Faith in fitness

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies. – 1 Corinthians 6:19-20

ALC Fitness Challenge 2020


Hello everyone! As a personal fitness trainer, I would like to contribute to your good health. Over the next 12 weeks, you will have the opportunity to challenge yourself with short workouts each week. The church office will email the training plan on Sunday, May 3. Below, are videos demonstrating each exercise for weeks 1-4. As we move through the program, you may find some of the exercises to be difficult, but do not be discouraged. Please, go at your own pace, and you will improve day by day. The program will be fun, and I hope it will bring everyone in the ALC closer together in faith through fitness. I encourage you to participate and invite family and friends. If you have any questions, please contact me on Instagram (@Zachary_frazer) or Facebook (Zach Frazer). Email is also possible at Zfrazer10(a), but it may take me longer to respond. I look forward to meeting everyone in person when the church re-opens. In the meantime, please enjoy the next 12 weeks. I promise, it will be a new you by the end of the program.
Faithfully yours, 
Zach Frazer

P.S. If you did not receive the training plan, you can request it by emailing the ALC office at office(a)

About Zach Frazer: Zach moved to Oslo at the end of February 2020, just before the pandemic. He is from Florida, however originally from Texas and Pennsylvania. Zach played American football and was recruited by all the Division One colleges in the States. He committed to Notre Dame University, where he played quarterback for Head Coach Charlie Weis. He transferred to University of Connecticut (UCONN) and played for Head Coach Randy Edsall. During his college career, he was part of three BCS Bowl Games and four Big East Conference Championships, while obtaining a degree in Business & Kinesiology.  Afterwards, he continued to play professionally for a couple NFL teams, but the majority of his career was in the AFL and overseas in Denmark. He has been helping athletes achieve their goals for 10+ years now and has owned and operated three top-of-the-line sport performance centers.  As a former athlete, his passion is “giving back and helping others”. He uses his experiences and knowledge to encourage people to achieve their goals. We are blessed to have him share his gifts with us. Welcome Zach!

Exercise demonstrations for weeks 1-4




Static Lunge

Side Shuffles


Single leg deadlift

Forward Lunges

Slow Mountain Climbers

Back Extension

Lateral Squats

Elbow to knee


You-Go Squat

Fast Mountain Climbers

Cross Body Moutain Climbers

Squat Thrusts