WholyFit Christian Devotional Exercise

At long last I have found a wonderful group of people who offer high quality group exercise designed as an alternative to Yoga.

So what is WholyFit?
WholyFit is a Flexibility and Strength class designed to flow and be similar to a slow dance or in general terms flow between postures and exercises.

WholyFit professes that its better that yoga?  
Well in my opinion it is. The reason is that as Christians we need to take care of the spiritual side of our life and yoga not only opposes what the bible says but it can be potentially dangerous in the hands of some instructors and those who don't understand what their body can and can't do.

How are WholyFit postures different?
Every posture or exercise is designed with functional movement in mind which means it strengthens you for the daily demands of life. Also each posture is assessed for safety and whether there can be a safer alternative performed to meet the same goal or outcome.

How can exercise be devotional?
During WholyFit classes we play inspirational Christian music either instrumental or worship style and instructors also declare the word of God throughout class. We open a class and close a class in prayer and the postures are names with biblical names. Often postures include hands turned up to the Lord Jesus Christ in open worship of Him.

Who can do WholyFit classes?
WholyFit classes are for everyone! Each posture has layer 1,2,3 so everyone can be challenged but still train with perfect form. There are also more challenging versions of each posture taught in workshops.
WholyFit also offers chair classes for those who can't stand for long periods of time.

WholyFit offers training in many different areas of exercise and requires a high standard in physical and spiritual aspects of everyone.

For more information see:  www.wholyfit.org

While WholyFit commenced in the USA and is based in the states I will be bringing WholyFit to Australia and in time there will be many classes available as well as their top quality DVD's for regular home practice.

I will commence classes late 2011 or 2012 at the Flexible 4 Life studio, Canberra Christian Life Centre, 46 Lhotsky St, Charnwood ACT.
I also plan to offer online classes for those too far away to attend classes.

WholyFit classes at Celebration Church

Class commenced tonight at 6.15pm with 3 eager participants. All made it through the class and the permanent time will be 6.15-7.15pm.

We discussed the idea of various workshops and Zumba classes through out the summer and I will be scheduling some of these sessions for Saturdays as well as evenings if in my home.
Topics may include:

• Functional exercise - how to perform basic movements to keep you strong and healthy.
• Joint health exercise.
• resistance training without equipment or using weights, resistance bands and items around your home.
• Zumba - for everyone, not limited to the fit, experienced dancer etc.
• Kettlebell, boxing, circuit

Learn how to maintain a healthy lifestyle for the long term and take others with you on the journey.  Also see Good 4 U Health and Wellness ministry facebook page to encourage and inform you on the things you need to learn about.

See you at class.

Posting in June - what's next!

I've had some requests for some shoulder specific exercises so in the coming weeks of June i'll be including shoulder exercises that improve posture, reduce pain and help to manage pain due to everyday stress.

If you have other interests or suggestions please post here or email me directly or via the website.

How to exercise anywhere

The latest research shows that you can get all the exercise you need in small bursts; e.g. 10 mins x 3 per day or even shorter duration if you add high intensity bursts. But if you aren't exercising regularly and want to maintain your exercise long term try to incorporate some of the following:

Think of all those times in the day when you are potentially wasting valuable exercise time.

• microwave is on for 2 minutes or more
• watching food at the stove
• walking at a leisurely pace in the shops or in the carpark etc.
• the famous one - the ads on TV

The opportunities to exercise are endless, you just need a trigger or reminder to do some type of exercise.

Try adding 5 mins extra exercise to your day using the above times to do a few more exercises.

Also remember that sitting on the floor can be quite a challenge in itself so give the couch a break and try just sitting on the floor for 5 or 10 mins of your favourite TV show, you'll be amazed.

Circuit at home - no weights

 Here's a simple circuit - try 15 or 30 secs on each exercise and then swap sides where applicable.  To maintain continuity try a regular circuit and change 1 exercise each week to make it interesting, I do.

Exercise 1

Jump squat - position 1

Jump squat - position 2

To increase the challenge of the jump squat keep low between narrow and wide stance.

Exercise 2

Table top start position

Table top level 1

Table top level 2

Exercise 3

Side toe touch - start position

 Table top directions: Press through palm of hands and spread fingers wide.
In all versions keep abdominals drawn in and press up through gluteals, press through the heel of the foot on the floor to get extra lift.

   

Side toe tap - step to side and repeat 

Exercise 4

1 leg squat - do slowly

1 leg squat - stand upright

change your eating habits for a lifetime

I'll keep it simple....short term changes bring short term results. Long term changes to your eating habits bring long term results better health, more energy, greater wellbeing.


Changing old habits for good is a daunting task but make a start and you'll be glad you did.

First change one of the following:

• cut out soft drinks
• reduce sugar intake and/or replace with honey, fruit sweetener and definately reduce how much you have.
• eat good fats: avocados, nuts or nut butter no more than a small handful a day, low fat ricotta, cottage cheeses are also fine in small amounts
• use avocado, hummus or other healthy spreads instead of mayonaise or butter/margerine.
• limit intake of white bread (including multigrain), pasta, white rice, flour etc.

By the way you can still eat baked goods but learn how to substitute for the refined flours, sugars, butter and marg as well as preservatives that extend the shelf life.

Thoughtful, healthy food almost always tastes better than fast food and junk especially when you train your body away from less healthy foods!!!

Here's a great tip

If you feel like eating dominoes pizza, baked items or something that's really unhealthy ask yourself 1 question "how about an apple?" If the answer is no then you're probably not actually hungry and you're eating for some other reason. Apply that question this week and see if it changes anything.

Keep in mind you can eat foods like pizza and lasagne, you just need to learn how to make them healthy. Make your own so you can monitor how much saturated fat, sodium etc is in the food. Look for recipes with low cheese, use simple sauces low in sugar or better yet make your own. 

I am working on a dairy,soy and gluten free recipe folder to share with you so if you have any suggestions or questions please post on this blog.

I have a dairy,soy and gluten free muffin free that is to die for and I dont really like muffins now I love these and so do toddlers and their mum's here in the USA.

How to exercise everyday

Everyone feels overwhelmed at some point by all the recommendations on how much exercise you should do.

My recommendation:
Start with 10 mins a day!

• walk or jog the stairs
• make up your own circuit (30secs x 4 exercises and repeat 5 times or 30 secs x 5 exercises and do 4 times); include stairs or jump between narrow and wide squats, a core exercise, an overhead press and a posture exercise using your shoulder muscles to pull shoulder blades flat onto the ribs, also try lunges. Use some of the exercises from this blog and i'll be adding more soon.
• walk uphill and include 10 mins of heart raising inclines (or do the same on the treadmill)
• shadowbox using jabs (front and back arm), hooks, uppercuts and some simple kickboxing and evasive moves like a bob down and back up.  Again i'll upload some pics so you can see what to do.
• If you walk the family pet try to run and keep up for 10 secs at a time and do this 5, 10 or as many times as you can during your walk.
• Do some simple exercises while waiting for the microwave or something cooking on the stove.

If it seems too difficult to make up 10 mins then combine the cardio with some of the resistance exercises you know and keep watching this post for exercises to try.