Her Weight Loss Mindset | Lose Weight, Meal Prep, Healthy Habits, and Workouts
This podcast is for Christian women who want to lose weight by taking a biblical approach. Host Lindy Schlabach shares her personal journey of losing over 90 pounds and offers a system that focuses on healing the mind and body without obsessing over the scale. The show provides practical advice on meal prep, healthy habits, and workouts, all from a faith-based perspective.
Episodes
Motivation Was Never Your Problem
“For God has not given us a spirit of fear, but the power of love, and self-discipline.” 2 Timothy 1:7 Let’s take a look at why discipline collapses especially as we age.Most women try to build discipline on top of:Fear of weight gain or past traumaShame about their body or unkind comments from someone.Urgency to “fix this fast”But fear-driven discipline always backfires.When your body feels threa
MACROS - WHY & HOW
James 1:5 says. “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”Your weight X 11, that is your baseline. If you’re exercising add 400. If you’re not exercising, stick to your baseline. Sign up for a FREE MFP app and plug your calories into your goals section and at the calories macros section put your macros at carbs 35%, protei
You Will Never Lose Weight Forever Without This One Change
“Do not conform 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 good, pleasing and perfect will.” Romans 12:2PROTEIN FORMULA: .8-1 gram of protein per pound of body weight.Find your number. Your weight X .8 your weight X 1- then start to eat a range of that, moving towards the higher number.Divide and c
3 Steps to Restore Your Energy Today!
2 Corinthians 12:9, “But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness. Therefore, I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”Leaking Energy comes from:Mental clutter- Too much social media scrolling, comparison, etc.Emotional weight (guilt, shame, stress) cortisol overload.Overcommitment-Even good th
3 Steps to Refocus Your Weight Loss Goals This Summer!
Psalm 25:4-5; “Make me to know your ways O Lord, teach me your paths. Lead me in your truth and teach me, for you are the God of my salvation; for you I wait all the day long.”3 Reasons Moms Quit on Their Health in June:No structure = No self-careWithout school routines, our schedule gets hijacked. Suddenly we’re reactive instead of proactive.We’re emotionally & physically exhaustedLittle peop
How Sleep and Stress Affect Weight Loss
DON'T FORGET SAVE 44% ON THE BIBLICAL WEIGHT LOSS FRAMEWORK THROUGH SUNDAY!! 6/21. It's time for you to take back your body and heal in a way only God can heal. This is so much more than weight loss. Join us today! Psalm 4:8. “In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety.” Stress impacts hormones. Chronic stress can: increase cravings-increase e
The Mindset Shift That Changes Everything!
Now through June 21st Save 44% on the Biblical Weight Loss Framework in honor of my 44th Birthday! You're welcome!!Romans 12:2: “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” Every time you have a negative thought, say OUT LOUD 3 things that are TRUE about yo
The Best Workouts for Women Over 40
Now through June 21st Save 44% on the Biblical Weight Loss Framework in honor of my 44th Birthday! I get older, you get a gift!! “For while bodily training is of some value, godliness is of value in every way.” — 1 Timothy 4:8Best workouts for ladies over 40:1. Strength training matters most- Muscle supports: metabolism-bone health-hormones-longevity-Aim for:-3 strength workouts weekly.2. Walking
What to Eat in a Fat Loss Phase Over 40
Now through June 21st Save 44% on the Biblical Weight Loss Framework in honor of my 44th Birthday! My gift for you! “For the kingdom of God is not a matter of eating and drinking but of righteousness and peace and joy in the Holy Spirit.” — Romans 14:17 Let that one sink in. And you know I love 1 Corinthians 10:31, “So, whether you eat or drink, or whatever you do, do it all for the glory of God.”
