TPR August WELLNESS CHALLENGE

Welcome to the TPR July Wellness Challenge. As a ministry that is holistic in nature we can’t be olympians in the spirit but sloths in the natural & be effective for the kingdom on earth. The “Get Your Weight Up” CHALLENGE is designed to push you just enough past your comfort zone to create lasting change in your life. We are not literally trying to gain weight, although that in & of itself is not necessarily bad, but we want to be heavy weights in the spirit & that requires discipline in the natural. The challenge has a daily nutrition, fitness & spiritual challenge to be completed. Let’s Begin!

Nutrition

• No Juice/Soda or Coffee. Only juice permitted is buying the fruit and juicing yourself. Many of us are addicts to sugar & caffeine. Now is a great time to break that habit. 
• No meat (wild caught fish with scales permitted. No shellfish)
• Drink a minimum of half your body weight in ounces of Spring water daily. Ex: if you weigh 200lbs drink 100oz every day
• Eat dark leafy greens/ green vegetables w/ at least 1 meal/ day. Raw (like a salad or tossed in a smoothie) is best, but cooked (steamed, grilled, air fried etc) will do. 

Fitness

• Walk/Run/Jog 1-3 miles DAILY
• PUSH-UPS: 3 reps on day 1 add one rep each day. You will end the month being able to do 31 pushups on day 31
• PLANKS: 15 sec hold on day 1 add 5 seconds each day. You will be able to hold 160 seconds at the end of the month on day 31
• WALL SITS: 30 second hold on day 1 add 5 seconds each day. You will be able to do a second hold on day 31 
• BURPEES: 3 reps on day 1 add one rep each day. You will end the month being able to do 31 burpees on day 31

Spiritual

Listen to on AUDIO & write with pen or paper in a fresh journal one chapter a day from: 

• Philippians 
• Colossians 
• Titus 
• Hebrews
• James 
• Jude

BONUS ( do not add this if it will be a burden/overwhelming)

Set alarms for the top of each prayer watch ( 12, 3, 6, 9, 12, 3, 6, 9) & pray in your heavenly language for 5 mins. Don’t have that spiritual gift yet? No problem! Give thanks and praise for the 5 mins instead.