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

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%, protein 35% and fat 30%. This will give you a number of grams per day for your protein, fat and carbs which are the ONLY 3 macros you’ll track. Make sure your protein goal lines up with what the formula I gave you last week, it should be close. Make sure it lines up when you add the percentages into My Fitness Pal.

Tips:

- You can create foods and meals you eat often so it’s easy to add. 

- If you are exercising or decide to start you will NOT plug that into the app, exercising is a must for sure and I absolutely recommend it, but do not log it in the Fitness Pal app. 

*You want to stay in a deficit and this formula should work for most people for the first 30-60 days. Then it’s important to work with a coach or join the Framework for more specific help. 

- Remember, we're not eliminating food groups, plug and play. Want a treat, log it.

Action Step: take 5-10 minutes after you pray and read your bible every morning and plug in your day. This will help you have an outline for your day and help you decide what you need to prep and cook for the week. 

*This is a baseline. I’m not a medical doctor so you should always run these things by a medical professional, but for the women I’ve worked with who actually stick to this basic outline within the next few months you will see a difference in your body; maybe not the scale to start, but maybe more energy, your pants fit better you sleep better.

We love You Lord. Thank You for creating amazing foods in such amazing ways. Thank You for taste buds and the opportunity to eat to honor You. Lead me Lord, help me to break away from diet culture and fear of tracking and help me to embrace this new method as I learn to rely on Your Holy Spirit to lead me to what I need to eat and when. Thank You for caring about this part of my journey Father. I want to eat for You, please show me how. Thank You that I don’t have to eliminate food groups unless You tell me to. Help me to learn balance and grace as I learn to serve You this way. I love You Lord. It’s in Your Precious Name I pray, 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

“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 12:2

PROTEIN FORMULA: .8-1 gram of protein per pound of body weight.

1. Find your number. Your weight X .8 your weight X 1- then start to eat a range of that, moving towards the higher number.
2. Divide and conquer. You should be eating 5-6 times a day. So if we’re sticking with the 180 number as an example, you need 35 grams of protein if eating 5 times a day or 30 grams if eating 6 times per day. 
3. Have a plan. I like to bulk prep meatballs by mixing 2 pounds venison with 1 pound ground beef, use what you like. Throw ⅓ c protein oat in a food processor to make a binder and add 2 eggs plus seasoning to your meat. Mix, and weigh them out to be anywhere from 1.5-2 ounces each. Bake on 375 for 12 minutes, then flip and another 12 minutes. 3 of these equals a little over 30 grams of protein. 
4. Find a good protein powder, I love Earth Chimp. 
5. Protein oats by bobs red mill. They are life changing and naturally gluten free! 

NOTE* Do NOT eat all this “easy” and “quick” protein drinks, and cookies and crackers in the grocery, they are NOT good for you. MAKE YOUR FOOD. 

Lord I’m scared to eat more. I know something needs to change but I have such fear because of my old habits and all the world around me. Still my heart Jesus, fill me with peace and guide me to Your truth and what’s best for my body. Help me to instill new habits that lead me to a healthier life, not for weight loss but to glorify You alone. Thank You for loving me as I am while I learn to love myself through this process. Guide me Lord, let me find my peace in You alone. I love You Father, it’s in Your Son’s Holy Name I pray, amen. 

Action Step: Find your protein number and make a plan as to what you’re going to eat when and how many ounces, grams, etc. you need for each meal to reach your goal. 

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

 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 things you haven’t prayed over become over commitment. 

Colossians 3:2 “Set our minds on things above, not on things that are on earth. For you have died and your life is hidden with Christ in God.” 

3 Ways to Redirect Your Energy:

1. Create boundaries around time + attention
2. Fuel your body with what gives, not drains.
3. Ask the Holy Spirit to fill what’s empty everyday. 

