Tonight's stations!!!!

Ok tonight Miss Rhonda will be bringing the devo for us!! You should all have a bible verse to share after she gives the word, if you do not know what i am talking about, see the last blog! :)

Then we will start by opening with 20 seconds of high knees and 20 seconds of butt kickers. Then we will do 30 seconds on each station! (Remember to track everything in your journal!) We'll have a 4 minute rest between round 1 & 2! Close the class up with prayer, and have a great night!! :)

Round 1

1.Agility sprints/Lunges

2.Bicycle plank/jump rope

3. Burpies/sit ups

4. Squat punch/time caller

5. Mtns climbers/air sits

6. Ball sit-up/tricep chair dip

ROUND 2

1. Slow slides/fast slides

2. Front/side db raise/ push-ups

3. Football drill/ sumo squat with KB

4. Blast2grass/ time caller

5. Weighted jumps/squat jumps (yes, again)

6. Jumping jacks/up-over-downs

So it's not too crazy, I added an extra station since we were getting through them fairly quickly! That's a great thing though so do not let up!!! Miss you all tons and tons!! Have a great class!

My move, your gain!

So the busy day of moving into our new apartment caused me to forget to give you all your "challenge in between". So I guess you kinda caught a break and got a day off. (Although I hope you still did SOMETHING).

So starting today, your challenge in between is as follows.

1. Find a bible verse that you feel is a great bible verse to live by and be prepared to explain why at Monday's class!

2. http://youtu.be/KvK9_ze2Sis Watch this video and do the exercises alongside the video each day. (This is a quick abs circuit) remember, do the best YOU can do, and track your reps in your journal!

Love you guys!!

Sorry so last minute!

So tonight's stations will be the exact same as Mondays! And to close we will do something different! It's a surprise! :)

Carol will be doing the devotional tonight!! :)

Boy how I missed you!

Saying I missed being there last night is an understatement!!! Goodness. But I hear you all had a great class, and those 75 leg raises were a hit!! So here's what I'm going to do, you have one simple challenge in between. Just one. You can split this up over the course of the day, just make sure you log everything specifically.

The challenge in between is....drumroll......

150 leg raises each day!! (yes, including today, Wednesday and Thursday)

Split them up, do them all at one time, I don't care, as long as they get done! :) Make sure you log everything properly, as in what time and how many repetitions you did, at the end of the day totaling 150. Encourage someone to do it with you! It's always more fun when you have a partner.

I miss y'all and am beyond proud of you all. Keep up the hard work!!!!

**the picture attached was shared with me by Jordan Shadrick and it was too good not to pass on.

Its all up to YOU now!

So tonight is your first official class on your own! I hope you are excited!! Don't worry, not much will be different from when I am there! I am emailing the stations over to my mom and dad, and they will be setting everything up! All you have to do is show up, and go through the stations as normal! :) Now, you will have to push yourselves and encourage each other! Remember, you will still be keeping that fitness journal and tracking how many reps and with what weight you are using. So even though I'm not there, I will still be able to see who is pushing, and who is slacking when I check your journal! So don't cheat me, but most of all don't cheat yourself!! Tonight's Stations are going to be:


Round 1

1. Sprints .ss. Lunges

2. Front/side dumb bell raise .ss. Leg flutters

3. Squat Jumps .ss. Curl press

4. Slow slides .ss. Fast slides (KEEP LOW!)

5. Time caller .ss. Football drill

-----take 4 minute break-----

Round 2

6. Backward lunges .ss. Bunny hops

7. Bicycle crunches .ss. Jumping Jacks

8. Weighted jumps .ss. Sumo squat with kettle bell swing

9. Mtn Climbers .ss. Bench dips

10. Time caller .ss. Burpies

So, there are only ten stations, that should leave you enough time to close with some abs. Grab a partner, and each of you do the following.

1. 75 Leg raises (*remember, partner 1 lays on the floor, while partner 2 stands over and pushes legs out, partner 1 raises his/her legs back up, 75 times. These can be split up, as long as you do a total of 75)

2. 50 sit ups

3. 30 second plank (One on each side, and one regular flat plank)

Thats it! Once you have done all the stations, and abs, you can go home! So if you keep a good pace, you could go home early, if not, you may stay late. Keep that in mind, don't take too long of breaks in between stations!


If there are any questions, please don't hesitate to call me!

Challenge in between!

Alright so for this challenge in between, from today until Monday, you are to do the following and log it in your journals.

1. Stop parking in the closest parking spots at Walmart, the mall, sports events, etc. Park far away from the door and make the walk. Little things like this add up.

