LATERAL RAISE

This is an isolation movement that targets the medial head of the delts. In the gym one would normally do this movement after a heavy compound exercise like overhead presses. When working outdoors with bands the lateral raise is a great movement to get started with in order to pre-exhaust the shoulders so you can press effectively with lighter resistance. 

How to do it: Stand in the middle of a lighter resistance band holding each handle with your arms straight down at your sides. As you raise your arms up to shoulder height, work to keep your elbow slightly higher than your hand and your thumb point more downwards. Think about raising your elbows out rather than lifting your shoulders upward. You want to isolate the shoulders and try to keep your traps out of it. Then slowly lower your arms. 

Do 3 sets of 12-15 reps

BANDED OVERHEAD PRESS

Now that the shoulders are warmed up with the lateral raises, let’s move on to this classic compound movement that works the anterior and medial head of the delts as well as the triceps. 

How to do it: Stand in the middle of a medium to heavy resistance band. Grab the handles and lift your arms up to get into starting position. Your upper arms should be parallel to the ground and your palms facing forward. Keep your core tight and your chest lifted up. Press your arms straight upward and lower slowly back to starting position. 

Do 3 sets of 12-15 reps

SHORT ON TIME? Another way to do this workout when in a time crunch is to do Giant Sets. Do each of these movements back-to-back without rest for one giant set. Rest 90 seconds then repeat. Do 3-4 giant sets for a challenging workout. 

BANDED UPRIGHT ROW

This is a great movement to work the front delt/pec tie in, side delts, and trapezius. Do this with a wider hand placement to work the medial head of the shoulders slightly more. 

How to do it: Stand in the middle of a medium resistance band holding each handle with your arms straight down in front of your thighs. Keeping your elbows high, raise your hands to the sides of your lower chest. Your elbows should be higher than your hands. Slowly lower your hands back to the starting position. 

Do 3 sets of 12-15 reps

BANDED PULL BACKS

Working the posterior head of the shoulder is important for muscular and aesthetic balance. This is a great movement to isolate that rear delt head. 

How to do it: Grab a light to medium band shoulder width apart, or slightly less than. Hold your arms straight out in front of you shoulder height. While keeping your arms straight with palms downward, pull your arms apart until they are straight out at your sides. Then slowly return to the starting position. Adjust the space between your hands to get the resistance at a challenging level. 

Do 3 sets of 12-15 reps

RESISTANCE BAND TIPS:

• Where you stand on the band will greatly affect the resistance. Stand with your feet together for a lighter lift, step on the band in a wider stance to increase the resistance.
• If you are exceptionally strong at specific movements you can use two bands to dramatically increase the resistance. 
• Bands can be wrapped around secure objects like poles, trees, or heavy furniture to unlock many more movements. Many band kits will come with a door attachment for indoor use as well. 
• Respect the bands and be careful how you use them. While snapping yourself may not cause critical harm, it doesn’t feel very good. 

TRAINING YOUR MIND AND HEART OUTDOORS

One of the best things about training outdoors is that it puts you in a bigger place that is more open often with less noise and distractions. That makes your workout more conducive to focusing you mind and heart on God. Instead of putting on the headphones or earbuds just let the quieter sounds of the outdoors be the background that helps your spirit to be quieter too.

Our bodies are a gift from God and it’s our duty take care of it. He called us to go out and spread the Word (Bible passages, Jesus’ teachings and the Christian lifestyle) . That can be hard to do if we are in declining health and have limited movement. Exercise so you can fulfill your mission, be a good example for your family and friends, and to respect the gift God has given you.

SHARE THIS TRAINING WITH OTHERS

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Joining a gym or a new fitness class is great but can seem overwhelming if you are just getting started in your fitness journey or returning to it after, “taking a break for a while.” Sometimes it is easier to ease into a new workout routine. Even if you don’t have a gym membership, or workout equipment, there’s a lot you can do to get moving. Fitness, or getting healthier doesn’t need to be complicated. Training with spring means going for a brisk walk, riding your bike, or playing a game outside with the kids. Training with spring also means doing a variety of workouts outdoors that you may normally do indoors.

