Rhonda shares tips to build a successful at-home workout plan for your body and soul.
“God-He clothes me with strength and makes my way perfect.” Psalm 18:32
Starting something new when you don’t have much “know-how” can be intimidating. So much so, that you can end up never getting started.
Several years ago, when I first started building a regular workout routine into my life, I assumed a gym membership was the only way to go. I thought, “If I am going to do this right, I have to go to a gym, because that’s what serious working-out-fit-kind of people do, right?”
However, I quickly realized the gym was not my jam. Trying to find time to get there, not certain what to do when I got there, distracted by all the options and comparisons to others was overwhelming.
Gyms have great resources and can be a good fit for some people, but the gym is not the only option to incorporate a well-rounded exercise routine into your life. I could have just given up, but by the grace of God, I quickly discovered the joy and success of working out at home.
I didn’t know where to start, but I knew the convenience of a doable at-home workout plan would help build my confidence, keep me consistent, and be more sustainable. I knew that I needed more than just another program that solely focused on my body. I needed something for my heart and spirit.
I didn’t have much equipment, but I started with what I did have: a couple of sets of hand weights, internet access, a body that needed to move, a desire to honor God with my whole heart, and knowing I needed to rely on Him to be my strength.
I keep the Lord in mind always. Because He is at my right hand, I will not be shaken. Therefore my heart is glad and my spirit rejoices; my body also rests securely.
Exercise for your body and soul
Knowing that it had to be about more than just “working out, losing weight, and getting fit” was just a grace gift God deposited in my heart, by His Spirit, to help keep my perspective right. And that grace is exactly what led me to Revelation Wellness about seven years ago.
I typed “faith-based workouts” into the search box and up popped a video of this spunky, joyful, dark-haired woman (Alisa Keeton) with this thing called Revelation Wellness. And she was talking about Jesus and fitness, in that order, Jesus and fitness! I thought, “I want more of this! This is what my body, heart, and mind were made for!”
That was seven years ago, and I am still consistently moving my body in ways I enjoy doing at-home workouts. The Lord has used Revelation Wellness and other faith-based wellness resources to help me keep moving and remind me movement is first about worshipping God. Then, being strengthened in body, mind, and spirit to love others and appreciate how we are uniquely made for His glory and good purpose.
I hope the following suggestions and tips help you have the confidence to begin your own at-home workout routine.
Movement is first about worshipping God. Then being strengthened in body, mind, and spirit to love others and appreciate how we are uniquely made for His glory and good purpose.
1. Invite God into your workout
God cares about ALL of you!
Elisabeth Elliot said, “We cannot give our hearts to God and keep our bodies to ourselves.”
We are intricately knitted together by our Creator, body, soul, and spirit wholly connected. There is freedom and joy when your workout is an offering of worship to Him.
Your best workout “equipment” is prayer, His presence in you through His Spirit, and His Word!
– Invite Him into the process.
– Ask God, your Creator, the Lover of ALL of you, to guide you in ways to move your body that He knows are best for you.
– Start your day off with Scripture and prayer, asking for his help and strength.
– Find a verse that encourages your heart to keep in front of you while you work out during the week.
– Don’t be enslaved by fear, pride, defeat, and comparison. Focus on what God calls success.
2. Build on the basics
Plan and schedule your weekly workouts
You are more likely to do it if you have it planned into the rhythm of your week. Start off with a commitment to at least 2 to 3 days a week.
Listen to your body
Don’t push yourself too hard at first. Take time to assess your physical fitness. Then you can confidently progress to more challenging workouts.
Incorporate a variety of workouts into your weekly routine
A good “rule of thumb” is to do two days of cardio, two days of strength training (not back-to-back), a day of flexibility/mobility, a fun day, and a day of rest and recovery.
Better movement is better
Build on the basics – good form, breathing, warm-up moves, and an adequate cool-down stretch. These are important to prevent injuries and help your body recover after exercise. RevWellTV has excellent instruction videos that go over good form, breathing, warm-up, and cool-down basics.
There are some amazing beginner workouts on RevWellTV! These workouts and hundreds more are available for FREE when you sign up!
3. Preparing to workout at-home
Wear comfortable clothing
You don’t have to go out and buy a whole workout wardrobe. I would encourage you to invest in some good, comfortable workout shoes that can support your body in moving in different planes of motion.
Equipment
You may not have all the equipment you think you need to get started, but you have a body that can move, and that is good enough.
If you want to start with some equipment, consider borrowing some hand weights from a friend or purchasing light to medium hand weights from a thrift store.
As you discover more about the type of movement you enjoy, you can invest in the equipment you know you will use.
Safe workout area
You don’t need a large space, just an area that you can move in safely. When you can, get outdoors for a walk/jog, bike ride, or take your cool-down stretch outdoors. This will do your body and soul so much good.
Planning your workouts
Find the time that works best for you and be consistent.
You don’t have to do long workouts or work out at 5:00 AM every morning; 20 to 30 minutes of moving at any time of the day or breaking down your routine to 10-minute time periods throughout your day is good enough.
FREE At-Home Workouts
Set hopeful expectations
Let go of comparison and where you think you should be! Be where you are today, and that is good enough.
Having realistic expectations for yourself will be the basis for your consistency and confidence. Do not push yourself from places of fear, shame, or pride. Be curious when you sense these as motivators. Stop, take some deep breaths and observe what your thoughts are connected to these feelings. Get with God and talk to Him about it. Ask Him to help you see the lies, stand firm in freedom, and overcome how the enemy is using these to keep you in cycles of obsession and defeat. Ask for His power and truth to renew your mind and help you overcome the enemy of your soul. Moving your body is a get-to, not a have-to. Be gentle with yourself; treat yourself kindly.
Getting started and keeping the right focus can be the hardest part. I hope these suggestions help you delight in the Lord as you exercise, gain confidence, have fun and find success in an at-home workout routine.
When the intention of moving our bodies is to worship and love the Lord with our all and be able to serve and love others, our lives truly are vessels dedicated to Him for fruitful service in His kingdom’s purposes. And that is something worth moving for!
Rhonda Loftis is a Revelation Wellness Fitness Instructor from Platoon 25. Her passion is to help women break away from the cycle of shame and defeat by encouraging and equipping them to live healthy lives centered on the love, truth, and confidence of Christ. She is a wife to her amazing husband Michael, Mom to four, ages 29-14, and “Nammy” to four grandkids. She leads in-person group RevFit classes in Lyman, South Carolina. Rhonda works part-time as a licensed professional counselor and homeschools her three teenagers.
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