FIT Coach USA

Your Relationship With Food: A Biblical Perspective

Thu, 20 Feb 2025 14:20:00 GMT

Your Your relationship with food is more than just what you eat—it’s about how you see food, why you eat the way you do, and what beliefs you hold about it. Whether we realize it or not, our experiences, emotions, upbringing, and even our faith shape the way we interact with food. But have you ever stopped to ask: what does God say about our relationship with food?

What’s Your Relationship With Food?

If you had to describe your relationship with food in one word, what would it be? Some might say “love,” others “bumpy,” and some might even say “intense.” Many of us have a complicated history with food. We might turn to it for comfort in stressful times, celebrate with it, or struggle with overindulgence or restriction.

But here’s a reality check—your relationship with food isn’t just about personal preference or discipline. It’s deeply rooted in your upbringing, culture, and the habits you’ve developed over time. Think back: how did your parents or caregivers treat food? Were they obsessed with dieting? Did they push the idea that you had to “earn” your food? Did they celebrate with excessive portions? These early experiences shape how we approach food today.

For example, I grew up in a West Indian household where food was abundant. Eating large portions was expected, and celebrations revolved around food. Many of us can relate—food is deeply embedded in our family traditions. But as I grew in my faith and understanding of health, I realized that my mindset around food had to shift.

God’s Role in Our Relationship With Food

So, where does God fit into all of this? Have you ever considered that what you put in your body is a reflection of how you see yourself in Christ?

One of the simplest yet most powerful perspectives on food comes from categorizing it into two groups: God-made vs. man-made. If we are God’s creation—fearfully and wonderfully made (Psalm 139:14)—shouldn’t we prioritize what He designed for us to consume?

This isn’t about strict rules but about being mindful of what we eat. God didn’t create ultra-processed foods, artificial additives, or sugar-laden junk. He gave us whole, natural foods that nourish, heal, and sustain us. Thinking this way helps us honor our bodies as temples of the Holy Spirit (1 Corinthians 6:19-20).

The Biblical Purposes of Food

Food is more than just fuel. Scripture reveals that food serves multiple purposes:

Nourishment – God created food to sustain us (Genesis 1:29).
Celebration – Feasts and meals were central to gatherings in biblical times (Luke 15:23).
Worship – Food was often part of offerings and sacrifices (Leviticus 7:11-15).
Enjoyment – God wants us to delight in His creation (Ecclesiastes 9:7).
Abstinence & Discipline – Fasting is a biblical principle that draws us closer to God (Matthew 6:16-18).
Fellowship – Sharing meals builds community and strengthens relationships (Acts 2:46-47).
Healing – Many foods God created have medicinal properties (Ezekiel 47:12).
Self-Control – Learning discipline through food choices strengthens us spiritually and physically (Galatians 5:22-23).

Where to Start in Improving Your Relationship With Food

If you want to improve your relationship with food, start by identifying where you struggle most. Ask yourself:

Do I eat mindlessl y out of boredom or stress?
Do I rely too much on processed, man-made foods?
Do I lack structure and consistency in my eating habits?
Do I turn to food for comfort instead o f turning to God?

Once you identify your biggest struggle, start making small, intentional changes. Meal prepping, planning balanced meals, and focusing on whole foods are simple yet powerful steps.

The key? Consistency over perfection. You don’t need to change everything overnight, but you do need to start.

The Power of Community & Accountability

One of the biggest game-changers in transforming your relationship with food is community. Walking this journey alone can be overwhelming, but when you surround yourself with like-minded people who share your values, it becomes easier to stay on track.

That’s why our Kingdom Fit Academy community exists—to provide biblical guidance, accountability, and practical tools for living a healthy lifestyle while growing in faith.

If you’re serious about breaking unhealthy food patterns and stepping into a new way of eating that honors God and nourishes your body, join us . Let’s grow together and walk in health and wholeness as God intended!

A Deeper Dive Into Biblical Health

If this message resonates with you, and you want to go deeper into how faith and fitness intersect, my book, Fit Church: Destroying the Division Between Following Christ and Living a Healthy Life, is a must-read. In it, I explore how the church has neglected physical health, why it matters to God, and how you can take tangible steps toward a lifestyle that glorifies Him through your body .

Get your copy today an Amazon at https://a.co/d/hibUICO and start your transformation from the inside out!

Final Thought: A Perspective Shift Changes Everything

At the end of the day, your relationship with food isn’t just about food—it’s about your mindset, your beliefs, and how you see yourself in God’s eyes. When you shift your perspective and recognize that honoring God with your body includes what you eat, everything changes.

So, what’s one small step you can take today to align your eating habits with God’s design? Drop your thoughts in the comments—I’d love to hear from you!

Meet the Writer

Matthew Gay is the CEO of FIT Coach USA, a fitness coaching company offering online health coaching and programs with a faith-based approach. He is also the founder of FIT Church United and the author of the book "Fit Church: Destroying the Division Between Following Christ and Living A Healthy Life." Matthew aspires to make health and fitness a standard in the modern church. He lives in Chesapeake, VA, with his wife and two kids.

Building A Routine Around God and Getting Healthy

Mon, 26 Aug 2024 14:10:00 GMT

At this point, you have an opportunity to make strategic adjustments to your schedule to make ample space for the activities that help you thrive.

Your spiritual, physical, and mental health can’t be put on the back burner, but that’s exactly what happens to so many of us when school kicks back into gear and work schedules change.

As we travel into this season of change, I want to share a few ideas with you to help you make educated decisions about how you will protect your health and navigate your life with habits that help you do that.

Bedtime: It’s not just for the kids but for us adults, too. Set a time for you to get to bed so that you have the energy at an early enough time to do what you need to to be healthy. (Katie and I are getting up at 4:30 am to workout before the kids have to be up at 6:30 am)

Time Block for Jesus: Schedule an appointment with the Lord where you can pray, study your bible, write down revelations and thoughts, and even worship. If you are not sure what to read, you can find a reading plan or a devotional guide on the YouVersion app or Amazon.

Time Block for Fitness: Consider the best time of day for you to do cardio and resistance training. These two may be at separate times of the day or together. Regardless, determine what time and days you are most likely to follow through and create a stern appointment. This means being self-aware about your tendencies, responsibilities, and typical obstacles.

If you do not have a workout plan, I invite you to start my FIT for Heaven program, which will give you 12 weeks of workouts, devotional messaging, and a nutrition strategy. You can learn more about it and join here!

If your family is anything like mine, your children are going back to school, which means your summer routine (if you had one) has come to an end.

Prepare for Success: Meal prepping can be a daunting task if you’re not accustomed to doing it, but it yields many benefits. The most significant is that it makes eating healthy easier. Start with your protein sources and high-fiber carbohydrates so you’re not scrambling for those. Then, make sure you have some vegetable and fruit options you enjoy and are ready to go. You can pack meals in advance or batch cook to have a buffet-style set up in your fridge. Here’s a free guide to help you with that!

I hope this helps get the gears turning so you know where to start rearranging your strategy. If you haven’t done that already, and build a routine around God and health.

It's so important to be intentional about the way you set up your life because it’s too easy to go through the motions and end up dealing with issues that you unintentionally created over time.

As always, I’m here to help if you need it. You can reach me simply by responding to any of my emails.

Our coaching program still has a few spots available, so if you’re in the right season to dive deeper into your health and lifestyle goals, click here to set up a free strategy call.

Matthew Gay

Christian Health and Fitness Coach
Founder of FIT Church United

A Virginia Beach native, Matthew Gay is a Certified Personal Trainer, Weight Loss Specialist, and Behavior Change Coach. He is a dedicated father and husband, as well as an Elder at his church. He loves nature, music, and Bear (his Shih-Poo). Go steelers

Stop Self-Sabotaging on Your Fitness Journey

Thu, 01 Aug 2024 14:34:00 GMT

Self-sabotage is potentially one of the ickiest topics to discuss when facing the challenge of getting in better shape. Our lifestyles consist of so many components that it's hard to keep track of which play the biggest role in our decisions and, thus, our outcomes. Have you ever been doing really well with your health habits and then somehow found a way to turn back to old ways? I know I have in the past. You may ask yourself where that comes from, and I’d like to attempt to clarify this issue without taking up too much of your time. Let's start with God’s word!

