7 Ideas for Home Strength Training Exercise without Weights

Post author By De
Post date March 25, 2020
1 Comment on 7 Ideas for Home Strength Training Exercise without Weights

I receive Compensation for this post through affiliated links on this page may contain affiliate links. My opinions are my own. My Full Disclosure policy

Best Strength Training without Weights

We are all bringing it back to basics and they may mean strength training without weights for fit people who don’t have home gym equipment. I would consider this my second week of COVID-19 of 2020. It has been a rollercoaster to put it lightly. Daily things change, precautions are revised, supplies are depleting and people are panicking. This is my observation with very little to zero information on the virus. I have not googled, watched any news or media production and I skip over precautions posted by friends and family in my Social Media. Am I naive yes and no but despite me overindulging on the information this virus is affecting our world?

COVID-19 has changed our world

I do know that it is a virus. I do know that washing my hands, avoiding my face and refraining from contact will decrease the chances of me getting the virus or spreading. That’s about it folks, that’s all I know and the results of this virus is that we must refrain from contact with one another. People are dying daily from this virus especially those who have preexisting health issues. These health issues are common in those who are older. Working with many people who are older and have had these issues in the gym is a risk.

Strength Training while Self-quarantined and Social Distancing

As I understand it we are to remain in our homes for an undetermined amount of time and refrain from spreading the virus. This has caused many service-based businesses’ including the gym to close. In complete honesty, that’s when I panicked, just a little. The announcement was so abrupt and unplanned. I was at work working out before a client session and the owner of the gym announced that in the state of New Jersey all gyms must close by 8 pm that evening.

Fitness Competition during COVID-19

I am strength training while prepping for my second Fitness Competition in May. For the last 12 weeks, I have been on my grind and with the last 8 weeks remaining. It’s hard for me to find the energy and motivation. Without a gym to train I was almost ready to quit and eat all the things. I was just about to freak out and then I said a simple prayer. “Help me figure this out, Lord.” then I went to train my session. On my way home from my session, I built my gym in our home and was ready for the next adjustment the COVID-19 has made on our family. Yesterday my competition was canceled but I am still trying to train and keep close to my meal plan until I figure out when I am going to compete.

Strength Training at Home while Figure Prepping

This week alone I have become a homeschool Mom which is something that never interested me. I admired women who did it but I never aspired to educate my children. I went from being a working Mom to a stay at home mom again and my gym closed. Like I said, a roller coaster where the turns change quickly. It’s hard to even think about strength training or adding movement to my life but it becomes a very important part of my routine.

God is Faithful because I have been preparing for this time without even knowing it. There are so many provisions set in my place I know that we are going to make it through this experience and it will be for our good. I have complete trust and Hope in Jesus. But in the meantime, we have to make do with what we have available. That’s exactly what I did. I went into our dank basement and gathered up every plate, dumbbell, ball, anything and everything that I have ever received in the sponsored post and created my gym.

Continuing Strength Training at home with no equipment

I am blessed to have everything that we may need and more. I am so fortunate to have the collection of equipment that I need to continue to prep for my competition. I also have access to the food that I need through Perdue Farms Home Delivery free shipping for orders over $119 using this link. I have replaced some fresh produce with frozen which I have enough and get the protein powders and supplements that I need through NOW Foods Official.

Not everyone has the provisions that I have and I am fully aware and count my blessings. But you can still get a great workout with very little or even things that already exist in your home. Strength training is hard when you don’t have the correct equipment. I want to share with you:

7 things you can use for strength training without equipment

1. Cans

1. T-Raise
2. Y-Raise
3. Front to Back Reach
4. Russian Twist Tower

2. Laundry Detergent or Water Jugs

1. Lunge or Single Leg Twist
2. Bentover Rows
3. Shoulder Press

3. Chairs

1. 1. Seated Curls, Fly or Press
  2. Tricep Dips

4. Stairs or Step

1. Step-Ups
2. Side Step Ups
3. Stair Sprints

5. Body Weight

1. 1. Pushup or Wall Pushup
    1. Incline
    2. Decline
    3. Pike Pushup

6. Styrofoam Plates, Socks or Furniture Movers

7. Grocery Bag Workout

Check out the entire workout! If you do have the equipment or are willing to invest check out my post about Home Gym Must-Haves. If you’re looking for a workout program to help transform you from the inside out. Join my FaithFueled Life App where we have 21 days, 6 week and Monthly Programs to help you meet your fitness needs! Above all just move it will help get rid of the cabin fever. Also, check out these other Strength Training with No Weights Workouts Pass some time to give you the energy and boost your health and immunity. Honoring our temple is the best way to make it through the next few weeks!

