Her Weight Loss Mindset | Lose Weight, Meal Prep, Healthy Habits, and Workouts

Jesus in the Wilderness- The Private War for Obedience (Lent Series)

Thu, 12 Mar 2026 00:00:00 -0400

Then Jesus was led by the Spirit into the wilderness to be tempted by the devil. After fasting forty days and forty nights, he was hungry. The tempter came to him and said, “If you are the Son of God, tell these stones to become bread.” Jesus answered, “It is written: ‘Man shall not live on bread alone, but on every word that comes from the mouth of God.’ Then the devil took him to the holy city and had him stand on the highest point of the temple. “If you are the Son of God,” he said, “throw yourself down. For it is written:

“‘He will command his angels concerning you,
and they will lift you up in their hands,
so that you will not strike your foot against a stone.’

Jesus answered him, “It is also written: ‘Do not put the Lord your God to the test.’ Again, the devil took him to a very high mountain and showed him all the kingdoms of the world and their splendor. “All this I will give you,” he said, “if you will bow down and worship me.” Jesus said to him, “Away from me, Satan! For it is written: ‘Worship the Lord your God and serve him only. Then the devil left him, and angels came and attended him." Matthew 4:1-11

The wilderness tests three things:

Appetite
Identity
Allegiance

Appetite — will you obey hunger? Identity — do you know who you are without proving it? Allegiance — who do you bow to for relief? Lent is not about proving spiritual strength. You fast to remind your body: “You are not in charge.”

Most Holy Father, thank You for the reminder of Your struggle in the wilderness. Thank You for the example You set. Give me the strength to live with the resurrection power Your word says I have. Help me to stay penetrated in the word, help me to live my life in constant prayer. Give me what I need Jesus. I ache to connect to You, to be more like You, to lay down my flesh and walk daily with You. Help me Jesus. I love You so much. Amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Fasting Beyond Food- What is Controlling You? Lent Series

Mon, 09 Mar 2026 00:00:00 -0400

“You say, ‘I am allowed to do anything’ — but not everything is good for you. And even though I am allowed to do anything, I must not become a slave to anything.” 1 Corinthians 6:12

Ask yourself:

What feels hardest to surrender? What would make you slightly defensive if someone suggested you give it up? That may be your master.

Reflection Questions:

What do I instinctively reach for when I feel discomfort?
What feels hardest to fast?
What emotion am I most likely trying to numb?

3-Day Devotional Guide:

Day 1 – Discernment
Read 1 Corinthians 6:12 slowly.
Ask God to reveal what may be mastering you.

Day 2 – Commitment
Choose one specific thing to fast for three days.

Day 3 – Replacement
Every time you crave it, pray instead.
Journal what emotions surface.

Father, thank You for Holy conviction and how Your Spirit will speak to me this season. Show me what masters me Lord. I know I’ve leaned on it more than You, please forgive me. Break this chain in my life Lord. Give me the courage to surrender what controls me. Teach me that my only dependence is on You Father, I want to be mastered by You alone. Show me Lord, my heart is open. Heal my broken places Jesus. It’s in Your Name I ask, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Sin We No Longer Call Sin

Thu, 05 Mar 2026 00:00:00 -0500

“Let there be no sexual immorality, impurity, or greed among you. Such sins have no place among God’s people.” Ephesians in 5:3

Sin we justify: Social media. Overspending. Gluttony. Comparison. Pornography or lustful entertainment.

Reflection Questions:

What behavior have I softened with different language?
Where have I felt conviction recently but ignored it?
What sin feels “normal” in my life right now?

3-Day Devotional Guide:

Day 1 – Illumination
Read Ephesians 5:1–14 slowly.
Ask God to highlight anything that applies personally.

Day 2 – Naming
Write down specific sins plainly.
Avoid vague language.

Day 3 – Cleansing
Pray Psalm 51 out loud.
Sit quietly afterward and receive grace.

Heavenly Father, I don’t want to live numb. If I have renamed sin to protect my comfort, forgive me Jesus, I want to give up all the things that are keeping me from living as You have called me to live. Restore sensitivity in my conscience Lord, help me call things what You call them. Help me to give up my flesh and my excuses, I am done letting the enemy lead my life. I want to walk in freedom with the Holy Spirit leading all my choices. Thank you for grace when I forget and the constant reminder that You are always with me. Lead me Jesus, thank You for the wilderness that teaches me so much about how You want me to live. It’s in Jesus’ Holy Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Lent- What it IS & What it Isn't

Mon, 02 Mar 2026 00:00:00 -0500

Joel 2: 12-13, “Return to me with all your heart, with fasting, weeping, and mourning. Don’t tear your clothing in your grief but tear your hearts instead.”

Reflection Questions:

Where have I drifted from intimacy with Jesus?
What distraction consistently replaces prayer or silence?
What feels uncomfortable about slowing down with God?

3-Day Devotional Guide:

Day 1 – Awareness
Read Joel 2:12–13 slowly.
Journal where drift may be forming.

Day 2 – Honesty
Write a private confession prayer — specific, not vague.

Day 3 – Silence
Spend 10 uninterrupted minutes with no phone, no music, no agenda.

Most Holy Father, I don’t want to drift through another season spiritually numb. I feel far from you Lord and I know it’s because I put things in my life that distract me from You. Wake me up Lord, show me what You want for me as I lean into this season of Lent. I want to change my thoughts from ‘giving something up’ to being full of all I need. If I have replaced intimacy with You with comfort and distraction Lord, forgive me. I am here Lord, I ache to return to You, help me to get over myself and lay down my excuses. I don’t want to be legalistic Lord, I want true intimacy and connection with you. Tear my heart where it has hardened. Soften me again. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How to Fast- Lent Series

Thu, 26 Feb 2026 00:00:00 -0500

“So if the Son sets you free, you are truly free.” John 8:36

We read Matthew 6: 16-18 last week, but I think it's an important reminder. “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. But when you fast, put oil on your head and wash your face, 1so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.”

Hebrews 12:11 says “No discipline is pleasant at the time but painful. Later on, however, it produces a harvest of righteousness and peace for those who are trained by it.” Oh how sweet the sound! Doesn’t that just sound amazing!? I crave that spiritual freedom, but food freedom, all the freedom! Don’t you? I imagine you do or you’d skip right by this episode!

Fasting options:

The standard fast- no food for a certain number of days. Yes to water and juice. Depending on the length of your fast you may add a clear broth.
The Sun up to Sun down fast- You only eat after sundown, you pray at the other meal times.
The Partial/Selective Fast- this is for people with a medical condition who want to do something, but can’t give up food completely. Fast sugar or starches, meat and dairy to name a few.

Lord, I am excited to fast and get over myself! I know You will have to show up for me in a big way, but You do that anyway Lord. I am so grateful for the opportunity to connect with You this way Father. Show me how to get started and lead me when it gets tough. Thank You for the cross, thank You for loving me when I’m unlovable. Thank You Father for second chances and for the chains that will break in YOUR NAME during this Lent season. We give You all the glory! Forever and ever, AMEN!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Food Isn't Your Problem- Lent Series

Mon, 23 Feb 2026 00:00:00 -0500

“The Lord is close to the brokenhearted; he rescues those who are crushed in spirit.” Psalm 34:18

Matthew 6:16-18 says, “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. But when you fast, put oil on your head and wash your face, so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.”

Notes: Kids should not fast. If you have a medical condition you should consult a doctor before even considering a food fast.

If you can't food fast; social media, gossip, pop, coffee, games on your phone, gambling.

When the craving hits, get on your knees and pray.

Psalm 69:10 - When I wept and humbled my soul with fasting, it became my reproach.

Ezra 8:23 - So we fasted and implored our God for this, and he listened to our entreaty.

Acts 14:23 - And when they had appointed elders for them in every church, with prayer and fasting they committed them to the Lord in whom they had believed.

Isaiah 58:6 - “Is not this the fast that I choose: to loose the bonds of wickedness, to undo the straps of the yoke, to let the oppressed go free, and to break every yoke?

God, I am selfish. Forgive me. Forgive me for all the distractions that keep me from pursuing you and leaning into this part of Your word. You command me to fast Lord and I haven’t. But I want to. I know discipline is an area I struggle with, but I know that with You all things are possible. Create in me a clean heart O God, I ache to hear from You. Show me how to lean into this fast Jesus and help me break the chains that are holding me back from living out all You have for me. I may not be ready Lord, but I AM willing. I think about all You did for me on that cross and it fills me with unspeakable gratitude, let me never take it for granted Jesus. Let me do this because You love me, not so that You’ll love me. Teach me Jesus, my heart is open. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Your Body Doesn't Need Fixed, This Does

Thu, 19 Feb 2026 00:00:00 -0500

“No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who are trained by it. Therefore, strengthen your feeble arms and weak knees. Make level paths for your feet, so that the lame may not be disabled, but rather healed.” Hebrews 12:11-12

“This is what the Lord says: ‘Stop at the crossroads and look around. Ask for the old, godly way, and walk in it. Travel its path, and you will find rest for your souls.’” Jeremiah 6:16

Fixing assumes something is broken. So when your approach sounds like:

“I need to fix my metabolism” “I need to fix my cravings”“I need to fix my body”

Your nervous system hears danger because constant monitoring increases stress, especially when results seem so far off, which they always do at the start. Stress increases cortisol, the stress hormone and cortisol tells your body to conserve, protect, fight.

Your body resists not because it’s stubborn, but because it’s being managed like a problem instead of cared for like a person.

Healing happens when the body feels safe enough to let go, when we start to walk in obedience to the Holy Spirit.

Don’t you WANT that?

Don’t you crave that healing and peace?

What’s keeping you from actually walking in His ways and trusting that surrender works?

Do you think you know more than God?

As you journal today ask yourself:

Where have I been trying to “fix” myself instead of obey and listen? What would change if I treated my body like an ally? Who could I become if I let God lead my weight loss journey?

Lord, I’m tired of fighting and fixing. I am exhausted to be honest. I say I just want You to fix me, yet when You lead and guide me I don’t listen. Help me release the belief that my body is a problem to solve, I love her Lord, help me treat her as such. Thank You for this body Father, forgive me for trying to “fix” myself, I am not broken because You are in me Jesus. Teach me how to create safety in my body instead of pressure to conform to the world. I only want to obey You Lord. Please show me how. I love You so much and it’s in Your Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

You're Fighting the Wrong Battle in Your Weight Loss Journey

Mon, 16 Feb 2026 00:00:00 -0500

“For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world.” Ephesians 6:12

When identity is secure in Christ: We seek Him and not sugar. We rely on Him to heal instead of using excuses to stay stuck. When we root our identity in the gospel of Jesus Christ, shame loses its grip. And God’s direction for our life becomes our focus and joy. Victory is not found in stricter rules — it’s found in standing firm in truth; God’s truth and it’s His truth that sets us free.

Ephesians 6:10-12, “ Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms.”

Lord, I’ve been fighting the wrong battle, I repent. Father thank You that my identity is in You and not the things of this world. Help me to forget myself Jesus, forgive me for vanity and striving and lack of self-control and discipline. Help me to arm myself with your armor, the full armor of God that I have at my disposal. Help me stop fighting myself. Show me where shame has disguised itself as discipline. Root me in truth, not condemnation Father and lead me to live and eat and move and serve as your perfect gospel calls me to. Lead me Jesus, I love You so much. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Your Need to Control is Stalling Your Weight Loss

Thu, 12 Feb 2026 00:00:00 -0500

Control often sounds like:

“I just need stricter rules.” I’m not eating sugar this month.
“I’ll feel better once I get back in control.” I am giving up carbs today.
“I can’t trust myself around food.” I’m going to…XYZ. Fill in your control blank.

Proverbs 3:5-8, “Trust in the Lord with all your heart; and lean not on your own understanding; in all your ways acknowledge him and he will make your paths straight. Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.”

Control says, “I have to manage this myself.” Trust says, “I don’t have to do this alone, God wants to guide me.” Control usually shows up after fear.

Fear of:

Weight gain
Losing progress
Being judged
Feeling out of control

So we respond with:

Food rules
Restriction
Compensation
“Good” and “bad” days

So how do we release the need to control?

Ask yourself:

Where did I learn that control equals safety? What area am I trying to control? Does this come from unresolved trauma? Past experience? Comparison? What am I afraid would happen if I loosened my grip? What does God keep asking me to do that I keep putting off?

Holy Father, I release the belief that control is wisdom. I repent Lord. Heal this desire to force and allow. Teach me how to trust You with my body and my choices, Lord. Thank You for giving me what I need to walk in full obedience to Your voice inside me. Lead me Jesus, I am laying it all down at Your Holy feet. Thank You for loving me enough to care about this area of my life.
Help me listen and obey and remind me always that You are all I need. I love You Lord. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Why Weight Loss Feels Impossible

Mon, 09 Feb 2026 00:00:00 -0500

Proverbs 1:7, “the fear of the Lord is the beginning of knowledge, but fools despise wisdom and instruction.”

Chronic dieting teaches your body: Food is scarce. Energy must be conserved.

It responds by:

Lowering metabolism
Increasing cravings
Holding fat

Add emotional stress:

Carrying everyone else’s needs
Watching the news
Feeling responsible for everything
Never truly resting

Jeremiah 29:13, “You will seek me and find me when you seek me with all your heart.”

Lord, Thank You for new mercies each day. Thank You for this beautiful body that has protected me even when I misunderstood and mistreated her. I want to live and heal for you Lord, I ache to give You this journey. Help me Father, reveal to me the strongholds in my life. Replace my frustration with wisdom and shame with compassion and grace. I am tired Lord, I know You know best, show me what I need today. Teach me how to heal with You instead of fight. I love You Jesus, thank You for Your sacrifice. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Discipline Isn't Your Problem, This Is...

Thu, 05 Feb 2026 00:00:00 -0500

“For God has not given us a spirit of fear, but the power of love, and self-discipline.” 2 Timothy 1:7

Most women try to build discipline on top of:

Fear of weight gain or past trauma
Shame about their body or unkind comments from someone.
Urgency to “fix this fast”

When your body feels threatened:

Hunger hormones spike
Cravings intensify
Obsession increases

How to Regulate your Nervous System:

Predictable hunger and a body who trusts us to fuel her properly.
Natural stopping points when eating so we’re not bingeing or eating beyond our needs.
Reduced obsession. We think less about food and more about honoring God with our choices and our bodies.

Journal Prompts:

Have I been trying to force fruit from depleted soil? What do you need to change today to refocus your efforts? What do you need to repent from? What would love look like instead of pressure? Do you believe that you can truly change when you let God lead?

God, I repent for believing fear was wisdom. I repent from striving instead of trusting, praying and obeying. Restore safety in my body and clarity in my mind Lord, I ache to give you this area of my life. Thank You for Your fruit Father, let it grow inside of me like a sweet tasting treat. Let discipline grow naturally in me Lord as I work to rebuild trust with myself. Thank you Father for this body, let me love her as she deserves. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Trying Harder is Why You're Still Stuck

Mon, 02 Feb 2026 00:00:00 -0500

“Be still, and know that I am God; I will be exalted among the nations, I will be exalted in the earth. The Lord Almighty is with us; the God of Jacob is our fortress.” Psalm 46:10-11

Psalm 46: 1-3. “God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.”

Journal Prompts:

Where has pressure replaced trust? Where are you rushing when God’s calling you to sit? What would obedience look like without urgency? How can you build rest into your schedule today?

God, I repent. My try harder and fear of failure struggle are keeping me from truly living for You and releasing the strive and try in my life. I’m laying it down Lord, once and for all. I am so tired of this fight within myself, Jesus. I surrender it all to You. I release the belief that change requires suffering Jesus, lead me to what You have for me today and help me to trust without fear of the future. Teach me how to slow today Lord, right now. I love You so much. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

If Willpower Worked You'd Be Skinny By Now

Thu, 29 Jan 2026 00:00:00 -0500

Galatians 6:9, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Willpower assumes three things:

Your body is neutral
Your emotions are irrelevant
Your history doesn’t matter

Journal Prompts:

-Where have I mistaken exhaustion for disobedience? Where have you tried to be busy instead of obedient? What if my body doesn’t need control but compassion? How can I make my body feel safe today?

Lord, I lay down the belief that busy makes me better and that my struggle makes me weak.Father forgive me for making excuses and not listening to where You’re guiding me. I know that I need You most Lord. Show me how to steward my body with wisdom instead of force. Help me to love her, speak truth to her, rest her when she needs, move her and fuel her how she desires. Heal the places where shame has taken root Jesus, I love You so much. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Weight Loss Over 40- Why its Hard and What to Do

Mon, 26 Jan 2026 00:00:00 -0500

Ephesians 6:12-13, For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore, put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.

After 40, when weight loss slows down, the enemy whispers:
You’re failing. You’re losing control. You’re falling apart. You’re behind. You should be further by now.

The enemy says: • low serotonin → “you’re failing emotionally” • low estrogen → “you have no control” • slow metabolism → “you’ll always struggle” • fatigue → “see, this isn’t working”

3. Your identity in Christ is stronger than your hormones. Hormones influence your cravings — not your calling.

Hormone #1 — Estrogen -This affects: • metabolism rate • serotonin • motivation • mood stability • satisfaction after meals.

Hormone #2 — Progesterone- This impacts: • sleep • anxiety • water retention • inflammation– Less sleep = more cravings. More anxiety = more snacking. More inflammation = slower weight loss.

Hormone #3 — Cortisol Increase- Women over 40 clear cortisol 40% slower.

The Fix:

1. Reclaim your identity from symptoms. “God is not limited by my biology.”

2. Eat FOR your hormones..

A woman over 40 needs:
✔ Protein every meal. 25-30 grams per meal, 4-5 meals per day.
✔ Fiber (20–25g) daily.
✔ Healthy fats-
✔ Consistent carbs (not low carb, not high carb—balanced)
✔ Breakfast within 60–90 minutes of waking up
✔ Meals every 3–4 hours- this maintains metabolism without the crash and need for quick carbs or caffeine.

This reduces • insulin spikes • cravings • energy crashes • mood swings • snacking

Your spiritual habits regulate your physical habits. When you pray first, you eat differently. When you rest in God, your cravings calm down. When your soul feels safe, your hunger quiets.

Lord, restore my identity, for so long I’ve let my body dictate my decisions about how I feel about myself. Silence the lies that cling to my body and replace them with the truth of Your Holy Word. Help me honor You with the way I nourish myself in word and deed Lord. Strengthen my body, balance my hormones, and renew my mind in a way only You can. I love You Lord, thank You for this body I get to reshape and love. Let me honor You with how I love her today, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Cravings, Cortisol and Satan's Counterfeit Comfort

Thu, 22 Jan 2026 00:00:00 -0500

Galatians 5:16-18” So I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the flesh desires what is contrary to the Spirit, and the Spirit what is contrary to the flesh. They are in conflict with each other, so that you are not to do whatever[c] you want. But if you are led by the Spirit, you are not under the law.

LET’S TALK ABOUT THE HORMONE REALITY FOR WOMEN 40+

Hormone #1 — Cortisol- Your stress hormone. Women over 40 produce more of it and clear it more slowly. High cortisol increases: ✔ belly fat ✔ cravings for sugar ✔ emotional reactivity ✔ nighttime overeating

Hormone #2 — Insulin- Insulin resistance becomes more common after 40.
Which means: ✔ more hunger ✔ more energy crashes ✔ more “why do I want sugar at 3pm every day?”

Hormone #3 — Estrogen Decline- Lower estrogen impacts: ✔ serotonin (your feel-good hormone) ✔ motivation ✔ satisfaction after eating

HERE IS A SPIRITUAL + HORMONAL SOLUTION:

1. Interrupt the spiritual moment - When cravings hit, ask: “What am I really needing right now?” Peace? Rest? Affection? Relief?

2. Stabilize your hormones with structure.

• Eat every 3–4 hours
• Include protein + fiber-filled carb + healthy fat
• Drink 16-20 ounces of water every afternoon- ½ your weight in ounces total each day
• Stop fasting too long- intermittent fasting can be beneficial for some as long as you’re meeting your macros
• Don’t skip meals thinking it will help (it spikes cravings later)

3. Create a spiritual replacement habit-Pause. Pray. Plan

Lord, show me the places where cravings have become comfort. Search me God and know my heart, test me and know my anxious thoughts. See if there is any offensive wayt in me an dlead me in the way everlasting. Thank you for that Psalm Father, let it be the anthem of my life. LEad me to daily repentance Jesus, change me, change my unhealthy habits. Realign my relationship with my body, help me rest her, love her, fuel her and speak LIFE to her. Teach me to see the trap, the trigger, and the truth. Thank Your for thoughtful reminders of Your faithfulness. Help my hormones stabilize, my mind settle, and my spirit strengthen through Your Holy Spirit inside me. Thank You for answered prayer, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Done Dieting? Rebuild Trust with Your Body

Mon, 19 Jan 2026 00:00:00 -0500

Psalm 139:14 says. For you created me in my inmost being; you knit me together in my mother’s womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know them full well. My frame was not hidden from you when I was made in the secret place, when I was woven together in the depths of the earth. Your eyes say my unformed body; all the days ordained for me were written in your book before one of them came to be.How precious to me are your thoughts God! How vast the sum of them! Were I to count them, they would outnumber the grains of sand- when I am awake I am still with you.”

Repair Trust with Your Body. Here are the three pillars:

Step 1: Predictable Feeding -Your body feels safe when it knows food is coming. Eat every 3–4 hours. Protein every meal. Stop skipping breakfast — your hormones pay the price.

Step 2: Gentle, Consistent Movement - You don’t need to punish your body. You need to partner with it. Women over 40 benefit most from:

• Strength training • Walking • Stretching • Light cardio, in your zone 2 heart rate zone. Not extremes. Just consistency.

Step 3: Respectful Self-Talk- Your body hears you. It responds to the way you speak to it. Shift from: “She never loses weight.” to “She is healing, and she’s doing her best.”

Lord, forgive me for thinking and speaking negatively about my body. I love her Jesus, thank You for gifting her to me. Lord help her forgive me for the way I’ve abused her physically and emotionally. Help me restore my relationship with my body. Help me to love her, encourage her, move her and fuel her as she leads. Show me how to trust this body You created just for me.
Heal the places where we’ve mistreated ourselves and thank You for new mercies each day. It’s in Your Name I pray Lord, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

When Emotional Eating Feels Automatic

Thu, 15 Jan 2026 00:00:00 -0500

Psalm 34:18: The Lord is close to the brokenhearted; He rescues those whose spirits are crushed..

Why Emotional Eating Happens:
1.Stress & Cortisol- Your body seeks quick dopamine. Sugar appears to be an instant comfort.

2. Fatigue
After 40, your hunger hormones rise when you’re tired. It’s not “lack of willpower” — it’s biology, but it can be realigned.

3. Loneliness or overwhelm- Food seems to be a silent companion.

4. Unprocessed emotions- We avoid feelings by eating them, only to be left feeling worse than before.

Eradicate Emotional Eating with this METHOD:

The 1-Minute Interrupt: When you start to feel the pull to the fridge or pantry, before you take a step in that direction or even one bite, pause for 1 minute and ask yourself:

1. What is my body feeling? Tired? Anxious? Overstimulated?

2. What is my heart feeling? Lonely? Hurt? Ignored?

3. What does my spirit need? Peace? Prayer? Stillness?

Lord, I am so tired of this crutch. I am so tired of leaning on food when I know You are the only true fix to any issue I face. Father forgive me for seeking fulfillment in food and diets, Lord I am laying it all down. No more going to the pantry before I run to You. Lead me Lord, take this struggle from me, I can’t do it on my own and I don’t want to. I want to operate on the Resurrection power that lives inside of me, thanks to You. Restore me Father! Rescue me from this exhausting emotional cycle, I’m done. Give me what I need today Lord, which is time with You and in Your Holy Word. Remind me why I’m here, Lord, to serve and love others in Your Name. I ask this in Your Name, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Rest Your Metabolism, Renew Your Mind

Mon, 12 Jan 2026 00:00:00 -0500

Romans 12:1-3; “Therefore, I urge you brothers and sisters, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to Go. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. then you will be able to test and approve what God’s will is, His perfect and pleasing will.”

Your Metabolic Reset:

Eat 20–30g protein within 90 minutes of waking.
Strength train 2–3x per week — even 20 minutes counts.
Walk after meals —2-5 minutes stabilizes blood sugar.
Drink 16 ounces of water before coffee — your hormones thank you.
Go to bed 30 minutes earlier — this one changes everything.

THE MINDSET RESET:

Belief Shift #1: “I don’t have to be perfect. I just have to be consistent.”

Seemingly small steps compound.

Belief Shift #2: “My body is capable of healing.”

Even in your 40s, 50s, 60s your cells regenerate. Your metabolism can revive by taking these steps.

Belief Shift #3: “God is working on the inside as I work on the outside.”

It’s not you alone. You are partnering with the Holy Spirit.

Meal Prep this week: You’re going to pick ONE to focus on.

• Protein-prep week: cook 2 proteins (chicken + turkey). Or fish and lean ground beef.
• Veggie-prep week: chop 4 veggies you love. Eat raw or roasted.
• Breakfast-prep week: prep 3 high-protein breakfasts.