2. Invite someone to class, everyday invite a different person. This means getting out of your comfort zone. Ask people you know, ask complete strangers, ask anyone! Log who/when you ask!

3. Do 200 sit ups each day. These can be split up through out the day, just make sure you do 200 each day. Log when and how many you do as the day goes on.

Lets go!!

Tonight's Class Schedule!

Good afternoon!!! I hope you have all had a FABULOUS day in the Lord! He is mighty and worthy to be praised! Still on cloud 9 from last night's awesome Choir practice/prayer meeting/breakthrough service at Living Faith Church! If you don't know what I'm talking about, just grab a choir member, musician, or anyone who happened to stick around, and they will tell ya!! (or you can just watch this video and see a 3 minute portion for yourself! https://www.facebook.com/photo.php?v=4801331304232)

If someone seems a little giddy, as if God has just shown himself to them in a new way, chances are, they were at that Choir practice last night! lol

So now, on to Faith and Fitness news! Tonight will be my last (consistent) night with you all! What we are going to do is run through a "mock" class, as if I were not there! Not a whole lot will be different, but I think it would be good for you all to have a good feel for what it will be like, and to make sure you stay at the pace you need to in order to finish class on time! I will also be asking you all tonight who wants to do the devotional for Monday's and Thursday's class next week! Remember, its just a 3-5 minute message, maybe something God has laid on your heart! So if you would like to take that on, just let me know tonight!

Here are the stations we will be doing tonight. There are only 10 stations, then we will close with a surprise exercise. It will be one of the following...straws, step-ups/hop-ups, or a new thing called "Square of slides". I will have someone draw from a hat to determine that! :)

Stations for tonight:

ROUND ONE

1. Sprints .ss. Lunges

2. Ball Sit ups .ss. Mtn Climbers

3. Sumo Squat w/ KB Swing .ss. Football drill

4. Push Ups .ss. **time caller**

5.Jumping jacks .ss. Blast 2 Grass

ROUND TWO

1. Slow Slides .ss. Fast Slides

2. Squat Jumps .ss. Front/Side DB Raise

3. Air Sits .ss. Mtn Climbers (yes, again)

4. Backward Lunges.ss. **time caller**

5. Burpees .ss. Tricep Dips

Again, as long as everyone pushes really hard, I will let you have a say in what we close with. (And when I say that you'll have a say, I mean you get to draw for what we do rather than me just saying we can do all 3 lol) So will it be straws....step ups/hop ups...or the new "Square of Slides"??? Come at 7 and lets find out together! BOOM!

Catching up!

I am so sorry for the delay in posts! The chaos of moving has made me so busy! I promise I will be better about it!

So originally I didn't think I would be at class tomorrow, but it looks like I WILL get to now! So I am very excited!! :) I will post tomorrow's class plan as soon as possible so you can prepare your fitness journal. Remember, log any workouts you are doing outside of class in these journals as well!

So there was no "challenge in between" between Monday and Thursday this week, simply because I forgot to post it. I will definitely have challenges in between from this point forward, so remember to check the blog.

Lastly, February 7th there will be no class. I will remind you a few more times, but i wanted to go ahead and post just so you know ahead of time. If anyone has any questions, comments, suggestions...anything, just get in touch with me. Love you all!!

Challenge in between for 1/18-1/21

Great class last night!! You guys did amazing! I love the fitness journals already, it's fun seeing you all asking the others "what did you get on this?" and then pushing to match or beat it! While its not about competing with others, that can make it fun so I'm all for it! The main purpose of your fitness journal is the following:

1. Log how many repetitions/how much weight you get at each station during class.

2. Log any workouts you do outside of class

3. Log what you eat (I'm not a nutritionist but could help point out areas of needed improvement if you find yourself stuck)

4. Log any thoughts, advice, questions...etc. 

This is your fitness JOURNAL! I am a firm believer in journals. It allows you to look back at raw, unfiltered thoughts, emotions, and progress. Sometimes it's hard to see changes from day to day, but when you record it and look back at it from a distance, you see the changes! That's why I also encourage taking progress photos! 

So the next challenge in between is to:

1. Drink half your weight in ounces of water each day. For example if you weigh 150...divide that by 2, and you have 75. So drink 75 ounces of water in a day. The average water bottle is 20 ounces, so just drink 4 of those in a days time and you're good. 

2. 30 seconds of mountain climbers, straight into 30 seconds of bicycle crunches, straight into 30 seconds of jumping jacks.  (Do this 4 times through, trying to take little to no rest)

Log what time you do this, note how difficult it was for you, and how long it took you to complete it 4 times through counting your resting time. 

