How can I develop courage?<\/p>\n<\/td>
As a family, do some physical exercise<\/strong> three days a week (though even once is helpful!). If you can do it more often, then do other types of exercise too – walking, jogging, riding, skating, or swimming.<\/p>\nEach week of family.fit has a theme<\/strong>. The focus this week is being courageous. Each step below helps you explore the theme together.<\/p>\nEach session is an adventure made up of seven steps<\/strong>.<\/p>\nThere are three options<\/strong> for each step, giving three days<\/strong> of exercise programming.<\/p>\nRemember anyone in the household<\/strong> can take the phone and lead a different step in the adventure.<\/p>\n\n\tTranslations<\/h3>\nIf you translate this into your language, please email it to info@family.fit<\/a> so it can be shared with others.<\/p>\n\n\t\tSeven Steps of family.fit\n\t<\/h3>\n\t1\u00a0 Warm-up<\/a><\/h3>\n\t2\u00a0 Talk<\/a><\/h3>\n\t3\u00a0 Move<\/a><\/h3>\n\t4\u00a0 Challenge<\/a><\/h3>\n\t5\u00a0 Explore<\/a><\/h3>\n\t6\u00a0 Pray<\/a><\/h3>\n\t7\u00a0 Play<\/a><\/h3>\n\t\t\t\t\n\n\t\tStep 1: Warm-up\n\t<\/h2>\n\n\t\tStart moving the whole body: 5 minutes\n\t<\/h3>\n\n\t\tDo the following whole-body warm-ups\n\t<\/h3>\n\n\t\tDay 1 – Warm-up to music\n\t<\/h3>\n\tPut on some up-tempo music and do the following (five rounds):<\/p>\n\n20 running on the spot<\/li>\n5 squats<\/li>\n20 high knees running<\/li>\n5 to the floor – to the sky<\/li>\n<\/ul>\nWatch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. Jede Woche \u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":1256,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[{"url":"","title":"","desc":"","thumbnail":"","duration":"","rating":"","view_count":"","tag":"","cat":""}],"_seopress_pro_schemas_manual":null,"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"ff_language":[],"class_list":["post-462","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/comments?post=462"}],"version-history":[{"count":0,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/1256"}],"wp:attachment":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/media?parent=462"}],"wp:term":[{"taxonomy":"ff_language","embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/ff_language?post=462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Each week of family.fit has a theme<\/strong>. The focus this week is being courageous. Each step below helps you explore the theme together.<\/p>\nEach session is an adventure made up of seven steps<\/strong>.<\/p>\nThere are three options<\/strong> for each step, giving three days<\/strong> of exercise programming.<\/p>\nRemember anyone in the household<\/strong> can take the phone and lead a different step in the adventure.<\/p>\n\n\tTranslations<\/h3>\nIf you translate this into your language, please email it to info@family.fit<\/a> so it can be shared with others.<\/p>\n\n\t\tSeven Steps of family.fit\n\t<\/h3>\n\t1\u00a0 Warm-up<\/a><\/h3>\n\t2\u00a0 Talk<\/a><\/h3>\n\t3\u00a0 Move<\/a><\/h3>\n\t4\u00a0 Challenge<\/a><\/h3>\n\t5\u00a0 Explore<\/a><\/h3>\n\t6\u00a0 Pray<\/a><\/h3>\n\t7\u00a0 Play<\/a><\/h3>\n\t\t\t\t\n\n\t\tStep 1: Warm-up\n\t<\/h2>\n\n\t\tStart moving the whole body: 5 minutes\n\t<\/h3>\n\n\t\tDo the following whole-body warm-ups\n\t<\/h3>\n\n\t\tDay 1 – Warm-up to music\n\t<\/h3>\n\tPut on some up-tempo music and do the following (five rounds):<\/p>\n\n20 running on the spot<\/li>\n5 squats<\/li>\n20 high knees running<\/li>\n5 to the floor – to the sky<\/li>\n<\/ul>\nWatch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. Jede Woche \u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":1256,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[{"url":"","title":"","desc":"","thumbnail":"","duration":"","rating":"","view_count":"","tag":"","cat":""}],"_seopress_pro_schemas_manual":null,"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"ff_language":[],"class_list":["post-462","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/comments?post=462"}],"version-history":[{"count":0,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/1256"}],"wp:attachment":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/media?parent=462"}],"wp:term":[{"taxonomy":"ff_language","embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/ff_language?post=462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Each session is an adventure made up of seven steps<\/strong>.