Workouts You'll Actually LOVE!

1 Timothy 4:8 says, “Physical training has value, but godliness has value for all things.” 

The goal isn’t perfection; it’s consistency. Movement increases energy, improves mood, and strengthens your body for the life God has called you to live.

Let’s get started with these steps that you can apply this week:

1. Short Workouts Work – Even 10–20 minutes daily makes a difference.
   
   
2. Mix It Up – Combine cardio, strength, and flexibility so workouts never feel boring.
   
   
3. Pair With Devotion – Pray or reflect while moving to nurture both body and soul.
   
   4. Set Realistic Goals – 3–4 workouts per week is better than forcing daily workouts you can’t sustain.
   
   5. Celebrate Every Step – Walking, stretching, or lifting small weights all count.
   
   

Example routine:

• Monday: 15-minute walk + stretching
  
  
• Wednesday: Bodyweight strength 20 min
  
  Friday: Yoga 15 min + reflection

 “Lord, thank You for the gift of movement. Help us enjoy exercise as a way to honor our bodies, strengthen our health, and reflect Your joy. Guide our steps and give us consistency. 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

Transcript

Hello, friends.

Welcome back.

So I want to encourage you today.

We're gonna talk about workouts that you actually will love.

So let's reframe our mindset around exercise.

Exercise is not punishment.

It's not punishment for what you ate.

Exercise is a celebration of what God created your body to do.

So we read in 1 Timothy 4 verse 8, it says, Physical training has value, but godliness has value for all things.

But guess what?

Physical training is still valuable, especially when it's done joyfully.

That doesn't mean in the mood.

I didn't say when it's done when you're happy, when you feel like it, but when it's done with joy, which is a fruit of the spirit.

So today we're gonna talk about some exercises and workouts that you will actually want to stick with.

This is not meant to intimidate you.

There's no guilt or shame here.

Just movement that strengthens your body and glorifies God.

The season of life that you're in, in the body that you're in currently.

Health looks different for everybody.

Workouts look different for everybody.

When I was 250 pounds, I could not complete the warm up in the first workout that I decided to do.

I sat down and I said horrible things to myself.

That was not leaning in to the Holy Spirit.

I let shame determine the course of my next steps, which was I quit until the Lord again called me, get up, just try one more time.

Just keep trying.

It's not about intimidation.

It's not about shame.

It's just about movement and letting God be the strength within you.

So stay tuned.

We're gonna talk about a couple of things that you can do to implement workouts that you'll actually look forward to.

Are you sick of trying diet after diet and not losing weight?

Are you tired of doubting your ability to actually lose weight in a healthy way?

Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey, friends, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach.

I gained 100 pounds in my late 20s and struggled for years to get it off.

So grab your pre-workout and let's chat.

Friends, it's time to join the biblical weight loss framework.

It's time to take a Holy Spirit led approach to weight loss God's way.

You keep showing up and listening to the podcast and I am so grateful.

But don't you want to work together for a custom plan that is fit directly to you?

Are you ready to pray through those triggers and learn to recognize the unhealthy mindsets that are keeping you stuck in diet cycle after diet cycle?

In unhealthy mindsets, I know the frustration to want to lose weight and not feel like you can actually do it.

I've been there a thousand times.

I want to help you.

I want to help you lean in to the things that God wants to do in your life, in your body, in your weight loss journey.

Join the Biblical Weight Loss Framework at herweightlossmindset.com/framework.

That's herweightlossmindset.com/framework.

You can also find the link to join us in the show notes below.

Go right now.

Don't wait any longer.

We're going to kick off a new program, the 1st of October.

So now is the time to hop in.

So we're going to talk about workouts today that you'll actually love.

Now listen, the key to sustainable exercise, I'm not talking about 6 to 7 days a week.

If you have not implemented an exercise routine, start with 1 to 2 days a week.

Choosing joy, looking for accessibility in your workouts, what do you have that you can use?

Can you go outside and walk in a park?

Can you do some things in your living room?

You don't need a gym membership and you don't need complicated equipment.

You don't need any equipment.

For the last couple of years, I've been doing a body weight workout.

I do a couple of variations right now.

The program I'm doing doesn't use any equipment at all.

The program I did a couple months ago, I used a one to two pound weight.

You don't have to use any of those.

When I first started out, before I wanted to invest in my gym equipment, my dumbbells, I used soup cans, 16 ounce soup cans.

That's still a pound.

So think about a couple of these things.

You can walk outside or maybe you have a treadmill.

Watch your favorite show or listen to worship music or maybe some devotionals on your phone.

You can do body weight strength routines at home.

That's what I'm doing right now.

I'm 43 years old.

I'm carrying around a 24 pound baby all the time.

She wants to be held all the time.

Body weight strength training is so important, especially ladies over 40.

When we do a lot of HIIT workouts, when we're doing a lot of jumping, it can raise cortisol in our body, which is a stress hormone.

So we have to be really careful about the workouts that we're doing.

