Spiritually Strong: The Ultimate 6-Week Guide to Building Your Body and Soul

by Kristen Feola

Overview

Spiritually Strong is a six-week program designed to help you get in better shape spiritually and physically. As Timothy says, “For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come” (4:8). This book teaches you how to train yourself in godliness through the implementation of six disciplines—Bible study, prayer, fasting, healthy living, financial stewardship, and serving others.

By exercising your spiritual core on a daily basis, you will learn to:

• Study the Bible and understand what God is saying to you.
• Pray with power.
• Incorporate periodic fasting into your life.
• Honor God with your body through nutritious eating and exercise.
• Practice good stewardship of the resources God has given you.
• Serve others in humility as an outward demonstration of God’s love.

As you learn to submit to God in each of these areas of your life, you’ll discover the joy that accompanies self-discipline. Your daily steps of obedience will translate into giant strides in your walk with the Lord.

Product Details

ISBN-13:	9780310339106
Publisher:	Zondervan
Publication date:	01/06/2015
Sold by:	HarperCollins Publishing
Format:	eBook
Pages:	208
Sales rank:	325,109
File size:	1 MB
Age Range:	18 Years

About the Author

Kristen Feola is the author of the best-selling book, The Ultimate Guide to the Daniel Fast, an encouraging and engaging resource for individuals, small groups, and churches participating in the Daniel Fast. Her blog, http://www.ultimatedanielfast.com, inspires thousands of people around the world. Kristen is a frequent contributor to Pentecostal Evangel magazine, and her writing has appeared in a variety of Christian and health-related publications. She has worked as a personal trainer, fitness instructor, and nutritional consultant. Kristen lives in Springfield, Missouri, with her husband and two daughters.

Read an Excerpt

Spiritually Strong

The Ultimate Six-Week Guide to Training your Body and Soul

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By Kristen Feola

ZONDERVAN

Copyright © 2014 Kristen Feola
All rights reserved.
ISBN: 978-0-310-33909-0

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CHAPTER 1

Don't Ignore Your Core!

Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come. –1 Timothy 4:8 NLT

When I worked as a personal trainer, I had a client named Lynne. Despite her many attempts to get in shape, Lynne had been unable to achieve long- term success. She had tried various programs and diet plans on her own but couldn't make progress in controlling her weight. Lynne hired me because she was desperate for change. She recognized that without accountability in this area of her life, she would never reach her goals.

I still remember the day we met. The scowl on her face said it all: the gym was the last place in the world she wanted to be.

During our first workout, Lynne informed me, "I hate to exercise." I thought, This should be interesting. However, I knew she had potential. As the owner of a thriving human resources firm, Lynne had already demonstrated self-discipline in building her company. She just needed to learn how to apply that determination to her health.

I began meeting with Lynne three times per week, instructing her in various cardiovascular and weight training exercises. Mostly, though, we focused on strengthening her core, the group of muscles in the center of the body that work together to produce movement.

The transformation that occurred in Lynne in the first few months was incredible. As she performed the exercises I prescribed, her energy level soared and her body size got smaller. Her attitude toward the gym also changed. She no longer despised her workouts. Instead she looked forward to them! Once Lynne experienced the benefits of a well-balanced core, she was all in. There was no way she was going to quit.

Nearly fifteen years later Lynne is still going strong. Even though she admits to seasons of inactivity, she hasn't given up. In July 2012, she completed two half marathons, and she plans to finish her first marathon in 2014 at age fifty-four. What began as a dreaded duty for Lynne has become a lifelong habit, one that has reaped huge rewards in every area of her life.

At this point, you may be thinking, Well, that's a nice story. I'm happy for Lynne, but what does that have to do with my relationship with God?

Everything.

You see, just as you have a physical core, you also possess a spiritual core. The Bible tells us about it in Mark 12:30: "You must love the Lord your God with all your heart, all your soul, all your mind, and all your strength" (NLT).

