Ministry burnout has reached crisis levels, with many pastors leaving the field due to physical, emotional, and spiritual exhaustion. But what if the solution started with something as simple as a 15-minute workout? In this conversation with fitness coach and pastor Steve McKinney, we explore the powerful connection between physical health and ministry effectiveness. Steve shares his practical “Three W” system that’s helping pastors prevent ministry burnout while staying strong, focused, and resilient in their calling – without adding hours to an already packed schedule.

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About Our Guest

Steve McKinney is a bestselling author, fitness coach, Brazilian Jiu-Jitsu black belt, and church pastor who has made it his mission to help people age strong and live healthier lives. As the owner of Fitness and More Incorporated and author of The Gospel of Fitness, Steve brings a rare combination of faith, practical wisdom, and real-world experience to the conversation about pastoral health. He knows firsthand what it's like to carry the weight of ministry — and he's built a simple, sustainable system to help pastors stay in the fight for the long haul.

What You'll Learn

• Why your physical health is directly connected to your financial health — and what happens to both when you run on empty
• How Steve's three-W system (weight training, walking, and watching your diet) can fit into even the most packed pastoral schedule
• Why just two 15-minute workouts a week can genuinely transform your health — without the time commitment you're dreading
• How physical movement becomes a practical, everyday way to take every thought captive and reset from ministry stress
• Why staying healthy isn't just good for you — it's essential for the people you're called to serve

Key Quotes

• "When people are trying to choke you, you're not thinking about people who are mad at you — you're thinking about surviving. Once again, I'm removing those thoughts from my brain."
• "Treat your workout like a doctor's appointment — because the more you do, the fewer doctor's appointments you'll need."
• "I'm right in the center of God's will right now. This is what I signed up for."
• "It's not always about appearance. The attempt is to make sure you stay healthy."
• "We need you in the game."

Practical Takeaways

• Start with a walk. If you only do one thing this week, lace up your shoes and take a 30-minute walk. You don't need a plan — just go. Bonus: try walking within 15 minutes of dinner to support digestion and reduce hunger.
• Try two 15-minute workouts this week. That's it. Slow, controlled movements that protect your joints and train your muscles. Steve's home workout in The Gospel of Fitness is a great place to start.
• Schedule your workout like a doctor's appointment. Put it on your calendar and protect it. It's not optional — it's part of staying in ministry.
• Use movement as a mental reset. When ministry stress hits, let physical activity be your pattern interrupt. Walk with your spouse, play with your grandkid, ride a bike — movement is one of the most practical ways to clear your head and come back stronger.

Resources in this Episode:

• ep033 with Steve McKinney
• Fitnessandmore.net
• The Gospel of Fitness by Steve McKinney
• Atomic Habits by James Clear
• John Ridge’s “One Minute Pause” – A brief detachment prayer/meditation that says “Jesus, I give everyone and everything to you”
• Prayer of Agur (from Proverbs 30:8-9) – “Don’t give me so much that I forget you Lord, or so little that I have to steal from you. Just give me what I need.”

Connecting with Steve McKinney

• Website: FitnessAndMore.net
• Instagram: @stevemckinneyfitness
• Facebook: Steve McKinney

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The Pastors & Money Podcast helps pastors, ministry leaders, and churches start thriving financially using money as a tool to fuel God's mission in our churches and families.

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