The dynamics of life are quite different for women than they are for men. What exercises can you do physically and spiritually that will give you the boost you need? There are five exercises that can really help you target key areas of your body to improve your physique, mental acuity, physical strength and over all wellbeing. These five exercises are awesome for women, but they are also great for men too. If the men in your life aren’t doing them they should and they will! I’ll help you with that in just a moment.
A SEASON TO DO DIFFERENTLY
Women, think about the period during the end of the year called the holiday season. It’s during these days of festivities that you’re likely to eat, rest and hopefully spend more time with family. There is one thing we tend to neglect – our fitness goals that we set and pledged in January. When the calendar reads December we all get ‘senioritis’. We conclude that since we haven’t reached our fitness goals by this point we can forget about it and wait until the New Year to make a new ‘commitment’.
We become what John, the Evangelist in the Bible, called lukewarm. You didn’t give up 100% on fitness, you’re just holding off to get a new start. That could be a legitimate strategy unless you do it year after year, month after month and week after week. If you’re doing that you may not be totally cold with apathy but you’re sure not hot with passion. You’re lukewarm. What can you do differently to reach and maintain your fitness goals?
THE SPIRITUAL MOTIVATION
You need a partner system. Take a partner with you on your fitness ride! People that have someone holding them accountable have a much higher chance of accomplishing their goals then those who do not. It’s a great way for you to BE LIFE and help someone that needs a lifestyle change. If this is a new approach for you try this; include a prayer before working out, after working out or both with your workout partner. But, let it advance further to regularly scheduled times to get together and seriously grow physically and spiritually – full of hard work and finding God’s wisdom for your daily walk.
This will make your workout experience a lot more meaningful and powerful. Gain the power to be a witness of God’s Spirit to someone important to you. Getting fit with a partner is a powerful way to experience God’s healing ministry. Working out is a form of healing. Our bodies, a real dwelling place for God’s Spirit, can be healed in part through working out, releasing stress and activating our God engineered immune system. Exercising is also a great way to help prevent disease. Imagine giving a person that is close to you the gift of a longer and stronger life.
God wants us to have more abundant life. Let God use you as a tool to help someone get healthier and closer to God. It can be anyone sure. But, consider making your workout partner one or more of the men in your life. It could be your grandfather, father, close friend, husband, fiancé, boyfriend or son. You know at least one of these guys stands to benefit greatly from better health and wellness AND a closer walk with God.
By growing your own passion for physical and spiritual fitness you can nurture your relationship with one or more of these men by having them as your workout partner. God will reward you with much more than just losing a few pounds or gaining a little bit of muscle. He will bless you with a fuller, abundant life. The following five exercises will get you and your partner started. Three of the five are in fact partner exercises. So make sure you tell your partner that you NEED him for these exercises or you won’t be able to get them done.
These exercises are supposed to be fun. They will be when you make the time and then take the time to enjoy them with your partner. Once both of you got the hang of these exercises try to challenge each other by seeing who can do the most reps. From there you can look for new and different exercises and physical activities to do together.
THE 5 EXERCISES
Exercise # 1 – THE FULL SQUAT Start by standing straight with feet a right outside shoulder width. Toes pointing slightly outwards. Then lower your body as if you were going to sit on a seat but make sure you throw your hips back. Continue the movement until your hips goes below your knees. Than simply stand back up to the starting position. (Tip: During this exercise make sure your knees do not pass your toes, this could put unnecessary stress on the knee joint.)
Exercise # 2 – TRICEPS PUSH UPS Start at the plank position. Then slowly come down to your elbows. Then “roll”/push up using your forearms to your hands. (Tip: use a pad or a soft surface so you wouldn’t hurt your elbows. You could also try this exercise by placing your knees on the ground but make sure to keep your body makes a straight line from your knees to your shoulders.)
Exercise # 3 – PARTNER LEG RAISES One partner will start by simply standing while the other partner lies down on their backs with their head at their partner’s feet. The partner that is lying down will grab the standing partner’s ankles. The partner that is lying down will raise both of their legs straight up close enough so the standing partner could reach them. The standing partner would then push on the feet of their partner lightly but strong enough to move the feet close to the ground. The partner that is lying would then repeat for said repetitions. (Tip: Make sure to keep your knees locked throughout the movement. To make this exercise more advanced, try pushing your partner’s feet side to side.)
Exercise # 4 – PARTNER PIKES One partner will start by standing while the other partner gets into a plank position. The standing partner will than grab their partner by the ankles and lift their ankles of the ground. The partner that is in the plank position will move their hips towards the sky as high as they can create an upside down “V” with their body. Then come back down to the plank position. (Tip: Make sure to keep your knees locked throughout the movement.)
Exercise # 5 – PARTNER PUSH UPS Start by one partner lying on their back with their arms outstretched in front of them. The other partner will stand a couple of feet from their partner’s head facing them. The standing partner will lean forward with outstretched arms and interlock hands. The partner on the floor does a full press followed by the partner that’s overhead. Then switch. (Tip: Make sure that the person that’s overhead bends the elbow to a 90 degree angle, anything more than this might cause unnecessary stress on the shoulder joint.)
THE 5 EXERCISES YOU AND HE SHOULD DO – BUT DON’T YET
So, what do you think? Is it going to be little challenging? Sure. But now is your time to enter a new season in your life filled with greater physical and spiritual strength that you and your partner enjoy — truly enjoy, together. Get started by praying – giving your will fully to God and taking the bold step to talk to the men in your life. Now is your time to get a workout partner, get started on these five exercise and discover God’s abundant provisions for life.
is a health coach and certified fitness trainer at The Fitness Centre and Day Spa at Celebration Health in Celebration Florida. NASM-CPT. ISSA-CFT,SFN. He is a Health Champion for Healthy 100 Employees, a member of Celebration S.D.A. and part of the Church Healthy 100 Ministry Team.