Below are some simple ways you can get moving your body outdoors and get moving out of the winter blues. Once you’ve done these THEN it’s time for you to create your own fun approach to training with spring. But, don’t just create it for you, share it with the entire Faith & Fitness Magazine community. That’s right, tap the CONTACT US button below and submit a clear but short description of your workout and include a picture. If your workout is selected, we’ll contact you to give you credit and then we’ll update this article with your Training With Spring! Workout.

Ready? Let’s get started.

H.I.I.T. With Spring!

Contribute by Lisa Vasseur Jarvis

I have a simple workout that is my go-to when I am not near a gym, or my fitness classes. It is a H.I.I.T workout, or High Intensity Interval Training that anyone can do at home, out in the backyard, in a park with friends and others, in the church parking lot or anywhere! This type of workout requires no equipment and I feel it is one of the best ways to workout.

A well-rounded fitness routine will always involve cardio and resistance or strength training. This workout involves short bursts of cardio exercises alternating with lower intensity strength training exercises. You can go through the list of exercises one time, twice or however many times you can. It is a great way to burn a lot of calories and get your heart pumping in a very short time. Grab your kids, a friend or do it alone, but just get moving. Here it is:

• Begin with one minute of stretching.
• 30 seconds of jumping jacks (10 second break)
• 30 seconds of body weight squats (10 second break)
• 30 seconds of mountain climbers (10 second break)
• 30 seconds of pushups (10 second break)
• 30 seconds of high knee running in place (10 second break)
• 30 seconds of holding a plank (10 second break)
• 30 seconds of crunches (10 second break)

So let’s not allow ourselves to get fatigued doing good. At the right time we will harvest a good crop if we don’t give up, or quit. Right now, therefore, every time we get the chance, let us work for the benefit of all, starting with the people closest to us in the community of faith.

The Springtime Agility Ladder

Contributed by Melanie Mia

Melanie Miah, is a United States Navy Veteran. She holds a Bachelors in Exercise Science and is a certified personal trainer through the National Academy of Sports Medicine (NASM). Melanie is currently working on her Masters in Exercise Science with a concentration in Nutrition and Wellness. She is also in the process of certifying as a Les Mills  Body Pump instructor.

My kids and I are excited to jump into spring this year! So, when Faith & Fitness Magazine asked us to share how we welcome the beautiful spring season we were all-in. We want to share one of our favorite activities to do together as a family.

The agility ladder is a simple yet effective way to promote physical fitness. We compiled a list of our favorite exercises using the agility ladder:

• Hop with both feet (down and back)
• Hop using one foot (down and back)
• Sprint as fast as you can, five times (down and back)
• High knees (down and back)
• Everyone chooses one square to jump in and out of as fast as they can for 1 minute

These exercises can be completed in a circuit and repeated four times or as needed. Sound simple enough? It is and the kids, well actually the whole family love it.

The agility ladder is a great exercise for kids of all ages. Older kids can improve their speed and quickness, along with preventing injuries during sports. The younger kids can benefit by helping them reach certain milestones such as jumping with both feet off the ground. It helps them improve overall balance and coordination. AND – it’s also a great form of training with spring for care providers, parents and grandparents, making this truly a wonderful form of intergenerational fitness.

We hope that this fun, family circuit can influence everyone to get out and have a jumping fit time this spring!

He made me sure-footed, able to stand firm and go in the right direction. You God, clear the ground under me so I won’t slip. You protect me and hold me. I won’t stop.

What Training With Spring Do You Do?

You’re springtime workout can be featured on this page too for others in the Faith & Fitness Magazine community to do. Just tap the button below and contact us to get started sharing your workout.

The post Training With Spring! appeared first on Faith & Fitness Magazine.

A little over a year ago, I started coaching my good friend and pastor, Guy Smith. When we discussed his personal goals and why they are important to him, this is what he said:

Over the next year, I want to have proved to myself I am capable of weight training. Specifically, I want to be back in my 36″ waist jeans, which will require about 50 pounds of weight loss. This for me is about glorifying God with the body he’s given me in how I care for it. By doing this I’ll have greater energy and joy when playing with my kids, hanging out with my wife, pastoring and preaching, and just life in general. It is difficult to stand before the congregation each weekend when I feel that I look physically undisciplined. It’s important because I want to serve God to my greatest ability for as long as possible.

