Finally Free:

A 28-Day Journey into Finding True

Freedom through Christ in Our Health and
Our Hearts
 Finally Free

Finally Free:
A 28-Day Journey into Finding True
Freedom through Christ in Our Health and
Our Hearts
Kara R. Osborne

iii
 Finally Free

Kara R. Osborne

Wellness Witness LLC

2016

iv
 Finally Free

Copyright © by Kara R. Osborne

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the
express written permission of the publisher except for the use of brief quotations in a book review or scholarly journal.
First Printing: 2016
ISBN 978-1-329-88527-1

For inquiries contact: kara@[Link]

Ordering Information:
Special discounts are available on quantity purchases by corporations, associations, churches, educators, and others.
For details, contact the publisher at the above listed address.
U.S. trade bookstores and wholesalers: Please contact Kara R. Osborne
[Link]

v
 Finally Free

Dedication
To Marcus: You make me brave. Thanks for pushing me through, lifting me back to my feet, and
cheering me on. I am so grateful. None of this would be possible without you.
Karsyn and Mack: May you always know, deep down in your souls that God is who He says He is
and that He loves you completely, fully, and without hesitation. So do I.
Mom, Dad, and Kaley: Thank you for loving me through some really awkward years. You are such a
gift to me.

vi
 Finally Free

Before beginning, there are a few things that you will need:

1- An open heart.
2- A willing spirit
3- A notebook or journal where you can begin writing down some fundamental truths and promises. Feel
free to journal your responses in this book, also.

How it Began

I started this journey in 2013. It began as a pursuit of a smaller pant size. Actually, to be more specific, a
pursuit of being able to button the ones I already owned.

I was tired.
Tired of trying to be something or someone ‘better’ than I was.
Tired of beginning a new ‘plan’ each week that held the promise of losing weight, gaining confidence,
and bringing lasting happiness.
Tired of not feeling like myself but not quite sure how to get back to ‘normal’.
Tired of being anxious, tired of being tired, tired of feeling frustrated that I couldn’t just get my act
together.
Tired of being impatient with my kids, tired of being self conscious of my body around my husband, tired
of wishing that things were different.

Have you ever been there before? It’s such a lonely place to be.
I had a family that I loved, a relationship with the Lord, a job that allowed me to help others, and life was
going well, yet I had lost my JOY. I had somehow allowed a number on the scale to dictate my worth.
For a couple years I had been “dieting” the best way that I knew how. This basically involved starting a
new, ridiculously restrictive plan on Monday, white-knuckling my way through until about Wednesday at
which point I would give up, throw in the towel, and then spent the next four days eating everything in
sight so that I could start over fresh with a new diet on Monday.

Literally. This cycle happened over and over and over.

It looked like this:
1- Find a new plan.

vii
 Finally Free

2- In excitement of the amazing results this plan would bring I would spend days preparing, buying
expensive products and gadgets.
3- Begin the new plan on Monday CONVINCED that THIS would be magic cure for all my issues.
4- Struggle, Strive, Obsess over my current weight multiple times a day on the scale.
5- Quit. Vow to start again on Monday. Repeat cycle weekly with each new plan I could find.

The Defining Moment

On Christmas day 2012 I pulled every pair of jeans I owned out of the closet and could only find ONE
pair that buttoned – the ones that I had purchased to wear right after the birth of my son several years
earlier. I remember that day not wanting to be seen in pictures, and hoping that no one would notice how
extremely snug my clothes were. I was sad. I was frustrated. And I was ready for a change.

Like I had done so many years before, I vowed that the coming year would be MY year: that in 2013 I
would finally get healthy, lose the weight, and then all my problems would be solved.
I spent the week after Christmas researching every get-fit-quick plan that I could get a hold of, made my
meal plans, prepared grocery lists, researched healthy recipes, and spent my Christmas present money on
products that were guaranteed to help.

Looking back now, it is so abundantly clear that this was NOT a physical battle. This was not about the
weight. This was not about a pair of pants that wouldn’t fit.

This was about my heart.

This was about where I was placing my trust.

This was about how I was determining my worth.

This was not a battle that could be won through a lower weight or a set of six-pack abs.

THIS was the very place where God wanted to meet me and to deliver me into a new place of Freedom.

And so the battle began.

viii
 Finally Free

I wish that I could write here that January 1, 2013, came and that I was somehow magically transformed
and ready to finally get healthy the right way.

Actually, that probably couldn’t be further from the truth.

I started with a very well known calorie-based program and grasped onto it for everything that I was
worth. I would fervently log every bite of food that went into my mouth, talk nonstop about the points in
my food, obsessively plan out each meal hours (or days!) in advance, and then I would step on the scale
twice a day. I was consumed with it.

And in the beginning, that worked for me. To be honest, it was a plan that I could do because it still
allowed me to eat foods that were similar to the junk food I was used to eating and it allowed me to save
up my points so that I could binge out from time to time.

For some of you, a plan like that may be a great option, but for me there just wasn’t peace. I was
consumed by keeping up with it and I was still putting food into my body that made me feel tired,
anxious, and grumpy, even if the scale was going down.

I don’t think I ever had an “aha” moment when God just flat out told me that I had been going about this
thing the wrong way, but He began speaking to me.

I started wanting to know more about what God had to say about our health. I searched the Bible for
verses regarding our health, how we eat, how we were designed to move, and seeking out any wisdom
from others that I could find.

God in His goodness was quick to begin teaching me.

Instead of searching Pinterest for the latest low calorie recipes, I began seeking Him in prayer.
Instead of tallying up the points and calories in each item I was eating, I began looking for a sustainable
way of eating that wouldn’t feel like a diet. I wanted to find a plan that would allow me to honor and take
care of the body that I have. For good.

So, instead of seeking out leading authors and speakers in the Health and Wellness Industry’s opinions on
how I should eat and move, I began seeking out my Creator’s.

ix
 Finally Free

THAT changed everything.

Before I go any further, can I stop and encourage you here, friend?

Right now, you may be in a similar battle. You may have purchased this book because you’re dealing
with the same cycle of defeat. You know that where you are is not where you were designed to be; yet
you don’t know how to get free.

Can I speak openly to you?

This battle is not about your body. And it won’t be won when you achieve a
lower weight or smaller pant size.

Search your heart and determine your answer to this question:

x
 Finally Free

DO YOU WANT TO BE FIT OR DO YOU WANT TO GET WELL?

Your answer will determine everything else after this point.
If you’re looking for a quick fix and a plan to help you drop 10 pounds in 10 days, this is not it. I’m not
going to be giving you meal plans designed around your daily recommended amount of calories and I’m
not going to insist that you work out seven days a week. I’m not even going to tell you how you should
eat.

This is about your heart. About finally getting WELL and stopping to ask the Lord what He has for us.
This is about surrendering it ALL to Him and allowing Him to lead us in how to steward what we have
been given, including our health.

You were created for MORE than a cycle of dieting and gaining, then dieting and gaining.
You were created for MORE than being tired, anxious, defeated, and overwhelmed.
If that sounds like something that you are ready for, read on.

We will spend 28 days together learning more about His truth, His promises, sound principles of nutrition
and exercise, and also about the FREEDOM to be found when we truly base our worth on who He says
that we are.

This will not be an easy journey, but if you really are ready and willing, it is one that God will use to
change your world.
“When Jesus saw him lying there and learned that he had been in this condition for a long time, he
asked him, "Do you want to get well?" John 5:6

I can’t help but believe that He is asking you this same question, right now.

xi
 Finally Free

DO YOU WANT TO GET WELL?

Here’s another critical choice you need to make:

Do you believe that the very One who created you knows better than
anyone else about how to take care of your body?

Are you willing to trust Him, to obey Him, and to leave the RESULTS up to Him?

Lysa TerKeurst often says “Our job is obedience. His job is results.” DO YOU TRUST HIM? Will you
obey Him when HE tells you how to eat and to move and to rest and to live?

This is the defining factor in whether you will succeed or fail.

Challenge: Get out your Motivation Journal and write down your goal: Do you want to be FIT or do you
want to finally GET WELL? What is hindering you from living well? What areas do you need to
surrender? What lies have you been holding onto that you need to let go of?

Write out your hopes and dreams for this 28 day (and beyond) journey.

xii
 Finally Free

TABLE OF CONTENTS
WHAT TO EXPECT .................................................................................................................................................. 14
DAY 1 ...................................................................................................................................................... 15
DAY 2: A GIFT? REALLY??? ....................................................................................................................... 18
DAY 3: DIET VS LIFESTYLE ........................................................................................................................ 22
DAY 4: IT’S NOT ABOUT THE FOOD .......................................................................................................... 26
DAY 5- ORNAMENT OR INSTRUMENT? .................................................................................................... 30
DAY 6: THE GREAT COMFORTER .............................................................................................................. 33
DAY 7 : CHOICES TODAY BECOME TOMORROW’S OUTCOMES ................................................................ 37
DAY 8: GET TO VS. HAVE TO .................................................................................................................... 41
DAY 9: LIKE YOU LOVE YOURSELF ............................................................................................................ 44
DAY 10: THE CALLING .............................................................................................................................. 48
DAY 11:COMMITMENT ............................................................................................................................ 51
DAY 12: 4 COMMON MISTAKES ............................................................................................................... 54
DAY13: SLEEP .......................................................................................................................................... 57
DAY 14: TWO EXTREMES ......................................................................................................................... 60
DAY 15: ................................................................................................................................................... 63
DAY 16: INDICATORS NOT DICTATORS ..................................................................................................... 67
DAY 17: ALL PIECES FIT TOGETHER .......................................................................................................... 70
DAY 18: COMPARISON............................................................................................................................. 73
DAY 19: BIG ROCKS VS. SMALL ROCKS ..................................................................................................... 76
DAY 20 .................................................................................................................................................... 80
DAY 21: COMFORT ZONES ....................................................................................................................... 85
DAY 22 .................................................................................................................................................... 89
DAY 23: QUICK FIXES ............................................................................................................................... 92
DAY 24: FUEL ........................................................................................................................................... 96
DAY 25 .................................................................................................................................................... 99
DAY 26 .................................................................................................................................................. 103
DAY 27 .................................................................................................................................................. 108
DAY 28 .................................................................................................................................................. 113
WRAPPING IT UP ................................................................................................................................... 116

xiii
 Finally Free

WHAT TO EXPECT
Each day, you will find a brief teaching, a Scripture passage, a prayer starter, a journal topic and
information about our health. Use the content in this devotional as a guide to learn more, but be open to
the Lord’s leading.

Do your best to take your time when reading and to sit and reflect on the scripture passage each day. Use
the daily prayer starter as a way to enter into conversation with God but then allow Him to continue on
from there. The journal topics may not seem beneficial, but there is something healing and transforming
about putting our thoughts, prayers, hopes, plans and goals onto paper. This will be fundamental for you
to look back on as you continue your journey. As with anything else in life, what you put in is going to
determine what all you get out of it.

Let’s start off this journey together in prayer:

God-
Even now this can seem overwhelming. I pray for peace over the one reading these words right now. I
pray for boldness and courage that he or she would step forward into the freedom that You are offering.
Right now, in this moment, Lord, we set down a marker and say TODAY is the day. Today is the day that
things will change. Today is the day we stop looking at a scale to determine our worth and instead fix our
eyes on You. I pray that we would be people who choose to be WELL and to rely solely on You to do it.
Thank you for what You are already beginning and for the work that is starting in the hearts of those
reading even now. We praise you in advance for the victory that we believe WILL come in the Name of
Jesus.
Amen

14
 Finally Free

DAY 1
But WHY does it matter?

Before we can really make this a journey towards freedom and more about our hearts than our waistlines,
we must know why it matters.

What happens usually when we start any plan to get ‘fit’ is that we pick a short-term goal such as a
specific number on the scale, or a way that we want to look in our bathing suit, or a pair of pants that we
want to wear. We struggle and strive to meet that goal and then what? We revert back to our old habits,
patterns, and ways of living.

No, friends, what God is calling you to is about so much more than a short-term diet. God is asking you to
begin surrendering everything – your heart, your mind, your plans, your dreams, your strengths, your
weaknesses, and your body.

All of it. All of you for all of Him.

He’s already done His part, and He’s waiting on you to truly surrender control.

So how do we do that?
For me, it began by reminding myself of what He says in His word.
Romans 12:1- that I am called to present my body as a living, holy sacrifice acceptable to Him

1 Corinthians 6:20- that He has told me to honor Him with my body, therefore I’m a guardian of my
health.
1 Corinthians 6:19- My body is His temple and I am the caretaker. Am I stewarding it well?
1 Corinthians 7:34- I am called to be holy in both body and spirit. Am I living this way?
Psalm 139:14 I am fearfully and wonderfully made. If He said it, He means it. It’s true. If I truly believed
that, it would change the way that I live and eat and move.
Ephesians 4:1- I am called to live a life WORTHY of the CALLING that I have received. If I’m
constantly tired, impatient, frustrated, and anxious due to the way that I have been eating and avoiding
exercise then I cannot live out the calling and the mission God has for me.

15
 Finally Free

2 Timothy 2:21- I choose to be an ‘instrument for a special purpose’. One that has been ‘made Holy” and
is ‘useful to the Master, prepared to do ANY good work’.

The bottom line for me: One day I will be asked to give an account for everything I have been given.
My time, my talents, my money, my health. All of it. I don’t want to miss that, friends. Am I stewarding it
well?

Jimmy Pena of PrayFit has a quote that says something like, “God doesn’t need my body to get His
message around the world. I do.”

I want to be ready and able to go wherever He sends me to do whatever it is He has called me to do.
That’s MY Why.

I also want to increase my quality of life.

I want to be around as long as possible to be a mama to my babies and a wife to my husband.
I want to stay cancer free if at all possible and I want to be strong enough to fight again if I ever have to.
I want to be able to have the energy I need to live WELL.
I want to be a BODY ON MISSION for His glory.

This list keeps me motivated when I feel like quitting. This list reminds me of the real reasons I need to be
healthy and helps me to stop looking at this as a diet and instead as my offering and lifelong journey.

Scripture for today: 1 Cor 6:19-20 MSG

…didn’t you realize that your body is a sacred place, the place of the Holy Spirit? Don’t you see that you
can’t live however you please, squandering what God paid such a high price for? The physical part of you
is not some piece of property belonging to the spiritual part of you. God owns the whole works. So let
people see God in and through your body.

Prayer for today:

Thank you, Lord, that You have spoken quite clearly in Your Word about how we are to honor our
bodies. Today, we confess that we’ve gotten this wrong and we’re ready to start doing things Your way.
Help us to start living in a way that brings You glory. Not just with the words that we say or the things
we do, but also with the way that we steward everything You’ve given us, including our health.
Amen.
16
 Finally Free

Write It Out:
Spend some time writing down your WHYs. Be intentional and ask the Lord to help you reflect on WHY
this journey matters.

