new year new you changes for weight loss

If your like many people you are ready to put 2013 behind you and start 2014 fresh , most everyone starts the year with GOOD intentions new years resolutions, fitness plans, the gym is packed in January! The most important factor in starting a fitness and lifestyle change is your mindset! most people give up because they don't see results immediately and they talk themselves out of the changes that will benefit them for life. Starting the year with a positive mindset will create a road of positive changes. I recommend you get the book I declare by Joel Osteen, it's daily professions you can confess over you life! Your words are the most powerful force they create your world. The power of life and death are in the tongue, choose life. I for one am looking forward to a new year! A year of overwhelming blessing , more than enough! A year of serving , giving and walking in love. God has promised us our latter days will be greater than our former days! I am planning on training for a NPC competition in June. In 2013, I overcame many obstacles ,and grew in my walk with GOD! Even though this year has been very hard and trying on me, I have overcame and came out better than I started the year! Keep the faith and get ready to get fit for life in 2014

Plyometrics for weight loss

As Christians we are to live in this world but not be of it, sometimes its hard to not get caught up in what the world is doing, with TV shows and media glorifying sin , and most celebrities making marriage so disposable. Your hand book to live in the world and not of it is gods word! Its the truth and your sword and prevails any situation or circumstance, any report! Your marriage can turn around, you can be healed, you can be prosperous if you choose to believe what GOD's promises are for your life! Today we are talking about plyometric exercise for weight loss Plyos are basically jump training and are a great way to burn fat and add to any work out routine Some examples of plyometrics are Jump squats frog jumps jump lunge lunge kicks burpees do 20 seconds rest 10 3x each exercise COMING IN 2014 they diaries of a bikini competitor I did not compete in 2013 but plan to come back stronger and better in 2014

Small changes in your diet will mean big changes on the scale

This is the day the lord has made I will rejoice and be glad in it! Everyday is a gift from GOD seize everyday you have and make the most of it and be joyful. The enemy wants nothing more to steal your joy don't let him! When we are joyful and delight ourselves in the lord he gives us the desires of our hearts!! Today we are talking about small changes in your daily diet that make big differences when you are trying to lose weight Swap these Milk use unsweetened almond milk instead chips snack on almonds or cashews Fries substitute for a vegie of choice baked potato have a sweet potato instead Fried chicken have grilled chicken instead of white rice choose brown rice instead of regular pasta use whole grain pasta read labels look at sugar content as well as make sure it doesn't have high fructose corn syrup if you drink soda stop replace with water also DIET soda is not any better and actually can be worse for you! Drink green tea or coffee black you can sweeten with agave or stevia Start making these small changes and you will notice a big difference until next time Lisa Victory Fit by Faith

Daily meal planning

Trust in lord with all your heart lean on not your own understanding, in all your ways acknowledge him he will guide you, if you trust GOD in and with everything he will make your crooked paths straight, he will bring every circumstance and situation to pass. Today we are talking about meal planning Here is what a typical day of healthy meals looks like wake up drink 16 ounces of water upon waking , eat your first meal within a hour of waking Breakfast 1 whole egg 2 egg whites with baby spinach , and 1/2 cup of oatmeal Snack 3 hours later- protein shake made with unsweetened almond milk I recommend dymatize (low carb whey) Lunch 3 hours later 4 oz chicken breast , 1/2 cup of brown rice , steamed broccoli snack 3 hours later protein shake or 2 rice cakes with peanut butter and bananas Dinner 3 hours later - 4 oz tilapia grilled, or chicken 6 oz for men , veggie of choice optional : protein shake 1 hour before bed you can switch out veggies and complex carbs just make sure your carbs are the good carbs :) I also recommend keeping a food journal so you can track what you ate and when you ate it