What was your hardest transition during the COVID-19 2020 Global Pandemic?

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Tags best strength training without weights, home strength training exercises without weights, how to do weight training at home without weights, how to strength train without weights, strength training for beginners without weights, strength training without equipment, strength training without weights, strength training without weights for beginner, strength training without weights program, weight training without weights

Children christian mom Family

Fish Oil Supplements for Kids

Post author By De
Post date February 23, 2020
1 Comment on Fish Oil Supplements for Kids

I received this product for free from Moms Meet to use and post my honest opinions. Compensation for this post was provided and this page may contain affiliate links. My Full Disclosure policy

Every day I give my children a fish oil for kids, a multi-vitamin, and prebiotic. These supplements provide me with peace of mind when it comes to my children’s nutrition. Often, I fight with one of my girls on eating well and nourishing food. Although, I am a personal trainer, my children didn’t catch the memo that they need to eat all things healthy. Instead, they opt for something like pizza and boxed mac n cheese any day. Don’t get me wrong they eat fruits and vegetables too, but I don’t think they get enough to meet their essential vitamin needs.

Supplements are a great tool to help kids get what they need

When you say you give your kids supplements, you often get a dirty look. I know as a child, I took supplements. My Mom gave my Flintstone vitamins daily. I thought it was a fun candy treat. I didn’t realize it was filling in the gaps for where my nutrition was lacking. I never considered giving my daughter a supplement for omega-3s until I heard all the positive benefits. I give my children supplements because it gives me peace of mind; they are getting all they need daily.

Benefits of Fish Oil for Kids

There are many benefits to people who take a supplement for Omega-3, which is an excellent addition to a balanced diet. The Omega 3’s and 6s found in quality fish oil can help nurture and maintain healthy brain function. It’s great to improve and maintain eye health as well as nervous system health. There have also been studies that show an association with behavior and temperant in children and their consumption of fish oil.

Finding a Quality Fish Oil for kids

I try to be aware and make informed choices on supplements for my girls and myself. I have recently been introduced to Bioglan Kids Smart High DHA Fish Oil. My girls love the fun Burstlets. Each burstlet is shaped like little “fishies,” as my daughter calls them as she requests to take hers daily. When you twist the tail and squeeze, you get tasty fish oil. There is no fishy taste because Kids Smart Chewable Burstlets are micro-encapsulated. , so there is no fish taste! Instead, it tastes like Grape, Orange, and other fun flavors. They’re so tasty Milah always wants more Burstlets.

Why are Kids Smart High DHA Fish Oil Chewable Burstlets better than other Fish Oil Supplements for Kids?

Kids Smart Chewable Burstlets provides more than ten times the fish oil than most kids supplements on the market. They are gluten, yeast, wheat, and dairy-free supplements. Kids Smart High DHA fish oil chewable burstlets also contains two essential omega-3 fatty acids called docosahexaenoic known as (DHA) and eicosapentaenoic acid known as EPA. Both of these fatty acids are essential because the body does not produce them on their own. The only way to get these essential fatty acids is through foods high in them or supplements. Most kids won’t eat enough fish to get the benefits of DHA and EPA. That’s why I supplement mine with these fun chewable capsules that have a tasty berry flavor.

Where can I find Kids Smart High DHA fish oil chewable burstlets?

If you’re looking to give your children a better quality, higher potency, and tasty chewable supplement, I want to recommend Kids Smart High DHA Fish Oil Chewable Burstlets. They come in a 30 count bottle or 180 counts. Use this link to purchase yours today?

Do you give your children fish oil?

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Bodybuilding Fitness Fitness and Health

How I eat like a women’s figure competitor?

Post author By De
Post date February 10, 2020
12 Comments on How I eat like a women’s figure competitor?

This is a sponsored post on women’s figure competition eating habits from NOWFoods and Perdue Farms although I am compensated for this post. My thoughts are my own. My Full Disclosure Policy

My Second Women’s Figure Competition

In May, I am competing in my second women’s figure competition. My first time I had disappointing results, but I believe it’s the result of the effort I put into my prep. This time I am training to win before I was training to compete, and I now believe m. I have a new coach this prep, too, and I am following the HK Fitness plan to the letter. I want to see if I put my all into my prep what the results could be, and I feel I have a great coach to help. Trainers need trainers, and I have the best. Now I have to do the work. No matter what he plans for me. If I don’t execute, it doesn’t matter.