BONUS:
Print out the following and POST IT somewhere that you will see it often. Your bathroom mirror, your
car, or even the refrigerator are great choices.

[Link]

17
 Finally Free

DAY 2: A GIFT? REALLY???

Has a child ever given you a homemade gift? Often times, these can be a bit of a mess.

However, when that sweet child hands you their creation, you ‘ooooh’ and ‘aaahhhh’ over it, you proudly
display it on the refrigerator and you treasure it. Right?

Turns out, the reason you probably do so isn’t because of the beauty of the craft, but instead as a
reflection of the way you feel about the gift giver. You treasure that craft, you display that craft, you
delight in that craft because you love the person who gave it to you.

The same is true of our health.

Whether you believe it or not, you were created by a good God who loves you. A Father who delights in
you. A Creator who intentionally planned out each freckle on your nose, your crooked teeth, the way that
your hair curls when you’re outside in humid weather, and the dimple on your left cheek. It was all done
on purpose by a God who loves you. He gave you the exact body that you have to accomplish the specific
purpose that He set out before you. This means…IT IS A GIFT.

All of it.

Sometimes, we get so fixated and hung up on the things that we find WRONG with our bodies that we
overlook the fact that it’s the exact tool, the specific vehicle that the Creator of the Universe gave to us. It
may not be perfect, friends, but IT IS A GIFT.

And we get to choose to honor it, to take care of it each day as a reflection of the way that we feel about
the Gift Giver.

Today, instead of focusing on how much you dislike the current shape, state, or abilities of the body that
you have, ask God to help you to steward it well as a reflection of how much you love Him.

Scripture for today: Jeremiah 33:3 NKJV

Call to Me and I will answer you, and show you great and mighty things which you do not know.

18
 Finally Free

Prayer for Today:

Father,
Today we confess that we’ve missed it. We’ve focused so much on what we think is wrong with our
bodies that we have missed the amazing blessing that they are. We have been blinded to the gift of what
we have because we’ve been focusing on what we lack. We believe that You have created our specific
body for a specific purpose and so today we pray for the boldness to begin stewarding it differently.
Today, may we cherish this one body. Today, may we use it in gratitude and service because of the way
that we feel about You- the way that we love You. Even when it may not FEEL like it, Lord, may we still
choose to live and love and move in gratitude of the GOOD gift from You, our Good Father. When we’re
weak, help us to draw on Your strength. When we’re tired, remind us of who You are in us. Today, we
call to You believing that You answer and You are willing to show us ‘great and mighty things’. Thank
you, Father.
Amen.

Healthy Tip of the Day:

The best place to start in your journey to living free and healthy is to implement one new healthy habit at
a time. The first one that you need to focus on? WATER.

You’ve heard it for years… “Drink more water!” And for years, I wanted to. I really did. But I didn’t
LIKE water.
My taste buds were so used to sweet tea, Cheerwine (if you aren’t familiar it’s the most delicious soft
drink ever invented – a Southern delicacy!), and other sugar sweetened beverages that I had a difficult
time getting down any water at all. So I started small.

First, I needed to understand WHY water mattered to my health so I did a bit of research. I found:
-Water is KEY for fat loss
-Our brains are 90% water and our bodies are 70% water.
-Water is proven to increase energy and relieve fatigue (who doesn’t want that?)
-Water helps with concentration and focus
-Water removes the by-products of fat, reduces eating intake (by taking up space in your stomach if
consumed before your meal), and reduces hunger.
-Water has been proven to increase metabolism and has ZERO calories!
-Water flushes out the toxins and other stuff that you don’t want to keep in your body.
-Water improves skin complexion

19
 Finally Free

-Water maintains regularity

-Water benefits kidney function- each day our kidneys process 200 quarts of blood by sifting out waste
and transporting urine to our bladder. By giving your body plenty of water, you make their job easier!
-Water has been proven to boost immunity!
-Water is a Natural Headache remedy
-Water can prevent cramps and sprains by keeping joints well lubricated and muscles more pliable.

And get this, those who drink at least five 8 oz glasses of water a day DECREASE their risk of heart
disease by up to 60%. This is the same benefit that someone would receive if they were to quit smoking.
So our first habit will be learning to drink (and love) water.

If this is a new healthy habit for you, start small. Swap out one of your glasses of tea or a soft drink with
water. Begin trying to drink more of it when you first wake up or before meals. Take it as slow as you
need to. Remember, the goal is to create SUSTAINABLE, lifelong healthy habits so take your time if you
need to. The goal? Eventually drinking half your body weight in ounces each day.

Take it from this former water-hater…it’s possible. I promise. Once you’re used to it (and not running to
the bathroom every five minutes!) your body will thank you!

20
 Finally Free

Write It Out:
Write down your goal for your water intake this week. How many glasses per day are you aiming for? Be
realistic. Ask God to help you. Each week, reevaluate this and determine how you can make progress in
this area. Will it take time? Yes. Is it worth it? Yes.

21
 Finally Free

DAY 3: DIET VS LIFESTYLE

For this journey to be successful there is a word that you need to remove from your vocabulary: DIET.

The actual definition of that word means to limit one’s food to change physical condition.

Part of that may be true. God may lead you during this next 30 days to limit the quantity of food you’ve
been partaking in. Or, He may lead you to change the quality of the food that you’ve been taking in.
Either way, when we hear the word DIET, we attach a meaning to it that insinuates that we’re going to be
drastically restricting food for a specified period of time.

What typically happens when that time period ends? You guessed it (or maybe you’ve lived it?!). You
gain back not only the weight that you lost but MORE. Statistics say that 95% of all dieters will fail at
long-term reduction of weight.

Most of the time when you lose weight, it’s not always coming from your fat stores. Often times,
particularly for those of you who drastically cut calories to an unhealthy level to drop weight quickly, you
lose some fat, but you also lose muscle and water weight. Once you begin losing muscle, your resting
metabolic rate also decreases which means you’re now burning less calories per day doing your normal
daily activities than you were before you began.

Once you begin eating more (which WILL happen if you’ve drastically cut your calories), you’re now
going to gain weight back quicker because your body is burning off what you eat at a slower pace and
because your muscle to-fat-ratio is now significantly less. This is how many of us have suffered what is
called Metabolic Damage and why it becomes harder and harder to lose weight.

I propose we do this differently.

We are NOT on a diet- we are CHANGING OUR LIFESTYLES to better align with our beliefs. We are
better stewarding our health so that we’re prepared to go out and do any good work that we are sent on.
We are in this for the long haul – no short term, super restrictive plans, but sustainable, reasonable
changes that will result in steady, long-term improvement of our bodies, hearts, and minds.

Take your eyes off of your long-term goals and put them on the exact moment that you’re facing right
now. Stop and think: “How can I honor the Lord with this choice right now? How would He have me eat?
What movement would He have me do today?” I know this may sound strange to you if you’ve never

22
 Finally Free

turned your health journey over to the Lord before, but don’t you think that the very One who created you
and formed each cell, tissue, and organ knows more than we do about how you need to eat and move?

Since this is NOT a short-term DIET, there are no foods or food groups that you have to put off limits.
You are not forbidden from ever eating chocolate again and you don’t have to avoid every piece of white
bread for the next 50 years. However, there may be some items that the Lord asks you to set down and
walk away from for a time. There may be some foods that you find that you FEEL better when you’re not
eating. There may be special treats that you plan ahead of time on enjoying, have a small portion, and then
get right back on track. Keep reading for what God has to say about this:

Scripture for Today: 1 Corinthians 10:23 NIV

Everything is permissible --but not everything is beneficial.

Prayer for Today:

God,
Help me to stop thinking in terms of what I’m not “allowed” to have and help me to instead celebrate the
things that I know that I can. There is nothing that is off limits, yet there are things that You are revealing
to me, even now, that I know are not beneficial. Help me to be strong enough to set them down so that I
can seek You more fully. Help me to seek the things that push me closer to You and to stay away from
those that push me back into a cycle of defeat. It feels strange at times, Lord, but can You help remind me
to stop and ask You how it is that you want me to eat, and to move, and to live? You made me – You
formed me and knit me together and You say that I am good. I haven’t always taken great care of this one
body that I have but with Your help, I’m ready to begin again. This time in Your strength. This time in
Your power. Thank You for helping me know what is beneficial and what I need to steer clear of. Amen.

23
 Finally Free

Write It Out:
What is He asking you to set down? What foods do you know are not beneficial and that are leading you
to places where you’re losing your freedom and your peace? Write these down and list out other options
that you could use instead when the cravings hit.

24
 Finally Free

Healthy Habits:
For many people attempting to learn to live a different way, it can help to build in a specific meal where
they know they can enjoy some of their favorite foods in moderation, guilt free. This does not work for
those who have a difficult time controlling themselves or for those who have a hard time going right back
to eating healthy. But for many, it can be a great tool to add into your journey.
If we were DIETING then this would be called a “Cheat Meal”, but since we are NOT and it’s just part of
our healthy, balanced lifestyle, we will call it our Indulgence Meal. J

Here’s how it works for me:

During the week I eat mostly clean, whole foods. I plan out ahead of time what my meals are going to be
and I keep the pantry and fridge stocked with snack options that fit my own personal goals and
preferences. Every Saturday night I know that I am going to enjoy a meal that I have not prepared myself,
and one that wouldn’t normally be something I would indulge in. This normally means a meal at a local
Mexican restaurant for me. Here’s the main thing: I show up and enjoy my meal GUILT FREE. I don’t sit
and think about the carb content of the food, the amount of fat I’m ingesting or the calories. I enjoy every
bite. However, I also don’t binge. This is not a free-for-all pass to eat all the food that you can stuff in, but
it’s a chance to loosen up the reigns a bit, enjoy some favorite foods, and then to get back on track. By
doing this, I don’t feel like I’m being deprived during the week and it helps me to make better choices.

If I’m faced with a food that I feel I REALLY need to have (such as a Snickers bar!) during the week,
then I’ll tell myself that I can have it on Saturday evening after my meal. Usually by the time Saturday
arrives the craving has passed, but it helps me to know that no food is off limits and I can still look
forward to it later.

This can be flexible and utilized at any point during your week. If you know you’re going to be
celebrating Thanksgiving dinner, or a child’s birthday party, or a date night out with your spouse, plan to
go ahead and enjoy the meal, guilt free and without binging.

Another tip:
Moderation goes a long way. Instead of keeping myself strictly chained to a meal plan that is devoid of
flavor, I build in small treats from time to time. These help to keep me from feeling deprived, which helps
me make better choices throughout the day and week.
Some examples: extra nuts or feta cheese on my salad at lunch, a square of dark chocolate once a day,
real half and half in my coffee, etc.

By building in small things like this, you are more likely to stick to your plan long term.

25
 Finally Free

DAY 4: IT’S NOT ABOUT THE FOOD

TRUTH: it's not about the food. I'll say it again. IT'S NOT ABOUT THE FOOD.
There is so much more at stake than the amount of carbohydrates, protein, fats, or calories that you're
putting into your body.
And friends, almost every single time we make a poor choice with the way we eat, it has far more to do
with the condition of our hearts than the contents of our pantries and refrigerators.
If you're struggling with making good choices with what you are fueling your body with, stop and talk to
God about it.
Search your heart and consider if you could be using food to numb a need that He is meant to meet.
Consider your motivation and WHY you want to be healthy in the first place. Is it to honor Him or is to
get more glory for yourself?
Reflect on your recent thoughts, feelings, and behaviors and ask yourself if you've allowed something else
to become an idol in your life. Has your pursuit of a "good" thing turned into your "god" thing? (Little g
god meaning = idol)
Have you allowed your weight, your clothing size, or your abilities to determine your worth? Have you
determined that if you eat healthy then you are "good" and if you eat poorly then you are "bad"? Do you
allow the reflection in the mirror to dictate who you believe that you are?
Hey, friend, listen to me. We've all been there, but by the grace of God we will NOT stay there.
It's not about the food, but the journey of letting the Lord be the God of EVERYTHING. Every thing.
Every part of you – mind, soul, body, and strength.
Begin getting free today by spending some time in prayer. Ask God to remind you who He says that you
are and that He created you on purpose and for a purpose. Then ask Him to help you do this thing HIS
way. No more crash diets, no more constant weighing, striving, and struggling to earn your worth.
Live as the loved person that you are. The rest will fall into place.

To help you, here is a list of what God says to be true about YOU. Yes, YOU!
His Workmanship (Eph 2:10)
His Very Own Possession (1 Peter 2:9)
ACCEPTED (Eph 1:6)
BOUGHT WITH A PRICE (1 Cor. 6:20)
CHOSEN (Isaiah 43:10)
KNOWN (Ps. 139:1)
MADE IN HIS IMAGE (Gen 1:27)

26
 Finally Free

PLANNED (Jer. 1:4-5, Ps. 139:15-16, Acts 17:26)

KNIT TOGETHER. FORMED AND FASHIONED BY HIS HANDS. (Ps. 139:13)
HIS LOVED CHILD (1 John 3:1, John 1:12)
LOVED FOR ALL TIME (Jer. 31:3)
TREASURED POSESSION (Ex. 19:5)
PROTECTED (Is 40:11)
BEAUTIFUL (Song of Sol. 4:7)
Scripture for today: Isaiah 43:10 VOICE translation
You are My witnesses, you are My Proof. You whom I chose for special purpose, my servant, in order
that you would know Me, trust Me, be faithful to Me, understand that I alone am God; no god was formed
before Me, and there will be no god after Me.

Prayer for today:

God,
When I forget, remind me who You say that I am. When I start to hear whispers from the enemy louder
than Your truth, sing it over me. I have allowed other things, even good things, to turn into my ‘god
things’ and have been distracted from Your truth. I’ve used food to meet needs that only You can meet.
Please open my eyes and ears so that I can see You, hear You, and run to You instead. Sometimes I don’t
see myself as being worthy of being called Your child, beautiful, chosen, holy, set apart, but because of
Jesus, I am. What a gift. Thank You.
Amen.

Healthy Tip for Today:

Have you ever looked at the nutrition label on a diet soft drink? Here’s a popular one that I recently
analyzed: CARBONATED WATER, CARAMEL COLOR, ASPARTAME, PHOSPHORIC ACID,
NATURAL AND ARTIFICIAL FLAVORS, SODIUM BENZOATE (PRESERVATIVE), and
CAFFEINE.
Many people drink Diet drinks thinking they are “saving” calories and therefore making a healthier
choice. Here are some important facts to know:

Artificial sweeteners are proven to:

-increase cravings
-increase weight gain

27
 Finally Free

-increase risk of type 2 diabetes

-be highly addictive
-cause other symptoms in the body (tooth pain, joint pain, headaches, digestive distress)
Also, *2 diet drinks a day have been proven to raise your risk of diabetes by
33%
-they contain mold inhibitors
-they cause cell damage and destroy DNA
-they have an acidity level similar to levels in battery acid
Your task for today is to reduce the number of diet soft drinks you usually have by at least 1 per day.
Swap it out for water.
If you normally only have 1 a day, cut it in half and only have half of your normal can/bottle/cup. From
there, go to half every other day and work your way down to none. Your body will thank you!

