Alive and Active Podcast | Faith and Fitness

#93: Freedom Friday - Our Words Have Power

Alive and Active Podcast | Faith and Fitness — Fri, 09 Jun 2023 11:00:00 GMT

This is most likely the final episode in The Body Revelation Season where we're talking about Alisa Keeton's new book.

What makes "The Body Revelation" truly special is its practical guidance and tools to help you overcome these struggles. It’s not just a book; it's a roadmap to healing and freedom.

Don't miss the audios at the end of each chapter—they are my favorite part and provide extra insight and guidance.

And guess what? I have an exclusive bonus just for you.

For the past two years, I’ve been wanting to create a workshop to share with you some of the strategies God has used in my life to help me with my struggle with anxiety and to experience more of His peace in my life.

And I finally finished it last week. WooHoo!

In my brand new, Choose Calm Workshop, you'll gain access to a 10-minute routine that can help you settle your soul. Through step-by-step guidance, practical techniques, and valuable insights; this workshop will empower you to find your own path to calm and draw you closer to God.

I was planning on releasing this workshop for $27, but I believe in the message of Alisa’s book so much, I’m offering it FREE when you purchase a copy her book.

It’s kind of like a BOGO deal. Buy her book and get my workshop for free. You can claim this bonus even if you’ve already pre-ordered her book.

Here's how you can claim your bonus ($27 value):

Step 1: Purchase "The Body Revelation" from this link: https://amzn.to/43BN6ww (aff)

Step 2: Once you've purchased the book, get the workshop here: https://www.aliveandactivewellness.com/online_store/choose-calm-workshop

Step 3: You will need to set up an account or log in to your account first. Then, choose the option that says, “Free when you purchase the book The Body Revelation.” This exclusive bonus, valued at $27, is my gift to you.

I’ll be honest. This is a first for me.

I normally don’t promote other people’s books and I’ve never created a bonus like this before for someone else’s book.

However, I can't express enough how much this book has transformed my own journey. It has given me practical techniques to process my emotions and negative energy with the Lord, leading to moments of true peace and joy, even in the midst of life's challenges.

#92: Freedom Friday - Forgiveness is the Key (+ a new bonus)

Alive and Active Podcast | Faith and Fitness — Fri, 02 Jun 2023 17:45:00 GMT

This is The Body Revelation Season where we're talking about Alisa Keeton's new book.

What makes "The Body Revelation" truly special is its practical guidance and tools to help you overcome these struggles. It’s not just a book; it's a roadmap to healing and freedom.

Don't miss the audios at the end of each chapter—they are my favorite part and provide extra insight and guidance.

And guess what? I have an exclusive bonus just for you.

And I finally finished it this week. WooHoo!

I was planning on releasing this workshop for $27, but I believe in the message of Alisa’s book so much, I’m offering it FREE when you purchase a copy her book.

It’s kind of like a BOGO deal. Buy her book and get my workshop for free. You can claim this bonus even if you’ve already pre-ordered her book.

Here's how you can claim your bonus ($27 value):

Step 1: Purchase "The Body Revelation" from this link: https://amzn.to/43BN6ww (aff)

Step 2: Once you've purchased the book, get the workshop here: https://www.aliveandactivewellness.com/online_store/choose-calm-workshop

I’ll be honest. This is a first for me.

I normally don’t promote other people’s books and I’ve never created a bonus like this before for someone else’s book.

#91: Freedom Friday - Rest is More Than Sleep

Alive and Active Podcast | Faith and Fitness — Fri, 26 May 2023 17:00:00 GMT

Getting true rest is about more than sleeping 8 hours a night. Listen to this episode to learn more!

This is something I'm sharing from The Body Revelation book by Alisa Keeton.

Pre-order the book and get all the bonuses including the audiobook to start listening to today here: https://revelationwellness.org/tbr

#90: Freedom Friday - The 90-Second Rule

Alive and Active Podcast | Faith and Fitness — Fri, 19 May 2023 11:00:00 GMT

Did you know that you can regulate your emotions in just 90-seconds? Listen to this episode to learn more!

This is something I learned from The Body Revelation book by Alisa Keeton.

Pre-order the book and start reading the first four chapters today here: https://revelationwellness.org/tbr

#89: Freedom Friday - Recognizing Our Pain

Alive and Active Podcast | Faith and Fitness — Fri, 12 May 2023 11:00:00 GMT

"Without deep awareness that we are loved, chosen, wanted, covered, fought for by God, our minds will stay stuck in survival mode and our bodies will be more susceptible to sickness and dis-ease.” Alisa Keeton, The Body Revelation

This book is helping me to get to some deep roots of trauma and uproot the pain so it can be replaced with God’s love.

If you have a body, this book is for you. I have no financial connection to this book, I just believe in the message so much because I’ve lived it (and am continuing to live it).

Get a copy, read it and do the activities at the end of each chapter. You won’t regret it.

Pre-order the book and start reading the first four chapters today here: https://revelationwellness.org/tbr

#88: Freedom Friday - Ability Over Vanity

Alive and Active Podcast | Faith and Fitness — Fri, 05 May 2023 20:30:04 GMT

The last 18 months I’ve been focused on losing the weight I gained in 2021.

2021 was challenging and stressful for our family. And for me it triggered emotions from situations 20 years ago that came flooding to the surface.

Looking back, I realize I had some tools to process emotional pain, but didn’t really know how to fully apply them in a season where everything felt so overwhelming.

So I went to food and started binging shows on HGTV to numb the pain.

Once the major crisis began to die down and I realized I had gained weight, I started trying to lose it.

But it wouldn’t come off.

It felt like it was glued to my body.

I know what to do. I am a certified fitness instructor and nutrition coach. My degree is in physical therapy. I know all the things to do but it wasn’t working because I still needed to metabolize the pain.

And @alisakeeton ‘s new book #thebodyrevelation is helping me to do this.

One of the first steps for me was to take my focus off of needing to lose the weight and to begin practicing gratitude for what my body can do.

I have a good body.

I can use it to serve others and serve God.

I’m grateful that I can still walk and workout.

I’m grateful that I’m not in chronic pain. Aches and pains? Yes. But not debilitating pain.

Ability over vanity.

Will you join me?

I know we are all looking for the quick fix but what about spending some time getting to the root of the issue?

It’s worth it. You’re worth it.

You can pre-order the book and start reading the first four chapters today here: https://revelationwellness.org/tbr

#87: Seasons (and where we've been)

Alive and Active Podcast | Faith and Fitness — Tue, 02 May 2023 21:20:00 GMT

This last year we needed to take a step back from this podcast but we're back! In this episode I share where we've been and what's coming.

Thank you for being here!

#86 Freedom Friday (part six) - Slowly Turning the Ship

Alive and Active Podcast | Faith and Fitness — Fri, 03 Jun 2022 11:00:00 GMT

Enjoy this episode of Freedom Friday as I share another part of my journey.

Let’s Workout Together in FREEDOM!

Instead of striving for an unrealistic goal or punishing our bodies out of shame, let’s move together in freedom.