<\/p>\nThere are three options<\/strong> for each step, giving three days<\/strong> of exercise programming.<\/p>\nRemember anyone in the household<\/strong> can take the phone and lead a different step in the adventure.<\/p>\n\n\tTranslations<\/h3>\nIf you translate this into your language, please email it to info@family.fit<\/a> so it can be shared with others.<\/p>\n\n\t\tSeven Steps of family.fit\n\t<\/h3>\n\t1\u00a0 Warm-up<\/a><\/h3>\n\t2\u00a0 Talk<\/a><\/h3>\n\t3\u00a0 Move<\/a><\/h3>\n\t4\u00a0 Challenge<\/a><\/h3>\n\t5\u00a0 Explore<\/a><\/h3>\n\t6\u00a0 Pray<\/a><\/h3>\n\t7\u00a0 Play<\/a><\/h3>\n\t\t\t\t\n\n\t\tStep 1: Warm-up\n\t<\/h2>\n\n\t\tStart moving the whole body: 5 minutes\n\t<\/h3>\n\n\t\tDo the following whole-body warm-ups\n\t<\/h3>\n\n\t\tDay 1 – Warm-up to music\n\t<\/h3>\n\tPut on some up-tempo music and do the following (five rounds):<\/p>\n\n20 running on the spot<\/li>\n5 squats<\/li>\n20 high knees running<\/li>\n5 to the floor – to the sky<\/li>\n<\/ul>\nWatch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. Jede Woche \u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":1256,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[{"url":"","title":"","desc":"","thumbnail":"","duration":"","rating":"","view_count":"","tag":"","cat":""}],"_seopress_pro_schemas_manual":null,"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"ff_language":[],"class_list":["post-462","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/comments?post=462"}],"version-history":[{"count":0,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/1256"}],"wp:attachment":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/media?parent=462"}],"wp:term":[{"taxonomy":"ff_language","embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/ff_language?post=462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
There are three options<\/strong> for each step, giving three days<\/strong> of exercise programming.<\/p>\nRemember anyone in the household<\/strong> can take the phone and lead a different step in the adventure.<\/p>\n\n\tTranslations<\/h3>\nIf you translate this into your language, please email it to info@family.fit<\/a> so it can be shared with others.<\/p>\n\n\t\tSeven Steps of family.fit\n\t<\/h3>\n\t1\u00a0 Warm-up<\/a><\/h3>\n\t2\u00a0 Talk<\/a><\/h3>\n\t3\u00a0 Move<\/a><\/h3>\n\t4\u00a0 Challenge<\/a><\/h3>\n\t5\u00a0 Explore<\/a><\/h3>\n\t6\u00a0 Pray<\/a><\/h3>\n\t7\u00a0 Play<\/a><\/h3>\n\t\t\t\t\n\n\t\tStep 1: Warm-up\n\t<\/h2>\n\n\t\tStart moving the whole body: 5 minutes\n\t<\/h3>\n\n\t\tDo the following whole-body warm-ups\n\t<\/h3>\n\n\t\tDay 1 – Warm-up to music\n\t<\/h3>\n\tPut on some up-tempo music and do the following (five rounds):<\/p>\n\n20 running on the spot<\/li>\n5 squats<\/li>\n20 high knees running<\/li>\n5 to the floor – to the sky<\/li>\n<\/ul>\nWatch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. Jede Woche \u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":1256,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[{"url":"","title":"","desc":"","thumbnail":"","duration":"","rating":"","view_count":"","tag":"","cat":""}],"_seopress_pro_schemas_manual":null,"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"ff_language":[],"class_list":["post-462","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/comments?post=462"}],"version-history":[{"count":0,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/1256"}],"wp:attachment":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/media?parent=462"}],"wp:term":[{"taxonomy":"ff_language","embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/ff_language?post=462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Remember anyone in the household<\/strong> can take the phone and lead a different step in the adventure.