28
 Finally Free

Write It Out:
Read through the list of truths about who God says that you are. WRITE THEM DOWN. Look up the
scriptures. Read them over yourself, even out loud if necessary. Post them on sticky notes around your
home.
Friends, we must speak truth even when it doesn’t FEEL like truth. Even when it’s hard. Even when it
seems like a lie. Claim to live based on HIS truth and not on your feelings today.

29
 Finally Free

DAY 5- ORNAMENT OR INSTRUMENT?

I once read a quote that said: "We must stop treating our bodies like ornaments – with all the misguided
motivations often displayed by those who build their bodies out of pride and ambition – and start treating
our bodies as instruments, vessels set apart to serve the God who fashioned them." From Every Body
Matters by Gary Thomas.

Today, ask yourself: Am I trying to make this body an ornament to be gazed upon and admired, or am I
training so this body can be an instrument to be used by God for whatever task He sets before me?

Your answer will give you insight into where your heart and motivation are currently. Our bodies are gifts
to serve and love those around us. Choose to steward well today, friends.

Scripture for today: Romans 12:1NIV

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living
sacrifice, holy and pleasing to God – this is your true and proper worship.

When we begin to view things through God’s mercy, it changes everything. We begin to be able to fully
surrender our ENTIRE selves, giving up ALL OF US for ALL of Him. We begin to be able to use our
bodies to WORSHIP FREELY by doing the things we are called to: BOLD things, SCARY things,
HARD things, AMAZING things.

When we are living free and stewarding our health well, we are able to offer a visible testimony that HE is
our treasure. A testimony that we believe that our body matters to the Lord and that God has given visible,
lived out evidence that our lives are built on His mercy and grace alone.

Prayer for Today:

Lord,
We want to be an instrument ready to do Your will today, not an ornament to be gazed upon with pride
and admiration. May we walk as those who know fully who we are and those who are fully prepared and
ready to do any good work that You have called us to. We are committed to walk forward as living
sacrifices who believe that Your way is best. Amen.

30
 Finally Free

Healthy Tip for Today:

Strength Training is an activity that offers huge benefits to our health and our overall abilities.

Why strength train?

It increases your metabolism, which in turn increases your fat burning potential.
It gives you stronger bones, which lowers your risk of osteoporosis
It lowers the risk of heart disease.
It increases your endurance.
It decreases your risk of injury.
It increases your energy.
It can change the shape of your body. (Ex: Apple or pear shape to Hourglass)

Strength training can be quite intimidating when you first start. For an easy beginning strength training
workout, click here.

[Link]

31
 Finally Free

Write It Out:

Write out your answer to the question I asked you on the previous page: Am I trying to make this body an
ornament to be gazed upon and admired, or am I training so this body can be an instrument to be
used by God for whatever task He sets before me?

What new truth does the Lord want to reveal to you about this? How can you begin to treat your body
differently?

32
 Finally Free

DAY 6: THE GREAT COMFORTER

When things get hard, where do you turn?

For many of us, it’s food. We use food to cope when we’re sad, when we’re lonely, when we’re mad,
when we’re afraid, when we’re discouraged…all the time! We use food as our comforter instead of
turning to the GREAT COMFORTER!

To be quite honest with you, this is a constant process for me. I grew up using food as my reward, food as
my consolation, and food as my hobby. I still struggle with it. But I keep bringing it back into the
obedience of Christ.

When I’m sad, lonely, discouraged, mad, I stop and invite a pause. I can ask the Lord to step in and help
me figure out what is going on. Just like we talked about a couple days back, food isn’t the real issue; it’s
our heart.

For me, no food comforts quite like sugar. Today, I wanted to teach you a little about sugar and its effects
on our body as well as remind you of where we can get our REAL sweet comfort from – the very Word of
the Lord.

Scripture for today: Psalm 119:103 NIV

How sweet are your words to my taste, sweeter than honey to my mouth!

Prayer for today:

God,
May we turn to You for comfort instead of foods that will only leave us empty. Thank You that You are
willing to be our Comforter. You are willing to walk with us through whatever we face. And YOU are
stronger than any sweet treat we could seek out. We’re so grateful.
Amen.

SUGAR
A critical step in our health journeys is going to be learning to greatly reduce our sugar consumption.
Notice I didn’t say eliminating (although that would be best), but reducing.
So that you understand how critical this habit is, let me teach you a little bit about

33
 Finally Free

SUGAR.
Currently, two out of every three people are overweight or obese. If we keep growing at our current rate,
95% of all Americans will be considered overweight within 2 decades. We aren’t just physically
overweight, but we’re also getting sicker. For example, since 1980 we have gone from having ZERO
documented cases of Type II diabetes in Adolescents to having almost 60,000 by 2010. For the first time
in history, your children have a shorter life expectancy than you did when you were born. Read that again.
Many attribute these scary statistics to one product: SUGAR.
In the year 1800, the average person consumed around 5 lbs of sugar per year. Today, that number is over
152 lbs per person per year. From 5 lbs to 152 lbs PER YEAR! Now multiply that number over the
typical 80 years you may live. That is a lot of sugar!
In the last 35 years alone, Americans have DOUBLED their intake of daily sugar. Much of this came
about at the same time as the low-fat food craze began. Companies removed the fat from products
(thinking IT was the problem) and began pumping in sugar to make it taste better. In fact 600,000 food
products on our shelves right now have added sugar. This includes items such as taco seasoning, pasta
sauce, saltine crackers, and even over the counter medications!
80% of every product made today has added sugar.
This crazy sugar consumption is linked to a huge list of conditions, symptoms, and diseases including
heart disease, diabetes, cholesterol problems, stroke, cancer and Alzheimer’s. Yes, Alzheimer’s. In fact, a
diet high in sugar and carbohydrates increases your risk of this terrible disease FOUR TIMES. Some even
are now calling Alzheimer’s Diabetes Type III.
Many are beginning to realize that cancer thrives on a diet high in sugar. An article I read recently had
this headline in large print: “What is Cancer’s Favorite Food? SUGAR!”
Some steps we need to take: Begin looking at your nutrition labels. Look for the word SUGAR and then
the number listed beside it. Every 4 g of sugar is equal to 1 tsp, so if you’re drinking a soft drink that has
36g per serving, you just ingested NINE TEASPOONS of sugar.
The recommended daily limit for men is 36g PER DAY and for women is 24g PER
DAY.
Begin learning other names for sugar. Some of the more common ones
are in bold:

Barley malt Caramel

Beet sugar Corn syrup
Brown sugar Corn syrup solids
Buttered syrup Carob syrup
Cane juice crystals Castor sugar
34
 Finally Free

Demerara sugar Grape sugar

Dextran **High Fructose Corn Syrup
Dextrose Icing sugar
Diastatic malt Invert sugar
Diatase Lactose
Ethyl maltol Maltodextrin
Fructose Maltose
Fruit juice Malt syrup
Fruit juice concentrate Panocha
Galactose Rice syrup
Glucose Sorbitol
Glucose solids Sucrose
Golden sugar Treacle
Golden syrup Turbinado sugar

Aim to decrease the amount of sugar you are choosing to consume each day. Realize that artificial
sweeteners are NOT the answer and will cause a whole host of other issues.

Also, even natural sources of sugar such as HONEY can cause the same insulin spike which leads to the
same problems down the road. Technically, simple carbs such as bread, pasta, fruit juice, tortillas, etc. all
break down the same way as sugar in your body, but for now, just focus on added sugar.
Start to be aware of the amount of sugar in your food products and then make the best choices you can.
YOU CAN DO THIS.
And you’ll be amazed at how much better you will feel once you’ve broken your
sugar addiction – you’ll have more energy, less cravings, better skin, and even
more regulated emotions!
Bonus: For more info, go watch this video I made a few years back. Some of the info included may
greatly surprise you! [Link]

35
 Finally Free

Write It Out-
Begin to make a list of other things you can do besides turn to food the next time you are sad, anxious,
lonely, worried, etc.
Some suggestions:
Call a friend
Paint your nails
Exercise
Pray
Journal
Go for a walk
Relax/stretch/yoga
Take a hot bath
Sleep

You do NOT have to use food as your comforter, friends. This is a pattern that will take time to break but
it IS possible. You can do this- HIS strength. HIS comfort. HIS power.

36
 Finally Free

DAY 7 : CHOICES TODAY BECOME TOMORROW’S OUTCOMES

A friend shared with me a footnote from her Bible commentary on Genesis chapter 49. It said, “By
sunrise tomorrow, our actions of today will have become part of our past. Yet, they will have already
begun to shape our future. What actions can you choose or avoid that will possibly shape your future?”

The truth is, we cannot change the past. The decisions that we’ve made up to this point are already made.
Whether we’ve lived for years over-indulging in food, restricting food, struggling with eating disorders,
suffering from self-harm, or using our bodies in other harmful ways, all of it has already been done.

Stop carrying it.

Spend some time right now with the Lord and just give it to Him. Put it all on the table. Repent if needed.
Beg for help moving forward. Do whatever you need to get that mess behind you. It is time to stop
carrying it around. SET IT DOWN.
No guilt, no shame, and no condemnation once you’ve given it over to the Lord. He’s faithful to forgive
(1 John 1:9). Truly. Today is the day to set it down and move forward.

But, starting today, we’re going to walk forward with our eyes wide open that the choices we make in
each moment are laying the very foundation for our future. What choice can you make TODAY that will
improve your TOMORROW? Which behaviors is He revealing to you that need to be stopped? What is
He telling you that you need to begin doing each day?

Scripture for today: 1 John 1:9 NIV

If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all
unrighteousness.

Prayer for today:

God,
We thank You that when we are willing to confess, You are willing to forgive. When we fling all of our
ugliness onto the table of Your grace, it’s wiped clean. When we bring our most broken, desperate places
before You, You aren’t angry. You aren’t repulsed by our messes. You forgive fully and freely and you
restore completely through Your grace and the blood of Jesus. Our minds can’t even grasp it. Today, we
set down a marker that we want to live each moment in a way that would lay a positive foundation for our
tomorrows. We want to have long-range vision so that we can see how each choice we make impacts us
down the road. It will be hard, Father, but we know that You are walking this road with us. We know that

37
 Finally Free

it matters. We know that You wouldn’t call us to a higher standard of living and stewarding our health if
you weren’t willing to walk us through it. Thank you. Amen.

Write It Out:
What did God reveal to you that you need to lay down today? What habits do you need to give up? What
habits do you need to begin? If you continued living with your current choices, what would your future
look like?

38
 Finally Free

Healthy Tip of the Day: Eat more Protein.

Why Protein? Protein is an ESSENTIAL building block to cell growth and regeneration as well as in your
diet. It can aid in blood circulation, skin regeneration, muscle repair, and bone strength as well as in fat
loss.

According to a study published in the American Journal of Clinical Nutrition in 2010, those that ate diets
high in protein had reduced insulin levels, less hunger, decreased food cravings and were able to maintain
their current muscle mass when losing weight, which means LESS rebound weight gain down the road.
When we eat a protein-heavy meal, we will feel full for longer and resist the urge to snack much easier. In
fact, for every 1 percent increase in protein intake, people naturally decreased their calorie intake by
between 32 to 51 calories a day! It also requires more calories for your body to process protein as
compared to fat or carbohydrates.

Protein requires TWO TIMES more calories to breakdown than carbs!

High protein intakes can also increase bone density and decrease the risk of osteoporosis.
Studies have shown protein consumption can contribute to better sleep, better brain function, lower blood
pressure, more energy, and even better skin, hair and nails!

Bonus: Recipes
Vanilla Peanut Butter Protein Dip

Ingredients:
1 scoop vanilla protein powder
1 TB natural PB
1-2 tsp coconut oil (based on your preference)

Stir together. Eat on apple.

39
 Finally Free

Superfood Protein Dip

I used:
1 container Plain Greek Yogurt 5.3 oz
1-2 TB. Natural Peanut Butter 1 TB Chia Seeds
1 TB Flaxseed
½ to 1 tsp Stevia to taste
Plop it all in a bowl and mix it up. Stick a lid on it and put it in the refrigerator until you’re ready to eat it.
I like it after it’s had at least overnight to sit, as the chia seeds kind of plump up and it takes on a thicker
texture. It becomes more of a spread than a dip, but it is DELICIOUS.
I take the bowl with me to work, keep it in the fridge there, and it lasts me about 3 days when
I’m putting it on my morning apple.

40
 Finally Free

DAY 8: GET TO VS. HAVE TO

Before I made this journey about growing in the Lord, I dreaded each workout. Before I learned that this
was every bit as much about my heart as my body, I often resented the healthy foods I had to eat.
And it took time. I didn’t suddenly LOVE to eat healthy foods instead of junk. I didn’t LOVE sweating
and exercising when I would rather be sleeping. But slowly, God began revealing to me what a gift it was
to be able to move. To be able to stretch, bend, jump, squat, dance, and run.

If your legs are covered in varicose veins, stretch marks, cellulite and wrinkles, but they still can walk,
THEY ARE A GOOD GIFT. If you have flabby skin that hangs down when you lift your arms, but
you’re still able to raise them high in praise or when waving to greet your children, THEY ARE A GOOD
GIFT. If your belly bears the marks of having carried a child within it, or an extra roll or two because
you’ve been sacrificing and putting the needs of others before your own, IT’S A GOOD GIFT. If your
hands ache from arthritis but can still clasp those of the ones that you love, THEY ARE A GOOD GIFT.

Those lungs that just took that deep breath? A gift. The eyes that are reading these words on the page right
this second? An incredible gift.

I realized somewhere along the way that health is not promised. One day, everything could be gone. I
could suffer from another round of cancer, I could be bound to a wheelchair, I could sustain an injury and
lose my eyesight, or any other terrible circumstance. But right now? Right now I CAN move. I GET to
move. And jump. And celebrate. And squat. And you better believe I’m going to.

I no longer say, “I HAVE to go workout. I sure dread it” (although there are definitely days it’s harder
than others!). But now I say, “I can’t believe I get to do this. I’m so grateful that my body is able. Today,
I’m not home sick in the bed, I’m not sitting by the bedside of someone I love in the hospital, and I’m not
at a funeral home planning a funeral service. Today, I get to move and I’m going to move in JOY!”

It’s a perspective shift, sure, and it may take time, but friend, it is critical that you grasp this fundamental
idea.