Awesome goals, both physically and spiritually. Achieving them would take consistent effort, hard work, and the grace of God. While it was tempting to think that we just needed to work hard, working smarter is always better, and that’s exactly the approach I used with Guy.

We started with basic movement patterns and gradually advanced to more complex movements. We used a set of clearly defined progressions to develop his ability to engage in safe, sensible strength training, increase his work capacity, and enhance the effectiveness of his physical training.

While there are intense challenges being the pastor of a growing congregation, Guy has been consistent in the pursuit of his goals and has realized the result of his effort. So far, he has lost 45 pounds, has more energy throughout the day, is moving and feeling better, and can play well with his 4 young kids.

Below, I break down 6 moves you already do. They are the six foundational movement patterns we all do daily. These are the same progressions I used with Guy and many other clients. Learning to master each step in the progression will not only help you to work smarter, but will improve your movement quality, enhance the effectiveness of your training, and help you to be ready for every good work God has called you to do.

GET MOVING – KEEP MOVING

It’s clear that God made us to move, and He made us to move for a reason.

In the very beginning, God tells us how basic movement is to life (Genesis 1:21). Later in the book of Acts (17:28), Paul writes, “In him we live and move and have our being” (ESV).

Followers of Jesus Christ know there are numerous reasons to engage in regular, consistent, progressive exercise (1 Corinthians 6:19-20, Romans 12:1). One in particular that stands out to me is that we want to be ready; ready for every good work (Titus 3:1, 2 Timothy 2:21, Ephesians 2:10). We want to be ready to move toward whatever God calls us to do.

But, practically speaking, what does this movement look like?

As a strength and conditioning coach, I’ll be the first to admit that in the realm of exercise and fitness, ‘movement’ can look a little strange – there are thousands of exercise variations.

Considering that, it’s helpful to know that six movement patterns form the foundation for every movement (or exercise) our bodies are capable of doing. Here they are:

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull
6. Carry

Simple, right? Only six things! Not quite. Within these six basic movements are a series of progressions that mean everything if you want to move well, feel better, and reach your performance and fitness goals.

Let’s break it down.

The Squat

If you’ve spent any time in the gym, you might quickly think of a barbell back squat. While a back squat is one variation of the squat pattern, it’s by no means the only way to squat. And for most of us, it’s probably not the best place to start.

Think of “squat” as an umbrella term. Under that umbrella, you’ll find exercises like the barbell back squat, front squat, and goblet squat, just to name a few. But improving your ability to squat isn’t about a specific exercise. It’s about finding the appropriate exercise that allows for good movement quality (stability, body position, and control) throughout the full range of motion.

The squat is an important movement pattern because it transcends its use in the gym. It’s used daily for routine activities, like standing from a chair (a lot of that at Sunday morning service ), getting out of a car, or even jumping if the mood strikes.

A safe, sensible squat progression looks like this (video):

1. Box Squat
2. Bodyweight Squat
3. Counterbalance Squat
4. Goblet Squat
5. Barbell Front Squat
6. Barbell Back Squat

The Hinge

The hinge pattern is critical when it comes to protecting your lower back from injury, but it’s also one of the most difficult movements to perform well. This might explain why low-back pain is the most common type of pain reported by patients when they visit the doctor. (1)

From a coach’s viewpoint, I’ve seen that some people don’t hinge well at first because they’ve been avoiding the hinge altogether. This is somewhat understandable (how many times have we been told to lift with your legs, not your back?). Yet, every day we’re required to do something completely different (bend at the waist) to perform a variety of tasks; like getting groceries out of the trunk, for example.

So, if the movement is part of everyday life, and God created us with a hip complex that ‘hinges’, it’s worth taking the time to follow a solid progression and master the hinge. In doing so, you can strengthen your lower back, avoid injury, tightness, and improve your overall functional strength and mobility.

A safe, sensible hinge progression looks like this (video):

1. Glute Bridge on Floor
2. Glute Bridge – Shoulders on Bench
3. Hip Hinge – Tall Kneeling (Band)
4. Hip Hinge – Wall Touches (KB)
5. Romanian Deadlift

The Lunge

Single-leg function is another often overlooked movement pattern. Single-leg training simply means that emphasis is placed on one leg, or side, at a time, usually in an asymmetrical (split) stance. So, the “lunge” movement pattern can also be thought of as any unilateral-based movement of the lower body.

