The FitChurch Project
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The fitness world can be confusing and complicated. The FitChurch Project simplifies it so you can get real results!
To save time during your workouts, focus on compound exercises that work many muscles at the same time instead of isolation exercises that only work one muscle at a time.
To SIMPLIFY YOUR FITNESS follow theFitChurchProject.
04/10/2026
For the best results and easier weight loss, focus more on what you eat than how much you eat.
How much you eat is important but, for the reasons pictured and more, what you eat is far more important!
For the best results, your plate should average:
50% whole veggies
25% whole protein (prioritize beans, lentils, tofu)
25% whole plant carbs like whole grains, starchy veggies, or fruit
Use nuts and seeds as garnishes and sauces for healthy fats.
Enjoy 0 calorie drinks without artificial sweetners (water, black coffee, tea, sparkling water, etc).
To SIMPLIFY YOUR NUTRITION FOLLOW The FitChurchProject!
P.S. Sorry about all the typos in the picture!
04/09/2026
If you want STRONGER BONES, you have to do some form of strength training!
If had many patients say their doctor said to start walking for their osteoporosis.
The problem? They're already walking around like a normal human! BONES ONLY GROW WITH EXTRA LOAD. This is confirmed in Cochrane reviews (big time researchers who look through all the data and give a summary).
If you already walk around, walking will NOT increase bone density and strength! If you already lift a laundry basket or groceries, lifting less than 10 pounds will NOT improve bone strength!
TO IMPROVE BONE DENSITY, do simple, progressive strength training like we teach in our strength circuits.
1. Do compound exercises in a circuit:
Lower body lift (squat, deadlift, lunge or step up)
Upper body push (push up, bench press, overhead press)
Upper body pull (row, lat pulldown)
2. Use a weight that feels okay but is tough to do more than 10 reps.
3. Gradually increase the weight over time.
Be sure to use good form to avoid injury.
To SIMPLIFY your fitness and health, FOLLOW the FitChurchProject.
04/09/2026
If you want STRONGER BONES, you have to do some form of strength training!
If had many patients say their doctor said to start walking for their osteoporosis.
The problem? They're already walking around like a normal human! BONES ONLY GROW WITH EXTRA LOAD. This is confirmed in Cochrane reviews (big time researchers who look through all the data and give a summary).
If you already walk around, walking will NOT increase bone density and strength! If you already lift a laundry basket or groceries, lifting less than 10 pounds will NOT improve bone strength!
TO IMPROVE BONE DENSITY, do simple, progressive strength training like we teach in our strength circuits.
1. Do functional exercises like:
Squats (getting out of a chair while holding weight)
Deadlifts (pick something up from the floor)
Step ups
Upper body pushing (push ups)
Upper body pulling (TRX rows)
2. Use a weight that feels okay but is tough to do more than 10 reps
3. Gradually increase the weight over time.
Be sure to use good form to avoid injury.
To SIMPLIFY your fitness and health, FOLLOW the FitChurchProject.
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