Scripture for Today:

2 Timothy 4:17a NLT
But the Lord stood with me and gave me strength.

41
 Finally Free

Prayer for Today:

God,
Thank you that we have the ability to move and to speak, to see, and to hear. We don’t want to miss that.
We don’t want to forget what good gifts these are. Help us learn to celebrate the things that we CAN do
and to do it all for Your glory. Turn our HAVE TOs into our GET TOs today, Father.
Amen

Write It Out:
List out your HAVE TOs in one column and your GET TOs in a second column. Spend some time
considering how you can view the HAVE TOs in a different light. In what ways do you need to reframe
and refocus?
HAVE TO: GET TO:

42
 Finally Free

Healthy Habit Tip:

Find a type of exercise that you enjoy doing. You may need to try out some new options!
Maybe it’s as simple as a leisurely walk through your neighborhood or maybe it’s something as new and
challenging as aerial yoga. Running, Zumba, Metabolic Conditioning, At-Home DVD programs, dance,
kickboxing, karate, swimming, biking…all of it is good.

Find the thing that makes you feel fully alive and fully present, and then commit to doing it.

If you’re interested in an at-home option, consider getting on the waiting list for the At-Home Tribe which
will open at the end of August. You can sign up to be notified at: [Link] .

43
 Finally Free

DAY 9: LIKE YOU LOVE YOURSELF

Today your task:
Treat your body like you love it.
Act like it.
Eat like it.
Move like it.
Speak like it.

We say things to ourselves that we would NEVER say to anyone else. This is a hard habit to break!
Instead of operating from a place of hating the skin that we are in and wanting to change it, let’s try a
different approach.

Because we know that we are loved by a holy God, created on purpose, FOR a purpose, and set apart to
serve, we can operate from a place of LOVE. If we LOVE the body we have (which can only come
through the Lord’s help), then we will naturally want to take care of it.

Think about it this way – if you have children, grandchildren, nieces, nephews, or even pets that you love
dearly, do you want to do what is best for them? Do you choose to feed them good foods or give them
food that could be harmful to them? Do you make sure that their needs are met such as getting enough
sleep, having enough heat when it’s cold, drinking enough fluids? Of course you do. You take really good
care of them because you love them and you’re grateful for them.

Do the same for your body. Put foods in that will bring energy. Drink enough water that you’re hydrated
and ready to face the day ahead. Try to get enough rest so that you will wake up renewed and refreshed.
Speak kind words to yourself when you mess up. Extend the same grace to yourself that you would give
to others. Move your body some each day so that it can stay fully functional, have energy for the tasks
ahead, and keep muscle strength and endurance.

Operating from a place of love for yourself will involve you making the best choices possible for yourself.
For far too long we have operated from a place of shame, of guilt, of obligation, of frustration. Those days
are over, friend.

Scripture for today: Psalm 139:14 NIV

I praise You because I am fearfully and wonderfully made.

44
 Finally Free

Prayer for today:

God,
You say that I’m fearfully and wonderfully made. Even when I don’t feel like it. Even when I don’t act
like it, or move like it, or speak like it. Help me today to start over and to believe what You say to be true
about me. Help me to learn to love myself the way that You always have. You look at me and You say
that I’m enough. Not because of anything that I’ve done to deserve it, but because of who You are. Help
me to accept it. No matter what I do, I’m a loved child. Help me to not forget it.
Amen

Write It Out:
What areas do you need to begin showing love to yourself in? How can you take better care of yourself
like you would if you were taking care of someone that you dearly loved?

45
 Finally Free

Healthy Habit Info:

Although I do not plan to give you specific eating plans in this book, I do want to encourage you to build
your meals AND your snacks around two things: PROTEIN and PRODUCE. Kate from BeyondFit Mom
introduced me to this concept and it has helped me tremendously!

Each time I eat, I try to base my meal around protein: Chicken, lean cuts of beef, fish, pork, eggs, protein
shakes, etc. First, I plan for what protein I will eat. Remember back to day 7 when we talked about the
importance of protein. Once I’ve determined my protein source, I try to fill up the rest of my plate with
fruits and vegetables, using real, whole foods when possible.

It can be hard, especially in the beginning, to determine what to eat, how much to eat, when to eat, etc. I
really think that this is unique to each person, but we can learn a lot by listening to our own bodies. A
really common mistake that we make when trying to get healthier is actually not eating too much, but
eating too little. We cut calories too far and restrict our portions so far that we actually end up hindering
our results.

I eat more food now than I used to when I would try all of those diet plans, but I eat REAL foods, which
keep me full, balance my blood sugar, and help give me the energy I need for whatever tasks the Lord
calls me to.

Here’s a great recipe that can help you get more veggies into your diet. It sounds terrible, but trust me, it’s
good. Even my kids love it!

Green Soup (or Hulk Soup as my son calls it)

1- 2 TB of Extra Virgin Olive Oil
Around 6 cups (or a box and a half) of a low sodium chicken broth
3-4 cups broccoli, chopped into smaller pieces OR 1 bag FROZEN
4 cups cauliflower, chopped into smaller pieces OR 1 bag FROZEN
4 cloves garlic (I used minced garlic in the jar)
1 or 2 onions (depending on size), chopped
half of a bag of frozen spinach
Salt
Pepper

46
 Finally Free

Directions:
Get all your ingredients chopped and ready to go.
Cook onion and garlic in the olive oil in a large stockpot on the stove.
Add all ingredients, simmer, and cook 10-15 minutes.
Allow to cool.
Place soup (in batches) into large food processor or blender.
Blend until smooth consistency.

Enjoy! (for full details plus photos step by step, go to [Link]

[Link] )

47
 Finally Free

DAY 10: THE CALLING

You have been given a calling.

A task that God created you specifically for. Yes, You.

The more we know Him, the more He can teach us about who we are.
Want to know more about yourself? Learn more about Him. Spend time in His word. Devotionals are
good. Sermons are good. Podcasts are good. But NOTHING is a substitute for time alone with Him in the
Word.

Many of us walk around thinking that yes, God is calling people to do things, but not us. We buy into the
lie that He can’t really do anything with US. We believe that other people are meant to go out and do big
things, but that we are just supposed to ‘be good’, ‘follow the rules’, and cheer other people on.

Can I tell you the truth? That is junk. Really. A lie straight from the enemy to keep you from walking
forward into the person that God created you to be.

We’ve spent the last 10 days learning more about who God says that we are, and how we can fully serve
Him, but this begins with our HEARTS.

Today, choose to take Him at His word. Choose to believe that He didn’t make a mistake when He
designed you, He sure didn’t make a mistake when He saved you, and He is preparing you, even now, for
the work He has laid out for you.

Sometimes we get so busy looking for this BIG amazing task that we miss the point entirely. Sometimes,
our BIG important task is to be faithful in the small ways – most of the time that is the case. Today, be
faithful in the exact spot where you are.
Watch this short video to hear more:
[Link]

Scripture for Today: Luke 16:10 NLT

If you are faithful in little things, you will be faithful in large ones…

48
 Finally Free

Prayer for Today:

God,
Help me today to make the most of every moment. Help me to be faithful in the seemingly small,
seemingly insignificant moments. Help me to believe that You have planted me where I am for a purpose
and that You have work for me to do.
Amen
Write It Out:
Write out a list of where you have been called to be faithful RIGHT NOW. What are the ‘little things’ that
you’re doing day in and day out?

Now, dream BIG. What’s your God-sized dream? Where do you want Him to send you? Where do you
sense Him leading you? WRITE IT DOWN and then spend some time in prayer.

49
 Finally Free

Healthy Tip for Today:

Trying to eat real, whole foods is best. But, sometimes, this isn’t always possible. When I eat a packaged
food, I like to use a tool that I learned from Metabolic Effect.

It’s called the Metabolic Effect Label Reading Tool, and it helps to determine the impact that a food will
have on your metabolism and insulin.

Here’s how it works:

Take the total number of carbs in a processed food.
Subtract from that the total number of grams of protein and the total number of grams of fiber.
The number you’re left with is your hormonal carb (a good way to measure the impact of insulin to
glucagon).
You want the number to be LESS THAN 10 ideally and the lower the number, the better. Negative
numbers are best.
You can hear it explained much better by watching this video from Metabolic Effect:
[Link]

50
 Finally Free

DAY 11:COMMITMENT
Commitment: Staying loyal to what you said you were going to do long after the feeling you said it in
has left you.

By now, you may be growing weary of making healthy changes. You might be tired of drinking water,
tired of making choices that are so very opposite of what you’ve done for the past so many years.
It gets hard.

Here’s what you need to do: Go back to your WHY.

Pull out your motivation journal and read through the reasons why you decided to make this commitment.
Remind yourself of what God has been revealing to you along the way. Reflect on the way that you want
for things to be one year from now.

There are going to be moments that are harder than others. When you are really struggling, stop and pray.
Ask God to help you through. Call a friend. Chew some gum. Go for a walk. Journal. Dance and sing.
Brush your teeth. Do whatever you can to stay busy.

Scripture for Today: 1 Corinthians 10:31 NIV

So whether you eat or drink, or whatever you do, do it all for the glory of God.

Prayer for Today:

God,
We confess that sometimes it gets hard. Sometimes we want to throw in the towel, throw our hands up in
the air, and walk away from the commitments we’ve made. Help us remember, Lord. Help us to press
forward even when everything in us wants to turn around. You have called us to a new way of living and
although it may be difficult, we know that You wouldn’t lead us anywhere that wasn’t worth going.
Remind us, Father, that we are laying down the groundwork for all of our tomorrows. Remind us, God,
that the way we take care of our body today will affect how well we can serve those around us. And
remind us, Lord, that even when we get it wrong, you love us right back to You. Thank you.
Amen.

51
 Finally Free

Healthy Habit:
GETTING BACK ON THE WAGON
Statistics say that the average person who goes on a “diet” will be OFF of the diet with 59 hours. FIFTY-
NINE HOURS. Two and a half days. Then they throw in the towel, stuff their faces full of junk until the
next week, and then they start again. I LIVED this roller coaster for a few years. Maybe you have, too?

The truth is, even though we are not on a “diet” and are instead trying to create lifelong change, there are
probably going to be times that you blow it. I’m 99.9999% sure, and I’m 100% okay with it.

Each time that we make a poor choice, instead of beating ourselves up over it, let’s use it as a chance to
gather new information about ourselves.

Did we restrict our foods/calories too greatly early on in the day that led to an evening binge? Did we get
far too little sleep the night before which led to major sugar cravings at the 3 p.m. slump? Did we indulge
in too many processed carbs that led to a blood sugar spike and then a drop, which left us needing more?
Or are we once again using food to cope with feelings that are meant to only be taken to the Lord?

When you mess up, there are a few things you must do:

1- Gather Information. Stop and consider what factors could have contributed to your misstep. Now think
through how you can handle it differently next time.
2- Don’t beat yourself up. Yes, you maybe blew it. It could be something small like that you chugged a
bottle of your favorite soft drink, or maybe you went completely rogue and ate an entire pizza and half
gallon of ice cream. It’s okay. It’s done. Your worth isn’t any different than it was before you went off
track. Now proceed to step 3.
3- Get back on track. This is CRITICAL. Since we are NOT on a diet, we don’t have to wait until
Monday to begin again. You can get right back to taking care of your health the very next time that you
eat or drink. Once you master this skill, everything will change for you. You’ll stop living in the two
extremes of either being ON a diet or OFF of a diet, and instead you’ll start living in a way that is
sustainable and enjoyable.

52
 Finally Free

Write It Out: When you mess up, write down where you think things went off track. Make a plan for
how you can plan ahead to do things differently next time.

53
 Finally Free

DAY 12: 4 COMMON MISTAKES

As you’ve already read, I was on this journey for quite a while before I finally started to figure out how to
do it God’s way. I learned some lessons along the way and am hoping that you can learn from these
mistakes so that you don’t fall into the same traps that I did.

Mistake #1– I put my worth (and my success) into a number on the scale.
Friends, hear me on this…the scale is not an indicator of your worth. It’s not even an accurate reflection
of the health improvements you’re making. Really want to know if you’re making progress? Take note of
how you feel, your energy levels, your cravings and how your pants fit. Want to take it a step further?
Take measurements and photographs monthly. If you absolutely MUST weigh yourself, limit it to once a
week.
Mistake #2– I expected immediate changes to happen in what foods I craved and that my lifelong patterns
would suddenly be different. You did not get to the place you are right now overnight and you will not get
out of it overnight. This is a process, and it takes time. TRUST THE PROCESS.
Mistake #3– I tried to do a complete overhaul of my life all at one time. This is extremely difficult, y’all.
It’s the reason why almost every New Year’s Resolution to lose weight has fizzled out by March and why
most people regain back any weight that they lost and then some. If you try to all of a sudden cut out
everything at once, statistically, you have little chance of being successful at lifelong, sustainable change.
A much more sustainable, effective plan is to pick ONE healthy habit and to focus on it for a couple
weeks. (Ex: cutting out soft drinks/tea and switching to water). Once you’ve gotten good at that, then add
in another healthy habit (ex: getting in some form of exercise four times a week). By tackling one thing at
a time, your chances of succeeding have multiplied exponentially.
Mistake #4– I focused so much on my physical condition that I neglected my spiritual, mental or
emotional condition.
This book is not trying to help you improve only your body weight or your pant size. Friends, I want to
speak to your hearts. No six-pack, hourglass figure, or perfect physique will matter one bit if our hearts
are far from Christ. If you have to choose between spending 10 minutes to get in a quick workout, or to
spend those 10 minutes in prayer and the Bible, I want you to choose time with God. If we don’t have this
priority in place first, nothing else that comes after will matter.
My goal is that our physical fitness and our wellness come from an overflow of our love and our
relationship with Christ. We choose to honor our bodies and to walk in wellness because we know
that we were created by Him, for Him, loved by Him, and equipped by Him.
No matter where you are in your journey, know this…You can’t do this in your own strength. I’m
sorry, but you can’t. But through HIM and His strength, not only CAN you do it – you WILL.

Scripture for today: Ephesians 3:20 ESV

54
 Finally Free

Now to Him who is able to do far more abundantly beyond all that we ask or think according to the power
at work within us.
In this passage, Paul had just prayed and asked that the Ephesians would be filled with all the FULLNESS
of God. That God’s HOPE and POWER would fill them and overcome their current circumstances,
struggles, and weaknesses.

The amazing part? When we’re operating from HIS power and not our own, he can do not just what we
ask, but FAR MORE ABUNDANTLY BEYOND WHAT WE ASK OR IMAGINE!

Do I pray in faith that this is possible? Do I believe that He can? Do I live in faith that He will? God is
able because He is God and God is able because He is GOOD.