Your spiritual core consists of four "muscles" — your heart, soul, mind, and strength. When you're healthy in all of these areas, you're free to move as God leads. However, if you allow your spiritual muscles to atrophy, you prevent yourself from attaining your full potential in Christ. Instead of having joy and peace, you become weighed down by depression and anxiety. You're vulnerable to attacks from the Enemy and powerless to resist temptation.

What is the condition of your spiritual core? Could your muscles use some fine-tuning, or do they need an overhaul?

No matter what your fitness level is, the program provided in this book can help you achieve greater health. Think of me as your personal trainer. I'll show you what it takes to get in better spiritual shape. I promise to push you to do more than you would do on your own. You and I will work together to reach your goals, so you can be spiritually strong. In this training program, you will learn to

• study the Bible and understand what God is saying to you,

• pray with power,

• incorporate periodic fasting into your life,

• honor God with your body through nutritious eating and exercise,

• practice good stewardship of the resources God has given you,

• serve others in humility as a demonstration of God's love,

• experience the joy that accompanies self-discipline.

God's Promise to You

In case you feel overwhelmed, let me remind you of something: you aren't doing this program on your own, because "the Lord is with you when you are with him" (2 Chron. 15:2). Not only is God right by your side; he has already provided for your success! His divine power has given you every- thing you need for life and godliness (2 Peter 1:3), including the self-control and motivation to complete this core conditioning program.

How This Book Will Help You

Spiritually Strong provides the information, instruction, encouragement, and accountability you need to strengthen your spiritual core muscles. The book is divided into three main parts:

PART 1: "The Core"

PART 2: "The Exercises"

PART 3: "The Program"

Part 1 presents the muscles of the physical and spiritual core, with an introduction to the exercises that strengthen them and a discussion about the importance of self-discipline in training.

Part 2 explains the six essential exercises for training the core: Bible study, prayer, fasting, healthy living, financial stewardship, and serving others.

Part 3 helps you name goals for your core conditioning program, establish a training schedule, and set the stage for your success. In this section, you'll implement the spiritual and physical exercises during a six-week Bible study.

I'm thankful the Lord led you to this book. I believe he's going to use it to bless your life in many ways. May God fill you with his power as you train yourself in godliness!

CHAPTER 2

Training Your Core

A few years ago, I struggled with constant throbbing in my lower legs. Assuming it was shin splints, I did everything I could to reduce the inflammation. I applied ice, rested, and took ibuprofen. However, the aching persisted. After dealing with this issue for several months, I finally went to the doctor. He ordered an X-ray and an MRI, thinking I might have stress fractures. Surprisingly, both tests were clear of any abnormalities. Although I was thankful nothing was seriously damaged, I was frustrated.

My husband, who works as a physical therapist, was equally discouraged. His job is to repair broken people, and it bothered him that he couldn't help me. However, one day God gave my husband insight into my situation. Justin told me, "We've been treating the wrong part of your body. I think the pain in your legs is actually coming from your lower back."

Turns out, he was right. What I felt is known as referred pain, which is pain perceived at a location other than the site of the pathology. Instead of feeling pain where the problem is, I felt it in a different part of my body.

In my case, I had a severe imbalance in my abdominal muscles. Even though my rectus abdominis (the "six-pack" muscle) was strong, my transverse abdominis (the deepest abdominal muscle) was extremely weak. (See page 16 for illustration.) To build strength in that area, I needed to focus on developing my core muscles.

When I was instructed on the exercises I should do, I thought, That's it? The movements were subtle, and I doubted they would work. But I did them faithfully, and my perseverance paid off. After a few weeks, the throbbing in my shins became less intense. Within three to four months, my leg pain disappeared. Those basic core exercises, performed day after day, eventually brought healing to my body.

