Welcome to Back To Basics, an easy to use fitness program that combines the TGS ’15 Back To Basics Fitness Workout with practical guidance and resources on the basics of exercise, faith and nutrition. This program has many pages (see page numbers below) and is ideal for beginners and those beginning again. However, because it focuses on basic concepts, it is good reinforcement for those who regularly exercise as well as the person training at an advanced level.
The Back To Basics fitness program is best done as a group exercise or small group exercise program at gyms, church fitness ministries or personal training facilities. For the ideal group exercise presentation we recommend two leaders. One leader focuses on the TGS ’15 Back To Basics Fitness Workout (the exercise component). The other leader focuses on the exercise, faith and nutrition conversation (the instruction/discussion component). Alternatively though, individuals can use it at home, while traveling or within a fitness facility.
The program is organized into a very simple format: The TGS ’15 Back To Basics Fitness Workout is a 30-minute training program in a 1-hour fitness/fellowship event. Participants are encouraged to arrive early for conversation and fellowship. Begin with a short faith-building moment: prayer, praise shout-outs, inspirational thought or preview of the planned conversation topics for the day. Proceed immediately to the TGS ’15 workout for 30 minutes. After the workout allow a brief transition time (limit to 5 minutes). For the remaining time the group then discusses the day’s selected basic concepts of exercise, faith and nutrition.
As with all resources from Faith & Fitness Magazine the Back To Basics Fitness Program is designed to build on the key concepts we’ve developed for faith centered fitness. If you are leading or want to organize a Back To Basics Fitness Program you can get support from our team. Just CONTACT US.
Bookmark this page now and click on the additional page numbers below to select the various exercise, faith and nutrition conversations organized for each day.
Day 1 is immediately below. Click on the page numbers at the bottom of each page to advance to the respective DAY of conversations and resources on exercise, faith and nutrition.
Day 1
Day 1 of the Back To Basics Fitness Program focuses on the following:
Basics of Exercise – COMMITMENT, FOCUS AND REGULARITY
Basics of Faith – THE BIBLE, READ IT
Basics of Nutrition – WATER
Basics of Exercise – COMMITMENT, FOCUS AND REGULARITY
One of the greatest joys I have as a trainer is helping people get past the “getting started”, past the “I’m ready to quit” and discover that fitness is a lifestyle. Like having faith in God, exercise requires personal commitment. That commitment grows as you stick with it. Schedule time, make a plan then when you workout, really focus. Decide how you can make it a regular part of your life.
TIPS: 1. Put a plan together on paper and monthly evaluate it to make improvements. 2. Identify someone that can help keep you accountable. 3. Pray for perseverance. 4. Limit distractions when exercising. 5. Budget the time. Reserve it for you.
Basics of Faith – THE BIBLE, READ IT
One of the most precious gifts we’ve been given is the Bible. It is God’s communication with us. Through it He gives us amazing INSPIRATION, wise INSTRUCTION, tremendous COMFORT, and spiritual REVELATION. You really can’t get enough of it. I challenge you to discover the Bible in many ways: read it, listen to it, study it, and memorize it so that you can speak it to others. Most of us don’t get near enough exposure to the Bible. So, I’m going to suggest you create some new ways to get into it more. For starters, establish a “sacred” place where you exercise and BEGIN your exercise time every time with Bible reading. OK, that’s my one free idea for you. Now it’s your turn.
DISCUSS: 1. Brainstorm, share and record ideas on how you can create new ways to get into the Bible. 2. What are some barriers that keep you from reading the Bible? Identify them and consider how you can overcome them. 3. What do you expect to get from the Bible? What makes that important to you? Discuss the significance of inspiration, instruction, comfort and revelation. 4. Identify one or two people with whom you can commit to share something from the Bible at least once or more weekly. What are some easy or creative ways you can share the Bible?
Basics of Nutrition – WATER
Let’s not just talk about this. While your reading and discussing this Back To Basics of nutrition go ahead and drink a full glass of water. We don’t get enough of it. You’ll find your body feels so much better, functions more efficiently and looks and heals better than you thought when you drink more water. Check out some of our Faith & Fitness Magazine links that reference drinking water. Then utilize my tips to create liquid success. You can do this and you’re going to love it as you live it faithfully.
