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?

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 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.

1. Squats
2. Wall push-ups or regular push-ups
3. March in place or jog in place
4. Hip hinge / good mornings
5. 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:

1. Heat almond milk on stovetop.
2. Whisk in protein powder, cocoa, sweetener, and salt.
3. Add peppermint if you want that Christmas flavor.
4. 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?

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

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:

1. Squats
2. Push-ups (wall, counter, or floor)
3. Glute bridges
4. Marching high knees
5. Reverse lunges
6. 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?

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