The Basics:

  1. Choose fast (Daniel Fast, Water Fast, or Refined Sugar Fast)
  2. Read scripture (i.e. Mark 11:2–26)
  3. Do light activity (i.e. Go for a 10 min brisk walk)





Guidelines & Tracker Document

Tracker You Can Edit – Provides the daily scripture and exercises for that you can edit on your computer.  In addition, you can start off by entering your goals.

The season of Lent is a time of preparation for the celebration of resurrection of the Lord. It is a 40- day period like others in the bible, including Jesus’ time in the wilderness.  (The Sundays in Lent are not counted.  Each Sunday is a celebration of the resurrection of Jesus Christ.)


Why a challenge during Lent?
During Lent Christians participate in prayer, fasting, self-reflection, and self-sacrifice for spiritual growth. This makes the Lenten season a time for personal challenge.  To unite with a larger community in this Lenten Challenge should encourage each participant to even greater results.

While Lent is about giving up something, it is also about putting something positive in its place. The goal is spiritual growth. We can come through this period with vessels better able to carry out the purpose that God has for our lives and with minds and spirits more connected to God’s purpose.

Start date: Lenten Season ~ Ash Wednesday, February 13, 2013

End Date: Holy Saturday, March 30, 2013. March 31 is Easter Sunday.

Scripture – Daily scripture is provided guidance and meditation

Diet – You can choose your diet from the options below. However, you should make every effort to stick with your commitment.

Exercise – Suggested exercises are provided to keep you on track. This can be done by those not exercising or added to workouts of those already with a fitness regular plan. 

Add Prayer and meditation every day.  Ideally, 6 AM, 12 Noon, 6 PM, 12 AM

Diet Options

Daniel Fast

Background – Daniel was on a fast because he wanted to honor God.  He was under the rule of King Nebucanezeer and was only offered food from this earthly Kings table.  Daniel knew that he could not ensure the food was prepared in a way that he thought was holy. Therefore, they elected eat only the food that would honor their commitment to God.  This meant that they would they would only eat vegetables and drink water. (Read Daniel 1 – focal verses 8 – 16)

Monday – Saturday

  • No meat/animal products, sweets, caffeine or carbonated beverages, or bread
  • No dairy products
  • No deep fried foods
  • Drink water only
  • Prayer 6AM, 12PM, 6PM and 12AM

Sunday will be a rest day to focus on family time and worship

To ensure that you are meeting your protein needs, increase the amount of pulses, beans and legumes in your diet. Also increase the amount of vegetables, keep it colorful!

Water Fast
Drink water only from sun up until sun down (6am-6pm)
@6pm have a small meal

Refined Sugar Fast
The obvious food items are sweets, biscuits, crisps, sweetened drinks and adding sugar to food yourself. Most packaged and processed food also contains sugar so you will have to keep an eye on the food label and look out for sugar, dextrose, glucose, corn syrup,

Tips before starting fasts, clear your fridges/cupboards of foods that you will not be eating to prevent you being tempted. Make a grocery list of food items that you will need before you go shopping and consider introducing meal planning into your schedule possibly at the weekend to ease the burden of trying to figure out what to eat on the day

Daily Guidance
Some of  the participants are already exercising, some have yet to start so I thought it should be more focused on simple exercises providing different levels to increase the intensity and also increasing the reps for progression. Weights could also be added for extra resistance. The exercises chosen are a squat, a push up and a plank, together with walking. More detail in the chart.

Tips: Before starting plan your week and schedule in the exercise that you will be doing, rope in your family and support network to increase your chances of finding the time.

How to increase your walking, use the steps instead of lifts, go for a walk during your lunch time, get off your mode of transport a stop early and walk the remainder, leave the car at home.

Guideline & Tracker Document