Holy Father, I am leaking energy, please show me where. I am weary Lord, please help me to refocus on You, the only true sustainer of life and help me to quiet the noise around me. Forgive me for not consulting you before saying yes to everything and thinking busy is better. Show me how to be still with You. Lead me to where You’d have me go and redirect me to what truly matters. Strengthen me to steward my body and time well. I love You Lord and ask this is Jesus’s name, 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

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:

1. No structure = No self-care
   Without school routines, our schedule gets hijacked. Suddenly we’re reactive instead of proactive.
2. 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. 
3. 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: “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.”

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. Pick up your bible before you pick up your phone.
• 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, one step at a time- we focus on obedience to the Holy Spirit, regardless of the outcome, this way God's plan comes before our need for control.

Lord, you see this working woman, this wife, this mama. Thank You for loving her as she is while she works to be who You desire for her to be. You know her struggle and you are not disappointed in her, fill her heart with peace Jesus. Remind her that you are with her in the chaos, and that every small step toward obedience to Your Spirit matters. Help her not to grow weary, but to trust your timing and your strength. Thank You for sending Your Son, thank You for His perfect example of faithfulness that we get to live by each day. We love you Jesus and it’s in His name we pray, 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

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 emotional eating-worsen sleep-impact recovery-impact joints. Sleep affects hunger hormones as well. Poor sleep increases: cravings– appetite- fatigue- cortisol. Aim for: 7–9 hours nightly. 

Rest is productive. You are not lazy for resting. You are not selfish for resting. Resting is a command given by our Almighty Father. For us ladies over 40, releasing cortisol is 44% harder as we age.

Practical Steps to Rest: consistent bedtime–reduce late-night scrolling - evening routine-sunlight in morning-limit caffeine after 11am.

Father, forgive me for wasting time staring at a screen when You’ve called me to rest Lord. I know my phone is a distraction from the devil and I’m tired of his foothold in my life. I am tired Lord; I am overwhelmed and stressed. I am laying it all down to You today, Father, I know that You already have my struggles worked out for my good and Your glory. I give it all to You Jesus. Lord, show me how to rest, how to release cortisol in my body and find other methods to relax. Help me to slow down and care for myself wisely. Teach me rhythms of peace and rest Lord, thank You for Your word and Your promise to be my rest. In Jesus’ name, amen.

ACTION ITEM- Create a 30-minute evening routine this week and stick to it!

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

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 your body. I am strong. I am made in the image of God. I am obedient, faithful and a child of Jesus Christ! Insert Yours Here: _______________________

Transformation starts in the mind. If you want something you’ve never had, you must DO something you’ve never done. Every healthy choice reinforces a new identity. An identity rooted in the Father.

Father, my heart and mind are renewed! Praise GOD! I reject shame and lies and gluttony and starvation in Jesus Name! I am a child of God, created in His image. I am fearfully and wonderfully made. Thank You JESUS! Teach me Lord to walk in grace, wisdom, and consistency not for weight loss, but for YOU, to honor YOU Lord for all You have done and are doing in my life. I claim VICTORY in Jesus’s mighty Name! AMEN!

ACTION ITEM- Write down: 3 lies you believe about yourself- replace them with truth from Scripture. 

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

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 4:8

Best 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 is powerful and highly underrated. Walking supports:-recovery-fat loss-stress management-blood sugar. Aim for: 6,000–8,000 daily steps to start. 

3. Zone 2 Cardio- NO HIIT Training please.

4. Recovery matters- Overtraining raises stress hormones. Your body also needs: sleep-rest-nourishment. So put the weights down you over trainers like me, put the phone down you late-night scrollers and close your peepers. 7-8 hours of sleep is KEY to reaching your biblical weight loss goals!

Beginner Workout Plan:

Monday: Full body strength Tuesday: Walk Wednesday: Full body strength Thursday: Walk Friday: Full body strength Saturday: Active recovery Sunday: Rest/stretch

Father, Thank You for bodies that were created to move. Forgive me for making excuses Lord, I know I need to be more mobile and healthy in my hips and back. Help me to care for my body and my health with wisdom, grace and balance. Thank You for the Spirit of discipline inside of me Lord. Help me to look forward to building consistency and endurance in this beautiful body You have blessed me with. Let me move her as an act of worship to You. I ask in Jesus’ name, amen.

