Stay Consistent in Your Weight Loss During the Christmas Season!

Psalm 16:8, “I know the Lord is always with me. I will not be shaken, for he is right beside me.”

 3 PILLARS OF CONSISTENCY

1. Choose ONE anchor habit -One habit that grounds you.

Examples:

• Protein at every meal
• A 10-minute walk
• Drinking enough water
• Tracking your food
• Going to bed on time

2. Have a “Busy Week Plan,” 

A Busy Week Plan sounds like:

• I’ll work out 3 times, even if it’s 10 minutes.
• I’ll make balanced choices at 2 meals each day.
• I’ll take one walk per day.
• I’ll track breakfast and lunch daily.

3. Cover your intentions in prayer

“Lord, give me what I need today, which is You. Help me choose actions that align with your plan for my life and give me wisdom in my choices, peace in my emotions, and strength in my body. I surrender my body and my choices to You. Thank You Father for the birth of Your Son, help me to remember every moment of every day, the true meaning of this season. The rest is just noise. I love you Lord, Amen."

 A 10-Minute Christmas Circuit. Do each move 40 seconds on, 20 seconds rest. Repeat twice.

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

Stretch for 1 minute after. This is enough. This counts. This moves your body toward health today, instead of waiting for January.

PROTEIN HOT CHOCOLATE.

• 1 cup unsweetened almond milk
• 1 scoop chocolate protein powder
• 1 tbsp cocoa powder
• 1–2 tsp stevia or sweetener of choice
• Pinch of salt
• Optional: peppermint extract

Directions:

1. Heat almond milk on stovetop.
2. Whisk in protein powder, cocoa, sweetener, and salt.
3. Add peppermint if you want that Christmas flavor.
4. Pour into a mug and enjoy on a cozy December evening.

Lord, thank You for being steady when everything around us feels busy. Help me walk in consistency this December. Give me strength, clarity, and peace in my choices. Help me honor You with my food, my body, my movement, and my mindset. I surrender this week to You. Amen.

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

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Transcript

Hello, my friend. Welcome back. This is our Christmas Wellness Series, and I'm so glad that you're here today.

Listen, I know December can feel like a sprint. There's shopping, there's events, there's family gatherings, there's kids program, church services, baking, traditions. If we're honest, our self-care can get pushed to the side.

I mean, let's be real. If we're not intentional, it always gets pushed to the side, probably even in the back of the row and it's just not even a consideration anymore.

Today, we're going to talk about staying consistent in the middle of the Christmas chaos, not focusing on perfection, but focusing on being faithful stewards of the gifts God has given us.

Because He's not calling us to a perfect December, He wants to invite us to a steadfast, remember unwavering, a steadfast, peaceful, and intentional month. Let's take a deep breath and let's dig into this.

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 Slayball, Christian Fitness and 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.

I want to invite you to the Biblical Weight Loss Framework. January 5th, we are kicking off the fresh accountability group. This is not about New Year's resolutions.

We're not setting resolutions anymore. We are breaking up with habits and unhealthy mindsets that are keeping us from living in God's purpose for our life.

So if you want to finally lose the weight, if you're ready to commit to some group accountability, to some homework, to some video prompts, and a 90-day journey to finally releasing the weight that you've been holding on to forever, join the Biblical

Weight Loss Framework. You can find the link in the show notes to join us or at herweightlossmindset.com/framework. That's herweightlossmindset.com/framework.

2:16

Godʼs Presence Steadfast

So today's scripture comes from Psalm 16 verse 8, and it says, I know the Lord is always with me. I will not be shaken, for he is right beside me. I sometimes we forget that.

It says, I know the Lord is always with me. I will not be shaken, for he is right beside me. But we forget that, don't we?

Like I think about this story, and I don't know if I read it or heard it on the radio or what, but this woman was constantly talking to God. Like she was constantly in prayer.

And the people in her life and in her family were, like every once in a while she was just like singing or having these conversations, and she was praying. And that's the kind of life I want to live. Isn't that the kind of life you want to live?

Like the Lord is always with us. We don't have to be shaken. He's right beside us.

He's in us. I think about this in David writing the Psalms, and back then, you know, the Holy Spirit wasn't living in you. Christ had not ascended.

He hadn't even been born yet. And so when it says, He is right beside me, he was. But right now, through the power of the cross, the Holy Spirit lives inside of you.

So the Lord is always with you. We will not be shaken because he's right beside us, but he's in us, around us, and in all things. And if that isn't the most comforting thing you've ever heard, I'm really just not sure what is.

This verse, let this be our anchor. Let this be the truth today, but every day this month. Christmas might shake up our routines, but God's presence, it can keep us steady.

And when we're focused on the Savior who was born to die, like Christmas takes on a whole new meaning. We remember the actual point. God is right beside you, my friend.

And I know how hard that is to think about sometimes, but it's true. We've got to learn to shift our mindset from this all-in, or the strive and try, or trying to control things, or having the perfect holiday. We've got to let the Lord do his work.

