40 Days Transformation Challenge of Mind Body Spirit
Welcome to 40 Days Transformation Challenge
Jesus wants you to take good care of your Mind, Body, and Spirit because He loves you. This 40-Day Transformation Journey is a fitness program with a purpose in allowing Jesus to create in you a stronger mind, a healthier body, and loving spirit.
You get a scripture a day to ponder and chew on all day as our daily bread. This habit feeds your mind God’s Word which is one of our weapon to face any challenges with God’s help. Having a relationship with Jesus gives us freedom to choose His way of life and being disciplined in all areas of your life so you are resilient in all circumstances.
It encourages you to live a healthier lifestyle in choosing good nutrition, challenging fitness exercises, have deeper relationship with Jesus and people.
These videos are classes I teach at our local gym. Full body workout exercises with weights and Abs workout, Abs and Core Strength Training, Pilates, Yoga, and power circuit,HIIT
DISCLAIMER
What is your physical activity?
Mark your current physical activity.
Mark your future goal and work towards it.
Level 1
Lightly Active ____________
Sedentary , 0-2 occasional workout
Level 2
Active ____________
Workout 2-3x, Sports, Pilates, Stretch
Level 3
Moderately Active _______
Workout 3-7x ,Manual Labor, Strength Training
Level 4
Very Active ______________
Workout Daily 7x, Hard Labor Construction
What are your goals?
Write down your goals.
Create your action steps & to do list.
Create your ideal daily schedule.
Keep a journal of your progress.
Meal Prep and choose more nutritious food.
Do this workbook to create a stronger mind, a healthier body, & a more loving spirit.
Method to activate muscle groups for strengthening.
A - Activate your muscles by tightening, squeezing, isolating, and flexing.
C - Connect your mind and muscle group so you are fully engaged with intensity.
Create a habit of correct posture
Correct formation.
Connect your breathing
through your nose as air enters your belly.
Inhale on relaxation and
Exhale during exertion.
For example:
breathe out as you lift the weight,
breathe in as you lower the weight.
C - Concentrate by focusing
on the muscle group.
Do it in slow motion.
Control your movements.
Visualize your end result. You can do it.
Pick a Difficulty Level 1-5
Beginners - Level 1
Start with walking 2-3 times a week for 20-30 minutes to get your heart rate up and increase incrementally by adding 5 more minutes every 2-4 weeks until you are conditioned to it.
When you get comfortable with the longer walk then you can incorporate an exercise regimen.
There are other cardiovascular exercises you can do besides walking such as biking outdoors, indoor cycling class, dancing, and swimming, and many more.
Add this as your walking goal .
Walk or train for a 5k or 10k
Intermediate - Level 2
Start with walking for 20 - 30 minutes
Add 1-3 Fitness Exercises Level 2 by doing 20-30 reps for each exercise with no weights or light weights 2 pounds to 5 pounds.
Add more weights upto 10-15 pounds once you conditioned your body to being comfortable in this level.
Tools:
OneStrongFoundation.com
Follow me on social media
Share your progress and feedback.
Instagram:
Stronger Mind @Jesus_Discipleship
Loving Spirit @theOneStrongFoundation
Facebook:
Healthier Body @OneStrongFoundation-osf
Loving Spirit @Os-f OneStrongFoundation
40 Days Transformation of Stronger Mind , Healthier Body, and Loving Spirit
The key is doing it and being consistent . Make time for your top priorities and what is most important to you that adds the most value in your life.
Inviting Christ in everything you do and applying His teachings in your life as He transforms you to be healthier physically, disciplined intellectually, growing spiritually, and stronger emotionally.