Lord, thank You for another year and another day to try again. Father, instill in me what You would have me focus on this year, but more importantly today. Help me to reduce overwhelm and rest in You and where You will guide me. Let me lean into the seemingly small details that matter so much but help me to focus on listening to You instead of the lie in me. Remove my flesh Father, rid me of myself Jesus, I belong to You. Teach me to think differently about my body and my age. Reset my body Lord, let me love her, move her and fuel her in a way that honors You. Make this a year of partnership with You Lord. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Your Weekly Meal Prep Plan and Menu!

Thu, 08 Jan 2026 00:00:00 -0500

John 14:27 “Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.”

5-MINUTE PANTRY AUDIT

What foods cause chaos for you? Pitch it, even if it isn’t even opened. Pitch it.
What foods make you feel grounded? Add it.
What’s missing that you need for simple protein? Eggs, plain greek yogurt, Rx bars, chicken.
What’s one swap that would make this space feel peaceful and productive?

Now choose one thing to add and one thing to release this week.

Here are 3 steps to Meal Prep This Week:

Prep 1: Protein Base
Choose ONE for the next 3 days:

1 lb chicken breast (yields 4 servings, ~30g protein each)
1 lb lean ground turkey (4 servings, ~28g protein each)
4 boiled eggs + 1 cup cottage cheese (2 days, ~26g protein)
1 pack baked salmon (~32g protein per 4 oz)

Prep 2: Veggie Base
Choose ONE:

1 bag broccoli or green beans
1 chopped cucumber + tomatoes
1 sheet-pan of whatever you have (cauliflower, carrots, asparagus)

Roast or steam.

Prep 3: Carb Base
Choose ONE:

1 cup quinoa- eat in ½ c servings
1 cup brown rice-eat in ½ c servings
2 baked sweet potatoes-eat in ½ c servings

Lord, thank You for being present in the small things. Teach us to nourish our bodies without fear or shame. Give us the courage to choose simplicity over striving. Let our kitchens become places of peace and thank You Father that i don’t have to stay stuck in a body that feels heavy. I love this body Jesus, You gifted it to me before Genesis one, let me love her, rest her, fuel her and speak life to her always. Give me the words Father, it’s in Your Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Women Over 40-Resetting Hormones Habits and Hope!!

Mon, 05 Jan 2026 00:00:00 -0500

Isaiah 40:29–31 “He gives power to the weak and strength to the powerless. But those who trust in the Lord will find new strength.”
finally ready to admit that your way just doesn’t work. Keep listening and take notes.

3 Ways to Lose Weight over 40.

1. Protein Timing & Quantity
Aim for 100–120g daily, broken into 4-5 servings. Why? It stabilizes blood sugar and protects muscle. If you want to lean out, protein, protein, protein

2. Strength Training 2–3x Weekly in your zone 2 heart rate.

3. Nervous System Regulation
Women over 40 lose weight best when stress is lowered. Cortisol, the stress hormone must be balanced, this is why dieting harder often backfires.

So here is a 3-Step Pause practice that will help you refocus.

When you feel the urge to emotionally eat:

Say out loud: “Lord, what do I really need right now?”
Whisper Scripture: “The Lord is my shepherd; I have all I need.” Ps. 23:1
Take 3 slow breaths.

Lord, You see every woman listening, her fears, her fatigue, her hopes. Father it feels hard to lose weight after 40 and we know that You ache for us to be our best self. Can you tell us what we need today Jesus? Will you put a word on our heart so we can take the first step. Lord, we’re tired of living in our excuses, help us break the chains keeping us tied to unhealthy thoughts and patterns, fill us what You Lord and remind us what we truly need, a heart sensitive to Your Holy Spirit. Thank you Father, it’s in Your precious Name we pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Happy New Year! No Resolutions Just Results!

Thu, 01 Jan 2026 00:00:00 -0500

Luke 12: 22- "Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear. For life is more than food, and the body more than clothes. Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds! Who of you by worrying can add a single hour to your life? Since you cannot do this very little thing, why do you worry about the rest?

21 Day Challenge

25 grams of protein at breakfast
One walk or 15-minute movement daily. I have a great indoor fitness walking program that I do 3-4 times per week, hit me up for the sample workout!
Journal daily. Your verse of encouragement and 3 things you’re working on that day.
One prayer every morning: “Lord, give me what I need today.

Father, thank You for this New Year, thank you for new mercies daily. Thank you that we get to celebrate Jesus every day, not just at Christmas. Thank You Father for the encouragement and conviction to lean on You in my weight loss journey this year. Remove the temptation to starve myself of binge Lord. Show me the spirit of discipline that lives in me because of You and let Your Holy character shape me as I lay down my burdens at the cross again. I am tired of this fight Lord, help me to practice the things we talked about today. Calm me Father, keep me focused on You and Your Holy Spirit voice in me, and not my doubt. Forgive me Father for trying to control and shame the weight off of me, help me to love me as You love me and help me to see myself as the daughter I am. Help us release perfection. Teach us to move with grace, eat with wisdom, and rest with trust. Make our habits holy Father. It’s in Your Name we pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

A Biblical Reset for January!!

Mon, 29 Dec 2025 00:00:00 -0500

Lamentations 3:22–23, “The faithful love of the Lord never ends! His mercies never cease. Great is his faithfulness; his mercies begin afresh each morning.”

Ladies Over 40:

Physiology with compassion
-After forty, hormones begin subtle shifts. Estrogen, progesterone, and testosterone patterns change. Your basal metabolic rate nudges down. Sleep becomes more fragile. These aren’t moral failures; they’re biological processes. Treat them like information, not indictment.

The compassion principle
Shame increases cortisol, and cortisol holds on to weight. When you respond to yourself with harshness, your body interprets that as stress. The first move toward sustainable change is kindness to your nervous system. That looks like two deep breaths before you eat, a pause before a decision, speak love to yourself, or an end of the day gratitude ritual.
Small worship practices that change biology
Let’s call habits “liturgies” — small, repeated acts that shape your soul and body. Three liturgies that matter:
- Morning water 16-20 ounces + 25 grams of protein within 60 minutes of waking (stabilizes blood sugar).
- A 12–20 minute walk mid-afternoon (lowers stress, improves insulin sensitivity).
- A 15-minute meal-prep habit twice a week (reduces decision fatigue).

These are tactical things you can start right now.

Week 1: The Mercy Move

Choose one liturgy. Do it 5 days. Not 30 days. Five. This reduces pressure and builds trust.

Week 2: The Gentle Strength

Add a 10–15 minute strength-mini: bodyweight squats, wall push-ups, and a single-band row. Two sessions this week.

Week 3: The Meal-Plan Practice

Rotate three dinners you like. Make an extra portion each night. Your freezer and fridge will become your friend.

Week 4: The Sabbath Check

Pick one day this week to notice: What nourished you? What drained you? No judgment — just noticing. And Sabbath doesn’t have to be Sunday; it’s whatever day works for you.

Lord Jesus, thank You that Your mercies are new every morning. Soften the hard edges in us that call for perfection. Give us courage for small acts of kindness toward our bodies. Teach us to steward what You have given with humility and joy. When we stumble, remind us You are not counting our failures — You are of

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Merry Christmas Family!!!

Thu, 25 Dec 2025 00:00:00 -0500

“Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Luke 2:11.

I just want to wish you a very Merry Christmas and remind you that today is about the Lord and the people in your family who are hard to deal with can never take that away from you. So let’s eat, drink and be merry and celebrate the birth of the One who lived the perfect life; who went to the cross as the perfect lamb sacrifice. The greatest gift isn’t under your tree, it’s sharing the gospel with the lost.

So, my gift to you today is a challenge. I would like to challenge you or encourage you to share your testimony with someone. Not why they need Jesus, but what Jesus did for you. Someone needs to hear your story. Let the Spirit prompt you, He’ll give you the words. Maybe pray at dinner. I don’t know where He’ll lead you but let Him lead you and watch how your story will impact others for the Kingdom. You are worthy my friend! Merry Christmas!!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Guilt Free Christmas! Eating with Intention!

Mon, 22 Dec 2025 00:00:00 -0500

Hebrews 12:1 “Therefore, since we are surrounded by such a great crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.”

Hebrews 12:11“No discipline is pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who are trained by it.”

THE CHRISTMAS FREEDOM FRAMEWORK- Three steps to enjoy food without guilt:

1. Pause & Decide-Before you grab something: Ask yourself: “Do I want this?” “Does this align with my goals today?” “Will this make me feel good afterward?”

2. Enjoy Intentionally

3. Release Guilt Immediately

Guilt never leads to aligned choices. Shame never grows fruit. Condemnation never produces transformation. If you overeat, simply say: “Lord, thank You for grace. Help me realign on my next choice.”

LIGHTER PEPPERMINT BARK:

1 cup sugar-free chocolate chips- or use what you have.
1 tbsp coconut oil
½ scoop vanilla or peppermint protein powder
1–2 crushed candy canes
Optional: peppermint extract

Directions

Melt chocolate and coconut oil.
Stir in protein powder and peppermint extract.
Spread thinly on parchment.
Sprinkle crushed candy cane on top.
Freeze, break into pieces, and enjoy.

Lord Jesus, I love You so much. Thank You Father for giving us freedom, although sometimes I wish you’d just button up my mouth. Lord, help me enjoy food with intention and peace, remembering the true meaning of this season. Break off guilt, shame, and emotional pressure Lord, I want to only live for You. Guide my choices today and help me to focus on one meal, one choice at a time. Let me remember that the call is to serve others and make disciples, Lord let me serve others instead of my cravings. Steady my heart, and lead me in a path of health, gratitude and balance this Christmas season. Thank You for loving me Lord. It’s in Your Holy Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Managing Stress and Overwhelm This Christmas

Thu, 18 Dec 2025 00:00:00 -0500

Philippians 4:6 “Don’t worry about anything; instead pray about everything. Tell God what you need and thank Him for all He has done.”

3 Steps to Keep the Peace:

1. Slow your mind with “The 30-Second Reset” Whenever you feel overwhelmed: Pause. Place your hand on your chest. Take one deep breath. Say: “Lord, I need You.” This resets your nervous system and your spirit. Try it right now. Feel the shift? That’s the power of the Holy Spirit intervening on your behalf.

2. End the mental chaos with a “Brain Dump Prayer”
At the end of a stressful day: Get out a blank sheet of paper- Write down everything swirling in your mind- Turn the list into a prayer- “Lord, here are today’s burdens. I’m giving them back to You.” Your mind will breathe again.

3. Create a “Peace Priority List”

Instead of trying to do everything, choose: The 3 most important things for the day- The 1 habit that grounds you-The 1 moment of rest you will honor-

Here are a few ways you can destress this week:

1. Lower your holiday expectations, LOWER YOUR EXPECTATIONS.

2. Delegate boldly- it won’t be done your way, that doesn’t mean it isn’t right.

3. Set boundaries without guilt:

A loving “no” protects your peace. Try this:“I wish we could, but this season is full. We love you though!” Or:“I can’t commit but thank you for thinking of us.”

4. Nourish your body intentionally

5. Choose 10 minutes of movement

Jesus, we love you. Thank You for being our Peace. Thank You Father that we get to celebrate the birth of Jesus this week, thank you for this time together with family and friends and the ability to serve, love and give back. Help us to focus on what’s truly important this year. We want to forget the overwhelm and strive and try. Calm my mind Jesus, settle my spirit, and break the chains of distraction this season. I crave intimacy with you Lord, help me walk in step with your Holy Spirit leading the way. Teach me to rest, to lay down control and remember that Jesus is the only reason for the season. Happy birthday Father, Amen

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Stay Consistent in Your Weight Loss During the Christmas Season!

Mon, 15 Dec 2025 00:00:00 -0500

Psalm 16:8, “I know the Lord is always with me. I will not be shaken, for he is right beside me.”

3 PILLARS OF CONSISTENCY

1. Choose ONE anchor habit -One habit that grounds you.

Examples:

Protein at every meal
A 10-minute walk
Drinking enough water
Tracking your food
Going to bed on time

2. Have a “Busy Week Plan,”

A Busy Week Plan sounds like:

I’ll work out 3 times, even if it’s 10 minutes.
I’ll make balanced choices at 2 meals each day.
I’ll take one walk per day.
I’ll track breakfast and lunch daily.

3. Cover your intentions in prayer

“Lord, give me what I need today, which is You. Help me choose actions that align with your plan for my life and give me wisdom in my choices, peace in my emotions, and strength in my body. I surrender my body and my choices to You. Thank You Father for the birth of Your Son, help me to remember every moment of every day, the true meaning of this season. The rest is just noise. I love you Lord, Amen."

A 10-Minute Christmas Circuit. Do each move 40 seconds on, 20 seconds rest. Repeat twice.

Squats
Wall push-ups or regular push-ups
March in place or jog in place
Hip hinge / good mornings
Plank or modified plank

Stretch for 1 minute after. This is enough. This counts. This moves your body toward health today, instead of waiting for January.

PROTEIN HOT CHOCOLATE.

1 cup unsweetened almond milk
1 scoop chocolate protein powder
1 tbsp cocoa powder
1–2 tsp stevia or sweetener of choice
Pinch of salt
Optional: peppermint extract

Directions:

Heat almond milk on stovetop.
Whisk in protein powder, cocoa, sweetener, and salt.
Add peppermint if you want that Christmas flavor.
Pour into a mug and enjoy on a cozy December evening.

Lord, thank You for being steady when everything around us feels busy. Help me walk in consistency this December. Give me strength, clarity, and peace in my choices. Help me honor You with my food, my body, my movement, and my mindset. I surrender this week to You. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Christmas Workouts You'll Want to Do!

Thu, 11 Dec 2025 00:00:00 -0500

Proverbs 31:25: “She is clothed with strength and dignity, and she laughs without fear of the future.”

DECEMBER MOVEMENT FRAMEWORK:

1. Choose Your “Non-Negotiable Minimum” Your minimum is the smallest version of a workout you will always do.

10-minute walk-8-minute strength circuit-12 minutes of Pilates-10 minutes of stretching.

2. Choose Your “Preferred” Workouts- These are more structured workouts you do as time allows.

- 20–30 minutes strength-Fitness class-Long walk -Yoga session- These are bonuses — not expectations.

3. Use the “Two-Day Rule”

4. Keep it SIMPLE

5. Connect Movement to Your Mood, Not Your Weight!

** Here is YOUR 3-TIER DECEMBER MOVEMENT PLAN:

Tier 1 — YOUR MINIMUM - Something you can always do:

10-minute walk
8-minute strength circuit
10-minute bodyweight routine

Tier 2 — YOUR PREFERRED- When you have more time:

20–30 minute strength
A class you enjoy
Longer walks
Pilates or yoga

Tier 3 — YOUR BONUS- Only if you want to:

A long hike
A full workout video
A 30-45-minute session

- - 12-Minute “Christmas Strength Flow” Do each move for 45 seconds, rest 15 seconds:

Squats
Push-ups (wall, counter, or floor)
Glute bridges
Marching high knees
Reverse lunges
Plank (knees or toes)

Repeat 2 rounds = 12 minutes.

Gingerbread Protein Smoothie:

1 scoop vanilla protein
1 cup almond milk
½ frozen banana
1 tsp cinnamon
½ tsp ginger
½ tsp nutmeg
Blend + enjoy a festive, nourishing treat.

Lord, thank You for the gift of movement, help us to love our bodies this Christmas, what a beautiful gift we can offer ourselves. Father, please help the woman listening see her worth in being your daughter, help her seek to honor You in all she does and how she moves today. Remind her that her strength comes from Your Holy Spirit inside her. Give her the strength to use the fruit of discipline that you have instilled in her. Give her comfort in discomfort Lord, we know movement isn’t easy for many of us. Help her to find movement that empowers her Jesus! We thank You for the fruit of discipline and joy! Let movement be a place of worship, not pressure. Help us move to honor You, In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Enjoy Holiday Food Without Overeating!!

Mon, 08 Dec 2025 00:00:00 -0500

1 Corinthians 10:13 “No temptation has overtaken you except what is common to mankind. And God is faithful; He will not let you be tempted beyond what you can bear. But when you are tempted, He will also provide a way out so you can endure it.”

-THE HOLIDAY PEACE-EATING FRAMEWORK:

1. Choose Your Foods With Intention — Not Obligation- Ask yourself BEFORE you eat: “Do I really want this?”

2. The 50% Peace Plate Method- This method gives you: • Freedom • Enjoyment
• Control • No guilt- Fill your plate like this: ✔ 50% protein + produce ✔ 50% fun holiday foods. Protein stabilizes hunger- Produce adds volume-You still get the foods you love.

3. One Plate — Eat Slowly — Enjoy Every Bite

4. Drop the Guilt — It’s Not Holy and It’s Not Helping- Guilt after eating does NOT:

Burn calories-Undo your choices-Help your mindset-Make you healthier-Make you more godly.

5. No “I Blew It” Thinking Allowed- Did you hear me? There is NO condemnation in a believer! This is the thought that destroys progress more than food ever will.

Peppermint Mocha Protein Frappe! It’s Festive, delicious, AND macro-friendly:

1 scoop vanilla protein
½ cup almond milk
½ cup ice
1 tsp cocoa
Dash peppermint extract
Optional: one crushed mini candy cane

Blend. Enjoy without the sugar crash!!! Eating healthy shouldn't be boring.

Lord, thank You for the gift of food and celebration. Thank you for the birth of Your Son, let us remember the true meaning of this season Lord and help us to focus on serving and loving others instead of our plates or our weight. Help us enjoy meals with peace, freedom, and gratitude. Thank you that we get to honor You this season Father. Please Lord, remove the guilt. Replace pressure with wisdom and the strength to walk in obedience to your word, thank you for the Holy Spirit Father. Help every ear who hears this message be filled with you this moment and give her Your peace that passes all understanding. I love You Father, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Staying Focused On Your Weight Loss In A Busy Season

Thu, 04 Dec 2025 00:00:00 -0500

Isaiah 26:3 “You will keep in perfect peace his whose mind is steadfast because he trusts in you.

1. Anchor Your Morning — Even 5 Minutes Changes Your Day.

Try this 1-minute prayer: “Lord, steady my mind. Direct my choices. Let me honor You today.”

2. Nourish Your Body Instead of Restricting

3. Protect Your Peace — Protect Your Schedule

You are allowed to say: “We’re staying home tonight.” “That doesn’t work for us this year.” “We’ll celebrate simply.” Peace is not passive. Peace requires boundaries.

4. Keep Movement Simple + Repeatable

Your December workouts should be:

Empowering
Simple
Strength-based
Repeatable

5. Shift into a “December Woman” Identity

10 minute WORKOUT:

Round (2 minutes):
• 30 sec squats
• 30 sec wall push-ups
• 30 sec marching high knees
• 30 sec glute bridges

Repeat 5 rounds (10 minutes total). Strength keeps your metabolism steady all month long.

Cinnamon Vanilla Protein Hot Cocoa:

1 cup unsweetened almond milk
1 scoop chocolate or vanilla protein
1 tsp cocoa powder
Dash of cinnamon
Drop of vanilla
Blend, heat, sip, enjoy. Protein keeps cravings under control — especially in December.

Lord, thank You for this woman listening. Remind her Father who she is in You. Give her a December filled with peace, strength, and Christ-centered purpose. Help her nourish her body, protect her time, and walk in wisdom and joy as she focuses on the true meaning of the season, You. Steady her mind Jesus, calm her heart, and guide her choices. Thank You Father, in Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How to Eat For Fat Loss

Mon, 01 Dec 2025 00:00:00 -0500

Don't forget! Tomorrow we kick off the Merry Christmas BOOTCAMP! It's a one day event happening in my Free Community! Join my email list at herweightlossmindset.com, subscribe to my email list (no spam ever) and I'll email you the link!!!

“So whether you eat or drink, or whatever you do, do it all for the glory of God.” —1 Corinthians 10:31.

Macros — short for macronutrients — are simply the nutrients your body needs:
-Protein -Carbohydrates -Fats

1. Protein is Your Body’s Building Block
Protein is the most important macro for weight loss. It helps repair and build muscle, keeps you full longer, and supports your metabolism. Protein IS the difference in reaching your weight loss goal!

2. Carbs or carbohydrates are Your Body’s Fuel, your energy for the day.
Carbs often get a bad reputation, but your body and your brain need them. Carbs, the RIGHT carbs are your body’s main source of energy. The key is to choose quality carbs: Fruits and vegetables, Whole grains like oats, rice, potatoes, quinoa. Legumes like beans and lentils.

3. Fats: Your Body’s Hormone Helper
Healthy fats are essential — especially for women. They support hormones, help absorb vitamins, and keep your skin, hair, and brain healthy.

Instead of obsessing over numbers, try this simple, faith-filled approach to balance your meals visually:

½ your plate: vegetables; like broccoli, peppers, spinach, cauliflower, anything in season. Squash is a great option! And eating 4-6 cups of veggies daily will help you reach your fiber goal, go number two and lean out all at the same time!
¼ your plate: lean protein- I like to aim for 6-8 ounces per meal, or 25-30 grams per meal, eating 4-6 times per day. It will take about a week for your body to adjust, do your best and keep going!
¼ your plate: healthy carbs (like sweet potatoes, beans or rice)
Add: a thumb-size serving of healthy fat, a dash of salt and you’re on your way to a more balanced approach!

Thank You “Father for creating our bodies with such care and purpose. You designed us to thrive, to have energy, and to serve You well. Help us to see food as a gift — not as the enemy. Teach us to fuel our bodies with wisdom, to eat with peace, and to trust You to guide our choices. Remind us that balance is holy, and that we can glorify You even in what we eat and drink. We give this journey — and our health — back to You. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Happy Thanksgiving!!!

Thu, 27 Nov 2025 00:00:00 -0500

1 Thessalonians 5:16-18 “Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”

Reflection:

What are you thankful for today?

WHO are you thankful for today?

If you woke up today with ONLY what you thanked God for yesterday, what would you have?

Journal Prompts:

- What has God carried you through this year?

- How has He shown His faithfulness in your body, your health, or your mindset?

- And what blessing, no matter how small, are you most thankful for right now?

Father, thank You for this beautiful day of gratitude. Thank You for every listener, for the hands that prepare the meal, and the hearts gathered around the table. Remind us that every good thing comes from You. Help us to eat with peace, to laugh with joy, and to rest in Your love. We give You praise today and every day. In Jesus’ name, amen.

Happy Thanksgiving!!!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How I lost 90 Pounds- My Faith + Fitness Journey

Mon, 24 Nov 2025 00:00:00 -0500

Psalm 40:1–3 “I waited patiently for the Lord to help me, and he turned to me and heard my cry. He lifted me out of the pit of despair, out of the mud and the mire. He set my feet on solid ground and steadied me as I walked along.”

The goal isn’t to get smaller — it’s to grow stronger in Him.

I’ve realized that The Process: Slow, Steady, and Sacred.

Philippians 1:6 says, “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.”

Your Daily Encouragement: You just have to take one small, surrendered step. Invite God into your journey. Pray over your meals. Ask Him to help you crave His presence more than anything else.

Isaiah 40:31 says, “But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”

Lord, thank You for walking with me through every step of this journey — through the highs, the lows, and everything in between. Father forgive me when I think of my weight or food before You. And Jesus, for the woman listening today, I pray You lift her out of shame and fill her with Your Holy peace and strength. Help her see that she is not behind — she is being rebuilt. Give her courage to take the next step, to trust You with her body and her story.
Do what only You can do, Lord. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Fall Recipes that Support Your Weight Loss Goals

Thu, 20 Nov 2025 00:00:00 -0500

Ezekiel 47:12 “Fruit trees of all kinds will grow along both sides of the river. The leaves of these trees will never turn brown and fall, and there will always be fruit on their branches. There will be a new crop every month, for they are watered by the river flowing from the Temple. The fruit will be for food and the leaves for healing.”

Try these delicious recipes:

1. Harvest Breakfast Bowl.

½ cup cooked oats or quinoa
1 small apple or pear, diced
1 tablespoon chopped nuts
A sprinkle of cinnamon
A drizzle of almond butter or protein powder mixed in, or both!

Lord, thank You for this food that fuels my purpose. Help me walk in Your strength and wisdom today.

Psalm 90:17 (NLT) says, “May the Lord our God show us His approval and make our efforts successful.”

2. Autumn Power Soup.

1 tablespoon olive oil
1 chopped onion, 2 carrots, 1 celery stalk
1 cup cubed butternut squash
4 cups broth (chicken or vegetable)
½ cup lentils or white beans
Herbs like thyme, sage, and a pinch of cinnamon

Simmer until everything is tender and serve warm. Oh man, just seeing this recipe makes me feel all warm and fuzzy inside. This soup supports immunity, balances hormones, and satisfies your hunger naturally. Isn’t that amazing! And each ingredient placed on the Earth just for you.

3. Spiced Pumpkin Protein Muffins.

1 cup canned pumpkin
2 eggs
½ cup oats or almond flour
1 scoop vanilla protein powder
½ teaspoon cinnamon, nutmeg, and a dash of salt
1 tablespoon maple syrup or stevia to taste

Just Mix, scoop into muffin tins, and bake at 350°F for 20 minutes. These freeze well and make an amazing grab-and-go snack or breakfast.

Instead of saying, “I can’t have that,” we start saying, “I can enjoy this in peace and balance.” Healthy eating isn’t about restriction — it’s about stewarding our bodies and choices in a way that honors God.

