Day 16

Bible verse: Psalm 34:17 – When the righteous cry out, the Lord listens; he delivers them from all their troubles.

How do you build exercise into your daily routine? You have a plan and you make it convenient. Let’s first talk about having a plan. My recommendation is to keep your workout plan extremely simple and easy to start with. Once you have a routine and you build strength, you will begin looking at ways to switch things up to fight boredom with your workouts. For example, this guide has a simple plan focusing on cardio and at-home workouts. Once you have mastered these workouts and feel like you need more to build strength, you may want to start working out at a gym or following the Body for Life program, which includes weight training as well as cardio in a simple format to follow. Or, you may want to start watching AthleanX videos on YouTube to bring additional strength exercises into your routine. The other point for today is to make exercising convenient. I find that if it is not convenient, I won’t do it. For example, if I worked out at a gym that was a 15-minute drive away, I would never go. Try to incorporate exercise into your daily commute. For example, biking to work is a similar commute time, as taking public transit. When I am in the office I workout or go for a run at lunch. When I am working from home, I use an exercise app for body weight focused exercises (there are tons of free exercise plans on YouTube). I also installed a chin-up bar close by to where I work at home. To make exercise a reality in your life have a plan to follow and make it convenient.

Daily Guide:

Morning

• 5:30AM – Wake-up, thank God for this day prior to your feet hitting the ground
• Max out on push-ups / mountain climbers before leaving your bedroom (10 mins)
• Read your Bible or listen with audio app

Lunch Break

• Read this article to get motivated! https://www.mensjournal.com/health-fitness/9-things-you-see-and-hear-in-every-fitness-success-story/ 
• Walk/run min of 3KM

Evening

• Tell your wife that you love her and give her a big kiss on the lips
• Pray with kids before bed
• 10PM – Lights out