It’s hard to be disciplined about food

The biggest and I think the hardest thing for people is food. Being taught is hard when you let your emotions lead you. This is where I feel my strength is I can be very disciplined with food. It’s pushing myself in the gym where I lack. I need accountability. I am starting my prep, and I will no longer be eating to bulk up. In this phase, I am eating around 2,500 calories a day, and the results are already showing up. The question I get asked the most is, “What are you eating?” I plan to share my journey more this round. Here is what I eat daily while I am trying to bulk for my second OCB Figure Competition.

Timing is key

The amounts of food vary for everyone. There is a science to bodybuilding, and I think one of my most significant attractions. By manipulating the

timing of your food,
types of food,
amounts of food,
and workout routine,

you can literally transform your body into a lean, defined person within weeks. But you have to be intentional by weighing and measuring your food. You also have t be intentional about the carbs, protein, and fats that you eat and what time. Keeping your meals consistent and on a timed regimen is vital. So far, my problem isn’t the food I have to eat, but the timing is my problem.

Food timing is my struggle while bulking for a figure competition

I have been struggling with food timing. Often I find myself full and still needing to eat three meals at 7 pm. It took me about three weeks to figure out a schedule that didn’t end up in frustrating tears. Timing my pre-workout meals has also been hard and something that I am trying to find some consistency. At the moment, it’s hard to have a consistent workout schedule for many reasons. First, I get up way too early in the morning, meaning I go to bed early at night. So, I am at the gym training 6–7 am, my midday I am with my five years old and my evenings are either training or chauffeuring my girls. It’s hard to find a schedule that I can stick to food timing is especially hard when you’re trying to squeeze in a workout. I plan on planning better to get through this prep. You can watch my effort, progress, and transformation on my Instagram Stories.

What do I eat bulking for a women’s figure competition?

I eat a lot! That is not an understatement. I eat 2561 calories a day of quality proteins, fat, carbohydrates, and supplements all spread out among six meals a day. I initially was eating less but was increased after some adjustments. The thing about bodybuilding is everybody is different, so what has worked for me might not work for you. That’s why I shy away from generalized meal plans. It doesn’t take into account individuals’ somatypes and metabolism. They often initially work because a calorie deficit will help you to lose weight, that is a fact. No matter how the deficit is made up of less protein, carbs, or fats or higher protein, carbs, or fats. If you are eating fewer calories than the energy you are expending, then you will lose weight. If you eat more calories than energy expending, you will gain. That’s why diets work if you work the diet. Within this four week phase, there had to be some adjustments made based on my body’s response.

Phase 1

How I meal prep

Although I am bulking, I still need to measure my food and eat good food. I have to measure each portion out. Meal prepping can be overwhelming for me, so I do things a little differently.

Making all the protein ahead of time makes prepping food easy.
Once they are all cooked, I measure them an place them in individual containers.
Then I add the sides.
I make some ahead of time, but I tend to make the vegetables every couple of days.
My meal preps are usually two days at a time.

I prefer to prep containers two days at a time because it’s not as overwhelming as a five-day prep. My meal plan is also subject to change on Saturday, so prepping long term can backfire. My old coach didn’t change my meal plan up, so I was more comfortable. I knew what I was going to eat every day for 12 weeks. It got really old, really quick, and I had an aversion to certain foods for a while, it is still hard to eat certain food combinations. I also like to purchase my seafood every two days. I prefer fresh food but when on a budget I will buy frozen. The process doesn’t take much time with these few meal prep hacks.

Food timing is essential in bodybuilding

The importance of timing is valuable, but what you eat is just as important. HK plans all the meals that I eat six a day at a specific time. He also took into consideration my food intolerances and allergies. Knowing what to eat and when makes the journey less daunting and why I recommend a coach. My pre-workout, Intra-workout, and post-workout food and supplement intake are essential. For my pre-workout, I usually eat a meal that is a high protein, carbohydrates, and a little bit of quality fat. My pre-workout meals while I was bulking consist of things like:

PreWorkout Meal

Eggs
Gluten-Free English Muffins
Spinach
Oatmeal
Strawberries
and Peanut Butter

Adjustments are necessary when bulking for a women’s figure competition

Everyone bulks different, but the goal for me was to get into a food routine and to eat good food. There were adjustments after the first three weeks of bulking and seeing any body composition change. At least very little with some tweaks, I feel noticeably different. After switching my food and timing, I started to put on muscle without adding a lot of fat.