Most Holy Father, thank You for Your good design for food and nourishment. Thank You for fruits, grains, and vegetables that bring healing to our bodies and peace to our minds. Help us honor You in our kitchens and our choices. Teach us to see food not as a burden or a battle, but as a blessing from Your hand. Let us eat to honor you Jesus. Fill our homes with joy, peace, self-discipline, gratitude, and health this season. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Grace Over Guilt- Navigating Holiday Food with Peace

Mon, 17 Nov 2025 00:00:00 -0500

Titus 2:11–12 says: “For the grace of God has been revealed, bringing salvation to all people. And we are instructed to turn from godless living and sinful pleasures. We should live in this evil world with wisdom, righteousness, and devotion to God.”

Here are three ways to replace guilt with grace this holiday season:

1. Remember Grace Teaches, Not Shames- The enemy wants you to live in guilt and shame — to believe that if you overate, you’ve failed. But guilt says, “I messed up; I’m worthless.” Grace says, “I messed up; I’m still loved.”

2. Practice Mindful Enjoyment, Not Restriction:

So many women swing between two extremes during the holidays: all-in indulgence or total restriction. Neither brings peace OR results no matter what diet culture tells you. We see an insurgence of weight loss this, and new years resolutions that. We’re not going there anymore, God’s plan is better.

1 Timothy 4:4 says, “Since everything God created is good, we should not reject any of it but receive it with thanks.”

3. Plan Ahead with Wisdom and Freedom- Grace doesn’t mean we ignore healthy choices; it means we approach them with peace. Before the holidays, plan simple ways to stay balanced:

Eat a protein-rich breakfast before big dinners. Focus on water first and loading up with veggies at your dinner.
Bring a dish you love that aligns with your goals. Make sure to get a workout in that morning so you’ll feel accomplished!
Decide ahead of time what matters most — maybe it’s Grandma’s pie, not every dessert on the table. Or if there are a few you want to try, 1-2 bites of each, share with your spouse.

Father, thank You for Your grace that doesn’t shame us — it shapes us. Teach us to eat, live, and celebrate with wisdom and peace. When guilt tries to steal our joy, remind us that You are not disappointed — You are delighted in our progress. Help us extend grace to ourselves as freely as You extend it to us. In every meal, every choice, every celebration, may we honor You. In Jesus’ name, amen.

Ask yourself this week:

When do you tend to feel the most guilt around food, is there an environment or person that brings it out? How can you invite grace into that moment?
What does “mindful enjoyment” look like for you this season? What are the treats you must have? Enjoy them! Eating an entire dessert is OK!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Ways to Stay on Track with Your Weight Loss During the Holidays

Thu, 13 Nov 2025 00:00:00 -0500

Proverbs 4:25–27 “Look straight ahead, and fix your eyes on what lies before you. Mark out a straight path for your feet; stay on the safe path. Don’t get sidetracked; keep your feet from following evil.”

3 Ways to Stay on Track:

1. Focus on One thing and doing one thing well.

Philippians 3:16 says, “We must hold on to the progress we have already made.”

2. Set Boundaries with yourself and others That Guard Your Peace and your conviction.

Isaiah 26:3 says, “You will keep in perfect peace his whose mind is steadfast because he trusts in you. Trust in the Lord, for the Lord God is the eternal Rock.”

3. Remember to Keep Spiritual Habits at the Center

John 15:5 says, “I am the vine, and you are the branches, if you remain in me and I in you, you will bear much fruit. Apart from me you can do nothing.”

Father, thank You for reminding us that consistency is not about perfection, but about focus. When distractions pull at our hearts, help us fix our eyes on You. Give us the wisdom to set boundaries, the strength to stay steady, and the grace to enjoy this season in peace. Protect our progress and align our priorities with Your will. In every meal, every plan, every moment — may our choices bring You glory. In Jesus’ name, amen.

Reflection Questions:

1. What’s one area where you tend to lose focus during the holidays, and how can you fix your eyes on Christ instead?

2. What boundaries could you set, with yourself and others, this season to protect your peace?

3. Which spiritual habit can you commit to keeping consistent, even in busy season?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Staying Consistent in Your Weight Loss Journey When Life Gets Busy

Mon, 10 Nov 2025 00:00:00 -0500

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up." Galatians 6:9

Here are three ways to stay consistent when life gets busy:

1. Simplify Your Goals
When life feels full, the key isn’t doing more — it’s doing less but doing it well.

2. Anchor Your Day in Truth, Not Emotion

Busyness often stirs up stress, and stress leads to old habits.

Truth says:

“Finally brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable- if anything is excellent or praiseworthy- think about such things.” (Philippians 4:8)
“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were brought with a price so honor God with your bodies.” (1 Corinthians 6:19-20)
“In Him we were also chosen, having been predestined according to the plan of Him who works out everything in conformity with the purpose of His will, in order that we, who were the first to put our hope in Christ, might be for the praise of His glory.” (Ephesians 1:11)

3. Redefine What Success Looks Like

Sometimes, consistency looks like “just showing up.”

The enemy says “You’re slipping.”
God says, “You’re enough.”

When we stay faithful in the small things, God multiplies them.

Holy Father, thank You for walking beside us in every season — the calm ones and the chaotic ones. You see the women listening right now who feel tired, stretched, or overwhelmed. Remind us that You don’t measure us by perfection, but by persistence. Give us wisdom to simplify, strength to stay faithful, and peace to rest in Your timing. Help us remember that every small act of obedience matters to You. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Faith + Nutrition = Transformation in Weight Loss

Thu, 06 Nov 2025 00:00:00 -0500

“Don’t copy the behavior and customs of this world but let God transform you into a new person by changing the way you think.” —Romans 12:2

1. Faith Sets the Foundation

- Faith gives your “why” a purpose that lasts.

2. Nutrition Supports the Mission

-Faith sets the purpose — but nutrition fuels the mission.

Here’s what that looks like practically:

Eating balanced meals that include lean protein, whole carbs, and healthy fats.
Choosing foods that give energy, not comfort.
Staying hydrated, getting enough rest, and listening to your body’s cues.

3. Transformation Comes Through Alignment

Heavenly Father, thank You for designing our bodies so beautifully. Thank You for the gift of food and nourishment. Teach us to eat and live in a way that glorifies You. Help us align our faith and our nutrition so that transformation can begin — not from pressure or perfection, but from Your power. Renew our minds, Lord, and help us walk each day in strength, peace, and purpose. We give You our goals, our habits, and our hearts. In Jesus’ name, amen.”

Do one thing this week: Before every meal, pause and pray.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Breaking FREE from Emotional Eating!!

Mon, 03 Nov 2025 00:00:00 -0500

1 Peter 5:7 Cast all your anxiety on Him because He cares for you.

Here are some simple, faith-based steps to break free from emotional eating:

1. Pause and Pray Before You Eat

2. Identify the Emotion Behind the Craving

-Try keeping a “Feelings Journal” for one week.

3. Create a “Comfort in Christ” Plan

Here are some healthy ways to comfort yourself instead of turning to food:

Read a Psalm and let God’s truth soothe your heart
Step outside for a walk and pray as you move
Call a friend who points you back to Christ
Play worship music and breathe deeply

4. Remember: Grace Over Guilt

Heavenly Father, thank You for caring about every part of us — body, mind, and spirit. You see the moments when we turn to food instead of You, and You meet us with love, not shame. Teach us to recognize emotional hunger and to find true satisfaction in Your presence. Help us to build new habits that honor You and bring peace to our hearts. We trust You to renew our minds and transform our relationship with food, one step at a time. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Why Protein is Your Weight Loss Superpower!!

Thu, 30 Oct 2025 00:00:00 -0400

Proverbs 31:17 “She is energetic and strong, a hard worker.”

1 Corinthians 10:31 "Whether you eat or drink, or whatever you do, do it all for the glory of God."

Protein helps you:

Stay full longer — It slows digestion, helping you avoid those mid-afternoon energy crashes or late-night snacking binges.
Build lean muscle — Muscle burns more calories, even at rest. So, more muscle = a faster metabolism.
Maintain your progress — When you lose weight without enough protein, you can lose muscle instead of fat. Protein protects your progress.

Here’s what this could look like in your real life:

Breakfast: Greek yogurt with berries, or eggs with veggies.
Lunch: A chicken wrap, tuna salad, or cottage cheese bowl.
Dinner: Salmon, lean beef, or lentil chili with a side of roasted veggies.
Snacks: Protein shakes, boiled eggs, jerky, or edamame.

Ask yourself:

Do I often eat enough protein to truly fuel my body? Start logging your food to see where you are.
What meals or snacks could I easily upgrade by adding more protein? Rx bars, hard boiled eggs, Greek yogurt with fruit and cottage cheese.
How can I use this area of nutrition to glorify God instead of slipping into guilt or perfectionism without making excuses?

Holy Father, thank You for creating our bodies so wonderfully and intricately. Thank You that we can honor You through how we care for ourselves. Lord, help my friend listening today to see food not as an enemy, but as a gift. Give her wisdom to fuel her body with what it truly needs. Strengthen her when she feels weak or unmotivated, and remind her that progress takes patience, grace, and faith. Help her to find joy in the process, peace in the journey, and confidence that with You, she can do all things—even this. In Jesus’ name, amen

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Find Joy in Your Weight Loss Journey, Not Just the Destination

Mon, 27 Oct 2025 00:00:00 -0400

Psalm 16:11 “You will show me the way of life, granting me the joy of your presence and the pleasures of living with you forever.”

James 1:2-4 “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.”

Here are a few ways you can implement this this week:

Keep a gratitude journal during your journey. When we focus on the good, and you HAVE good, we forget about our struggles.
Celebrate non-scale victories: energy, less screen time, earlier mornings, time with Jesus, physical strength, energy, clarity. More water, more steps, looser fitting pants.
Create joyful routines: worship walks, prayerful meal prep. Jesus jams in the kitchen or workout room.

Lord, I don’t feel joyful in my weight loss journey, but I want to. I desire you, I ache to let you lead Father but I struggle with perfection, with people pleasing, with thinking I’m unworthy. Heal these thoughts Father and show me what You need me to see. Thank you for joy, thank You that You are with me always. Lord, I want to find joy in each step, will You teach me how? Help me see your goodness in the process Jesus, not just the outcome. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

From Couch to Confidence- Exercise with God's Help

Thu, 23 Oct 2025 00:00:00 -0400

Isaiah 40:29-31, it says “He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary and young men stumble and fall; But those who hope in the Lord will renew their strength. They will soar on wings like eagles, they will run and not grow weary, they will walk and not be faint.”

So here are a few ways you can walk this out in your life this week:

Start with 10 minutes: stretch, walk, dance, praise. As you move, tell Him what you’re thankful for.
Declare affirmations: “I am building strength, not perfection.” Did you write your own? Are you using the ones I shared last week?
Celebrate effort, not performance. It’s not what we do but what we allow the Father to do through us and to us. Laying down our cross daily, releasing control, forget the strive and try. Let Him lead.

Holy and Heavenly Father, I surrender my doubt, fear, overwhelm, frustration and shame. Father Replace my struggles with your peace, strength and discipline. Help me get up off this couch and move with Your perseverance and focus. You give me confidence Father, knowing You go with me gives me hope. Thank You for loving me, it’s in Your Holy Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Walking with God- How 8,000 Steps Can Strengthen Your Faith

Mon, 20 Oct 2025 00:00:00 -0400

Micah 6:8 “ He has shown you, o mortal, what is good. And what does the Lord require of you? To act justly and to walk humbly with your God.”

walked where He went, walking is biblical and something we vastly under-rate.

1️⃣ Walking Is Biblical

2️⃣ Movement as Prayer Time

3️⃣ Steps of Faith, Not Just Fitness

How can you walk this out in daily life?

Commit to a no phone or music Prayer Walk: dedicate the first 5 minutes to prayer.
Take some Scripture Steps: meditate on a verse as you walk and ask Him how you can apply it to your life right now.
Gratitude Lap: thank God for one blessing per block. You should be able to do much more than one blessing per block, but you get the point.

Lord, I get so busy, please help me slow down and walk with You daily. Father Make my steps steady, intentional, and Spirit-led. I only want what You want for me Lord, help me to lay down the rest. Thank you for who You are. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How to Resist Temptation (Even When Dessert is Calling)

Thu, 16 Oct 2025 00:00:00 -0400

1 Corinthians 10:13 “The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand…”

Good Faith Declarations & Affirmations. Repeat these aloud:

“I am led by the Spirit, not by cravings.”
“I choose discipline over desire.”
“My body is not the boss — my Spirit is.”
I eat and move according to my goals.
I am who Christ says I am and who He died for.
I am worthy of change!

Journal Prompts:

When am I most likely to turn to food instead of God? Ask the Lord to reveal these things to you and He will.
What emotion is usually behind my cravings?
What truth can I speak over that moment?

Heavenly Father, I love you so much. Thank You for caring about this part of my journey. Please Lord, when temptation rises up, remind me that I am not alone. Give me strength to pause, wisdom to choose well, and the desire to honor You with my body and choices. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Mindset Shift You Need for Lasting Weight Loss

Mon, 13 Oct 2025 00:00:00 -0400

“Let God transform you into a new person by changing the way you think.” —Romans 12:2 (NLT)

Have you ever fallen into any of these mindset traps?

Perfectionism: “If I mess up, I’ve failed.”
All-or-nothing: “If I can’t do it perfectly, I might as well quit.”
Punishment mindset: “I have to earn food or burn off what I ate.”

But what happens when we lean in with a Biblical Mindset Shift:

We shift from perfection → to progress.
From punishment → to grace-filled discipline.
From “dieting” → to stewarding God’s gift of health and our bodies as the Word commands.

Heavenly Father, thank you for this beautiful body, help me love myself as You tell me to and speak and think life over my body, help me renew my mind Lord. I want to see myself through your eyes Lord—worthy, loved, and capable. Give me the courage to break free from destructive thoughts and embrace the truth that I am a new creation in You. Thank You for continued conviction in this area of my life. I love you Lord, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Meal Planning When You're Busy

Thu, 09 Oct 2025 00:00:00 -0400

“But everything should be done in a fitting and orderly way.” —1 Corinthians 14:40 (NLT)

Think about these 4 steps to prep and how you can work them into your new routine

1. Keep it simple. Choose 2–3 proteins for the week (like chicken, ground turkey, or salmon). Eggs for breakfast and Greek yogurt for a snack.

2. Add easy sides. Frozen veggies, bagged salad kits.

3. Batch cook once or twice. Grill all the chicken on Sunday, cut up your veggies for snacks or roasting. Prep a pot of chili for quick lunches or an east crockpot meal.

4. Have grab-and-go items. Yogurt cups, boiled eggs, protein bars, fruit cups, carrot chips and hummus.

Heavenly Father, meal prep seems so daunting to me, will you remove that lie that’s holding me back from being accountable with my food choices? Create in me a clean heart around meal prep Lord. Father, help me to be wise with my time and resources. Give me creativity to plan meals that nourish my body and peace when I fall short. May my kitchen be a place of order and blessing, not stress. Thank you for new mercies each day! In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Why Losing Over 25 Pounds Feels Different—And How to Start Strong

Mon, 06 Oct 2025 00:00:00 -0400

Philippians 4:13 reminds us: “For I can do everything through Christ, who gives me strength.” (NLT)

The first step to starting strong is to:

Anchor your “why” in faith.
Instead of only focusing on appearance, anchor your journey in purpose. Maybe your “why” is to have energy to play with your kids or grandkids. Maybe it’s to serve in ministry without fatigue holding you back.
Shrink the mountain.
If you have 50 pounds to lose, don’t stare at the 50. Break it down. Focus on the first 5 pounds. That’s a real, tangible goal. And once you hit that, set the next one.
Focus on the first habit, not all the habits.
When you’re starting, don’t overwhelm yourself by trying to change everything at once. Choose one habit.

I'd like you to think these through:

What’s the real reason you want to lose weight? Beyond appearance, what’s your deeper why?
What would your life look like if you were free from the extra weight holding you back?
And are you willing to do the work it’s going to take to get there? Only you can decide to make true change.
What is one small step you can take this week to move closer to that vision?

I want you to do ONE simple action step this week:
Write down your faith-based “why.” Post it somewhere visible. Each morning, pray over it and if you get stuck, ask God to reveal it to you.

Heavenly Father, thank You for my friend listening today. Thank You that You care about every detail of her life—even the parts she feels are too heavy, too messy, or too hard to change. Lord, remind her that she can do all things through Christ who strengthens her.

Give her courage to take the first step, patience to keep going, and joy in the small victories. Guard her heart against discouragement and lies from the enemy. And help her see this journey not as punishment, but as an opportunity to honor You with her body, her energy, and her life.

In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Macros Made Simple- A Christian Woman's Guide

Thu, 02 Oct 2025 00:00:00 -0400

1 Corinthians 10:31 reminds us: “So whether you eat or drink, or whatever you do, do it all for the glory of God.” (NLT)

Macros, or macronutrients are simply the three main nutrients your body needs:

Protein: builds and repairs muscles, keeps you full
Carbs: your body’s main source of energy
Fats: essential for hormones, brain health, and satisfaction

Here’s a Simple Plate Example: 6-8 ounces grilled chicken thighs, (protein) + roasted sweet potatoes (carb) + roasted asparagus with a sprinkle of fresh grated parm!
I’d like you to ponder on these questions as you prayerfully decide what’s on this week’s menu!

When you think about your meals right now, are you getting all three macros—or are you heavy in one and light in another?
How do you usually feel after meals—satisfied and steady, or hungry and tired?
What small adjustment could you make this week to balance your plate?

Father, thank You for creating foods that fuel and sustain us. Help us see food not as the enemy but as a gift from You. Teach us to choose wisely, with balance and joy, and may every meal be an opportunity to glorify You. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Celebrating Wins: Progress Over Perfection

Mon, 29 Sep 2025 00:00:00 -0400

Philippians 1:6 reminds us, “He who began a good work in you will carry it on to completion.”

Every small step forward is worthy of praise—because God sees your faithfulness.

Each step in the right direction is a building block toward lasting change.

Here are a few ways you can live this out today:

Journal Wins: Track achievements daily or weekly
Reward Yourself: Non-food rewards like a walk, favorite coffee, or quiet time
Reflect on Scripture: Thank God for faithful steps
Share Progress: Encourage a friend or accountability partner
Focus on Growth: Small consistent wins > perfect adherence

Here are a few questions I’d like you to answer this week:

What wins can I celebrate?
How have I grown spiritually and physically this month?
How can I focus on faithfulness rather than perfection?

“Lord, thank You for every step forward, help me to focus on You Lord and the path You’re leading me down. Help me to break unhealthy habits of perfectionism for myself and others, help me to focus on obedience to Your Holy Spirit and not the scale or my to-do list. Thank you for redirecting me when I fall off the path. Lead me Lord and help me celebrate progress, trust Your process, and keep moving faithfully forward. I love you so much. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Energy Boosting Routines for Women on the Go!

Thu, 25 Sep 2025 00:00:00 -0400

Isaiah 40:31; “But those who hope in the Lord will renew their strength.”

Energy comes from:

Sleep
Movement
Balanced meals
Prayer and reflection

Morning and evening rituals anchor your day and protect your energy. If you’re struggling to find a routine that works for you, here are some practical steps to help you get started today:

Morning: Hydrate, pray for 3 minutes and read your bible for 3 minutes.
Midday: take a Quick walk, eat a balanced snack, and take a few deep breaths, in through your nose, out through your mouth.
3. In the Evening: Reflect, prep for tomorrow, gratitude prayer or spend time with your family or doing something that fills your cup.
Remember, Consistency Over Intensity: Short daily routines beat sporadic extremes that don’t stick.
Combine Faith & Action: Invite God into every step for renewed strength. He WILL give you what you need, but you have to be willing to listen and walk in obedience.

“Lord, thank You for giving us energy and strength. Help us create routines that honor You, refresh our bodies, and keep us rooted in Your Holy strength, keep us focused and joyful in You Lord. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Macros and Meal Swaps: Flexible Eating for Real Life

Mon, 22 Sep 2025 00:00:00 -0400

Colossians 3:23 reminds us, “Whatever you do, work at it with all your heart, as working for the Lord.”

Flexible eating allows you to honor God, stick to macros, and enjoy life without guilt.

here are a few things to help you get started in your swaps.

Plan Swaps Ahead – Identify 2–3 options for each meal.
Track Flexibly – Focus on balance, not perfection.
Prep Flexible Ingredients – Keep proteins, grains, and veggies ready.
Pray Before Eating – Ask God to guide your choices.
Be Kind to Yourself – Flexible eating reduces guilt and supports consistency.

Example swap plan:

Breakfast: Oats or yogurt
Lunch: Chicken salad or chickpea salad
Snack: Apple with peanut butter or protein shake

Here are a few Questions to think about as you pray through your plan:

How can I make my meals flexible this week? Lord lead me.
What swaps will help me stay consistent without stress? Father give me what I need, not what’s comfortable.
How can I honor God in each choice I make? Thank you Lord for the courage to trust You!

“Lord, thank You for the flexibility You give in life. Help us honor You with balanced eating, without guilt or rigidity. I don’t want to make food an idol in my life Lord, show me how to try new foods without staying stuck because it’s comfortable. Guide our choices, forgive us when we forget and bless our bodies. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Workouts You'll Actually LOVE!

Thu, 18 Sep 2025 00:00:00 -0400

1 Timothy 4:8 says, “Physical training has value, but godliness has value for all things.”

The goal isn’t perfection; it’s consistency. Movement increases energy, improves mood, and strengthens your body for the life God has called you to live.

Let’s get started with these steps that you can apply this week:

Short Workouts Work – Even 10–20 minutes daily makes a difference.
Mix It Up – Combine cardio, strength, and flexibility so workouts never feel boring.
Pair With Devotion – Pray or reflect while moving to nurture both body and soul.

4. Set Realistic Goals – 3–4 workouts per week is better than forcing daily workouts you can’t sustain.

5. Celebrate Every Step – Walking, stretching, or lifting small weights all count.

Example routine:

Monday: 15-minute walk + stretching
Wednesday: Bodyweight strength 20 min

Friday: Yoga 15 min + reflection

“Lord, thank You for the gift of movement. Help us enjoy exercise as a way to honor our bodies, strengthen our health, and reflect Your joy. Guide our steps and give us consistency. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Mindset Makeover- Overcoming Guilt and Shame Around Food

Mon, 15 Sep 2025 00:00:00 -0400

Romans 8:1 says, “So now there is no condemnation for those who belong to Christ Jesus.”

Here are three ways to Shift your mindset around food shame and guilt

Food is fuel, not punishment.
Healthy choices are celebrations of stewardship, not restriction.
Indulgent choices don’t erase progress—they’re part of life.

Instead of thinking, “I failed,” try:

“I’m learning. I’m growing. I can start fresh at the next meal.”

I’d like to share 5 practical shifts you can implement today that will help you move from shame to grace.

Forgive Yourself – One indulgent meal doesn’t undo your progress.
Plan Ahead – Balanced meals reduce last-minute choices that trigger guilt.
Focus on Gains – Track what you gain: energy, health, strength—not what you restrict.
Pray & Reflect – Invite God into your eating habits and ask Him for peace.
Shift Your Language – Replace “I shouldn’t eat that” with “I choose to honor God with this choice.”

“Lord, thank You for Your grace that frees us from guilt. Help us honor You with our food choices, finding joy and peace in the process. Teach us to eat with intention, gratitude, and love for our bodies. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Small Steps, Big Change: Building Lasting Habits

Thu, 11 Sep 2025 00:00:00 -0400

Galatians 6:9 says, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

. Small, intentional actions create momentum.

I’d like you to Start asking yourself these two questions:

What is one habit I can realistically add this week?
What’s the smallest version of this habit I can commit to?

Examples:

Instead of 45 minutes of exercise, start with 10 minutes of walking or stretching.
Instead of a full meal prep day, prep one meal or snack.
Instead of strict diet rules, add one balanced plate per day.

The key to reaching your biblical weight loss goal is consistency over intensity. Each small step is a faithful choice that God honors.

Start Small – One habit per week is enough.
Anchor It – Attach your new habit to an existing routine (e.g., stretching after your morning devotion).
Track Progress – A simple checkmark or journal note reinforces your success.
Celebrate Wins – Reflect weekly and thank God for the progress you’ve made.
Be Patient – Habits take time. Trust God with your consistency.

Example micro-habit plan:

Monday: 5 min morning stretch
Tuesday: Drink an extra glass of water
Wednesday: Prep a balanced snack
Thursday: 10-minute walk
Friday: Reflect and journal gratitude

Seek the Lord here and Remember: small, consistent steps honor God more than sporadic perfection. Reflect on these questions this week:

Which small habit can I focus on right now?
How can I rely on God to give me strength and consistency?
What victories—even the seemingly small—can I celebrate this week?
“Lord, thank You for the gift of small, faithful steps. Help us build habits that honor You, strengthen our bodies, and bring joy. Give us patience and perseverance to press on, trusting You for growth and transformation. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Meal Prep Made Simple for Busy Women

Mon, 08 Sep 2025 00:00:00 -0400

Proverbs 31:15 says, “She gets up while it is still night; she provides food for her family.”

A few benefits of meal prep include:

Consistency: You’re more likely to stick to healthy choices.
Reduced stress: No scrambling for meals last minute.
Better energy: Properly fueled meals support your workouts and daily routines.