<\/p>\n\n\tTranslations<\/h3>\nIf you translate this into your language, please email it to info@family.fit<\/a> so it can be shared with others.<\/p>\n\n\t\tSeven Steps of family.fit\n\t<\/h3>\n\t1\u00a0 Warm-up<\/a><\/h3>\n\t2\u00a0 Talk<\/a><\/h3>\n\t3\u00a0 Move<\/a><\/h3>\n\t4\u00a0 Challenge<\/a><\/h3>\n\t5\u00a0 Explore<\/a><\/h3>\n\t6\u00a0 Pray<\/a><\/h3>\n\t7\u00a0 Play<\/a><\/h3>\n\t\t\t\t\n\n\t\tStep 1: Warm-up\n\t<\/h2>\n\n\t\tStart moving the whole body: 5 minutes\n\t<\/h3>\n\n\t\tDo the following whole-body warm-ups\n\t<\/h3>\n\n\t\tDay 1 – Warm-up to music\n\t<\/h3>\n\tPut on some up-tempo music and do the following (five rounds):<\/p>\n\n20 running on the spot<\/li>\n5 squats<\/li>\n20 high knees running<\/li>\n5 to the floor – to the sky<\/li>\n<\/ul>\nWatch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. Jede Woche \u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":1256,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[{"url":"","title":"","desc":"","thumbnail":"","duration":"","rating":"","view_count":"","tag":"","cat":""}],"_seopress_pro_schemas_manual":null,"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"ff_language":[],"class_list":["post-462","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/comments?post=462"}],"version-history":[{"count":0,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/1256"}],"wp:attachment":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/media?parent=462"}],"wp:term":[{"taxonomy":"ff_language","embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/ff_language?post=462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
If you translate this into your language, please email it to info@family.fit<\/a> so it can be shared with others.<\/p>\n\n\t\tSeven Steps of family.fit\n\t<\/h3>\n\t1\u00a0 Warm-up<\/a><\/h3>\n\t2\u00a0 Talk<\/a><\/h3>\n\t3\u00a0 Move<\/a><\/h3>\n\t4\u00a0 Challenge<\/a><\/h3>\n\t5\u00a0 Explore<\/a><\/h3>\n\t6\u00a0 Pray<\/a><\/h3>\n\t7\u00a0 Play<\/a><\/h3>\n\t\t\t\t\n\n\t\tStep 1: Warm-up\n\t<\/h2>\n\n\t\tStart moving the whole body: 5 minutes\n\t<\/h3>\n\n\t\tDo the following whole-body warm-ups\n\t<\/h3>\n\n\t\tDay 1 – Warm-up to music\n\t<\/h3>\n\tPut on some up-tempo music and do the following (five rounds):<\/p>\n\n20 running on the spot<\/li>\n5 squats<\/li>\n20 high knees running<\/li>\n5 to the floor – to the sky<\/li>\n<\/ul>\nWatch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. Jede Woche \u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":1256,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[{"url":"","title":"","desc":"","thumbnail":"","duration":"","rating":"","view_count":"","tag":"","cat":""}],"_seopress_pro_schemas_manual":null,"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"ff_language":[],"class_list":["post-462","page","type-page","status-publish","hentry"],"acf":[],"_links":{"self":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/comments?post=462"}],"version-history":[{"count":0,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/462\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/pages\/1256"}],"wp:attachment":[{"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/media?parent=462"}],"wp:term":[{"taxonomy":"ff_language","embeddable":true,"href":"https:\/\/family.fit\/de\/wp-json\/wp\/v2\/ff_language?post=462"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Put on some up-tempo music and do the following (five rounds):<\/p>\n