Until next time Stay fit stay in faith Lisa Victory Fit by Faith

Awesome Glutes stairmaster workout

Let us hold fast our confession of faith for he who has promised us is faithful, continue to confess Gods word over your circumstances and stand on his promises of yes and amen, God is forever faithful, he has never failed us and he isn't about to start now. Hebrews 10:23 Todays workout is the glute buster ! 30 minute interval training on the stairmill warm up 3 minutes level 9 1 minute level 1 1 minute level 10 1 minute level 1 1 minute level 11 1 minute level 1 1 minute level 9 1 minute level 1 1 minute level 10 1 minute level 1 1 minute level 11 1 minute level 1 q minute keep doing this pattern until 30 minutes is up finish with a 3 minute cool down get ready your glutes will be sore! Totally worth it though!! Until next time Fit by Faith Lisa Victory

Challenge Brings Change

In both your spiritual walk, and your fitness walk if your not challenged your not growing or changing. Every circumstance I have overcome has made my faith stronger as well as my relationship with GOD. I realized at the gym the other day that I was kind of going through the motions and not challenging myself. If you don't challenge you body you won't see change. So its imperative to see growth and change to push through that last rep. Not skip the cardio part of your workout. Increase your weight if it becomes to easy or comfortable. I have heard the saying if its comfortable its not GOD. In fitness if its comfortable its not working! When we persevere we see the promise! So in your workout make sure your challenging you body, if you can run faster, then run faster. If you can do another set of crunches then do it, I am not saying if its easy do it, you should already be doing it! If its challenging you push through another rep, another set! Continue to challenge yourself and you will see change! Until next time Lisa Victory FIT BY FAITH

8 best Ab exercises

Forgiveness , at church on Sunday the Pastor spoke about Forgiveness and its a reminder or how dangerous un-forgiveness can be. Un-forgiveness can block you blessings! When you forgive someone its not for them its for you, think about it when your all mad, upset, bitter do you think its hurting the other person or you? Lay it all at the cross forgive sometimes we have to forgive more than once that's ok! Just don't harbor any un-forgiveness! Mark 11: 24 For this reason I am telling you, whatever you ask for in prayer, believe (trust and be confident) that it is granted to you, and you will [get it].25 And whenever you stand praying, if you have anything against anyone, forgive him and [g]let it drop (leave it, let it go), in order that your Father Who is in heaven may also forgive you your [own] failings and shortcomings and let them drop. 26 [h]But if you do not forgive, neither will your Father in heaven forgive your failings and shortcomings. now for the 8 best ab exercises to get you that 6 pack Plank - for one minute - Side plank-for 30 seconds each side - Reverse crunches- for one minute - Bicycles - for one minute Side oblique crunches - 30 seconds each side- Double crunch - for one minute - reverse side crunches 30 seconds each side and regular crunches for one minute you can repeat this circuit up to 3 times Happy crunching :) Until next time Fit by Faith Lisa Victory

Detox for weight Loss

We live in a very toxic world both mentally and in our physical bodies. Television is full of bad news, our food is over processed, full of hormones and some of it I am not even sure is really food- I won't call out the restaurant I am thinking of in my head ! So for our mental toxins we must renew our mind daily, to Gods promises , his word which is life to all who find it and health to our flesh! For our physical bodies a good detox will kick your weight loss program into high gear- here is what I do when I detox, I also do a detox at least twice a year - while I detox I also fast spiritually it goes hand in hand and the results will be amazing for both your mind and body

I like to do a spiritual fast while I am detoxing, I usually do a Daniel fast which consist of whole grains, nuts, fruits, and vegetables. I use a detox supplement you can get through Advocare, or at you local health food store. I get the full body cleanse which cleanses all your organs. These supplements usually are about 7 to 14 days of cleansing however I recommend 21 days to 40 days , I like to do 40 day fast/cleanses now and I do these at least twice a year. They also have detox tea for kidney and liver, I use the YOGI tea. I also add apple cider vinegar to my cleanse , it helps detoxify and balances out you PH in your body. Keep your meals consistent while on the cleanse eating every three hours, make protein smoothies and shakes with almond milk. Some of us have five, ten and even fifteen pounds or more of toxins in our bodies. Once you start a cleanse you will have more energy and feel amazing.
Until next time
Stay fit and in Faith
Lisa Victory
Fit by Faith