Join me for a fun, stress-relieving workout that benefits your mind, body, soul, and spirit on Zoom here: https://www.aliveandactivewellness.com/scheduleOr get access to the recordings here: https://www.aliveandactivewellness.com/online_store

#85 Scripture Stillness: He is Worthy (Revelation‬ ‭4:11‬)

Alive and Active Podcast | Faith and Fitness — Mon, 30 May 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “He is Worthy” based upon Revelation? ?4:11.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#84 Freedom Friday (part five) - Starting Again

Alive and Active Podcast | Faith and Fitness — Fri, 27 May 2022 11:00:00 GMT

Enjoy this episode of Freedom Friday as I share another part of my journey.

Let’s Workout Together in FREEDOM!

Instead of striving for an unrealistic goal or punishing our bodies out of shame, let’s move together in freedom.

Join me for a fun, stress-relieving workout that benefits your mind, body, soul, and spirit on Zoom here: https://www.aliveandactivewellness.com/schedule

Or get access to the recordings here: https://www.aliveandactivewellness.com/online_store

#83 Scripture Stillness: Bear More Fruit (John 15:2)

Alive and Active Podcast | Faith and Fitness — Sun, 22 May 2022 21:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Bear More Fruit” based upon John 15:2.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#82 Freedom Friday (part four) - Body Shame

Alive and Active Podcast | Faith and Fitness — Thu, 19 May 2022 21:00:00 GMT

Enjoy this episode of Freedom Friday as I share another part of my journey.

Let’s Workout Together in FREEDOM!

Instead of striving for an unrealistic goal or punishing our bodies out of shame, let’s move together in freedom.

Join me for a fun, stress-relieving workout that benefits your mind, body, soul, and spirit on Zoom here: https://www.aliveandactivewellness.com/schedule

Or get access to the recordings here: https://www.aliveandactivewellness.com/online_store

#81 Scripture Stillness: My soul knows it very well (Psalm 139:14)

Alive and Active Podcast | Faith and Fitness — Wed, 18 May 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “My Soul Knows It Very Well” based upon Psalm 139:14.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#80 Scripture Stillness: There is No Condemnation (Romans 8:1)

Alive and Active Podcast | Faith and Fitness — Mon, 16 May 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is “There is No Condemnation” based upon Romans 8:1. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10). If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com We love you and are praying for you!

#79 Freedom Friday (part three) - The Wake-Up Call

Alive and Active Podcast | Faith and Fitness — Fri, 13 May 2022 11:00:00 GMT

Enjoy this episode of Freedom Friday as I share another part of my journey.

Let’s Workout Together in FREEDOM!

Instead of striving for an unrealistic goal or punishing our bodies out of shame, let’s move together in freedom.

Join me for a fun, stress-relieving workout that benefits your mind, body, soul, and spirit on Zoom here: https://www.aliveandactivewellness.com/schedule

Or get access to the recordings here: https://www.aliveandactivewellness.com/online_store

#78 Scripture Stillness: Keep Showing Up (2 Chronicles 15:7)

Alive and Active Podcast | Faith and Fitness — Wed, 11 May 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Keep Showing Up” based upon 2 Chronicles 15:7.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#77 Scripture Stillness: Let’s Meet Together (Hebrews 10:24-25)

Alive and Active Podcast | Faith and Fitness — Mon, 09 May 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Let’s Meet Together” based upon Hebrews 10:24-25.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#76 Freedom Friday (part two) - The Family Crisis

Alive and Active Podcast | Faith and Fitness — Fri, 06 May 2022 11:00:00 GMT

Enjoy this episode of Freedom Friday as I share another part of my journey. Let’s Workout Together in FREEDOM! Instead of striving for an unrealistic goal or punishing our bodies out of shame, let’s move together in freedom. Join me for a fun, stress-relieving workout that benefits your mind, body, soul, and spirit on Zoom here: https://www.aliveandactivewellness.com/schedule Or get access to the recordings here: https://www.aliveandactivewellness.com/online_store

#75 Scripture Stillness: What You Carry Can Crush You (Psalm 23:1-3)

Alive and Active Podcast | Faith and Fitness — Mon, 02 May 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is “What You Carry Can Crush You” based upon Psalm 23:1-3. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10). If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com We love you and are praying for you!

#74 Freedom Friday (part one) - Lead Them to Freedom

Alive and Active Podcast | Faith and Fitness — Fri, 29 Apr 2022 11:00:00 GMT

In this episode, I share why I’m starting “Freedom Friday” and why I’ve put this off for two months. Ready or not, here’s part one of Freedom Friday… Let’s Workout Together in FREEDOM! Instead of striving for an unrealistic goal or punishing our bodies out of shame, let’s move together in freedom. Join me for a fun, stress-relieving workout that benefits your mind, body, soul, and spirit on Zoom here: https://www.aliveandactivewellness.com/schedule Or access the recordings here: https://www.aliveandactivewellness.com/online_store

#73 Scripture Stillness: March Madness (1 Corinthians 15:55-57)

Alive and Active Podcast | Faith and Fitness — Mon, 04 Apr 2022 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is March Madness based upon 1 Corinthians 15:55-57. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10). If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com We love you and are praying for you!

#72 Scripture Stillness: Abound in Hope (Romans 15:13)

Alive and Active Podcast | Faith and Fitness — Mon, 28 Mar 2022 20:25:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is “Abound in Hope” based upon Romans 15:13. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10). If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com We love you and are praying for you!

#71 Scripture Stillness: He Delights in Me (Psalm 18:19)

Alive and Active Podcast | Faith and Fitness — Thu, 24 Mar 2022 11:00:07 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is “He Delights in Me” based upon Psalm 18:19. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#70 Scripture Stillness: A Stronghold in the Day of Trouble (Nahum 1:7)

Alive and Active Podcast | Faith and Fitness — Tue, 22 Mar 2022 11:00:16 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “A Stronghold in the Day of Trouble” based upon Nahum 1:7.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#69 Scripture Stillness: Good Gifts (Luke 11:13)

Alive and Active Podcast | Faith and Fitness — Mon, 21 Mar 2022 12:00:07 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Good Gifts” based upon Luke 11:13.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#68 Scripture Stillness: St.Patrick’s Day, Favor of God (Psalm 90:17)

Alive and Active Podcast | Faith and Fitness — Thu, 17 Mar 2022 11:00:57 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is St.Patrick’s Day, Favor of God based upon Psalm 90:17.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#67 Scripture Stillness: It is Written (Matthew 4:4)

Alive and Active Podcast | Faith and Fitness — Tue, 15 Mar 2022 12:00:51 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is “It is Written” based upon Matthew 4:4. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#66 Scripture Stillness: Anchor for the Soul (Hebrews 6:19)

Alive and Active Podcast | Faith and Fitness — Mon, 14 Mar 2022 18:19:21 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Anchor for the Soul” based upon Hebrews 6:19. This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#65 Scripture Stillness: The Lord is My Strength and My Shield (Psalm 28:7)