Watch this video.<\/p>\n\t<\/iframe>\t\n<h3>\n\t\tDay 2 – Warm-up to music\n\t<\/h3>\n\t<p>Do the same as Day 1.<\/p>\n<h3>\n\t\tDay 3 – Tidy up with a song\n\t<\/h3>\n\t<p>Put on a favorite up-tempo song. As the music plays, everyone must pick up things and put them away – toys, papers, cups and mess. Move quickly and enjoy the hard work for about four minutes.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 2: Talk together\n\t<\/h2>\n<h3>\n\t\tRest and start a conversation: 5 minutes\n\t<\/h3>\n<h3>\n\t\tSit down together and start a conversation. Here are some questions to get you started. \n\t<\/h3>\n<h3>\n\t\tDay 1 – Discuss\n\t<\/h3>\n\t<p>What scares you?<\/p>\n<p>How have you tried to be courageous when facing a fear?<\/p>\n<h3>\n\t\tDay 2 – Discuss\n\t<\/h3>\n\t<p>Tell of a time you helped someone else when they were afraid. Or when someone helped you.<\/p>\n<p>What difference does it make to be courageous with someone else, rather than on your own?<\/p>\n<h3>\n\t\tDay 3 – Discuss\n\t<\/h3>\n\t<p>What do you need courage for today or this week?<\/p>\n<p>Can you think of ways to face it together as a family and find the courage you need?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 3: Move\n\t<\/h2>\n<h3>\n\t\tMove and do sit-ups: 5 minutes\n\t<\/h3>\n<h3>\n\t\tLearn and practice sit-ups to help your core muscles.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Practice the sit-up\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/AyU2yJ55um0?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice this movement in pairs. Start slowly and carefully.<\/p>\n<h3>\n\t\tDay 2 – Sit-ups and squats\n\t<\/h3>\n\t<p>Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.<\/p>\n<p>Five rounds.<\/p>\n<h3>\n\t\tDay 3 – Try other types of sit-ups\n\t<\/h3>\n\t<p>Watch this video for easier scaled sit-ups.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/ZFucm88hZBs?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Practice them together.<\/p>\n<ul>\n<li>Do the crunch<\/li>\n<li>Do sit-ups with hands<\/li>\n<\/ul>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 4: Challenge\n\t<\/h2>\n<h3>\n\t\tMove in a family challenge: 10 minutes\n\t<\/h3>\n<h3>\n\t\tChallenging each other helps give you energy.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Family challenge\n\t<\/h3>\n\t<p>Watch this video<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/qlsEy1L5lWM?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n\t<p>Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break.<\/p>\n<p>After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.<\/p>\n<h3>\n\t\tDay 2 – Color relay\n\t<\/h3>\n\t<p>Choose a favorite color together. Each person must run and collect five pieces of clothing or objects of that color, one piece at a time and bring it back to the starting point. Race against the clock.<\/p>\n<h3>\n\t\tDay 3 – Family challenge\n\t<\/h3>\n\t<p>Repeat the activity from Day 1 but try to do five rounds.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 5: Explore\n\t<\/h2>\n<h3>\n\t\tExplore the Bible together: 5 minutes\n\t<\/h3>\n<h3>\n\t\tExplore the Life Question – “How can I develop courage?”\n\t<\/h3>\n\t<h4><strong>Mark 4:35-41<\/strong><\/h4>\n<p>When evening came, Jesus said to his disciples, “Let’s go over to the other side of the lake.” They left the crowd behind. And they took him along in a boat, just as he was. There were also other boats with him. A wild storm came up. Waves crashed over the boat. It was about to sink. Jesus was in the back, sleeping on a cushion. The disciples woke him up. They said, “Teacher! Don’t you care if we drown?”<\/p>\n<p>He got up and ordered the wind to stop. He said to the waves, “Quiet! Be still!” Then the wind died down. And it was completely calm. He said to his disciples, “Why are you so afraid? Don’t you have any faith at all yet?” They were terrified. They asked each other, “Who is this? Even the wind and the waves obey him!”