Physically FIT and the Totally Fit Life

Physical Fitness involves general health habits and exercise for strength, energy and the prevention of illness and disease.   It’s far more than regular exercise; it’s a replacement of habits that strengthen the immune system and leads to more energy.   Kicking unhealthy habits such as smoking, overeating, excessive use of alcohol, and sleep deprivation can reduce your probability of encountering debilitating heart disease and many cancers.   Be realistic in your approach.   Blend exercise into your week, expect gradual improvement, keep records and reward achievement.

 1) Cardiovascular Training

Choose a cardio routine that you’ll do consistently:

  • Power Walking for 40 Minutes once or twice a day
  • Coach Nava’s 15 Minute Spark Plug workout
  • Coach Nava’s 30 Minute Second Mile workout
  • Jogging
  • Elliptical
  • Calisthenics
  • Swimming
  • Stationary Bike
  • StairMaster
  • Aerobics Dance
  • Basketball
  • Step Aerobics
  • Workout Video
  • Water Aerobics
  • Rowing Machine
  • Other


Choose a fun (weekend) activity that you would enjoy doing with a family member or friend:

  • Rollerblading
  • Tennis
  • Hiking
  • Bicycling
  • Other


2) Strength Training

Speeding Up Your Metabolism                                                                                                                                                                                                                            

The Strength Training will speed up your metabolism. Lean muscle tissue is a very metabolically active tissue, it requires a lot of energy to maintain. The body gets this energy from burning calories. So the more lean muscle you have, the faster your metabolism becomes and the more calories that you will burn at rest.

Now, for those of us with busy, often hectic lives, eating every three to four hours can be challenging, if not impossible. What are the chances of eating something healthy and nutritious every two to three hours? Unless you have a lot of time to prepare and package meals or hire your own personal chef to cook for you, this can be a daunting task. Well, now there is a solution.

For the best results, Strength Training exercises should be done three times a week for upper body exercises and three days a week for lower body exercises.

As an example:                                                                                                                                                                                                                                                                                  

Upper Body: Monday, Wednesday, Friday

Lower Body: Tuesday, Thursday, Saturday

These exercises will help you:

  • build strength
  • maintain bone density
  • improve balance, coordination, and mobility
  • perform activities of daily life


One of the best ways to keep muscles healthy and strong is through strength training. Done regularly, strength training builds bone and muscle and helps to preserve strength and create energy. Strength training can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways:


  • Obesity:            
    • Increases metabolism, which helps burn more calories and helps with long-term weight control.
  • Osteoporosis:              
    • Builds bone density and reduces risk for falls.
  • Diabetes:                                
    • Improves glycemic control.
  • Arthritis:                                    
    • Reduces pain and stiffness, and increases strength and flexibility.
  • Heart Disease:            
    • Reduces cardiovascular risk by improving lipid profile and overall fitness.
  • Back Pain:                            
    • Strengthens back and abdominal muscles to reduce stress on the spine.


Strength training, when done with regular aerobic exercise, can also have a major effect on a person’s mental and emotional health. Studies have shown that people who exercise regularly sleep better; they also reduce depression and boost self-confidence and self esteem, and improve your sense of well-being.


Dumbbells (hand-held weights)

If you’re able, you should buy two sets of dumbbells from the list below. Which one’s you choose should be dependent upon your current strength.

WOMEN                                                MEN_

2 pounds                                      3 pounds

3 pounds                                       5 pounds

5 pounds                                      8 pounds

8 pounds                                 10 pounds

8 pounds                                 15 pounds


Don Nava is a Kingdom Life Coach. A Kingdom Coach helps individuals integrate the principles of the Kingdom of God into their personal, private and public life. Kingdom Coaching is teaching, mentoring and discipling a person to have a kingdom mindset so that they can live the More Abundant Life that Jesus promised in John 10:10. Don Nava has served as a coach for the past 35 years. He started his coaching career in Silicon Valley, coaching executives at Cisco Systems, Silicon Graphics, ATT, NIKE and many venture capitalists. After years of research, study and observation, Coach Nava determined that there are several underlying mental, emotional, directional and spiritual issues that are keeping people from being physically fit. As a result, he designed and developed the Totally Fit Life System which has been a catalyst of transformation for thousands of men, women and children. You can follow me on Twitter: @CoachNava

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