We've got to release control, and let us get, let him give us the strength that we need to go where he needs us to go. I fill up this daily, and I get so frustrated with myself.

Like, seriously, Lindy, how many times does he have to remind me that he's got this? Like, just let it go. You're not alone here.

I am breathing out fear with you. Are you breathing? Are you taking a breath?

Let's breathe in the idea of perfectionism, and let's breathe out the idea that we have to strive for that. Let's breathe out the need to control. Let's breathe out the weight.

Let's breathe out the anxiety around food. Let's bring out the food in general. Let's bring out the need to eat sugar every day just because someone brings a treat to work.

We're breathing it out, and we're inhaling God's goodness. Are you breathing with me? Take a breath.

I mean, it makes sense why Christmas feels so hard for weight loss. There's extra food. There's extra sugar.

More events. More emotional eating triggers. There's more people-pleasing moments.

There's less sleep, less structure, but it doesn't have to. I don't want you focusing on weight loss right now anyway, but we don't have to focus on weight gain and gluttony either or making excuses.

Nothing can steal your peace or your time unless you allow it, and it's your responsibility to make time for prayer and study. It's your responsibility to say no to events that don't fill you up.

It's your responsibility to get 7 to 8 hours of sleep, unless you're like us and have a one-year-old. It's your responsibility to move your body and set boundaries around food and around other people, but you don't have to do this on your own.

You can't. It's through the power of the Holy Spirit who is in you. He wants to go to work for us.

We just have to let him. The enemy loves to whisper, You blew it. Just restart in January next month.

This month just doesn't matter. Just eat whatever you want to. Just forget about it right now.

You're never going to be consistent anyway. But the enemy doesn't get a seat at our table anymore. The past, the people who don't fill us, they're no longer the voice in our head.

We must fill our lives with peace and grace and goodness that comes from the word that comes through the connection with God through prayer and the promise of Christ, the Savior's birth, who's the true meaning and reason for this season.

So let's focus on consistency and consistently listening to the Holy Spirit. Consistency is trying again. It's refocusing on what is truly important.

It's re-centering around the Savior and realigning with God's word. It's choosing to try again when plans didn't go as you'd hoped for. It's okay if yesterday wasn't your best.

It's okay if last night you ate something you didn't want to. Maybe it's Saturday and it feels like a food free-for-all. You can choose to do the next right thing.

You can make the next right choice. You don't have to wait for tomorrow. And that is what consistency looks like.

7:08

Three Consistency Pillars

So I want to help you build three pillars of consistency this Christmas. That's going to make sense for you right now. We've talked about this a lot lately.

And I want you to choose one habit that you are going to anchor into your life. Not five or six, no new workout plan, no elimination diet, just one habit that you can focus on every day. Okay, so I want to be clear about something.

These are in addition to prayer and reading your Bible. Like nothing else gets done until we have those vital things done every single day. We pray, we read our Bible, and then we have another anchor habit.

So maybe that's focusing on your 25 to 30 grams of protein at every meal. Or a 10-minute walk on your lunch break. Making sure that you're drinking water before coffee in the morning, 16 to 20 ounces.

Or maybe it's tracking your food or going to bed on time. I'm not saying do all of these. I'm saying pray in the morning, read your Bible, and then focus on one thing.

Got it? So pick the habit that stabilizes you most for where you are in the season right now, and just get really good at that. So my favorite for December is a good sweat.

Like 30 minutes, 5 to 6 days a week. Like it's my therapy, and I love it. I crave the time to move.

So which one are you going to choose? I want you to tell me. I want you to connect with me on social media, and tell me which anchor habit that you're going to choose.

And these are just a couple of examples. It doesn't have to be one of those. Like you can pick your own.

So the next thing I want you to do in our consistency plan is have a busy week plan, and try to only have one or two busy weeks for December. That doesn't mean weekends won't be full. Trust me, hours are.

But having a week or a few days in a row to reset are key. And you don't need a strict plan. You need a flexible one.

So I want you to ask yourself, what can I realistically do this week? And will I honor God by making that choice? And is that where he's leading me?

Do I need to reconnect with him? And where can I lower the pressure to excel or be perfect? Or just where can I lower the pressure in general?

Maybe it's laundry. Maybe it's delegating household chores. So, your busy week plan can sound like, Alright, I'm going to work out three times, even if it's ten minutes.

Or maybe your busy week plan sounds like, I'll make two balanced meal choices every day. Or you'll take one walk per day. Maybe your busy week plan sounds like tracking breakfast and lunch daily.

We're not focusing on intensity this year. We are not looking for weight loss. We are looking for being present with those around us in celebrating the birth of Jesus.

And the last thing I want you to do in your consistency plan is cover your intentions in prayer. One of the most powerful things that you can do this season is dedicate your wellness journey to God every single day.

365 days a year, not just this month. So a simple prayer that you can say is, Lord, give me what I need today, which is only you. Help me, Father, to choose actions that align with your plan and will for my life.