Prayer for Today:

God,
Thank You that You are not just a promise maker, but that You are a Promise Keeper. You’ve told us that
You can do far more than we can ask or even imagine and we are so grateful. Today we thank You that
we are not lacking. We thank You that this journey we’re on is about so much more than just our weight;
it’s about Your glory. It’s about a better quality of life, more energy, more memories to be made with our
children and grandchildren. It’s a journey that we get to take hand in hand with You and one that is full of
Your power. Today, we commit, once again, to doing it your way. We love you, Father.
Amen.

Healthy Tip of the Day:

A calorie is not just a calorie, and not every calorie is created equal. Today, try to choose foods that will
GIVE LIFE and energy instead of simply looking at the caloric value.

For example, you could eat 200 calories worth of a chicken breast or 200 calories worth of a doughnut.
They are the SAME number of calories but will have vastly different impacts on your blood sugar, your
energy levels, your metabolic rate, and even on your mood. Choose wisely, aiming to eat REAL food that
wasn’t created in a factory or lab.

55
 Finally Free

Write It Out:
Begin using this space to begin writing down motivational quotes and scriptures that encourage you in
your journey. These will serve you well when you begin to feel discouraged.

56
 Finally Free

DAY13: SLEEP
Today I want to talk to you about the importance of SLEEP.
Sleep is hard for many of us. We lead busy lives. We rush and we strive and we try to fit in way more
than our 24 hours are meant to hold. Due to that, some things are pushed to the back burner or cut out
completely – our sleep needs being one of them.
The truth is, you can eat really well and stick to nutritious, whole foods and get in plenty of exercise and
still not lose weight because of one thing that is missing: REST. Not only that, but your heart, emotions,
and mental health can suffer when we overload our days and don’t get enough rest.

Studies show that the more sleep deprived that you are, the more ‘comfort food’ you will choose to ingest.
More specifically, SUGAR LADEN FOODS seem to be our food of choice as well as HIGH CARB junk
(both terrible for our waistlines and our hearts). Our bodies want to find the quickest, most accessible
energy possible, which is why we head towards sugar and carbs. As you may know, choosing to indulge
in a high sugar/high carb food feels good temporarily until your blood sugar crashes and then you need
more and more to even it out.

When your body doesn’t get enough sleep, your insulin sensitivity is affected. This is the body’s capacity
to process the carbohydrates you eat instead of storing them as fat. By not sleeping, our insulin sensitivity
can be reduced, which means you are MORE LIKELY to store food as fat, and yet still be just as hungry
after eating.
Lack of sleep has been proven to increase inflammation in the body. That means an increased risk of
developing cardiovascular, metabolic, and neurodegenerative diseases like diabetes, Alzheimer’s and
multiple sclerosis. When our bodies rest, our bodies are able to heal, repair and renew.

Lack of sleep also affects our immune system. To be able to defend your body against foreign and
harmful objects, proper amounts of rest are required. Those that are chronically sleep deficient are more
likely to be sick and to have trouble fighting off common infections.

For many of us, getting more sleep is much easier said than done. We have young kids that wake up
frequently during the night or early morning hours, we have work commitments that require us to be up
early and to work late, or other factors. For those that can, try to sneak in a short nap during the day. If
this isn’t an option, try to do other restorative activities such as walking, stretching, or yoga. These can
help lower cortisol and help the body to heal. Do the best you can and leave the rest up to the Lord. When
you are able to, try to head to bed earlier. Cover up any bright lights or electronic devices in the room that
emit light. Keep the room temperature cool and try to limit your caffeine consumption beginning at 2 p.m.

57
 Finally Free

Scripture for Today: Psalm 4:8 NIV

In peace I will lie down and sleep, for you alone, LORD, make me dwell in safety.

Prayer for Today:

Lord,
You created our bodies to do good work. You also created them to need rest. Help me to rest when
possible. I pray that You would multiply the rest that I am able to have each night and enable me to serve
You well during the day. Thank You that I can lie down and sleep in peace because You make me dwell
in safety. Help me remember that REST is not a sign of weakness but a blessing we have been given and
told to take. You even modeled for us the importance of rest when You chose to rest after creating the
world. Help us to follow Your example.
Amen.

Healthy Habit Tip:

Many times, we have difficulty sleeping because we lie there worrying over all the tasks that hang over
our head. Today, instead of repeating this same behavior, begin keeping a notepad by your bed. Before
you go to sleep each night, make a list of everything that needs to be done. While writing this list, ask the
Lord to help you focus on the tasks that HE wants you to get done, and that He would give you peace over
the things that you cannot.

I once heard my Pastor say that God will always give you enough time to accomplish the tasks that HE
wants you to do each day. He said the problem is that we choose to fill our days with tasks that WE deem
important instead of letting the Lord lead.

Today, ask Him to show you what He wants you to do and to help you set aside the things He doesn’t.

58
 Finally Free

Write It Out: Begin keeping a log of how many hours of sleep you get for one week. Take notice of any
patterns, habits, or factors that influenced this. How many hours ideally does your body need? Most of us
function best on 7-8 hours per night.

59
 Finally Free

DAY 14: TWO EXTREMES

There are two extremes that most people tend to fall into.

One category is people who don’t watch what they eat at all, who over-indulge regularly, those who don’t
get physical exercise, who rarely get enough sleep, and lead extremely stressful lives. They don’t really
care about taking better care of themselves physically and don’t believe that it has any bearing in their
spiritual life whatsoever.

The other category is people who obsess over every bite of food that enters their mouth. They step on the
scale more than 3 times a day, they are constantly thinking about how many calories, carbohydrates, or
grams of fat are in the food they are currently eating, they exercise for multiple hours a day, and they base
their daily success (and attitude) solely on the number that the scale tells them. If they lose weight? Good
day – they keep going. If they gain weight? Bad day – they restrict further and work out harder, or they
throw in the towel, binge, then start again in a few days.

Neither of these two categories is somewhere that we need to be.

There is freedom to be found in the person of Christ and He can bring this same freedom into our health
journeys if we will allow Him to.

It is so important if you’re trying to live a healthier lifestyle that you don’t allow this GOOD thing to
become a ‘god’ thing (little g because it’s referring to an idol). Anything that we allow to become more
important than the Lord is an idol and is not helping us to grow closer to Him. If your journey towards
being healthy is taking on an unhealthy perspective, stop right now and take a break. Ask Him what you
need to do differently and how you can better honor Him through the choices that you make.

I can promise you this: God cares more about your heart than about your body. He does care about
your health and how you steward it, but if your pursuit of a healthy lifestyle is leading you to be unhealthy
in your walk with Him, it’s time to set it down and get centered back on what He has called you to do.

Scripture for Today: Matthew 6:31-33 (NIV)

So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the
pagans run after all these things, and your heavenly Father knows that you need them. But seek first His
kingdom and His righteousness, and all these things will be given to you as well.”

60
 Finally Free

Prayer for Today:

God,
You have called us to a higher standard of how we will steward our health. Help us not to give up and
walk away from this journey, and help us not to grasp on so tightly to it that it becomes an idol that draws
us away from You. Give us eyes that see the long-term benefits of living a healthy, FREE life that is full
of joy and focused on YOU and Your work. We refuse to base our worth on the scale or on our clothing
size. Free us, Father. We need your help.
Amen.

Write It Out:
Have you let your physical progress (or lack thereof) determine your attitude? Have you based your
success on a number on the scale since you started this journey? Have you gotten overly frustrated
because things aren’t changing as quickly as you desire?
Ask yourself this: “If nothing ever changed with the number of pounds that I weigh, would I still be
obedient to steward my health better?”

61
 Finally Free

He is calling us to surrender it all: Our hopes, our dreams, our plans of how we should look, the number
of pounds that we should weigh, and our opinions of how quickly it should be happening. Spend some
time working this out with the Lord and ask Him to help you have new perspective. This is NOT a sprint
but a marathon and sometimes we just have to keep on being obedient to where we have been called
regardless of the results.

Healthy Habit: Hardly any of us get in our recommended daily amounts of fruits and vegetables –
particularly vegetables. Do you know what the #1 vegetable in the US is today? Potatoes! This is due to
French fry consumption. The #2 vegetable? Tomatoes due to the ketchup we consume on our fries. Crazy,
right?!?!

Some studies say that those who eat at least 1 cup of raw veggies per day have a life expectancy TWO
YEARS LONGER than those who don’t. If you need to get in more veggies, buy some raw veggies
already prepped for you to save time, or buy them in large quantities and wash, cut, and bag them so that
they’re ready to be grabbed for a quick snack. I pre-portion mine into snack sized bags and put them in
the fridge. When I need a snack while running out the door I have those along with some almonds.
They’re also helpful to offer my kids when they’ve already had their afternoon snack but are asking for
more food before dinner.

Another good option? Putting frozen spinach and other veggies/fruits into your protein shake. Here’s my
favorite Protein Shake recipe:
-8 to 10 oz unsweetened vanilla almond milk (or milk of your choice)
-1 scoop protein powder- I prefer Chocolate Whey
-handful frozen blueberries
-handful or two of frozen spinach
-Unsweetened Cocoa Powder (I use around 1-2 TB)
-1 TB Natural PB or nut butter of your choice
-1 tsp coconut oil
-about half a cup of my leftover coffee from that morning (optional)
-crushed ice (the more you add, the more like a slushy it will be)
-stevia if desired or sweetener of choice

Then just blend and enjoy. SO good and keeps me full for hours. PLUS, when I drink this I’m getting in a
full serving of veggies, a full serving of fruit, and healthy fats from the coconut oil.

62
 Finally Free

DAY 15:
Recently, I posted this picture on my Social Media accounts.
One of the comments was: “Kara, what’s your secret for getting up
early?”
The short answer: Discipline.
The long (true) answer: I don’t like getting up early. Really. I would
go as far as to say that I hate it. But I know that I’ve made a
commitment to some ladies that I really love and that they are
counting on me to show up. I also know that the benefits (more
energy, a heart centered on God, increased strength and health) far
outweigh the cost (lost sleep).
And then today, I was eating this for lunch. And someone said, “How
do you make yourself eat that instead of fast food?”
The short answer: Discipline
The Long (true) answer: I don’t always like to eat salads. Some days,
like today, I didn’t want to. And some days I don’t and choose to eat
other things instead (including fast food). But, I know that there are
people counting on me (my kids, my family, many of you), and I
don’t want to let you down. More than that, God’s revealed to me
that I need to take care of myself and my health…even on days that I
don’t want to, and I don’t want to let HIM down. Also, I know that
the benefits (more energy, better health, increased strength, etc.)
outweigh the cost (wanting to eat ice cream for supper).

Discipline.
It’s not a new, exciting concept. It’s not a 21-day quick fix plan. It’s not a magic pill or a shake that you
can drink each morning for instant results.
But it matters. And it works. And each time that I choose to exercise discipline when I need to, it gets
easier. Good choices lead to other good choices.
And a fun bonus? They allow me to make other (Fun!) choices from time to time without guilt or shame.
Just in case you forgot: eating a salad and getting up early to exercise don’t make me ‘GOOD’ just like
eating junk food and sleeping all day can’t make me ‘BAD’. God’s already said I’m good and so I don’t
have to strive for perfection. NEITHER DO YOU.
Today, instead of looking for the next quick fix, ask God this question: “How can I honor You with my
health today?” He may tell you to drink a glass of water, or to go to bed earlier, or to take a walk after
supper. Or maybe He just tells you to go back to the whole point of this journey – TO POINT TO HIM.

63
 Finally Free

Friend, you’re off the hook…He will do the work. Our job? To let Him and to exercise DISCIPLINE
when it’s needed.

Scriptures for Today:

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

Hebrews 12:11 ESV For the moment all discipline seems painful rather than pleasant, but later it yields
the peaceful fruit of righteousness to those who have been trained by it.

Prayer for Today:

God, help me to know the areas where You are calling me to be more disciplined. Give me eyes that can
see things from an eternal perspective so that I can persevere when things get difficult. Remind me,
Father, of why You have called me to a different way of living. Discipline isn’t fun at times, but I know
that it’s necessary. Thank You for loving me when I completely blow it and thanks for helping me get
right back to where I need to be without guilt or shame or condemnation.
Amen.

Healthy Habit:
Often times, getting up earlier is quite difficult. For many of us who are in a busy season of life with
raising little ones, trying to work, maintain our homes, serve in our communities and fulfill other
commitments, early morning is about the only time that we have to spend as we please. As much as I
LOVE to sleep in, I know that unless I take advantage of my early morning hours, I am not going to find
time in my day to exercise and to spend time quietly with the Lord.

Even if you are not a morning person, you CAN begin to love getting up early and meeting with the Lord
through time in His Word, time in prayer, AND time moving your body in exercise and worship.

Here are some tips that help me:

1- Go to bed earlier. Yes, it’s hard. Try it anyway. For some great sleep tips, visit
[Link] .
2- Sleep in your Workout Clothes. I know, it sounds crazy, but it works. I sleep in the entire outfit
including my socks and my sports bra, but for you, that may not work. If you don’t want to sleep in them,
then lay out everything you’ll need (see step 3).

64
 Finally Free

3- Lay out anything that you’re going to need. This includes your workout clothes (if you aren’t wearing
them to bed), your keys and purse (if you’re driving to a gym or workout class), your water bottle, any
snack that you plan to have before exercising, setting the automatic timer on your coffee pot and setting
out your favorite mug, pulling up an exercise video on your computer to have it ready to go (if using at
At-Home option), your hand weights and mat, etc. Whatever you’re going to need- SET IT OUT. One of
my local ladies that comes to my 5:30 a.m. class even sets out her tooth brush and puts the toothpaste on
it!
4- Ask someone to hold you accountable. Really. Seek out an accountability partner. If you can’t find one
willing to get up with you, then ask a family member, friend, or coworker to hold you accountable and to
make sure that you are getting up when you say that you will. If you know that someone is going to
monitor if you did it or not, it will motivate you to get up.
5- Set multiple alarms and put at least one of them ACROSS THE ROOM from your bed. If all you’re
using is the alarm clock function on your phone, which is sitting on the nightstand beside your bed, you
may very well roll over and turn it off without ever really waking up. Set a few alarms and then get them
far enough away from the bed that you have to get up to go turn it off.
6- Know that it will be worth it and then MAKE YOURSELF DO IT. Remember – Discipline. Not
always easy, but always worth it. When you wake up you will NOT feel like getting out of the bed. You
won’t. Do it anyway. You’ll come up with a million reasons of why you need to sleep. There are a few
good reasons that you should stay in the bed (ex: up all night the night before, you have a fever, you’re
puking or have sustained a major injury). Besides those, GET UP AND GET GOING. You won’t love it
at first, but afterwards? MAGIC. Truly. You’ll be more productive, you’ll have more energy, and you will
be glad you did it. I promise.

65
 Finally Free

Write It Out:
Write down your goal wake up time. Now back that up 7-8 hours to determine your ideal GO TO SLEEP
time. Make a list of everything that you need to do the night before to make this happen. What all do you
need to lay out? Who can you ask to hold you accountable? Write out your goal for the next week – how
many days do you need to get up early? What all do you hope to accomplish during this time? Write it
down.