Alive and Active Podcast | Faith and Fitness — Fri, 11 Mar 2022 12:00:45 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “The Lord is My Strength and My Shield” based upon Psalm 28:7.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#64 Scripture Stillness: My Soul Thirsts for You (Psalm 42:1-2)

Alive and Active Podcast | Faith and Fitness — Wed, 09 Mar 2022 12:00:23 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “My Soul Thirsts for You” based upon Psalm 42:1-2.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

#63 Scripture Stillness: Times of Refreshing (Acts 3:19-20)

Alive and Active Podcast | Faith and Fitness — Mon, 07 Mar 2022 12:00:16 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Times of Refreshing” based upon Acts 3:19-20.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#62 Scripture Stillness: God’s Word is Living and Active (Hebrews 4:12)

Alive and Active Podcast | Faith and Fitness — Fri, 04 Mar 2022 21:04:39 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation. Today’s theme is “God’s Word is Living and Active” based upon Hebrews 4:12.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#61 Scripture Stillness: You Are Safe

Alive and Active Podcast | Faith and Fitness — Wed, 23 Jun 2021 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “You are Safe” based upon Proverbs? ?18:10? NLT. This is part of the You Are Safe series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#60: A Pretty NEAT Concept

Alive and Active Podcast | Faith and Fitness — Wed, 16 Jun 2021 11:00:00 GMT

“You know when I sit down or stand up. You know my thoughts even when I’m far away.” – Psalm 139:2 (NLT)

Non-Exercise Activity Thermogenesis (NEAT) is kind of neat. It is calories you burn just moving about throughout the day. For example, if a 150lb female were to stand for 5 hours, she would burn almost 200 calories more than if she were to sit for 5 hours. Simple, standing is more challenging to the body than sitting.

Fidgeting is also a form of NEAT.

Those that do manual labor have much higher NEAT than those who sit at a desk all day.

NEAT effects are what we call cumulative, which means they may be small in nature but they add up over the course of a day, week, or year.

What if you had a desk job and you decided to stand for half of your day instead of sitting? This means you would get 4 hours of standing instead of sitting. In one day, being a 150lb female, you would burn an extra 150 calories. If you add that up through the 5-day work week you get 750 extra calories burned, and if you add that up over the work month you get over 3000 extra calories burned just by standing up.

Keeping every other variable in your life equal for the sake of this argument, 3000 calories equates to almost a pound of fat loss per month. Pretty cool right? And all you did was stand up instead of sit down.

Ways to Increase NEAT

Park at the back of the parking lot when you go shopping.
Carry your groceries in a basket instead of pushing a cart.
Go to the bathroom two floors below your office.
Take the stairs instead of the elevator.
Fidget more at your desk.
Use a stand-up workstation instead of sitting for part of the day.
Take walking meetings.
Stand up and walk around when you are talking on the phone.
Get a high-energy dog that needs to be walked every day.
Ride your bike for short errands instead of getting in the car.

There are many ways throughout the day that you can unknowingly burn more calories by simply changing your environment.

How can you increase the NEAT in your own life?

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#59 Keep in Step with the Spirit: You Are Safe

Alive and Active Podcast | Faith and Fitness — Wed, 09 Jun 2021 11:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "You Are Safe" based on Proverbs? 18:10? NLT. This is part of the You Are Safe series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

In many of these episodes we will be using a technique called Lectio Divina, which means divine reading. It's a way to connect with God through Scripture and prayer. Ask God for insight and to speak to you through His Word which is alive and active.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#58: Consider Adding This Immunity Boost

Alive and Active Podcast | Faith and Fitness — Wed, 02 Jun 2021 11:00:00 GMT

“In view of all this, make every effort to respond to God’s promises. Supplement your faith with a generous provision of moral excellence, and moral excellence with knowledge, and knowledge with self-control, and self-control with patient endurance, and patient endurance with godliness, and godliness with brotherly affection, and brotherly affection with love for everyone.” - 2 Peter 1:5-7 (NLT)

Supplements can help us bridge the gap of what our body needs and what we might be falling short on in our diet. In a perfect world, we would get 100% of our nutrient and mineral needs through our food sources. Unfortunately, many of our foods have been depleted of high nutrient content through various things like processing, soil overuse, etc.

We want to share a supplement combination that can go a long way to helping boost your immunity and add a shield of protection for your body. We need to share the disclaimer that we’re not medical professionals. We’re more like “biohackers” who’ve done lots of research through the years to educate ourselves. We enjoy being proactive in our health. Seek the advice of a medical professional if you have any concerns about your own health.

Vitamin D3 - lots of research is currently being done on this “wonder vitamin”, especially in light of things like Covid. Many people are woefully vitamin D deficient which is why you should get a blood panel to check your levels. Our bodies create vitamin D when exposed to sunlight which is why we should be getting outside each day. A few benefits of Vitamin D3... help lower inflammation in the body, supports existing immune cells,
Vitamin K2 - works in conjunction with vitamin D3 to help drive calcium into our bones. And our bone health is vital for helping make immune cells which originate in the bone marrow. It also has the capacity to suppress inflammation which makes it an anti-inflammatory vitamin like vitamin D3. Foods high in vitamin K2 include grass-fed butter, egg yolks, sauerkraut, and certain grass-fed cheeses like muenster, gouda, brie.

**Vitamin D3 & K2 are fat-soluble which is why taking them with some healthy fat will aid absorption. We take ours with an omega 6 fish oil supplement.

Zinc Picolinate - This mineral is involved in hundreds of biochemical reactions, especially with our immune system. If deprived of Zinc, we pretty much shut down the immune system. We take 20-40mg daily. Going overboard on zinc can rob our bodies of copper so 50mg or less each day is a safe number. Foods high in zinc include shellfish and liver.
Probiotics - These are healthy bacteria also known as “flora” in our guts. Many people have wrecked their gut health after taking antibiotics or other drugs that kill our good bacteria. Benefits of probiotics include: improving the immune system by providing a major defense against pathogens, helps make vitamins like biotin, B-12, and other B-vitamins, detoxing harmful chemicals & poisons in the body, they can act as antioxidants in the body and help fight free radicals, can help make our bowel movements regular. Good food sources to aid our gut health are sauerkraut, kombucha, whole fat organic Greek yogurt, kefir.

Vitamin D3, Vitamin K2, Zinc, Probiotics - add these 4 powerhouse supplements to your daily routine to boost your immune system. It’s like sending valuable supplies and reinforcements to the front lines.

We love Garden of Life brand supplements which is one of our sponsors. You can use code Ambassador20 at GardenOfLife.com for 20% off all orders. Garden of Life can even be found in many local supermarkets or health food stores that might be in your area.

