Change

Questions to ask yourself

Spiritual

• How is my relationship with God?
• Do you spend only 1 hour/ week at church, or do you have daily quiet time, meditate on the word, and or attend bible study?
• How good are you at applying the word of God to your life?

Nutrition

• Is your height to waist ratio 1:0.5?
• Are you overweight?
• Frequency: How often do you eat?
• Quantity: Are you eating too much, or are you eating enough?
• Quality: Are you eating sugars, refined carbohydrates, and processed foods? Or are you eating a balanced diet of whole foods consisting mainly of proteins, vegetables, good fats, and fruit?

Physical Exercise

• Do you perform daily cardio or some form thereof? i.e walk, run, bike, row, swim, dance etc.
• Do you get between 6000-10000 steps a day?
• Do you exercise or do some form of physical activity, preferably resistance training 2-3 times a week? ie. weights, bands.

Let’s get real

It’s time for you to subjectively score yourself on a score of 1-10 in the three areas: Spiritual, Nutrition, and Physical Exercise.

Tackle the area where you scored highest first. This will be the area where you’ll find improvement easiest. We have great Foundation Courses – Click Here to help guide you through this.

Or tackle our 3-IN-ONE 10 Day Kickstart Challenge – Click Here for a more complete approach to all 3 areas of your life.

Tips

Spiritual Growth

• The Bible is a call to action, we are instructed to act and apply Biblical truths to our lives. [James 1:22; 4:17].
• Love yourself, care for your body as Christ cares for the church. He died so you can live [John 10:10; Mathew 22:37-39].
• Begin by renewing your mind, the YouVersion Bible App is a good start. Join a church/ home or life group.
• Accept who you are today. God forgave you – be kind to yourself and be excited about the opportunity to change and grow.
• You are unique, seek professional advice. Contact Andre Venter (Pastor) – info@wordonfire.co.za

Nutrition Improvement

• Does what you drink and eat glorify God? [1 Corinthians 10:31].
• Cut out drinking and eating sugars as far as possible.
• Eat enough good quality protein, veg, fruits, and whole unprocessed foods. Include
• Intermittent fasting into your lifestyle, 16/8 recommended.
• Control what you eat, when you eat, and how much you eat.
• Cut out and reduce refined carbohydrates.
• All calories are not created equal.
• Drink more water.
• Eat fewer snacks
• You are unique, seek professional advice. Contact Althea Nel (Food Scientist & Nutritionist) – altheanel123@gmail.com

Physical Exercise

• As you age strength, mobility, and range of motion are key to enjoying life. Try a new activity, find something you enjoy, once you find something you enjoy be consistent.
• Set realistic goals, short-term and long-term goals.
• Consistency, perseverance, and determination are key!
• Daily cardio has a 10-15% effect on increasing muscle mass.
• Resistance training has a 75-90% effect on increasing muscle mass.
• Increasing your muscle mass is key to a healthy immune system.
• Join a training group or training facility, train with a buddy, they will help you be accountable.
• You are unique, seek professional assistance. Visit Jokes Aside Fitness – Click Here or email train@jokesaside.fitness.

Training guidelines

Beginner (untrained) – start with 1 set of 8-15 reps; use a variety of exercises.

Intermediate (active) – start with 3 sets of 8-15 reps; use compound exercises.

Advanced (athlete) – start with 8 sets of 8-15 reps; use a variety of exercises and focus on certain muscle groups (training and individual-specific).

NB. If your vocation does not require manual labour/ a form of physical activity you need to build it into your daily routine.