The Best Workout You Can Do at Home

Colossians 1:16 says, “All things have been created through Him and for Him.” Because our entire being was made for Him, He has the right to dictate how we are to use our bodies—whether we acknowledge His authority or not. When you begin to understand that your body is not your own, you will start down a path towards better health. With most gyms either closing or limiting their hours during the COVID-19 Pandemic, for now it is best to get creative with keeping our bodies healthy during this season. Before we get into the workout, here are some tips to get your body prepared. As with any workout, make sure you’ve checked with your doctor about a safe level of physical activity for your body.

Drink Water

As a rule of thumb, make sure to drink 8 oz. of water 30 minutes before your workout. Water actually helps regulate your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. If you're not hydrated, your body can't perform at its highest level.

Stretch

We’ve all heard that stretching is important for our bodies. But why? Stretching actually helps your body become more pliable and decreases your risk of injury. It is important to always start with a good warm-up to get your heart rate up and then ease into some dynamic stretches. 

Play Some Music

For some people, finding the motivation to workout from home is difficult. By making an upbeat playlist, you will feel your spirits lift, and you will soon have that motivation you need to complete the workout. 

The Workout

This workout requires no weights or special equipment, but be sure to be familiar with the exercises before you start. It will be a two cycle, interval style workout. Make sure to have a glass of water nearby! Feel free to modify these exercises for your physical activity level. The important thing is to keep moving and get some form of regular exercise.

Cycle 1: 3 Sets and 1 Minute Rest in Between

High Knees (30 Seconds)

Alternating Lunges (5-10 each leg)

Push Up or Modified Push Up (10-20)

Mountain Climbers (30 Seconds)

1 Minute Rest

Repeat (2X) for a total of 3 sets

Cycle 2: 3 Sets and 1 Minute Rest in Between

Squats (8-12)

Body Weights Tricep Dips (8-12)

Ab Crunches (30 Seconds)

Frog Jumps (30 Seconds)

1 Minute Rest

Repeat (2X) for a total of 3 sets

Once you have completed the workout, make sure you stretch properly and hydrate. For best results, do this workout at least three times per week and feel free to modify or add in exercise according to your fitness level.

What are some ways you are moving and staying active right now? Share in the comments!

Go Outside!

The official first day of Spring is this week, so hopefully, consistent warmer weather will be here soon. Along with the change in weather, Spring usually brings a sense of new beginnings and growth. There’s just something refreshing about this season.

Like bears hibernating in Winter, Spring presents a wonderful opportunity for us to get out of our “caves.” God created a beautiful, amazing world for us to enjoy. I believe experiencing God’s creation first-hand encourages us to praise God and understand just how magnificent He is. It’s impossible to feel like God’s equal when you see yourself in comparison to His works.

Psalm 104:24 - Oh Lord, how manifold are you works! In wisdom have you made them all; the earth is full of your creatures.

Being outside also has health benefits, both physical and mental. Just being outside on a sunny day can lower blood pressure, boost the immune system, and improve sleep. Slowing down to enjoy the sounds and smells of nature is therapeutic to fight anxiety and stress and boost creativity. Best of all, sunshine and fresh air are a free gift from God!

All people, young and old, can benefit from being outside. I’ve listed ten inexpensive or free suggestions for you to try this Spring. Whichever ones you choose, remember to take time to thank God for His stunning creation.

10 Outdoor Activities

1. Picnic in a local park

2. Hike a nature trail

3. Create a flower bed or a vignette with pots

4. Visit a historic battle field or reserve

5. Walk around your neighborhood

6. Read a book on your back porch

7. Enjoy coffee at a cafe with outdoor seating

8. Take a stroll at an outdoor shopping center

9. Check out a local farmer’s market

10. Take a bike ride

So what outdoor activities do you enjoy? Share your favorites in the comments! Let’s encourage each other to go outside!

5 Tips for Managing Your Body

As we enter this new year we are given a chance for a fresh start. A clean slate. We are offered a second chance to honor God with the wonderful gift He has given us: our bodies. Need a little help to get started? Here are 5 tips for managing your body this new year.