These 5 steps will help you this week

Plan 3–4 Meals for the Week Write down breakfast, lunch, dinner, and snacks.
- Pick meals with repeatable ingredients to save time and reduce waste.
Batch Cook Proteins and Grains Roast a tray of chicken or bake a sheet of fish.
- Cook a big batch of rice, quinoa, or oats.
Prep Veggies and Snacks Chop vegetables ahead of time.
- Portion fruits, nuts, or hummus into small containers for quick grab-and-go options.
Use Simple Containers Portion meals into reusable containers for quick access.
- Label containers with dates if you prep multiple days ahead.
Include Scripture or Prayer in Prep
- Take a moment while prepping to thank God for the food and ask Him to guide your choices.
- This makes meal prep not just practical, but spiritually enriching.

Example: A weekly prep might look like:

Breakfast: Overnight oats or Greek yogurt parfait
Lunch: Grilled chicken, roasted veggies, and quinoa
Snack: Apple slices with almond butter or a handful of nuts

“Lord, thank You for the gift of food and the ability to prepare it with intention. Help us to use these small acts of meal prep to honor You, care for our bodies, and reduce stress. May each meal we prepare and eat strengthen us physically, emotionally, and spiritually. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Macro Magic- Eating for Energy and Strength

Thu, 04 Sep 2025 00:00:00 -0400

1 Corinthians 6:19 says, “Don’t you realize that your body is the temple of the Holy Spirit within you?

Ok let's do a basic MACRO breakdown:

Protein – Builds and repairs muscles. It keeps you full and supports overall strength. Sources include eggs, chicken, fish, Greek yogurt, beans, and lentils.

Carbohydrates – Give you energy to fuel your day and workouts. Healthy carbs come from whole grains, fruits, vegetables, and legumes. They are essential, not the enemy.

Healthy Fats – Support hormones, brain function, and heart health. Think nuts, seeds, avocado, olive oil, and fatty fish.

Here’s an example of a balanced meal:

Protein: grilled chicken breast
Carb: quinoa and roasted veggies
Fat: avocado or a drizzle of olive oil

Here are 5 ways to get started asap!

Start Light – Pick one meal per day to balance protein, carbs, and fats. Don’t feel like you have to overhaul everything at once.
Use Visuals – A plate method works well: half your plate vegetables, a quarter protein, a quarter carbs, plus a small healthy fat.
Prep Ahead – Batch cook proteins and grains for quick, balanced meals.
Track Without Obsession – Even jotting down what you eat for 1–2 days can help you understand your patterns.
Include Scripture – Thank God before meals and ask Him to guide your choices.

“Lord, thank You for the gift of food and the strength to care for our bodies. Help us to make choices that honor You and give us energy and vitality. Guide our meals, our movement, and our daily routines so that we glorify You with every step. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Faith and Fitness: Starting Fresh This Fall

Mon, 01 Sep 2025 00:00:00 -0400

. Psalm 51:10 says, “Create in me a pure heart, O God, and renew a steadfast spirit within me.”

Start small. Choose one key habit to focus on for the week.

For example:

Add a 10-minute morning stretch or walk.
Prep one healthy meal each day.
Drink an extra glass of water.

Don’t focus on the past or what you “failed” at. Philippians 3:13 reminds us, “Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”

Here’s how to put this into action this week:
1. Pick One Focus: Choose one habit to start. Maybe it’s movement, water intake, or prepping breakfast the night before.
2. Plan Your Meals: Even a simple plan helps. Pick one healthy breakfast or lunch to prepare ahead. It reduces stress and sets you up for success.
3. Move Your Body: Start small. A 10-minute walk, stretch, or light workout is enough to get started.
  
  4. Anchor with Scripture: Begin each morning with prayer or a short devotion. Ask God for strength and consistency in your steps.
Reflect in the Evening: Take 2 minutes at night to thank God for the small victories of the day—whether you moved, ate well, or stayed consistent.

“Lord, thank You for this new day and this new season. Help us to take steady, faithful steps in caring for our bodies, minds, and hearts. Renew our spirit, guide our choices, and remind us that each small effort honors You. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Macros Made Simple: A Grace-Filled Approach to Fueling Your Body

Thu, 28 Aug 2025 00:00:00 -0400

What Are Macros, Really?

Macros — short for macronutrients — are the three main nutrients your body needs in large amounts:

Protein – builds and repairs tissues
Carbs – provide energy
Fats – support hormones and brain health
All three are good, necessary, and created by God to serve your body.
None are bad. None should be feared. Each one has a purpose.

Let's choose intentional stewardship around macros, why? It’s biblical.

Proverbs 24:5 (NLT) says:

“The wise are mightier than the strong, and those with knowledge grow stronger and stronger.”

Here’s a super simple way to build a balanced, macro-friendly plate without tracking every gram:

1. Protein (size of your palm):
Chicken, eggs, cottage cheese, Greek yogurt, beans, tofu, etc.
Helps with fullness and muscle repair

2. Carbs (size of your fist):

Rice, potatoes, fruit, oats, whole grains
Gives you energy for the day — especially important for moms and busy women!

3. Fats (size of your thumb):

Avocado, nuts, olive oil, nut butters
-Supports hormone health and keeps you satisfied

4. Bonus: Fiber & Color

Add vegetables or fruits for vitamins, minerals, and fullness
Think colorful: spinach, berries, peppers, etc.

Here are three ways you can start using macro wisdom without stress:

Use a visual plate guide.
Focus on types of foods, not exact numbers.
Plan ahead.
Think about adding protein and healthy carbs to each meal.
Example: Instead of just toast for breakfast, add eggs and fruit.
Pray over your meals.
Invite God into your choices. Ask Him to lead your relationship with food — even the small decisions.

Your body is not a math problem to solve — it’s a temple to be cared for.

Macros are helpful. But they are tools, not masters. You already have a Master — Jesus — and He invites you to walk in wisdom, not fear.

Thank you Jesus for the gift of food and the opportunity to learn new ways to fuel my body. Help me to trust You Father and lean into Your wisdom, I know You know what my body needs. This is a little scary to me Lord so thank You for giving me peace as I remove diet culture habits from my body and my brain. Teach me Lord, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Declutter Your Health Habits: What to Keep, Toss, or Change

Mon, 25 Aug 2025 00:00:00 -0400

1 Corinthians 10:23 (NLT):

“You say, ‘I am allowed to do anything’—but not everything is good for you. You say, ‘I am allowed to do anything’—but not everything is beneficial.”

Grab a sheet of paper and draw three columns: Keep | Toss | Change

1. KEEP

These are habits that give you life — they feel aligned, sustainable, and peaceful. They might include:

Drinking water first thing in the morning
Walking and praying at lunch
Reading a devotional while you eat breakfast
Prepping veggies on Sunday nights

2. TOSS

These are habits that are either driven by guilt, unrealistic, or simply not working.
Examples:

Weighing yourself daily and spiraling emotionally
Tracking every bite of food and obsessing
Following extreme diets or workout plans that leave you exhausted

Ask: Is this habit producing fruit or frustration?

3. CHANGE
These are habits that have potential but need a tweak.
Examples:

Maybe meal prep feels like too much — can you simplify it to just prepping one lunch?

-Maybe your workout routine is too intense — can you switch to stretching and walking this week?

Don't Forget! Tag me on Instagram when you fill out your habit audit! I love hearing how these practical tools are helping you grow with God.
You don’t need more rules. You need more grace, more clarity, and more peace.

Lord, I know You see me. Thank You for showing me the areas I need to reset and declutter. Give me the strength to trust Your plan and lean in to walking with You instead of my unhealthy habits. I need You Father, thank You for leading and guiding this area of my journey. Amen

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Mindset Shift You Need for Long-Term Success in Your Weight Loss Journey

Thu, 21 Aug 2025 00:00:00 -0400

Most weight loss plans fail not because the plan itself is bad — but because we’re operating from the wrong mindset.

We try to “fix” our bodies to feel worthy.
We punish ourselves with restriction.
We set unrealistic goals, miss a day, and then spiral with guilt.

That’s not sustainable — and more importantly, it’s not biblical.

Romans 12:2 says: “Let God transform you into a new person by changing the way you think.”

Lasting change doesn’t begin with a new workout plan. It begins with a renewed mind.

Galatians 5:1 reminds us: “Christ has truly set us free. Now make sure that you stay free…”

Don’t trade your spiritual freedom for food rules or body shame.

Here are three mindset shifts you can make today:

1. Progress over Perfection
2. Identity Before Action
3. Grace Fuels Change Not Guilt

Thank you Father for new mercies each morning and that I am not defined by my weight but by being Your daughter. Lead me Lord, help me to seek You in this journey, it isn’t always easy, but I know You’re there to lead me, give me the strength to walk in Holy Spirit obedience and thank You for picking me up when I fall. It’s in Your Holy Name I pray, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How to Pray for Your Weight Loss Journey (Without Feeling Weird About It)

Mon, 18 Aug 2025 00:00:00 -0400

Do you believe that God Cares About Your Body and Your Journey

1 Peter 5:7 tells us “Give all your worries and cares to God, for He cares about you.”

That includes your cravings. Your energy. Your goals. Your struggle with self-control.

He’s not just with you in church or your quiet time—He’s with you at the fridge. At the drive-thru. At the gym.

Lets focus on Honest Prayers to encourage you on Your Journey

Here are 3 areas you can bring to God without shame:

Alignment Prayer:
“God, help me want what You want for my health.”
Strength Prayer:
“Lord, I’m weak in this area. Help me lean on Your strength when I want to quit.”
Identity Prayer:
“Jesus, remind me that I am loved—whether I lose one more pound or not.”

Don’t pray out of:

Shame (“I’m so disgusting, God”)
Legalism (“If I eat perfectly, maybe You’ll bless me”)
Control (“Fix my body on my timeline”)

Instead, pray out of surrender: “God, I trust You. Help me obey, even when I don’t see fast results.”

“God, thank You for the body You’ve given me. Help me to nourish it with love, not pressure. Help me to move with joy, not guilt. I surrender this journey to You. Make me strong in spirit and gentle with myself. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Truth About Weight Loss Plateaus: And What God Might Be Teaching You

Thu, 14 Aug 2025 00:00:00 -0400

Hebrews 10:36 (NLT):

“Patient endurance is what you need now, so that you will continue to do God’s will.”

Here’s what might be happening:

He’s strengthening your endurance.
He’s helping you find identity beyond numbers.
He’s inviting you to practice peace, even in slow progress.
What actually is a plateau? It’s your body adjusting, conserving, healing.
It might be a reflection of your hormones, stress, sleep—or even progress stalling out naturally.

If you want to make small adjustments without falling into obsession:

Increase your fiber and protein intake
Add gentle strength training 2x/week
Hydrate well
Limit food tracking overload—don’t overanalyze every bite

Ask: “God, is there something You want me to adjust—or are You simply asking me to trust You right here?”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Why You Keep Starting Over - And How to Finally Stay Consistent

Mon, 11 Aug 2025 00:00:00 -0400

Lamentations 3:22–23 (NLT):

“The faithful love of the Lord never ends! His mercies never cease. Great is his faithfulness; his mercies begin afresh each morning.”

Friend, you don’t need to “start over.” You need to start again with mercy. There’s a difference.

The world says: "Start over on Monday."
God says: "My mercy is new this morning. Begin again right now."

2 Corinthians 12:9 reminds us:

“My grace is all you need. My power works best in weakness.”

You don’t need perfect performance. You need grace-powered progress.

Consistency isn’t never messing up. It’s always coming back.
It’s waking up and saying, “Okay, God. Let’s try again—together.”

Some helpful shifts:

Focus on faithfulness, not flawlessness.
Measure streaks of surrender, not just streaks of steps or meals.
Celebrate obedience over outcome.

Try saying: “I’m not starting over. I’m continuing forward—with God.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

5 Simple Meals for the Busy Christian Woman

Thu, 07 Aug 2025 00:00:00 -0400

Ecclesiastes 4:6 (NLT): “Better to have one handful with quietness than two handfuls with hard work and chasing the wind.”
Here are 5 simple meals you can keep on repeat:

1. Sheet Pan Chicken & Veggies

Toss chopped chicken breast, broccoli, bell peppers, and sweet potatoes in olive oil and seasoning.
Roast at 400° for 25 minutes.
Boom. One pan, easy cleanup.

Pro tip: Make extra for tomorrow’s lunch.

2. Greek Yogurt Parfait Bowl

Plain or vanilla Greek yogurt
Add berries, granola, chia seeds, and a drizzle of honey
High-protein, 5 minutes, no stove required!

Perfect for breakfast or a light dinner when you’re short on time.

3. Taco Bowl Night

Ground turkey or beef with taco seasoning
Serve over rice or lettuce
Add black beans, salsa, avocado, cheese

Bonus: Everyone builds their own bowl — no complaints from picky eaters!

4. Egg Scramble + Toast

Scramble 2 eggs with spinach or leftover veggies
Serve with whole-grain toast and fruit
Breakfast for dinner, done in 10 minutes

Sometimes the simplest meals are the most satisfying.

5. Slow Cooker Chicken Salsa

Place 2–3 chicken breasts in the slow cooker
Add a jar of salsa + taco seasoning
Cook on low 6–8 hours, shred and serve in tacos, bowls, or over salad

This is my “set it and forget it” lifesaver for crazy days.

Thank you Heavenly Father for the gift of food and for taste buds, let me live in a heart posture of preparedness as I learn to trust in You in this area of my life. Thank you for removing the strive from my life and replacing it with Your Holy peace. Lead me Lord, I love You, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Reset Refocus Restart- A Faith-Based Back to School Plan

Mon, 04 Aug 2025 00:00:00 -0400

Proverbs 16:3 (NLT):

“Commit your actions to the Lord, and your plans will succeed.”

This verse reminds us that success doesn’t come from a perfectly color-coded planner or the latest fitness challenge — it comes from surrender. When we bring our health, our habits, and our goals before God, He brings the fruit.

And one of the ways we can honor Him is through routines.

God isn’t scolding you — He’s inviting you. He’s calling you back to Him — not with shame, but with grace.

Here are 3 ways to anchor your days in God during this new season:

Morning quiet time
- Start small. Even 5 minutes with a devotional or a Psalm can recalibrate your mind.
Prayer-led planning
- Before you write your to-do list, ask: “Lord, what matters most today?”
- Lord give me what I need.
- Let Him guide your priorities — not perfectionism.
Scripture over self-criticism
- Write a verse on a sticky note and put it on your fridge or mirror.
- Speak God’s truth over your body and your journey.

Now let’s look at three small, doable habits to restart your health goals — nothing extreme, just simple, sustainable steps:

Drink water before coffee
- It’s a small shift that helps hydration, digestion, and energy.
Take a 10-minute walk while listening to worship music
- Movement + mindset reset. This doesn’t have to be exercise — just get outside, move your body, and connect with God.
Prep one healthy meal or snack per day
- Don’t try to meal prep your entire week. Just prep one thing — maybe chopped veggies, overnight oats, or grilled chicken.
- One small act of preparation brings big peace later.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Proverbs 31 Guide to Health and Strength

Thu, 31 Jul 2025 00:00:00 -0400

Proverbs 31:17 (NLT): “She sets about her work vigorously; her arms are strong for her tasks.”

This verse paints a picture of a woman who is both hardworking and strong — qualities God wants us to embody as we care for ourselves and those around us.

Here are a few ways to get started:
Incorporate strength-building exercises that fit your schedule, like bodyweight workouts or strength training.
Plan nourishing meals that fuel your body and soul.
Establish a daily routine that balances work, rest, and worship.
Lord, thank you for the strength you provide each day. Help me steward my body well so I can serve you with energy and joy. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Rest, Refuel, Repeat-Biblical Self-Care for the Worn-Out Mama

Mon, 28 Jul 2025 00:00:00 -0400

Matthew 11:28-29 (NLT): “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest...”
Why Rest Matters:

Rest is God’s design, not just a luxury. It’s part of the Sabbath principle and honoring God with our bodies. Sabbath rest is a command.

- Lack of rest leads to burnout, poor decision-making (like emotional eating), and weakened faith.
- Overcommitment, too much time on your phone, these are all opportunities to build more rest into your life

Rest vs. Guilt:
Many Christian women struggle with guilt over resting or taking time for self-care.

Guilt is a tactic of the enemy that leads to shame and condemnation and there is no place for that in God’s kingdom.

Rest as a Tool for Weight Loss:

How rest improves metabolism, hormone balance, and energy levels, which support weight loss.

The mind-body-spirit connection: physical rest helps emotional and spiritual renewal, reducing stress-eating triggers.
Refueling Body and Soul:
The importance of nourishing food, hydration, and sleep.

Spiritual refueling: prayer, worship, Scripture reading as restorative practices.

Emotional self-care: community, journaling, expressing feelings honestly with God.

Here are 4 steps you can take to build in a habit of rest
Set Boundaries:

Practical ways to protect rest time (e.g., say no to extra tasks, delegate, schedule “quiet time”).
Create a Rest Routine:
- Ideas for daily and weekly rhythms of rest and renewal — like Sabbath moments, evening wind-down rituals.
Simple Self-Care Practices:
- Quick spiritual habits: 5-minute prayers, Scripture memorization.
- Physical rest tips: power naps, hydration reminders.
- Emotional health tips: gratitude journaling, sharing struggles with a trusted friend or mentor.
  
  Heavenly Father, you know how hard it is for me to rest. Please instill a spirit of calm in my life and help me to set healthy boundaries with myself and others. Help me to see rest as a way to honor Your and show me areas of my life where I need to say no. Lead me Lord, thank You for Holy Spirit guidance and that You take all my burdens, help me to lay them down. In Jesus’s most Holy Name, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Staying Consistent in Your Weight Loss Journey When Motivation Fades

Thu, 24 Jul 2025 00:00:00 -0400

Galatians 6:9 (NLT): “So let’s not grow weary from doing good, for at the right time, we will reap a harvest if we don’t give up.” How amazing is that?! What an incredible reminder of God’s faithfulness.

I’d like you to meditate on these thoughts:

1️⃣ Motivation is a feeling — it comes and goes. Consistency is a choice. And discipline is a fruit of the spirit.

2️⃣ God calls us to faithfulness, not perfection or strive and try.

3️⃣ Small daily choices lead to big, lasting change over time.

Here are a few habits to incorporate today:

Create a simple routine (e.g., morning walk, daily water goal). Keep it simple to start, don’t choose them all, choose 1-3 that make sense for you today.

Anchor habits to something you already do (e.g., pray while stretching). If you’re going for a walk, listen to a bible study or worship music or pray. If you’re already making time for coffee and a morning social scroll, get your bible out instead.

Focus on “minimums” — what’s the smallest healthy action you can do even on hard days? Remember, there’s no more all or nothing here.

Lord, give me strength to stay consistent even when I don’t feel like it. Help me to remember your fruit and the word You’ve given me to stay encouraged. Thank you for always guiding me, Help me to walk in obedience and trust your timing and your plan for my health. I love you, Amen

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Finding Joy in Your Weight Loss Journey: Celebrating Every Victory with Faith

Mon, 21 Jul 2025 00:00:00 -0400

Nehemiah 8:10 (NLT) says, “The joy of the Lord is your strength.” This verse reminds us that the true source of strength is God’s joy — not the numbers on the scale.

Here are 3 things you can do to help you focus on finding the joy in your weight loss journey.

-Start a “victory journal” to write down every healthy choice or progress, no matter how small you feel they are. Our feelings rarely align with God’s truth, so lean on Him when you don’t feel you have anything to add.

-Share your wins with a trusted friend, mentor, or faith community who will encourage you. Accountability is key! This is why I’ve created the Biblical Weight Loss Framework; to help you work on your personal journey with the Holy Spirit leading.

-Listen to worship music or memorize Scripture to uplift your heart during tough days. Find a verse that speaks to you and read it, write it, recite it daily.

Lord, thank you that your joy is my strength. Help me celebrate every victory on my weight loss journey, trusting that you are working in me. Fill me with your joy so I can keep moving forward with hope and faith. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Finding the Strength to Say No: Setting Healthy Boundaries Around Your Health and Time

Thu, 17 Jul 2025 00:00:00 -0400

Proverbs 4:23 (NLT) says, “Guard your heart above all else, for it determines the course of your life.”

Setting boundaries isn’t selfish — it’s stewardship. God calls us to steward our bodies, our time, and our energy wisely.

Here are a few Practical Tips to help you recognize and pray through boundaries:
- Identify situations where saying no is hard (family gatherings, work events, social pressure).
- Practice polite, firm ways to say no, like “Thank you, but I’m focusing on healthy choices right now.”
- Prioritize self-care as an act of worship and honoring God’s gift of your body.
- Remember, saying no to others can be saying yes to your health and God’s plan for you.
Lord, give me what I need today, the strength and courage to say no when I need to. Help me guard my heart and body, and honor you with my choices. Teach me to steward the time and energy you’ve given me wisely. Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

From Shame to Stewardship - A Faith Based Approach to Body Image

Mon, 14 Jul 2025 00:00:00 -0400

Psalm 139:14 says – “Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.”

I’d like to challenge you to do 3 things this week as you begin to pray and ask God to work in this area of your life?
#1- Speak aloud 3 truths about your body from Scripture. I am fearfully and wonderfully made, I know this full well. I am a child of the Most High God. He knows me, He numbered the hair on my head, He chose me before Genesis 1. Which will you cling to today?
#2- Declutter social media or habits that feed comparison. Listen, social media is keeping you from healing here. Let’s be real. You’re wasting time that could be spent walking or prepping or reading or sleeping. Put your phone down and live your life!

# 3- Practice 1 loving act of stewardship: hydration, rest, gentle movement, food prep, being present with the people you’re with. Find peace knowing that God will provide when you seek Him with all your heart.
Holy Father, I repent of the ways I’ve spoken shame over my body. Teach me to steward this temple with grace, not guilt. Thank you for new mercies each day and your constant reminder that I am fearfully and wonderfully made.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Scale Isn't the Final Say: What God Says About Your Weight Loss

Thu, 10 Jul 2025 00:00:00 -0400

1 Samuel 16:7 (NLT) – “People judge by outward appearance, but the Lord looks at the heart.”

Here are 3 things you can do NOW to work towards viewing your body as God does.

Journal 3 non-scale victories from the past week. NON-SCALE, more water, less screen time, more steps, more bible time…what’s yours?
Pray and ask God what He sees in your progress. Ask Him to inspire your prayer and health journey to reflect what He would have you do.
Choose 1 new habit goal that honors your body instead of obsessing over your weight. Maybe give your scale away or choose to weigh in once a week regardless of what you did.

“Lord, thank You that You see my heart. Help me to value progress through Your eyes and not be discouraged by what the scale says. I trust You with my body and my journey.”

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Weight Loss Without a Schedule: How to Stay on Track When Life’s Unpredictable

Mon, 07 Jul 2025 00:00:00 -0400

1 Corinthians 4:2 says “Now, a person who is put in charge as a manager must be faithful.”
- This verse Teaches us that chaos doesn’t cancel our calling — we are still called to steward.
- We are called to steward our gifts well, our time, finances, our children and marriage. There will be seasons where we always feel in chaos, but God is still good and we still have to walk in Holy Spirit obedience.
I want you to consider a few Anchor habits - An anchor habit is a non-negotiable routine: Here are a few examples:
- 10-min morning prayer time, reading the word or a devotional of some type. Maybe it’s water before coffee (this is one of mine) or a walk after dinner. Maybe it’s a quick workout before you touch your phone or check your email.
- Find a Grace rhythm: rotate routines, plan rest or quiet no screen time, take a bath or play a game with your family. Volunteer, do something that fills your cup.
- Habit stacking: pair a habit with something you already do. What healthy habits do you already have in place? Maybe a solid morning routine but you still check your phone or don’t drink enough water, this would be a great place to set a boundary for no phones until lunch time and water before coffee.
Create your flexible structure and remember cultivating this habit may take time, that's ok!
- Choose one Anchor habit in the morning and 1 “grace habit” in the evening.
- Track it. Start journaling what habits you do when and which you enjoy the most. But remember, we track with grace, not guilt.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

When You Want to Quit Your Weight Loss Journey: How to Stay Motivated to Lose Weight with God’s Strength

Thu, 03 Jul 2025 00:00:00 -0400

Colossians 3:23 says: “Work willingly at whatever you do, as though you were working for the Lord rather than for people.”

I’d like to share 3 faith-based motivation truths with you, and I’d like you to tuck them in your heart: Are you ready?

- Your health is a form of worship, we read in (Romans 12:1).
- Small steps of obedience matter.Remember, it’s about obedience over the outcome?
- Motivation flows from mission, not mood. I don’t believe in motivation to be honest but it’s a word we throw around so I’d like to challenge you to a new way of thinking around motivation. It flows from MISSION. What is your mission? Do you know? Is it to be a certain weight or pants size? Is it to be a better parent or more attractive to your spouse? What if it started from a desire to serve the Lord? What if all the rest flows from Him first? I mean, we KNOW it does, yet so often we’re so worried about everyone else, we forget that He has them too.
Here are a few things I’d like you to do :
1st, Write your “why” rooted in faith. Not weight loss or abs, but prayerfully and with Holy Spirit guidance. Why do you want to lose weight? How will it serve God?
Next- Create a quick “motivation menu” (Scripture, worship, quick prayer, favorite Christian podcast). Which works best for you? Lord give me what I need is my favorite prayer and one I HOPE you’re praying since listening to this podcast.
Lastly- Pick 1 of the above motivators to start your day tomorrow. Which will you choose? Don’t forget to join the free community and share yours in the group!