James 1:23-24 says For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like.

I start here because God’s word clearly instructs us how to navigate the inner struggles we face as human beings. Whether it be lust, pride, selfishness, anger, or doubt, God gives us clarity around the causes, effects, and solutions of these types of struggles. We then must apply what we learn to get the result he promises. Self-sabotage is not a matter of mere action but of belief. It is the byproduct of self-doubt, fear, and a negative view of oneself. If you are doing well in an area you believe you will not fully succeed in because of the experience of your past or some other reasoning, you will find a way to return to what feels…” normal” or familiar.

The biggest problem is not the actions themselves but the causes of those self-sabotaging actions. Therefore, we must address the root when determining how to stop self-sabotaging on your fitness journey.

What do you believe about yourself?

What do you believe is possible for you?

What do you believe about your situation?

These are tough questions to answer, but without a proper understanding of what lies beneath the surface of your actions, you will end up like the person described in Proverbs 26:11, "Like a dog that returns to his vomit is a fool who repeats his folly."

It is not enough to know that something is wrong. It must progress to a deep conviction that what you are doing is against the will of God and, therefore, not something you can give yourself permission to do any longer, regardless of the circumstance."To live is Christ," and this is the motto I urge you to recite as you seek to overcome this obstacle once and for all. Christ is our standard. His will drives our ship, his truths master our mindsets, and he sits on the throne of our hearts. Allow this to be your anchor in health, finance, relationships, and every other part of your life.

Self-sabotaging isn't something you’re stuck with simply because it's been a part of your life. We all do it from time to time, and it’s truly up to us to grab hold of the reigns God has extended to us through the death and resurrection of Jesus and his spirit so that the flesh does not master us but, in fact, are walking in the Spirit as he instructs. Give this some thought today. I know it's a lot to unpack, but it's worth it to do the deep work required to break free on your fitness journey and in any other area of your life that is affected by this character trait.

We all need to work with God on becoming more like Christ, and this is one area you cannot afford to ignore any longer if that's what you’ve been doing. It affects your life in more ways than you may realize and now is the time to put an end to it.

Do you need support on your fitness journey? Would you like a team of Christ-centered coaches to guide you through the mental and physical obstacles that have prevented you from seeing true and lasting results?

Team Fitizen is open for enrollment, and we have a few spots available for one-on-one coaching with Coach Aaron and me. We will work side by side with you for 6 months, teaching you how to navigate nutrition, exercise, and life in general with a kingdom approach built for busy believers with a mission and a commitment to the Lord. We only take on so many people at a time because we want every person we work with to experience the level of support they deserve. Attention to detail and authenticity are big requirements of that. You don't have to be alone in this fight if you don't want to be.

Schedule a call here so we can explore your goals and needs further. Then, we’ll map out a strategy that meets you where you’re at and will get you much farther down the road to where you want to be and where God is calling you. Have an amazing day, and remember to live Temple Strong.

Your coach and brother in the faith,

Matt

Committed to Jesus: In Fitness and in Health

Tue, 23 Jul 2024 16:19:00 GMT

If your health habits are separate from your relationship with Christ, you have kept them hidden in a box only the world can touch.

In 2010, I started working in the fitness industry as a salesman, offering tours and membership to prospective gym members.

My journey with Christ was light, and my health habits were poor. I desired to be more confident in myself and look like the others who were consistent. My soul wanted health for God's glory, and my mind wanted it for my own.

This led to a long and winding road of self-sabotage, weight loss tricks, supplements, and searching for answers in all the wrong places. Unfortunately, I didn't seek Jesus for anything I was looking for regarding my health.

To me, my body was my temple, so I set out to make it one that resembled the person I wanted everyone to think I was. Strong, impressive, courageous, and well-put-together. I wasn't any of those things—not yet, at least.

I needed Jesus far more than bigger biceps and a flatter stomach because my truest struggles were beneath the surface.

I've worked with hundreds of men and women looking for answers in a better body and a stronger grip on their habits. They expect these things to fix the burdens they’ve dealt with for years. But the problem is that they aren't ready to deal with the root of these struggles, and that's why they continue in a viscous cycle of success and failure.

This leads me to the most effective solution man has ever known for the deep-rooted struggles we face as human beings. The love, power, and grace of God Almighty. These benefits result from a sincere relationship with Jesus Christ, the world's savior. He is the only one able to set us free from sin and death by his blood and sacrifice. His payment has led to the freedom and redemption of billions, and he’s not even close to finishing his work on Earth.

In fact, today, though there are thousands of religions and denominations, the true church remains steadfast in the work of Jesus Christ, according to the Great Commission. The gospel is being spread worldwide, and the Lord of the harvest continues to raise up more harvesters.

The covenant we have with Jesus is an unbreakable bond. It is based on the blood of Jesus Christ and his finished work on the cross, which cannot be hindered or undone. This covenant of faith brings us into holy matrimony with the sovereign king of all creation and, with that relationship, a means of living.

Your fitness journey is a branch from the vine of your marriage to Jesus. Any other approach is a shortfall and potentially a hindrance. Being married to Jesus as the bride (his church), we submit to him as our supreme authority. All that we do, our say, or even desire is connected to him in some way. His is the vine; we are the branches. He is the head, and we his body.

With all of this, I ask you to consider your health habits. Do they resemble the love and fellowship of the Holy Spirit and Christ, our groom? Have you submitted to him in the way you steward your body, which he bought with a price? Do you honor him as Lord in your daily routine? What has come of your self-care practices knowing that you are not your own?

This mindset is so far from the modern-day church.

We say we love God, but our habits are sometimes far from him. Our hearts may be with and for him, but how we act can often result from ignorance, laziness, and neglect.

To create a new pattern of habits, I’ve constructed a challenge to help you begin setting yourself apart from the modern-day patterns of this world, which often lead to sickness and early death. This seven-day challenge will teach you how to approach your health journey more biblically and effectively and guide you in practicing these strategies.

It’s totally free and will start as soon as you sign up. You quite literally have nothing to lose in doing this but so much to gain.

Click here to learn more and sign up!

Thank you for reading today's blog. If you haven't already, be sure to take a look around the site, especially the Fit For Heaven program page. If the Lord impresses upon your heart to do so, share this blog with your friend, pastor, or Christian coworker.

We all need each other and can accomplish much more when we work as a team to help one another.

Grace and peace, my friend.

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 1:2

A Fitness Program For Christians and Churches

Thu, 28 Dec 2023 16:44:00 GMT

It's no secret our churches are full of members who are struggling with their weight, habits, and health overall. We know them as friends and family. We may even see them in the mirror every morning. While these beloved brothers and sisters are praying for help and experiencing life alone under the weight of their physical burden, their church is doing little to help them. After deep consideration and communication with pastors in various states, I’ve grown more aware of the reason for the absence of fitness ministries in most churches.

To start, this is not an element of the standard Bible-based church. Nowhere in scripture do we see a fitness ministry, only a ministry of healing among the apostles. Another reason is the personnel required for such a ministry. Starting a fitness ministry would require someone with the skills and experience in fitness to do so. Finally, we see a third reason for the poor health habits of many church leaders. Their lives reflect poor self-discipline, which would explain the lack of promotion around good health practices among the members of the body they shepherd. To fix this would require a turn-key system that would permit people without a degree or coaching certificate to lead others toward better health. A framework to follow or strategy to use that takes the pressure of knowing it all off the person leading while providing the tools required to help those being led significantly change their lives for the better. A fitness program for Christians.