It’s important to remember that even with single-leg work, it’s impossible to purely isolate one side from another. There will always be an interplay between left and right sides even out of an asymmetrically split stance.

Single-leg exercises can be challenging so it’s helpful to think of them as developing a skill. Even the first few progressions may highlight previously unknown strength imbalances, biomechanical abnormalities, or neuromuscular control/balance concerns.

However, as you rely on His grace to work your way through the lunge progression over time, you can improve your physical ability and truly unlock your movement quality potential. Think in terms of walking, running, climbing stairs, or stepping over objects throughout the day.

A safe, sensible lunge progression looks like this (video):

1. Assisted Split Squat (TRX)
2. Assisted Reverse Lunge (TRX)
3. Split Squat – Bodyweight
4. Split Squat – Weighted
5. Reverse Lunge – Bodyweight
6. Reverse Lunge – Weighted
7. Split Squat (Rear Foot Elevated) – Bodyweight
8. Split Squat (Rear Foot Elevated) – Weighted

The Push

There are two push movements related to human movement and exercise: horizontal and vertical. Although they both fall under the umbrella of a push, they are very much different when it comes to the static and dynamic stability of the shoulder complex.

All movement patterns are classified in one of two ways, depending on the contact points with the ground. If the hands or feet are in contact with a stable surface like the ground, the movement is a closed kinetic chain. If the hands or feet move freely through space, it’s an open kinetic chain.

With the push-up, the hands are anchored to the ground, which alters the way the spine, shoulder joint, shoulder blades, and muscles of the region move. In this closed chain, the shoulder blades can move freely against the rib cage requiring more dynamic stability of the muscles controlling this position.

Mastering the push-up progression first, before tackling the vertical push, yields the best result in full-body motor learning. From core and hip stability to upper back and shoulder tension, the push-up is a key player in learning how to develop functional strength.

A safe, sensible push progression looks like this (video):

1. High Plank Hold
2. Push-up – Bodyweight
3. Push-up – Weighted
4. Bench Press – Dumbbell
5. Bench Press – Barbell

The Pull

The upper-body pull may be the most misunderstood movement pattern of the upper body. Similar to the push, there are both horizontal and vertical pulls.

The most popular “pull” is a vertical motion: the pull-up. From high school gym class to military PT testing, the pull-up has been a part of our culture for decades. But just like the push, pulling variations are the same.

The muscles of the back and shoulders were designed to function as stabilizers for dynamic actions that usually take place in pushing movements. To develop the ability to create full-body stability at the shoulders through the pull, the horizontal pull (the row) should first be mastered before introducing more complex vertical pull variations.

Learning to pull with full-body tension will help develop the strength and stability that will carry over to both athletic and real-life activities; making this movement pattern a priority.

A safe, sensible pull progression looks like this (video):

1. Row (TRX)
2. Row (TRX) – Feet Elevated
3. Row – Chest Supported (Dumbbell)
4. Bird Dog Row
5. Bent Over Row – One Arm (Dumbbell)
6. Bent Over Row – Barbell

The Carry

Although simple, the gait pattern is truly powerful. With the reciprocation of the lower and upper extremities during walking and running, the core is required to function as it was originally designed; the transfer of forces in and out of the extremities.

While weighted variations of the carry are becoming increasingly popular in many training programs, this pattern is more commonly associated with generalized locomotion of the body. From walking to running and sprinting, we need to improve our ability to control our bodies under a multitude of challenges.

But to gain the most benefits while minimizing the risk of injuries, there must be a proper progression. We can’t start with maximum effort sprints and heavy carries. We need to learn to walk before we can run.

A safe, sensible carry progression looks like this (video):

1. Farmer’s Walk (Goblet)
2. Farmer’s Walk – Double Kettlebell
3. Farmer’s Walk – Single Arm (Kettlebell)
4. Overhead Carry with Counterbalance
5. Overhead Carry – Single Arm (Kettlebell)

READY FOR EVERY GOOD WORK

Now, working through these progressions takes time, patience, and a lot of grace. Thankfully, there is no limit to His grace (Ephesians 2:7). And as you start to build quality movement patterns into your daily life, you will not only move better, you’ll feel better, make lasting progress, and you’ll be ready for every good work.