Here are links to the Garden of Life supplements we incorporate into our lives and mentioned above:

Vitamin D3 - https://www.gardenoflife.com/products/our-brands/vitamin-code/vitamin-code-raw-d3

Vitamin K2 - https://www.gardenoflife.com/products/our-brands/vitamin-code/vitamin-code-raw-vitamin-k-complex

Zinc - https://www.gardenoflife.com/products/our-brands/vitamin-code/vitamin-code-raw-zinc-vegan-capsules

Probiotics - https://www.gardenoflife.com/products/our-brands/primal-defense/primal-defense-ultra-probiotic-formula

Favorite Fish Oil Supplement - https://www.gardenoflife.com/products/fish-oil-omega-3/minami-fish-oil-omega-3/minami-platinum-omega-3-fish-oil

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#57 Scripture Stillness: There is More

Alive and Active Podcast | Faith and Fitness — Wed, 26 May 2021 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “There is More” based upon Ephesians 3:20-21. This is part of the There is More series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#56 Good Pain vs. Injury Pain

Alive and Active Podcast | Faith and Fitness — Wed, 19 May 2021 11:00:00 GMT

Good pain is DOMS (delayed onset muscle soreness) that may last for a couple of days after your workout. Injury Pain typically is a sharp pain or can be an ache that just won’t go away.

A hard workout will create some good pain in the form of sore muscles, especially in the beginning after a long layoff

Generally, an injury pain will continue to get worse as you continue the workout. If it begins to fade as you warm-up, it’s usually not an injury.

The exception is sometimes a stress fracture. My experience with my pubic ramus stress fracture in 2010. It would gradually feel better as I ran but would hurt later when putting on pants while weight was on that leg.

For example, I (Shelley), have bunions and typically have some soreness every day. But they recently got worse. As I was thinking about it I realized I was wearing flip-flops in Florida more often and I believe that made it worse. So I identified the problem and then prayed about and researched a solution. I decided to get new sandals and also new inserts for my running shoes. The pain went away.

Another example is when I started strength training again after years. I’m very weak in my upper body compared to my lower body and after a few weeks, I noticed more neck and shoulder pain. Especially along with my upper traps. I realized that doing a lot of strength training overhead was too much too fast for me. So I modified the exercises and took the weights away on any overhead exercises. I also got a couple of massages and the pain went away.

The biggest suggestion I have?

Don’t ignore the pain. Listen to your body and listen to the Lord. However, don’t let it stop you either.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

#55 Keep in Step with the Spirit: There is More

Alive and Active Podcast | Faith and Fitness — Wed, 12 May 2021 11:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "There is More" based on Ephesians 3:20-21. This is part of the There is More series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#54 Morning Fat Burning Workout

Alive and Active Podcast | Faith and Fitness — Wed, 05 May 2021 11:00:00 GMT

5 Benefits of working out first thing in the morning:

It starts your day off with a quick win. It feels good to accomplish something energizing that continues into the rest of your day.
If you have a stressful day, you don’t feel pressured to try getting a workout after a tiring workday
You jumpstart your metabolism as your body burns more calories throughout the day.
When working out on an empty stomach, there’s no issue of getting a side stitch or having digestion issues.
Your body is forced to burn on board fat reserves for fuel since there isn’t as much glucose available for fuel. This is a nice bonus for those interested in weight loss.

Suggested protocol:

Upon waking, drink a 12 oz glass of water to rehydrate. Some may also want a cup of coffee or tea while their body wakes up.
Begin your workout 20-30 minutes after drinking the water & coffee/tea which gives it time to empty your stomach.
Upon finishing the workout, wait about 30 minutes before eating breakfast. This allows the body to continue burning more calories as you cool down. You could call this an “afterburn”

**Note: If performance is your priority over weight loss, it’s wise to take in some easily digested carb to fuel your muscles for performance. Think of a banana and toast with peanut butter & honey. Give your body 60-90 minutes to digest this so it’s available for fuel.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#53 Scripture Stillness: Alive with Christ

Alive and Active Podcast | Faith and Fitness — Wed, 28 Apr 2021 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Alive with Christ” based upon Ephesians? ?2:4-5? ?NLT. This is part of the Dry to Alive series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#52 All or Nothing Mentality

Alive and Active Podcast | Faith and Fitness — Wed, 21 Apr 2021 11:00:00 GMT

One of the twelve disciples, Thomas (nicknamed the Twin), was not with the others when Jesus came. They told him, “We have seen the Lord!” But he replied, “I won’t believe it unless I see the nail wounds in his hands, put my fingers into them, and place my hand into the wound in his side.” – John 20:24-25 (NLT)

He’s come to be known as “Doubting Thomas” down through the ages. Though his fellow disciples said they saw the resurrected Jesus, Thomas wasn’t buying it. Unless he saw and felt Jesus for himself, his friends were liars as far as he was concerned.

Thomas had what we might call an “all or nothing” mentality. He needed to see “all” of Jesus or there would be “nothing” in terms of belief.

Can you relate to this all or nothing mentality? I (CJ) know I can. As a runner, I’ve found myself saying things like, “If I’m not 100% fit, I won’t show up on race day.” Or “If the weather isn’t perfect, what’s the use of going out for this long run.”

Here are some other “all or nothing” scenarios we might identify with:

“If I can’t fit into these jeans, I won’t go to the party”

“If I have any doubt that I’ll lose this game, I simply won’t play”

“If I can’t eat just one cookie, I might as well eat the whole bag”

“If I can’t do my workout today, the whole plan will fall apart”

“If I don’t have time to cook, the only choice is fast food”

Another word we might use to describe an all or nothing mentality is perfectionism. If things aren’t perfect in our eyes, what’s the use in continuing? It can be a very self-defeating trap that prevents any growth or meaningful progress.

By making a decision to skip the race because I’m not 100% fit, I’m discounting other good things that could happen like interacting with others, volunteering at the race, or perhaps setting aside my own goals in order to support someone else.

A growth mindset is a healthier approach as we pursue our goals. No matter how messy or imperfect things may get, there’s room for grace and learning from mistakes. If we miss a workout, we can stay flexible and reschedule. If we overindulge on that sweet treat, we can still resume our nutrition plan.

How have you experienced an all or nothing mentality?

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#51 Keep in Step with the Spirit: Alive with Christ

Alive and Active Podcast | Faith and Fitness — Wed, 14 Apr 2021 11:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Alive with Christ" based on Ephesians? ?2:4-5? ?NLT. This is part of the Dry to Alive series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

We want to let you know that we now have a YouTube channel to make it easier for you to watch the videos on TV to workout with and get the teaching materials we have.

Go swipe up on your show notes. Click the link to the Youtube channel and make sure to subscribe. Click the bell so you get a notification when we have new videos.

We're so excited to be able to offer this to you.

So, if you haven't yet, go to our Youtube channel Alive and Active Wellness just swipe up to the show notes and will see you on YouTube.

Click here to subscribe: https://www.youtube.com/channel/UCCsedIXtLxl7RsvDEW0Dk7A

#50 Acceptance is Key

Alive and Active Podcast | Faith and Fitness — Wed, 07 Apr 2021 11:00:00 GMT

A lot of us are stuck in bondage to our bodies in one form or another.

It could be emotional eating, hating the way our bodies look or trying to control our bodies.

They say the final stage of the grief cycle is acceptance.

And I believe that acceptance is one of the keys to body freedom.

Accepting our body vs working out as a punishment for eating or neglecting/obsessing.

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” - Ephesians? ?2:10? ?NLT??

God don’t make no junk!