The Truth About Emotional Eating
1 Peter 5:6-10:” 6 Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 casting all your anxieties on him, because he cares for you. 8 Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. 9 Resist him, firm in your faith, knowing that the same kinds of suffering are being experience
The Morning Routine That Helps You Lose Weight Consistently
Psalm 143:5-10: "I remember the days of old; I meditate on all that you have done; I ponder the work of your hands. I stretch out my hands to you; my soul thirsts for you like a parched land. Answer me quickly, O Lord! My spirit fails! Hide not your face from me, lest I be like those who go down to the pit. Let me hear in the morning of your steadfast love, for in you I trust. Make me know th
MACROS Made Simple for Ladies Over 40
1 Corinthians 10:31; So, whether you eat or drink, or whatever you do, do all to the glory of God.” Macronutrients or MACROS are the three nutrients your body needs most: Protein-Carbohydrates-Fat.Protein: -supports muscle-boosts fullness-stabilizes blood sugar-supports metabolism-- Most women are severely under-eating protein.Aim for: roughly 120–150g daily to start. Most women are going t
Why Nothing Seems to Work Over 40 (and What Actually Does)
“Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.” — 3 John 1:2Hard Truth -Your body changes after 40- Hormones shift. Muscle mass naturally decreases. Stress impacts weight more intensely. The answer is not: starving yourself -detox teas-1200 calorie diets-excessive cardio-Fat loss after 40 requires muscle support -The goal should n
You're Not Stuck - You're Avoiding the Hard Thing
Proverbs 4:1 “Hear, O sons, a father's instruction, and be attentive, that you may gain insight, for I give you good precepts; do not forsake my teaching." Proverbs 4:4; "Get wisdom; get insight; do not forget, and do not turn away from the words of my mouth."Proverbs 4:12 "When you walk, your step will not be hampered, and if you run, you will not stumble. But the path of
Your Environment is Keeping You from Losing Weight
1 Corinthians 15:32-34 “ What do I gain if, humanly speaking, I fought with beasts at Ephesus? If the dead are not raised, “Let us eat and drink, for tomorrow we die.” Do not be deceived: “Bad company ruins good morals. Wake up from your drunken stupor, as is right, and do not go on sinning. For some have no knowledge of God. I say this to your shame.” Romans 14:21, “:It is good not to eat meat
You Keep Self-Sabotaging Because You Don't Believe You'll Actually Change
Proverbs 23:7 “For as he thinks in his heart, so is he.” But, there’s hope! Beliefs can change, praise God! And when they do—everything changes.Here are a few steps to take today to help you realign your beliefs:STEP 1: IDENTIFY THE LIE - What are you believing about yourself? Be honest. Ask the Lord to reveal all you need to know, this will take time. This is daily praying Psalm 139:23-24. STEP 2
Delayed Obedience is Still Disobedience
“But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.” Joshua 24:15Here are a few steps you can take today:STEP 1: ACT IMMEDIATELY - When you feel that nudge—move. Not la
You're Not Addicted to Food- You're Addicted to Escape with a Side of Control
Psalm 34:18; “The Lord is near to the brokenhearted and saves the crushed in spirit.” Proverbs 23:2 “and put a knife to your throat if you are given to gluttony.”Here are 4 ways to start today:STEP 1: IDENTIFY YOUR ESCAPE MOMENTS- Start noticing your pattern. STEP 2: SIT IN THE DISCOMFORT (JUST FOR A MOMENT) -Instead of immediately reaching for food…Pause and sit in what you feel. STEP 3: REPLACE
You Don't Need Motivation - You Need SURRENDER
Galatians 2:20; “I have been crucified with Christ. It is no longer I who live, but Christ who lives in me.” 4 Steps For Today:STEP 1: SURRENDER YOUR BODY DAILYSTEP 2: STOP WAITING TO FEEL READYSTEP 3: LET GOD CHANGE YOUR DESIRESSTEP 4: OBEY FIRST—FEELINGS FOLLOWMost Holy Lord, I surrender my body, my habits, and my desires to You. Forgive me for waiting on motivation instead of choosing obedienc
You’re Not “Trying” - You’re Negotiating With Sin
1 Thessalonians 5:17-24: Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil. Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blame
Your Body Isn't the Enemy- Your Flesh Is
Galatians 5:16-17 “But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”PRACTICAL STEPS: STEP 1: SEPARATE IDENTITY FROM BEHAVIORRomans 6:11 says: “So you also must consider yours
STOP Starting Over- You're Not Broken, You're Undisciplined
2 Timothy 1:7; “For God gave us a spirit not of fear but of power and love and self-control.”PRACTICAL STEPS:STEP 1: PICK ONE NON-NEGOTIABLE👉 Drink your water 👉 Walk daily 👉 Stop late-night snacking. choose one.Luke 16:10 “One who is faithful in a very little is also faithful in much.”STEP 2: DO IT WHEN YOU DON’T FEEL LIKE IT Galatians 5:16 says: “Walk by the Spirit, and you will not gratify the
You Don't Have a Food Problem, You Have a Trust Problem
Proverbs 3:5-6; one we hear and quote often, but do we actually live it out? “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 straight your path.”PRACTICAL STEPS:1: PAUSE BEFORE YOU EAT - Psalm 46:10 “Be still, and know that I am God.” STEP 2: SAY IT OUT LOUD TO GODPsalm 62:8 “Pour out your heart before him; God is a
