<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Faith & Fitness by Design]]></title><description><![CDATA[Faith & Fitness by Design]]></description><link>https://www.faithfitdesign.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Sun, 05 Apr 2026 21:19:53 GMT</lastBuildDate><atom:link href="https://www.faithfitdesign.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[April 5, 2026 Faith Building Sunday]]></title><description><![CDATA[Today’s Motivational Quote “If you get tired, learn to rest, not to quit.”  — Banksy This nugget of wisdom acknowledges that fatigue is inevitable on any worthwhile path. The difference between stalling and progressing lies in strategic recovery rather than abandonment. On days when your workout feels heavy or healthy eating feels inconvenient, choose a brief reset—then keep moving forward. Rest renews; quitting resets the clock. Bible Lesson for Discipline and Self-Control Scripture portrays...]]></description><link>https://www.faithfitdesign.com/post/april-5-2026-faith-building-sunday</link><guid isPermaLink="false">69d2a666535e7bcd269f4c72</guid><pubDate>Sun, 05 Apr 2026 18:16:52 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/11062b_60823a92d969445f8c1931353902ddea~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Bonnaducci </dc:creator></item><item><title><![CDATA[Simple meal plan ]]></title><description><![CDATA[Simple Meal Plan for Weight Loss (~1,550–1,750 calories/day) This moderate-deficit plan emphasizes protein (~110–135g daily) and high-volume veggies for satiety while fueling your lifts. No fish. Relies on chicken, turkey, lean beef, eggs, Greek yogurt, and cottage cheese. Track with an app and adjust portions to your needs/hunger. Drink 3–4 liters water daily. Daily Template (rotate for freshness): •  Breakfast (~350 cal):  3-egg scramble with spinach, tomatoes, and mushrooms + ½ cup oats...]]></description><link>https://www.faithfitdesign.com/post/simple-meal-plan-1</link><guid isPermaLink="false">69d29a74072d140cb9598d12</guid><pubDate>Sun, 05 Apr 2026 17:23:06 GMT</pubDate><dc:creator>Steve Bonnaducci </dc:creator></item><item><title><![CDATA[Weekly workout plan April 6-12, 2026]]></title><description><![CDATA[Monday: Chest Focus •  Incline Dumbbell Press (neutral grip, 2-second pause at bottom) – 4 sets of 8–10 reps •  Flat Barbell Bench Press (medium grip, controlled tempo) – 3 sets of 9–11 reps •  Single-Arm Cable Flyes (high pulley, standing) – 3 sets of 12–15 reps per arm •  Pec Deck Machine with Slow Negative – 3 sets of 12–15 reps •  Cable Tricep Pushdowns (straight bar) + Close-Grip Floor Push-Ups superset – 3 sets of 10–12 each Tuesday: Legs Focus •  Hack Squat Machine (shoulder-width...]]></description><link>https://www.faithfitdesign.com/post/weekly-workout-plan-april-6-12-2026</link><guid isPermaLink="false">69d29a1ef7044e6cf7afdce4</guid><pubDate>Sun, 05 Apr 2026 17:22:03 GMT</pubDate><dc:creator>Steve Bonnaducci </dc:creator></item><item><title><![CDATA[Simple Meal Plan]]></title><description><![CDATA[Simple Meal Plan for Weight Loss This is a ~1,500-calorie daily template (adjust portions up/down based on your age, weight, activity, and needs—track with an app for precision). It creates a moderate calorie deficit for sustainable fat loss (aim for 0.5–1 lb per week) while emphasizing protein to preserve muscle, fiber for fullness, and whole foods. No fish. Focus on lean proteins (chicken, turkey, beef, eggs, dairy), veggies, fruits, and controlled carbs/fats. Drink plenty of water (at...]]></description><link>https://www.faithfitdesign.com/post/simple-meal-plan</link><guid isPermaLink="false">69c2ced68f0e652aaa2f3bf2</guid><pubDate>Tue, 24 Mar 2026 17:51:03 GMT</pubDate><dc:creator>Steve Bonnaducci </dc:creator></item><item><title><![CDATA[Weekly Workout March 29- April 5, 2026]]></title><description><![CDATA[Monday: Chest Focus  (with some arm assistance for balance) Bench Press (barbell or dumbbell) – 4 sets of 8–10 reps Incline Dumbbell Press – 3 sets of 10–12 reps Chest Flyes (dumbbell or cable) – 3 sets of 12 reps Push-Ups (or weighted if advanced) – 3 sets to near failure Tricep Dips or Overhead Tricep Extensions – 3 sets of 10–12 reps (arm tie-in) Tuesday: Legs Focus Squats (barbell back squat or goblet squat) – 4 sets of 8–10 reps Romanian Deadlifts – 3 sets of 10 reps Lunges (walking or...]]></description><link>https://www.faithfitdesign.com/post/weekly-workout-march-23-29-2026</link><guid isPermaLink="false">69c2ce16dbf1d5b6012f16e4</guid><pubDate>Tue, 24 Mar 2026 17:49:46 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/b041c1_7089decfa9bf4c0b8142813ac10c910e~mv2.jpg/v1/fit/w_1000,h_576,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Steve Bonnaducci </dc:creator></item></channel></rss>