66
 Finally Free

DAY 16: INDICATORS NOT DICTATORS

Lysa TerKeurst has a quote that says “Feelings are indicators, not dictators”.

Think about that for a second.

When we have feelings about certain situations or people these are good indicators of where our hearts
are, but they are NOT a mandate telling us how we must behave.

What the enemy wants us to believe is that if we FEEL something then it must be true.

Feeling left out?

He wants you to believe that you aren’t worthy of having friends.
Feeling overwhelmed? He wants you to believe that you aren’t able to handle things and that you will
never be able to. Feeling defeated? He wants you to believe that you’ll never conquer the struggles you
are up against.

What if instead of listening to that voice, we instead chose to use the feelings we’re having as
information and insight and take it straight to the Lord. Allow HIM to tell you the truth and to use it to
further shape you more into His likeness.

Feeling left out? God is reminding you that He is all that you need and that with Him, you are FULLY
LOVED and FULLY ACCEPTED.
Feeling overwhelmed? God is reminding you that you need to rely on HIS strength to accomplish the
tasks before you. Maybe He is reminding you that there are some things on your plate that He didn’t put
there and that you need to remove. He is reminding you to rest in HIM and in HIS STRENGTH. Feeling
defeated? God wants you to run your battle straight to Him and allow Him to fight for you.

We are going to struggle. We are going to doubt. We are going to question. We are going to falter. We are
going to fail. But here’s the good news: IT DOES NOT DISQUALIFY US.

I can still choose to be faithful and I can choose to be obedient even when it doesn’t FEEL comfortable.
Because I know that feelings are not truth, I can speak truth to them and move past them in His strength.

67
 Finally Free

Scripture for today: Philippians 3:14 NIV

I press on toward the goal to win the prize for which God has called me heavenward in Jesus.
Here’s another translation from the MESSAGE: I’ve got my eye on the goal, where God is beckoning us
onward – to Jesus. I’m off and running and I’m NOT TURNING BACK.

Prayer for today:

God,
You know that sometimes this gets really hard. I tend to listen to the voice of the enemy who calls out
where I fall short, where I falter, where I completely blow it. I’m so tired and weary of falling for his lies,
Lord. Today, open my ears so that I can only hear Your Voice – the Voice of Truth. Set my eyes on Your
face instead of all of those around me. Feelings are not truth, but Your Word is. Today, I choose to
believe what You’ve said. I choose to believe that You say that I am enough because of Jesus. I choose to
believe that no matter how badly I fail, it doesn’t change how You feel about me. I choose to believe that
You are working ALL things together for my good and Your glory because I love You and have been
called by You. I’m so grateful. Thank you, Lord, that YOU can remind me of truth when I get off track.
Thank you that YOU never shout over me with a voice of condemnation, but a loving conviction to return
back to You for Your way is best. Reveal to me today the lies that I have been believed and allowed to
have power over me. Help me to cast them off once and for all. Today is a day of freedom. Thank you,
Father.
Amen.

Write It Out: What feelings have you allowed to dictate your reality? What lies do you need to finally let
go of so that you are free to get OFF AND RUNNING towards your calling? Today is the day, friends.

68
 Finally Free

Healthy Habit:
Starting your day off on the right foot nutritionally can make a huge difference in your day. Some people
think that by skipping breakfast then they are ‘saving up’ their calories for later. In actuality, this is one
huge way to hinder your metabolism and lead to cravings and low energy later in the day. One study that I
read said that those who ate breakfast within one hour of waking were FOURTY-FOUR PERCENT less
likely to be overweight!

A great option: EGGS!

Here’s some data that I found when researching this superfood:

-In one 8-week study, there were two groups observed. The first group has 2 eggs for breakfast daily and
the second group had a bagel. They were exactly the same amount of calories. After the eight weeks, the
groups were observed and those that had eaten the eggs lost SIXTY-FIVE percent more weight and there
was NO EFFECT ON CHOLESTEROL or triglyceride levels.
-Eggs have the highest biological level of protein of ANY food (this is a measure of how well a food
supports our body’s protein need).
-Eggs are more effective at building muscle than protein from ALL OTHER SOURCES, even milk and
beef.
-Eggs have been proven to increase satiety by 50%!
-Those who eat eggs for breakfast ate an average of 164 calories less throughout the day.

If you’re not sure the best way to prepare eggs, here are a few of my favorite options:
[Link]

And a GREAT Make Ahead option you can prepare on Sunday and eat all week:
[Link]

69
 Finally Free

DAY 17: ALL PIECES FIT TOGETHER

I think sometimes we mistakenly separate out our physical health journey from our spiritual journey. We
spend time at church each week, and some of us may even spend time exercising or at the gym, but we
rarely think about how one affects the other.

See you don’t HAVE a soul – you ARE a soul. But for right now, you also HAVE a body. We’re both – at
least until the Lord returns. So because of that, what we do with our bodies doesn’t just affect our body, it
affects everything else about us – INCLUDING how well we can pursue our calling.

When God created you, He knew everything about your entire life from start to finish. He poured into you
the exact gifting that you would need to fulfill the specific task that He would call you to. He gave you the
precise body that you needed for your precise mission. Stop and consider that for a minute.

I’m not telling you this to make you feel guilty, but to make you feel empowered. There is a job that the
Creator of the Universe has for you. As He was intentionally knitting you together - your hair color, eye
color, your freckles, your height, your shoe size, your dimples – He was thinking about all that you would
do.

Amazing, right?
Here’s the part we don’t always realize – how we treat our bodies physically has a direct impact on how
well we feel. And how well we feel impacts how well we can serve.

When I eat foods that taste delicious but are full of processed carbohydrates, I’ve now impacted the
energy that I will have to serve those around me the rest of the day. That’s not all – many times our food
choices not only affect our physical wellness, but also our emotional wellness. When we eat junk our
moods and responses are impacted. Don’t believe me? Eat a bunch of store bought junk food and then
spend 30 minutes around a group of excited, energetic children under the age of 5.

Truth is, when I choose to eat junk food the FIRST effect for me personally is a super short fuse with my
family. Sometimes when I’m tempted to indulge I decide that it would be worth the lower energy and
headaches that may come, but when I remember how greatly it impacts my temper with my kids? I’m able
to restrain myself because I’ve taken the time to pay attention to how specific foods affect my body.

Friend, all of it is connected. How well you rest will affect your body, which will affect what you can do
each day. How well you eat will affect your energy and emotions, which will affect how you can serve
each day. How often you move your body in exercise will affect how prepared you are to go wherever
you’re called. It ALL interacts and works together to accomplish the task that God has called you to.

70
 Finally Free

Scripture for Today: Psalm 18:20-25a MSG

God made my life complete when I placed ALL the pieces before Him. When I got my act together
(BELIEVED!) He gave me a fresh start. Now I’m alert to God’s ways; I don’t take God for granted.
Every day I review the ways He works; I try not to miss a trick. I feel put back together and I’m watching
my step. God rewrote the text of my life when I opened the book of my heart to His eyes. Good people
taste Your goodness, WHOLE PEOPLE taste your Health. (Emphasis mine).

Prayer for Today:

God,
All of it matters. ALL OF IT. Help me to remember this. I want to serve You with ALL that I have –
body, soul, mind, and strength. Help me remember, Father.
Amen

Write It Out:
Begin keeping a food log paying special attention to how you feel after eating specific foods. A good tool
that I use often is from Metabolic Effect and it’s called analyzing your HEC (See next page), which stands
for your Hunger, Energy, and Cravings. After eating, monitor how your energy levels are, your hunger
levels, and your cravings. If they’re relatively balanced and stable, then the foods that you’ve been eating
are working for you. If you’re hungry, have low energy, or out of control cravings, then the foods you’re
eating are NOT working for you.

71
 Finally Free

Healthy Habit Tip:

Any time you eat, if you’re eating the right type foods for your body, then you shouldn’t be hungry, you
should have nice, steady energy and low cravings. Anytime any of these are off, it’s a good indicator that
you need to modify your food choices. Try increasing protein first, then fiber, and then you can look at
lowering or increasing your carbs and/or fats. For more info, read up on Metabolic Effect at
[Link] (Note: this is NOT a faith based company but
they have put out some solid information regarding sustainable ways of eating for a healthy lifestyle).

Want a quick workout? Here’s a 5-minute one you can do from home:

1 minute: Squats
1 minute: Squat Pulses
1 minute: Squat Jumps
1 minute: Push-ups (feel free to modify using the wall, a chair, or on your knees)
1 minute: Push-up Hold (lower down halfway and hold!)

Even 5 minutes can go a long way towards increased energy and better overall health.

Quote to Remember: “the food you eat can either be the safest and most powerful form of medicine, or
slowest form of poison.” Ann Wigmore

72
 Finally Free

DAY 18: COMPARISON

I’m convinced that the number one strategy that the enemy uses to create division is COMPARISON.
Particularly for women.

Somehow we have fallen for the lie that if someone around us is successful, then it means that we are not.
We have believed the lie that HER victory is MY defeat. We have suffered under the principle that there
isn’t enough goodness to go around and that we need to strive to do more, be more, achieve more.

I lived in this trap for so long. From time to time, it still rises up and tries to get me. But I refuse. I say
out loud “Name of Jesus, I refuse to believe it. Her victory is not my defeat.“

I want to be a woman who BUILDS up. Who knows that her worth isn’t based on anything I could do and
it’s definitely not lowered by the good work that anyone else around me is doing. I’m accepted. So
because of that, I can live and move and speak and be FREE. I can choose to bestow words that bring
LIFE and encouragement to those around me. I don’t have to shrink back when someone else is doing
well; instead I can CHEER HER ON.

I’m done competing. If I’m going to look left or look right at the person beside me it will be to BLESS
HER and to keep moving forward. I no longer care if it’s me who is recognized or not, as long as HE gets
the glory. I think most of us, if we were completely honest with ourselves, can admit that this is a difficult
area.

I have a dear friend and mentor, Alisa Keeton, who says “There is plenty to go around. There is NO lack
in the Kingdom – there is NO scarcity.”

When our focus is on HIM, we won’t care who gets the glory.
The more time that we waste comparing ourselves to those around us, the more we will miss out on what
God has in store for us. Today, let’s set our eyes on HIM and let Him remind us of our worth. THEN, we
will be free to speak life and worth and hope over those around us.

Scripture for Today: John 3:30- NIV

He must become greater, I must become less.

73
 Finally Free

Prayer for Today:

God-
You’ve given me a job to do. I can’t do this well when I’m busy looking at all of those around me and
comparing my talents and abilities with theirs. Help me to stop basing my opinion of myself on how I
compare to others. Help me to stop striving to be the best and instead to just be Yours. Help me to use my
words and my thoughts to build others up and to celebrate the good that You are doing. May my goal be
Your glory and not my own. If I look left or look right may it only be to bless them. Remind me of who I
am and who You have called me to be: A World Changer who wants You to be lifted high. I’ve got work
to do, Father, and I don’t have time to be getting sidetracked by worrying over what others around me are
achieving. May I be a woman who doesn’t have to seek her worth by competing with those around but
one who lives to build up and encourage.
Amen.

Today’s Challenge:
Before the day ends, I want you to have found FIVE women (or men if you’re a male) and I want you to
CALL OUT THE GOOD in them. Find something that is good about them and then build them up. Tell
them how their gift encourages you, how it motivates you, or how it helps you to know more about the
Lord. Will you feel awkward? YES! But as you’re doing it, you are breaking free. Truly. Chains will fall
as you learn to build up those, even those that you feel jealous of. There is no room for that, friend. Get
free today. Go spread some love!

74
 Finally Free

Write it Out:
Who are the five people you’re going to find today?
How can you be a woman who seeks to BLESS others instead of competing with others? What areas do
you need to repent in and ask the Lord for more help?

Healthy Habit Information:

One of the best ways to get in shape quick is by using Sprint Interval workouts.
This is where you pick an activity such as running, biking, or swimming, and then alternate periods of all
out sprinting with periods of recovery.
For these, more is not better, as they are very hard on your body physically. I usually complete one to two
sessions of sprint intervals a week spending 10-15 minutes at the most. Be sure you warm up well before
you begin. For a video explanation, you can go here:
[Link]

75
 Finally Free

DAY 19: BIG ROCKS VS. SMALL ROCKS

Have you heard of the concept of “Big Rocks” and “Small Rocks” from Stephen Covey before?
This is the philosophy that we must put first things first. These things are our foundation – our bedrock
that everything else is built on. From there, we may have time/energy/resources to come back and also
tackle the other tasks in life, which are called ‘small rocks’.

This is especially true in our health journeys (and our faith journeys!). What happens often is that when
we first start trying to become healthier, we try to do everything perfectly. We try to follow every single
“rule”, never eat a non-organic food, avoid all artificial sweeteners, count every calorie, meal prep every
single bite of food, and on and on. This will eventually make you crazy and completely abandon your
plans.

What if instead, we first determined what our foundation would be: our “big rocks”? What if we placed
these into our lives first and then could add in our “small rocks” later? Chances are likely that you would
be much more successful AND happier, right?

So stop right now, determine YOUR list of Big Rocks. Write them in the Write It Out section below:

Some suggestions:
Protein at every meal and snack
Physical Activity most days of the week
Time spent with the Lord every day
Water – often and a lot
Sleep at least 7 hours a night
Servings of Vegetables and Fruit throughout the day

Your list of little rocks might be a bit more specific:

No artificial sweeteners
Organic Produce is best
Meal prepping and planning an entire week’s worth of food on Sundays
Walking precisely 25 minutes every day
Never eating fast food

76
 Finally Free

Look back at your list: Most of your big rocks are probably very sustainable and achievable. Your smaller
rocks? Maybe not.

Build your healthy lifestyle around your Big Rocks. Get really good at those, THEN you can try to add in
other.

Here’s an example: I try to avoid artificial sweeteners. If I’m on a road trip and stuck having to rely on
convenience store snacks and the only protein bar that they have available has aspartame in it, I can make
a choice: is it better for me to have the protein or to refuse it to avoid artificial sweeteners? I’m most
likely going to choose to have the bar so that I can stick to my overall goals and move forward.
Another example:
I believe that organic produce is best for our bodies, but it’s not always possible financially. Instead of
allowing that to keep me from eating all produce, I instead buy organic when I can and the rest of the time
just do the best that I can. Focusing on all of the small rocks will make you crazy, so set your gaze on the
major components of your plan – your BIG ROCKS.

Write It Out:

77
 Finally Free

Scripture for Today: Jeremiah 4:28B ESV- For I have spoken and purposed. I have not relented, nor will
I turn back.

