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