Lee Wood Pastor and Personal Trainer Katrina Sequenzia

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Lee Wood Pastor and Personal Trainer Katrina Sequenzia Lee Wood Pastor and Personal Trainer Katrina Sequenzia Registered Nurse & Certified Health Coach Tina Danielson Certified Personal Trainer Total Transformation | 4th Edition Copyright © 2013 by 1 Body Ministries, Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means without written permission of the author. Scripture quotations are taken from the Holy Bible, New Living Translation, copyright © 1996, 2004, 2007 by Tyndale House Foundation. Used by permission of Tyndale House Publishers, Inc., Carol Stream, Illinois 60188. All rights reserved. Table of Contents Acknowledgements ���������������������������������������������������������������������������������� i DEVOTIONAL – DAY 7 ����������������������������������������������������������������������������19 About the Authors ����������������������������������������������������������������������������������� ii NUTRITIONAL – INTENTIONS GOALS ACTIONS ��������������������19 About 1 Body Ministries ������������������������������������������������������������������������� iii SPIRITUAL HEALTH Intention ������������������������������������������21 Foreword ��������������������������������������������������������������������������������������������������� v BODY HEALTH Intention ���������������������������������������������������21 Introduction ��������������������������������������������������1 NUTRITIONAL – ACTION PLAN ������������������������������������������������������ 22 WEEK 1: Tell Your Story ����������������������������������� 2 DEVOTIONAL – DAY 8 ���������������������������������������������������������������������������23 DEVOTIONAL – DAY 1 ������������������������������������������������������������������������������ 2 PHYSICAL – NO PAIN NO GAIN ����������������������������������������������������23 DEVOTIONAL – DAY 9 ��������������������������������������������������������������������������24 PHYSICAL – MIND-SET �������������������������������������������������������������������������2 NUTRITIONAL – PROMISE TO YOURSELF ��������������������������������� 24 10 Tips to Train SAFE! �������������������������������������������������������4 DEVOTIONAL – DAY 10 ������������������������������������������������������������������������ 25 Exercise Readiness Questionnaire ������������������������������������5 SHARING THE BASICS OF THE GOSPEL �������������������������������������25 Fitness Assessment ������������������������������������������������������������6 PHYSICAL – PROPER FORM ������������������������������������������������������������� 26 Body Mass Index (BMI) �������������������������������������������������������6 DEVOTIONAL – DAY 2 ������������������������������������������������������������������������������7 TINA’S DO’S AND DON’TS! �������������������������������������������������������������� 26 Week 2 Group Meeting – Tell Jesus’ Story ��������������������������������27 NUTRITIONAL – HEALTHY MEASUREMENTS ���������������������������� 7 How to Measure Healthy Weight Loss..............................8 NUTRITIONAL ACTION PLAN �����������������������������������������������������������9 WEEK 3: Follow & Fish ����������������������������������28 DEVOTIONAL – DAY 11 ��������������������������������������������������������������������������28 DEVOTIONAL – DAY 3 ����������������������������������������������������������������������������10 PHYSICAL – DAY OF REST ���������������������������������������������������������������28 PHYSICAL – COMMITMENT ��������������������������������������������������������������10 DEVOTIONAL – DAY 12 ������������������������������������������������������������������������ 30 DEVOTIONAL – DAY 4 ����������������������������������������������������������������������������11 NUTRITIONAL – BIO-INDIVIDUALITY ���������������������������������������� 30 NUTRITIONAL – WONDERS OF WATER �������������������������������������� 11 NUTRITIONAL – ACTION PLAN �������������������������������������������������������31 Dehydration ������������������������������������������������������������������������11 DEVOTIONAL – DAY 13 �������������������������������������������������������������������������32 Benefits of Water ���������������������������������������������������������������11 PHYSICAL – FORGIVENESS ��������������������������������������������������������������32 Timing ���������������������������������������������������������������������������������12 DEVOTIONAL – DAY 14 �������������������������������������������������������������������������34 Tap vs Bottled ��������������������������������������������������������������������12 NUTRITIONAL – BREAKFAST EXPERIMENT ����������������������������� 34 Pure Water ��������������������������������������������������������������������������12 SHOPPING