CJ previously had a hat that said “I run so I can eat” - though a funny saying, it has a lot of truth to it. He used to say things like, I did a long run today which means I earned the right to pig out and eat all the calories.”

Are you willing to take the first step towards acceptance of your body?

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#49 Post-Workout Nutrition

Alive and Active Podcast | Faith and Fitness — Wed, 31 Mar 2021 11:00:00 GMT

When you do a harder workout, it’s important to rebuild your body with good nutrition.

Eating something with protein and carbs will help replenish and get the rebuilding process going. Carbs are like the gas that helps fuel a car. Protein is like the parts and materials that make up the car.
Smoothies are excellent because the body absorbs & digests them so quickly
Or you could put a scoop of protein powder and almond milk or water in a shaker bottle, shake it up to drink while also eating a banana.
The most important part of tomorrow’s workout is what we do in the first 30 minutes after today’s workout. It’s a magical window for the body to begin the rebuilding process.

Use coupon code: Ambassador20 for 20% off at https://www.gardenoflife.com/our-protein

For smoothie recipes, check out CJ's books on Amazon:

Smoothies for Runners: https://amzn.to/3txrVKE
Smoothies for Runners 2.0: https://amzn.to/2N2VoLS

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#48 Scripture Stillness: Keep Going Strong

Alive and Active Podcast | Faith and Fitness — Wed, 24 Mar 2021 11:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Keep Going Strong” based upon Philippians 1:6 NLT. This is part of the Keep Going Strong series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#47 Workouts as Worship

Alive and Active Podcast | Faith and Fitness — Wed, 17 Mar 2021 11:00:00 GMT

Most of the time when we think of a workout, we think of the word WORK. It feels hard and boring.

Or you might be goal-oriented like we tend to be and become so obsessed with the goal that you stop enjoying the movement.

What I’ve discovered over the past 4.5 years is that when I invite God into my workouts they can become worship.

It becomes an extension of my time with Him.

“‘For in him we live and move and have our being.’ As some of your own poets have said, ‘We are his offspring.’” ??Acts? ?17:28? ?NIV??

What if we learned how to embrace the good pain that comes with working out? The kind of satisfying pain that means we pushed ourselves outside our comfort zone? A healthy pain that symbolizes progress.

We encourage you to allow your workouts to become a time of worship!

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#46 Keep in Step with the Spirit: Keep Going Strong

Alive and Active Podcast | Faith and Fitness — Wed, 10 Mar 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Enjoy this 20-minute 10,20,30 HIIT workout. You can use this over and over to add intervals to walking, running or any cardio exercise.

Today’s theme is "Keep Going Strong" based on Philippians 1:6 NLT. This is part of the Keep Going Strong series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#45 HIIT Walking

Alive and Active Podcast | Faith and Fitness — Wed, 03 Mar 2021 12:00:00 GMT

Did you know that you can apply the concept of HIIT workouts to walking? HIIT stands for high-intensity interval training and is where you push hard for a certain amount of time at a higher intensity and then move to a lower intensity for a certain amount of time.

Because these workouts are intense we don’t recommend doing them more than 2-3 times a week.

?Inside our Alive and Active coaching program, you get access to our HIIT workout videos, but another great way to integrate HIIT workouts throughout your week is to do this when you’re walking, running, biking, etc.

You can apply the 10x1 workout easily to your walk. Or you can use the 10, 20, 30 workout. Honestly, I don’t think it matters too much on the time as long as you are pushing harder for a period of time and then slowing down.

A few benefits of HIIT walking (or workouts):

There is an afterburn effect after doing intervals that lasts several hours after the workout.
The recovery can be equal to the hard effort in terms of time.
Intervals are a safe way to increase heart rate for limited amounts of time before backing off to recover.

Will you try HIIT walking? Contact us and let us know.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#44 Moving Forward

Alive and Active Podcast | Faith and Fitness — Mon, 01 Mar 2021 12:00:00 GMT

We wanted to share a few changes moving forward with the podcast and how we will serve you.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#43 The difference between condemnation and conviction

Alive and Active Podcast | Faith and Fitness — Fri, 26 Feb 2021 12:00:00 GMT

As we talk about fitness and nutrition, I realize there is often a lot of shame around these topics.

Shame says I am a bad person. Guilt says I did something bad.

If you’ve tried to lose weight in the past and failed, you may have felt like there is something wrong with you. That’s not true. You are fearfully and wonderfully made.

There is a difference between condemnation and conviction.

The Holy Spirit brings conviction. His voice is loving and invites you into more. Many times there will be a conviction of sin. We have the opportunity to confess our sin and be forgiven.

Condemnation is from the voice of the enemy and keeps us stuck. We spiral into more negative thinking and it doesn’t produce change.

Where are you right now? Are you experiencing conviction or condemnation related to fitness and nutrition?

“So now there is no condemnation for those who belong to Christ Jesus.” Romans 8:1 NLT

This is another reason we should take in a daily diet of God’s Word in order to know the Truth of what God says about us. Satan is known as the ‘father of lies’ and will feed us one lie after another.

God is inviting us all into more each day. Will you give Him your yes?

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#42 Scripture Stillness: Receive Power

Alive and Active Podcast | Faith and Fitness — Wed, 24 Feb 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Receive Power” based upon Acts 1:8. This is part of the All In series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#41 Keep in Step with the Spirit: Receive Power

Alive and Active Podcast | Faith and Fitness — Mon, 22 Feb 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Receive Power" based on Acts 1:8. This is part of the All In series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#40 Why a warm up and cool down is essential (especially as we age)

Alive and Active Podcast | Faith and Fitness — Fri, 19 Feb 2021 12:00:00 GMT

As we talked about previously, a warm-up and cool down will help decrease DOMS (delayed onset muscle soreness).

It also helps prevent injuries. Instead of going from 0 to 100 instantly, it gives your muscles, tendons, and ligaments a chance to prepare.

Think of a car after being parked outside in freezing temperatures. After starting it up, it needs a few minutes to warm up & allow the oil to flow through the engine to lubricate each part.

In a similar way, a good soup or stew needs plenty of time to cook in order for all the ingredients to gel together and create full flavor. You can’t rush a good soup!

It is recommended that as we age, warm-ups should get longer and slightly more gradual. This also holds true if preparing for an exercise that is particularly vigorous, or if coming back from an injury.

“When I was a child, I spoke and thought and reasoned as a child. But when I grew up, I put away childish things.” 1 Corinthians 13:11 NLT

When I was young, I didn’t need a long warm-up, but as I got older, I put away these childish habits.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#39 Scripture Stillness: Where Else Would We Go?

Alive and Active Podcast | Faith and Fitness — Wed, 17 Feb 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Where Else Would We Go?” based upon John 6:68-69. This is part of the All In series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#38 Keep in Step with the Spirit: Where Else Would We Go?