For His glory!

(1) https://www.cdc.gov/acute-pain/low-back-pain/index.html

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The post Do More With 6 Big Moves You Already Do appeared first on Faith & Fitness Magazine.

This is a question Anthony and Denea’ Widener explored in depth before launching their unique faith and fitness program, Crash Fitness, in the summer of 2019.

When you dig into the Bible you find that every single follower of Christ is part of one body. There is no separation by denomination or location. Instead all are identified as children of God.

Having a ministry background as well as expertise in the gym world, the Wideners could see the strong connection between physical health and being able to say yes to the calling God places on Christians’ lives. Without caring for your physical body, it is a struggle to have the energy and health needed to live your life fully for Christ. With this understanding they asked, “What if there is a way to truly unite believers from all over the world on a spiritual and fitness journey for God’s glory?”

Crash Fitness was the answer to that question. Crash Fitness is unique in that church congregations and individual believers in the United States can be a part of the same platform along with their fellow Christians serving on mission in other countries like Guatemala, Haiti, and nations in Africa to name just a few.

TOOLS FOR GLOBAL TRAINING

Crash Fitness members are challenged and encouraged by devotionals and led through strength training and functional online fitness workouts. Utilization of the Internet breaks the barriers of time and location allowing members all over the world to receive spiritual and physical training through online fitness with minimal equipment and requirements.

Through the online workouts members can get help to get in phenomenal physical shape. Then through the online community group they can connect for accountability, encouragement, and prayer. Denea’ shares “We just want to help the body of Christ get healthy and stay healthy so that they can accomplish all that the Lord is calling them to do.”

EVERYONE IS YOUR WORKOUT PARTNER

Kristen and Jared Schulte, who live in Florida, discovered Crash Fitness in its beginning phase and found it be life changing in the midst of the busyness of life. The couple has been thrilled with the results and how the program affords them the freedom to workout on their own schedule from the convenience of home. For the first time ever they have been able to maintain a consistency with their workouts.

Kristen admits “I honestly never even considered putting God at the center of my health, fitness, or wellness…it truly was a lightbulb moment when I realized that my entire life had changed having handed over this last big part of my life to Him. I can only believe that God put Crash Fitness in my path so that I could experience these life changing truths that I can now walk confidently in. It’s so much deeper than weight loss and physical gains. Wow, it’s truly all about the personal relationship with God.”

Seth Switzer, a pastor in New York, has gotten his whole family on board completing the workouts with his wife and often including their children as well. He had been going to the gym 5 to 6 times a week prior to COVID gym shutdowns and was looking for a way to maintain his fitness. He found that joining Crash Fitness was much more than just a temporary solution. He got better results with this program than he had with his old regimen. He was able to lose over 20 pounds and lower his elevated blood pressure to normal levels.

The physical combined with the spiritual continues to be huge for him. He shares, “I’m [doing online fitness and] working out along someone who may be in India, Haiti, or some other country. We may be thousands of miles away, but we serve the same God and have the same goal of being healthy both physically and spiritually. Far too often we neglect taking care of the bodies that God has given us, which hinders us from being used fully for God and His calling on our lives.”

Josh Anderson, a missionary in Haiti, explains that as a former athlete, exercise has always been a part of his life. But as an adult he began to struggle with consistency as family and demands grew. He has been pleased with the ease Crash Fitness provides to take his workouts with him whether he is on the mission field or back visiting in the United States. Josh continues to experience results both physically and spiritually.

He notes that the community group really has an impact as it is easy for missionaries to become isolated. Josh says, “Having that support, accountability, and encouragement, from everywhere from India to Haiti, is unlike anything I’ve seen any other organization be able to do effectively.”

MORE THAN AN EXERCISE GROUP – IT’S A CRASH!

A group of fish is called a ‘school’. A group of pigs is called a ‘herd’. But a group of rhinos? – They’re called a ‘crash’. It’s a great term to apply to a group of Christians who commit to being an unstoppable force. God’s people can move together full-force with confidence. Doing online fitness together is 1 way to do that. There’s a future to be created, a humanity to be liberated.