Core Muscles

The "core" refers to the group of muscles which provide stabilization to the body. These muscles work as a team to produce efficient movement for the extremities. A person with a well-developed physical core has good balance and is flexible, while someone with a weak core is more prone to injury. Following are the muscles of your physical core.

1. Abdominal Muscles (Fig. 1)

Transverse abdominis. This muscle is the deepest of the abdominal muscles and acts as a natural weight-lifting belt for the body. It lies underneath the obliques (the muscles of the waist), runs horizontally underneath the belly button, and wraps around the spine to provide protection and stability.

Rectus abdominis. This muscle stretches vertically along the front of the abdomen.

Internal and external obliques. These two groups of muscles make up the intermediate layer of the abdominals and aid in trunk rotation. The external obliques are located on the side and front of the abdomen around your waist. The internal obliques lie under the external obliques but run in the opposite direction.

2. Back Muscles (Fig. 2)

Erector spinae. This collection of three muscles extends along your neck down to your lower back.

Multifidus. This muscle runs between the vertebrae in the spine, pro- viding extension and rotation to each spinal segment.

3. Chest Muscles (Fig. 3)

Pectorals. The pectorals are the large, highly visible muscles located on each side of the chest. The pectoralis major is the thick, fan-shaped muscle which makes up the bulk of the chest muscles in the male and lies under the breast in the female. Underneath the pectoralis major is the pectoralis minor, a thin, triangular muscle.

4. Pelvic Muscles (Fig. 4)

Pelvic floor. The muscles which extend from the pubic bone in the front to the tailbone in the back are known as the pelvic floor. Their primary functions include providing support for the organs in the pelvis and stop- ping the flow of urination.

When it comes to strengthening the core, most people think the answer is performing crunches. However, as we have just learned, the abdominals are only part of the equation. Many people suffer from lower back pain because their abs have been overworked while surrounding muscles have been neglected. Core strength exercises ensure that equal power is distributed throughout the muscles of the core, which helps to reduce muscle imbalances.

For a core training program to be effective, it must take an integrated approach. The focus should not be on working the muscles in isolation, such as doing hundreds of sit-ups or crunches; it should be on moving the body as a unit. The best exercises are ones which recruit many muscles at the same time. Such exercises create stability, which increases the amount of power available for activity and reduces the likelihood of injury.

Everything you do involves your core, whether it's swinging a golf club, lifting a large bag of dog food, or sitting in a chair. Following are five reasons why a core conditioning program is beneficial to your body.

1. It builds balance.

2. It develops proper posture.

3. It enables you to perform tasks with ease.

4. It protects you from pain and injuries.

5. It increases energy.

The importance of having a strong physical core cannot be overemphasized. Later, in the "Healthy Living" chapter, we'll take a closer look at exercises for training your physical core. For now, though, let's turn our attention to the components of your spiritual core and consider why these muscles are even more crucial to the quality of your life.

Your Spiritual Core

Your spiritual core consists of your heart, soul, mind, and strength. By examining the Greek definitions of each of these words in Mark 12:30, we can gain deeper insight into their meanings.

Heart: Kardia(Kar-DEE-ah)

The Greek word kardia refers to the "inner life or inner self; the place of thoughts and feelings." It's often considered to be the center of our emotions and will.

• "The Lord is my strength and my shield; my heart trusts in him, and he helps me. My heart leaps for joy, and with my song I praise him" (Ps. 28:7).

• "For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved" (Rom. 10:10).

Soul: Psuche(Psoo-KHAY)

Soul is defined as "the vital breath; the breath of life." When God made the sun, moon, stars, plants, and animals, he spoke them into existence. How- ever, God formed man from the dust of the ground. He "breathed into his nostrils the breath of life, and the man became a living being" (Gen. 2:7). The soul is what sets human beings apart from the rest of creation and gives us a unique capacity to live in relationship with God.

• "Now devote your heart and soul to seeking the Lord your God" (1 Chron. 22:19).