Alive and Active Podcast | Faith and Fitness — Mon, 15 Feb 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Where Else Would We Go?" based on John 6:68-69. This is part of the All In series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#37 Inside Out: Alisa Keeton’s Fitness Testimony

Alive and Active Podcast | Faith and Fitness — Fri, 12 Feb 2021 12:00:00 GMT

We want to start sharing some fitness testimonies on the podcast to inspire you. Revelation 12:11 says, “And they overcame him by the blood of the Lamb and by the word of their testimony, and they did not love their lives to the death.”

This week we are thrilled to have Alisa Keeton, the founder of Revelation Wellness, sharing her testimony on the podcast.

Alisa Keeton is a wholehearted pursuer of God’s love in heart, mind, soul, and strength. A fitness professional since 1990, Alisafelt God leading her to bring new meaning to the world of health and wellness. At first, she resisted, but eventually, she got on her knees, rolled up her sleeves, and followed the call. In 2011, Alisa launched Revelation Wellness, a nonprofit ministry that uses fitness and wellness to spread the gospel by inviting participants to become integrated and whole beings through biblical teachings, on-line events, productions, and in-person retreat experiences. Alisa knows that when bodies move, minds renew, so she created the Revelation Wellness Instructor Training program, which equips and sends out thousands of “fitness missionaries” worldwide. She is a published author of The Wellness Revelation through Tyndale House publishing and the author of Heir to the Crown.

Alisa lives in Phoenix with her husband, Simon, and their two children, Jack and Sophia. As a family, they are on a mission to change the world with the kind and courageous love of God. Find out more at: https://www.revelationwellness.org

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#36 Scripture Stillness: Giving Our All

Alive and Active Podcast | Faith and Fitness — Wed, 10 Feb 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Giving Our All” based upon Matthew 22:37. This is part of the All In series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#35 Keep in Step with the Spirit: Giving Our All

Alive and Active Podcast | Faith and Fitness — Mon, 08 Feb 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Giving Our All" based on Matthew 22:37. This is part of the All In series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#34 DOMS and How to Decrease Post Workout Soreness

Alive and Active Podcast | Faith and Fitness — Fri, 05 Feb 2021 12:00:00 GMT

DOMS is delayed onset muscle soreness and is usually the worst 2 days after a workout. It’s completely normal. This is what you would call “good soreness”

7 ways to decrease your post-workout soreness:

Warm up - allow your muscles to warm up before heading right into a hard workout.
Foam rolling - research has shown that foam rolling after a workout can help decrease soreness. The foam roller we use: https://amzn.to/2Yk2ca6. And here is a simple routine you can try: https://www.instagram.com/p/CHJtvgBJUJP/
Active recovery - cool down with some light cardio and schedule some low-intensity workouts through the week
Sleep - Sleep helps our bodies recover and rebuild our muscles. Muscle-building chemicals such as Human Growth Hormone are naturally produced by your body in the deep stages of sleep.
Increase circulation - Try taking a warm (not hot as this can have the opposite effect!) bath, and for extra pain relief, add to it 1-2 cups of Epsom salts. The magnesium in Epsom salts can be absorbed through the skin, helping reduce soreness and improve muscle function.
Drink water - Your muscles are working harder and so they demand more oxygen and therefore need more blood pumping around – around 82% of your blood volume actually consists of water, so hydration is much more important and effective than simply quenching your thirst!
Tart cherry juice - Another study found that drinking tart cherry juice helped marathoners reduce muscle soreness.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#33 Scripture Stillness: Lose to Gain

Alive and Active Podcast | Faith and Fitness — Wed, 03 Feb 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Lose to Gain” based upon Luke 9:23. This is part of the All In series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#32 Keep in Step with the Spirit: Lose to Gain

Alive and Active Podcast | Faith and Fitness — Mon, 01 Feb 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Lose to Gain" based on Luke 9:23-25. This is part of the All In series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

In many of these episodes, we will be using a technique called Lectio Divina, which means divine reading. It's a way to connect with God through Scripture and prayer. Ask God for insight and to speak to you through His Word which is alive and active.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#31 How Expectations Can Cause Self-Sabotage

Alive and Active Podcast | Faith and Fitness — Fri, 29 Jan 2021 12:00:00 GMT

Shakespeare once said, “Expectation is the root of all heartache.” We would even add “unrealistic” expectations are a sure recipe for disappointment and heartache.

Proverbs 13:12 – “Hope deferred makes the heart sick, but a dream fulfilled is a tree of life.”

Stay surrendered by listening to your body and listening to the Lord

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#30 Scripture Stillness: Get Moving

Alive and Active Podcast | Faith and Fitness — Wed, 27 Jan 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Get Moving” based upon Exodus 14:15-16. This is part of the Momentum Challenge.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more with the MOMENTUM challenge here: https://aliveandactivewellness.com/momentum/

We love you and are praying for you!

#29 Keep in Step with the Spirit: God is Fighting for You

Alive and Active Podcast | Faith and Fitness — Mon, 25 Jan 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "God is fighting for you" based on Exodus 14:15-31. This is part of the Momentum Challenge.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#28 3 Steps to Lasting Change

Alive and Active Podcast | Faith and Fitness — Fri, 22 Jan 2021 12:00:00 GMT

Step one: Renewing your mind

Romans 12:2 – “Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.”

If you need help with this, I teach this in my book Broken Crayons Still Color. https://amzn.to/3fo1fFE

Step two: Focusing on one thing at a time

There’s really no such thing as successful multitasking. Studies have confirmed that we do our best work while focusing on one thing. Our work becomes watered down when we try doing multiple things at once.

Step three: Develop Habits

Dr. Carolyn Leaf has shown with her brain research that you can form a long term memory in 21 days and an automatic habit in 63 days (9 weeks) when you focus only on one main habit at a time. Then, you can layer them on top of each other.

This is what has worked for me with my fitness goals. I started with simply exercising 15 minutes a day a few days a week. And that’s why we are hosting the MOMENTUM challenge to help you form the same habit.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#27 Scripture Stillness: Run with Endurance

Alive and Active Podcast | Faith and Fitness — Wed, 20 Jan 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Run with endurance” based upon Hebrews 12:1. This is part of the Momentum Challenge.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more with the MOMENTUM challenge here: https://aliveandactivewellness.com/momentum/

We love you and are praying for you!

#26 Keep in Step with the Spirit: Run with Endurance

Alive and Active Podcast | Faith and Fitness — Mon, 18 Jan 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Run with endurance" based on Hebrews 12:1-3. This is part of the Momentum Challenge.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#25 Don’t Go Alone: The Power of Accountability

Alive and Active Podcast | Faith and Fitness — Fri, 15 Jan 2021 12:00:00 GMT

Want to see success in your fitness and nutrition goals? If so, we recommend that you don’t go alone.

Think about a sheep. It’s much safer when a sheep stays with the group. When it strays off by itself is when a wolf or other predatorial animal can more easily strike.

The same is true for us. The excitement and newness will wear off. Some days we may feel like giving up. The stinkin’ thinkin’ may start to take over. That’s why we need accountability.

Sometimes we take on a “Lone Ranger” mentality but we forget that even the Lone Ranger had his sidekick “Tonto”

James 5:16 – “Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”

1 Thessalonians 5:11 – “So encourage each other and build each other up, just as you are already doing.”

Proverbs 27:17 – “As iron sharpens iron, so a friend sharpens a friend.”