And give me wisdom in those choices. Give me peace in my emotions and strength in my body. I surrender my body and choices to you.

Thank you, Father, for the birth of your son. And help me to remember every moment of every day the true meaning of this season. The rest is just noise, Jesus.

I love you so much for these reminders. Amen.

10:38

Wellness Workout Recipe

So here's a quick, effective workout that you can do anywhere. It's a 10-minute Christmas circuit, and I want you to do each move for 40 seconds and then rest. And then you're going to repeat twice, okay?

So you're going to do squats, 40 seconds, then you're going to 20-second rest. Then you're going to do wall push-ups or regular push-ups, either on your toes or knees, 40 seconds, and then rest for 20 seconds.

You're going to march in place or jog in place. Now listen, if you're a lady over 40, I do not want you going above your zone two cardio. So marching in place is sufficient.

If you're jogging in place, barely lift your feet, all right? 40 seconds, 20 seconds rest. And then you're going to do a hip hinge or a good morning.

If you don't know what that looks like, do a Google video search. Basically pretend like you're, well, it's kind of like a deadlift if you've ever done a deadlift before. But you're hinging at the hips.

This is really good for hamstring strength, hip mobility, strengthening your glutes and your core around your back. Forty seconds and then 20 seconds rest. Then you're going to plank or modified plank.

That's either on your hands or on your forearms, either on your toes or on your knees. Then you're going to repeat that whole circuit twice. Then you're going to stretch for one minute after.

Listen, this is enough. This counts. This moves your body towards health today instead of waiting for January.

When you do squats and wall pushups, you're focusing on strength. Then when you march in place, you're giving that little cardio burst. Then when you do your hip hinge and your good morning, you're also doing strength.

It's basically like a HIIT workout just in a modified version. I want to share with you a really fun recipe that's going to help you stay on track with your goals. It's called protein hot chocolate.

You're going to need one cup of unsweetened almond milk, one scoop of chocolate protein powder. If you need a recommendation, hit me up, I can help you. I have two that I'm using right now.

One is for special occasions when I want to spend a little bit more, and I have another option that's super affordable that you can order on Amazon, okay?

You're going to add one tablespoon of unsweetened coconut powder or cocoa powder, sorry, and then one to two teaspoons of stevia or your sweetener of choice and a pinch of salt. And then if you want to, like one drop of peppermint extract.

So to break down your macros, you're looking at about 160 calories with 20 to 24 grams of protein. That's amazing, 7 to 10 grams of carbs and 3 to 5 grams of fat.

That is a fantastic way to stay on track with your goals and hit that craving that maybe you need a little sweet treat.

So you're going to heat your almond milk on the stovetop and then you're going to whisk in your protein powder, your unsweetened cocoa, your sweetener and your salt.

And then once you've done that, you're going to add your little drop of peppermint if you want that Christmas flavor.

Now I would taste it before you add a second drop of peppermint, it can be super strong, but maybe you're going to need a second drop. Start with one. Then you're going to pour that into a mug and enjoy on a cozy December evening or morning.

This is going to satisfy that sweet craving, but you're going to stay in line with your goals.

13:46

Focus on Jesus

Last thing I want to encourage you, you're not going to feel motivated every day. And I've said to you before, motivation in my opinion isn't real anyway. You're not going to make perfect choices every day.

You won't have the most structured schedule every day. That's okay. Focus on Jesus and obey when it's hard.

This is the way to stay focused on Him and consistent moving to your goals this month. God is in those seemingly small choices. He is in the unseen moments.

He is in your desire to grow and change in this area. God is in your longing for health and healing. He's not measuring your perfection.

He is walking beside you and in you every moment of every day. And it's His resurrection power that lives within you. You got to claim that.

We've got to claim that. We've got to walk in it. And isn't that the most beautiful gift that we can give or get this Christmas?

So as you think about journaling this week, I want you to write down one anchor habit that you're going to focus on. I want you to write down where you can simplify instead of over correct or focus on the strive and try.

And then I want you to write down what God has been speaking to your heart about consistency and maybe an area that you're lacking that you need to improve upon a little bit.

So I want you to write down your answers and then I want you to pray over them. You have all you need in you my friend because God is in you and He is always with you.

Holy Father thank you for being steady when everything else feels so chaotic around us. Help us walk in consistency this Lord giving us strength and clarity and peace in our choices.

I want to honor you with my food, my body, my movement and my mindset. Lord, I want to remember that this season is about celebrating the birth of Jesus, the Savior who went to the cross, who sacrificed everything so that I could be here today.

Let me share my story with someone out there that needs it this Christmas. I surrender my body, I surrender my choices, I surrender everything to you Jesus. Amen.

I hope today encouraged you and if so, share this episode with another woman who wants to stay steady and align during this Christmas season because we are better together, aren't we? We are. Merry Christmas, my friend.

We're almost there. 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 Podcast. 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.