Declare with me right now: “Lord, I work heartily for You. My health honors You.” Journal your thoughts about Romans 12:1

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

What Should I Eat to Lose Weight as a Christian Woman?

Mon, 30 Jun 2025 00:00:00 -0400

1 Corinthians 10:31 (NLT): “So whether you eat or drink, or whatever you do, do it all for the glory of God.”

You don’t need a complicated plan — you need clarity.

The 3-P Framework:

Praise: Invite God into every meal (prayer before eating isn’t just spiritual — it’s grounding)
Protein: Aim to include lean protein every time you eat 25-30 grams per meal, 4-6 times a day depending on your current age, weight and any fitness that may be applied.
Produce: Fill half your plate with colorful, life-giving food- a good combo of fruits and veggies are a great way to add additional protein, fiber and energy to your day!

3 Tips to Keep It Simple

Keep breakfast and lunch on repeat
Meal prep 2 things: a protein + a veggie
Don’t demonize carbs — include them with purpose and peace. Keep your treats to 3-4 per week and otherwise try to stick to whole healthy foods, organic if possible and the less processed the better!

Father, help me nourish my body without fear or guilt. Thank you for the beautiful plants and animals you’ve put on this earth for me to eat. Show me what serves me — and you — in this season and help me to release fear of food and eating more. Help me to lean on Your Holy Spirit guidance as I work to honor You with my food choices and everything in between. Amen

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

"I Don’t Have Time to Be Healthy” — The Lie Keeping You Stuck

Thu, 26 Jun 2025 00:00:00 -0400

Ecclesiastes 3:1 (NLT): “For everything there is a season, a time for every activity under heaven.”

You don’t need more time — you need clearer priorities. We all have the same 24 hours in a day and it always shocks me that the most successful people you meet make time for exercise and food prep. Why is that? I would guess a few factors are keeping us stuck, scrolling social media being one of them, here are a few others.

What keeps moms stuck:

Waiting for the “perfect” time
Thinking health must be an hour-long workout or elaborate meal prep
Believing health is selfish

3 WAYS TO TAKE BACK YOUR TIME

Time-track for 2 days: Where’s the scroll hole? In the BWLF we do a social audit and learn how to time block, this helps us organize our time through the day and see where open spots are we may miss.
Anchor habits to something you already do. Cleaning daily? Take an extra second to work in a squat. Playing with the littles on the floor? Do some crunches or leg ups, push-ups or stretches.
Redefine success: small obedience > big effort. Obedience over outcome, here we go again! Honoring what the Holy Spirit told you to do, that’s HUGE, celebrate it. We’re not focused on major weight loss and the scale's definition of who we are. We’re focusing on dying to self and living for Christ and there’s no mention of a scale or your weight in the bible. Focus on Him, let Him lead.

PRAYER

God, help me see my time through your eyes, give me the courage to have tough conversations with myself and help me make time for the things You’ve called me to. Show me how to steward my time with intention and grace and be present with the people in the moments I’m in. Help me to remove the urge to scroll mindlessly, I know it’s a waste of time and isn’t helping me reach my God-given goals. Thank you Father, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

I Know What to Do...So Why Can't I do It?

Mon, 23 Jun 2025 00:00:00 -0400

Romans 7:15 (NLT): “I don’t really understand myself, for I want to do what is right, but I don’t do it…”

The gap isn’t just about habits — it’s about heart, healing, and the Holy Spirit. Here’s why you might struggle:

You’re relying on willpower instead of staying connected to God’s power.
You haven’t identified the “why” behind your health — purpose > performance.
You’re stuck in shame or perfectionism and think, “If I can’t do it perfectly, why try?”

3 STEPS TO APPLY WHAT YOU KNOW

Confess and invite God in: “Lord, I’m stuck. Help me walk this out with you.”
Pick one tiny step and do it imperfectly.
Celebrate obedience, not outcomes.

Lord, I want to live in obedience, not overwhelm. I know what to do, I need to let you work through me. Lord forgive my need for control or thinking you’re tired of this area in my life. Lead me Lord, help me do it with your strength, not mine. I love you, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

What Does The Bible Say About My Body?

Thu, 19 Jun 2025 00:00:00 -0400

1 Corinthians 6:19–20 (NLT): 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; 20 you were bought at a price. Therefore honor God with your bodies.

What does that say about who God says you are? Here are 3 Truths About Your Body According to the Bible:

It’s not shameful — it’s sacred
It’s not broken — it’s a temple

It’s not yours to hate — it’s His to use

I'd like to challenge you for 30 days to speak 3 things DAILY over your body that are positive and encouraging! Will you do this?

Father, help me see my body the way you do. Teach me to care for it, not curse it. I want to honor you — mind, soul, and body. Lead me Lord, show me all you have for me and help me to be a good example of this to those around me. Thank you for the conviction to change. I love you Lord, Amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Truth About Willpower and Why You Can't Just "Try Harder"

Mon, 16 Jun 2025 00:00:00 -0400

It’s my birthday week! I’ll be 43 tomorrow and in honor of my 43rd birthday, THIS WEEK ONLY, I’m offering 43% OFF the biblical weight loss framework! That’s over $200 in savings, but the offer expires June 20th! CLICK HERE TO SIGN UP! https://herweightlossmindset.thrivecart.com/biblical-weight-loss-framework/?coupon=LINDYS43

God never expected us to change ourselves with grit alone. He calls us to abide in Him and walk in His Spirit.

3 Biblical Truths we can cling to today:

Willpower is weak — the Spirit is strong
Discipline is fruit, not fuel (Gal. 5:22–23)
The answer isn’t try harder — it’s stay closer

It isn't about the strive and try, but the surrender and let go. Give it to God isn't just a cute saying on a t-shirt, it's the premise to which we must live our daily lives.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Struggling to Find the Energy to Live Healthy? 3 Steps to More Energy Today!

Thu, 12 Jun 2025 00:00:00 -0400

Isaiah 40:29 says “He gives power to the weak and strength to the powerless.”

I’d like to challenge you to consider where you may be leaking energy, leaking energy comes from unhealthy practices such as:

Mental clutter
Emotional weight (guilt, shame, stress)
Overcommitment
Do you find yourself struggling with any or ALL of these?

3 Ways to Redirect Your Energy:

Create boundaries around time + attention= Pray for discernment, asking God where and with whom you should be spending time.
Fuel your body with what gives, not drains (start with hydration + protein)- what fills your cup? What fuels you? What do you need to feed yourself through your mouth but also through your heart? Find a few things that give you energy and focus on those. Pray for strength to remove anything God has led you to remove and find peace knowing He’s in control.
Ask the Holy Spirit to fill what’s empty — daily.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

What to do When You're Scared to Fail Your Weight Loss Plan..Again

Mon, 09 Jun 2025 00:00:00 -0400

Do you believe that God cares about your body and fear of failure? Of course He does. Here are 3 Ways to Move Forward When You’re Afraid to Fail:

Acknowledge past efforts without shame — they were practice, not proof of failure. It is never too late to try again, and when we acknowledge our need for Holy Spirit guidance, we can forgive ourselves while we lean into God’s plan.
Ask God to renew your heart, not just your habits (Psalm 51:10). create in me a pure heart, O God, and renew a steadfast spirit within me.: In the Bible, being steadfast means remaining spiritually strong, unwavering, and firmly committed to God despite hardships or trials. We’ve all faced trials and hardships in our weight loss goals, but choosing to follow God means we are firmly committed because of His promise to us.
Start small. Choose one thing that builds trust with yourself. All or nothing doesn’t work, just the opposite in fact. I’ve worked with women for over 8 years in weight loss and an all or nothing approach leaves us full of shame, frustrated and we end up quitting when life takes a turn, and it ALWAYS takes a turn. ONE thing, do ONE thing well, then add another thing. Stop putting pressure on yourself to do ALL the things, focus on ONE, pray for strength and courage of conviction and nail that ONE thing before you add another.

Philippians 1:6 (NLT): “being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

5 Ways to Stay on Track with Your Weight Loss When You’re Always with Your Kids

Thu, 05 Jun 2025 00:00:00 -0400

💪 Remember: God isn’t measuring your worth by how “fit” you are — but He is cheering you on as you honor Him with small steps of faith. Choosing to enjoy the season you’re in is KEY to staying on track with your goals.

You don’t need big blocks of time — you need micro moments of alignment with God and health. Here are 5 things you can do today:

Set your alarm 10-15 minutes early to ensure time to yourself. I wake up 2.5 hours before peanut to make sure I get my time with Jesus and in the word, my workout and breakfast done before she wakes up. That forces me to be productive in the evening and get to bed in time to get my 7 hours of sleep. Or 6.5 if I’m being honest.
Anchor 2 minutes of prayer while brushing your teeth. God doesn’t care when you pray, He cares THAT you pray. When I’m rocking Atalie, I pray, when I exercise, I pray. Just talk to Him, staying in constant communication with Him will help you stay patient when your little one clings to you.
Walk while pushing the stroller and listen to worship or Scripture. We play our worship music from the time she wakes up through our walk with Dory, it is key for both of us to get our Jesus jams in the morning.
Choose movement over workouts — dance parties count! Just move. Walk in place, carry your little for a bit, I have a walking workout I do sometimes, and I carry her for an added 20 pounds, that’s extra weight which means extra calories burned, BONUS!

Invite your kids to join you in the kitchen, prepping snacks or making smoothies. Your littles just want to be involved in what you’re doing. Don’t distract them with a screen, get them involved in your process. Let them help you workout and food prep, you’re creating healthy habits that will be instilled in them for life which only leads to their kids and their kids mirroring your habits.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Summer Slump? 3 Reasons Moms Quit on Health in June & How to Refocus

Mon, 02 Jun 2025 00:00:00 -0400

3 Reasons Moms Quit on Their Health in June

No structure = No self-care
Without school routines, our schedule gets hijacked. Suddenly we’re reactive instead of proactive.
We’re emotionally & physically exhausted
Little people need a lot. It’s hard to make salads and push play on a workout when you haven’t sat down in 6 hours or had a normal night's sleep.
We fear we’ve failed again
The voice of shame creeps in: “See? You never stick with it.” But that voice isn’t from God.

(Galatians 6:9 NLT)
“So let’s not get tired of doing what is good. At just the right time we will reap a harvest if we don’t give up.”

Here are 3 ways you can refocus your summer goals and let God lead:

Create 1 micro habit you can keep even in chaos (e.g. drink water before coffee)- wake up 15 minutes earlier than normal.
Anchor your mornings in prayer before the day runs you. Get in the word daily, even a 3 minute read will fuel your day.
Let go of perfection — pursue progress- we focus on obedience to the Holy Spirit, regardless of the outcome, this way God's plan comes before our need for control.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

From Stronghold to Strong Body-Overcoming Food Addiction

Thu, 29 May 2025 00:00:00 -0400

According to Olympic Behavioral Health The average prevalence of food addiction globally is 20%.In the US, more than 70 million adults are believed to be addicted to food The global prevalence of eating disorders rose from 3.5% in 2000 to 7.8% in 2018, reaching approximately 9% in 2023. • Eating disorders cost about $64.7 billion annually.• Women are over twice as likely to develop food addiction compared to men. It's estimated that 8.60% of women and 4.07% of men will experience an eating disorder in their lifetime.

LGBTQ+ youth are three times more likely to experience an eating disorder than their heterosexual peers. 1 Corinthians 10:31 says, whether you eat or drink or whatever you do, do it all for the glory of God.

What if breaking free from food addiction starts with spiritual strength or letting go entirely?

So how can we practice overcoming food addiction through a spiritual lense? Here are a few things we work through in the Biblical Weight Loss Framework:

1- Pray over your triggers, what they are, how to identify them, then how to lay them down, using scripture to confirm God's message and intention for our lives and bodies.

2- Learn to replace those cravings with a spiritual discipline. Scripture reminds us in Ephesians 1:19-20 "I also pray that you will understand the incredible greatness of God’s power for us who believe him. This is the same mighty power 20 that raised Christ from the dead and seated him in the place of honor at God’s right hand in the heavenly realms." If you have Jesus, you have everything you need.

3- Seek support from an accountability partner or join the BWLF and let's work together in my group coaching program, it is never too late to let God work in your life and biblical weight loss journey!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Beauty Beyond the Mirror- Seeing Yourself Through God's Eyes

Mon, 26 May 2025 00:00:00 -0400

What if you could see yourself the way God sees you? What do you think He would say about you? Your body? Your legs and booty and arms and tummy. What do you think He sees when He sees you? 2 Corinthians 5:17 in the NIV says Therefore, if anyone is in Christ, the new creation has come:[a] The old has gone, the new is here! Did you know that when you repent and believe in the resurrection of Christ and ask Him into your heart that the Holy Spirit comes to live in you and at that moment God only sees Christ in you. How does that make you feel?

Here are 3 ways we can shift our perspective today:

1- Write or repeat daily affirmations out loud- I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. Psalm 139:14- I am a child of the Most High God. Remember our verse from earlier? 2 Corinthians 5:17 Therefore, if anyone is in Christ, the new creation has come:[a] The old has gone, the new is here! What are some biblical affirmations you can recite every morning?

2- Spend less time looking in the mirror, remove them if you need to and stay off social or unfollow accounts that make you second guess who you are. Comparison is the thief of joy and joy is a fruit of the Spirit found only in those with a personal relationship with Christ. You are His. Your body is His. He dwells in the hearts and bodies of all believers. If Jesus was sitting on your couch would you call Him fat or ugly or stupid? Of course not. So when you speak or think that of yourself, you're essentially saying it about Him because when God sees you, He sees Christ.

3- Psalm 139:23-24- "Search me God and know my heart, test me and know my anxious thoughts. See if there is anything offensive in me and lead me in the way everlasting. This is a prayer for self-acceptance. Ask God to help you see yourself as He does and ask Him to help you love yourself as you should. He will provide. Start a gratitude journal for your body and thank her for all she does for you and has done. Proverbs 3:15-She is more precious than rubies; nothing you desire can compare with her. She is you. Tuck that verse in your heart and let it be the anthem of your thoughts.

If you'd like help in your own personal journey, join the Biblical Weight Loss Framework at the link below and let's move through yo

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Trusting God When Progress Feels Slow

Thu, 22 May 2025 00:00:00 -0400

Today is the Day! 3 Winners will be chosen in my Free Community and receive one hour of free coaching! Simply share a screenshot of your review on Apple Podcast in the group and 3 winners will be chosen at 12pm EST!

I often feel like I'm doing everything right, yet don't see the progress I want to or think I should be seeing. Do you ever feel like you're stuck even though you're trying SO hard? The struggle is real and if I'm being honest, it sucks sometimes. Isaiah 40:31 says "but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary; they will walk and not be faint. Remembering that God cares more about a heart posture of obedience than your weight.

A few ways I've learned to focus on God's way instead of my own:

1- Learn to recognize and celebrate those seemingly small wins and lean into God's word and letting Him measure the progress of our heart posture instead of the scale.

2- Tuck a verse in your heart that helps you stay the course. Galatians 6:9 is my go-to. "Let us not grow weary in doing good for at the proper time we will reap a harvest if we do not give up."

3- Focus on faithfulness and obedience to the Holy Spirit rather than the outcome or speed of your progress. Recognizing that when we glorify Him with our body and choices, He can do the work in us He wants to do!

You are right where you need to be beloved, trust that God is right there with you and He sees the desires of your heart.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Choose the Narrow Path: Healthy Choices in a Fast Food World

Mon, 19 May 2025 00:00:00 -0400

Matthew 7:13-14 says “Enter by the narrow gate. For the gate is wide and the way is easy1 that leads to destruction, and those who enter by it are many. 14 For the gate is narrow and the way is hard that leads to life, and those who find it are few.

That tells us clearly that we are to be set apart and not conform to the pattern of the world. Making time to food prep weekly will help you make better choices. There are so many ways to prep snacks and meals but you have to MAKE the time. We all have the same 24 hours in a day, you may just need to prioritize better.

How much time are you scrolling social each week? If I had to guess it'd be enough time to prep food for your family. In the BWLF I encourage students to do a social media audit. 100% of the time they've been shocked to see how much time is wasted on social, mindless scrolling which is NOT biblical and keeps us distracted from doing what's best for ourselves and our families.

I like to bulk prep my proteins, keep full cottage cheese, Greek yogurt, Shakeology, fruits, easy to snack veggies and steamable options for when I need a quick throw together. If you have to run through the drive through in a pinch opt for a grilled chicken wrap or salad and if you prefer a sandwich, skip half the bun. Make sure you have an Rx bar and a palm full of nuts on hand, they're a great go to instead of the drive through.

You can make better choices, have a plan and go! And don't forget, Thursday at 12pm EST I'm giving away 1 hour of coaching to 3 people who review my podcast and share a screenshot in my Free Community! Find the links to join below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

WORKOUT WORSHIP! TURNING EXERCISE INTO PRAISE!

Thu, 15 May 2025 00:00:00 -0400

1 Corinthians 6:19-20 SAYS 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.

HERE ARE 3 tips for integrating worship into exercise:

Create a faith-filled workout playlist. LET THE MUSIC FUEL YOUR WORKOUTS! TO GOD BE THE GLORY!
Pray during warm-ups or cool-downs. ASK HIM TO GIVE YOU WHAT YOU NEED!
Meditate on scripture during stretches or walks. REMEMBER LAST WEEK I ASKED YOU TO PICK A VERSE TO ENCOURAGE YOU, REPEAT IT! JOURNAL IT. LIVE IT

I would like to challenge you to try a “workout worship” session this week.

THEN SHARE IN MY FREE COMMUNITY OR THAT REVIEW ON APPLE PODCAST! REMEMBER I'M GIVING AWAY FREE COACHING IN MY FREE GROUP MAY 22ND! I'LL SEE YOU IN THERE! WEIGHT LOSS TIPS FOR CHRISTIAN WOMEN ON FACEBOOK! JOIN US AT THE LINK BELOW!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Fasting for Faith and Fitness: A Balanced Approach

Mon, 12 May 2025 00:00:00 -0400

MATTHEW 6:16-18 SAYS “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. 17 But when you fast, put oil on your head and wash your face, 18 so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.

HERE ARE 3 beginner-friendly fasting tips to try this week:
1. Start with a partial fast (e.g., skipping one meal or wait until noon to eat).
2. Use fasting time for prayer and journaling.
3. Focus on hydration and preparation.

HEAVENLY FATHER, THANK YOU FOR THE GIFT OF FASTING, THANK YOU THAT WE GET TO CONNECT WITH YOU IN THIS MOST INTIMATE WAY. LORD LEAD ME IN MY FAST AND HELP ME TO SEEK YOUR STRENGTH AND NOT MY OWN. THANK YOU FOR THE CHAINS YOU'LL BREAK AND WHO I WILL BECOME FROM WALKING IN OBEDIENCE TO YOUR HOLY SPIRIT. THANK YOU THAT I DON'T HAVE TO STAY THE SAME, THAT I GET TO DIE TO MYSELF DAILY, TAKE UP YOUR CROSS AND WALK IN YOUR WAYS. LEAD ME LORD, THANK YOU, I LOVE YOU. IN JESUS PRECIOUS AND HOLY NAME, AMEN.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Fighting the Battle of Cravings with the Armor of God

Thu, 08 May 2025 00:00:00 -0400

How does the Armor of God apply to your cravings?
- Belt of Truth: Identify lies about food.
- Shield of Faith: Trust God for strength over temptation.
- Sword of the Spirit: Use scripture as your weapon.
HERE ARE 3 STEPS YOU CAN TAKE TODAY TO BATTLE YOUR CRAVINGS?
Memorize a scripture to recite during moments of weakness.
Pray before opening the fridge.
REMEMBER YOUR PRAYER, LORD GIVE ME WHAT I NEED?
Replace unhealthy cravings with healthier, spirit-led alternatives.

Your battel belongs to the Lord, so lay it down, once and for all and step into your newfound freedom from cravings.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

VICTORY OVER THE SCALE- MEASURING SUCCESS GOD'S WAY!

Mon, 05 May 2025 00:00:00 -0400

WHAT IF SUCCESS ISN'T ABOUT THE NUMBER IN YOUR HEAD, BUT OBEDIENCE TO THE HOLY SPIRIT THAT LIVES IN YOU? HOW CAN WE MEASURE THOSE NON-SCALE VICTORIES THAT OFTEN MARK THE MOST CHANGE IN OUR HEALTH:

Celebrate increased energy or improved mood. ARE YOU ABLE TO PUSH ONE MORE MINUTE IN YOUR WORKOUT OR DO ONE MORE PUSHUP? IT'S A WIN, MARK IT DOWN! THE SCALE CAN'T MEASURE SO MANY ASPECTS OF WHAT MAKES YOU, YOU. IT IS A TOOL, IT DOESN'T DETERMINE YOUR WORTH. ARE YOU HAPPIER IN THE MORNING?
Track consistency in healthy habits. ARE YOU WAKING UP EARLY AND SPENDING INTENTIONAL TIME WITH YOUR HOLY FATHER AND IN HIS WORD? CELEBRATE IT! ARE YOU MAKING TIME TO EXERCISE A FEW DAYS A WEEK, WRITE IT DOWN! ARE YOUR PANTS FEELING A BIT LOOSE? WRITE IT DOWN SISTER! WHAT IS GOING WELL? LET'S START WITH GRATITUDE OVER WHAT YOUR BODY CAN DO AND SEE HOW SHE STARTS TO RESPOND POSITIVELY TO THE WORDS YOU SPEAK.
Reflect on spiritual growth alongside physical health. WHAT AREAS OF YOUR LIFE ARE YOU HEALING THROUGH? HOW IS YOUR FOCUS ON NON-SCALE VICTORIES SHOWING UP IN OTHER AREAS OF YOUR LIFE? ARE YOU HEARING FROM GOD MORE IN YOUR PERSONAL WALK? ARE YOU FEELING CONVICTION IN AN AREA OF YOUR LIFE? OR THE PULL TO FORGIVE?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

PRAY IT OFF- 3 STEPS TO PRAY INSTEAD OF EATING YOUR EMOTIONS

Thu, 01 May 2025 00:00:00 -0400

I've struggled with emotional eating for over 15 years, the temptation still arises at times. I'm learning to pray through them and have found that asking ONE question is helping me overcome my need to emotionally eat.

Lord, help me glorify You with my choices.

Ask and it will be given to you.

He wants to lead you, but you have to ask for help then have the courage to walk in Holy Spirit obedience when He calls.

Here are 3 things to do when you feel the pull to the pantry:

1. Create a prayer plan for emotional triggers.

2. Replace snacking with a spiritual activity.

3. Keep a Victory Journal with your breakthroughs!

You are WORTH this work! I'd love to connect with you and hear your prayer plan! Find me on Insta or FB at @her_weightlossmindset & Her Weight Loss Mindset!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Infertility- The Silent Struggle We Face and 3 Ways to Love the Body You Struggle to Like

Mon, 28 Apr 2025 00:00:00 -0400

Infertility sucks. I got rid of the fibroids when I had my hysterectomy, I still have the endometriosis on my rectal wall, the silent struggle we face with an illness no one talks about or knows where it comes from.

It's really hard sometimes to love our bodies when they've let us down. God isn't punishing you ok, let's clear that up right now. Hurt happens, we live in a sinful world. But when we give God our hurt, He makes ALL things new, He brings beauty from our mess and our hurt. Yes, women were created with the beautiful ability to bear children, but that wasn't the purpose God created us for. Our sole purpose in life is to love others to Jesus. Forgive yourself, forgive your body, move her and celebrate all she DOES do for you.

I never had children of my own, but my husband and I just adopted the most beautiful and precious baby girl that I may not have had if I'd had my own and I would never want to think of my life without her, I can't remember my life before her. You are not a mistake. You are a chosen, loved and beautiful child of the Most High God, never forget that.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Does God Care if I'm Overweight? What the Bible Says

Thu, 24 Apr 2025 00:00:00 -0400

Let me be VERY clear here, Jesus loves you just as you are. God created you intentionally before He said "Let there be light" He knew you and loves you. What He convicted me on all those years ago however is that when I put food ahead of Him and rely on it for comfort, I've placed an idol in my life and He hates that. When we are overweight, we may have unhealed trauma, we have a medical condition, we may just make excuses and not fuel ourselves properly. 1 Corinthians 6:19-20, Romans 12:1, 1 Corinthians 10:31, the list goes on about God's thoughts about our body and it is up to us to pray for discernment then walk out Holy Spirit obedience, regardless of how we feel. From my own personal journey, to over eight years of working with women in their personal weight loss journey, the majority of women I meet struggle to believe they can actually lose the weight. But you can, not by your strength but by the power of the Holy Spirit inside you. I believe in you and I am here to help you if you'd like! Find the link to join the Framework below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Got 5 Minutes? Why 5 Minutes is All you Need to Push Through Your Workout

Mon, 21 Apr 2025 00:00:00 -0400

The struggle to exercise at 250 pounds when I couldn't complete that first workout after a decade of competitive dance and always being a small person was a hard pill to swallow and didn't do much for my self talk. If you're struggling to start your workout, here's how to get started!

-Drink your pre-workout, put on some Jesus jams and ask God to give you strength and perseverance to get started and to finish! Give me what I need Lord!

