Shepherd Fit

Shepherd Fit Shepherd Fit Lifestyle Coaching Holistic approach to Health, Fitness and Lifestyle A Mindset - Away of life - Away to Live.

~Shepherd Fit Holistic Nutrition & Fitness Coach

Shepherd Fit and learn how the BODY can Heals and Reshape itself by eating right FOODS. We help you to understand the power of food and how it works from the inside out. We guide, support, help you to achieve your health, wellness and fitness goals. http://www.ShepherdFit.net


Shepherd Fit focus on the Trilogy of Healthy Living! Shepherd Fit help you to understand the power of food and how it works from the inside out. Shepherd Fit guide, support, help you to achieve your health, wellness and fitness goals. Shepherd Fit strongly believe healthy foods and physical activities improve healthy minds, bodies, enhance relationships and happiness. Spiritual, Mindset and Happiness is a very important piece with the Shepherd Fit program. Focusing on those three areas will help you accomplish great health and fitness along the way. Here are some concepts that we will explore during our work together:

Bio-individuality™: The concept of bio-individuality is that each person has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I’ll support you to make positive changes that are based on your unique needs, lifestyle, preferences, and ancestral background. I use a personalized, holistic approach to ensure that you will have great success! Primary Food™: It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life. Studying at the Institute for Integrative Nutrition.

01/29/2026

Battle ropes are a fantastic choice for a quick workout! They provide a great full-body workout, improve cardiovascular fitness, and build strength and endurance. Here are a few quick workout ideas you can do with battle ropes:

# # # Quick Battle Rope Workouts

1. **Basic Waves** (30 seconds on, 15 seconds rest)
- Stand with feet shoulder-width apart.
- Create waves by alternating your arms.

2. **Slams** (30 seconds on, 15 seconds rest)
- Lift the ropes overhead and slam them down hard into the ground.
- Engage your core and use your legs for power.

3. **Alternating Waves** (30 seconds on, 15 seconds rest)
- Alternate raising and lowering each arm to create waves.

4. **In-and-Out Waves** (30 seconds on, 15 seconds rest)
- Stand with feet together and create waves by moving your arms in and out.

5. **Side-to-Side Slams** (30 seconds on, 15 seconds rest)
- Slam the ropes to the side, alternating sides.

# # Sample 5-Minute Workout
- **1 min**: Basic Waves
- **1 min**: Slams
- **1 min**: Alternating Waves
- **1 min**: In-and-Out Waves
- **1 min**: Side-to-Side Slams

Feel free to adjust the timing based on your fitness level. Enjoy your workout!

01/26/2026

Have you ever attempted a workout on a trampoline?

01/22/2026

Taking an ice bath can indeed symbolize a form of discipline and renewal, mirroring spiritual practices of self-denial and transformation. By embracing physical discomfort, you may find a deeper connection to your faith and a greater reliance on Christ’s strength. It’s a reminder of the journey of dying to self and allowing spiritual growth. How has this practice impacted your faith journey so far?

01/21/2026

Eat more foods from the hands of God and less foods from the hands of man. I’m advocate for a diet rich in plant-based foods and natural sources! Here are a few benefits of such a diet:

1. **Health Benefits**: Plant-based diets can lower the risk of chronic diseases, improve heart health, and promote better digestion.

2. **Environmental Impact**: Eating more plant-based foods reduces carbon footprints and resource usage compared to animal farming.

3. **Nutritional Value**: Whole, natural foods are often packed with vitamins, minerals, and antioxidants that support overall health.

4. **Sustainability**: Plant-based diets can be more sustainable, using fewer resources and generating less waste.

5. **Diversity of Flavors**: A focus on natural foods encourages exploration of different cuisines and ingredients.

Making small changes, like incorporating more fruits, vegetables, legumes, nuts, and whole grains, can lead to a healthier lifestyle and a positive impact on the planet. Would you like tips on how to start incorporating more of these foods into your diet?

01/21/2026

Reading food labels is an essential step in making healthier choices. Here are a few tips to help you understand labels better:

1. **Serving Size**: Check the serving size to understand how much you’re actually consuming.

2. **Ingredients List**: Look for whole foods at the top of the list. The fewer ingredients, the better.

3. **Nutritional Information**: Pay attention to calories, fat, sugar, and sodium levels. Aim for lower saturated fats, sugars, and sodium.

4. **Nutrient Values**: Look for foods high in fiber, vitamins, and minerals.

5. **Allergen Information**: Be aware of any allergens listed if you have dietary restrictions.

6. **Health Claims**: Be cautious of terms like “low-fat” or “sugar-free,” as they can sometimes be misleading.

By reading labels, you can make informed decisions that align with your health goals!

01/19/2026

It emphasizes the importance of maintaining high standards for ourselves and not compromising on our values or goals. What we accept as “good enough” today can shape our future expectations and aspirations. It’s a reminder to strive for growth and improvement, rather than settling for mediocrity. How do you interpret it?

01/18/2026

A plant-based diet can provide a wealth of nutrients and energy for workouts. What types of plants do you focus on for your gains? Are you into specific protein sources like legumes, tofu, or tempeh?

01/18/2026

To effectively target the outer deltoids, incorporate these key exercises into your routine:

1. **Lateral Raises**: Stand with dumbbells at your sides; raise arms to shoulder height and lower. Focus on controlled movements.

2. **Overhead Dumbbell Press**: Press dumbbells overhead from shoulder height while keeping your core tight for stability.

3. **Arnold Press**: Start with palms facing you at shoulder height, then rotate palms outward as you press upward.

4. **Upright Rows**: Pull a barbell or dumbbells straight to your chin, keeping elbows above wrists for optimal engagement.

5. **Face Pulls**: Use a cable machine, pulling the handle towards your face while squeezing your shoulder blades.

6. **Cable Lateral Raises**: Perform lateral raises with a cable for constant tension.

7. **Incline Dumbbell Lateral Raises**: Lie on an incline bench and raise a dumbbell with your top hand for a different angle of engagement.

**Training Tips**:
- Aim for 8-12 reps and 3-4 sets per exercise.
- Rest for 30-60 seconds between sets.

Incorporating these exercises and tips will help enhance your outer deltoid strength and definition effectively. Would you like more information on any specific exercise?

01/18/2026

Don’t explain your worth; those meant for you will recognize it instantly.

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Germantown, MD
20874

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