ACTION ITEM- Schedule: 3 strength workouts- 3-4 walks. This week.

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

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.”

Sample Meal Plan:

-Breakfast: ¾ c-1c plain Greek yogurt bowl with 1c berries and 2 tbsp granola. Add 1 tbsp flax and or coconut for added fat and fiber. 

-Lunch- Chicken wrap with veggies and fruit. Home grilled chicken is best, the grocery adds garbage ingredients to theirs. Cook a bunch in a crockpot and freeze what you don’t eat. Easy meal prep. Watch your wraps, many have mono and diglycerides which cause cancer. Stacey’s organic wraps are what I use for hub’s lunch. 1 c fruit or an orange, apple etc. you can always add 1 tbsp peanut butter; watch ingredients there too. 

-Snack-Protein shake. I like Earth Chimp, I add 2 c spinach and ½ banana, I also use Califia unsweetened coconut milk for healthy fat. 

-Dinner- Ground turkey taco bowls with rice and salsa. All rice is not created equal so watch ingredients! Add 1-2 tbsp guac for some good healthy fat and load up on your veggies!

-Dessert - Dark chocolate or Greek yogurt or a cara cara orange, these are a go to in our house!

Heavenly Father, Help me create healthy rhythms around food. Forgive me for living without boundaries here, forgive me for legalism and giving food so much power in my life. I lay it all down at Your Holy feet Jesus. Teach me balance, wisdom, and stewardship in all areas of my life, but especially around food, I am tired of this struggle. Free me from extremes Lord and help me to honor You with every choice, in my food journey and in life. It’s in Jesus’name I pray, amen.

ACTION ITEM- Choose: 3 breakfast options- 3 lunches- 3 dinners- Repeat them this week.

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

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 experienced by your brotherhood throughout the world. 10 And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.”

Physical hunger: gradual-satisfied by many foods-stops when full.

Emotional hunger: urgent-specific cravings-tied to stress/emotion-often leads to guilt.

Lord, help us stop turning to food for what only You can provide. Forgive me for failing here Jesus, heal our hearts and renew our minds. Teach us healthy ways to process emotions and to come to you when we are weary and burdened and fearful. Give us wisdom and self-control that only comes from the power of the Holy Spirit in me. Thank you Lord, it’s in Jesus’ name I pray, amen.

Action Item: pause before emotional eating-identify one emotional trigger-journal it and ask the Lord to heal it. 

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

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 the way I should go, for to you I lift up my soul. Deliver me from my enemies, O Lord! I have fled to you for refuge. Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!” 

Here are 4 things to start tomorrow to reclaim your mornings:

1. Start with God before social media. Before the notifications. Before the comparison. Before the chaos. Spend time grounding yourself spiritually. 

2. Hydrate immediately- we wake up dehydrated from rest so drink water before coffee. 16-20 ounces first thing. 

3. Eat a balanced breakfast- Eat within one hour of waking up. This can look like a banana, toast with a tsp peanut butter and two eggs. Eat something! Skipping breakfast often leads to: cravings-overeating-later-low energy-blood sugar crashes.

4. Move your body 15-20 minutes to start 3-4 days a week. Move up to 20-30 minutes as you feel stronger. NOT HIIT workouts ladies over 40, strength training, walking, stretching, mobility work. Movement creates momentum and it adds up!

Here’s an idea of a morning routine you can start tomorrow:

• Wake up 15-20 minutes early
• Prayer + Bible
• Water
• Breakfast
• 10 minute walk

Simple. Sustainable.

Most Holy Father, Help us begin our days with peace and wisdom. Teach us to create routines that support our health and our relationship with You. Give us consistency in the small things. Forgive me Father for rushing and wasting time on social, lead me to new paths, your paths. Help me to lean into your steadfast promises to guide me as I implement a new discipline in my life. Let me give you my first fruits every day and show me how to love myself as I learn. I love You Father, in Jesus’ name, amen.

Action Items for tomorrow morning:

• read one verse before your phone
• drink water first
• eat protein within an hour of waking up

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