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