5 Keys To Losing Weight – A Strategy For Your Church by Rob Killen
Insuring Yourself For Everyday Life by Greg Hansen
Fit For Freedom – Positive Changes Guide by Laurie Graves
TIPS: 1. Pure water is better but most water will work. Sure you want it to be clean, clear and tasty. But, don’t let you demand for perfection cause you to be dehydrated. 2. Add some flavor: lemon juice, lime juice, fresh mint, a touch of real fruit. Keep it that simple and train your tongue to enjoy the fullness of a hint of flavor. 3. Make it cold or make it hot. Most of the time we want it refreshing and crisp. But a morning cup of hot water or whenever you are cold can be a great substitute to traditional hot drinks. 4. Find the best way for you to get your H2O. Some of us like to drink from a favorite cup, others from a bottle, and yet others find it goes down easier through a straw. While at work or the gym, frequent trips to the water fountain can improve productivity and give your mind that quick break to come back refocused. 5. Keep record of your water drinking: how much, how it is working for you, how you feel, etc. This is useful when you first start a commitment to drinking more water. Discuss these tips with your friends and consider other ideas to keep the water flowing.
Day 2
Day 2 of the Back To Basics Fitness Program focuses on the following:
Basics of Exercise – PREP, STRETCH AND WARM UP
Basics of Faith – GOD AND HIS RIGHT PLAN FOR US
Basics of Nutrition – READ LABELS
Basics of Exercise – PREP, STRETCH AND WARM UP
PREP: You’ve heard the saying, “If you fail to plan then you plan to fail.” It’s true. One of the most basic things you can do to create a successful workout is to make a simple plan. That could be creating a weekly routine or it could be just mentally outlining what you’re going to do and how you’re going to do it just prior to you next training. Keep a paper journal or electronic log.
STRETCH: More people now question the value of stretching prior to exercise. I think it is a good thing to do for several reasons: 1. You tune into your body giving you a moment to consider how your body feels and what areas may be more likely to getting hurt. 2. It gives you time to clear your mind and meditate on God. 3. Safely stretching the limits of an exercise move can help expand your range of motion. 4. You can focus on breathing.
WARM UP: For me this means focusing on the basics of each exercise move and then working to increase with each exercise set or cardio progression. That increase might be in speed, weight, repetitions, or variations. The general idea is to be more gentle with your body and move from established ability to challenging opportunity while avoiding injury.
Basics of Faith – GOD AND HIS RIGHT PLAN FOR US
Some people call Him “The Big Guy in the sky” others concerned about political correctness and diversity say “she” is “Mother Earth”. The God of the Bible is simply known as “I am”. There are many names for God.
One of my favorite is Abba — which translated is “Father” on a really personal level. Check out these 30 names and attributes of God and discuss what they mean to you in both your physical fitness and spiritual relationship with Him.
When you’re talking about getting Back To Basics it is important to know who God is and the qualities that make Him holy and righteous.
Those are the defining qualities that shape our lives and give us a purpose – a plan that gives us significance rather than just existence.
Basics of Nutrition – READ LABELS
Do you really know what you’re eating? What do statements like “all natural flavor”, “100% pure” and “reduced fat” really mean? And if the label is green is it automatically healthy? I like to read labels on my food. But it isn’t enough just to read them. You have to know how to understand and use the nutrition facts labels.
I think it is also really important to know your body. Everyone is different. So we respond to foods differently. An obvious example is that some people have certain food allergies. What may be incredibly healthy for one person may severely impact someone else. Less obvious is how each of our bodies can process differently carbohydrates, fats, fiber, protein, minerals and more. Getting to know YOUR body makes label reading more effective and powerful for you.
Along with reading food labels you should get familiar with calculators and counters. There are several mobile apps that you can use to help you better use food label information. Reading food labels is about being informed and making smart purchasing and consumption decisions. God calls all of us to be wise. Food labels are one tool we have to live life with wisdom.
Day 3
Day 3 of the Back To Basics Fitness Program focuses on the following:
Basics of Exercise – GET A PARTNER
Basics of Faith – WORSHIP & PRAISE
Basics of Nutrition – BE “PREPARED”
Basics of Exercise – GET A PARTNER
We are meant to fellowship with God and others. Reach out beyond the selfie and find someone that has similar goals as you. Determine to encourage and accountable to someone. I find that I am more successful in nailing my target and evening exceeding it when I’m with a partner.
There are different approaches to having a workout partner. I encourage you to use a variety. This will keep your exercise times more interesting and rewarding.
1. The spouse – This is usually the exercise partner of last choice for many people. Maybe we’re afraid of what they will think. Or we have a silent agreement believing that the other person doesn’t want to exercise with us. A Fit Family = Husband And Wife Teamwork. Your spouse can be one of your best workout partners and make your exercise time fun and motivational.