Something you will hear Anthony say throughout Crash Fitness trainings is the challenge, “Let’s move with passion and purpose!” That truly is what this is all about.

Whether you’re a pastor looking to get your church on board, a missionary overseas, or an individual believer just looking for a way to take your health and fitness to the next level, Crash Fitness is for everyone. It is truly a unique way of uniting the collective body of Christ through a life changing program.

JOIN THE CRASH – ONLINE FITNESS WITH THE UNSTOPPABLE BODY

Health and overall wellness tend to take a backseat to other things in life, especially in ministry and serving others. That’s why Crash Fitness Co. is partnering with you, your church or your missions organization to bring body, mind, and spirit fitness to YOU! Get your first 30 days of the Crash Community for free.

Learn more about Crash Fitness. To inquire about getting involved in this online fitness workout as a church contact anthony@crashfitnessco.com

The post Crash Fitness – One Body, Unstoppable appeared first on Faith & Fitness Magazine.

LEE: A lot of bodybuilders think you can just push, push, push and not give true maintenance to the body. That never ends well.

SHAWN: Bodybuilding can be an addiction. A lot of guys will do whatever it takes to win. It’s a spiritual problem too. You can only put to death addiction by the Spirit of God. I hope things get better in the sport of pro-bodybuilding before they get worse.

LEE: That’s why I’m here. I know why the good Lord has placed me here in this arena; To do just what I’m doing now – To bring clarity and wisdom to the young athletes. I take joy in doing that.

You’ll find more about Lee Haney and his influence in the lives of his children in Faith & Fitness Magazine in the feature, Is Your Son Tough Enough?

The post Lee Haney And Bodybuilding Today appeared first on Faith & Fitness Magazine.

There was a time when going to the gym meant hitting it hard day after day. No limits! But, there are limits to just how much your body can do. In the weight room, HIIT program, training for the next endurance event, in the box, pushing to be the best in the orange zone, and certainly competing to reach beyond personal bests no matter what, many of the faithful discovered all to easily and quickly that ‘no pain, no gain’ could lead to burnout, fatigue, pain and injury.

Today post-workout recovery isn’t just sound science that we study, understand and continue to develop for better human performance. Recovery is a natural God designed response to our basic physical need to refuel and rest. Humans have always innately understood this. More than ever before we’re giving ourselves permission to do it.

But, recovery has become something else. It’s a big business in the fitness industry. That’s huge because it’s driven attitudes to grow from acceptance to consensus. That in turn is fueling innovation to create a better paradigm where there is a balance between the elusive goals of the outcome mentality and a more attuned approach to overall wellness.

Not long ago if your back hurt or you had muscle soreness you took pain reliever and a break. What used to be a quick dip in the hot tub, or a moment in the sauna or steam room after the workout has evolved into:

• Recovery drinks
• Aromatherapy
• High-tech foam rollers
• Massage
• Chiropractic
• Advanced engineered supplements
• Hot yoga
• Cryotherapy
• Intravenous Vitamin drip

And – the list is ever growing. So are the costs!

How To Buy-Back-Better When Your Spent

Turns out the price point for recovery starts at practical, evolves into the “daily Starbucks habit” and ultimately can morph into lux self-care for those who will spend whatever it takes to pamper their own insatiable human nature for more. Recovery is quite fashionable and can elevate us into the ever growing exclusive class who, even if they can’t really afford it, unapologetically flaunt their wellness.

Let’s do something different and turn the entire approach to recovery on its ear.

While all of these recovery modalities can be really great ways to support your physical body after exercise, they are incomplete – incapable of supporting the deeper and more lasting potential of holistic recovery.

Welcome To re:

A Powerful Solution For Pre And Post-Workout Recovery

re: is a simple, thoughtful and more comprehensive approach to recovery. It helps you to make recovery a more regular part of your life through 6 distinct yet inter-related components: release, reflection, restoration, resonate, resilience and retreat. It’s intended to help you fuse spiritual, mental and physical recovery. That’s no small order. But – as a community, exploring and defining how faith and fitness work together, we can ask tough questions, venture into new territory, innovate creatively, draw on wisdom and apply in the practice of recovery as we share together in the journey.