3 Ways to Jumpstart Your Weight Loss TODAY!!!
Are you ready?1. Plan your workout2. Plan your meals3. 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 thisAre 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 po
5 Simple Meals for the Busy Christian Woman
This one is always worth a replay!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 & VeggiesToss 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 ti
He Is Risen Indeed!! The Empty Tomb Changes Everything!
Matthew 28:5–6 says, “The angel said to the women, ‘Don’t be afraid! I know you are looking for Jesus… He isn’t here! He is risen from the dead, just as he said would happen.’”The stone wasn’t rolled away so Jesus could get out. It was rolled away so we could see in!! Death did not win!!Resurrection life means: Your past does not define you. Your sin is not final. Your old self is buried. Your f
Maundy Thursday -> Easter - SUNDAY IS COMING- and Then What
Matthew 26:17- On the first day of the Festival of Unleavened Bread, the disciples came to Jesus and asked, “Where do you want us to make preparations for you to eat the Passover?” He replied, “Go into the city to a certain man and tell him, ‘The Teacher says: My appointed time is near. I am going to celebrate the Passover with my disciples at your house.’” So the disciples did as Jesus had direct
You Have Resurrection POWER My Friends!!! Lent Series
1 Corinthians 15:14; “And if Christ has not been raised, then all our preaching is useless, and your faith is useless.”Romans 6:4: “Just as Christ was raised from the dead by the glorious power of the Father, now we also may live new lives.” Picture Jesus hanging on the cross. Close your eyes. Can you see Him hanging there? A crown of thorns digging into His skull, beaten, bloody, bruised, hanging
Fasting With the Right Heart Posture-Lent Series
Matthew 6:16–18, “When you fast, don’t make it obvious, as the hypocrites do. But when you fast, comb your hair and wash your face. Then no one will notice that you are fasting, except your Father, who knows what you do in private.”Fasting can quietly become:• A badge of honor • A proof of maturity • A way to feel superior • A method of controlYou can fast and still be self-focused. You can sacrif
The Death of Our Old Self-Lent Series
Galatians 2:20; “My old self has been crucified with Christ. It is no longer I who live, but Christ lives in me.” The old self negotiates. It says: “I’ll fast — but I’ll keep this.” “I’ll surrender — but not that.” “I’ll obey — but only if it’s comfortable.” The old self wants partial obedience. Lent exposes where partial obedience still lives. Where are you struggling today?The old self: • Seeks
The Cross Confronts Our Sin-Lent Series
Isaiah 53:5; “But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed.” 1 Peter 2:24 says, “He himself bore our sins in his body on the cross, so that we might die to sins and live for righteousness; by his woulds you have been healed.” Jesus, why do I keep living in my sin? I don’t want to, I ache to be free and live for
Godly Conviction vs Shame-Lent Series
2 Corinthians 7:10 says, “For the kind of sorrow God wants us to experience leads us away from sin and results in salvation. There’s no regret for that kind of sorrow. But worldly sorrow, which lacks repentance, results in spiritual death.” Godly sorrow says:• “That wasn’t aligned.” • “I see what I did.” • “I want to change.” • “Lord, help me.” It is honest. It is humble. But it is hopeful. It pu
Jesus in the Wilderness- The Private War for Obedience (Lent Series)
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 cit
Fasting Beyond Food- What is Controlling You? Lent Series
“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 6:12Ask 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 dis
The Sin We No Longer Call Sin
“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
Lent- What it IS & What it Isn't
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
How to Fast- Lent Series
“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 n
Food Isn't Your Problem- Lent Series
“The Lord is close to the brokenhearted; he rescues those who are crushed in spirit.” Psalm 34:18Matthew 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
Your Body Doesn't Need Fixed, This Does
“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
You're Fighting the Wrong Battle in Your Weight Loss Journey
“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. V
Your Need to Control is Stalling Your Weight Loss
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
Why Weight Loss Feels Impossible
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 metabolismIncreasing cravingsHolding fatAdd emotional stress:Carrying everyone else’s needsWatching the newsFeeling responsible for everythingNever truly restingJeremiah 29:13, “You will seek
Discipline Isn't Your Problem, This Is...