In 2020, Jessica Reed and I set out to put our years of expertise and love for the church together by developing a program to help people get into amazing shape while encouraging them in their faith. She, as a Registered Dietitian, and I, a Certified Personal trainer and Weight Loss Specialist, combined forces and developed what we now call FIT For Heaven . The FIT For Heaven program enables your church to provide that help without demanding anything more from your staff and volunteers. FIT For Heaven is a comprehensive 12-week program that will teach participating members and provide them with a day-by-day guide toward better health. It includes a progressive 12-week at-home workout program, a nutrition strategy, daily biblical encouragement, and a community to walk with the entire time. FFH equips your church with a tool to guide members toward better health in a Christ-centered way.

Hilda lost 21 lbs in 6 weeks, started running again, and regained her confidence around food. Hilda has a lot on her plate as a grandmother and wife who works full time. After years of gradual weight gain, Hilda knew she needed to do something, which led her to become the first person to complete the FIT For Heaven Program. Listen to her testimonial interview in the FIT Church United Facebook group here .

Tiffany lost 17lbs in 12 weeks through the FIT For Heaven program. Being a single mom and working full time, Tiffany was always tired. She struggled to find time for herself but knew something needed to change because her physical condition was starting to affect her role as a mom. Through the FFH program, she learned to enjoy fitness again, regained her energy, and began drawing closer to God. Listen to her testimonial here .

The most powerful part about this is that anyone with a heart for people and a willingness to lead by example can run the program at their church. If you can follow simple instructions and be a source of encouragement for those working towards better health, you’re qualified!

Galatians 6:2 tells us to “Bear one another's burdens and fulfill the law of Christ.

This is an opportunity to bear the burden of brothers and sisters who need help breaking through to physical freedom while opening the door for others who simply want to enjoy the Lord on their health journey.

How It Works:

Step 1. Schedule a Call

On this call, we will discuss the process of running the program at your church for you and your community specifically. We consider the estimated size of the group, whether or not you want to host a weekend workout together from the program, and any other way we can make this group fit the culture of your church.

Step 2. Survey the Members

The next step is to ask the members of your congregation who are interested in participating. We will provide you with information to share, so all you have to do is throw up a slide or play a short video during the announcements and collect the information of those who want to participate.

Step 3. The Kick-Off Call

On the program's first week, a team member will host a 60-minute meet and greet where everyone participating will learn a little about each other, set some goals as a group, and ask questions about the program. All you have to do is send out the link.

Overall, running the FIT For Heaven program at your church is a fun and rewarding way to pour into others and be poured into. We’ve designed this so that your only role is coordinating on the front end and then cheerleading the rest of the way. We’ve done and will do all the heavy lifting.

If it is on your heart to show the love of Jesus Christ through health and fitness, Click the link below and schedule a call to coordinate running the FIT For Heaven Program at your church!

Considering the FIT For Heaven program for yourself?

Learn more HERE and get signed up today!

How to Lose Weight God's Way

Tue, 19 Dec 2023 14:47:00 GMT

Hi, I am Coach Matthew Gay! I help busy believers transform their bodies and lifestyles for good while learning to commune with God through daily health practices in 24 weeks!

I started my health for the same reasons most people do. To look and feel better. For me, it was about confidence and not being in pain. I grew up as a chubby kid and walked around with many insecurities most of my life. Growing up in the performing arts with parents who weren’t very active, I was naturally the kid who was picked last for everything at recess. As I aged, I took a strong liking to the things of the world and went a bit crazy. Parties, drugs, theft, porn, fornication, you name it. I even earned myself some jail time. Then in 2009, I was in a fatal car accident that almost robbed me of my ability to walk, and I began to take my life and faith a bit more seriously. The next year I landed a job selling gym memberships, finally getting me into a gym.

For years, I separated my faith in Jesus and my health journey. Even after becoming a coach in 2013, I didn't see how they were connected. I had spent so much money on supplements, listened to so many people on YouTube, read a ton of flex magazines, and even dabbled in taking testosterone, all for the sake of an image I was chasing. But it wasn't until I started making biblical connections between my walk with the Lord and my health practices that my life changed. I stopped following everyone's advice and started seeking the scriptures for answers. My reasons for all I was doing on my health journey began to shift. I stopped falling off the wagon and getting wrapped up in the next new diet trend. Not only did my body begin to change, but my heart and mind. This led me to begin teaching what I had learned and practiced at church and to the clients I could since I worked at a gym I didn't own (if you know what I mean). My unorthodox ministry began, and I had no idea where it would take me.

S ince then, I have completely transformed my body and developed a healthy lifestyle that has impacted my wife, children, friends, and ministry.

When it comes to health transformations, I know what works best and what doesn't.

Along with my own experience, I helped more than 400 people to achieve amazing results that stick. All were busy, hard-working individuals who struggled with their weight and lifestyle most of their lives.

And by the way, they all thought that they would do great at the beginning and then fall off like they had many times in the past or that it would be too hard for them to stick with long-term. But you know what? Here is what they say now:

They all struggled at the beginning, just like you are now. But they tapped into something they never had before and won! If they overcame it, so will you. Remember, where you’ve been cannot determine where you can go. With God on your side and the right strategy, you will make changes you’ve only dreamed of making.

The Kingdom Blueprint

In this blog post , I will lay out the fundamental attributes we use in the Team Fitizen program to guide our clients toward lasting lifestyle transformation again and again. These components will lead to a life of adventure and joy by promoting our God-given liberties and showcasing the will of God through action. By implementing these components, you will improve your relationship with food, grow deeper in your relationship with the Lord, become naturally more consistent, and enhance your physical condition for life.

Key 1. Walking

Toni had never been on an exercise program when she came to me. It had never appealed to her, but she was finally ready to get some weight off. We started her with three resistance training sessions a week, a whole food regime, and whatever style of cardio she wanted to do. As a dog rescuer, she owned many dogs and walked them as far as possible. Gradually her distance during pack walks got farther and farther. She was enjoying nature, bursting with energy, and losing weight. In just six months, she lost 40 lbs (as seen in the picture) and developed the habits that would lead her all the way to a total of over 140 lbs lost!

The concept of walking is found all throughout scripture as the primary source of transportation and a reference to how we live our lives. Walking presents an opportunity to commune with the Lord, reduce stress, improve metabolism, and enjoy life a little more. Walking is an essential part of a healthy human existence. It produces benefits within our bodies and minds that cannot be simulated. Unfortunately, this modern age has made it far more optional than God meant, which has produced abundant evidence among scientists and doctors to support their disapproval of the sedentary lifestyle. To be able to walk is a freedom many lack. Unless your life and job nature require you to walk 5-6 miles per day, walking must be woven into your daily routine at some point.

Action:

The amount of walking you commit to daily and your weekly frequency varies due to occupational demands, fitness level, and weight. You may also need to use other movement methods like biking or swimming. That said, regarding walking, I recommend starting with a goal of 7k steps per day and building from there.

Bridging the Gap:

While performing seedy state cardio, you have an opportunity to commune with the Lord. Consider listening to worship music, praying for yourself and others, or looking for things to be thankful for and giving praise.

Key 2. Resistance Training

Meet Amanda! This mom of 4 was fed up with how her body looked and, more importantly, how it felt. She knew a lifestyle change was in order, so she dialed in her nutrition and took to her bike. She enjoyed it! Reaching a stern pause in her progress, Amanda sought our help and was introduced to resistance training. She fell in love. Building strength boosted her confidence, shaped her body, and helped her become the active mother and wife she longed to be. Today, she’s a beast and loving it!

What does it mean to be strong, and how is it achieved? Strength is the ability to resist. The more strength you have, the more you can resist. For example, you may be able to lift your 42lb daughter but not your couch. In this case, you are resisting neither your daughter nor the couch but gravity. The Bible tells us to resist the devil, and he will flee. Not the same strength, is it? Strength against the enemy is a strength of soul and spirit against principalities and dark forces. In any case, whether spiritual or physical, strength can be built and, therefore, permits you to resist more.