2. Strength and skill compatible – This workout partner likes to do the same exercises you do. Because this person is of similar strength you both will challenge each other well.
3. The mentor/newbie – This workout relationship can be rather outreach oriented. You may start as the newbie and eventually you are the mentor. On a professional it might be a personal trainer/client relation. On a friendship basis it is simply one person sharing the passion of fitness and spiritually encouraging conversation with another.
4. Small groups – This is a small team approach that is affordable, efficient and highly motivational. Small Group Personal Training or SGPT has become very popular especially among the Boomer generation.
There are other models. Find more than one that works for you. Having someone with whom you can exercise is basic to a successful fitness experience.
Basics of Faith – WORSHIP & PRAISE
It’s easy to get defeated when I’m working hard to submit my body to the healthy standard I know God intends for me. The Bible refers to our body as a temple – a place where God dwells. But, when I have my feelings of doubt or discouragement I crank up Mandisa and remind myself that I’m an “Overcomer”.
Most of the time we assume that worship and praise are rare activities relegated to the occasional church service. Not so. God calls us to worship Him everywhere and praise him all of the time. That requires us to think differently about worship and praise. Worship can be any number of activities we do when we give them to God. Though we usually thing of “body worship” in a negative context, a workout can be an offering. A quiet walk can be a time of spiritual communion. Helping someone with his or her long-term diet can be an act of your commitment to Christ.
Similarly, praise isn’t just singing a joyous song. It can be that deep breathing during physical exercise, that celebration with someone as they accomplish a goal or yes even that in-shape physique that testifies to the strength and grace of God.
Praise and worship are to be experienced by us but they are gifts we give to God so that we can reflect His goodness and beauty. When we understand this we then realize that fitness can’t be a selfish act – it must be something we do fully given to God.
Basics of Nutrition – BE “PREPARED”
We all feel better when we have our ducks in a row. It is no different with exercise and nutrition. Planning helps me prepare for the days I’ll go to the gym and the days I’ll exercise at home.
I also plan my meals in advance. That helps me decide what I need to get at the store. Doing this I’m less likely to not have everything I need for healthy eating. Having the bigger picture of a whole week in context, creates greater variety, less stress and actually gives me more time.
Quite honestly preparing a quality nutritious meal with fresh food doesn’t take any more effort or time than doing a restaurant meal, microwave dinner or some other quick “last minute” food. In fact the planning allows me to enjoy mealtime more. I can give attention to the foods I prepare and experience the process. And- food preparation isn’t just a woman’s activity, guys can cook up good nutrition too. That is an important aspect of healthy eating.
You don’t have to have the ultimate kitchen to prepare food well. You just have to make it your space. Get a few tools that you like to use. A favorite chopping knife, a hand mixer that works just right for you, even a cooking pan that is just the right size – all are ways you can personalize the preparation process.
Making food preparation an extension of your worship to God is a good way to encourage family and friends to make food a celebration – a way to collaborate and fellowship in making a sweet smelling offering to God.
Day 4
Day 4 of the Back To Basics Fitness Program focuses on the following:
Basics of Exercise – IT’S ALL IN THE EXECUTION
Basics of Faith – JESUS, SIN AND SALVATION
Basics of Nutrition – RAW INSTEAD OF OVERCOOKED
Basics of Exercise – IT’S ALL IN THE EXECUTION
I really like the Bible verse that instructs us to do everything well. We typically apply this Bible instruction only to our spiritual life and interactions with others. However, it is excellent exercise advice. The simple truth is that when you stretch, run, lift weights, train with equipment or body weight — everything, you need to do it whole-heartedly.
That means it is important to learn proper technique AND THEN consistently execute that technique every time. Do any exercise enough times and muscle memory occurs. Generally that is a good thing, you can do each exercise naturally automatic. Learn things the wrong way and muscle memory can work to your disadvantage.
The Bible verse notes that doing things wrong has consequences. Simply put, the Bible says you will suffer for it. With exercise that can mean not making the gains you want, pain or worst of all temporary or permanent injury.
Faith & Fitness Magazine contributor Jeremy Likness offers some advice in his bodybuilding.com article about exactly what “proper form” is for training. There are also some other basics: Don’t hyper-extend, breath properly, never sacrifice control for greater weight.