Don't Quit/ Tricep and chest work out

The easiest thing to do in life is to quit! To take your ball and go home. This is why the divorce rate is so high people just quit, this is why disease takes over so many peoples lives, they quit fighting. The Good news is we WIN if we don't quit. In everything don't give up. I know starting a lifestyle change to exercise and eat right is hard, but if you continue you will see the results and the reward Hebrews 6:12

Amplified Bible (AMP)

¹² In order that you may not grow disinterested and become [spiritual] sluggards, but imitators, behaving as do those who through faith (^[a]by their leaning of the entire personality on God in Christ in absolute trust and confidence in His power, wisdom, and goodness) and by practice of patient endurance and waiting are [now] inheriting the promises!

warm up 5 minutes rowing machine
Triceps & Chest work out
Triceps dips 3x20
Push ups on the BOSU 3x20
Triceps pull downs (extension) 3x20
Chest Press 3x20
Triceps overhead extensions 3x20 each arm
Trx pull ups 3x20
until next time s
stay fit and in Faith
Lisa Victory Fit by Faith

Meal Planning for Weight Loss

In life we have to plan. Plan around work, kids activities, time to clean, and so on. But its also imperative that we plan our lives by speaking life speaking GODS word over ourselves and our family daily. No matter what it looks like, no matter what your bank account says, no matter what the economy says, no mater what the Dr's report says Speak life. Speak The word in season and out of season. By speaking life you plan the future days of your life.  I Daily confess, I am blessed coming and blessed going, I am the head and not the tail, my latter days will be better than my former days, why? Because GODS word has promised me this! (2 Corinthians 4:13 -¹³ Yet we have the same spirit of faith as he had who wrote, I have believed, and therefore have I spoken. We too believe, and therefore we speak-)
70% diet and 30% exercise is what will change your body
Your diet or as I call lifestyle of eating, because you don't just diet your change the way you eat for life for permanent results!  In order to do this successfully you must plan and prepare meals. You can take time on Sunday afternoon and get your meals ready for the week or you can do this every night . I bought a 6pack fitness bag , they have two options you can pack three meals with snacks and your supplements or they have a 6 meal bag. I use the 3 meal bag , I eat my breakfast at home, then my snack, lunch, and another snack meal while at work , I usually have my last snack meal right at I am leaving work and headed to the gym. You don't have to have one of these bags but I promise they make it easier. Find what works for you and have your meals ready to eat for the day. This will keep you on track and from eating fast food or junk food because its easier.

 http://www.sixpackbags.com/

Until next time
Stay fit and in Faith
Lisa Victory
Fit By Faith

Love conquers all/ Amazing LEG workout

People can be rude, mean , and even selfish. So how do should we respond? our Initial response is to be the same way to them, but we are instructed to walk in love. So no matter what some one says or does to us our response should be in a loving way.  As Christians we are to show people the love of Christ and when we don't respond hatefully , it opens the door for someone to possibly see the love of JESUS. I Have to constantly remind myself of this!  Love is so powerful it conquers even in the worst situations. I find when I walk in love toward someone even when they are not lovely to me it changes their attitude and eventually how they treat me.

1 Corinthians 13

Amplified Bible (AMP)

13 If I [can] speak in the tongues of men and [even] of angels, but have not love (that reasoning, intentional, spiritual devotion such ^[a]as is inspired by God’s love for and in us), I am only a noisy gong or a clanging cymbal.

² And if I have prophetic powers (^[b]the gift of interpreting the divine will and purpose), and understand all the secret truths and mysteries and possess all knowledge, and if I have [sufficient] faith so that I can remove mountains, but have not love (God’s love in me) I am nothing (a useless nobody).

