Dear Heavenly Father, creator of all, we come to You today, thanking You for everything that You did for us on Calvary. Thanking You for giving life for us. We just want to take a moment and tell you how grateful we truly are. I ask You to bless us as we start off our week. Renew our strength and motivation. Help us to reach a greater level of determination. In Jesus' name. Amen
Welcome back everyone and for any newcomers, welcome. As we start day 11, I just want to wish everyone a blessed week in all that you do. Just a few changes today.
1) Pray
2) Find a comfortable spot
3) Do 10 situps, with your hands interlocked behind your head and keep your feet posted on the floor as much as possible.
4) Do 10 pushups
5) Do 15 crunches (lay on your back with your legs about 10 inches off of the floor and knees bent. Place your hands across your chest, on your shoulders or behind your head. Use your abs when coming up, not your neck.)
6) Lay flat on your back, with hands behind your head. Lift your legs up in the air and pedal as if you were on a bicycle for 3 mins. Rest and then do it for another 3 minutes
7) Do 10 jumping jacks(if you are able)
8) Go on a brisk walk for 7 minutes or jog in place.
9) Drink at least 8 glasses of water today
10) Drink at least one glass of milk(if you are able)
11) Take vitamin
12)Stretch out on the floor and get into push up position. Bring yourself up and then lower yourself down as if you are doing a pushup. Stay on the lowered position with your stomach tightened for 15 seconds and then release. If you are able do it twice
13) Lay flat on your back. Lift your legs up about 2 inches from the floor, hold for 10 seconds and relax. Repeat 3 times. Also good for the abs.
*Note* These exercises are in no particular order. It's good to do all of the exercises first before you go on the walk or jog.
Menu
If you havent already, try and eat a boiled egg in morning
Also try and add a tuna salad to your daily diet. (Lettuce, tuna, almonds, fruit flavored vinegar, a touch of ceasar dressing) Very good
** For all of you coffee drinkers, please try and cut down. i.e, if you are used to drinking 5 cups, drink four instead
Blessings
Welcome back everyone and for any newcomers, welcome. As we start day 11, I just want to wish everyone a blessed week in all that you do. Just a few changes today.
1) Pray
2) Find a comfortable spot
3) Do 10 situps, with your hands interlocked behind your head and keep your feet posted on the floor as much as possible.
4) Do 10 pushups
5) Do 15 crunches (lay on your back with your legs about 10 inches off of the floor and knees bent. Place your hands across your chest, on your shoulders or behind your head. Use your abs when coming up, not your neck.)
6) Lay flat on your back, with hands behind your head. Lift your legs up in the air and pedal as if you were on a bicycle for 3 mins. Rest and then do it for another 3 minutes
7) Do 10 jumping jacks(if you are able)
8) Go on a brisk walk for 7 minutes or jog in place.
9) Drink at least 8 glasses of water today
10) Drink at least one glass of milk(if you are able)
11) Take vitamin
12)Stretch out on the floor and get into push up position. Bring yourself up and then lower yourself down as if you are doing a pushup. Stay on the lowered position with your stomach tightened for 15 seconds and then release. If you are able do it twice
13) Lay flat on your back. Lift your legs up about 2 inches from the floor, hold for 10 seconds and relax. Repeat 3 times. Also good for the abs.
*Note* These exercises are in no particular order. It's good to do all of the exercises first before you go on the walk or jog.
Menu
If you havent already, try and eat a boiled egg in morning
Also try and add a tuna salad to your daily diet. (Lettuce, tuna, almonds, fruit flavored vinegar, a touch of ceasar dressing) Very good
** For all of you coffee drinkers, please try and cut down. i.e, if you are used to drinking 5 cups, drink four instead
Blessings
