Christmas Workouts You'll Want to Do!

 Proverbs 31:25: “She is clothed with strength and dignity, and she laughs without fear of the future.” 

DECEMBER MOVEMENT FRAMEWORK:

1. Choose Your “Non-Negotiable Minimum” Your minimum is the smallest version of a workout you will always do.

• 10-minute walk-8-minute strength circuit-12 minutes of Pilates-10 minutes of stretching.

2. Choose Your “Preferred” Workouts- These are more structured workouts you do as time allows.

- 20–30 minutes strength-Fitness class-Long walk -Yoga session- These are bonuses — not expectations.

3. Use the “Two-Day Rule” 

4. Keep it SIMPLE

5. Connect Movement to Your Mood, Not Your Weight!

 ** Here is YOUR 3-TIER DECEMBER MOVEMENT PLAN:

Tier 1 — YOUR MINIMUM - Something you can always do:

• 10-minute walk
• 8-minute strength circuit
• 10-minute bodyweight routine

Tier 2 — YOUR PREFERRED- When you have more time:

• 20–30 minute strength
• A class you enjoy
• Longer walks
• Pilates or yoga

Tier 3 — YOUR BONUS- Only if you want to:

• A long hike
• A full workout video
• A 30-45-minute session

- - 12-Minute “Christmas Strength Flow” Do each move for 45 seconds, rest 15 seconds:

1. Squats
2. Push-ups (wall, counter, or floor)
3. Glute bridges
4. Marching high knees
5. Reverse lunges
6. Plank (knees or toes)

Repeat 2 rounds = 12 minutes. 

Gingerbread Protein Smoothie:

• 1 scoop vanilla protein
• 1 cup almond milk
• ½ frozen banana
• 1 tsp cinnamon
• ½ tsp ginger
• ½ tsp nutmeg
   Blend + enjoy a festive, nourishing treat.

Lord, thank You for the gift of movement, help us to love our bodies this Christmas, what a beautiful gift we can offer ourselves. Father, please help the woman listening see her worth in being your daughter, help her seek to honor You in all she does and how she moves today. Remind her that her strength comes from Your Holy Spirit inside her. Give her the strength to use the fruit of discipline that you have instilled in her. Give her comfort in discomfort Lord, we know movement isn’t easy for many of us. Help her to find movement that empowers her Jesus! We thank You for the fruit of discipline and joy! Let movement be a place of worship, not pressure. Help us move to honor You, In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

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