1.     Understand Your Body Belongs to God

Our culture teaches us, that our bodies are our own to do whatever we want with. However, since humanity is God’s crowning creation, made in His image, we all rightfully belong to Him and must someday give an account to Him for our lives. Colossians 1:16 says, “All things have been created through Him and for Him.” Because our entire being was made for Him, He has the right to dictate how we are to use our bodies—whether we acknowledge His authority or not. When you begin to understand that your body is not your own, you will start down a path towards better health.

2.     Set Specific and Realistic Goals and Write Them Down

Let’s break this down into two parts. Far too often we set goals that are just simply not realistic, which leaves us discouraged when we fail to achieve them. It is so important to set goals that are thought out and very specific/measurable so that you have tangible evidence of progress as you journey your way to your health goals. Remember to write down your goals and refer to them frequently. This helps to plan what you need to do to achieve them as well as to provide a constant reminder to stick to your plan.

3.     Go Outdoors to Make Exercise Easier

Working out doesn’t always have to feel like working out. By finding a hobby like running, biking, hiking, or walking, you can very effectively be on your way to a new healthier you. Taking your workout outside allows you to burn calories, while having a good time. 

4.     Don’t Do It Alone

Many of us find it hard to stay motivated, eat better, or exercise more. We know we need to, but we put it off for tomorrow, or next week, or longer. It's hard to hold yourself accountable. Having a workout partner makes it more fun, so you’re more likely to stick to a routine which ultimately leads to better results. Since another person’s schedule is involved, you will probably plan your workouts in advance and will encourage each other to be there. Being there for someone else adds extra motivation to be consistent.

5.     Don’t Do Anything Drastic

Far too often when we start something new, especially when it pertains to our health, the tendency is to make drastic changes. This is because we all want a quick fix especially when we live in world that promises instant solutions. Unfortunately, these crash diets or intense workout routines are typically only sustainable for a short time and usually the weight lost comes back quickly two times over. It is important to learn the art of delayed gratification. Make gradual, small, sustainable changes. Some examples of this are cutting out breads instead of cutting out all sugars. Begin by working out moderately three times per week instead doing high intensity training for six days. The key is that there is no magic pill. You will see results from listening to your body and making consistent sustainable decisions.

4 Best Ways to Train for a 5K

In life, we often get so wrapped up in day-to-day tasks that we forget to take care of our bodies. Through Scripture, we know that God calls us to value our bodies. Our bodies are said to be temples of the Holy Spirit, and we are called to take care of and honor God's temple (1 Corinthians 6:19). God's Word leads us to use our bodies and the gifts He has given us to achieve everything else that He's called us to do. What better way to hold us accountable of taking care of our bodies than to train for a 5K? 

Here are the 4 most important ways to train for a 5K:

1. Sign Up for a Race

If you're new to running or you’re simply just wanting to get better, you should find a beginner-friendly race that'll hold you accountable and help you chart your progress. It’s important to always have something you’re working towards!

2. Run with a Friend

God calls us to be in community with fellow believers. Having a running partner is a great way to both stay motivated and build community. Before choosing to run with a friend, it’s important to understand that the partnership works better if both people share the same pace and race goals.

3. Stick to a Schedule

When it comes to training for a 5K, practice makes perfect. Consistency is the art of progression. Of course, you may have some work to do. You may stumble more than once with your goals, but if you stick with it, you will find yourself doing things that you never thought imaginable. By building a schedule and getting into a routine, you can better accomplish any goals you have.

4. Don’t Forget to Rest

Recovery is one of the most important aspects of a successful training regimen, but for some reason, it's commonly overlooked. Your body needs time to repair tissues that have broken down. That's how your muscles change, adapt, and ultimately, get stronger. Include no more than three runs per week and alternate run days with rest or cross-training activities (i.e. cycling, swimming, yoga, etc.) to allow your body to adapt and recover from run to run.

Stick to these ways to train and you will be ready for your 5K in no time! 

If you'd like to walk or run a 5K, register for the Crossroads 5K Trail Run!