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Thursday, December 5, 2013

Build A Strong Foundation

He is the Rock, his works are perfect, and all his ways are just. A faithful God who does no wrong, upright and just is he. Deuteronomy 32:4

When we think of starting a fitness plan we want to jump right in and see how much weight we can lift. We feel shy or silly going into a gym and only benching the bar or starting with a body weight squat instead of using the squat rack. Or starting a running program with a run\walk plan instead of going out and running 3-4 miles the first day. There is exactly where are problems lie. We need to build a strong foundation before we build the house.

A Foundation : 1. the basis or groundwork of anything: the moral foundation of both society and religion. 2. the natural or prepared ground or base on which some structure rests. 3. the lowest division of a building, wall, or the like. (The Free Dictionary)

Even the Bible tells us to build upon a solid foundation in Luke 6:47-49: As for everyone who comes to me and hears my words and puts them into practice, I will show you what they are like. They are like a man building a house, who dug down deep and laid the foundation on rock. When a flood came, the torrent struck that house but could not shake it, because it was well built. But the one who hears my words and does not put them into practice is like a man who built a house on the ground without a foundation. The moment the torrent struck that house, it collapsed and its destruction was complete.”

Go Big Or Go Home

If you start out with bad form or the weight is to heavy you set yourself up for destruction. You will cause harm to your muscles, joints, and even bones. Don't be afraid to start out with light weights, exercise tubing, or even body weight exercise. The first few weeks of a weight training, or conditioning plan should be working on form, technique, and building a solid base. Then proceed to building a strong house off that foundation.

In Conclusion

Build a plan that set you up for success not getting injured. A solid foundation is what we all want in athletics, for health, and in life. You don't have to lift the heaviest weights in the gym or run the fastest 5 or 10K. You just have to get up and put in the work. Build that foundation! Reading and listening to the word of God for 5 or 10 minutes a day is a great way to build your spiritual foundation as well.

1. What foundation do you have? Will you be washed away in a flood? 2. What is one thing you could do today to start building a better foundation for tomorrow?

If you are interested here is a Strong foundation plan to start with:

The Strong Foundation Plan

When starting a plan you should focus on these foundation building movements 1-2 days a week: Dynamic Warmup:

These movement get your body ready for the workout. They are active movements (jumping jacks, jump ropes, pogo jumps, body weight squats, body weight lunges...etc)

1. Lunge
2. Pushing Exercise
3. Squat
4. Pulling Exercise
5. Deadlift
6. Core Exercise
7. Back Exercise

This is where your static stretches and self massage (tennis ball, foam roller)

Conditioning Plan 2-3 days a week on days you are not lifting weights. Start with a 10-15 minute walk out and back (5 min out 5 min back). This way you can keep walking a little further each time. Increasing the time each week. Till you can walk 30 minutes then you can begin a run\ walk program.

If you would like our help with any of these plans contact us today and signup to follow our blog.

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