-Just start! I say push play because I have an incredible workout library at my disposal so push play and just start! You need 5 minutes to legit Fake it till ya make it! At that 5 minute mark, the dopamine hit will kick in and you'll just keep going before you even realize it!

When we see exercise as a celebration of what our body can do and a way to honor God who lives IN us it becomes about honoring Him and glorifying Him with our movement! You've got this sis, now let's go!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Your Fit-Tracker- Help or Hinder? Why Your Smart Watch May be Preventing Your Weight Loss

Thu, 17 Apr 2025 00:00:00 -0400

I've felt convicted to share this for a while, I struggle with this daily. Using my stupid watch to measure my progress, when it legit has zero to do with who I actually am as a person. Same goes for you sis.

Ask yourself if you're basing your calorie intake on what your watch says you've burned, because if you are, you're doing yourself a disservice and you will not lose weight that way. I eat 2200-2400 calories a day and when my watch says I've burned 2000 or 1600 on rest days it can easily distract me from what God has called me to, which is to stop giving food so much power in my life.

Do you need to do the same? Do you need to fast from your fit tracker? Or your scale? Why do the numbers matter anyway? They're simply a tool, not a determiner of your worth or progress.

Lay it down, you don't need it. Set a boundary with yourself or pray for strength to seek what God says instead of your watch.

I'd love to connect with you on insta if you need help or prayer! Come see me @her_weightlossmindset I can't wait to meet you!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Self-Discipline- What God's Word Says

Mon, 14 Apr 2025 00:00:00 -0400

Do you know what the bible says about discipline? Quite a lot actually. Hebrews 12:11 is my fav, "No discipline is pleasant at the time but painful. Later on, however, it produces a harvest of righteousness and peace for those who are trained by it."

We read in Galatians about the fruits of the spirit, self-discipline being one of them. What does that mean? That means that if Jesus Christ is your personal Savior, you have ALL the fruits mentioned. Self-control/discipline is one of them. We have to operate on God's power to implement this change, it's hard, messy and not always fun, but sister, I'm tellin ya, that righteousness and peace that comes with it feels so good, even when the hard days come, and trust me, they will.

Nothing good in life comes easy, but when we operate on resurrection power, we change, not because of our power, but God's power within us!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Want to Have Your Cake & Eat it Too? How Macros Allow You to Eat the Food You LOVE!!

Thu, 10 Apr 2025 00:00:00 -0400

I fought God for a long time after He called me to follow a macro-based plan, it took over a year and it wasn't until I was so sore and frustrated that I began to listen. The first month I was beyond frustrated, I gained 8 pounds and went to Him angry in my prayer time. He reminded me to trust Him, so I kept going and within 3 months found myself 25 pounds down. Here's why Macros are the bomb.com and how you can use them to eat the foods you love!

Weight loss is a basic formula, calories in vs out but also takes in a couple other factors, which we work through in the Framework. Most of the students I work with are vastly under-fueled and I imagine you are too, with the right foods anyway.

Macros are broken down into three parts, protein, fat and carbs. They all work together to help you lose weight, give you energy, help you tone and ensure your organs are all functioning properly.

I recommend planning your day the night before or after breakfast, it'll take a bit to get used to but eventually it should only take you 5-7 minutes a day. If you want weight loss, make time.

I use my fitness pal, the free account, I do not adhere to their formula, it is completely off and we do not count our workouts in or follow the other numbers listed, only the three mentioned above.

Macros are an incredible way to learn what your body needs to function. Eventually if you can eat intuitively, great. But for most women who are underfed their body has adjusted to too few calories, although it doesn't like it so starting with macros to make sure you're getting enough fuel will help you learn the intuitive method down the road.

YOU'VE GOT THIS!! If you need help, join the Biblical Weight Loss Framework and let me help you! God bless

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

4 Hacks to Build a Quick Workout in Your Morning Routine

Mon, 07 Apr 2025 00:00:00 -0400

First off you have to make a choice to give up your excuses, which isn't always easy. It's a daily choice to move when you don't want to. Hoping these 4 tips will help you build a quick workout in your morning routine!

1. Get up 15-20 minutes early 1-2 days a week to start and have your workout clothes and shoes ready to go!

2. Do a miracle morning. Every morning, I pray first, read the bible, journal 3 things I'm grateful for with a prayer, drink lots of coffee and ask God what I need for my morning. Ask and it shall be given to you, seek and you shall find.

3. Find a workout you actually enjoy! It should challenge you but if you hate every exercise you've gotta ask God to heal that part of your brain. We were made to move, so move!

4. Drink your preworkout and just start! It's going to take 5 minutes to get going, that's normal. If you haven't worked out in awhile, your body will be shocked. Keep going! Your feelings aren't important here, doing what God calls you to, is. So pray, listen and obey!

If you want something you've never had you have to do something you've never done. You are worth it! If you want help, join the Biblical Weight Loss Framework and let's heal your insides so you can heal your outsides and walk in your God-given purpose!

Exercise is therapy, cheap, beneficial therapy. It feels good, even in the struggle. Pray for strength and watch God move!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

I've Lost Over 90 Pounds with These 5 Steps

Thu, 03 Apr 2025 00:00:00 -0400

The struggle is real, I feel you sister. You are not alone. These 5 steps have helped me lose the weight and have become part of my morning routine that I crave. I hope they encourage you:

1. Eat more food! I hear from clients all the time how they just want to eat whatever they can and lose weight. Well, guess what?! You can! It's the only way to lose weight sustainably.

2. Drink 1/2 your weight in ounces of water daily. Listen you're carrying around water weight that won't go away unless you replace it with good water. If you want to lose weight, you must drink yo wata!

3. Start each day with prayer- if you want God to answer your prayers then you best start giving Him your first fruits, not your lukewarm leftovers as an afterthought each night. He deserves your best and giving it to Him will help Him move you to your goals.

4. Find a verse to keep you inspired! I love Galatians 6:9-what's yours?

5. MOVE BABY MOVE! If you want to lose weight, pairing movement with proper nutrition is key! You'll tone as you lose and create that lean look you're going for. When we have muscle in our body, we fight infection, have strong joints for doing God's work. The call of life is to live the Great Commission and it'll be hard to live fully as He wants you to when you're carrying the weight of poor choices and habits.

You deserve to heal. If you need help, join the Biblical Weight Loss Framework and let me help you!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

From Chaos to Consistency: How to Stick to Your Meal Plan with God's Help

Mon, 31 Mar 2025 00:00:00 -0400

Listen, if there's been an excuse to be made about eating a treat, I've made it. I love to eat and I love to cook, I love homemade desserts made with love and I love it when people love the things I make. I feel like cooking is my love language, so learning to set boundaries with myself here is often difficult, but I believe it's key to spiritual discipline practices and God's call on our lives. Here are a few things that helped me take responsibility for my choices and biblical eating journey.

1. I have to ask myself what I really want. Do you want to be overweight and reliant on food for joy? I don't and I imagine you don't either. Start to ask yourself this question any time you're faced with a question or struggle area. It works on more than food

2. Pray for strength to eat what God was calling me to, even if I am the only one. There were times, out to eat with people that I had to really pray for strength to stay on course with God's leading. It isn't always easy in the moment, but you ALWAYS feel SO GOOD when you are obedient!

3. Trust Him, listen and obey, let Him give you a win so you have the courage to continue. The win won't come fast but it WILL come!

4. Know when it's time to feast and time to fast then DO IT. No shame, no guilt, no caving into the flesh. We're Holy Spirit led sis!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How to Plan Your Healthy Routine for the Week in 10 Minutes or Less

Thu, 27 Mar 2025 00:00:00 -0400

Failing to plan is planning to fail and when God is in charge of our schedule, He won't let that happen. Here are 4 ways to plan your healthy routine this week:

1. Gather the family- set boundaries, compare schedules, delegate household chores and set expectations.

2. Look at the calendar and schedule all your 'must do's'. Meal prep and workouts are included in the must-do's *hint hint

3. Plug in the 'I'd like to but don't have to' in your open pockets of open time.

4. Time block-look at your day each day, this is what I do and schedule your day from beginning to end in one-hour increments.

You were made to do hard things and getting your family involved is key to your success!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Weight Loss Without Guilt! Why God's Grace Covers Every Attempt

Mon, 24 Mar 2025 00:00:00 -0400

Where He guides, He also provides. Find comfort in that beloved. He sees you and loves you and whatever season you're finding yourself in, a valley or mountaintop, know that He will work it all for your good and His glory if you let Him.

Weight Loss with Jesus is just SO MUCH more fun! There's no shame or condemnation, just love and encouragement. Here are a few ways you can lose weight without guilt:

1. Embrace the season you're in and trust that whatever it looks like, He's got you.

2. You don't have to starve! To be honest, if you continue to starve yourself you'll continue to reproduce fat cells and move farther from your goal. Eat more food! Lose more weight! In a healthy way!

3. One step- One choice- One day at a time. All in doesn't work, I've experienced it personally and have worked with women in the same boat. Just do the next right thing our pastor used to say. It's the same with your weight loss journey. If you have an off choice, just make the next right one. Grace my friend. Grace covers all! Even too much chocolate.

2 Corinthians 12:9, did you look it up? Go do it right now and ask Him to speak a word over your life today.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Self-Care Isn't Selfish- Why God Wants You to Take Care of You

Thu, 20 Mar 2025 00:00:00 -0400

This isn't the self-love, self-help nonsense of today. This is self-care and filling your cup before you try to fill others cup and how do we do that?

1. We start every day with Jesus first, not your phone or email, Jesus. When we start our day this way, He leads us and speaks to us and reminds us that we are so important to Him.

Matthew 28:19 tells us to go and make disciples, baptizing them in the name of the Holy Spirit and teaching them all the commands He taught you. That is the premise of the verse, go read it in context and ask Him to speak to you how you can walk out that Great Commission.

Have real conversations with your family and tell them what you need. Ask them to help you and support you, they will, clear expectations are vital here!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Struggling to Exercise? Here Are 3 Quick Workouts When You Struggle to Find Time

Mon, 17 Mar 2025 00:00:00 -0400

It's so hard to schedule workouts, especially if you've built a mental block around exercise. It's time to pray to remove that block and ask the good Lord to give you the strength to lean into His power, not yours. Ok, so let's go!

1. WALK- Listen, walking, not running, is the best form of exercise you can do. Listen, I wouldn't run if someone was chasing me, but I know there are some crazies out there that love it, bless you!

2. BODi- meet me in the BODi app! I have access to a TON of quick 30 minute workouts, they're amazing and have helped me grow so much in my love of exercise.

3. 10 push-ups - 4-5 times a day. Start with one if that's what you can do, knees or toes, or the wall, just do what you can! You can add one each day if you feel strong, but sometimes it's leaning into God's strength instead of your own. Push-ups are the best full body workout you can do, don't underestimate them.

You've got this! Which will you try?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

5 Minute Meal Prep Hacks Every Christian Woman Needs

Thu, 13 Mar 2025 00:00:00 -0400

SECRET SALE KICKS OFF MONDAY MARCH 17TH! ARE YOU ON THE EMAIL LIST?

1. Get our your calendar and check the week ahead, write down the meals you'll be home for or need to pack for lunches.

2. Pick your proteins. You must be eating 25-30g protein PER meal, 4-5 times a day. So planning here is KEY! Whatcha hungy for? Tacos? Something hearty? Write them on the appropriate day.

3. Fill in the blanks, what do you need for sides? Veggies, treats, carbs? Write them down in quantity to be sure you have enough or what you need to buy.

4. Check the freezer and fridge for leftovers, then your pantry for what could compliment them. Use what you have before your next grocery haul.

Whatcha gonna prep this week?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Your Body is a Temple, but it Feels Like a MESS, Now What?

Mon, 10 Mar 2025 00:00:00 -0400

Ugh, the struggle is real. I spoke at a women's lunch yesterday and there were so many courageous women who admitted they struggle like I do. Oftentimes, it's simply our thoughts that take us negative, not our actual truth. Which is why we need to spend time in prayer and the word DAILY, every morning and plant God's truth in our heart.

Get your journal out and 3 things daily for 30 days to write DAILY what you're grateful for about your body. Send me some on IG!

Don't forget, the SECRET SALE will launch March 17th! Join me email list for the info!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

No Time? No Energy? No Progress? The Christian Woman's Guide to Weight Loss in 4 Steps

Thu, 06 Mar 2025 00:00:00 -0500

I'm going to cut right to the chase, GRACE is key here. Lean in and let God lead you here. I've worked with women in online fitness and nutrition for eight years and when we try to go all in, it NEVER works. ONE CHOICE, ONE DAY at a time is where the magic happens and consistency wins. I promise you the second you invest in a weight loss program life will hit you hard, it happens every time. The enemy does NOT want you healing this way. Stay in faith and let God's strength fuel you!

2. 10 minutes to plan- MAKE time. Put your phone down and actually do something that will push you TOWARDS your goal, not distract you. Social media is the destroyer of productivity Lay it down.

3. DISCIPLINE- it's a fruit of the spirit and when you plant God's word in your heart DAILY, through prayer and reading He will transform you with good fruit. Let Him and watch Him transform you from the inside out!

4. Create a healthy morning routine, God wants your first fruits, NOT your crappy leftovers. Give Him time, MAKE time, you GET to spend time with Him daily. It's not a chore; it's an honor and privilege.

If you need help, join the biblical weight loss framework and let's heal with the Holy Spirit!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Can't Stick to a Diet? 3 Biblical Truths That Will Set You FREE!

Mon, 03 Mar 2025 00:00:00 -0500

What does the Bible say about diets? SPOILER ALERT...NOTHING! Dieting is NOT biblical, I pray that offers you a sigh of relief, I know it did me!

What DOES God's word say?

1. Your body is God's temple.

2. You have fruit when He is in you.

3. Whatever you do, eating drinking moving speaking do it ALL for the glory of God.

Listen, diets are so last year. We're not giving the enemy or our flesh any more room for shame. It's time to step OUT of diet culture and IN to God's promise to give us what we need when we lean on Him and seek His will over our weight loss journey. Are you in!?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Things to do TODAY to Jump Start Your Weight Loss

Thu, 27 Feb 2025 00:00:00 -0500

Are you ready?

1. Plan your workout

2. Plan your meals

3. Journal your goals.

Listen, if you truly want to reach your God given weight loss goals, you MUST first be spending intentional time with the Holy Father every morning. You can do this

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Need Dinner Help? Here Are 3 Things We're Eating This Week!

Mon, 24 Feb 2025 00:00:00 -0500

Mmmmm we love chicken thighs, we buy them in bulk, 80 pounds at a time. We're making chicken quesadillas, Grilled chicken with rice and veggies and crispy chicken with baked potatoes and roasted carrots.

Staples:

Kirklands greek yogurt

Mission carb tortillas

zucchini to freeze and roast

carrots raw and roast

apples and bananas

Cottage cheese full fat

Bulk buy, bulk prep. It makes life SO much easier!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Struggling to Believe You Actually CAN Lose Weight? 4 Mindset Shifts to Implement Today

Thu, 20 Feb 2025 00:00:00 -0500

Do you believe the lies in your head that tell you you'll never lose the weight? Or reach your goal? Or relationship or financial goal? Do you believe God cares about your body and how you feel about your journey to better health?

Spoiler, He does! Check out these amazing reminders:

1. 2 Corinthians 10:5

2. 1 Corinthians 10:31

3. Phillipians 4:13

4. Isaiah 55: 8-9

Pick one of these and tuck it in your heart and let it become your sounding board when the doubt comes in. If God calls you to it, He WILL bring you through it, in His time, His way. So sit back and let Him work.

We will never achieve lasting weight loss until we release the try and strive and start to focus on obedience to the Holy Spirit regardless of the outcome. He's waiting for you to let go.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

LIVE COACHING CALL- Macros, Fasting, Weight Loss & Triggers

Mon, 17 Feb 2025 00:00:00 -0500

Hear from Erica and her revelations and experiences through the Framework. She has been so intentional in looking inward and listening to God, even when it's hard and uncomfortable. Thank you Erica for your trust through this process.

Erica is continuing to work on her MACRO plan, morning routine and time with God. I love that she is "more sensitive to the Spirit." That, beloved, is the entire PREMISE of the Biblical Weight Loss Framework, to let God lead, even when it's hard.

What did you most take away from Erica today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Break Bread, Not Your Goals: Managing Food and Fellowship

Thu, 13 Feb 2025 00:00:00 -0500

I overate big time at Christmas, our new baby is here, we had much celebrating to do! But one morning I woke up feeling like I'd downed 3 bottles of cabernet, sugar hangovers are the worst!

How do we enjoy fellowship without sabotaging our goals?
1. Focus on who you're with, not your plate.
2. Bring a healthy dish if eating at someone's home. Cook a healthy meal if at your home or check out the menu if you're eating out.
3. Have a plan, be mindful, practice discernment.

Let's practice balancing social AND spiritual nourishment. We can and we must if God is going to lead our weight loss goals.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

What Would Jesus Eat? Biblical Lessons for Healthy Living

Mon, 10 Feb 2025 00:00:00 -0500

What if we ate like Jesus? I imagine his meals were simple, intentional and often shared. What did he eat? What was he focusing on while He was eating? Fellowship.

Balance. Moderation. Enjoying food and being in the moment instead of cravings. Read Proverbs 25:16 that teaches about gluttony.

How to eat like Jesus:
1. Eat more whole foods and less processed.
2. Practice gratitude before eating.
3. Host meals and be in fellowship with your people.

When we are outward focused instead of inward, eating becomes about who were with rather than what we're actually eating.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Shedding the Weight of Shame: Spiritual and Physical Healing

Thu, 06 Feb 2025 00:00:00 -0500

Are guilt and shame holding you back from living God's call on your life? I know it was for me for years. "There is now no shame or condemnation for those who are in Christ Jesus." Romans 8:1. It's time to prayerfully release the shame that's holding you back, God has big plans for you and we need you to walk in them.

1. Journal areas and habits leading to shame
2. Ask God to take the shame from you and replace it with His peace.
3. Pray Psalm 139:23-24.

Will you pray through your shame struggle today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Faith Over Forks: How to Let God Lead Your Eating Habits

Mon, 03 Feb 2025 00:00:00 -0500

1 Corinthians 10:31 says, "So whether you eat or drink, or whatever you do, do it all for the glory of God." What does that encourage you to do? The part, or whatever you do, speaks volumes to me, does it you?

Whatever we do we are to honor God. When we Pray before we shop, Pray before we eat and Pray over our triggers, God can show up for us and lead us as He needs to.

This verse and this call is a constant reminder that God alone is our Provider and He will give us everything we need when we seek His face. Will you have the courage to give Him your choices today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Ideas if you Want to Food Prep as a Busy Family

Thu, 30 Jan 2025 00:00:00 -0500

Failing to plan is planning to fail, these words stuck with me after hearing my trainer speak them a few years back.

Making time to plan and prep as a busy family is KEY to not only your weight loss but creating healthy habits for your kiddos as well. Here are 3 steps to get started.

1. PLAN! Sit down with everyone for 5-10 minutes on Sunday and see when it works best to prep.

2. DELEGATE! Get everyone in the kitchen to help! Teaching our kids to prep and cook and chop are lessons they'll pass down for generations.

3. Get MESSY! Make memories. Let your kids pick a meal to make or an ingredient to try. Getting their buy in makes this fun but also gives them buy in and stake in the game!

Which of these will you try this week? All of them I hope!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Sick of Starving Yourself? 3 Steps to Eat MORE Without Guilt and Shame

Mon, 27 Jan 2025 00:00:00 -0500

I have legit PTSD from shaming myself to skinny, it is STILL a thought I have to take captive and give to God on the daily...you are NOT alone. So many days I still see myself as a 250-pound sad sack, but that is NOT who I was then or who I am today and neither beloved are you.

Listen, you will NEVER starve yourself to skinny, not sustainably anyway. Your body requires fuel to lose weight, but more importantly your mind requires rewiring after decades of marketing nonsense telling us to eat less and move more. Our weight and food and diets have become idols distracting us from living in our God-given purpose and the enemy loves it.

Here are 3 steps to take to give God your weight loss journey and let Him through the Holy Spirit lead you to sustainable weight loss in a way that honors Him, regardless of the number on the scale.

1. There are few women out there who should be eating LESS than 2,000 a day. The average woman weighing 200 pounds NOT exercising requires a MINIMUM of 2000 calories a day to LOSE WEIGHT. This goes against everything we've heard and learned, but it IS the truth and when we let God lead, He will show us exactly why and how.

2. 25-30 grams of protein PER MEAL -preferably 5 meals per day. This will take time for your body to adjust, you WILL gain weight as your body figures out how to redistribute the fuel it's getting that it's been missing. Stay OFF the scale, results WILL come.

3. Stop, for the love of all things, counting calories and eliminating food groups. God may convict you to give up sugar eventually, if so fine, obey, but for now just pray and ask Him to lead you to leaning on Him through this transition. Give yourself grace, pray for strength and the POWER of the Holy Spirit will begin to show up more as you trust.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Tired of Hitting Snooze? 3 Ways to Look Forward to Waking Up Early

Thu, 23 Jan 2025 00:00:00 -0500

I could chat about this topic all day! Listen, this was HARD for me, I had to rely on God's strength instead of my own, but knowing I needed to make this change allowed me to be choose gratitude that I even was BLESSED to get life that day, not everyone did.

Here are my 3 steps: (be teachable always) if you're not where you need to be, have the COURAGE to make a new choice then take the ACTION required!

1. Pray the night before and ask God to give you His strength when the alarm goes off!

2. Set your phone or alarm a MINIMUM of 10 feed from your bed, NO MORE GOING TO SLEEP WITH IT BESIDE YOU. As you walk to it, thank God for life and breath and the strength to stay up and grateful!

3. Set alarm volume on HIGH with worship music or a sound that will wake you up JOYFULLY.

THIS WILL WORK, PRAY THROUGH IT AND HE WILL PROVIDE

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Dreaming of Your Dream Body? Why Nutrition Matters

Mon, 20 Jan 2025 00:00:00 -0500

No more fad diets and unused gym memberships, this year we're laying down our control and seeking Holy Spirit discernment in our weight loss journey.

Listen, I love you and am so grateful you're here. I want you, I NEED you to hear me; LESS IS NOT MORE when it comes to eating in your weight loss journey, it's just not.

More food, less shame and food fear is the answer in 2025. We've been sold a lie for decades and it's time to stop. It's time to pray over and through this fear and let God heal us in a way that only He can. Thank you, Father, for revealing who we are in You today. Let me see food as fuel and remove the desire to eat outside of Your will. Show me how to trust You implicitly in this area and thank You for all the food I GET to eat! Amen

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Ready to Shift Your Attitude? 2 Hacks to Love Your Body

Thu, 16 Jan 2025 00:00:00 -0500

What season of life are you in? Are you requiring more GRACE than grind? I know I am as a new mama. If you're struggling to love your body today, like I am, let's add these 2 hacks to our love arsenal.

1. Focus on all your body does for you. Did you wake up today? Walk to the car? Make food for your family? Who does God say you are? Let's start praying through unhealthy thoughts about our bodies and start to THANK her daily for all she does. When we operate in a heart posture of gratitude, we begin to focus on who we are instead of who society says we "should" be.

2. Unfollow. Unsubscribe. Bless and release. If a page or person is making you feel unworthy, bless and release. Your duty is to live for Christ ALONE, no one else, not even yourself. Remove the barriers keeping you from seeing yourself as He does, righteous, forgiven, fearfully and wonderfully made.

This is a massive perspective shift, but it's required for sanity, healing and ultimately reaching your own personal goal. God has you right where He needs you, so be IN the moment and watch Him work!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

"Food Prep Takes too Long- 3 Excuse Breakers to Get You in the Kitchen TODAY!

Mon, 13 Jan 2025 00:00:00 -0500

Are you tired of making excuses for not prepping and being unprepared through the day? I know the struggle to plan, shop and prep! Hopefully these steps will help you bust the excuses and get to prepping today!

1. Schedule it. Like a hair or nail appointment, give yourself 1-2 hours and thank God for your fridge and pantry and the opportunity to use your time well. Failing to plan is planning to fail and it's time to lay down our excuses and seek God's strength.

2. Bulk prep. No one wants to eat the same thing 5 nights a week, so cook all your proteins, carbs and veggies and store separately. This keeps from boring meals and the same thing over and over. Freeze any unused food and you'll have bonus meals later down the road!

3. Make it a family affair! This gets the family in the kitchen together and off their screens, it creates healthy habits and fun memories that will last a lifetime!

Will you put these into practice today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The Scale. Help or Hinder? 5 Questions I Ask Before My Weekly Weigh-in

Thu, 09 Jan 2025 00:00:00 -0500

The scale is simply a tool for your weight loss journey, just like your fit tracker, workout bike or anything else, it does not define you. If the scale is an idol for you, throw it away, if you'd like to set a healthy boundary with your scale, here are 5 questions I ask myself before my weekly weigh-in.