Prayer for Today:

God,
It can be really easy to allow myself to get distracted by trying to do everything perfectly all the time.
Help me to focus today on progress over perfection. This isn’t a sprint to the finish; it’s a marathon and I
can take it one day at a time, step by step, with You. Help me to build my foundation on the only thing
that is sure and steady – YOU. When I get discouraged, help me to remember why this journey matters.
Thanks for walking it with me and going before me.
Amen.

Journal: Be sure that you made your list of Big Rocks and Small Rocks. Post it somewhere to remind
you! Good spots are on the refrigerator and the pantry door.

Healthy Habit:
As I mentioned above, I believe that organic produce is best for our bodies. However, it’s not always
available or affordable for my family. I use this list often to know where my grocery money is best spent.
According to the Environmental Working Group, the “Dirty Dozen” are the fruits/vegetables highest in
pesticides and should be bought ORGANICALLY when at all possible:

Celery Sweet Bell Peppers

Peaches Spinach, Kale, and Collard Greens
Strawberries Cherries
Apples Potatoes
Domestic Blueberries Imported Grapes
Nectarines Lettuce

78
 Finally Free

Conversely, they also issued a list of the “Clean Fifteen” which are fruits/vegetables that rank very low in
the amounts of pesticides that they contain:

Onions Cabbage
Avocados Eggplant
Sweet Corn Cantaloupe
Pineapples Watermelon
Mango Grapefruit
Sweet Peas Sweet Potatoes
Asparagus Sweet Onions
Kiwi Fruit

79
 Finally Free

DAY 20
I’ve got a friend named Emily who writes a blog called Grace Unleashed. She is anointed and speaks with
such truth and Gospel-centered authority that I had to share one of her posts here with you today.

Spider Veins and a Thankful Heart – By Emily Schrum [Link]

This year, I am most thankful for spider veins. You know, those beautiful, blue and purple (sometimes
green if you’re really lucky) art displays that spread out over the back of your knees and thighs like spider
webs. Sometimes they are even raised and lumpy making the art come alive!

Ok, seriously, who am I kidding. Spider veins are hideous. No disputing that. And due to the nature of
being a pregnant woman, I was honored to have one appear out of nowhere the other day. And not only
did it just *appear* out of nowhere, it came in literally like a wrecking ball. It made a grand entrance. It
started at the top of my calf, spread out deep and wide, and webbed itself up my thigh and onto my, um,
rump.

After shock set in and Google confirmed that it was not a blood clot that was going to cause me to kill
over dead any second now (Thank God for google, am I right?), I moved on with my day and kept on
keeping on. No big deal, I told myself. Just a little, uh, gigantic spider vein. Bathing suit and short
season isn’t for months. And by then, it will probably have toned down anyway.

I had peace of mind about it. For about a day. Until, I went to the doctor. I showed my midwife the
spider vein, hoping she would conclude with Google that it wasn’t going to kill me. She did confirm that,
and also told me they could be lasered off (YAY!!!) and you would have thought that I would have
rejoiced in the good news and moved on with life. That was the case, UNTIL she gained a look of great
despair and sympathy towards me. Shaking her head, she stated how she was sorry but these were going
to be gracing me with their presence until I was completely done with the baby making years- that there
was no point in getting them lasered until then. And the best part!? I would need to start wearing
stockings to prevent further expansion and irritation. What am I?!?! 90 years old??!?!
STOCKINGS!!!??

And that was all it took. Her look of shame and despair over my newly flawed and distorted body and the
word “stockings”. War was waged against my soul. I left the doctor’s office that day defeated.
Depressed. Totally full of myself. Forget the fact that I had just been given a clean bill of health, heard a
perfectly beautiful baby boy’s heartbeat, and told that I was measuring perfectly for this stage in
pregnancy. Nope, all I could think about was my repulsive legs. For days, I was thrown into a self
pitying, self absorbed, disgusting state of obsessing over my body.
Confession: I have always struggled with body image. Otherwise known by Jesus for what it really is:
Vanity/Pride. Sin.

80
 Finally Free

Oh how I loathe that word. It has ruled my life for so long. A stronghold that seems unbreakable.
Enslavement. That’s the best word I can find to describe the grip vanity has had on my soul. “Beauty is
a curse”, they say.

In my woefulness, I did begin to cry out to God. I was repulsed by my behavior, my mindset. But old
ways die hard. I pleaded that He would free me from the bondage that vanity had me in. I didn’t want to
focus on my body. I wanted to focus on Him. I didn’t want to obsess over my beauty, I wanted to obsess
over His. But how?! I felt so weak. So desperate. The problem with the struggle of vanity is that it is
primarily a battle of the mind (Romans 7:23). When I quit drinking many years ago, even though part of
the battle was in my mind, the greatest weapon was simply fleeing from the temptation of it. Getting it
out of my house. Making friends who didn’t drink. Disassociating myself with anything involving It
(Matthew 5:30).

How do you do this with your body? I mean let’s be real, you have to see yourself naked every day
(And, I really don’t think Jesus meant in that scripture that I should literally cut my leg off). Talk about
dangling temptation right in front of your face...if you struggle with vanity and counting every single
flaw, that will place you in the throes of hell.

So, I continued to pray and seek God, even in the midst of wallowing in sin. And just let me state, God
honors that. He honors that in our sin, we still seek Him, if we are truly seeking Him with all of our
hearts. Sin is vicious, and hard to overcome. Actually, impossible on our own. That’s why Christ came.
Because we couldn’t free ourselves from sin. We needed Him to do it for us. So, if you really are
fighting sin, don’t let condemnation and guilt lead you to staying in it. Let His grace work and change
you.

Here is how His grace worked in my life and in my sin. My husband introduced me to a new album this
week called Simple Gospel by United Pursuit Band. The actual song entitled Simple Gospel really, really
moved in my heart. I listened to it non-stop this week, over and over again.

As I was getting out of the shower yesterday, drying off, I looked at that spider vein. Tears begin to swell
in my eyes. My chest felt like an elephant was sitting on it. Depression started to rear its ugly head.
Self-obsession and vanity began to take root.

As I was on the edge of utter narcissistic depravity, the lyrics to that song popped into my head:
“Lord, I’ve been told to be ashamed. Lord, I’ve been told I don’t measure up. Lord, I’ve been told I’m not
good enough. But You’re here with me. I reach out, and You find me in the dust and You say no amount
of untruths can separate us. I will rejoice in the simple gospel. I will rejoice in You, Lord"
And I realized the truth from the lies. The truth is, God has given me these spider veins as my “Ebenezer
stone” (1 Samuel 7:12). A reminder that I am not in control. I can color my hair. I can tan my legs. I

81
 Finally Free

can exercise and eat right. But I cannot prevent spider veins. That is totally out of my control. “Charm is
deceptive and beauty is fleeting, but a woman who fears the Lord is to be praised!” (Proverbs 31:30). My
beauty, my vanity is just that: a vain attempt at chasing after the wind (Ecclesiastes 1). No matter how
much I strive to cling to it, I’ll never catch it. I’ll never be satisfied by it. Because it isn’t JESUS! Only
He satisfies! My body was formed from the dust, and from the dust it will return. But my soul, oh my
soul. It will forever live with Christ in the eternal. Praise Him, for He is worthy!!!! He pulls me up out
of the mud and mire that I place myself in. His GOSPEL and His GOSPEL alone house the power to
break chains and un-write lies and replace them with truths!

And God whispered another song from that album into my heart, called Head to the Heart, which says
“There’s no shame in looking like a fool to give you what I can’t keep to take a hold of You”. Which
mimics Matthew 16:26 “For what will it profit a man if he gains the whole world and forfeits his soul? Or
what shall a man give in return for his soul?”. And in that moment I decided, I will embrace and be
thankful for these spider veins! I will accept the look of shame and sympathy from others and will be
counted a fool for not getting them removed, because by giving away my beauty, that which I cannot keep
anyways, I gain my Savior and life everlasting! I gain PEACE! RIGHTEOUSNESS! GLORY! The
most beautiful crowing of all.
So today, I am MOST thankful for my spider veins, a thorn in my flesh. For as Paul so elegantly stated in
2 Corinthians 12:
So to keep me from becoming conceited because of the surpassing greatness of the revelations, a thorn
was given me in the flesh, a messenger of Satan to harass me, to keep me from becoming conceited. Three
times I pleaded with the Lord about this, that it should leave me. But he said to me, “My grace is
sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly
of my weaknesses, so that the power of Christ may rest upon me.

What is the thorn in the flesh that you can be thankful for? Jesus came to turn the world upside down. To
take the foolish things of the world to shame the wise (1 Corinthians 1:27). And He calls us to turn the
world upside down just as He did (Acts 17). Let Him have what you can’t keep. Go contrary to the
world and its lies. Surrender daily to the one who will take your ashes and make them into real, lasting
beauty.

82
 Finally Free

Scripture for Today: 2 Corinthians 12:9

And He has said to me, "My grace is sufficient for you, for power is perfected in weakness." Most gladly, therefore,
I will rather boast about my weaknesses, so that the power of Christ may dwell in me.

Prayer for Today:

God,
You know where I am weak. You know where I suffer. You know the areas where I am holding onto pride, vanity,
striving, false humility, an ungrateful spirit. Help me use ALL things (even the hard and painful) for Your glory.
Thank you for the areas where I’m struggling and suffering as I know that it can bring me closer to You. Help me
to be grateful, Father. Help me re-write the lies I have embraced with Your truths. I don’t want to continue chasing
the wind, Lord, I just want to only chase You. Help me to surrender ALL parts of my life to you – including my
body, my beauty – my temporary covering. It’s all fleeting. All of it. You are not. Help me to pursue YOU.
Amen.

Write It Out:
What is the ‘thorn in your side’? What areas do you need to surrender to Him? What parts of your body
have you been focusing on the flaws more than the blessings?
Stop and take a look at yourself in the mirror before going any further. Pay careful attention to your eyes.
Those eyes allow you to see your loved ones walking across the room towards you. They allow you to
read, to watch movies, and to see your children and grandchildren playing at the park. Look at your
mouth. Even if it has wrinkle lines around it or it covers crooked teeth, it’s a gift. It allows you to speak
words of life and love over those you care about. It allows you to eat food that nourishes your body. It can
be used to sing songs of praise and adoration or to reach out to those who need to be encouraged. Look at
your ears: these allow you to hear the voices of your favorite people speaking to you. They allow you to
listen to music, to teachings, to conversations, and to things that mean the most to you. What a gift!
Look at your arms and legs- these give you the ability to move, to walk, to bend, to jump, to carry, to lift,
to embrace. Even if they are literally COVERED in spider veins, cellulite, freckles and moles, or wrinkly
skin, THEY ARE GOOD GIFTS.

83
 Finally Free

Each part of your body has been specifically gifted to you. Don’t miss that, friends. We tend to focus so
much on what we don’t like about ourselves that we miss the blessing.

Stop right now and THANK GOD for what you have. Maybe you need to repent for times that you’ve
taken it for granted. Maybe you need to ask Him to help you see yourself the way that He does. It is
CRITICAL that we start seeing our bodies (ALL of our body) as a good gift from a GOOD, GOOD
Father. It is a gift.

Healthy Habit: Some days we need to slow down and just take care of ourselves. Some days we need to
celebrate the fact that we are doing our best and making progress in our own journeys. Some days, we
need to just be gentle and nourish our bodies AND our spirits. Your challenge for today: Go do something
that makes you feel relaxed and well cared for.
It could be a bubble bath with candles and music, a nice massage, some slow relaxation and stretching, a
nice nap, a cup of coffee with a friend, or anything else. Spend some time enjoying a task that doesn’t
require any striving, performing, or work – just relax and BE.

84
 Finally Free

DAY 21: COMFORT ZONES

Have you ever been called to do something so far outside of your comfort zone that the very thought of it
made you start sweating and feeling nervous? Good.

For some of you, it may have been a brief passing thought one day and for others it may be a dream so big
that it consumes your every thought. Either way, I want you to stop and consider it for a few moments.

What dream would you dream if you knew that God could make it happen? What would it look like if you
were to truly take Him at His word and to step forward into the areas where He is leading? What would
you do if you were not afraid that you would fail?

The Bible is full of examples of people who were called to do terrifying, overwhelming, scary big God
sized tasks: a few examples: Moses and Aaron, Nehemiah, Noah, and Abram.

Stop and think about the story of Abram (who became Abraham).
After he was SEVENTY years old, God told him to leave everything he knew, everything that he was
comfortable with, the land of his people and to GO. He promised to make his name great, but he was told
to OBEY in faith. Leaving comfort, safety, security, and stability for an unknown place and an unknown
future. At the age of seventy-five, Abram decided to trust God more than his circumstances, and he
obeyed in faith.

See, sometimes, (most of the time), obeying God won’t make sense to us at first, and it definitely won’t
make sense to those around us. I’ve learned this in my own life in ways that I never imagined over the last
two and a half years.

But each time that God whispers something to me for where He wants me to go next, I have the choice. I
can listen and obey and walk forward, or I can stay stuck but comfortable exactly where I am.
And although it’s been a scary journey, I have NEVER regretted one single step that I’ve taken when it
was done in obedience to God.

85
 Finally Free

Write It Out: Is there something stirring in your heart today? If He has called you to it, HE WILL SEE
YOU THROUGH IT. Begin to allow Him to start leading you forward and asking Him to show up big. It
WILL be worth it.
Write it down: if you knew that you couldn’t fail, what would you go out and do?

86
 Finally Free

Scripture for Today: Genesis 12:1-4 ESV

Now the LORD said to Abram, “Go from your country and your kindred and your father's house to the land
that I will show you. 2 And I will make of you a great nation, and I will bless you and make your name
great, so that you will be a blessing. 3 I will bless those who bless you, and him who dishonors you I will
curse, and in you all the families of the earth shall be blessed.4 So Abram went, as the LORD had told him,
and Lot went with him. Abram was seventy-five years old when he departed from Haran.”

Prayer for Today:

God,
Make me bold. When You call, help me to step out in faith and obedience KNOWING full well that Your
plans are best. Help me to keep my eyes set on Your path even when it doesn’t make sense to anyone else
around me. I trust You.
Amen.

Healthy Habit:
A great snack option that you may be underutilizing: NUTS!

Some people are afraid to have nuts as a regular part of their diet due to the high fat content, but here are a
few statistics that may help change your mind:
*The Journal of Obesity said that those that eat nuts at least two times per week are 30% LESS LIKELY
to gain weight compared to those that don’t eat nuts!
*In a recent study, dieters who ate 2 oz of almonds a day lost 6″ from their waist over 24 weeks. This is
50% MORE than dieters eating the same number of calories and no almonds.
*Replacing 127 calories worth of carbs with nuts each day will DECREASE the risk of heart disease by
30%. (127 cals of a carb would be the equivalent of 14 baked Lays potato chips).
*People who eat nuts feel fuller 1.5 hrs longer on average than those eating fat free foods (ex: rice cakes)
*The best way to eat nuts is when you pair them with a low sugar fruit and also drink a lot of water. The
water will expand the fiber and help you feel fuller for longer.
Nuts are relatively inexpensive, and if you buy the natural, unsalted, unflavored ones, they’re almost in
their natural state so you can feel good about not having a lot of additives.
Although they are good for you, you still can’t eat them to excess. A good rule of thumb would be 2
servings per day and then see how your body does with them. If you’re also having nut butters (ex: peanut
butter or almond butter), you won’t want to have as many servings of nuts. As always, monitor your
individual body and see how you feel and then adjust from there.