³ Even if I dole out all that I have [to the poor in providing] food, and if I surrender my body to be burned or ^[c]in order that I may glory, but have not love (God’s love in me), I gain nothing.

⁴ Love endures long and is patient and kind; love never is envious nor boils over with jealousy, is not boastful or vainglorious, does not display itself haughtily.

⁵ It is not conceited (arrogant and inflated with pride); it is not rude (unmannerly) and does not act unbecomingly. Love (God’s love in us) does not insist on its own rights or its own way, for it is not self-seeking; it is not touchy or fretful or resentful; it takes no account of the evil done to it [it pays no attention to a suffered wrong].

⁶ It does not rejoice at injustice and unrighteousness, but rejoices when right and truth prevail.

⁷ Love bears up under anything and everything that comes, is ever ready to believe the best of every person, its hopes are fadeless under all circumstances, and it endures everything [without weakening].

⁸ Love never fails

Today I give you my amazing LEG workout , I constantly get compliments on my legs which to me is  a big deal because I am only 5'2

warm up 5 minutes on the elliptical

Kettle Bell swings with 12 pounds  3x 15

Squats bar weight  3x15

Plié Squats bar weight 3x15

walking lunges  20 each leg x3

Reverse lunges 20 each leg x 3

hamstring curls 30 pounds 15x 3  Leg press bar 45 pounds 15 x 4  Stairmaster 20-30 minutes

 

 

 

 

 

 

 

Go Boldly/ Carb cycling for weight loss

When we have something going on and we need GOD we are instructed to go boldly to his throne. Have confidence that you can put a demand on GODS promises and ask for help in your time of need! He will deliver his promises! Just Imagine the throne of Grace, Jesus is sitting at the right hand of our GOD the father making intercession for us!  Hebrews 4:16 Amplified Bible (AMP)
¹⁶ Let us then fearlessly and confidently and boldly draw near to the throne of grace (the throne of God’s unmerited favor to us sinners), that we may receive mercy [for our failures] and find grace to help in good time for every need [appropriate help and well-timed help, coming just when we need it].   Continually pray and speak GODS word his promises , hold fast your confession of Faith ! God always, always delivers his promises.  Hebrews 10:23 Amplified Bible (AMP)²³ So let us seize and hold fast and retain without wavering the ^[a]hope we cherish and confess and our acknowledgement of it, for He Who promised is reliable (sure) and faithful to His word. 

Today we are talking about Carb Cycling for weight loss
Carb cycling is a great way to help in losing weight , remember the carbs must be good carbs or it will be inefficient. Some examples of GOOD carbs are oatmeal, Ezekiel bread, brown rice, quinoa , whole wheat pasta- my favorite is Barilla which has 17 grams of protein per serving , on your low carb days replace your grains with green vegies. 
you will do a 4 day rotation 
day one 25 carbs
day two 25 carbs
day three 50 carbs
day four 75 carbs 
You can carb cycle for four to six weeks at a time  
Until next time Stay Fit and in Faith
Lisa Victory
Fit By Faith
 

 

 

HOW FITNESS & FAITH ARE ALIKE

Every one is given the same measure of faith, in the same aspect we are all given the same amount of muscles. (Romans 12:3New King James Version (NKJV) Serve God with Spiritual Gifts

³ For I say, through the grace given to me, to everyone who is among you, not to think of himself more highly than he ought to think, but to think soberly, as God has dealt to each one a measure of faith. ) 
We have to exercise our faith for it to get stronger, as we have to exercise our muscles to become physically stronger. Every circumstance that comes against us every dart the enemy is throwing at us we have to dig deep and trust GOD ! We have trust God in every area knowing he has never failed us and will not ever fail us. His word never returns to us void! So by speaking his promises his word over our circumstances we becoming stronger in our faith and as we see these things come to pass we continually grow and get stronger. In our muscles we exercise those to build strength , but we don't just exercise some of them we exercise all of them! If we only exercised some we would be out of proportion (not that I haven't seen this) that saying friends don't let friends skip leg day rings true. You have to be all in ! In you trust and faith with GOD and in your fitness and muscles you can't just workout the parts of your body  just as you can't just give GOD parts of your life. So I leave you with this