Resistance training for the believer is beneficial to both the body and the mind. To practice resisting requires discomfort and testing your boundaries. You are forced to deal with your weaknesses rather than run from or avoid them. The result is greater strength which can be applied in daily activities and your walk with the Lord. Through consistent resistance training, we build muscle, balance hormones, improve our functionality, increase our metabolic set point, and train our bodies to utilize carbohydrates more efficiently, amongst many other physical benefits. To be temple strong, you must challenge your strength.

Functional Fitness

The exercises you perform should be relevant to real-life activities and scenarios. When we train our God-given abilities to pick up, press in multiple directions, jump, pull, carry, etc., we train for life rather than a look. While you can perform many different exercises, prioritizing movements that apply to real-life activities will help you transform your physique and, more importantly, open the door for more opportunities to live life with little limits, which opens up a world of opportunities.

Functional movements with some isolation

Fundamentally, functional exercises include squatting, lunging, pressing, pulling, balancing, core, and stabilizing exercises. From there, we venture into swinging, carrying, and plyometric exercises. When building functional strength, practicing a mixture of bodyweight and external resistance-based exercises is important. Being able to resist the gravity on your body efficiently enough to move your own body weight freely in a wide range of scenarios is vital for safety and an active lifestyle packed with adventure.

Recommended Frequency

4-6 days a week

Beginner: 4-5

Intermediate/Adv: 4-6

Recommended Duration

Beginner: 30-45minutes

Intermediate: 45-60 minutes

Advanced: 60-90 minutes

Important Tip: To continually improve your strength, you need progressive overload. This means that each time you perform an exercise, your goal should be to challenge yourself at a greater level than the last time. This may be through attempting to complete more reps than last time but with the same weight, increasing the weight for the same reps, or increasing reps and weight. Rarely will you be able to do both, but the point is to reach the point of failure, if not at least close to it, during your sets.

God made mankind eat a certain way. Since the creation of man, God has provided what he created mankind, as he made very clear to Adam in the Garden of Eden. The wisest approach to nutrition for any human is to eat from the hands of God as He intended. We find that the more significant percentage of our diet consists of fast and processed food options, our bodies develop diseases, grow obese, and often come to an early end. His serves as evidence that God did not create our bodies with these types of food in mind. He also didn't intend for us to use food for comfort or any reason other than balanced enjoyment, healing, and nutrition. 90% of your diet should consist of foods that can be grown, raised, or produced naturally.

Key 3. Biblical Nutrition

Meagan had spent years dieting and reverting to old ways. She was fed up with her weight, fed up with the cycle, and desperate for a real change. We both knew her nutrition strategy would make or break, so we took an approach that focused on improving her relationship with food while providing a structure she could use anywhere. She quickly noticed a change in her body and mind. She was having fun for the first time in a long time on her health journey. Losing over 20 lbs and gaining more confidence than expected, Meagan has been going deeper in her faith and living on a new, diet-free level.

Use The Plate Method

Rather than use a calorie tracking system to create guidelines for those struggling with their relationship with food, we use the plate method. Using visuals and intuition has been the gold standard for decision-making about food since the beginning of man. This is why natural food comes in so many shapes, sizes, colors, and flavor profiles. We use our eyes and our understanding of food to make decisions about what we eat, how much, and how often. This requires a little effort but makes for a much more enjoyable experience when choosing and eating foods. We want to see God's wide variety of food for their God-given properties. We want to explore the beauty and wisdom that God created them with. He said it was good, and we want to know why so we can say the same confidently. The fitness industry has stained man's relationship with food, but as God’s children, we aim to restore it, which starts with us.

Action:

To implement the plate method, you need to

Create a schedule of mealtime windows
Create a meal plan using your schedule
Start with protein and veggies
Add fruits and other high-fiber carbs.

This is a simplified version of the plate method but a great place to start. Our clients use a variety of plate styles, which permit them to try limitless combinations and foods. Your goal will be to do the same. Eat veggies and fruits in variety. Play around with your proteins. Embrace high-fiber carbs, don’t run from them. Use some additional fats here and there. Remember, have fun with the food God made.

Key 4. Enhance Your Sleep

Many underestimate the power of sleeping 6-8 hours each night. Though scientists cannot agree on why we must sleep, God designed us with a mandatory need. Recovery as a whole has been a requirement ordained by God since Israel was established as God’s chosen people and given the Ten Commandments. Rest is a product of wisdom. While there is always more we could do, rest is necessary. No man or woman has ever existed who did not need sleep. Without proper sleep, we experience side effects that range from carvings to hallucinations. For your body to thrive, you need to prioritize your sleep, which may mean adjusting your nightly routine.

Sydney hadn’t been committed to her health for a couple of years since she started working with me. She would start and stop because she kept letting life get in the way. We found that she did better, as most do when she was well-rested. She performed better in the gym, made healthier food choices, and maintained a better mood. Not so when she wasn't well rested. Sydney began structuring her time better to accommodate her lifestyle and health goals. This included a bet time routine, morning routine, and other scheduling. As a result, she found a rhythm that helped her drop weight and reignite that dying fire on her health journey for good.

To keep your hormones in check, your performance at its peak, your craving at a minimum, a stable mood, mental clarity, and your mornings productive, you need 6-8 hours of sleep. This will aid you in improving your physique and also your lifestyle.

Action:

Set a bedtime and an unplugged time 60 minutes before that. This will create space for family conversation, prayer, bible study, stretching, journaling, or whatever helps you to settle your mind and prepare for a good night's sleep. Waking up at the same time each morning, likely earlier, will aid in shifting your sleep cycle which will make i easier for you to get to sleep at the hour you want. Earlier mornings also make room for exercise and seeking the Lord.

Commit your work to the LORD, and your plans will be established. Proverbs 16:13

Key 5. Submit to God

The Christ-centered health journey is unique in that only those with a true and growing relationship with Christ can travel it. Your habits and efforts are an offering to the Lord as you care for the temple of the Holy Spirit. If you are to adopt a consistently healthy lifestyle, it must be in and with the Lord. He is unchanging though science is not. He is a source of strength when your goals seem far away. He is a spring of wisdom when life throws you a curveball. A beacon of light when trials disrupt your plan. Submitting to the Lord on your health journey means acknowledging him in all your ways. He then will direct your path. The bible says obedience is better than sacrifice. We should not be willing to lay down the measure of health God has given us. Rather we steward it well and glorify God in doing so. Pray about your health goals and struggles.

Revert to the word and prayer rather than unhealthy coping mechanisms.

Do all you do for God's glory, whether it's meal prep, workout, walking, waking up early, or passing on the sweets for a season. You will find a power that sweeps over you and lightens your load. You’ll notice the change of heart and mind you’ve been hoping for all these years as you chase weight loss and better habits. No longer will you have to strong-arm yourself to make healthy choices because they become a way of life.

DO YOU WANT TO EXPERIENCE A LASTING LIFESTYLE AND FAT LOSS TRANSFORMATION CENTERED ON CHRIST?

Schedule a free discovery call to share your goals and struggles with a team member who will direct you toward a solution that will meet your needs and change your life.

Unhealthy Habits in the American Church

Wed, 13 Dec 2023 16:35:00 GMT

God’s people have always been given instructions to refrain from things that would harm them. Even as we look at the Ten Commandments, we see God’s heart in protecting his children as he speaks commands like “thou shalt not covet.” Though this would do no physical damage, it bears a psychological, emotional, and potentially spiritual burden on the disobedient. The same applies to lying. Being that God is a good Father, he desires the well-being of his children, which is a result of their consistent acknowledgment of him as he directs their path. Along the way, his children stopped being concerned about the “king’s meat” like Daniel was in Daniel 1:8 and started conforming to the patterns of this world, contrary to Paul’s instruction in Romans 12:2.

The church I know loves fried chicken, mac and cheese, cakes, and pizza.