Adjustment

Supplements while bulking for women’s figure competition

The supplements I took during my bulking phase are very similar to the supplements I take every day. My daily supplement intake is not as systematic as it is while I am prepping.

Supplements I take Daily

Multi-Vitamin

a multivitamin is excellent to support where your nutrition leaves off. I wish I could consume all I need in food but some things I can’t eat enough good for you food to get what I need. Daily I take a multivitamin from NowFoods.

Fish-Oil

fish oil, there are many benefits to adding Omega 3s fatty acids to your diet. The most important is some findings show it is helpful to improve heart health. The American heart association recommends that you eat fish 2 to 3 times per week. Omega-3s, which are found in fish oil may help to reduce blood pressure, lower triglycerides, hinder plaque from collecting in the arteries, improve abnormal heart rhythm, decrease the chance of a heart attack or stroke and reduce the possibility of a sudden heart attack for people who have heart disease. In addition, to eating fish regularly, take the NOWFoods Ultra Omega 3-D soft gel. It has Fish Oil and Vitamin D-3, which is a dynamic combination.

Digestive Enzymes and Probiotics

digestive enzymes twice a day and a probiotic every morning. Gut health is critical for us to perform at our best. I use the Now Probiotic 10, which is essential for healthy digestion. I also take Digestive Enzymes with my meals to help aid the absorption of my food and fully utilize the nutrients that I eat. It also helps me with belly bloat, which is my immediate reaction to most foods.

Supplements I take during my workouts.

BCAAs and 20 oz. Gatorade Zero is part of my Intra workout hydration. I also drink the effervescent tabs in my water towards the end and post-workout if there is any left. I like to drink a lot during my workouts. Staying hydrated is a vital part of your workout. You need to replace the water you lose when you sweat. BCAAs are like fuel for building muscle. It’s a great aid in muscle growth if you drink during your workout, but it also helps preserve muscles so you can drink it post-workout too. But it’s not a replacement for drinks like juice or soda. I drink the effervescent tabs in my water because they have electrolytes in them, a fun fizz, and a light flavor.

Supplements I take post workouts

I would use NowFoods Vanilla Toffee Protein Powder. I choose NOWFoods for my Supplement and food supplies for several reasons. First, they are affordable, compared to other supplement brands you can get the same thing at NOWFoods for so much less. Second, NOWFoods is a trusted source for natural health products and supplements since 1968. Their company is a foundation of quality, and I trust all the ingredients in their products. Affordability and quality are comforting when choosing a supplement source and brand. I use NOWFood products every day in a different way. You can get $10 off your $40 purchase with coupon code “FAITHFUELEDNOW10”

How much does it cost to bulk?

My personal grocery bill is $110 a week to bulk. That’s eating some organic and all grass-fed beef,wild-caught, but and I prefer Perdue Harvestland Chicken. I trust in Perdue for my protein source, whether its chicken, turkey, or beef. Over the last ten years, Perdue has been making efforts to produce chicken sustainably and ethically. My family has trusted them for years. They have a new Subscription service that you can take advantage of to have your Perdue premium meats delivered at a discounted price. I try to eat the best and of course catch a sale. Making healthy choices at mealtime just got easier! Order on Perdue Farms today.

How do you feel bulking for a women figure competition?

Mostly, I feel full and strong, which is excellent. While bulking, I have a ton of energy, but I do feel guilty when I am complaining about being too full. People are starving, and I have the luxury of bulking to look good in a bikini. I am blessed I get another opportunity to pursue my goal. My goal is to put my all into this prep and pray that I have better results. I hope you follow along, or if you are a women’s’ figure competitor and have any tips, I would love for you to share and connect.

Do you have a goal that you are pursuing this year?

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Fitness Marriage

7 Fun Fit Dates for Couples

Post author By De
Post date January 27, 2020
5 Comments on 7 Fun Fit Dates for Couples

Finding New Ways to Date your Spouse

Love is in the air well at least that’s what the commercial said yesterday and the thought of going on a normal date is so boring these days. I much rather enjoy a fit date with my love. Valentine’s isn’t our thing! Yes, we think love should be celebrated every day. Just like most holiday’s I appreciate the fact that there has been a National Holiday to remind people to show the one they love some extra special attention. After 14 years of marriage, dating can get old and dull. We find when we do things that get us moving we have a blast, lots of laughs and memories that dinner and a movie just no longer compares.