When to Pray/ TRX for weight loss

Everyday is a battle a fight , a fight of faith. Sometimes we feel like our back is up against the wall we are cornered. So what do we do when we don't know what to do? We pray! The bible says Pray without ceasing. Which means continually pray! 1 Thessalonians 5:16-19New King James Version (NKJV)¹⁶ Rejoice always, ¹⁷ pray without ceasing,
¹⁸ in everything give thanks; for this is the will of God in Christ Jesus for you - So what do we pray? I know there are times when I know I need to pray and its like the words just won't come out of my mouth like they are stuck so I pray in the spirit! The spirit makes intercession for us! Romans 8:26

New King James Version (NKJV)²⁶ Likewise the Spirit also helps in our weaknesses. For we do not know what we should pray for as we ought, but the Spirit Himself makes intercession for us^[a] with groanings which cannot be uttered.  We also pray GODS word his promises over are lives. God has promised us life and life more abundant.  For marriage pray GOD I thank you what you bring together you let no man separate. For Finances God I thank you , your word promises me the power to get wealth and that all my needs are met according to your riches and glory in Christ. For Health , God I thank you that I am healed whole nothing missing nothing broken, by Jesus stripes I AM HEALED. Seek GODS word seek his promises for your life they are yes and AMEN!!

 

Today we are talking about TRX body weight exercise suspension training

I like to incorporate these exercises in my total body days and when I do my circuits.

I do pull ups, triceps extensions. one legged dead lifts, split squats, hamstring curls. There are so many different exercises you can do on this. It also keep that muscle memory from forming because your using your body weight as resistance and its targeting the muscle groups differently!
To learn more about TRX click on this link!
http://www.trxtraining.com/suspension-training
Stay in Faith and Stay FIT
Until next time
Lisa Victory
Fit by Faith

Protein Donuts

We need to seize everyday and make the most of it! Everyday is a gift an opportunity for new things new vision(. Psalm 118:24Amplified Bible (AMP)
²⁴ This is the day which the Lord has brought about; we will rejoice and be glad in it.) When we rejoice and are in Joy that opens the DOOR for GOD to work in our lives. Offer up your praise and thanksgiving today! Give thanks and be joyful in all things ,rejoice in knowing GOD's faithfulness he has never ever failed and he isn't going to start now! Stay Joyful! James 1:2-8

Amplified Bible (AMP) ² Consider it wholly joyful, my brethren, whenever you are enveloped in or encounter trials of any sort or fall into various temptations.

³ Be assured and understand that the trial and proving of your faith bring out endurance and steadfastness and patience.

⁴ But let endurance and steadfastness and patience have full play and do a thorough work, so that you may be [people] perfectly and fully developed [with no defects], lacking in nothing

 

Today - recipe for PROTEIN DONUTS yum

who says eating healthy has to be boring!

This works best if you have one of those donut makers I have the baby cakes mini donut maker

1 cup of oat flour, you can grind up oatmeal in a food processor to make this if you don't have oat flour

2 whole eggs

1 scoop of vanilla whey protein (I use dymatize)

1/2 cup of unsweetened vanilla almond milk

I teaspoon of baking powder

1 teaspoon of unsweetened applesauce

2 drops of vanilla extract

You can add dark chocolate chips if you'd like

mix all ingredients and pour into the baby cakes maker

These are so good and good for you even my girls love them

you can also make powdered sugar using stevia by blending it in the food processor , sprinkle over warm donuts !

