Fit Tip Fridays: #53

Announcing the LF Membership

December 16, 2022

Fit Tip Friday #53

💪The LF Membership

Welcome to this week's Fit Tip Friday!Here's a simple structure you can follow for getting back into exercise in 2023: 

  • 30-40-minute workouts

  • 3-4 sessions per week

  • Each week

  • Rinse/Repeat

It's really as simple as that. But if you want specific plans you can follow within that structure, that's where the Layman's Fitness Membership will help. By signing up to be an LF Member, you will have access to all the programs on the LF Hub, which will help you apply stewardship, learn skills, and build strength.  Registration opens on December 26th. Visit the Sign-Up Page to learn more.Here's what LF Members will have access to: 

  • The Body-Stewardship Devotional Series (12-part)

    • This is a nearly 40-page document with devotional content, recommended scriptures, podcasts, blog posts, and other resources listed at the end of each devotional. 

    • While I've made small enhancements, this is the same Devotional Series previously called "A Practical Theology of Fitness".

  • The 12-Week Bodyweight Program

    • This edition has updates and improvements from the prior 12-Week Bodyweight Program, including:

      • Modifications so that all workouts can be done at home, at the gym, or outside

      • Embedded Links to Instructional Pages for each movement

      • Refreshed Format

      • Suggestions for Rest Days

      • More Trainer Tips

  • ✨The New 5-Week Bodyweight Program

    • This program focuses on incremental strength improvement in 4 bodyweight movements

    • This program can be done anywhere: at home, at the gym, outside, etc...

    • This can be scaled to a 10-week program. 

Members will have access to all future LF programs as well. The cost for the LF Membership is only $6.99/month, with a one-time sign-up fee of $79.99.You can cancel at any time. And if you decide to renew your membership, you won't have to pay the sign-up fee again.➡️If you previously purchased the LF 12-week bodyweight program and are interested in signing up for a membership, there is a special offer for you. Please use your username and password to log into the Layman's Fitness website and visit the Account Page for more details. 

Registration for all opens on 12/26/22.Make 2023 the year you apply stewardship, learn skills, and build strength.

💡The One Exercise Goal for 2023

This one goal that completely reshaped how I thought about setting exercise goals. I've actually already shared a more specific version of this earlier in the newsletter. I hope it serves you well in 2023. 👊Exercise 3-4 times a week. Each Week. Rinse/Repeat. Most exercise goals have a more specific outcome. Lose 10 pounds in 3 months. Put on 10 pounds of muscle in 6 months. Add 30 pounds to your max. These goals aren't wrong, but they are focused on the outcome, not the process. After my oldest daughter was born, I was looking for another exercise plan. I had not exercised regularly the months after she was born, and I lost muscle mass. I wanted to recover muscular strength and put on some weight. 6 months later, I put on nearly 30 pounds of muscle. But the key to that accomplishment was not the measurement of pounds. It was the measurement of sessions completed. I found a plan. I exercised 3-4 times a week. I did it each week, and I rinsed/repeated that for months. The beauty of thinking this way is that you build habits. You learn how to focus on completing the session, and that becomes your accomplishment. Diligence becomes the goal (Proverbs 21:5).This can be pointed in any direction. You can lose pounds with this strategy, gain muscle mass, or build strength. Give it a try in 2023. See what happens!

📃Resources

Here are some of my favorite resources from the last few weeks. 

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I've tried several brands of kettlebells. But the powder coated kettlebells from Kettlebell Kings have been my favorite. They are higher on the price range, but as I've learned, you get what you pay for. There are several other budget friendly brands (Lifeline, etc...), but if you're ready to start going heavy (32kg+), I'd recommend investing in Kettlebell Kings. 

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This one is for the programming junkies. This video does a great job explaining the differences between Linear Progression, Wave Loading, and Step Loading. Step Loading is one of my favorite strategies for building strength over a long period of time. If you're looking to make your own programs, it's a concept to learn.  

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The Liver King saga has caught major headlines recently. In the Hard Men podcast, Eric Conn interviews Matt Reynolds to discuss the Liver King story, as well as review other popular fitness influencers.