It’s what most churches order for every event. Our potlucks allow us to indulge in dips and other delectables that contributors would deem their “famous…[fill in the blank].” “What’s wrong with that?” you might say, and to that, I would say, “Nothing.” My concern isn’t that we are eating high-calorie foods we enjoy when we get together. It’s that we don’t stop eating them when we go home. You see, I’ve been to many Christian gatherings throughout the years and have noticed something that hurts my heart more and more as my coaching career goes on. It’s the disheartening reality that though most will partake in the high-calorie feast that tends to be at these gatherings and move on from that until next time, not everyone is returning home to a healthy lifestyle afterward.

Over the years, it’s as though the modern-day church has established its own blend of popular comforts and challenges to frown upon while others fly under the radar. For example, we stay away from things like drugs and drunkenness, but we have no problem with sugar and caffeine, with things that distort your thinking and that millions of people are heavily addicted to.

What I’m afraid we aren’t considering is that there are brothers and sisters who truly struggle with an addiction to those things we have made a part of our culture. People in our churches and smaller networks who are wrestling with health issues face temptation every time they gather with the very community God provided to aid them in breakthrough. We must consider that which is right in front of our eyes. To convince ourselves that it is not our responsibility to consider others’ health needs or to pretend that it’s no big deal is selfish and potentially the result of a welcomed ignorance.

Two-thirds of the deaths in America are caused by chronic illnesses, many of which are the result of poor health habits. We are, as Cain was told by God Himself, our “brother’s keeper.” We, as told in Romans 12:5, “though many, are one body in Christ, and individually members of one another.” This means your health affects me, and my health affects you, whether we realize it or not, if not personally, then on a corporate level, as the larger body we are a part of feels the impact. A healthier you and I mean a stronger us.

The topic of health and fitness is an elephant in the room, but many of us tend to walk around it. It may be for fear of offending someone or being exposed. It may be due to our lack of understanding or an inner sense of hypocrisy. Regardless of the reason, we need to address this issue among other members of the body. Proverbs 27:17 tells us that “iron sharpens iron, and one man sharpens another,” but this doesn’t happen unless we are genuine with one another.

Too often, we greet another brother or sister, asking, “How are you?” and are met with the typical “Doing good!” or “Blessed and highly favored!” These statements can be so empty and leave us distanced in our understanding of one another, though we see each other frequently. Many who say they’re doing fine are not. There may be family issues, financial problems, and health concerns. Life is always happening, and with life comes trials, but do we talk about them? It makes sense that world culture would allow for such an empty conversation because everyone is on such a different path with common points that are hard to distinguish without truly knowing that person.

Believers, on the other hand, are called to unity and are bound together by the Holy Spirit. We are many members but one body. This means that we should not be so accepting of our ability to encounter another brother or sister and have no idea that they are struggling. How then can we intercede? How then can we encourage t hem as 1 Thessalonians 5:11 tells us to?How then can we be our brother’s keeper?

Over the years, I have spoken to hundreds of believers dealing with low self-confidence, chronic illnesses, and various faulty belief systems that stem from and manifest in their physical condition. People have struggled for years to break free from

the same hang-ups, though many of them felt alone in their position, people whose lives were being negatively impacted by the bondage of self-inflicted poor health. They needed a plan they could follow, like a Bible workbook or a course. They need a community to provide accountability and support. They need the strength only Christ can provide.

I didn’t realize this until I started hosting weekend classes at my church in 2015. The number of believers I quickly came to discover struggling with their health—and because of it, other things as well—was almost overwhelming. The blessing was that through me, the church I attended was doing something about it, and God was being glorified. This, unfortunately, is not the case for the vast majority of the Christian church. The result is millions of unhealthy, low-energy, uninformed, frustrated believers who attend a church that hasn’t included any plans to help them better care for God’s temples in their mission.

So the question is, how do we change the culture of the American Church in this way? Do we now, knowing there is a problem, simply ignore it, or do we gradually begin to introduce new ways of thinking and ministering to those who attend our church and beyond?”

Well, there is a solution for those who would rather choose the path of honoring God in ALL our ways rather than the path of preferred praise. Stay tuned as we share these solutions via our blog, but look around our site to see how you can get involved and make a difference.

Meet the Writer

Stress Management for the Holidays

Mon, 27 Nov 2023 16:24:00 GMT

Whether you’re single, married, a parent, an aunt, a corporate worker, or a business owner, the holidays may be one of the most stressful times of the year for you. A Harvard study revealed that sixty-two percent of respondents described their stress level as “very or somewhat” elevated during the holidays. Only 10 percent reported no stress during the season. In part, this is caused by the way our culture has shape-shifted this season into a buying frenzy. The pressure parents feel to give their children the best, the pressure spouses and single parents feel to do more than they already do, the events, the travels, and financial demands can weigh us down. Though we know Jesus is the reason for the season, we feel obligated to rise to the occasion of all that's happening around us, even though many of us were barely holding on before the season began.

With all this stress, you may experience weight gain, low energy, moodiness, and many other symptoms, which make the holiday season something it doesn’t have to be. Though we all love the lights, smells, music, flavors, and memories, it's time for us to deal with the elephant in the room—our stress levels. I’d like to share some biblical ways you and I can get through this holiday season with the peace of God in our hearts and the lowest stress levels possible.

#1 Practice being present

Matthew 6:34: “Therefore do not worry about tomorrow, for tomorrow will worry about itself.

One of the most freeing revelations is that you can’t control tomorrow. Now, it's easy to see why that would stress some of us out, but the truth is, this gives you permission to focus on today. Of course, you want to think ahead in certain ways, but the primary focus of your attention and energy should be on what you can control today. The holidays come with a lot of “what ifs,” but if we sit back and enjoy what God is doing, we’ll see that the “what ifs” become “so what?” We know that God works all things together for the good of those who love him. We know that his ways are above our own. We also know that he is both omniscient and sovereign. With this in mind, allow the “what ifs” to become “So what?” If x, y, or z happens, trust God.

God wants us to be present so that we can listen to Him rather than operate out of compulsion, fear, and stress. He doesn't want us trying to play his role. Rather, he wants us to serve, live, and bear fruit in real-time. He wants us to trust him with the “what if” scenarios. So lay that burden at the feet of Jesus and take each day one at a time.

#2 Make this a Season of Prayer

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. - Philippians 4:6

The holiday season is, above all, about celebrating the birth of Jesus. His birth, life, death, and resurrection have resulted in the spiritual birth and salvation of billions. But instead, we can make this holiday season about the present, the money, what we don’t have, who we can’t see, and so on. It’s a lot to carry around for an entire month. Of course, we mourn lost loved ones, and of course, we should be generous if we can, but what's the heart of this season about? When we become prayerful and thankful about what God wants us to care most about, we find our stress levels decreasing and our joy rising.

Let this season be a season where you really double down on your time spent with the Lord in prayer, devotion, and thanksgiving. Devote time every day to prayer and petition regarding those around you and the things that are heavy on your heart. Read his words with intentionality. Seek it for truths that uplift and correct you. Jesus is the prince of peace, so you can expect that more time spent with him will only lead to a greater sense of the peace only He can provide.

#3 Surround Yourself with the Right Folks

Left to my own devices, I can easily make a mountain from a molehill. It is not something I want to do but a natural tendency of my brain. You may find it easy to turn a small problem into a big deal. Well, the answer is not in isolating yourself to the point of driving yourself crazy. It's in the Christian community. Sharing your burden with a friend, pastor, family member, or coach is one of the best antidotes for a stressed-out season. We need each other, and when we are able to share in each other's pain or anguish, we alleviate the pressure and carry the weight together.

Think of the people and communities you can surround yourself with this holiday season. Is it the church family you have, a few close friends, or the FIT Church United Facebook Group ? How can you allow them to help you carry the weight of your burdens? This doesn't mean you need to offload on them; it's just that you share what’s weighing you down. This way, they can pray for you, encourage you, and maybe even offer some advice to help you. Don't sit in isolation with your problems. That’s where the enemy does his best work.