These 6 pre and post-workout recovery tools are outlined below. CONTACT US and contribute you experiences, knowledge and skills. Welcome to re:

re:lease

rest ● declutter ● simplify ●forgive ● surrender

Practice re:lease as a part of your pre-workout recovery. Do it before your home exercise routine, sporting activity, group exercise, weight training or other activity. Why? If you’re carrying stress, distraction, anger, hurt or other mental and emotional baggage with you then your physical fitness will be constrained by those limiting factors.

Find a quiet place to get alone with God and focus.

• What Does Forgiveness Have To Do With My Health
• Thin Places And The REST Of Your Story
• The New Me I See

re:flection

pray ● listen ● receive ● perspective ● grounding

If you’ve ever looked in the mirror at the gym while you exercise, listened to a personal trainer or coach or evaluated your workout, progress or goals then you’ve practiced reflection. Take it further in all areas of your like. Look more closely at what’s going on in your life and the lives of others. Don’t be shy to ask for input from others. Patiently pursue for clarity and direction.

Don’t try to figure out everything on your own. You’ll be on track as you listen to God.

• Do Fitness In Remembrance Of Me
• How To Pray During Your Workouts
• Mirror, Mirror

re:storation

healing ● makeover ● transformation ● upgrade

One of the most personal components of re:covery is finding re:storation. It’s something different for everyone. It can provide a path from hurt to healing, brokenness to wholeness, despair to hope and fear to freedom. You may not be able to identify the area(s) in your life where you need restoration. If you can, are you able to ask for help and get it? This is a part of recovery that requires both effort and commitment. Yet restoration isn’t based on what you do. God’s grace demands nothing other than you receiving it. When you do you get more than you’ve lost. God doesn’t restore you back to normal, it’s always better.

It may seem counterintuitive but in your brokenness you’ll gain the strength to dance.

• Peace Benefits – 13 Principles Of Health And Wellbeing
• 5 Words Of Grace Build Better Family Fitness
• 5 Silent Agreements That Shape Your Faith And Fitness

re:sonate

enthusiasm ● vision ● celebration

God wants you to find greater value in fitness and recovery than just the usual physical gains and renewal. See the potential you have in Christ. Celebrate passion and be eager to build on the energy of your fitness community. This isn’t just a praise and worship service at church. Make noise and let the power of God’s Spirit be unleashed in you.

A fit lifestyle doesn’t just help you live better, you breathe in the joy of God and celebrate.

• Be Jesus @ The Gym And Everywhere Else Too
• Energy, Energy, Energy
• Showoffs

re:silience

toughness ● elasticity ● meaning ● others mindedness ● community care

Recovery is far more then strengthening your capacity to quickly rebound after an injury. It is your ability to be flexible with others and in circumstances. That takes spiritual toughness – a muscular Christianity. Understand that re:silience is not brute strength. It’s the potential you discover when you respond rapidly to adversity with a confident reliance on God. Where re:silience gets radical is when you unleash that potential to do the good work God leads you to do in the lives of others.

The big advantage to being fit is having the re:silience to help others get ahead.

• Jeff Drury – Alabama Tornado Volunteer
• Being Others-Minded
• Runner Gene Carter Says YMCA Offers More Than Fitness

re:treat

oneness ● sanctuary ● clarity ● exploration

When post-workout recovery becomes a planned reset from the routine then it’s a re:treat. You know you want it. You know you need it. It’s your opportunity to go somewhere special, do something different and recalibrate your perspective. Carve time, plan and build then be faithful to follow through. Discover the adventure, refreshment and spiritual renewal of re:covery.

God has a place for you to recover that isn’t small or lacking. Live openly and expansively!

• Elevation Fit
• Faith-Centered Fitness Retreats
• Ultimate Spa Destinations

re:covery – Do It Daily

Ready for a different and better way to make recovery a daily part of you wellness lifestyle? Start using re: It’s designed by Faith & Fitness Magazine so that everyone can regularly and consistently make holistic recovery a practical way to heal and strengthen spirit, mind and body. Bookmark this page as a guide in your day to day recovery maintenance. Subscribe to our newsletter service so you can keep updated on re: and all things faith and fitness.

Want your church, gym, wellness provider, small group or other organization to bring re: recovery program to your community? SEND THIS LINK TO THEM and have them get re:

The post re: Pre And Post-Workout Recovery Tools For You appeared first on Faith & Fitness Magazine.