So you can do some yoga or stretching to start or end your day or both.

Five to 10 minutes.

Do some foam rolling.

It's that good.

I just did some foam rolling before I hopped in here to talk to you today.

We're not focusing on perfection.

We're focusing on consistency.

If you're someone who has a pretty consistent workout routine or walk routine, maybe just focus on increasing your weights by a pound maybe once a week.

If you're someone who has not exercised in 15 to 20 years or ever, start with one thing.

Start going for walks.

15, 20, 30 minutes, depending on your fitness level.

Just start walking.

Walking is the best exercise that you can do.

Okay?

So maybe a couple things that you can try this week.

I have five things.

Focus on a short workout.

10 to 20 minutes a couple times a day is going to make a huge difference.

And wait about five minutes.

It usually takes my body about five minutes to actually get into the mindset of, hey, I'm here.

I'm exercising.

A lot of times, I'll drink my pre-workout just to make sure that that five, eight-minute mark, like my pre-workout is kicking in if I'm still not in the mental capacity to want to work out.

The next thing that you can do is mix it up.

You can combine cardio, strength, and flexibility, so your workouts are never boring.

You should not be doing cardio two days in a row.

You should not be lifting two days in a row.

You might do a leg day one day and an upper body one day, but you're not going to be doing a leg day two days in a row.

The third thing you can do is pair your workout with your devotion.

So pray or reflect on the scripture that you read that morning while you're moving.

So in the morning, when I get started, I say thank you, Lord, for this body.

Let this workout glorify you.

Give me the strength that I need.

And oftentimes in the middle, I find myself saying, Lord, I'm running out of gas.

Give me what I need.

I'm doing a 20-minute workout right now.

About nine minutes in, I'm ready to quit.

So I have to pray for strength to continue and not just to continue, but to actually continue with Holy Spirit strength.

The next thing is set realistic goals.

Again, if you have not worked out in a long time, do not try to go four to five to six days a week with your workouts, one to two to start.

If you are only doing two right now, maybe add a third.

And then celebrate every step.

Walking, stretching, lifting, small amounts of weight, or no weight at all, they all count.

Celebrate every step.

So maybe Mondays you want to do a 15 minute walk and stretch.

And then Wednesday you want to do a bodyweight 20, like a strength workout.

Take 15, 20 minutes and do that.

And then maybe Friday you want to do like 15 minutes of yoga or stretching, and your reflection.

So I want you to ask yourself right now, what type of movement brings me joy?

Maybe you like to ride your bicycle.

That is a fantastic workout.

So the next question, how can I combine faith with my fitness this week?

When we let the Holy Spirit lead, when we ask God, okay Lord, I have not worked out in 20 years, what is something I can do today that's going to help me feel confident?

And strong, not shame or condemnation.

He will tell you exactly what you need to do.

And then the next thing you can ask yourself is, how can I celebrate progress rather than focusing on intensity or lifting heavy weights or doing HIIT cardio?

How can I celebrate the progress of just getting started?

For me, I've done Beachbody Workouts.

I purchased my first workout in 2005.

I didn't do them again until 2008.

But I really got consistent with my body workouts in 2016.

And I've done them every day ever since.

I actually just took a couple of days off of my workouts.

I haven't done that in about three years.

And it felt really good.

So think about where you are right now.

Do you need some help with workouts?

You can reach out to me on social media.

You can email me at herinfoatherweightlossmindset.com.

That's info at herweightlossmindset.com.

I can help you with a recommendation on a workout based on where you are in your own personal journey.

But just find something that is going to make you feel empowered and encouraged to keep going, one to two days a week to start.

When we focus on our workouts as an act of worship to the Lord, it's his strength that pushes through us.

It's us exercising to honor him because he gave us a body that he says is our temple.

So when we can shift our mindset around exercise, we can actually show that power that Christ has in us.

He will change our minds about movement from the inside out.

Heavenly Father, thank you for the gift of movement.

Thank you for this body.

I know I need to move her, Lord, and I want to.

Please give me the encouragement and the strength to trust that you're gonna guide me in the right direction.

Help me, Lord, to enjoy exercise as a way to honor you and to honor my body.

I want to strengthen myself.

I want to be healthy.

I want to live my life according to how you have called me to live.

I want my workout regimen to reflect your joy.

Guide my steps, Lord.

I am scared.

I am nervous.

I've been hurt before.

I've overdone it.

I've idolized exercise.

I don't want that again.

I want this to be something that you do through me.

Guide me.

Lead me.

And please give me that encouragement for consistency in my workout journey.

Thank you so much, Lord, that you never give up on me and that it's never too late to try again.

I love you so much and ask this in your precious name.

Amen.

Hey, sis, I hope you enjoyed today's episode.

If so, would you take 30 seconds and share it with a friend?

Also, please leave a quick review for the show on Apple Podcasts.

It lights me up to know this podcast is helping you.

Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear.

I will meet you back here for another episode.

God bless.