Day 1
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional - Holy Bible - God’s Word
Connect, praise, and pray throughout the day
Healthier Body
Full Body Strength Workout 52 Minutes Video
Challenge - 40 squats
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Tell a friend you appreciate them
Day 2
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional- Study God’s Word with a
Healthier Body
Challenge - 40 abs crunches
Eat nutritious food to give you more energy
Challenge - Eat more vegetables
Loving Spirit
Call a family member, have a chat and reconnect
Day 3
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Challenge - 40 jumping jacks
Eat nutritious food to give you more energy
Challenge - Have a green smoothie for lunch
Loving Spirit
Give a compliment to a stranger
Day 4
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Challenge - 40 push ups
Eat nutritious food to give you more energy
Challenge - Eat more fruits
Loving Spirit
Do something for a love one - wash dishes, wash their car, clean their room
Day 5
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Challenge - 40 seconds of leg stretch touch your toes
Eat nutritious food to give you more energy
Challenge - Eat full balance meal
Loving Spirit
Give a friend a hug
Day 6
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Full Body Workout 39 Minutes Video
Challenge - 40 standing twisty abs
Eat nutritious food to give you more energy
Challenge - No sugar
Loving Spirit
Share your testimony to a friend
Day 7
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Challenge - 40 front lunges
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Encourage a friend with inspiring words
Day 8
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Full Body Full Body Workout 50 Minutes Video
Challenge - 40 minutes of walking
Eat nutritious food to give you more energy
Challenge - Fasting and praying - don’t eat lunch and pray instead
Loving Spirit
Give a stranger some food
Day 9
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Full Body Full Body Workout 55 Minutes Video
Challenge - 1 minute plank
Eat nutritious food to give you more energy
Challenge - Eat some kale, spinach salad
Loving Spirit
Be kind and compliment a coworker that’s not so nice
Day 10
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional -
Healthier Body
Challenge - 40 seconds plank jack knives
Eat nutritious food to give you more energy
Challenge - Take some supplements , multivitamin, vitamin C
Loving Spirit
Take a leap of faith and take some action on that one thing that you have always wanted to do
Day 11
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Challenge - 40 squats
Eat nutritious food to give you more energy
Challenge - Eat a protein bar
Loving Spirit
Organize your closet and give some clothes away
Day 12
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional - 25 Days Study God’s Word a Holy Bible Plan - Everyday
Healthier Body
Challenge - 40 lunges
Eat nutritious food to give you more energy
Challenge - Eat some frozen fruits
Loving Spirit
Organize your shoes and give some away
Create a work-life balanced life
Day 13
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional - Holy Bible - God’s Word
Connect and pray throughout the day
Healthier Body
Challenge - 40 lunges
Eat nutritious food to give you more energy
Challenge - Eat some frozen fruits
Loving Spirit
Organize your kitchen and give away some can goods to a shelter.
Day 14
Stronger Mind
Daily Bread - Feed your mind God’s Word
Connect and pray throughout the day
Healthier Body
Challenge - 40 side lunges
Eat nutritious food to give you more energy
Challenge - Create your own healthy snack, like celery stick with cheese
Loving Spirit
Help someone be successful
Day 15
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional - Holy Bible - God’s Word
Healthier Body
Challenge - 40 table top leg lifts
Eat nutritious food to give you more energy in
Challenge - Eat your yogurt daily for probiotics
Loving Spirit
Go to an event with someone like a Christian concert or Christian event
Day 16
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Challenge - 1 minute wall squat - stand next to wall do squat hold for 1 min
Eat nutritious food to give you more energy
Challenge - No butter, oil, fat, cheese, preservatives. Eat whole fruits, food.
Loving Spirit
Make a list of all the people you are grateful for and thank God for them.
Pray for them.
Day 17
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Challenge - 40 jump squats
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Say something kind to a neighbor
Day 18
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Strength Training 60 minutes
Challenge - 1 minute run in place rest repeat 5 times
Eat nutritious food to give you more energy
Challenge - Incorporate creatine in your daily diet
Loving Spirit
Visit a new Christian church like a pentecostal church
Day 19
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional - Study God’s Word
Healthier Body
Full Body Strength Training 34 minutes
Challenge - 40 full sit ups
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Join a bible study group at church
Day 20
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Pilates Training 53 minutes
Challenge - 40 calf raises
Eat nutritious food to give you more energy
Challenge - no dairy
Loving Spirit
Forgive those who hurt you.
Day 21
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Mat Pilates 40 minutes
Challenge - 40 burpees
Eat nutritious food to give you more energy
Challenge - Veggie smoothies & Fruit smoothies Breakfast, lunch, Dinner
Loving Spirit
Volunteer at senior living center.
Help open doors for elderly.
Day 22
Stronger Mind
Daily Bread - Feed your mind God’s Word
Connect and pray throughout the day
Healthier Body
Full Body Power Strength Training 57 minutes
Challenge - 40 mountain climbers
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Give your best friends hugs
Day 23
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Pilates 53 minutes
Challenge - 40 full extension flies
Eat nutritious food to give you more energy
Challenge - No snacks just breakfast, lunch, dinner
Loving Spirit
Volunteer at a children's hospital or children center
Day 24
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Circuit Training 54 minutes
Challenge - 40 angel circle with high knees
Eat nutritious food to give you more energy
Challenge - No snacks just breakfast, lunch, dinner
Loving Spirit
Volunteer at a non profit organization like feed America , Daily Hope
Day 25
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Circuit Training 55 minutes
Challenge - 40 Arnold press
Eat nutritious food to give you more energy
Challenge - No caffein
Loving Spirit
Listen to Christian song and worship
Day 26
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Pilates 55 minutes
Challenge - 40 hack squats
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Share your favorite song, sermon, podcast to a friend and discuss it.
