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Lenten Challenge

GospelFit Lenten Challenge

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Lenten Challenge

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  1. GospelFit Lenten Challenge • The season of Lent is a time of preparation for the celebration of resurrection of the Lord. It is a 40- day period like others in the bible, including Jesus’ time in the wilderness. (The Sundays in Lent are not counted. Each Sunday is a celebration of the resurrection of Jesus Christ.) Why a challenge during Lent? • During Lent Christians participate in prayer, fasting, self-reflection, and self-sacrifice for spiritual growth. This makes the Lenten season a time for personal challenge. To unite with a larger community in this Lenten Challenge should encourage each participant to even greater results. • While Lent is about giving up something, it is also about putting something positive its place. The goal is spiritual growth. We can come through this period with vessels better able to carry out the purpose that God has for our lives and with minds and spirits more connected to God’s purpose. • Start date: Lenten Season ~ Ash Wednesday, February 13, 2013 • End Date: Holy Saturday, March 30, 2013. March 31 is Easter Sunday. • Scripture – Daily scripture is provided guidance and meditation • DIET – You can choose your diet from the options below. However, you should make every effort to stick with your commitment. • Exercise – Suggested exercises are provided to keep you on track. This can be done by those not exercising or added to workouts of those already with a fitness regular plan. • Add Prayer and meditation every day. Ideally, 6 AM, 12 Noon, 6 PM, 12 AM • To keep yourself on track, use the tracking sheet with scripture and exercise. Also, write out your goals for the Lenten Season and the year. A goal sheet has been provided. Lenten Challenge www.gospelfitchallenge.com

  2. Diet Options Daniel Fast • Background – Daniel was on a fast because he wanted to honor God. He was under the rule of King Nebucanezeer and was only offered food from this earthly Kings table. Daniel knew that he could not ensure the food was prepared in a way that he thought was holy. Therefore, they elected eat only the food that would honor their commitment to God. This meant that they would they would only eat vegetables and drink water. (Read Daniel 1 – focal verses 8 – 16) • Monday – Saturday • No meat/animal products, sweets, caffeine or carbonated beverages, or bread • No dairy products • No deep fried foods • Drink water only • Prayer 6AM, 12PM, 6PM and 12AM • Sunday will be a rest day to focus on family time and worship • To ensure that you are meeting your protein needs, increase the amount of pulses, beans and legumes in your diet. • Also increase the amount of vegetables, keep it colourful! Water Fast • Drink water only from sun up until sun down (6am-6pm) • @6pm have a small meal Refined Sugar Fast • The obvious food items are sweets, biscuits, crisps, sweetened drinks and adding sugar to food yourself. Most packaged and processed food also contains sugar so you will have to keep an eye on the food label and look out for sugar, dextrose, glucose, corn syrup, • Tips before starting fasts, clear your fridges/cupboards of foods that you will not be eating to prevent you being tempted. Make a grocery list of food items that you will need before you go shopping and consider introducing meal planning into your schedule possibly at the weekend to ease the burden of trying to figure out what to eat on the day Daily Guidance • Some of the participants are already exercising, some have yet to start so I thought it should be more focused on simple exercises providing different levels to increase the intensity and also increasing the reps for progression. Weights could also be added for extra resistance. The exercises chosen are a squat, a push up and a plank, together with walking. More detail in the chart. • Tips: Before starting plan your week and schedule in the exercise that you will be doing, rope in your family and support network to increase your chances of finding the time.  • How to increase your walking, use the steps instead of lifts, go for a walk during your lunch time, get off your mode of transport a stop early and walk the remainder, leave the car at home. Lenten Challenge www.gospelfitchallenge.com

  3. Lenten Challenge Guidance for every fitness level. Beginner Squat - Try to sit down on a chair but before you can make contact return to standing. Push up - Do a box push up, on all fours. Intermediate Squat - Go down into squats on 2 counts and return to standing on 2 counts. There's the option to add weights. Push up - Do a modified push up on your knees. Advanced Squat - Jump Squats.  Push up - Do a full push up and there's the option to add a clap. Plank - On your toes with one foot up 5 secs and then switch to the other foot for 5 secs. Place a checkmark for each item completed. Count up final total for your score. Please consult with your physician before beginning this or any diet & exercise program. www.gospelfitchallenge.com

  4. GospelFit Lenten Challenge Set Smart Goals – Specific Measurable Action Time-bound Spiritual • ______________________________________________ • ______________________________________________ • ______________________________________________ Health • ______________________________________________ • ______________________________________________ • ______________________________________________ Relationship • ______________________________________________ • ______________________________________________ • ______________________________________________ Business/Career • ______________________________________________ • ______________________________________________ • ______________________________________________ Financial • ______________________________________________ • ______________________________________________ • ______________________________________________ Family Time/Free Time • ______________________________________________ • ______________________________________________ • ______________________________________________ Personal Development Community • ______________________________________________ • ______________________________________________ • ______________________________________________ Lenten Challenge www.gospelfitchallenge.com

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