The autumn season with all the refreshingly cooler temperatures is great time for you and your family to get outside and exercise as a family together. This fall is a wonderful season to plan some vigorous exercise, fun times together, and renewed conversations with those most important to you.

MAKE PLANS, SET GOALS AND ENJOY THE HARVEST

Every autumn as the trees lose their leaves we all start to become more aware that we’re losing too. For those in the northern hemisphere that means losing more daylight. For everyone it means we’re getting closer to losing all of the remaining days in the current year. Yeah, it’s not long until winter, Thanksgiving, Christmas and then the new year. Yet there is so much to do before then. Family may just need to pretty much take a back seat for at least one more week or two or … STOP! God’s got something bigger for you. It’s more golden than the brightest yellow leaves. It is time with your family.

Want to really get that time this year – and truly enjoy it? Then make plans now for just a few days from now and then for a week later too while you’re at it. Plan what? Fun! Think about the where, who and what of it. Where could be in your yard, your kitchen, at a farm open to the public, a park within a 3-hour drive, that place you enjoy but haven’t been able to visit yet this year – – – you get the idea. The who is your immediate family, your neighbors, your church small group, your gym contacts, co-workers and yep, even your extended family. Finally, plan for the what. When was the last time you made a pile of leaves and jumped into it? Delicious autumn spices and food invite us to make some dishes together that we can savor. And then there are all those boxes of apples, stacks of firewood for a campfire, corn mazes to explore at a walk or jog and all those pumpkins. You can do so much with small, medium and large pumpkins.

Beyond the plans talk with someone close who will help you execute and decide what goals you want to have. Here are a few we think you should consider:

Get active together and actually sustain that activity for a good 30 minutes.

Discover each other through communication. That is both speaking and listening and in-person fellowship too. Look into each others eyes and share a genuine embrace.

You can also make it spiritual too. Now is a good time to let everyone share what they hope to accomplish yet this year or what has been a challenge for them. Then transition to everyone offering words of encouragement and then taking a moment for prayer.

Is there a project that needs to be done before winter or someone who needs a little help. While you’re together as a group exercise the moment to get together again soon and do that good work together. That is a big step toward all of you becoming more socially, emotionally and spiritually “jacked”.

Finally follow through and DO your fun fall workout. You’ll harvest much more than good exercise and great times. Here is what is really amazing to consider: God is faithful. When you make the commitment and put forth the effort He will return unto you much more than you can imagine.

ARE YOU OUT OF YOUR GOURD?!

If a workout using pumpkins with family and friends to have fun sounds a little crazy then that is all the more reason to go for it. This will literally be an exercise of your faith. You’ve got to trust that God can use the most unusual of experiences. Pursue some innovation and don’t be afraid to see what God can reveal.

We want you to add your fun fall workout to this page. Here’s how easy it is:

1. Do it.
2. Use your phone to shoot video of it.
3. Post the video on send it to us.

THERE ARE 4 CATEGORIES OF WORKOUT YOU CAN DO

1. Cardio (pass the pumpkins around, run around them or dance)
2. Strength (lift the pumpkins like weights)
3. Core (using pumpkins for stability of abs, glutes, back)
4. Nutrition (let’s see what good and healthy food you can pair with a healthier pumpkin pie)

Think about doing several in a category and at least one in each. When you bring together several families or a group of friends you can make it even more fun by creating teams. Each team creates a workout and then everyone takes turns going through the entire circuit. You can add a relay race, wheel barrel push, pumpkin tower build and more. Just remember that like weights in the gym these pumpkins can be heavy. So, keep it fun but keep it safe too.

Conclude the fun with a meal that everyone makes together, conversation, fellowship and then a time of singing praise and worship songs around a campfire along with a Bible reading and optional discussion.

There are 4 categories of “workout” that you can do:

Make it fun. Do it with family or friends. We prefer for you to upload your video to an online service like YouTube or Instagram then just email us the URL/web page address for your video.

Then watch for your video to be posted here. Get ready to see how others are having a fun fall workout.

The post Fun Fall Workout That’ll Get You Jacked-O-lantern appeared first on Faith & Fitness Magazine.