“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 traumaShame about their body or unkind comments from someone.Urgency to “fix this fast”When your body feels threatened:Hunger hormones spikeCravings intensifyObsession increasesHow to Regulate your Nervous System:Predictable
Trying Harder is Why You're Still Stuck
“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 46:10-11Psalm 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
If Willpower Worked You'd Be Skinny By Now
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 neutralYour emotions are irrelevantYour history doesn’t matterJournal 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 compassio
Weight Loss Over 40- Why its Hard and What to Do
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 weigh
Cravings, Cortisol and Satan's Counterfeit Comfort
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+Horm
Done Dieting? Rebuild Trust with Your Body
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 wr
When Emotional Eating Feels Automatic
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 t
Rest Your Metabolism, Renew Your Mind
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 9
Your Weekly Meal Prep Plan and Menu!
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
Women Over 40-Resetting Hormones Habits and Hope!!
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 lea
Happy New Year! No Resolutions Just Results!
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 ad
A Biblical Reset for January!!
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; the
Merry Christmas Family!!!
“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 a
Guilt Free Christmas! Eating with Intention!
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 f
Managing Stress and Overwhelm This Christmas
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 shi
Stay Consistent in Your Weight Loss During the Christmas Season!
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 CONSISTENCY1. Choose ONE anchor habit -One habit that grounds you.Examples:Protein at every mealA 10-minute walkDrinking enough waterTracking your foodGoing to bed on time2. 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 bala
Christmas Workouts You'll Want to Do!
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
Enjoy Holiday Food Without Overeating!!
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% P
Staying Focused On Your Weight Loss In A Busy Season
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 Restricting3. Protect Your Peace — Protect Your ScheduleYou are allowed to say: “We’re staying home tonight.” “That does
How to Eat For Fat Loss
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 si
Happy Thanksgiving!!!
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
How I lost 90 Pounds- My Faith + Fitness Journey
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, w
3 Fall Recipes that Support Your Weight Loss Goals
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
Grace Over Guilt- Navigating Holiday Food with Peace
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 s
3 Ways to Stay on Track with Your Weight Loss During the Holidays
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
Staying Consistent in Your Weight Loss Journey When Life Gets Busy
“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 6:9Here are three ways to stay consistent when life gets busy:1. Simplify Your GoalsWhen life feels full, the key isn’t doing more — it’s doing less but doing it well.2. Anchor Your Day in Truth, Not EmotionBusyness often stirs up stress, and stress leads to old habits. Truth
Faith + Nutrition = Transformation in Weight Loss
“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 12:21. 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
Breaking FREE from Emotional Eating!!
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 Eat2. Identify the Emotion Behind the Craving-Try keeping a “Feelings Journal” for one week. 3. Create a “Comfort in Christ” PlanHere are some healthy ways to comfort yourself instead of turning to food:Read a Psalm and let God’s
Why Protein is Your Weight Loss Superpower!!
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 m
Find Joy in Your Weight Loss Journey, Not Just the Destination
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.” Her
From Couch to Confidence- Exercise with God's Help
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
Walking with God- How 8,000 Steps Can Strengthen Your Faith
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 Biblical2️⃣ Movement as Prayer Time3️⃣ Steps of Faith, Not Just FitnessHow can you walk this out in daily life?Commit to a no phone or music Prayer Walk: dedicate t
How to Resist Temptation (Even When Dessert is Calling)
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
The Mindset Shift You Need for Lasting Weight Loss
“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 per
Meal Planning When You're Busy
“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 routine1. 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
Why Losing Over 25 Pounds Feels Different—And How to Start Strong
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
Macros Made Simple- A Christian Woman's Guide
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 fullCarbs: your body’s main source of energyFats: essential for hormones, brain health, and satisfactionHere’s a Simple Plate Example: 6-8 ounces grilled
Celebrating Wins: Progress Over Perfection
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 weeklyReward Yourself: Non-food rewards like a walk, favorite
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