Fitness Dates are Memorable

We’re not big on giving gifts to each other but aske me out on a fit date and I am ready to go. Although, I do love fresh cut flowers, but I have an expensive habit of buying those weekly when I go to the produce stand. I am not a big chocolate lover and hanging out with all of the couples’ of South Jersey at dinner is not my idea of romance. My husband is my best friend, and I feel like life is too short to celebrate our love with dinner and a movie. I want to make memories! I much rather invest in moments than physical gifts. This year we decided to look for something active and fun to do as a couple.

Get Fit Together

Getting fit together is an excellent way to strengthen the bonds of your relationship. Some of our ideas are our inner kids screaming for some fun and others are just things that we would like to do together. Regardless of the activity spending time together, challenging ourselves and getting active is how we choose to spend this Valentine’s Day!

7 Fun Fitness Date Ideas

Bowling- Depending on what you’re trying to experience bowling can be an easy fun, fit date. That’s if you’re not snacking on fries and beer the entire time. It’s also an excellent way to share the fun with other couples. Whether it’s Duck Pin, Black Light or Turbo Bowling I’m sure there be less of a wait on Valentine’s Day
Skating– Oh yeah, old school four-wheel style right? Or you can strap on the Roller blades and reminisce to middle school! At least, those were my memories. Skating is an excellent and fun way to get fit together, and you don’t have the awkward search for a partner for the couples skate.This is actually what we chose to do this year for Valentine’s Day. I think it’s going to be a blast from the past and a memory of that one Valentine’s we went to the skating rink and was the oldest couple on the floor. Haha
Dance Lesson- Believe it or not, this was my husband idea. We have flirted with the notion of taking Salsa lessons, and there is a studio on his way that offers Couples Salsa, classes. What a fun way to let loose, get uncomfortable and learn something new. Who knows maybe one-day Dancing with the Stars will be calling and will be ready. Likely not but anythings possible right?
Hiking- We tried hiking together for the first time at the end of last fall. Its definitely something we will be adding to our dates. It was peaceful to be in nature together. We got time to talk disconnected. There were even moments of mutual silence that was nice too. Moving and being outdoors was a great away from the world we needed for a few hours. It was also cool to see my husband’s adventourous side. Ordinarily he’s a pretty go with the flow no risk kind of guy. While hiking he surprised me with “Let’s check this out…”or, “Do you want to see what’s in there?” I’ve never really seen my husband in that manner.

The two of us enjoyed our time and even got lost for a few hours in the “wilderness.” We are already looking into places to try this spring and summer. Got a few waterfalls picked out so I’m excited to explore more with my Love.

5.Biking- I love how in Urban Cities you can rent bikes for the day. Before Philly decided to embrace winter we had talked about renting a bike and taking a tour of Philadelphia via Bicycle. We’re not a cyclist, so this would be a fun, active date for us to try. Something that is now on the list of the Spring if you’re in an area where you can get outside with your love do it! Enjoy your local area on two wheels.

6. One on One Basketball- Guess who’s suggestion this was(for those who don’t know my husband is a Basketball Coach and Private Basketball trainer). Although I make a great cheerleader and basketball mom, it’s not my favorite sport. My husband has been trying to get me to play ball with him for years. Embracing the idea of trying something new I think this would be a great date for him to teach me his passion. This could apply to any sport that your partner enjoys and would love to show you.

7. Wall Rock Climbing- I know this is not new but neither one of us has ever tried it other than at the playground, and I think that it would be a fun adventure.

A few more Fitness Date ideas

Then there’s the classics mini golf,monster golf, or golf, ballroom dancing, aerial yoga, cross fit, an evening stroll, Chip and Putt, running, kickboxing, paintball, batting cages,and indoor or outdoor skydiving. There are so many options once you start thinking let’s move on our date instead of sitting and watch.

Fitness dates make a memorable Valentine’s Day

The endorphins released from the physical activity and your hormonal attraction makes for a memorable romantic date this Valentine’s day! Marriage is an important relationship in the Christian faith and we believe that it should be nurtured every day of the year.

“If we believe Jesus’ words that husband and wife are one flesh, then doesn’t it make sense that this “one flesh” should spur itself on toward health and fitness?”Diana Anderson-Tyler

Fitness Dates are bonding opportunities

Life can be stressful and the enemy is attacking our marriages and bodies. Why don’t we fight them back together?What’s a physical activity you and your love likes to do? Any more suggestions for fit dates?

