Welcome to MissionFiT’s Online Training Portal for ReStart Your Heart 101 Coursework

Each course is specific to a topic for Spiritual/Emotional Fitness, Overall Wellness and Class Notes.  Class Notes are a review of exercises and mobility work covered during coaching sessions.



Review the information found within the Table of Contents, then look below for the Class you want.  Classes are ordered numerically.  Once you find a specific class, click on that class, then click on the lesson of interest; either Spiritual/Emotional, Well-Lesson or Class Notes.

Use the “previous Lesson” tab or the “Next lesson” tab found at the bottom of the page to easily move to a different lesson.  Use the “Back” button in your browser’s navigation bar to return to the Table of Contents.

If you have questions about any of the information found within the course, contact your class coach directly or contact Coach K (kelsey@missionfitlife.com)


Class Number Spiritual/Emotional Fitness Wellness Class Notes
1 Understanding Stress Technology’s Impact on Health Lower Body Mobility
2 Connecting Faith & Health Spine Health Upper Body Mobility
3 Sin, Stress & Health Part 1 Hydration Centering/Mediation
4 Understanding Types of Stress Sports Drinks & Protein Shakes Physical Fitness
5 Sin, Stress & Health Part 2 3 Types of Rest Kettle Bell (KB) Bench Press
6 How Stress Affects the Body Sleep Side Plank, Lateral Bound, Burpee, Bear Crawl

KB Dead Lift

7 Stress Management Techniques to Calm Down Russian Twist, Cross Body Plank, Frog Leg Plank
8 Vagus Nerve Fasting Goblet Squat, Shoulder Tap, KB Row, Fly

Opposite Toe Touch

9 Faith & Health

Spiritual Exercise Part 2

Vitamins Lunge

Chair Dip

10 Anxiety Gut & God Made Food Running
11 Sin, Stress & Health Part 3 Breakfast & Cautionary Foods KB Swing, Hollow Hold

Hand Release Push-Up

12 Depression Breakfast & Deceitful Foods Bulgarian Split Squats, Mountain Climber

Inch Worm

13 Trauma & PTSD Lunch & Glycemic Index Step-Up, KB Shoulder Press, KB Push Press
14 Grief Lunch & Nutrition Psych Alternate Toe Touch


Burpee Broad Jump

15 Body Image & Eating Disorders Dinner & Cravings Jump Rope, Singles & Double Unders
16 Faith & Health

Spiritual Exercise Part 1

Dinner Skull Crushers

Sumo Dead Lift

17 Faith & Health 

Spiritual Exercise Part 3

Snacks Sumo Dead Lift Hi-Pull


18 Change Inside to Change Outside Meal Planning & Budgeting Meal Planning/Prep Day
19 Is Your Identity In Christ or Your Body? Balance Food KB Clean

Bring a Friend to Class 

20 Boundaries Calorie Intake KB Lat Pull-Over, Arnold Press, Bring A Friend 
21 Faith & Health 

Spiritual Exercise Part 4

Social Health More on Social  Health & Bring A Friend To Class
22 Food Psychology Habits Bicep Curl, Tricep Extension, KB Side Bends

Shoulder Raise (Front & Side)

23 Faith & Health 

Spiritual Exercise Part 5

Eating Out & 

Eating When Traveling

ReStart Exit Assessment + Pendlay Row

Seated Shoulder Press, Hi Pull Accessory Work

1 Leg Lateral Suicides, Thruster, Squat Jump

24 Culture of Health Dessert & Alcohol Retest!






Course Content

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