I truly believe that you will only be changed when you are challenged. Without a tangible habit to practice throughout the course, we often default back to our comfort zones.


In Step 1 of the Weight Loss, God’s Way Program, The WLGW 21-Day Challenge, I challenged you to practice ONE habit. You chose from the following three:

1.  No eating after 7:00 pm

2.  Exercise for at least 15 minutes per day

3.  Track everything you eat

During the Breakthrough Course, you were challenged again by choosing ONE habit to practice.

1.  Commit to intermittent fasting: no eating for 12 hours: 8 pm-8:00 am or 9:00 pm-9:00 am the following day.

2.  Include strength training in your exercise routine. You can choose one from our library if you don’t already have one.

3.  Plan out your meals every day.

In Faith in Action, you will be practicing all three habits


Weight Loss, God's Way Keystone Habits

1.  Commit to intermittent fasting 

Intermittent fasting is a system of eating that cycles between fasting and feeding (eating). The window can be anywhere from 8 hours - 48 hours.

The focus is not so much on what you eat but rather on when you eat.

The most common type of intermittent fast is to begin fasting after dinner and through the night, skip breakfast, and have your first meal of the day around lunchtime.

Even though intermittent fasting is more about the timing of your meals, you should still be mindful of what you eat during your feeding hours.

Tips for intermittent fasting:

  • Drink lots of water during your fasting window to avoid dehydration. Unsweetened drinks are also acceptable such as black coffee or tea.
  • Break your fast with a moderate carbohydrate meal. Be mindful not to consume too many carbs.
  • Ride out the hunger waves, they will pass if you do not give in to them.
  • Resist the urge to binge-eat during your feeding window.
  • Minimize sugar consumption as this will trigger cravings and binges.
  • Eat your larger meal earlier in the day and eat a very light dinner. Eat enough at lunch that you feel satisfied.
  • Try not to eat throughout the day but stick to 2 or 3 meals and avoid snacking if possible.

Here’s what a sample fasting day would look like:

Wake up: Drink 1-2 cups of water with or without lemon; you can also drink black coffee or tea.

Early morning workout: Walk for 30 minutes followed by some light stretching.

Mid-morning: Water and coffee or tea. Depending on what time you started your fast, you may be eating your first meal at this time.

Lunch: This will be your first meal of the day. Ideally, it should be your biggest meal of the day, around 40-50% of your daily calorie intake.

Afternoon meal: This can be a high protein meal like an omelet with veggies or a protein shake. Drink lots of water.

Dinner: This should be your second biggest meal of the day consisting of about 30-50% of your total caloric intake. This should also be your last meal of the day. Include lots of fiber in the form of vegetables and a good serving of protein.

After dinner: Water or decaffeinated teas.


2.  Exercise (move) for at least 15 minutes per day and include strength training at least 3 days per week. 

Strength-training, also known as resistance training or muscular conditioning, involves using resistance such as dumbbells or your own body weight to strengthen and tone your muscles.

This type of exercise is important because increases lean muscle mass, helps with weight loss because lean muscle burns more calories than other types of tissue. It helps to increase your metabolism which again will help you to burn more fat in the long run. Strong muscles also help prevent injuries; decreases your chances of osteoporosis and other degenerative diseases of the muscles and joints; it improves posture, reduces back pain, enhances mood and reduces stress.

Click here to access some of my strength training videos if you don’t currently have your own routine. Go to the member Dashboard and click on 'Get Active' then click on 'Fitness Workouts'.

Lower Body (page 1)

Upper Body (page 1)

Legs, glutes, and abs (page 1)

Full Body Workout ( page 2)

Upper Body Walking Workout Series (page 2)

Upper Body Part 2 - Walking Workout Series (page 3)

Total Body Workout - Walking Workout Series (page 3)

Total Body Workout Part 2 - Walking Workout Series (page 3)

Lower Body Workout Part 2 - Walking Workout Series

This strength-training is to be done in addition to at least 15 minutes of aerobic exercise (walking, jogging, cycling, elliptical, Zumba etc).

Perform strength-training exercises at least 3x per week.


3.  Plan out your meals every day

For this habit, you will submit your weekly plan at the start of each week.

Meal planning is important because it’s easy to lose sight of your health and weight loss goals when you’re tired or when you’re not prepared. Meal prepping and planning is the best way to keep your goals in check and to make sure that you’re eating healthy nutritious meals. It can also save you a ton of money if you’re used to eating out.

When planning your meals, use the following guidelines:

1.  Theme your weeks. I usually start planning the week prior by assessing what I have left over in the fridge or based on what is on sale. If ground beef is on sale, then I will plan a few meals around it like taco salad, chili, spiraled zucchini with meat sauce, and a sweet potato pie. If cauliflower is on sale then I'll think of all the fun ways to prepare it like cauliflower rice, mashed cauliflower, a stir fry, and cauliflower pizza.

2.  Know your macros. Before you start planning, you should have a sense of how much carbohydrates, fats, and proteins you need to consume. A great place to learn this is on MyFitnessPal.com. Once you know how much of each macronutrient you should be consuming then you can portion it out accordingly. I suggest starting with 33% of each: carbohydrates, fats, and proteins, and then adjust accordingly based on your needs. So if you're having a 1400 calorie diet, that would be 466 calories from each which is equivalent to 115 grams of carbohydrates, 115 grams of protein, and 51 grams of fat (fat has more than twice the calories than carbohydrates and protein).

3.  Have the proper storage containers ready. I love storing foods in glass jars. It keeps it fresher longer and it makes it easier to see your food.

4.  Pick one day a week to spend meal prepping. I usually devote a few hours on Saturday or Sunday for meal prep. To simplify the process, try to prepare your vegetables as soon as you get home from the grocery store and even season your meats right away. I’ll often season my meat before putting it in the freezer so when I want it, it’s ready to go.

5.  Have your go-to meals on hand. Once you get the hang of meal prepping it gets easier. I now have a repertoire that I just rotate through. Breakfast: overnight oats, protein shake, avocado toast, sardines with tomatoes. Lunch: soup, salad. Snacks: hummus and veggies, dark chocolate and almond butter, apple with apple butter, guacamole and veggies, yogurt with chia and fruit. Dinner: salmon and veggies, salmon burger, chicken stir-fry, konjac pasta with meat sauce, spiraled zucchini with meat sauce. I always have some frozen rice or quinoa in the freezer and I always have some frozen ground beef that I add to soups or other dishes.

6.  Stay consistent. Meal planning can become tedious and it’s easy to let a week slip. Make this time non-negotiable and don’t let up. You can sometimes ease up if you’re double batching and have enough food in the freezer that will get you through the week.