<\/p>\n<h3>\n\t\tOptional video: Jesus calms the storm\n\t<\/h3>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/t7pzI-726Ck?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 1 – Read and discuss together\n\t<\/h3>\n\t<p>Imagine yourself in the boat. How do you think you would feel?<\/p>\n<p>What do you think about Jesus?<\/p>\n<p>What are you facing now that makes you feel the same way as the disciples?<\/p>\n<h3>\n\t\tDay 2 – Reread and discuss together\n\t<\/h3>\n\t<p>Act out the story and use anything nearby to help you.<\/p>\n<p>When things get difficult, who do you turn to?<\/p>\n<p>What do you think this story tells us about Jesus?<\/p>\n<h3>\n\t\tDay 3 – Reread the Bible verse\n\t<\/h3>\n\t<p>Write down a situation where you will need courage in the next few days. Scrunch up the paper and throw it as far as possible. As you do it, you might want to pray and ask God to be with you and give you courage.<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 6: Pray\n\t<\/h2>\n<h3>\n\t\tPray and cool down: 5 minutes\n\t<\/h3>\n<h3>\n\t\tTake time to look outwards and pray for others.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Stretching prayers\n\t<\/h3>\n\t<p>Watch the video below on stretching and complete some of the body stretches.<\/p>\n<p>Pray for each other as you stretch.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/sN1koNiZlM4?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Pray for friends or neighbors\n\t<\/h3>\n\t<p>Think of family friends or neighbors. Imagine what might make them afraid.<\/p>\n<p>Pray for them. Then call or send a message to encourage them.<\/p>\n<h3>\n\t\tDay 3 – Health and nutrition\n\t<\/h3>\n\t<p>Look at a glass of clean water together. It is clear, and often free and plentiful. Think about all the things that fresh water gives us.<\/p>\n<p>Find out why water is good for the body.<\/p>\n<p>Fact: your body is mostly made up of water. You need to replace water that you lose every day.<\/p>\n<p>How many big glasses of water do you need to drink each day?<\/p>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/family.fit\/wp-content\/uploads\/2020\/03\/1-warmup-300x300.png\" alt=\"1 warmup\" itemprop=\"image\" height=\"300\" width=\"300\" title=\"1 warmup\" onerror=\"this.style.display='none'\" \/>\n<h2>\n\t\tStep 7: Play together\n\t<\/h2>\n<h3>\n\t\tPlay games as a family: 5 minutes\n\t<\/h3>\n<h3>\n\t\tPlay together in active challenges (involving agility, speed and cardio) and quiet games.\n\t<\/h3>\n<h3>\n\t\tDay 1 – Relay\n\t<\/h3>\n\t<p>Mark the length of the relay. Each person must do a lap of each movement and tap the next in line. Examples: Run, hop, side steps, lunges, run backwards)<\/p>\n<p>Time the family on stopwatch.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/KzJkEN9OL7Q?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h3>\n\t\tDay 2 – Play a game\n\t<\/h3>\n\t<p>Play an active game (or board game) familiar to the family. Have fun!<\/p>\n<h3>\n\t\tDay 3 – Ninja course\n\t<\/h3>\n\t<p>Set up a new course to follow. Use the space you have inside or outside (for example, run to the tree\/chair, leap over the path\/rug, etc.) Be creative!<\/p>\n<p>Take turns to get through the Ninja course as quickly as possible. Use a stopwatch to time each person.<\/p>\n<p>Watch this video.