Anxiety in a man's heart weighs him down, but a good word makes him glad. - Proverbs 12:25

#4 Be Diligent

This one can be supported by scriptures like Proverbs 13:4 , Proverbs 10:4 , Galatians 6:9 , and 1 Corinthians 15:58 . The theme hear is a hand that acts with purpose. We can get lazy this time of year because it has the holidays written all over it. Lazy about work, lazy about our diet, and lazy about everything else. It should be no surprise that this causes problems for us, which only leads to more stress. Proverbs 10:4 says, ‘A slack hand causes poverty, but the hand of the diligent makes rich.” Wherever you lack discipline, you will lack freedom, and at the end of the day, whether you have a lot in the bank or not, that's what richness is all about. It’s so easy to feel trapped when your life is stacked with to-dos and obligations.

Rather than live reactively towards your responsibilities, live proactively. Find ways to approach the demands of your life more efficiently. Determine what actually matters and find ways to make it easier for you to excel in those areas. Essentially, set yourself up for success by doing the most important things first and leaving the optional, busy tasks for later in the day. Don’t let this part of the year be one of slack, laziness, and regret. Rather, take the initiative and end the year strong.

Ready to take your 2024 health goals by storm? We've got just what you need to hit the ground running and never stop! Schedule a free consultation with me or a member of my team to learn how we can help you enhance your body and lifestyle for good!

Matthew Gay

Christian Health and Fitness Coach
Founder of FIT Church United

A Virginia Beach native, Matthew Gay is a Certified Personal Trainer, Weight Loss Specialist, and Behavior Change Coach. He is a dedicated father and husband, as well as the Deacon of outreach at his church. He loves nature, music, and Bear (his Shih-Poo). Go steelers

14 Healthy Hacks for the Holidays

Mon, 20 Nov 2023 21:09:00 GMT

This time of year can be the most trying when you’re attempting to lose weight or simply maintain it. Maybe you’ve worked hard to get where you are. Maybe you know you can’t afford to gain any more weight. Regardless, you want to approach this holiday season with a strategy that allows you to enjoy yourself without having to loosen your belt another knotch. This short article aims to bring you closure regarding your health journey by providing you with some proven tips for keeping the pounds off during the holidays.

By the way, If you’d like to watch the live presentation I recorded for this, join the FIT Church United FB Group and click this link: https://fb.watch/oq-qHOdJWd/1 . Eat before you go.

Most of us plan on attending events where there may not be healthy options available. This means we don’t want to show up hungry and ready to dig in, though they may be your temptation. Why? Calorie-rich foods take longer for our bodies to break down, make us hold more water, and provide more calories than our bodies need. This can lead to fat gain.

1. Have a small protein and fiber-rich meal before the event.

This way, you still have a little room to enjoy a couple of things but aren't overdoing it because you’re genuinely hungry, and the only food options are dense or sugary.

2. Have fiber and protein with your desserts

This is an excellent tool because it helps minimize the effect of the sweets you eat on your insulin levels.

Having sweets alone allows the body to break down those sugars more rapidly and release them into your bloodstream.

Your insulin levels then must rise to match the level your blood glucose levels did to transport those sugars to cells for use.

The higher your insulin levels rise, the longer they take to level back out. Here’s the problem with this. Your body is always storing and burning fat, but when insulin is present, fat burning shuts off. This is why keeping your blood sugar levels relatively steady and, thus, your insulin level is vital to losing fat and maintaining your weight. Fiber and protein help you to do that.

3. Eat a treat with a meal

Much like #2, this hack points toward eating treats with fiber and protein to lower the glycemic index (the scale used to measure food’s effect on blood sugar levels) of desserts. This is because it takes longer for the body to break down. By having your desserts or treats at the end of a meal rather than by itself, you can lower your body's insulin response and prevent weight gain. This does not mean you should have a sweet treat with every meal containing fiber and protein because that's still not good for your body and will likely backfire. Moderation and timing are essential, and that is the point of this hack. Maybe you wait to have a treat offered until your next meal or the next day rather than when they offer. It's okay to save things for the next day. Be strategic about when you have your treat, and you’ll thank yourself come the new year!

4. Train on days you celebrate

This is a little hack I discovered early on my health journey as I was transitioning my Thanksgiving day tradition from wake and bake to wake and weights. Holiday celebrations tend to be a bit more calorically dense than other days. This means you’re body will either need to burn more to stay balanced, or you’ll have some extra calories floating around. We want balance and, therefore, train on days we celebrate. Prep your body for a slightly bigger meal later in the day by revving up your metabolism and burning some extra calories before the big meal. You can also move after to help with the digestive process and ease the rise in blood sugar levels, which we talked about earlier. This may look like an evening walk or a few rounds of Just Dance after the meal. (My daughter loves Just Dance lol)

5. Remember the reasons for the seasons. Food is not the answer

#5 is a simple but timely reminder that holidays like Christmas and even Thanksgiving should point us toward Christ more than they point us to our next meal. We want Jesus to be at the forefront of our minds and to honor him during this season just as we should all year round. This means gluttony isn’t suddenly excusable during the holidays. Honor God with your body by eating with wisdom and reverence for his temple.

6. Send the leftovers home

Nobody needs half of a cake, ¾ of a lasagna, and 4 head-sized cinnamon rolls in their kitchen. Bad decisions are bound to be made. There is nothing wrong with sending leftovers home with the crowd you hosted. You can purchase to-go containers prior to help with this. While you may still have a few items you need to be mindful of overeating after events you host, we can be strategic in the way we distribute and receive food throughout the holidays. If someone brings something they don’t want to take home, but you really don’t need to be eating, ask them to take it with them. If they insist, let them know that it's going in the trash unless they take it because it's so delicious for you not to eat, and you have health goals. Works every time.

7. Hydrate well

When you’re dehydrated, you may feel hungry or have cravings even though you’re really just thirsty. Believe it or not, dehydration is more prevalent in people during the colder months than during the summer. This is because we are more focused on staying or getting warm through the things we wear or drink. Carry water with you wherever you go, and be mindful of how much you’ve had by 1 pm. If not at least 1 liter, step up your game and start drinking more consistently. Make your goal 64-96oz per day.

8. Don’t skip meals on the days of events

Though I get the logic behind skipping meals on event days, it’s not as productive as we think. In fact, it typically backfires. Eating prior to bigger meals wakes up your gut, stimulates your metabolism, prevents you from being ravenous at the event, and makes you far less likely to overdo it later on in the day. Unless you plan to make unhealthy choices like overindulging at the event, there’s really no need to skip meals. Being that you’re trying to prevent weight gain and live a healthy lifestyle for the Lord, I’m going to assume you’re not planning on intentional gluttonous behavior at any event. Especially the event surrounding the holiday dedicated to our Lord and Saviour. Be wise and eat like a healthy human during the day. 2-3 meals before the main event. Then, when it’s time to chow down, have reasonable portions and stick to one plate.

9. Up the cardio (5-10 minutes per session)

This little trick is subtle but packs a punch. By spending a little extra time on the treadmill or doing whatever you do for cardio, you will burn more calories. By performing 5 extra minutes of cardio 5 days a week, you burn an additional 200 kcal (approximately), which accounts for a treat or two you may intend to have. This is with the understanding that you will use moderation and portion control. If you’re not already doing cardio, I encourage you to start for at least 20 minutes, 3 days a week. Suppose you’re already at 3 days a week up it to 4. If you’re already at 4 days a week for 20 minutes, you can add one more day or 5 minutes to each session. Wherever you’re at, turn up the heat and keep those lbs off of your midsection.

