Fitness Friday + Rebuilding Strength

After playing football most of my life, stepping away left me overweight and with a dad bod. I could have seen it as failure. But I chose to see it as an opportunity to reclaim control of my body, faith, and family life. Each workout is not just physical — it’s a declaration: I want to be strong for my kids, present for my wife, and faithful to my commitments.

Science & Stats: Research indicates that regular bodyweight exercises improve metabolic health, cardiovascular endurance, and mental clarity (Harvard Health, 2023). Even 20–30 minutes, 3–5 days per week, produces measurable benefits.

💪 Workout: “Build Your Base”
3 rounds:

• 15 bodyweight squats — “I am grounded and growing.”

• 10 wall push-ups — “I can rebuild my strength step by step.”

• 20 marching in place — “I keep moving forward.”

• 20 mountain climbers — “I activate my energy and momentum.”

• 30-second plank — “I am steady, capable, and determined.”

Finish with 3 deep breaths. Affirm: “I am reclaiming my body, mind, and purpose for my family and faith.”

✅ Action Step:

• Commit to at least 10 minutes of intentional movement this weekend.

💻 Coaching & wellness support: www.chancesandchoices.carrd.co
📱 Text: 512-994-0124 | ✉ Email: [email protected]

Coach Ki