Get Accountability for Your Fitness Goals

Have you signed up for our free fitness challenge? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#24 Scripture Stillness: Do Not Despise Small Beginnings

Alive and Active Podcast | Faith and Fitness — Wed, 13 Jan 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Do not despise small beginnings” based upon Zechariah 4:10. This is part of the Momentum Challenge.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more with the MOMENTUM challenge here: https://aliveandactivewellness.com/momentum/

We love you and are praying for you!

#23 Keep in Step with the Spirit: Do Not Despise Small Beginnings

Alive and Active Podcast | Faith and Fitness — Mon, 11 Jan 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Do Not Despise Small Beginnings" based on Zechariah 4:10. This is part of the Momentum Challenge.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge that starts today? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#22 Mini-Habits and Habit Stacking

Alive and Active Podcast | Faith and Fitness — Fri, 08 Jan 2021 12:00:00 GMT

“You will never change your life until you change something you do daily. The secret of your success is found in your daily routine.” John Maxwell

Mini habits are so small it’s impossible to fail. For example write a paragraph (or 50 words), read 2 pages of a book, do one push up.

Doing something small is better than doing nothing at all.

“Success is the sum of small efforts repeated day in and day out.” - R. Collier

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge.” Dr. Martin Luther King Jr.

“Then Andrew, Simon Peter’s brother, spoke up. “There’s a young boy here with five barley loaves and two fish. But what good is that with this huge crowd?”” John 6:8-9 NLT

A young boy in a crowd of perhaps 15,000 people. Seems insignificant with his meager 5 loaves of bread & 2 fish. These small things added up to big results in the hands of Jesus.

When Jesus is added into our equation, anything can happen.

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge that starts on January 11, 2020. It’s called Momentum: a 21-day move your body challenge. WooHoo! In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. Sign up now and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

#21 Scripture Stillness: Power in Weakness

Alive and Active Podcast | Faith and Fitness — Wed, 06 Jan 2021 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Power in weakness” based upon 2 Corinthians? ?12:9

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#20 Keep in Step with the Spirit: Power in Weakness

Alive and Active Podcast | Faith and Fitness — Mon, 04 Jan 2021 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Power in Weakness" based on 2 Corinthians? ?12:9-10?. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "With God Everything is Possible" based on 2 Corinthians? ?12:9. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

MOMENTUM Free 21-Day Move Your Body Challenge

Have you signed up for our free challenge that starts on January 11, 2020? It’s called Momentum: a 21-day move your body challenge. WooHoo!

In this challenge, we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios.

#19 Small But Mighty Habits

Alive and Active Podcast | Faith and Fitness — Fri, 01 Jan 2021 12:00:00 GMT

It is the small, consistent habits over time that can change your life. Whether you want to improve your health, start a business or write a book, it takes intentionality with your habits.

“So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.” Galatians 6:9 NLT

“Commit your actions to the Lord, and your plans will succeed.” Proverbs 16:3 NLT

One of the hardest things in life is to continue doing something despite not seeing the results right away.

There are no shortcuts. It takes consistent hard work over the long haul. Doing little things day after day will lead to big results in due time.

“We cannot all do great things. But we can do small things with great love.” ~ Mother Teresa

MOMENTUM Free 21-Day Move Your Body Challenge

We are excited to help you create these small habits by hosting a free challenge we will be starting on January 11, 2020.

It’s called Momentum: a 21-day move your body challenge where we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. Sign up now to save your spot and invite a friend to join you here: https://aliveandactivewellness.com/momentum/

#18 Scripture Stillness: Look to the Father

Alive and Active Podcast | Faith and Fitness — Wed, 30 Dec 2020 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Look to the Father” based upon John? ?5:19

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#17 Keep in Step with the Spirit: Look to the Father

Alive and Active Podcast | Faith and Fitness — Mon, 28 Dec 2020 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "With God Everything is Possible" based on John? ?5:19. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

We are excited to share with you a free challenge we will be starting on January 11, 2020. It’s called Momentum: a 21-day move your body challenge where we help you gain momentum in your fitness by encouraging you to move just 15 minutes a day. You’ll get free workouts, accountability in our app or online member area, and audios. Sign up now to save your spot and invite a friend to join you here: https://aliveandactivewellness.com

#16 Why HIIT Workouts are Effective

Alive and Active Podcast | Faith and Fitness — Fri, 25 Dec 2020 12:00:00 GMT

You can apply HIIT (high-intensity interval training) workouts to strength training, walking, biking, running, and more.

With HIIT workouts, you push yourself hard for a period of time and then rest. This type of training has been proven to be as effective as working out twice as long with other workouts.

To learn more about the research behind HIIT workouts, I recommend this book: “The One-Minute Workout” by Martin Gibala and Christopher Shulgan

It also describes the Ten by One workout which is great for beginners.

Want to download the instructions for the Ten by One workouts to print off and have as a reference? Just sign up at www.aliveandactivewellness.com

Connect with us on a daily basis. Follow us on Instagram and watch our stories here: https://www.instagram.com/aliveandactivewellness/

#15 Scripture Stillness: Jars of Clay

Alive and Active Podcast | Faith and Fitness — Wed, 23 Dec 2020 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Jars of Clay” based upon 2 Corinthians? ?4:7.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#14 Keep in Step with the Spirit: Jars of Clay

Alive and Active Podcast | Faith and Fitness — Mon, 21 Dec 2020 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "With God Everything is Possible" based on 2 Corinthians? ?4:7. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

I want to make sure that you know about a free workout series we have for you called “Celebrate Jesus.” You’ll get 4 different 15-minute HIIT workouts based on a different characteristic of Jesus. All you need to do is sign up to our email list and you’ll get instant access to these new workouts here: www.aliveandactivewellness.com

And invite a friend to join you by sending the link to sign up. It’s a great way to celebrate advent and Christmas with a focus on Jesus. Get access now to all 4 workouts here: www.aliveandactivewellness.com

#13 Understanding Intensity Through RPE

Alive and Active Podcast | Faith and Fitness — Fri, 18 Dec 2020 12:00:00 GMT

Below I have included a summary of the RPE chart (Rate of Perceived Exertion).

This will be helpful for you to know as we do HIIT (high-intensity interval training) workouts together.

10+ (Max+) As hard as you can go, sprint away from danger pace.
10 (Maximum Exertion) Can sustain only 5-20 seconds
9 (Very, very hard) Starting to gasp for air, can sustain about one minute.
8 (Very Hard ) Cannot talk, can sustain only a few minutes.
7 (Very Hard) Rapid forceful breathing, no longer wanting to talk.
6 (Moderately hard) Breathing deep, talking becomes challenging.
5 (Somewhat hard ) Starting to breathe hard.
4 (Moderate) Talking starts to get a bit uncomfortable.
3 (Easy) Light breathing, can maintain for hours.
2 (Very Easy) Can talk in complete sentences.
1 (Very, very easy ) Can easily hold this pace and talk for hours, can sing.
0 (At rest) Lying in bed just after waking up.