1. What does my scale record? It should give you measurements beyond just your weight.

2. Did I push harder in my workouts? If the scale doesn't show my progress, my cardiovascular health will.

3. Did I eat enough? Did I follow my macro plan and give my body what she needs?

4. Did I get enough rest? 7-8 hours of sleep before your weekly weigh-in is ideal.

5. WATER. Did I drink 1/2 my weight in ounces this week? Am I hydrated?

These 5 questions will help you tune in to your body in a new way. Of course, prayer above all and seeking God's word is the ONLY way to truly reach and sustain any weight loss goal. Obey the Holy Spirit and you will achieve your Godly goals.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Our Adoption Story-Part 2- God's Plans vs. Our Plans

Mon, 06 Jan 2025 00:00:00 -0500

God redeemed our story in 48 hours. Now I've worked to be faithful for the past 8+ years and have witnessed God do some pretty amazing things, but this, this may be my favorite miracle. Our 10-pound beautiful baby girl, a true gift sent straight from heaven just for us.

Will you surrender what you 'think' you need for your life and let God lead?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

From Failed Adoption to Our Christmas Miracle-Trusting God in the Hurt

Thu, 02 Jan 2025 18:00:00 -0500

We had a failed adoption on Sunday and Wednesday our lawyer gave us new hope.

If your life isn't good, He isn't done. Trust that God has a perfect plan for your life. Sometimes we need to let go of control, surrender our plans and let Him do His work. This is not an easy task, but it is worth it.

What do you need to trust God for that you're struggling with today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Happy (almost) New Year!!! Here are 3 Things to do DAILY This Year to Reach Your Weight Loss Goal

Mon, 30 Dec 2024 00:00:00 -0500

I know I talk about this often, but I truly believe in the POWER of your morning routine. I recently read a quote by John Bunyon that says "He who runs from God in the morning will scarcely find Him the rest of the day."

1. If you want to reach every God-given goal, give God the first fruits of your day and not your crappy leftovers.

2. Speak LIFE over yourself, your body and your home. There is no more time for shame and self-sabotage by hurtful words to our reflection. God sees us and loves us where we are. He is proud of us for working on this area of our lives, let's learn to see ourselves through His eyes.

3. Eat more protein! You should be eating 25-30grams of protein per meal, 4-5 times per day. the average 200 pound woman NOT exercising needs a minimum of 2,000 calories to LOSE weight and probably close to 180 grams of protein. These are the specifics we work on in the Biblical Weight Loss Framework. Food is NOT your enemy.

4. Set a timer for noon each day and connect with the Holy Spirit. Let's learn to seek God in every choice, every decision, every moment of every day. Yes, we're human and our flesh kicks in, but the more we practice this, the more He shows up and leads us in those seemingly small choices that we so often need Him to, yet forget to ask.

5, Smile, be kind & serve. It's time to put our phones DOWN and live outward instead of inward. "Mindless social scrolling" is NOT biblical, and it steals our time and peace. When you're tempted to scroll, pray and ask Him how you could better use your time. I know I need work here too.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Worried About Your Next Failed Resolution? Try This ONE Thing Instead!

Thu, 26 Dec 2024 00:00:00 -0500

I'm all about setting goals, as long as they include Holy Spirit confirmation. How many goals and resolutions have you set without first consulting God?

I wholeheartedly believe you SHOULD be setting goals, according to scripture, of course. What does God say?

I'd like to encourage to not set a weight loss resolution and instead ask God what you actually need to work on.

What I've found in almost eight years of coaching women is that they don't often need to lose weight, they need to eat better, sleep better, drink more water or move more, they need a better routine and time management.

Set SMART Goals, this is what we work on in the Biblical Weight Loss Framework, listing and praying over them.

We should have goals; we just should seek God's will instead of our own.

What kind of goals are you setting this year? Will you be brave enough to add any He encourages and remove any He says?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Struggling With Boundaries? 2 Steps to own Your Goals This Year

Mon, 23 Dec 2024 00:00:00 -0500

Do people constantly have something to say about your weight or weight loss journey? It's time to bless and release. Your duty above all is to be oebedient to the Holy Spirit. If God calls you to eat less sugar, obey. If He calls you to move more or stop dieting, listen. When you listen to His leading and guiding, not sneaky aunt Sally who's always commenting on your weight, you will win.

Sometimes we need to set boundaries with others, I know I have. Sometimes you need to set boundaries with yourself. Operating in a heart posture of discerning the Holy Spirit is how you'll always win, regardless of anyone else's opinion.

Ask Him if you need to set boundaries with yourself. In the Biblical Weight Loss Framework month2 we work on Nutrition and the women always struggle with eating all their food, they're afraid of weight gain instead of fueling properly.

Obedience to His word over the outcome of weight loss always leads to a win!

Who are you setting boundaries with this year?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Truths About Weight Loss and Why the Internet ISN'T Helping

Thu, 19 Dec 2024 00:00:00 -0500

How many weight loss ads have you been delivered today? This year? Our weight loss is constantly thrown in our faces, so how do we seek God's truth and block out the noise? Here are 3 truths to cling to.

1. Losing weight, sustainable weight takes TIME. It could take a year or two to lose the weight you've gained. There is NO SUCH THING as a quick fix. We must fix the junk in our mind if we want to truly allow God to heal us from the inside out.

2. Your phone isn't helping. PUT IT DOWN. Comparison, covetedness, judgement, envy, we spend money on weight loss products we can't afford or haven't prayed over. Ask God to lead you to where He needs you to go then trust He will provide IF you walk in faithful obedience.

3. You will NEVER keep the weight off or lose it in the first place if you can't love yourself TODAY as you are. I've seen it a million times. I've experienced it in my own personal journey. Seeing ourselves through the mind of Christ and being obedient to the Holy Spirit in our choices is the ONLY way to truly reach our goals.

We obey His still small voice, and we move intentionally as He directs. We begin to heal our thoughts, then our bodies and pretty soon we don't even care about weight loss, it's just a nice by product from our obedience.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

6 Secrets to Love Exercise as a Woman Struggling with Motivation

Mon, 16 Dec 2024 00:00:00 -0500

Motivation doesn't actually exist in my opinion. I believe you have a drive to get healthy, but it's discipline that gets you there. Here are 6 ways to build a habit of exercise when you're struggling to even start.

1. Find one you actually enjoy! If you're doing the newest popular workout and hate it, stop! Exercise is a celebration of what your body can do, it is NOT a punishment. There are so my styles of workouts; dance cardio, yoga, Pilates, weights, body weight. I have recently fallen in LOVE with primal/yoga workouts and am doing a 20-minute program that has completely changed my life AND my body. So, find something you love, it should leave you sore and struggling, but not dreading the next one.

2. Start with 1-2 days. I've worked with women for years who have an all or nothing mindset, I operated in that for years and still struggle at times. But it never works, pick 1-2 days to start at a time that makes you feel good. Let's leave old habits that don't serve us!

3. Find the time that works in your schedule and schedule it like a hair appointment you would never miss! Maybe ask God to give you the right time and He will! I started working out in the evening but found I ate better if I did mornings, so I practiced my morning routine and now that's what works. Find yours!

4. ONE workout at a time. Did you hear me? ONE! One workout, one day at a time. We're remove the all or nothing mindset and remember that God's word says to not focus on tomorrow. What CAN you do today? That is enough! Pray for His strength, not yours.

5. Workout when sore or you'll be MORE sore. The calendar I follow is created to bust out lactic acid so if you do leg day one day and cardio is the next, do it. It may be a struggle at first, but by the end you'll feel a million times better! I tell my students to trust the process!

6. 30 minutes is all you need. Going to the gym, overtraining for an hour will never help you build consistency. I prefer at home workouts, it's how I've built consistency. Again, do what works for you, but all you need is a good sweat in 30 minutes. Do NOT overtrain.

Which of these stuck out to you most? I'd love to hear from you! Connect with me anywhere at Her Weight Loss Mindset! And remember, exercise is therapy, cheap therapy. Give yourself grace and focus on one improvement at a time. That is what adds up to big results!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Planning Hack- 4 Ways to Take Control of Your Schedule

Thu, 12 Dec 2024 00:00:00 -0500

Are you struggling to get everything done? Are you especially stressing this holiday season? Here are 4 ways to take back your schedule so you can stay on track with your weight loss goals, even through the Christmas season.

1. Plan your month. Get a monthly calendar and schedule everything. Then break it down week by week. This will help you see what you MUST do and add in the empty pockets as you wish.

2. Schedule rest. My students think I'm crazy when I tell them this but most of them don't make time to rest, like ever. God calls us clearly in His word to keep the Sabbath HOLY. We're not doing laundry or cleaning, we're at church, we're spending time with people we love, serving, focusing on HIM. I don't care what day you do it, but DO IT. It is written.

3. Learn to say "no thank you" or "i have plans" even if your plan is scheduled rest, it's STILL scheduled. If Susie calls you Saturday to meet for lunch but you've planned to rest, take a rain check, she will understand.

4. What do you actually want to do or feel called to do? It's ok to start new traditions or say no thanks to a party that will make you sacrifice your God-given convictions. Your only duty in this life is to live for Jesus, you shouldn't be justifying your plans to anyone but Him.

Ask God to lead you where HE needs you then have the strength and courage to walk in faithful obedience. Time is our most PRECIOUS commodity, spend it wisely.

Don't forget to join the Biblical Weight Loss Framework, we kick off January 6th! The link to join us is below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Struggling With Waking Up? Here are 4 Steps to Create a Biblical Mindset Around Discipline in Your Morning Routine

Mon, 09 Dec 2024 00:00:00 -0500

Are you struggling to wake up when the alarm goes off? You're not alone. Here are 4 things you can do to create a biblical mindset around your morning routine.

1. Prepare the night before, pack lunches, prep coffee, set out your workout clothes and work outfit. Pray, ask God to give you His strength to rise with GRATITUDE for another day as the alarm goes off.

2. Pick 1-2 days a week to start. I started with Wednesday and Friday when I decided to take control of my mornings. I didn't want to all or nothing 5 days a week, that never works. 1-2 was sustainable and I started with 10-15 minutes at a time.

3. Mel Robbins, watch her TED talk on how to stop screwing yourself over. I also recommend reading 5 Second Rule, it changed my life and helped MAKE me a morning person but also take action in other areas of my life.

4. Spend your first moments with Jesus. If you want God to give you His best then it's time to offer Him the same. He gets our first fruits of time in the mornign, not our lukewarm leftovers at the end of the day. If you want discipline, seek His will daily. Discipline is a fruit of the spirit; you just need to cultivate it a bit.

If you truly want to make the most out of your morning routine, PUT YOUR PHONE DOWN. You should have to get out of bed to shiut off your phone if it's your alarm. 15 steps minimum. Then don't touch it until your prayer, reading and journaling is done. Social media is distracting you and making you less productive. Email can wait, Jesus shouldn't have to.

I am guilty and still struggle with all of these, thankfully His mercies are new each day. Pray. Ask Him for help and He WILL show up for you, then it's your call to walk in faithful obedience. You can do this!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

LIVE COACHING! Erica is a Wife, Mom and Full-Time PT, Today We MACROS & Nutrition!

Thu, 05 Dec 2024 00:00:00 -0500

Erica is a student in the Biblica Weight Loss Framework, today we talked about all things nutrition! Be sure to hop in the FREE Community for the final days of the Merry Fitmas BOOTCAMP! There's one more day to save $100 on the 90 Day deep dive into your personal biblical weight loss journey!

What do you relate to from Erica's story?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Steps to Stay on Track with Your Weight Loss Goals Through the Christmas Season

Mon, 02 Dec 2024 00:00:00 -0500

Join my FREE Merry Fitmas BOOTCAMP Kicking off TODAY at 12pm EST in my FREE Community! www.herweightlossmindset.com, click the link, enter your email and I'll send you the Free Community link along with my Weight Loss & Routine Planner!

Tis the season to be grateful, for the birth of our Savior and all our blessings. Here are a few ways you can stay on track this Christmas season:

1. Have a morning routine, start with 1-2 days a week, 10 minutes earlier. Pray, Ask God to fill you with a heart of gratitude.

2. Have a plan, what's one thing you can do today? Drink water. Move. What CAN you do?

3. Release the weight loss goal or vanity metric, it won't keep you going when life gets hard. Focus on Jesus and operating in Holy Spirit obedience. When we work to be obedient to the Holy Spirit, our journey becomes outward focused instead of inward.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Happy Thanksgiving!! We're Choosing GRATITUDE Today!

Thu, 28 Nov 2024 00:00:00 -0500

Let's eat and move and hydrate and be present with the people at your table, yes even the tricky ones! Remember that we've all fallen short of God's glory and this can be an incredible time of showing the love of Jesus without uttering a word about Him.

What are you grateful for today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Instead of Hating Your Body, Try These Steps to Love Yourself Today!

Mon, 25 Nov 2024 00:00:00 -0500

Infertility. Breast Reduction. Rape. Bulged disc 6 weeks ago, the list goes on. I've lost muscle tone the last 6 weeks, not working out. It's hard, it's frustrating. Week before last I got out of the shower and an audible "ARGHHHH" came out of my mouth when I saw my dancing cellulite in the bathroom mirror. Holy Spirit was like 'Whoaaaaa' how about a little gratitude... oh yea...how quickly we forget.

What are you shaming your body for today? What are you saying or thinking about your body that you wouldn't say to your daughter or best friend? Your body is beautiful, designed by the Creator of the universe Himself, He calls you worthy, wonderul and righteous. We must change the conversations we have about our bodies. We all struggle, but when we focus on the good, we want to move towards our goals because God tells us to.

No amount of weight loss will make you feel good until God is your source of strength. I know because I weighed the same in 2019 as I do now but back then I was slave to a diet and avoiding social situations to not veer off the plan. That isn't life.

It's time to speak LIFE over your body, the areas you love and the areas you're working on. You are beautiful, JUST as you are! I am proud of you for wanting to lean into your goals, we're to be a living sacrifice daily and it's hard to do our God-given work when we loathe our skin.

Take a second to thank your body for all she's done for you today.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Restricting Food Groups? Why MACROS May Be the Answer

Thu, 21 Nov 2024 00:00:00 -0500

Up until 6 months ago, I was caught in a legalist diet that I'd followed for years and encouraged my clients to use. God kept calling me to lay down my pride and trust that I needed more food, less elimination and focus on food in general. The greatest struggle of my life.

For 18 months God called me to eat more food and lay down my heavy weights, I was under-fueled and sore, constantly. But I didn't listen, I found myself hungry, overworked, sore and never seeing true changes in my body.

Once I started to lean in and follow His lead, I found myself bloated and six pounds up. I was really frustrated in my prayer time one day and He kept asking, Do you trust Me? Do you trust Me? Yes Lord, of course I do. So, I kept going and since then I've lost over 20 pounds, reaching my 94-pound weight loss goal.

He always knows best. Why do we fight it?

MACROS are amazing because we don't have to eliminate food groups, we take 5 minutes to plan each day, plugging in the meals we know we'll have, dinner out, a cocktail or dessert, we plan it and work around the rest. It's a beautiful, freeing type of eating and one I'm working with my weight loss mentorship clients on right now.

You don't have to (and you shouldn't) worry about Thanksgiving, plan your food, work around the rest, drink your water and enjoy Your LIFE. This is empowered eating and the people you see reaching their weight loss goals are eating this way. It is freeing, it is sustainable, it is the KEY to your success!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Thanksgiving Prep! What I'm Making and How to Stay on Track with Your Goals!

Mon, 18 Nov 2024 00:00:00 -0500

This is the time of year we GET to be grateful and share in the glory of all God has done and continues to do for us. Don't forget to check out my Thanksgiving Prep Board on Pinterest at Her Weight Loss Mindset, all my favorite things are there!

I'd love to know what you're making and taking to your Thanksgiving parties this year! God bless and choose gratitude.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Worried About Thanksgiving Weight Gain? Stay on Track with These 3 Healthy Weight Loss Tips

Thu, 14 Nov 2024 12:00:00 -0500

After I gained 5 pounds in one day a few years ago, I decided I should probably have a plan that i can stick to for Thanksgiving that doesn't have me waking up feeling like a meatball. Of course, you'd have to eat 7,000 calories to actually gain two pounds, but our bodies will hold on to foods we're not used to eating if we're not careful.

Here are my 3 tips to stay on track with your healthy habits and still lose weight this Thanksgiving:

1. Focus on Gratitude and all you have to be thankful for.
Why Because eating to fuel instead of feel is a fantastic shift in perspective and helps you connect with your body in a healthy way. Start your day with Jesus in prayer, then get IN the word and ask Him to speak to you when you struggle. Many people are spending their first holiday without a loved one, people are hurting, let's focus on the GOOD and how God continues to bless us, even in our struggle.

2. SLEEP. 7-8 hours. People considerably underestimate sleep to help them lose weight. I've tested multiple times waking up after 6-7 hours of sleep, then going back to bed for an hour and EVERY TIME, I wake up 2-3 pounds lighter. Every time. and I tested it multiple times. Get to resting!

3. Plan and Prepare. IF you're hosting make sure you have a ton of options for veggies and healthy snacks. Eat a good healthy breakfast ( I love my superfoods) and don't go into the meal starting. Failing to plan is planning to fail and there's no room for shame this holiday season. The enemy isn't winning that battle for our mind and body anymore!

Enjoy a treat, enjoy two treats. Don't shame yourself and don't be gluttonous.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Do You Have More Than 25 Pounds to Lose? Try These 4 Tips to Get Started Today!

Mon, 11 Nov 2024 06:00:00 -0500

Ready to start BLASTING that weight loss? These 4 tips will help you get started!

1. Know your calorie count and MACRO intake. Fueling your body properly is key to losing weight. Most women are vastly underfed, knowing how much your body actually needs is key!

2. Focus on Today! What can you do today to move towards your goals? God's word say to not worry about tomorrow, so stop focusing on the 80 pounds you have to lose and focus on what you CAN do today, wake up with intention, gratitude and focus. Spend time in prayer and the word asking the Holy Spirit to fill you, lead you and guide you. He will! Pretty soon you'll be at your weight loss goal and you won't even care, because obeying that still small voice feels better than any number on the scale.

3. Sleep 7-8 hours a night. You do have time; you just need to spend it wisely and set boundaries with where it's going. This is the KEY to reaching and sustaining your weight loss

4. WATER- your body is made up mostly of water, so if you're not replenishing it you'll feel tired and bloated. You don't need an afternoon coffee, you need an afternoon water.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

LIVE COACHING! Why Social Media is Stealing Your Time and How to Take it Back!

Thu, 07 Nov 2024 07:00:00 -0500

If you spend 10 minutes on social media 6-8 times a day, that's an average of 8 hours per WEEK, that's a WORK DAY! Social media is breeding ground for sin, it steals our time, we idolize our feed, we covet and gossip, it often times brings out the worst in us. I know I'm guilty here.

How much time are you spending on social? My client Carrie from the 3 Month Mindset Mentorship allowed me to share with you the ways we're scheduling her week so she has time for herself to do the things God is calling her to.

Do you need a social media audit? Do you need to move your apps or delete them completely? Pray for strength and courage and let God handle it. Setting boundaries here is KEY to reach your God-given goals.

Balance and boundaries, you can do this! If you need help, join the Mentorship below and let's create a specific to you plan that'll help you reach your God-given potential!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Doing This ONE Thing Can Help You Lose Weight FASTER!

Mon, 04 Nov 2024 08:00:00 -0500

This ONE thing will help you lose weight faster! It will help you remove unhealthy mindsets keeping you stuck and build healthy habits that will pass down generations.

It isn't always easy, but the spiritual growth you'll experience and closeness to God will be worth it.

When we hold unforgiveness in our hearts, our bodies recognize the trauma and hang on to heal, even if we don't want to. Praying and asking God to reveal any unhealed bitterness, resentment or unforgiveness is KEY to reaching your weight loss goals FASTER. It allows for spiritual maturity and the enemy flees; he no longer has a hold on this area of our lives.

I was sexually assaulted when I was 19 by a close friend, when I told my roommate, she blamed me, so I didn't speak of it for 15 years. I was diagnosed with anxiety and depression and gained 100 pounds.

Forgiveness can be hard, but it is worth it. Jesus says in His word that if we don't forgive, we won't be forgiven. Seek Holy Spirit council and ask Him if there is any built up in your heart, then have the strength and courage to let it go, for your sake, not theirs.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

WEIGHT LOSS 101: 3 Hacks When You Don't Know Where to Start

Thu, 31 Oct 2024 00:00:00 -0400

Struggling to start because you're overwhelmed, over worked and worried to fail again? I'd like to offer you a bit of encouragement today, may I?

There are 3 things you can do today to build a weight loss habit:

1. Journal and Pray, let God lead you to where He needs you to go. Aligning your plans and goals with Him are KEY to success.

2. ONE Healthy meal a day. ONE. I've worked with women for over 7 years who try to go all in and it NEVER works, life happens, and we wonder why we ever tried again, I mean, who do we think we are!? Oh, hey girl, you're a daughter of the KING, THAT'S who you are, and we don't give up except to let Him lead. Ya got me?

3. Find a workout you enjoy! But you must find ONE, if you don't, it's just stubbornness, not that you don't like any. God created our bodies to move, not to sit, you don't have to lift heavy or run (I wouldn't run if someone was chasing me) bur you do need to strengthen your body and your heart so you can run the race He's planned for you! You are WORTH the struggle!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

The SECRET to Losing Weight When You Don't Have Time

Mon, 28 Oct 2024 12:00:00 -0400

Oof, this one was convicting for me. I spent years finding ways to avoid exercise, I am so beyond grateful that God kept calling me to lean into His fruits instead of my own lack of control.

There is ONE Secret, although I actually share a couple that work together. The secret is a time audit. Every week in the Weight Loss Mentorship my clients send their time blocking calendar for the week, it helps them to stay consistent in where God is leading and many are even scheduling social media time, instead of just scrolling away. I was on a call with a client today and her camera shut off, we chucked that her social time limit kicked her off, PROUD COACH MOMENT!

It is never too late to implement a new routine. So, will you take this secret (or secrets) to heart and let God speak to you in a way only He can?

Pray for a open heart and mind and watch how He'll lead your day! You'll have all the time you could ever hope for!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Avoid These Energy Zappers and How to BOOST Energy in 3 Easy Steps

Thu, 24 Oct 2024 12:00:00 -0400

Are you struggling with finding energy to do anything through the day? Are you finding yourself stuck without a plan because you're exhausted and completely unmotivated?

Here are 3 things that could be zapping your energy stores and 3 steps to take to replenish and increase your energy today!

1. Avoid Sugar
2. Stop skipping breakfast
3. You may be sitting too much

How to boost energy:
1. Drink water with a dash of salt each morning before your coffee, it's a natural detox and a wakeup for your body! I drink 30 ounces before I'm allowed one sip of coffee, it took me a month to build this habit but so worthwhile.
2. Eat within one hour of waking up. A lot of people intermittent fast, but to be honest, you fast when you sleep so if you're getting the right amount of rest, you're fasting already. You need a healthy balance of protein and carbs for energy and to stay full, this is the KEY to a healthy energy boost every day.
3. MOVE! A body at rest tends to stay at rest and a body in motion tends to stay in motion. So, let's move! God gave us the ability to move for a purpose. If you get up for 5 minutes and keep going, you'll continue to go. Trust your body to go beyond what your mind limits her.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

4 Motivational Mindset Shifts to Get Working Out FAST

Mon, 21 Oct 2024 12:00:00 -0400

Are you ready to implement a workout routine but don't know where to start? Have you built up thoughts in your mind about hating exercise? What if you could retrain your mind to actually enjoy exercise beyond a weight loss perspective?

When we operate in a heart posture of exercise and movement, removing the expectation of weight loss and focus on a biblical perspective, this is what we get.

1. I GET to. I get to move, I get to honor God with my body, I GET to strengthen my muscles and heart.

2. Movement is an act of WORSHIP and when we operate in this heart posture instead of abs, we GET to move because God has blessed us with the body and ability to do so.

3. We are His temple. Jesus died for us, He took on every sin we would ever commit, ALL the people of the world who have ever, or will ever exist. I think we can honor Him by moving and strengthening our body, we need to for emotional and physical health so we can operate in the Great Commission as we're told.

4. Obedience > outcome. We move and exercise and strengthen because His word tells us to care for our bodies, to eat and move because we can as a way to worship Him. When we focus on obedience to the Holy Spirit instead of some lame vanity marker, we can truly operate in His power instead of our own.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

LIVE Coaching! “I’m not a good wife. I’m not a good mom.” Social Media, Schedules & Food Prep!

Thu, 17 Oct 2024 12:00:00 -0400

Live Coaching session number 2 with Kim today, wow! We created some amazing steps that she can take today to build healthier, consistent habits in her day. We must be intentional with our time if we're going to live and love and move and serve as God has called us to.

Today we talked about Sabbath, being present with our families and making food prep time a family affair! Spending time with our kids and teaching them the importance of quality time, especially in the kitchen is a gift that passes down generations. You will never regret messes made in the kitchen with your kids.

We get to set the example, we get to try new tactics, we get to reframe our thoughts around who God says we are and not the ads on our phone. Do you need to move your social apps, unfollow people or accounts who steal your peace? It is up to YOU to make the hard choices, pray for courage and strength and watch how God leads you through!

Join the mentorship and let's chat about your specific struggles, I want to help you overcome unhealthy mindsets that are leading you away from all God has planned for you.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

"I'm exercising and not losing weight!" The ONE mistake you're probably making

Mon, 14 Oct 2024 12:00:00 -0400

Oh freedom! Let it ring! What if I told you that you can have your cake AND eat it too? Because guess what, you can! The more weight you have to lose, the MORE fuel (food) you need. Our bodies require a minimum of 1500-1800 calories at REST, so if you walk one step a day or chase kids or move in any kind of way, you're already starving yourself trying to survive on 900-1200 calories, it isn't sustainable, OR healthy, you're actually reversing your progress.