Day 27
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Strength Training 50 minutes
Challenge - 40 russian twist obliques abs exercise
Eat nutritious food to give you more energy
Challenge - Drink 1 gallon of water
Loving Spirit
Volunteer at a food bank or a shelter or children's hospital
Day 28
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Pilates 55 minutes
Challenge - 40 breathing exercises and relax
Eat nutritious food to give you more energy
Challenge - Eat some vitamin C like oranges, grapefruit, kiwi
Loving Spirit
Do something for a coworker that is kind
Day 29
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Strength Training 54 minutes
Challenge - 40 criss cross jacks
Eat nutritious food to give you more energy
Challenge - Incorporate collagen in your daily diet
Loving Spirit
Invite a friend for a nature walk and talk
Day 30
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Challenge - 40 front kicks
Eat nutritious food to give you more energy
Challenge - Eat salad for lunch and dinner
Loving Spirit
Give your teacher an apple or boss a fruit
Day 31
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Strength Training 53 Minutes Video
Challenge - 30 deadlifts
Eat nutritious food to give you more energy
Challenge - No carbs day
Loving Spirit
Start a new active hobby like go fishing or gardening
Day 32
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Strength Workout 48 Minutes Video
Challenge - 40 bicep curls
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Open the door for someone
Day 33
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Circuit 37 minutes
Challenge - 20 minutes of walking 5 minutes of running
Eat nutritious food to give you more energy
Challenge - Eat a vegetable that you haven't tried before
Loving Spirit
Be a listening ear to someone.
Day 34
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Power Circuit 51 minutes
Challenge - 40 back lunges
Eat nutritious food to give you more energy
Challenge - Pray and Fast. Skip dinner and drink lots of water.
Loving Spirit
Give a bottled water to homeless.
Day 35
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional- Closer to God each day by Joyce Meyer Day 1
Healthier Body
Full Body Power Circuit 52 minutes
Challenge - 40 flutter kicks
Eat nutritious food to give you more energy
Challenge - Eat more protein
Loving Spirit
Make a meal for a friend or a lunch bag.
Day 36
Stronger Mind
Daily Bread - Feed your mind God’s Word
Connect and pray throughout the day
Healthier Body
Full Body Power Circuit 44 minutes
Challenge - 40 leg curls
Eat nutritious food to give you more energy
Challenge - Make a banana, strawberry, kiwi fruit smoothie
Loving Spirit
Call your parents (or loved ones) and tell them how much you love them.
Day 37
Stronger Mind
Daily Bread - Feed your mind God’s Word
Healthier Body
Full Body Mat Pilates 55 Minutes
Challenge - 40 sumo squats
Eat nutritious food to give you more energy
Challenge - Eat more dark green leafy vegetables like kale, spinach, collard greens, green beans, bitter melon.
Loving Spirit
Memorize a scripture and share it with a friend
Day 38
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional- Closer to God each day by Joyce Meyer Day 3
Healthier Body
Full Body Pilates - 59 Minutes Video
Challenge - 20 pulse lunge on each leg
Eat nutritious food to give you more energy
Challenge - Eat more fiber like apples, prunes, plums, grapes, cherries
Loving Spirit
Call grandparents and tell them how much you love them
Day 39
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional- Closer to God each day by Joyce Meyer Day 4
Healthier Body
Challenge - 40 seconds side plank each side
Eat nutritious food to give you more energy
Challenge - No processed food
Loving Spirit
List 10 things or more all the things you're grateful for
Day 40
Stronger Mind
Daily Bread - Feed your mind God’s Word
Daily Devotional- Closer to God each day by Joyce Meyer Day 5
Healthier Body
Full Body Strength plus Abs - 50 Minutes Video
Challenge - 40 squats
Eat nutritious food to give you more energy
Challenge - create a frozen protein shake with your favorite chocolate or nuts
Loving Spirit
Tell a friend you completed the transformation and celebrate together.
Congratulations You did it !!!
This is a great kickstart of your life long journey with God in helping you create a stronger mind, healthier body , and a loving spirit.
For more detail in depth 185 pages work book in helping you create actions steps in discovering your purpose, prioritizing your goals so you have balance, and using your God given gifts to live the abundant life that God intended you to have. Other tools, online fitness videos, and more themed work books are available in creating healthier lifestyle.
Choose God’s ways everyday .
When you take good care of your mind, body, and spirit then you are able to take care of others and be a blessing to them.
Jesus is our ONE strong foundation.
Jesus is the way , the truth , and the LIFE
God Bless you on your journey with Him.