Want to download the chart to print off and have as a reference? Just sign up at https:www.aliveandactivewellness.com

Want to connect with us on a daily basis? Follow us on Instagram and watch our stories here: https://www.instagram.com/aliveandactivewellness/

#12 Scripture Stillness: Remain in Him

Alive and Active Podcast | Faith and Fitness — Wed, 16 Dec 2020 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Remain in Him” based upon John? ?15:5

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#11 Keep in Step with the Spirit: Remain in Him

Alive and Active Podcast | Faith and Fitness — Mon, 14 Dec 2020 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "With God Everything is Possible" based on John? ?15:5. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

These audios were originally created as part of our 6-week fitness Bible Study. Yes, that’s right. You move your body and have Bible study at the same time. If you want the workout videos which go deeper into this Scripture and where Shelley shares her testimony, we encourage you to sign up here: https://aliveandactivewellness.com/yes/

The program is “pay what you can” with a minimum of $10. We wanted to make this program affordable to everyone. We hope you’ll join us!

#10 3 Steps to Finding the Motivation to Workout

Alive and Active Podcast | Faith and Fitness — Fri, 11 Dec 2020 12:00:00 GMT

Today’s training is 3 steps to finding the motivation to workout.

Step one: First, ask yourself this question: Are you willing, ready, and able to change? Make a commitment to yourself and to God.
Step two: Second pray and ask God for wisdom. Together with God decide on your main goal. James 1:5
Step three: Finally, to discover your deepest why by adding the phrase “so that” to your goal.

Do this about 5 times to get to your deepest why.

Do you want more energy? If so why? Maybe it's so that you can play with your grandkids. So that you can invest in your grandkids' lives emotionally and spiritually. So that you can leave a legacy of love and faith after you're gone.

Do you want to lose weight? Why? Is it so that you feel more comfortable and confident with your husband so that the intimacy in your marriage improves. So that your marriage thrives, unlike your parents who divorced when you were 8.

By the way, we believe you can both accept your body and want to change it at the same time.

What are your goal and your deepest why?

Become our email friend and get free workouts, downloads, and more here: https://aliveandactivewellness.com

Want to connect with us on a daily basis? Follow us on Instagram and watch our stories here: https://www.instagram.com/aliveandactivewellness/

#9 Scripture Stillness: Through Christ’s Strength

Alive and Active Podcast | Faith and Fitness — Wed, 09 Dec 2020 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode, we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Staying on Mission” based upon Philippians? ?4:13.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#8 Keep in Step with the Spirit: Through Christ’s Strength

Alive and Active Podcast | Faith and Fitness — Mon, 07 Dec 2020 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Through Christ’s strength" based on Philippians? ?4:13. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

The program is “pay what you can” with a minimum of $10. We wanted to make this program affordable to everyone. We hope you’ll join us!

#7 5 Tips to Success When Starting a New Exercise Program

Alive and Active Podcast | Faith and Fitness — Fri, 04 Dec 2020 12:00:00 GMT

In today's episode we will be covering 5 tips to success when starting a new exercise program.

Before starting new exercises, ask your doctor or medical professional first.
Proper form comes before increasing your intensity and lifting more weight.
Listen to your body. It gives you clues when you need to modify an exercise.
It's essential that you warm up and cool down to avoid injury. This is why we include it in our workouts or give you the instructions on how to add it on your own.
If you haven't been exercising regularly, don’t try to be a hero. Start with easy exercises and then work your way up to harder ones.

You are ALL welcome here!!

The main goal is to move our bodies together while meditating on God's Word.

We will all move differently and that's actually really good! We are not meant to be robots.

Our motto around here is “listen to your body and listen to the Lord.”

Become our email friend and get free workouts, downloads and more here: https://aliveandactivewellness.com

Want to connect with us on a daily basis? Follow us on Instagram and watch our stories here: https://www.instagram.com/aliveandactivewellness/

#6 Scripture Stillness: With God Everything is Possible

Alive and Active Podcast | Faith and Fitness — Wed, 02 Dec 2020 12:00:00 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “With God Everything is Possible” based upon Matthew 19:26. This is part of the Yes, God Can! series.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

We pray you take the peace of God with you throughout the rest of your day!

#5 Keep in Step with the Spirit: With God Everything is Possible

Alive and Active Podcast | Faith and Fitness — Mon, 30 Nov 2020 12:00:00 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "With God Everything is Possible" based on Matthew 19:26. This is part of the Yes, God Can! series.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

These audios were originally created to be part of our 6-week fitness Bible Study. Yes, that’s right. You move your body and have Bible study at the same time. If you want the workout videos that go along with these audios we encourage you to sign up here: https://aliveandactivewellness.com/yes/

The program is “pay what you can” with a minimum of $10. We wanted to make this program affordable to everyone. We hope you’ll join us!

#4 The Power of Involving God in Your Workouts

Alive and Active Podcast | Faith and Fitness — Fri, 27 Nov 2020 12:00:00 GMT

The wellness industry shouts so loudly with advice, workouts and recipes. Am I right?

Yes we will equip you with what we know but the most important thing is to ask God. But, most importantly, we encourage you to ask the Holy Spirit what workouts to do and what to eat.

He will show you.

There is so much information out there. So take a deep breath. Ask God. And enjoy the journey!

One small step at a time. One small habit at a time. You’ve got this!

If you haven’t yet, sign up to get access to your FREE workouts, downloads, and more here: https://aliveandactivewellness.com

We love you and are praying for you!

#3 Scripture Stillness: Staying on Mission

Alive and Active Podcast | Faith and Fitness — Tue, 24 Nov 2020 17:41:57 GMT

Welcome to this episode of Scripture Stillness. In this episode we will lead you through a short 5-minute Biblical meditation.

Today’s theme is “Staying on Mission” based upon Mark 1:35.

This is an opportunity to calm your heart, calm your mind, and connect with Christ through His Word. As the Scripture says to be still and know that He is God (Psalm 46:10).

Want more episodes like this? Make sure to subscribe to this podcast as we plan to release new Scripture Stillness episodes weekly. Then, take a minute to leave us a review to let us know which episodes you enjoy the most. This helps us as we plan future episodes to serve you the best way we can.

We love you and are praying for you!

#2 Keep in Step with the Spirit: Staying on Mission

Alive and Active Podcast | Faith and Fitness — Tue, 24 Nov 2020 17:31:36 GMT

Listen to this episode as you walk, run, bike, workout, or even clean your house.

Today’s theme is "Staying on Mission" based on Mark 1:35-39.

We named these episodes after Galatians 5:25, "Since we live by the Spirit, let us keep in step with the Spirit."

Become our email friend and get free workouts, downloads and more here: https://aliveandactivewellness.com

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#1 Why We're Launching Another Podcast + Our Faith and Fitness Stories

Alive and Active Podcast | Faith and Fitness — Tue, 24 Nov 2020 17:13:07 GMT

In this episode we share why we decided to launch another podcast (we already have four) and our own personal stories for how God has integrated our faith and fitness.

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