Aim for 25-30 grams of protein PER meal, 4-5 meals a day, in Month 2-Module 2 of the 3 Month Mindset Mentorship, we'll take a deep dive into your nutrition and create a specific to you macro plan that will leaving you fullllll and satisfied, are you ready? The link to join is below!

God put food on the planet to eat, we must stop buying processed junk from the store and find freedom in eating from the earth what He provided. It takes time, be patient with yourself, but healthy change CAN be made! I'm here to help and encourage you in any way I can!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

LIVE COACHING! Temptation and Cravings. How to Create Healthy Thoughts Around Weight Loss

Thu, 10 Oct 2024 12:00:00 -0400

Are you struggling with cravings? What do you crave? Do you know what God says about your cravings and food choices? Do you believe He wants to free you from this?

Spoiler alert. He does.

There are so many scriptures about your body, cravings and choices. Learning to pray and let God help you through these cravings is key to moving past them. Why are you craving? Did you know that sugar is 10 times more addictive than heroine? The more sugar you eat, the more you crave. It takes about 3 days for your body to rid itself of those cravings. Pray for strength, spend time each morning praying and ask God for strength. He will provide. Keep grapes, apples and in season fruits in your pantry to help you move through these. Fruit is a natural sugar and carb which are great for energy and satisfy your sweet tooth.

Your body craves what you feed it, feed her fruit, feed her love, feed her positive words and not shame. You're not too far gone; God wants to take this from you!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How Healing Trauma From Rape and Infertility Helped Me Reach My 90 Pound Weight Loss Goal

Mon, 07 Oct 2024 12:00:00 -0400

He uses our pain for purpose, He doesn't cause it but He does allow it, in hopes that we'll give Him our mess. I remember the moment my assault came back and how embarassed and humiliated I was. He took it, I had to give it up a few times, but He took it and has allowed me to share my story to hopefully encourage others.

I hope you've never experienced trauma, but if you have, He can use it. It's hard, it's messy, you feel people judge you and some might. Let them. Your story is meant to glorify the Father and He will bring you the people that need to hear it so they can heal. We've all struggled, we all have hurts and habits and hangups we wish we didn't, but thankfully, we have a Heavenly Father that will take our mess and turn it into something beautiful.

Thank you Father for loving us in our mess, for never leaving us even when we walk away from you. We know You're always there, waiting for us to come home. Thank you for never forsaking us. We love You, we praise you, amen.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Live Coaching! What Does God Say About Who We Are When We Hate Our Body

Thu, 03 Oct 2024 07:00:00 -0400

My amazing client Kimberly, from the 3-Month Mentorship graciously agreed to let me share her coaching call today. Kimberly works second shift as a nurse, she's a wife and mom and her schedule and life are full, blessed and busy. She's tried countless things to lose weight, but she's ready to lay it all down and let God lead her path.

Today we'll make a few shifts in Kimberly's schedule that will challenge her in new, exciting ways. It is never too late to try again. Kimberly would like better time management, so today we talked about food prep and social media, we talked about how to make the most out of her time in the pick-up lane at school and gave her tangible tips to spend more quality time than on social.

What spoke to you most today? What is God saying to you about how you spend your time? Join the mentorship and let's create a plan for you so that you're making the most out of your time and stepping out of bad habits and IN to all God has called you to be, one step at a time!

JOIN the Mentorship Below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Excuses Keeping You from Exercise and 3 Steps to Take One Step

Mon, 30 Sep 2024 12:00:00 -0400

Are you finding yourself in a shame spiral?? I have too, you're not alone. Do you believe the thoughts in your head over your reasons to keep quitting on yourself? Or would you rather focus on what God's word says?

If you're here, I'm going to assume the latter.

You are worth it, you are strong, you are capable.

Let's write down the excuses keeping you stuck, then next to them we're going to find a verse that speaks God's truth instead. Are you in? Lay your hand over your paper and pray. He will reveal Himself to you, then it's up to you to have the courage to WALK in that truth.

You do have time; you can afford to invest in yourself, and you can find movement that makes you feel empowered and strong!

If you need help, join the 3-Month Mentorship below and let's bust through these lies together!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Three Reasons You're Not Losing Weight During Menopause and Steps to Break the Plateau

Thu, 26 Sep 2024 12:00:00 -0400

Are you doing all the right things or maybe don't even know where to start in your menopause journey?

Here are three ways to overcome your weight loss plateau:

1. PROTEIN, you need .8-1.2 grams of protein per POUND of body weight, most
women are vastly under-fueled, We do a deep dive into your nutrition and create a macro-based plan for you in my 3-Month Mentorship, I can't wait to help you finally fuel your body!

2. Too much cardio. Your body during menopause can hold unhealthy levels of cortisol with too much cardio. Optimum fat loss during menopause comes from zone 2 cardio 1-3 days a week and strength training 3-4. Strength training can be weights (light weight is preferred but whatever makes you feel empowered and healthy), body weight, resistance bands, or a combination of all of them.

3. REST. Most women I work with spend far too much time on social media. If you have time to scroll, you have time to sleep. Set a boundary with your phone, it isn't serving you at ALL. Stop posting and spending hours on reels saving recipes you'll never make (don't be like me lol) 8 hours of sleep per night is key to reaching your weight loss goals in menopause. You don't run out of time, you just need to manage it better.

I love you enough to share the truth because they're truths God laid on me during my personal journey and hear from women constantly in my 3-Month Mentorship.

If you need help setting boundaries with yourself and others, join below and let's create a custom plan for you. It is never too late!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Goal Setting with God is Key to Reaching Your Weight Loss and Any Goal

Mon, 23 Sep 2024 12:00:00 -0400

Do you consult God before you set a new goal, resolution or make any kind of decision? What if you're not reaching all you feel you should because you're keeping Him out of your choices? What if...

The bible has a LOT to say about goal setting, let's see below:

“Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever.” ‭‭1 Corinthians‬ ‭9‬:‭24‬-‭25‬ ‭NIV‬‬

“Not that I have already obtained all this, or have already arrived at my goal, but I press on to take hold of that for which Christ Jesus took hold of me. Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.” ‭‭Philippians‬ ‭3‬:‭12‬-‭14‬ ‭NIV‬‬

“When people do not accept divine guidance, they run wild. But whoever obeys the law is joyful.” ‭‭Proverbs‬ ‭29‬:‭18‬ ‭NLT‬‬

“Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty.” ‭‭Proverbs‬ ‭21‬:‭5‬ ‭NLT‬‬

“Don’t get sidetracked; keep your feet from following evil.” ‭‭Proverbs‬ ‭4‬:‭27‬ ‭NLT‬‬

Do any of these speak to you? Of course there are more, but here's a good start.

Do you need help seeking God's will over your life, body and future? Join the 3-Month Mentorship and let's work together to reach your God-given goals and purpose! The link to join is below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

3 Steps to Recover from a Weekend (or Weekday) Binge

Thu, 19 Sep 2024 12:00:00 -0400

Do you have a plan in place for the times you go off your meal plan? Are you living in a space of shame and self-sabotage? Can I give you a bit of advice? Repent and let God take it, then forgive yourself and do the next right thing. What is that? Here ya go:

Steps to Recover
1. Repent, we covered this. Psalm 51:1-2
2. Plan. Jeremiah 29:11, Proverbs 21:5, Luke 14:28
3. Execute. Take messy action! Messy action is better than no action. It's time to get out of our own way and let God do what only He can do. Ezra 10:4, James 2:17, Proverbs 13:4,

You are not your last bad choice, you're who you choose to be in the next one? Hopefully in a posture of surrender to God in your nutrition, fitness and mindset journey. Only He can truly heal us from the inside out and lead us to His truth, far and away from disordered eating, gluttony, diet and scale obsession and shame.

How can you repent, plan, and execute today?

It's not too late to join my FREE Mindset Makeover Challenge! Click here, enter the info and come learn! https://bit.ly/JOINTHEFREECOMMUNITY

I'm giving away a ton of fun prizes, offering a discount on the Mentorship and a Scholarship for one Winner! Come hang out!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

How to Set a Morning Routine, Set a Social Media Boundary and Eliminate Self-Sabotage in Your Weight Loss Journey

Wed, 18 Sep 2024 12:00:00 -0400

For years I've worked on non-negotiables with clients, what are the strong convictions you hold that you refuse to let go of? And how can we schedule your morning routine around them?

Successful people have a morning routine, when we give God the first fruits of our day, He leads us in the good, bad and in between. We're more likely to check in with Him when we start in the morning. If you only give Him 5 minutes at the end of your day with what's left, what if He does the same for you. Is that what you want? I'd guess not. Of course, you don't, or you wouldn't be here listening to me.

It's time to take responsibility for your screen time and set a social media boundary, which we'll talk about in tomorrow's FREE Mindset Makeover Challenge, click the link below to join us!

It is never too late to reach your God-given goals, and I'd love to help you! Join my 3-Month Mindset Makeover Mentorship and let's dig deep to your root causes and prayerfully release them so we can work to find your purpose in God's plan for your life!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Win Coaching Time with me! Trauma and Triggers Keeping You Stuck in Your Weight Loss Journey

Mon, 16 Sep 2024 14:00:00 -0400

Welcome to day one of the Free Mindset BOOTCAMP! I hope you are as excited as I am to work together this week to recognize and pray through triggers, create routines and boundaries and learn to lean into God's voice in your healthy journey!

It is NEVER too late to reach your God given goals and it is my hope that you'll lean in every day, not just for the cool prizes, but for all the ways God will speak to us this week!

Thank you, Heavenly Father, for the gift of our bodies and minds. Thank you for loving us in our mess and leading us when we call. Help us to surrender our bodies and health journey to you and make us new from the inside out! We love you and praise you, in Jesus' name, Amen!

Be sure to hop in the FREE COMMUNITY if you haven't already, there are prizes, a scholarship and my book coming out next month that'll be given away! If you'd like to join the Mentorship, click the link below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

4 Boundaries to Recognize and Set on Your Weight Loss Journey

Thu, 12 Sep 2024 11:00:00 -0400

Do you know the different boundary areas you need to set in your life?

Conversational Boundaries- topics you are and are not open to discussing. Maybe it’s politics (this one rarely ends well if you’re on opposing sides), but how about gossip? We know what scripture says about it: it’s a sin and to even participate in it is sin. Is that a boundary you need to set?

Relationship Boundaries- these are usually mutually agreed upon between your partner and close friends and family. Maybe you don’t mind if they “pop in,” maybe you do. Set clear boundaries with your people.

Personal Boundaries- don’t apologize for these and don’t shame someone for theirs. They may have experienced some sort of trauma you’re unaware of. Always respect other people’s boundaries. These can be boundaries within yourself, too, that you know keep you from going back to old ways or ensuring you’re staying on track with God’s way and not the world’s way. And lastly, one of my favorites but one we don’t talk about a lot.

Content Boundaries- Listen up, Christians! Things you will or will not consume as it relates to the type of television you watch, the music you listen to, what reels you watch on social media, and the language of the songs you listen to is so important! This is a big one for me. If there are too many curse words in the first three minutes of a movie, I’m out. I don’t have time for inappropriate use of my God’s name or a certain “F” bomb that many movies think just must be in there. We reap what we sow, we put out what we put in; that goes for food, movement, movies, music, and relationships. If you crave intimacy with God, remove the junk in your life.

Set boundaries for yourself. Respect the ones others set for themselves and let your kids set their own. They know who and what they’re comfortable with. You’ve raised them right; let them decide who gets in their personal space.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Are Negative Thoughts Keeping You From Losing Weight?

Mon, 09 Sep 2024 12:00:00 -0400

Have you ever woken up first thing and said something unkind about your body or felt shame about yesterday's food choices? Do you know that His mercies are new each day? Do you believe there is HOPE and change in your future around your body and food choices? Do you believe that you can achieve true change?

You can.

In this podcast I'll share with you some ways you can overcome unhealthy thoughts in your journey and give you encouragement to eat more, lift less and tips to reach your goals over 40.

It is never too late to walk in God's purpose for your life, so let's remove the negativity and fear around eating a ton of food and exercising as an act of worship! Be sure to tune in for my October Mentorship info, the deadline to join is September 21st, find the information in the Application below.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

MACROS-What are They and WHY They Matter

Thu, 05 Sep 2024 00:00:00 -0400

Do you struggle to know how much to eat and what to eat? Did you know that macronutrients are broken down into three categories? Protein. Fat. Carbohydrates. And there is a perfect balance of each for your specific body.

If you'd like to schedule a free discovery call with me, email me: lindyschlabach@gmail.com and I'll create a macro plan for you!

It can be SO frustrating to know what to do, but I promise that if you lean into prayer God WILL guide and direct you! I pray you are blessed by these words.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

I've Lost Over 20 Pounds in Four Months with This One Mindset Shift

Wed, 04 Sep 2024 10:00:00 -0400

Do you believe in the power of prayer?

Do you believe that God cares about how you eat and move and speak to yourself?

He does.

I was stuck in my own head about what I thought I knew, turns out, per usual that God knows best. Do you believe this to be true?

I hope so, because it is.

He hurts when you starve yourself or food shame over a treat. He aches for you to see your worth as you lift heavy weights that are hurting your joints. Instead of trying harder, start surrendering more.

I was lifting heavy 5 days a week and doing low impact cardio 3 times a week with little stretching or rest. I was overtrained and sore. This past March I went on a work trip to the Dominican Republic and heard one of our trainers talk about a body weight program that took her metabolic age from 48 to 27, I was intrigued.

I came home and started her prep calendar and the weight melted off. I was holding a ton of inflammation in my body and pairing that with 600-800 more calories I started to see serious changes in my body. I feel amazing. I exercise 20 minutes a day and walk my dog 2 miles. I've lost almost 25 pounds since the change.

You don't need to lift heavy weights, you shouldn't be doing HIIT training over 40. Your body functions pretty simply, we just over complicate it.

I invite you to join my FREE 5-Day Mindset Makeover Challenge kicking off September 9th. Visit my website below for the link, enter your email and I'll send you my FREE Faith Inspired Habit & Nutrition Planner and link to the Free Community! It is never too late to give God your journey.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Need Food Prep Help? 3 Steps To Meal Planning & Prep

Mon, 02 Sep 2024 12:00:00 -0400

Do you have a plan for your prep? Here are three things you can do this week to implement a plan into your life, regardless of your busy schedule.

1. Plan Your Week Ahead- when are you eating at home?
2. Shop- Bulk. Farmer's Markets, Freezer
3. Prep- Bulk prep and store separately so you're not eating the same meal 5 days a week. Ain't nobody got time for that!

If you'd like one of the three free discovery calls, email me lindyschlabach@gmail.com and tell me what your biggest struggle is, then we'll meet up for 10-15 mintues and create a plan for your week! I can't wait to chat!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Do You Need to Lose Weight? Try This ONE Thing to Get Started

Thu, 29 Aug 2024 12:00:00 -0400

In 2019 I hit my "weight loss goal' but I turned down invites from friends to dinner and stayed home to avoid veering outside of my meal plan, it became an idol. Have you been there? Or maybe your version of this?

What happens when we focus on weight over God's Word? We take our eyes off Him and all He has planned for our lives, which I promise you, is amazing.

So, how can we take back our focus and lean on Him when life gets in the way? Because we KNOW it will. If we're focused on acts of obedience instead of weight, it becomes about worship instead of vanity. Wouldn't that be a glorious place to live? I think so too. In this podcast, I'll help you find that one thing you can do to give God your thoughts and choices when life gets hectic. I hope you'll join my email list for weekly updates, recipes, faithful encouragement and fun tips! Visit my website below, enter your email and you'll be in! God bless!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Do You Struggle With Emotional Eating? How to Recognize Where Food May Be Sabotaging Your Results

Mon, 26 Aug 2024 10:00:00 -0400

Do you know the social, emotional, environmental or situational triggers that bring your worst food issues to light?

Maybe donuts in the break room or a cocktail or unkind comment from a family member, we all struggle, you're not alone. There is ONE surefire way to break through your trigger that will help you FINALLY give it to God and take the next step.

It won't be easy, but you were made to do hard things. With God in you, you WILL overcome! Lean into your fast, seek God's council and strength, I promise that with this ONE step, you will realize your ability to build the discipline you've prayed for.

I'd love to know what you'd like to learn, please leave a review and I'll try to cover your topics as I move forward. You can also email me, lindyschlabach@gmail.com

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Looking For a Weight Loss Win? Take One Step

Fri, 23 Aug 2024 11:00:00 -0400

Listen friends, I KNOW the temptation to try to do ALL the things, to go ALL in and get burnt out. We've all been there; you are not alone. What if we could learn to surrender our plans to God, pray over our plans and ask Him to give us the ONE thing we need today?

Then we just focus on that one thing; mindset is a great first step and where I start my clients. We must break old habits, remove old mindsets and learn to discern what is true and right and worthy. Diet culture has left us distracted, overwhelmed and hungry but there is another way.

My 3-Month Mentorship is taking Applications, find the link below. We will meet twice monthly to audit your plan and weekly to schedule your self-care. I want to help you break free of diet culture, learn to appreciate intentional movement and help you lose weight in a way that honors God's call and purpose for your life.

If you're not quite ready for that, feel free to join my free community below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Struggling to Create a Workout Habit? Try This Tracking Hack

Thu, 22 Aug 2024 12:00:00 -0400

Have you ever committed to a new healthy lifestyle or invested in a new program, life happens, you miss one day, then three weeks later you remember you even bought 'one more thing' to help you lose weight? I have so been there!

It is never too late to establish new routines and habits, I think sometimes we just need to sit in prayer and seek God's will for the time and season of life we're in and make a plan. One of our trainers always says, "failing to plan is planning to fail." That is so true! Planning isn't half the battle, it IS the battle.

In this podcast I'll show you a system I learned from a fellow podcaster that will help you set routine and habits in your life that will make you feel accomplished today! I'd love to hear how you're using these in your life! Don't forget to review this episode so I know what you want to learn!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

FREE Weight Loss Masterclass: All You Need to Know About Weight Loss & Workouts

Mon, 19 Aug 2024 12:00:00 -0400

The first choice I had to make, over and over was taking control of my time and taking away power from my phone. Distraction, Doubt, Delay, All tactics of the enemy, but God says we can take our thoughts captive and make them obedient to Christ. When we ask God's direction in our life, He will provide. Do you trust that?

This FREE training are exactly the steps I take each day to move towards total obedience to His Word, of course I fall and fail all the time, but I try again in the next choice. We're not waiting until Monday or tomorrow, we're choosing the NEXT right choice.

Get your pen, in this podcast, I will give you the basic formula to weight loss and show you how to track it, I'll give you a morning routine and mindset tips to keep you moving forward.

It is never too late to implement a new strategy, especially when God is the strategy. The only way we fail is when we quit. We may fall, we may take a break, but the simple fact that we keep trying is PROOF that He isn't finished with us yet!

Will you cling to His Word in your struggle?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Do You Need A Weight Loss Coach: How to tell

Thu, 15 Aug 2024 08:00:00 -0400

I knew that I needed accountability, but I was NOT going to invest in another weight loss program, I had tried all of them anyway. My friend asked me to do this program with her and even though I'd tried 12 years earlier, I thought, ok, one more time. I am SO glad I did.

Have you invested in program after program with zero results? Have you invested in program after program, had results, then quit and went back to old habits?

I've done both. Shame tells us we'll never be able to change, God's word says, through Him, ALL THINGS ARE POSSIBLE. It is never too late to try again, especially when God is your accountability partner.

My BOOTCAMP BETA Program for October is taking applications, click the link below to apply. Here's what it will include:

3-month program- Oct 1-12/31. BETA

*2 free hours one on ones-BETA
6*0 minutes- monthly

-2-30 minute audits monthly
-1 time WHY Work Call
-Weekly planning for first month
-Monthly meal plan with grocery lists
-Macro plan-updated every 30 days
-Fitness, if applicable

Ala Carte Options:
⁃ monthly supplement- based on that month's goal
⁃ One on one additional
⁃ Daily message-Monday-Friday
⁃ Fitness, based on goals

We’ll discuss our verse for the quarter and a morning routine for your time frame. Journal prompts and discipline homework.

It takes 66 days to build a habit, this will be that work.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Weight Loss 101: The ONE Shift to Make

Mon, 12 Aug 2024 14:00:00 -0400

When I finally realized that weight loss was the product of healing from trauma, it freed me from the pressure to try. I didn't need to lose weight, I needed to forgive my dad, I needed to forgive my rapist, I needed to forgive my roommate who told me my assault was my fault. I needed forgiveness.

What seed could you be holding onto that is keeping you from stepping into freedom from gluttony or disordered eating? How can you find the strength to get on your knees and ask God to reveal your hurt to you?

I was reading 'Breaking Free' by Beth Moore in 2017 when the sights and sounds from the night of my assault came roaring back. I'd started the book in an effort to forgive my dad, who I hadn't spoken to in 8 years. It set the tone for the journey I would go on the next two years; from my brother getting shot, to seeing my dad for the first time, to my infertility journey.

Psalm 139: 23-24 says, 'Search me God and know my heart, test me and know my anxious thoughts. See if there is any offensive way in me and lead me in the way everlasting.' Will you make this your prayer today? Let's dig up the seeds that are keeping us slave to food and diets and obsessing about our bodies. You are fearfully and wonderfully made; you were bought at a price and the word tells us to "honor God with our bodies."

Will you lean into this prayer today?

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

4 Ways to Take Control of Your Morning Routine

Thu, 08 Aug 2024 09:00:00 -0400

When I first truly committed to my health and helping others find success with simple fitness and nutrition, I knew I had to take control of my morning instead of letting my phone determine my schedule. I had to pray for direction and trust that God would lead, and He did.

These are the steps I took to take back my morning and learn to lean into prayer FIRST every day, seeking God's plan and schedule for my life. It takes time, so give yourself grace, but know that these 4 things WILL set you on a path to self-discipline you never knew you had but will become the time you look forward to most.
1. Put your phone far from your bed.
2. No social media or email until Jesus time and workout are done.
3. Pray. Plan. Read. Journal. Repeat
4. Move intentionally for 20-30 minutes.

You can take back your time and set new boundaries with yourself. Understanding that YOU are in control of your time allows a sense of power and responsibility and it feels good! If you need help, join my FREE Community below!

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Welcome to the Lindy Schlabach Show! The Podcast for Christian Women Who Want to Lose Weight, Learn Easy Meal Prep, Workout with Joy and Create Healthy Habits

Wed, 07 Aug 2024 06:00:00 -0400

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.

My Story - How I Gained 100 Pounds and Lost (Almost) All of It.

Wed, 07 Aug 2024 06:00:00 -0400

Galatians 6:9 says, 'Let us not grow weary in doing good, for we will reap harvest at the proper time if we do not give up.'

It's easy to want a quick fix, I know, I've tried most of them. When God called me to lay down my heavy weights and eat more food, I didn't listen, until my body was so sore and I was starving all the time but afraid to eat out of my meal plan.

When I finally decided that God knows best, which I already knew but am a bit stubborn, I've lost 22 pounds in a few short months.

It isn't easy to rethink health, especially for us ladies over 40 who are struggling with hormones and not knowing what or how much to eat. But I promise you that leaning in to prayer and seeking the Holy Spirit's guidance in your journey WILL make the difference in whether you achieve lifelong results and peace, or not.

He DOES know best, and He WILL provide, you just need to trust Him.

I shared with you my 5-minute plan; do you have a morning routine that works well for you? Will you try this one? Will you repeat your affirmations? I hope so! What we speak, we become, so let's speak LIFE and TRUTH and JESUS!

Ready to lose weight, keep it off and give up diet culture and food shame for good?

Are you tired of obsessing about your weight and thinking about food all day long?

Do you wish you had more energy to be present with your family? Do you want to be the example for their relationship with their body and food? Are you tired of making excuses and feeling unmotivated?

There's a basic formula to weight loss, it’s the mindset shift we need help with. The enemy loves it when we’re distracted, doubting and dieting. So, let’s reclaim our temples and learn to love and move her as a way to glorify and honor God’s call and plan for our life. He has big plans for us and it’ll be hard to reach them if we’re living in shame about our bodies. It’s time to reclaim our choices and let God lead.

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach, encourager and friend.

In this podcast, I will teach you how to:

Lean into prayer over your health journey and give it to God.
Listen to the Holy Spirit and trust your body will tell you what she needs.
Lose weight and eat a TON of food, without giving up the things you love.
Cultivate that fruit of discipline that will keep you leaning into the hard parts of your journey.
Plan your week and schedule your self-care time.

Are you sick of trying diet after diet and NOT losing weight?

In this podcast, I'll teach you how to:

• Lose Weight in a Way that honors God without obsessing about the scale
• Meal Plan and Prep for Your Family
• Follow a MACRO based plan that allows you to eat the foods you love.
• Recognize and pray through triggers keeping you stuck.
• I’ll help you Plan your week and schedule your self-care time.
• Cultivate a spirit of self-discipline in your workouts you actually enjoy.

It's time to give God your health journey and watch Him make you new, from the inside, OUT.