<\/p>\n\t<iframe allowfullscreen allow=\"autoplay\" src=\"https:\/\/www.youtube.com\/embed\/2EN69vTBvis?feature=oembed&start&end&wmode=opaque&loop=0&controls=1&mute=0&rel=0&modestbranding=1\"><\/iframe>\t\n<h2>\n\t\tYou can share this page\n\t<\/h2>\n\t\t\t\t<a href=\"https:\/\/api.whatsapp.com\/send?text=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on WhatsApp\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWhatsApp\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/www.facebook.com\/sharer.php?u=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&title=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Facebook\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFacebook\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/&text=2%3A+Being+Courageous\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Twitter\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTwitter\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<a href=\"mailto:?body=https:\/\/family.fit\/en\/seasons\/growing-closer\/2-being-courageous\/\">\n\t\t\t\t\t\t\t\t\t\t\t\tShare on Email\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEmail\n\t\t\t\t\t\t\t\t\t<\/a>\n<h2>\n\t\tPlease send your feedback\n\t<\/h2>\n\t<p>We hope you have enjoyed this second session of family.fit.<\/p>\n<p>We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at <a href=\"mailto:info@family.fit\">info@family.fit<\/a>.<\/p>\n\t\t <form data-form_id=\"4\" id=\"fluentform_4\" data-form_instance=\"ff_form_instance_4_1\"> <input type=\"checkbox\" name=\"item__4__fluent_checkme_\" value=\"1\"\n tabindex=\"-1\"\/>\n <input type='hidden' name='__fluent_form_embded_post_id' value='462' \/><input type=\"hidden\" id=\"_fluentform_4_fluentformnonce\" name=\"_fluentform_4_fluentformnonce\" value=\"b6e347796f\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/?page_id=462&fl_builder\" \/><label for='ff_4_description'>How did your family or household enjoy family.fit? Describe your experience<\/label> <textarea name=\"description\" id=\"ff_4_description\" rows=\"3\" cols=\"2\" data-name=\"description\" tabindex=\"1\"><\/textarea><label for='ff_4_description_1'>What worked really well in this session of family.fit?<\/label> <textarea name=\"description_1\" id=\"ff_4_description_1\" rows=\"3\" cols=\"2\" data-name=\"description_1\" tabindex=\"2\"><\/textarea><label for='ff_4_description_2'>What didn’t work well? Or what changes would you suggest?<\/label> <textarea name=\"description_2\" id=\"ff_4_description_2\" rows=\"3\" cols=\"2\" data-name=\"description_2\" tabindex=\"3\"><\/textarea><label for='ff_4_description_3'>What themes would you like to see explored in future family.fit sessions?<\/label> <textarea name=\"description_3\" id=\"ff_4_description_3\" rows=\"3\" cols=\"2\" data-name=\"description_3\" tabindex=\"4\"><\/textarea><label for='ff_4_description_4'>What other ideas would you like to share?<\/label> <textarea name=\"description_4\" id=\"ff_4_description_4\" rows=\"3\" cols=\"2\" data-name=\"description_4\" tabindex=\"5\"><\/textarea><p>If you would like us to get back to you then please leave your name and email address below. This is completely optional.<\/p><label for='ff_4_names_first_name_'>First Name<\/label> <input type=\"text\" name=\"names[first_name]\" id=\"ff_4_names_first_name_\" placeholder=\"First Name\" tabindex=\"6\"\/><label for='ff_4_names_last_name_'>Last Name<\/label> <input type=\"text\" name=\"names[last_name]\" id=\"ff_4_names_last_name_\" placeholder=\"Last Name\" tabindex=\"7\"\/><label for='ff_4_email'>Email<\/label> <input type=\"email\" name=\"email\" id=\"ff_4_email\" placeholder=\"Email Address\" data-name=\"email\" tabindex=\"8\"\/><button type=\"submit\" tabindex=\"9\">Submit Form<\/button><\/form> \n\t<p>The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.<\/p>\n<p>Thank you.<\/p>\n<p>The family.fit team<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>Woche Klicken Sie hier, um diese Sitzung in allen Sprachen als PDF herunterzuladen. Wie das funktioniert Machen Sie als Familie an drei Tagen in der Woche etwas Sport (obwohl sogar einmal hilfreich ist!). Wenn du es \u00f6fter schaffst, dann mache auch andere Sportarten \u2013 Walken, Joggen, Reiten, Skaten oder Schwimmen. 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