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christian mom Fitness Fitness and Health

Reclaim your Energy: 7 Ways to get your energy back

Post author By De
Post date January 8, 2020
4 Comments on Reclaim your Energy: 7 Ways to get your energy back

Did you know that majority of our population feels tired all the time? Fatigue can be a common symptom in a lot of disorders and diseases, but more often than not it’s because of some bad lifestyle habits. There’s good news and bad news. Good news? It can be easily corrected. Bad news? You’re going to have to change. If you do want your energy back, I have seven suggestions that can help.

Get up! Most of our jobs require us to sit for hours at a time which is making you tired, and most people claim to be too tired to be active and exercise. So, what’s the solution? Get up ANYWAYS! I promise you it will boost your energy and the more you do it, the more you have.
You can make small changes in your sedentary lifestyle to begin steps towards more energy. Aren’t you tired of being tired? Start standing instead of sitting; stairs instead of elevators (come on you’ve heard it before) the reason is it works! Do better for yourself and get up and start moving.
Stop eating too many refined carbs! I know you heard it before no carbs and that is not what I am saying I am saying no REFINED carbs meaning- stuff that comes in a box or bag that can sit on your shelf for months at a time. You know shelf-stable goods. Well, those items that can last a long time on your shelf are zapping your energy and robbing you sending spikes in your blood sugar but then leaving you tired and groggy.
Carbs are a great source of quick energy, but there are better ways to get them. There have been researching findings that suggest minimizing sugar and processed carbs at meals and for snacks will give you greater energy levels.

Eat what you need! I am so glad I got out of the train of thought to eat less to lose weight. Calories are what we use to measure how much energy food provides. It is what your body needs to operate when you eat fewer calories than your body needs to work your body aka metabolism slows down to preserve energy for really need it, and that slowdown process is making you tired.
Now there is no set number for calorie intake because everyone is different, but you should be getting more than 1200 calories a day to make sure your body isn’t slowing down. So, eat up (not too much) but what you need to fuel your day and you will have the energy to perk up.

Eat more protein!I find that along with the high refined carb diet we tend to not get enough protein. There have been a lot of protein products on the market but if you look carefully the fillers that are put in them make them high in carbs too. Not getting enough protein can cause lack of energy. Studies have shown that eating protein increases your metabolic rate more than carbohydrates and fats. Also, several studies show that people with diets that have adequate or higher protein-rich foods have more self-reported more energy than others who diets had less. I would suggest eating quality protein at every meal to help you boost your energy.
Drink more water! It always comes back to this, but proper hydration will give you the energy you need. When your body is tired is because it is trying to restore itself making sure that you are properly hydrated will prevent your body from going into restoration mode.
Sleep better! For such a tired nation you think we’d sleep better, but most of us are not getting enough of the quality sleep we need to function at our best; including myself. It also makes sense why you don’t have the energy you need to go about your daily life and are relying on other sources of energy. I have stressed the importance of rest many times before and how it is crucial to helping you operate best.
My suggestions for those who do have trouble sleeping? Do something during the day that is physical for at least 30 minutes a day; it can even resemble exercise. Working out can help you rest easy at night getting those zzz’s that your body needs! Take shorter naps! So, you did not sleep last night. You get home from work, and you are beyond tired. Naps, are good right? A quick 3-hour nap will be best? Nope! Another reason your sleep is off is from sleeping at the wrong times. Quick 20-30 minutes are reenergizing any longer than that needs to wait for the evening. Sleeping for long stretches during the day is throwing your internal clock off try to wait till evening even if you may need to go to bed a little earlier than usual try to keep long sleep durations to night time.

Stop stressing! Stop stressing and give it to God! High levels of stress can zap your energy and rob you of a joyful life. Aren’t you tired of being tired? Stress management is an excellent way to give you the energy you need.
We often deal with stress by shutting down leaving us tired, cranky and worn. There is proven release of stress and freedom in prayer, worship and devotion through other ways than sitting in a church service.

I am sure most of these tips you have heard before but don’t know how to apply them to your life, or there are so many things you need to apply you don’t know where to begin. I may have something that can help? I have my new Bibles and Bootcamps starting in a few weeks.

I created this program to be the basic training you need in your faith and fitness journey. Walking step-by-step, with you give you action items to help you adopt a healthier lifestyle that helps you to increase your energy, help you lose weight all while you are growing and strengthening your faith. I would love to help you live the life you deserve and hope that you willJoin us!

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