Basics of Faith – JESUS, SIN AND SALVATION
If you’ve never been to a bodybuilding competition you need to go at least once for your own spiritual encouragement and instruction. Few events illustrate the results of focused human effort like these events. It is the culmination of hard work, strict dieting, mental discipline, presentation practice and final preparation activities. Everyone is near or at their best. Yet for all they give it, only one in each category is judged to be the best. All the rest miss the mark.
I try to be a good person. Like getting ready for a bodybuilding competition I put a lot of effort into it. The truth is that no matter how hard I try to be good, someone will always judge me to have failed. I fall short in my own eyes. Thankfully, we have a God gave his Son Jesus to save us from our sin. In Him we are judged to be very good.
That is a real basic concept of the Christian faith. For all those who think it is complicated – it isn’t. All we have to do is accept God’s grace. Years ago Billy Graham shared the simple message – there is No Other Way. Take a look and then consider the truth for your life. As proper form is to exercise so is salvation through Jesus to your spiritual journey.
Basics of Nutrition – RAW INSTEAD OF OVERCOOKED
It might be mushy or it could be tough. It’s not as colorful or flavorful. Those aren’t the only thing missing. Nutrients are lost.
Most of us have never gone to cooking school. We really don’t need to, but if your church offers a cooking class like Fit To Eat, go for it. There are a few basics we can learn and use to make our food better when we cook. What everybody ought to know about cooking vegetables is that raw or as close to raw is best.
But does raw really taste good? You bet and raw is especially ideal for those quick snack time treats. When you do cook learn to use lower heat and cook your food for less time. The results are better food textures, richer flavors and healthier meals, which means a healthier you!
Day 5
Day 5 of the Back To Basics Fitness Program focuses on the following:
Basics of Exercise – MAKE IT FUN, ENJOYABLE AND ENGAGING
Basics of Faith – GET YOUR LOVE ON
Basics of Nutrition – MORE HERBS, LESS SALT, FULL FLAVOR
Basics of Exercise – MAKE IT FUN, ENJOYABLE AND ENGAGING
One of the most common issues I help my training clients overcome is mental resistance. We’ve heard so much about how exercise is boring, workouts are monotonous and fitness is anything but fun. I think they have an aversion to rigorous activity because the media and culture make it easy and popular for us to criticize and make fun of a fit lifestyle.
If you’re going to make good health a way of life you have to be consistent. The best way to do that is to truly get engaged. Ask yourself what activities are most likely to cause you to want to be occupied. We do the things we want to do.
When your mind and passions get engaged then you can start to enjoy, yes enjoy, exercise. You may start to dial into how it makes you feel, the different ways you can start to move, competition with yourself or others, the opportunity to set aside time from your work and life routine, or even making your own personal agreement to have a positive and enthusiastic attitude.
As you gain joy in fitness you’ll truly start having fun. That is a mental state that will keep you going and spill over to others. The Bible tells us that our joy in God is our [spiritual] strength. Let that same joy come alive in your exercise time and fuel your physical strength.
Basics of Faith – GET YOUR LOVE ON
I like a lot of things: good food, vacation days, a sunny day, and a gift from someone that say’s, “Your special and valued.” God gives us a gift that goes far beyond good feelings and warm thoughts. Love is that word we all use and abuse and often misunderstand. The Bible translation of God’s love for us and our love for Him is “Agape”, meaning great affection, charity and brotherly love.
Nothing is more basic to the Christian faith than this. It is the very essence of God’s character. Love is the power that draws us and keeps us. It is the single greatest gift we can give to others. It is in the giving that we can more fully understand God and be like Jesus Christ.
Getting your love on and keeping it on is perhaps one of the most demanding things we can do. God challenges us to love for no reason and with no expectation and even when we receive anything but love from others. But – love is most powerful when we cease thinking of it as challenging – an unrealistic and impossible demand by God. Instead desire to make love effervescent in your life, a natural outpouring of your inner spirit, and a lasting influence that you give generously to all so that others can encounter the compassion of Jesus. That will be your moment of glory.
Basics of Nutrition – MORE HERBS, LESS SALT, FULL FLAVOR
Lakeisha, who hosts the faith conversations in Back To Basics, has inspired me to know that God’s love lived out through daily interactions with others adds a rich and lasting flavor to all of life. With today’s modern engineered food it is unfortunate but true that we rarely experience authentic and complex tastes. God has created unique and amazing flavors for us to thoroughly enjoy as we simultaneously get maximum nutrition through natural food.