 

Until next time

Stay in Faith and Healthy

Lisa Victory

FIT BY FAITH

 

The Joy of the Lord/Muscle Memory

Every day is a battle, a fight of faith. We all have issues, circumstances we are facing. The bible says in this world we will have tribulation, but be of good cheer , for Jesus has overcome the world. (John 16:33) God did not promise us days without trouble , he did promise to be there in times of trouble ! so where does our strength come from , Joy! When we are joyful and delight ourselves in the lord his Joy becomes our strength. In God's presence is fullness of JOY! (Psalm 16:11 New King James Version (NKJV¹¹ You will show me the path of life; In Your presence is fullness of joy;
At Your right hand are pleasures forevermore. So in tribulation we are joyful, we will see these issues these circumstances come to pass! Keep a smile on your face, laugh in the Devils face! We win if we don't quit! The last thing the Devil wants is you to be happy so be happy in spite of the Devil don't let him steal your joy! If he steals that then he steals your strength! Stay joyful in all things !

Today we are talking about continually changing your work out routine. I am sure you have heard the definition of insanity is doing the same thing over and over and expecting different results. With your work out you have to constantly change it up, as well as make it harder as you progress. Your muscles have a memory and as you do the same work outs over and over your body will use less energy during the work out and you will burn less calories. You will never do the same work out twice in one week, if you do a full body work out on Monday and do lunges and squats for legs, you will want to do Kettle bell swings and leg raises on Wednesday. Also doing circuit training and Tabata Training ( I will post on this type of work out in the future) alternating. There are so many different ways to change it up, maybe for 4 weeks you will do total body 3x a week and cardio 2 to 3 x a week, then for the next 4 weeks alternate arm day, leg day, chest and back, and add cardio on those days. The key is to keep changing what you doing and you will see results!
Until next time
Stay In Faith and Stay Healthy
Lisa Victory
Fit by Faith

 

Patience/Hot Yoga

We live in what I like to call a microwave society, we all want everything to happen now! Even with faith we step out we speak life and then when it doesn't happen overnight we give up . We are instructed to be patient! To persevere!  
James 1:2-8The Message (MSG)Faith Under Pressure^2-4 Consider it a sheer gift, friends, when tests and challenges come at you from all sides. You know that under pressure, your faith-life is forced into the open and shows its true colors. So don’t try to get out of anything prematurely. Let it do its work so you become mature and well-developed, not deficient in any way.

^5-8 If you don’t know what you’re doing, pray to the Father. He loves to help. You’ll get his help, and won’t be condescended to when you ask for it. Ask boldly, believing, without a second thought. People who “worry their prayers” are like wind-whipped waves. Don’t think you’re going to get anything from the Master that way, adrift at sea, keeping all your options open.
It is through Faith and patience we inherit GODS promises! Continue to speak life, continue to speak Gods promises, continue to Stand and you will see it come to pass!
Today we are talking about HOT YOGA.
if you gym offers this I do recommend doing this ! It is amazing, I like to do it twice a week, it helps my, soreness, stiffness, and stress. It also detoxes your body. I have never sweated so much during exercise. I also have noticed I sleep better on the days I do this. It increases flexibility as well. So grab you mat and head to your next class You won't regret it!

Until next time Stay in Faith and Stay Healthy
Lisa Victory
Fit By Faith

Fight to the Finish! /Protein Chocolate Peanut Butter smoothie

We all go through things in life, maybe you were just laid off, maybe your marriage is on the rocks, maybe you've been hit with a diagnosis.  The bottom line is are we going to trust what we see or what GOD has promised us? God's Promises are always YES and AMEN! His word has promised us Health, great marriages, to prosper us! His word never Returns Void! (Isaiah 55:11) In my life when I have been faced with difficulties and trials, I have a scripture that I always stand on! I love this scripture so much and its a reminder to me that if I stand on GOD's promises for me That I win! God is faithful! I love this scripture so much that I had it tattooed on my foot! This reminds me daily no matter what I face, no matter what the enemy is throwing at me, GOD is BIGGER !  I keep my shield of Faith raised and the enemy can not penetrate it!  So I encourage you no matter what your facing stand strong, on Gods promises!! He won't fail you!! 
Ephesians 6:12-18