LIST ���������������������������������������������������������������������������������������37 BOTTOM LINE WATER RECOMMENDATIONS ��������������������������13 NUTRITIONAL – ACTION PLAN ������������������������������������������������������ 38 NUTRITIONAL – ACTION PLAN �������������������������������������������������������13 DEVOTIONAL – DAY 15 ������������������������������������������������������������������������ 39 DEVOTIONAL – DAY 5 ���������������������������������������������������������������������������14 PHYSICAL – PROPER FIT ������������������������������������������������������������������� 39 PHYSICAL – SORENESS �����������������������������������������������������������������������14 Week 3 Group Meeting – Follow & Fish ���������������������������������������������� 40 WEEK 1 GROUP MEETING – TELL YOUR STORY ��������������������������15 WEEK 2: Tell Jesus’ Story ������������������������������ 17 WEEK 4: Baptism ������������������������������������������41 DEVOTIONAL – DAY 6 ��������������������������������������������������������������������������� 17 DEVOTIONAL – DAY 16 ��������������������������������������������������������������������������41 PHYSICAL – GOALS ��������������������������������������������������������������������������������������17 PHYSICAL – TO STRETCH OR NOT TO STRETCH �������������������41 WRITE IT DOWN! ������������������������������������������������������������������������������������18 DEVOTIONAL – DAY 17 ��������������������������������������������������������������������������43 NUTRITIONAL – NUTRIENT DENSITY ����������������������������������������� 43 DEVOTIONAL – DAY 30 �������������������������������������������������������������������������81 DEVOTIONAL – DAY 18 ������������������������������������������������������������������������46 THEMES FOR PRAYER WALKING ����������������������������������������������������81 PHYSICAL - BREATHING ������������������������������������������������������������������ 46 PHYSICAL – TARGET PRACTICE ����������������������������������������������������82 DEVOTIONAL – DAY 19 �������������������������������������������������������������������������48 Week 6 Group Meeting – The Bible �����������������������������������������������83 NUTRITIONAL – GLORIOUS GREENS ������������������������������������������48 Nutritional – ACTION PLAN ���������������������������������������������������������������51 WEEK 7: Help the Poor/Share the Good News �84 PHYSICAL – DAY OF RECOVERY ����������������������������������������������������52 DEVOTIONAL – DAY 31 �������������������������������������������������������������������������84 Week 4 Group Meeting - Baptism ���������������������������������������������� 53 PHYSICAL – I EAT THEREFORE I RUN ���������������������������������������84 DEVOTIONAL – DAY 32 ���������������������������������������������������������������������� 86 WEEK 5: Talk with God ���������������������������������54 WESLEY’S SELF-EXAMINATION QUIZ: ���������������������������������������86 DEVOTIONAL – DAY 21 ������������������������������������������������������������������������54 NUTRITIONAL – POWERFUL PROTEIN ��������������������������������������� 87 PHYSICAL – EvALUATION ��������������������������������������������������������������� 54 DEVOTIONAL – DAY 34 ��������������������������������������������������������������������� 89 FITNESS ASSESSMENT (ROUND 2) �����������������������������������������������55 PHYSICAL – CARDIO BONUSES ����������������������������������������������������89 BODY MASS INDEX (BMI) ������������������������������������������������������������������ 56 DEVOTIONAL – DAY 34 �������������������������������������������������������������������������91 DEVOTIONAL – DAY 22 ������������������������������������������������������������������������57 NUTRITIONAL – POWERFUL PROTEIN ����������������������������������������91 NUTRITIONAL – CRAVINGS �������������������������������������������������������������57 ACTION PLAN RECIPE ������������������������������������������������������������������������� 93 NEW ACTION STEPS: CRAVINGS: �������������������������������������������������60 NUTRITIONAL – SHOPPING LIST �������������������������������������������������� 97 DEVOTIONAL – DAY 23 �������������������������������������������������������������������������61 NUTRITIONAL – ACTION PLAN ������������������������������������������������������ 97 PHYSICAL – HYDRATION ������������������������������������������������������������������61 NEW ACTION STEPS: PROTEIN ������������������������������������������������������� 97 DEVOTIONAL – DAY 24 ����������������������������������������������������������������������� 63 DEVOTIONAL – DAY 35 ����������������������������������������������������������������������� 98 NUTRITIONAL – CRAVINGS ������������������������������������������������������������
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