One of the big things you need to do is simply slow down. Refuse to reach for the quick foods. They are often loaded with so much salt that the true subtle flavors are hidden. Using less salt is a very important way to control high blood pressure naturally. Preparing your own food doesn’t have to take a lot of work and time. When you do you can transform a few basics into incredible savory experiences.
Fresh cut herbs are easier than ever to obtain at the grocery or community market. In fact, regardless of where you live it is more popular than ever before and extremely convenient to start growing your own potted herbs. Many thrive quite well and grow bigger every season.
I want to encourage you to begin this year with this very basic and simple addition to your diet. Herbs are rich not only in flavor but antioxidants. They give you the ability to be creative with food, enjoy simplicity and make eating the celebration that God intended for us.
Day 6
Day 6 of the Back To Basics Fitness Program focuses on the following:
Basics of Exercise – SWITCH IT UP WITH VARIETY
Basics of Faith – PRAY 24/7
Basics of Nutrition – SET YOUR LIMITS
Basics of Exercise – SWITCH IT UP WITH VARIETY
Ask any runner that has endured a long steep incline and they’ll tell you that a plateau is a nice place to catch your breath. Plateaus in your exercise routine are another story. You don’t want to plateau.
When I talk with people that are gym warriors but aren’t making gains this is usually what is happening. They get into the same routine. Day in and day out they stick with the familiar, never deviating. Sure, they got stronger initially but then they never pushed any further.
A personal trainer can be very helpful in pushing you to make gains and trying new things. But it isn’t required if you’ll simply take the initiative to track your results, set goals and open yourself to new and different activities and methods.
The basic concept of switching around your workout routine does more than help you not to plateau. Mentally it helps you to not get board and burnout. It also enhances your body’s ability to repair itself. All are very important to advancing and seeing new growth.
How frequent should you mix it up? For strength training, do it every few weeks. And for cardio do cross training. Keep your body guessing what is next. When you feel the pain of exercise recovery in one part of your body then let it rest and switch to another body part.
I find variety makes my fitness time continually enjoyable and gives me the opportunity to learn from others and try new things.
Basics of Faith – PRAY 24/7
Imagine a world without the Internet, telephones, schools and news services. Imagine all of humanity incapable of speaking, listening or otherwise communicating. That would be pretty crazy, right? Certainly it isn’t the world I want. Language brings us so much. When you look at life in this context it’s easy to see how important prayer is and why life lacks when we don’t pray.
This is a real basic to our faith. You and me are invited to dialogue and interact with God. It is the simply process by which you can tell Him your concerns, desires, fears and frustrations. It is your time to ask questions and explore possibilities. It is a conversation where nothing is off limits.
Even more amazing I think is that God is never to busy to listen. There are no limits. He wants us to dialogue with Him so much that He calls us to “pray without ceasing”. Parents of young children sometimes go through periods when it seems like the little ones talk without ceasing. Maybe you’ve had a friend, neighbor or co-worker talk to the point you feel you can’t get a word in edgewise.
Well continual conversation with God is different. It is both speaking and listening. It is like a Wi-Fi internet connection that never goes down. Not only is access always available, updates are continually being made. He is that very present help. You might say He is ranked #1 in customer service. “Hey dad!” Go ahead and try it.
TIPS: 1. Think about how you can make prayer more a part of your life during the following activities: driving, exercising, rest/meditation/alone times, challenging interactions with others, demanding decision times, off the cuff opportunities to encourage others. 2. Journal your prayers. We know that keeping track of our fitness activities and progress when we workout helps us. Keeping notes on your conversations with God will too. 3. Prayer can be a solo workout or group exercise. Either way, you want to keep it authentic. You pray because it is the healthy thing to do not because you want to “log prayer time” or impress others.
Basics of Nutrition – SET YOUR LIMITS
Have you ever watched those eating contests? Take a look:
Who can eat the most hotdogs?
Take a look at the more expensive 120 oz. steak challenge.
For those who like it spicy and are vegetarian, try the chili pepper eating challenge.
When is too much, TOO MUCH? The pie eating contest scene (viewer discretion) in the 1986 movie Stand By Me, suggests that many of us indulge beyond full. The basic Bible instruction is for us to eat what is sufficient or suffer the consequences.
Learning to set your limits while eating isn’t difficult but it is intentional. You can find all kinds of resources and tips to help you practice portion control. For the church Faith & Fitness Magazine provides helpful ideas in 5 Keys To Losing Weight – A Strategy For Your Church.
Managing how much you eat ultimately makes eating more enjoyable. It is about giving your self-will to God and drawing on His strength.