10. Keep track of your treats (have a system)

It truly helps to have a plan before the week starts. That way, you can plan your treats in advance or keep track if they catch you a little off guard. A gauge will prevent you from overdoing it with the sweets and keep you focused. It takes discipline, but that’s true of a healthy lifestyle overall. Set a parameter that matches your goals and desired experience. Compromise is required. While you may want to be able to eat, whatever, whenever you want, you may also want to lose or maintain your weight. Figure out what matters more to you in the long run and make your choices based on that.

11. Maintain an eating schedule (meal time windows)

So many of my clients quickly fall in love with having a system of meal times based on a schedule. After determining how many times a day you will eat, choose when those meals will be and construct healthy meals for each meal time window. Protein, veggies, fruits, etc. Having balanced meals throughout the day helps keep your energy high, metabolism strong, and cravings down. This is also a helpful setup in that it allows you to think ahead strategically about events and gatherings. For instance, you may typically have a carbohydrate included in your third meal of the day. Knowing that you will want to enjoy sharing a baked good with a friend from out of town at your favorite coffee shop, you remove the carbohydrates from your meal. Eat the protein and veggies from that meal prior to meeting at the coffee shop, and enjoy the treat as your carb for that meal. It’s all about balance, and maintaining an eating schedule helps you to do that.

12. Lift Heavy

Those who know me know that I love to lift. It's a form of therapy, in my opinion. That said, this holiday season can be full of the right kinds of gains if you’ll only allow it. Lifting burns calories like cardio, except when you lift, you also build muscle. That is if you live to the point of near failure. Lifting heavy is a relevant phrase, as it means something different for everyone based on their fitness level, but heavy is the goal nonetheless. How much weight can you safely perform a particular movement with? How many reps can you hit on your last set? How much lower can you go on your push-ups? You see, by lifting heavy, I don't necessarily mean trying to lift the gym. I mean, push yourself to become stronger. Move in bigger ranges of motion, move more weight, and hit more reps with the same weight you have been using. In doing so, you’ll burn more, build more, and take better advantage of the extra energy you may consume this holiday season.

13. Find nonfood ways to have fun

I’m not always a social butterfly, believe it or not. I actually do get a bit anti-social from time to time, as my wife Katie will tell you. But when I'm with people I want to be with, it's game on. The events you go to, with their vast array of delectable, are more about the people than the pastries. Indulge in the conversations that can be had, the game that is started, and the laughter to be enjoyed. Don't sit by the table mindlessly munching. Take your endeavors elsewhere by embracing the presence of those around you. Either you can get involved or get something going. Either way, if you’re used to sitting around and munching, switch things up and start the party. You’ll make far more memories that way, and that’s something we treasure more than any dessert, isn’t it?

14. Keep track of alcohol

This may or may not apply to you, but for those who have no problem enjoying a glass of wine or some of your dad’s famous egg nog, listen closely. We all know how enjoyable a drink can be, but it affects the way your body functions, and that's something to consider. When you consume alcohol, your body switches from burning calories from carbs or fat to calories from alcohol. We want our bodies to burn off the sugar we consume because if our bodies do not, they can be converted to triglycerides and stored as fat. Hence, eating too many carbohydrates over an extended period of time leads to weight gain from fat. Like anything else you enjoy but need to have in moderation, keep track of your alcohol consumption. Depending on your goal and level of self-awareness, you may not want to drink at all. There’s absolutely nothing wrong with that. In fact, it may lead to an even more enjoyable holiday season. But if you permit yourself to have an adult beverage here and there, I encourage you to keep it to 3 drinks or less per week. This is to keep alcohol down to a tiny percentage of your caloric intake.

My Invitation To You

I pray this was helpful to you, and if that’s the case, ask that you share this with a friend. As the new year approaches, you may desire to start taking your health journey more seriously but feel you need help. I and my team would be more than happy to learn of your goals, examine our obstacles, and provide you with a level of support that changes your life for the better. Schedule a call for us to explore this option using the following link!

Matthew Gay

Christian Health and Fitness Coach
Founder of FIT Church United

5 Tips For Starting A Healthy Lifestyle

Mon, 13 Nov 2023 16:45:00 GMT

Starting to create a healthy lifestyle can be extremely overwhelming, but with the correct perspective, it's much easier. I remember years ago, when I started working out and eating with intention, how stressful it was sometimes. I didn’t know what I was doing and had big dreams. It was trying, to say the least. But as I became more equipped with knowledge and experience, I felt more excited to exercise and confident in the kitchen. This led to some amazing results in my body, which I have continued to build on. It's hard to believe it's been 13 years since I started!

Over the years, I’ve accumulated tools that have enabled me to empower many people through my coaching program while continuing to see great success in my own life. If you’re starting your health journey, whether to lose weight, get stronger, or transform overall, this blog will reveal five profound pieces of advice to take heed of. Here are five tips for a successful start on your health journey

#1 Make It About The Process

To fixate on the prize can be defeating and frustrating. However, our outcome goals give us a bit of direction they are not meant to sustain us. As believers, we must be open to the direction of the Holy Spirit and committed to his will before our own. It's in the process that we learn and grow in ways that surpass physical change. If you are only focused on how far or close you are to reaching one specific metric, such as you’re weight, it will lead you astray. You may search for ways to speed up the process and create a problem. You may lose motivation to do the healthy things you've been because you’re close-minded to the ways God is building you if it’s not reflected on the scale. The process is more along the lines of what your life will be like if you truly commit to a healthy lifestyle. The destination has an end, whereas the process does not. Life also does not have a designated end regarding your need for health habits other than death. So, basing your habits and building your approach to health and fitness around one or two specific goals, which may or may not be reached, is a potential setup for failure. Embrace the process, and in doing so, embrace the lifestyle element of your health journey. Allow the byproducts, which are the desired destination, to be the future result, not your reason for being on the journey in the first place.

#2 Be Real About Where You Are

I remember wanting so badly to be where I saw others my age were. Strong, cut, and confident. I allowed envy to fuel many of my decisions and, therefore, ended up with injuries and other setbacks I could have avoided. But aside from comparison to others, you may feel you should be better off. Stronger, faster, more disciplined, etc. These expectations can serve as a gateway to self-doubt or, worse, defeat.

Don’t expect yourself to be stronger, faster, have more stamina, or perform better than your body currently can. By being gracious to yourself, you reduce your risk of doing things that may lead to injury and prevent the feeling of wanting to give up. To get better, you need to be consistent. To be consistent, you must protect your body and mind. It is not a race you are running but a journey, so focus more on where you are than where you are going. This is the most productive approach to a healthy lifestyle.

There’s nothing wrong with lighter weight at first. It's okay to be out of breath doing basic cardio. It takes time to get good at healthy nutrition. These are just a few examples, but the point is that the things you may be tempted to beat yourself up over are a standard part of lifestyle transformation. Keep showing up, and over time, you’ll be further along than you ever imagined.

#3 Prioritize habits over restrictions.

A healthy lifestyle isn’t about what you can’t do but what you can. It’s so easy to get caught up in what you can’t do if you want to reach your goals. We feel discipline is equivalent to punishment because it means not doing what we want. But remember, your body and life being in a good place are more important to you than the little things you may need to give up. Do your best not to focus on what you have to give up but instead on what you are gaining. These gains come through healthy habits, which should be at the forefront of your approach to a healthy lifestyle. Start your health journey by looking for things you can do better or more consistently. By doing this, you set the tone for the way you approach your lifestyle overall. Habits are created through repetition. Over time, your brain creates neuropathways, making the action more natural. This, in turn, makes living a healthy lifestyle easier. Restrictions are no way to reach your goals. Habits are the way to go. Though health habits may require you to restrict the consumption of certain foods or do what is familiar, the restrictions are not the solution, only a part of it.

#4 Consider Your Tendencies.

We all know what we do that holds us back on our health journeys. It may be that you quit three weeks in; maybe you let the scale defeat you; maybe you hit snooze because the phone is right next to you. You know why you’re not where you want to be for the most part. So what can you do to fix that? It’s not hard to make subtle changes that help us succeed. You can move your phone across the room or meal prep protein sources on the weekend. Create systems that make it easier for you to live a healthy lifestyle.