The Message (MSG) A Fight to the Finish

^10-12 And that about wraps it up. God is strong, and he wants you strong. So take everything the Master has set out for you, well-made weapons of the best materials. And put them to use so you will be able to stand up to everything the Devil throws your way. This is no afternoon athletic contest that we’ll walk away from and forget about in a couple of hours. This is for keeps, a life-or-death fight to the finish against the Devil and all his angels.

^13-18 Be prepared. You’re up against far more than you can handle on your own. Take all the help you can get, every weapon God has issued, so that when it’s all over but the shouting you’ll still be on your feet. Truth, righteousness, peace, faith, and salvation are more than words. Learn how to apply them. You’ll need them throughout your life. God’s Word is an indispensable weapon. In the same way, prayer is essential in this ongoing warfare. Pray hard and long. Pray for your brothers and sisters. Keep your eyes open. Keep each other’s spirits up so that no one falls behind or drops out

Today's  I am giving you my chocolate banana peanut butter smoothie recipe
6oz of unsweetened almond mile
5 ice cubes
teaspoon of coco
Half large banana
Spoon full of Peanut Butter
1 scoop of vanilla whey protein powder.
Mix in blender and enjoy , this is great before or after a work out !

Until next Time
Stay faithful, fit and Healthy
Lisa Victory
Fit By Faith

 

Don't Be Anxious!/ HIIT Training

Do you have anxiety? Do you worry constantly about how things are going to happen or work out? I can relate, I am very analytical and am always trying to figure things out. But when we do this are we trusting God? Philippians 4:6 Amplified Bible (AMP)
⁶ Do not fret or have any anxiety about anything, but in every circumstance and in everything, by prayer and petition (^[a]definite requests), with thanksgiving, continue to make your wants known to God. God knows are every need, he knows it before we even ask. So ask God for what you want, (make your request known) and give thanks that its done. Thank him continually! The bible says ask (keep asking) Seek (keep seeking him) Knock, keeping knocking the door will be open for you Matthew 7:7-8 Amplified Bible (AMP)^7 [a]Keep on asking and it will be given you; ^[b] keep on seeking and you will find; ^[c]keep on knocking [reverently] and [the door] will be opened to you.

⁸ For everyone who keeps on asking receives; and he who keeps on seeking finds; and to him who keeps on knocking, [the door] will be opened. God is faithful ! 

Today we are talking about HIIT training. What is it? High Intensity Interval Training. I do this with cardio 2-3 times a week  - Basically you warm up for 3 minutes on whatever you choose to do, treadmill, Stairmaster, elliptical. Then for one minute you go at the fastest pace you can, and one minute you go at a slow pace , then back to fastest pace. You do this for 21 to 30 minutes total . This works by raising you heart rate, then lowering ,then raising and lowering.
Warm up 3 minutes  - 2mph
Run 1 minute 6-7mph
Walk 1 minute 1-2 mph 

Until next time
Stay healthy and Blessed
Lisa Victory
Fit by Faith

Conquer by continuing/ Total body workout

2 Corinthians 2:14 Amplified Bible (AMP)¹⁴ But thanks be to God, Who in Christ always leads us in triumph [as trophies of Christ’s victory] and through us spreads and makes evident the fragrance of the knowledge of God everywhere-

In every aspect of life we have to continue in order to conquer our goals , what we set forth to do. While starting a exercise and lifestyle change is hard , the only way to conquer is by continuing what you have started. Just as we are to speak the word of God in season and out of season. Which means when we feel like and when we don't ! We need to take this approach on this new journey. There are many days when I don't feel like working out , its easier to say tomorrow. However then we put it off and put it off , until we start to look and feel like a busted can of biscuits.( 2 Timothy 4:2 New King James Version (NKJV)² Preach the word! Be ready in season and out of season. Convince, rebuke, exhort, with all longsuffering and teaching)  Today we are going to go over total body workout!