Have a blessed day! Comment with any thoughts or questions!

Tonight's station layout!

Alright so for those who like to prepare ahead...here are the stations we will be doing tonight! There are 14 total! If you want to go ahead and write them down, remember you will be logging your reps from this point forward! Don't forget your log tonight!

You may not necessarily have them in this order, depending on which station you start at, but here they are. (SS means super set)

1. Sprints .ss. Lunges

2. Front/side dumb bell raise .ss. Leg flutters

3. Squat Jumps .ss. Curl press

4. Slow slides

5. Push ups .ss. Football drill

6. Weighted jumps .ss. Sumo squat with kettle bell swing

7. Bicycle crunches .ss. Jumping Jacks

8. Backward lunges .ss. Bunny hops

9. Jump rope .ss. Dead lifts

10. Basement squats .ss. Bench dips

11. Fast slides

12. Mtn Climbers .ss. Sit ups

13. Burpies .ss. Air sit

14. Squat punch .ss. Blast to grass


So if you'd like to go ahead and take a minute to write those down in your fitness journal, it will help things go a lot smoother tonight! Lets have some fun! Bring a friend!! We will have daycare for $3 a kid! The class is always free!

The best is yet to come!

I am so excited for this class and it's future!! God has reassured me that the best is yet to come! It's going to grow like never before, touch lives like never before, and the members are going to get results like never before!! With the added accountability, and your hard work and dedication, there's no doubt we can reach new heights!!! So tonight, I want to know your questions! What topics would you like to see covered on upcoming blogs? Any questions you have wondered about? Maybe myths you have heard regarding fitness? Maybe you have a testimony you want to share! Get in touch with me, I want this blog to be very interactive and informative and most of all FUN! I want to crush the idea that a healthy lifestyle is too demanding and can't be fun! So hit me up!

Ps....don't forget about your fitness journals and your "challenge in between"! See previous blog for details!!

Challenge in between!

It has been a while since I have given the class "homework" for the days in between. As always, I definitely recommend that you also be doing something outside of class as far as exercise. Two days a week of workouts will yield some results for bit, but eventually you will plateau. I recommend getting at least 4-5 days of training in everyweek, making at least 3 of those days weight training days. (The benefits of weight training are something I will have to devote a whole blog to one day, but for now, just trust me, its vital when wanting to really super-charge your results.) **SEE SIDE NOTE BELOW

So I am starting what I call the "Challenge in between". You will always have things you're expected to do on the days "in between" classes. So after Monday's class, I will assign something for you to do on Tuesday and Wednesday until we meet on Thursday. Then after Thursday's class, I will assign something for you to do on Friday, Saturday and Sunday, until we meet again on Monday! It is up to YOU to make sure you get these things done and track them in your new Fitness Journal. I'll check them periodically, and there may be rewards for those who stay on top of things! I will go off the honesty system, and fitness tests to check your progress!

The first "Challenge in between" is to do 100 jumping jacks and 50 squat jumps each day. In your Fitness Journal, log what time you completed the challenge. Try to do these all in one sitting, but if you have to split them up, for example half in the morning, and half at night, just make sure you log them properly! Share this blog with anyone you think it may benefit, and I will see you all on Thursday at 7:00pm!



**Side Note**Anytime Fitness on Wedington offers discounts to anyone who is a part of Faith and Fitness. Just tell them Mike and Mallory Haney sent you. We do not get any kickbacks or anything, we just set up a partnership with them to help you out! Its a great small-scale gym, where you can get work done! Great equipment, its 24 hours, and offers tanning! So if you are like me, and you don't like the idea of being in a huge gym where everyone watches you, this is perfect!

Get Ready!

Welcome to the LFC Faith & Fitness Blog!! Since I will be leading from afar for a bit, I thought it would be fun to have a blog to keep us all connected! This will be updated with blogs on a daily basis! Sometimes it will be short and sweet, other times it will be more informative! Sometimes it will have "homework", and sometimes maybe a video or 2! This is going to be the main source for everything you need that is Faith & Fitness! I know this class and YOU specifically have some amazing potential locked up! My job, with God's direction, is to unleash that potential! Doing it from another state wasn't exactly how I had pictured it, but HIS ways are higher than mine, so I am excited! Make sure you bookmark this page, make it a favorite link, because you will use it often! There will be a lot more accountability since I won't physically be in most classes! I can't wait to see this class just EXPLODE in numbers, results, and blessings! Feel free to share this blog with your friends and family! I love you all and look forward to a journey together!

-Mallory