You know yourself well enough to know what tendencies could create obstacles for your health journey. Be proactive, and do what it takes to prevent you from encountering those obstacles.

#5 Progress over Perfection.

No matter how prepared or committed you are, you will have those days and weeks. Perfectionism doesn’t work on your health journey because it's a part of life, and life is not predictable, nor is it avoidable. We all have many things to do, which means time is of the essence. We all have beliefs and memories to untangle, which affect our lifestyles. Many even have physical limitations we must learn to navigate around. Family, work, ministry, and all the other things make it difficult to be the perfect beacon of health and fitness. You don't need to be that. You need to be committed to the lifestyle. This means navigating the ups and downs of your life healthily with intentionality and wisdom.

Give yourself permission not to be perfect and commit to taking one step forward, no matter what happens, where you are, and how far you think you must go. Was this encouraging to you? Let us know in the comments of this blog.

Would you like to receive consistent motivation and perspective to help you conquer every giant on your healthy journey? Then consider joining our Fitizens Club! You’ll receive workouts, motivation, nutrition strategy, education, and a solid community of believers to walk with on your health journey. All for only $50 a month with no long-term agreement! Send the word “Club” to matt@fitcoachus.com to sign up!!

4 Ways To Glorify God on Your Health Journey

Fri, 10 Nov 2023 15:22:00 GMT

The opinion of the fitness industry is that our self-care practices should be an ode to ourselves and those we love, figuratively speaking. A devotion to better being and quality of life. While there is no inherent wrong in attempting to improve your well-being for these purposes, is this as far as it all goes for the believer?

Our lives, in essence, are dedicated to God because he’s bought them with his own blood. By submitting ourselves to him, we aim to elevate him in our day-to-day lives. Much of which includes our self and health care practices.

Self-care is a matter of stewardship. Our mental and physical health can be ruined or enhanced, valued or neglected. The measure of health God has allotted us in any area is a gift from God. To do anything but steward it well through proper care, is to take it for granted.

In this article, I want to address how we can be more God-centric in our approach to health and fitness. You will find that it is both practical and more effective to do so.

1. For His Glory

Our intentions are important to God and have a heavy influence on our actions. Why we do something will determine how hard we try, what we do, and for how long. Rather than making health and fitness about the clothes you wear or your mile time, consider making it about God. How so, you ask? Imagine a life without breathing, a heartbeat, or the activity of your limbs. You can’t, right? Well, it is not for nothing that God has provided these abilities to you. God is the source of all life and strength. Therefore, we must honor him in how we use our lives and strength.

And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.’ - Mark 12:30

Consider who you are doing all that you are doing on your health journey for. Whether you are doing well or struggling to be more disciplined, who are your current eating habits devoted to? Whose glory do you aim to display? Who are you desiring to please? Who are you offering these habits to?

If not God first, then who? This matters deeply.

2. Bring Him In

One of the most practical ways we can place Christ at the center of our health journeys is by including him in every aspect. When you eat, pray before the meal. This is one example most are familiar with, but it goes further.

When you workout, you can listen to Christian music. You can listen to the Word while you do cardio. You can make him a part of every aspect through prayer and praise.

We often consider some of the more tedious tasks on our health journeys, such as meal prep, as chores. But with the Lord, they become an opportunity. Praising God for the food you are preparing, playing worship music, praying over the food you are making. It all encompasses a loving relationship with the Lord.

I implore you to commune with God on your health journey. It changes everything about it.

3. Your Witness

Include your family in what you are doing. It pleases the Lord to see you become the example he’s called you to be. By showing your spouse, friends, and/or children what it looks like to care well for God’s temple, you open the door for positive influence and gospel conversation.

My career and lifestyle of good health practices have blessed my kids. They want to do what I do, so they exercise and eat well like me. This isn't to toot my own horn but to demonstrate how our lifestyles impact those around us. This, in turn, affects the Lord.

We not only serve people by what we do for them but by how we live in front of them. Can those God has placed in your life watch you and imitate what you do? Would they get healthier or sicker? Draw closer to God or remain stagnant in their relationship with Him?

Your witness is one major way your health journey brings the Lord glory. Simply by being intentional with how you care for your body (his temple), as a Christian, you include the Lord. We are his representatives on the Earth.

4. Set Godly Goals

For “‘In him we live and move and have our being’; as even some of your own poets have said, “‘For we are indeed his offspring.’ - Acts 17:28

There’s nothing wrong with wanting to lose 50 lbs, fit into your old clothes, or grow healthier overall. Those could all be God-glorifying in some way. The problem is in our chasing after goals rather than God. On your health journey, there are things God wants to do. Parts of you he wishes to reshape beyond your external frame. He is sanctifying you, which means every aspect of your life is a part of the process. By o bsessing over the scale or watching the mirror day after day as you desperately seek change, you become distracted from what God is truly focused on in your life. Your sense of identity, your patience, your trust in him, even your ability to follow through on your word. These affect multiple parts of your life and are much more important than physical attributes.

I often tell my fitness coaching clients, “If the scale is at the center of your health journey, Christ can’t be.”

Godly goal makes room for the Lord, by his Holy Spirit, to work in you the changes he knows you need most. So maybe that 21-day fix isn't the best idea because God just wants you to focus on incorporating more fruits for more than 21 days. Maybe your 60 minutes of cardio isn’t what he wants because he’d rather you learn to move your body functionally through other forms of exercise.

Be open to the approach God wants you to take. It will likely require you to step outside of your comfort zone, but that’s often where freedom and growth lie.

Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Proverbs 3:5-6

As always, thank you for reading today. If you felt this was valuable, please share this blog with someone you love.

Together, we can grow and show the Lord's glory on the earth. I aim to help you become a shining beacon of light through your health journey for this cause.

If you're having a hard time on your health journey and would like to discuss coaching or program options built for lasting change, send me an email at matt@fitcoachus.com .

What is Christian Fitness?

Tue, 07 Nov 2023 17:54:00 GMT

Over the years, I’ve seen fitness done in many different ways.

We see people dressed like wrestlers lifting barbells over their heads, athletes with endless miles to run, and people with nothing but a stroll to ease their stress.

Fitness is a complex topic where you could take it to the extreme or keep it simple.

But one thing I've learned about fitness is that everyone needs it.

By fitness, I mean physical well-being. Without it, we die. Without it, we walk around sick and limited. With it, we know life to be the adventure God created it to be.

For Christians, fitness is still a physical matter, but how and why we pursue good physical well-being should be based on biblical principles and science, not science alone.

This modern age offers many potential solutions, but we cannot heed them all. As Christians, we must weigh everything against scripture and proceed with wisdom.

So, let's identify a few solutions for healthy living as scripture defines.

Genesis 1:29 And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.

Fruits and veggies were God’s initial instruction to us regarding nutrition.

Genesis 9:3 Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.

After the flood, we received clearance to consume animals and animal products which are also created by God and organic in nature.

1 Timothy 4:8 For while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.

No, physical training doesn’t directly hold value for the life to come, but for the present life, it holds a lot of value. The scripture doesn't say “no value,” but "some," even though the focus of this scripture is on eternal value.

Train your body.

1 Corinthians 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.

Without self-discipline, we are prone to sin and self-destruction. This is why so many have developed diseases and problems that were brought on rather than hereditary.

The untrained body and mind are a ticking time bomb and an obstacle at best.

We, as Christians, have an obligation to serve God and love him with our hearts, mind, soul, and strength.

Our bodies are to be presented as a living sacrifice to God, His temples meant for His worship.

We as individuals have been bought with a price, and it is with that understanding that we commit to a healthy lifestyle.

There's so much more to say on this topic, and I intended to say it right here on this blog, so make sure you subscribe to be included in the conversation.

I leave you with this benediction from 3 John 1:2

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.