• "Yes, my soul, find rest in God; my hope comes from him"(Ps. 62:5).

Mind: Dianoia(Dee-AN-oy-ah)

The mind includes understanding, intellect, and insight. It contains the capacity for critical thinking and reasoning, which is unique to human beings.

• "You will keep in perfect peace those whose minds are steadfast, because they trust in you" (Isa. 26:3).

• "Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires" (Rom. 8:5).

Strength: Ischus(Is-KHOOS)

Your strength refers to your ability, power, and might. Two types of strength are needed in a believer's life — spiritual and physical. Unfortunately, many Christians emphasize the spiritual but fail to recognize the significance of the physical. For example, you can't serve the Lord with all your strength if you disregard his command to take care of your body. To maximize your spiritual strength, you need to build your physical health and rely on the Lord's power to help you.

• "Be strong in the Lord and in his mighty power" (Eph.6:10).

• "Do you have the gift of speaking? Then speak as though God himself were speaking through you. Do you have the gift of helping others? Do it with all the strength and energy that God supplies. Then everything you do will bring glory to God through Jesus Christ" (1 Peter 4:11 NLT).

Your heart, soul, mind, and strength work together to produce spiritual growth, much like your physical muscles depend on each other to perform body movement. Next, let's look at specific exercises which target your spiritual core. All of these exercises will be discussed in greater detail in part 2 of this book.

Spiritual Core Exercises

You build strength and stability in your spiritual core by doing targeted exercises. These exercises are not difficult. But they do require your time, energy, and focus. The six spiritual core exercises are:

1. Bible study. There's a big difference between merely reading Scripture and doing an in-depth study of it. Both are beneficial, of course, but the latter will result in far greater knowledge and understanding of God's Word. Studying the Bible requires focus as you consider the context of the passage, examine Hebrew and Greek definitions, and find ways to apply God's Word to your life.

2. Prayer. Prayer is often defined as "talking to God." However, prayer is actually a dialogue. Even though you don't hear the Lord's audible voice, you can learn to "listen" to him as he speaks to you through his Word.

3. Fasting. Although fasting is taught repeatedly in Scripture, many Christians have yet to embrace this powerful spiritual discipline. However, we must not rely on our opinions on this matter but pay close attention to what the Bible says. When Jesus was preaching the Sermon on the Mount, he gave instructions on how to fast. His first three words, "When you fast" (Matt. 6:16, emphasis added), make it obvious that fasting should be practiced by every believer.

4. Healthy living. The Bible says our bodies are temples of the Holy Spirit. If you're a believer in the Lord Jesus Christ, his Spirit lives in you. When it comes to taking care of yourself, the command in 1 Corinthians 6:20 is pretty straightforward: "Honor God with your body" (NLT). Two ways you can obey this verse are through healthy eating and regular exercise. By making wise choices and submitting to the Lord in these areas, you demonstrate respect for the earthly house in which the Spirit of God dwells.

5. Financial stewardship. Everything we have belongs to the Lord. God has entrusted his resources to us, and our responsibility is to practice good stewardship with our money and possessions.

(Continues...)

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Excerpted from Spiritually Strong by Kristen Feola. Copyright © 2014 Kristen Feola. Excerpted by permission of ZONDERVAN.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Part 1 The Core

1 Don't Ignore Your Core! 11

2 Training Your Core 15

3 Discipline Is Not a Dirty Word! 25

Part 2 The Exercises

4 Bible Study 35

5 Prayer 43

6 Fasting 59

7 Healthy Living 73

8 Financial Stewardship 93

9 Serving Others 113

Part 3 The Program

10 Plan for Success 125

Week 1 Commitment 134

Week 2 Power 142

Week 3 Perseverance 151

Week 4 Joy 160

Week 5 Peace 169

Week 6 Victory 178

Acknowledgments 189

Appendix 1 Exercise Plan 191

Appendix 2 Key to Exercises 199

Notes 201