Start with ten minute warm up on StairMaster

Legs- hamstring curls 3x 15

Abs - Plank 3x at 60 seconds

Arms- bicep curls 3 x 15  10 pounds

Legs- step ups with weights 8 pounds 3 x 15 each leg

Abs - reverse abdominal crunches 3x20

Arms - push ups on bosu ball 3x 15

Legs - squats 3x20 use bar weight add weight 5 pounds each side if not enough

Abs- oblique twist on ball 3x 20

Arms -reverse bicep curls 3x15

Legs - Lunges 3x 20 each leg

Abs- sit up with medicine ball 3x 20

Arms - pull ups on bar 3x15

cool down - Rowing machine 5 to 10 minutes

 

 

 

Cardio doesn't have to be boring

Galatians 6:9 Amplified Bible (AMP)

⁹ And let us not lose heart and grow weary and faint in acting nobly and doing right, for in due time and at the appointed season we shall reap, if we do not loosen and relax our courage and faint. This is one of my favorite scriptures. We all go through things in life. Its so easy to just throw up our hands and quit!  God never promised us it would be easy, but he did promise us that he would make a way, and if we don't grow weary we will reap a harvest. God's promises are true and his word never returns void!  Today I am talking about Cardio everyone's favorite! (not) There are ways to get through it ! I do forty-five minutes to a hour three days a week so I have had to come up with options to make it fun and bearable!  One way to do this is switch you machines start with the treadmill for 15 minutes jog or run at a steady pace, then switch to the Stairmaster at a comfortable not easy pace for 15 minutes, then finish with the rowing machine for 15 minutes ! If you are doing an hour do each machine for 20 minutes or add a fourth machine. Also make a cardio workout play list of your favorite songs to keep you motivated and moving.

until next time

stay fit and healthy

Lisa Victory

Fit By Faith

Apple Cider Vinegar Health Benefits

Today is a new day! Good news God's mercy is brand new today ! Lamentations 3: 22-23 - Amplified : It is because of the Lord's mercy and loving-kindness that were are not consumed, because His [tender] compassion's fail not. , they are new every morning ; great and abundant is your stability and faithfulness.  Every day is a chance for a new start a new beginning .
Today I am talking about Apple cider Vinegar . Apple Cider Vinegar has some amazing health benefits. Every morning I  make my miracle apple cider vinegar drink. This Consist of warm green tea, 2 teaspoons of apple cider vinegar, and 2 teaspoons of natural raw honey. This drink helps with weight loss, allergies, high cholesterol, it strengthens the immune system ,it helps with arthritis and gout. You can also use it topically by mixing teaspoon with two teaspoons of warm water. Use this to help with acne, warts varicose veins. This stuff is amazing! I use it daily . I recommend Bragg Organic Apple Cider Vinegar which you can get a your local health food store.  Try it you won't be disappointed.
Until Tomorrow Stay Blessed and Healthy
Lisa Victory
Fit by Faith

Fit by Faith new blog

I am starting this blog to help those who want to change their lives. Fitness and Faith coincide in my plan that got me in the best shape of my life. I am currently writing a book called Fit by Faith that is a breakdown of the program I followed to get in the best shape of my life and stay there. Its not a diet its a lifestyle and mindset change. My blog will include meal ideas and plans, exercises and devotionals to help you stay motivated and on track. I am passionate about four things God, my family , helping others, and fitness! I hope you follow me and enjoy my postings and most of all I hope they help you!

Sincerely
Lisa Victory
Fit by Faith