87
 Finally Free

Bonus:
When I first began this journey God told me that I was supposed to teach fitness classes for His glory.
WHAT?!?! I had NO clue what I was doing. But I decided to obey and He showed up big. You can read
more about that journey over on the blog, but I wanted to share with you the workout we used during my
very first class. I was so nervous, but He showed up and He carried me through. Hope you enjoy!
[Link]

88
 Finally Free

DAY 22
Recently I was leading one of my group fitness classes and was teaching from the scripture
Isaiah 40:28-29 (ESV).
Have you not known? Have you not heard?
The LORD is the everlasting God,
the Creator of the ends of the earth.
He does not faint or grow weary;
his understanding is unsearchable.
29
He gives power to the faint,
and to him who has no might he increases strength.

I was talking to them about being weary and how we need Him to show up and increase our strength.
Most of us walk around worn out, frustrated, and overwhelmed. There are many contributing factors, but I
believe that there are two primary causes:

1- We are walking around trying to operate from our own strength instead of His.
2- We are carrying things and staying busy doing tasks that we have not been called to do.

We are promised that when we rely on HIS strength, He increases it in us. That He can cause it to
multiply and make it to abound. Overflowing. Inexhaustible.

I don’t know about you, but I’m tired of trying to do it on my own. I’m tired of trying to carry a load that
wasn’t meant for me to bear. HE is the Hope that is anchored in each of us who know Him, that have been
saved by Him.

No other thing, person, or place will fill our need for Him. We were born with a God-sized, God-shaped
hole and it is meant for only Him. We try to stay busy filling it up with food, drink, relationships,
shopping, social media, work, and striving, but those things will never satisfy. Only God.

Today, let’s ask Him for more.

Let’s accept that HIS power is the only kind that we want and His strength is the only kind that will
sustain.

89
 Finally Free

Prayer for Today:

God-
You alone can meet my needs. Nothing else in this world will satisfy. I can try to fill the void with all
sorts of other things but YOU alone are the cure. Forgive me for the times I turn to everything else
besides You. Today I ask for Your power. Your strength. Your understanding. I don’t want to keep
carrying a load that was never meant for me to bear and I don’t want to keep pursuing things that You
haven’t called me to. I’m ready to do this thing Your way. Help me, Father.
Amen.

Write It Out:
Write down the areas where you need MORE OF HIM. Write down the areas that you need to set down
and walk away from where you have been striving.

90
 Finally Free

Healthy Habit:
By making a few swaps, some of your favorite recipes can be cleaned up and made healthier. One of our
favorites (including my kids!) is our version of Almond Meal Nuggets. In this one I swapped out white
flour for almond meal and canola oil for coconut oil.

Ingredients needed:
1-2 lbs chicken breasts cut into bite sized pieces
1/2 c. coconut oil
1 c. almond meal (I bought mine already made, or you can grind down your own from almonds)
1 tsp dried basil
1/2 tsp salt
1/2 tsp garlic
1/4 tsp pepper
1/2 tsp onion powder
1/2 tsp paprika
1 tsp oregano
Preheat the oven to 400 degrees.
Melt the 1/2 c. coconut oil and put into a small bowl.
Mix dry ingredients and put into a second bowl.
Drop the chicken pieces into the oil, then lift out of the oil and drop into the dry mixture.
Coat the chicken well and then put onto a foil lined cookie sheet.
Bake around 16-17 minutes in the oven. Mine weren’t quite brown enough for me, so I ended up broiling
them for a few minutes while keeping a close eye on them.

91
 Finally Free

DAY 23: QUICK FIXES

We live in a culture of instant gratification.
Want to see a newly released movie? Stream it straight to your TV. Have a book that you want to read
that was just published? Forget driving to the store or the library – download it right to your handheld
device. Apps on our smart phones allow us to book a cab, reserve a table at a busy restaurant, follow our
favorite celebrities minute by minute, and more.

We are not a culture that likes to be patient or to wait. We like things to be done quickly, efficiently, and
with little effort required. This may work well in a few areas, but in most, patience is not only necessary,
it is worthwhile.

Taking short cuts is not the way to get to some destinations, including our health.

There is a good chance that you are being tempted by some of the quick-fix plans that are out there. Walk
into your local bookstore or browse the magazine rack at the grocery store and you are going to see
dozens and dozens of books and publications that promise you a miracle fix to get the body you’ve
always dreamed about. Hey friend, steer clear. STEER CLEAR.

Any plan, product, or package that promises you results too good to be true, probably is. This journey
towards healthy living isn’t one that we want to take short cuts in. We don’t want to take a pill to reveal
our six-pack abs or drink a shake to whittle our middle. If we were to do those things, we would miss Him
in the journey.

There are things that the Lord wants to teach you right now as you are walking this path. As you
obediently surrender ALL things to Him, He is going to reveal new things to you about who He is, who
He created you to be, and what He is calling you towards. It matters.

And if we skip the entire process trying to take things into our own hands, it will fail. It will.

I just read today that TWO-THIRDS of dieters will end up not only gaining back the weight they initially
lose, but actually end up BIGGER than they started. Aren’t you tired of this same cycle?
Please stop trying to take the short cuts.

92
 Finally Free

The other day someone commented on one of my before-after pictures and said “What plan did you use?
I’ve got to go purchase it!”

My response? The Jesus Plan.

This is your daily reminder: Surrender it to Him. All of it. Your cravings. Your Frustration. Your weight.
Your habits. Your heart. Your mind. Your soul. Your strength. ALL OF IT. EVERYTHING. Let Him
love you into the place where He wants you to be. Is it slower than a quick-fix plan? Yes. Is it worth it?
YES!

Scripture for today: Psalm 27:14 NLT

Wait patiently for the LORD. Be brave and courageous. Yes, wait patiently for the LORD.

Prayer for today:

God,
Help me to trust in Your plan for my life. Help me believe that You are the One that created my body and
so You know better than anyone else how I should be taking care of it. Help me to desire lasting,
sustainable, lifelong change, not a quick fix. Transform me from the inside out. YOU are the plan that I
choose.
Amen.

93
 Finally Free

Write It Out:
Ask the Lord what His goals are for your health journey. What is a realistic goal for where you can be one
year from now? What about six months from now? What about one month from now? Ask Him and then
WRITE IT DOWN.

94
 Finally Free

Healthy Habit: I have a friend who taught me a concept a while back that I have utilized often. She told
me that when I’m faced with a situation where I’m tempted to over-indulge or to make less-than-ideal
choices, to stop and to INVITE A PAUSE.

She said that before responding or making a choice we should stop and pause. We should take inventory
of how we are feeling and what is going on in our head and in our heart. Gather information about what
could have prompted the thoughts of bad choices. Begin to draw conclusions from what you observe and
then use it to choose differently.

Invite a pause.

Isn’t that beautiful? This can be used with many subjects: yelling at your kids, being tempted to gossip
about a co-worker, wanting to skip your workout, binging on junk food, etc.

If you are not sure how to do this, you could always implement some other strategies. Invite a pause by
walking away from the tempting food/situation. Brush your teeth. Go sing a song. Have a dance party
with your kids. Answer some emails. Drink some water.

Keep yourself busy and then come back and decide if it’s worth it.

95
 Finally Free

DAY 24: FUEL

Planning ahead is going to be a huge component of your healthy lifestyle. Whether it means beginning to
start to think about what you will have for supper all week before you go grocery shopping, or whether it
means scheduling when you’ll get in your workouts and time with the Lord, it’s going to take planning!

For those that are more disciplined, planning everything out isn’t as necessary. But for those of us who
are not naturally disciplined and who are trying to figure out how to fit in everything that we need into a
day, a WRITTEN plan can go a long way!

On either Saturday or Sunday, stop and think through your coming week. What events do you have that
will require you to be away from home in the evenings? What meetings do you have at work that will
mean you will be eating out at lunch or needing to pack a lunch from home? Once you’ve determined this,
begin to make a plan for the week for your dinners. Even if you just find a few healthy recipes that you
love, you can make those and then eat leftovers on the other nights. Once your meals are planned, you can
create your shopping lists.

Go back and consider what foods you’ll need to have on hand to prepare your lunches, snacks, and
breakfasts. In the beginning, it may be easiest for you to stick to a few options that you know that you like
that also fit your health goals. Yes, it may get boring, but for most of us, boring is better than being
frustrated and overwhelmed over not knowing what to eat each day.

I learned two quotes early on in my health journey that helped me tremendously. They were:
-“Eat to Live, don’t Live to Eat.” and “Food is fuel.”

These two statements helped me begin analyzing my relationship with food. In the past, I had lived to eat.
I woke up thinking about food, spent most of the day thinking about what foods I would have, and then
went to sleep thinking about it. I wasn’t eating to live; I was totally living to eat.
Considering food as fuel also made a huge shift in my mindset, as it was a reminder of the proper amount
of power food should have over my life. Food has been given to us to fuel us through the tasks that we’ve
been given. Can it also be used for celebrations and for community with others? Sure, but it should not be
the focus.

Eating to excess is a sin. Unfortunately, I know that is hard to read. I know it may make some people
mad. But not exercising self-control and damaging our bodies is wrong. It’s written plain and simple in
the Bible. We must be people who exercise self-control.

96
 Finally Free

And for me, self-control was closely tied to having a well thought out plan ahead of time.
Your nutritional needs and goals will determine what foods you eat. So that you have a reference point,
I’m going to share with you at the end of this day’s material a daily sample of what I choose to eat. I am
showing you this ONLY SO THAT you have an idea. Please do not think that just because this is the way
that I eat that it is the way that you need to eat. ASK THE LORD.

Begin to notice how you feel after eating certain foods. If you’re eating the right foods for your body, you
should have plenty of energy, not be hungry in between snacks and meals, and shouldn’t have cravings. If
you notice that a food doesn’t meet these goals or that it negatively impacts mood, endurance, etc. then try
to eliminate it. Conversely, if you notice that certain foods make you feel good, healthy, and strong, EAT
MORE OF THEM!

What you put in is going to determine what it puts out in energy, strength, endurance, temperament and
capabilities. Fuel yourself well.

Scripture for Today: Ephesians 4:1 NLT

Therefore I, a prisoner for serving the Lord, beg you to lead a life worthy of your calling, for you have
been called by God.

Prayer for Today:

God,
I don’t want to live to eat, I want to live for You. I don’t want to haphazardly float through my days and
weeks without a plan of how to take care of myself. I know that what I put in is going to determine what I
can do. Help me to choose wisely. Give me wisdom to know how to best fuel my body so that I can
accomplish the tasks that You have called me to. I want to live a life worthy of the calling You’ve given
me – in every area of life. Help me steward well.
Amen.

Healthy Habit: Learn to Meal Plan and Meal Prep.

Start small if you need to, but begin trying to plan out healthy snacks and meals ahead of time.
For how I do my weekly meal prep from time to time, read this post:
[Link]

97
 Finally Free

Here is what all you can get done in 1 hour:

[Link]

Bonus:
What I Eat
[Link]

98
 Finally Free

DAY 25
“You are responsible for the talent that has been entrusted to you.”- Henri Frederic Amiel
I read those words and stopped. I read them again.
Responsible…I am RESPONSIBLE for ANY talent entrusted to me.

Or to put it in different terms- I am accountable for the gifts I have been given.
I am accountable for stewarding them well.
Accountable…to who?

God.
The One who crafted these same gifts into our lives and very being.
There is a famous quote by Erma Bombeck that says: “When I stand before God at the end of my life, I
would hope that I would not have a single bit of talent left, and could say, ‘I used everything you gave
me’”.

When I reflect on my own life, I can’t say that this is always true for me. In the areas where I have been
gifted, I don’t always choose to freely share with others. Sometimes I do, but other many times, I don’t.
I use excuses such as “I’m busy…they are fine without my help…I don’t want to seem like a ‘know-it-
all’…it doesn’t really matter anyway…they don’t need me…someone else will do it”.
Maybe you’ve used similar excuses.
But, I’m responsible – No, I’m accountable for how I handle what God’s given me.

ALL of it.
Not just on the days that I feel like helping, or the days that it’s a quick, simple fix, or on days when I
have nothing else going on. Not just some days – EVERY day, because we never know when THIS day
will be our LAST day.
Am I using every bit of what He has gifted me with for His glory?
Am I serving others in love?
Am I equipping others to serve as I share with them what I’ve learned?
I want to look for ways to use up my gifts- to pour out my talents.

Friend, YOU are gifted and equipped to serve others.

99
 Finally Free

You have been given something unique that no one else has.
Are you willing to share it?
Will you offer it up as a sacrifice so that others can be blessed?
Maybe you’re gifted with the words of encouragement, or the ability to organize and plan events.
Maybe you can teach or mentor or prepare meals. Perhaps you have been gifted in music or drama or in
doing the necessary functions of any organization such as cleaning, opening doors and being a smiling
face to those that need it.

WHATEVER YOU ARE CALLED TO DO, DO IT.

When you feel that little nudge telling you to stop in your tracks and to go speak to someone, that is the
Holy Spirit prompting you.
I know. I KNOW – it feels weird. But there is blessing in that moment when you choose to
submit and follow His leading.

When you feel led to encourage someone you know who is walking through a tough time, do it. Your
words may be exactly what they need to hear to keep going.

Bottom line – what we choose to DO matters. And of equal importance – what we choose NOT to do
matters. And one day we will stand before the Lord and be accountable for how we used what He gave us.

Let’s be bold and use up every bit of what we have to serve and love those around us. Holding nothing
back.

Scripture for Today: Romans 14:12 NIV

So then, each of us will give an account of ourselves to God.

Prayer for Today:

God,
I don’t want to waste anything that You have given me. Help me to steward it well. All of it. In areas
where I’m fearful to step forward, make me bold. One day I will stand before You and I want to be able to
say that I used all that I had. My life for Your Glory. So be it, Lord.
Amen.

100
 Finally Free

Write It Out
Ask the Lord where He is calling you to be bolder. What talents/gifts has He given you that you need to
use. Write it down and begin asking Him to show you how to begin moving forward.

101
 Finally Free

Healthy Habit Info:

As you may know, eating a lot highly processed carbs is a great way to spike blood sugar and cause your
body to store excess fat. There are some really GREAT alternatives that you can use for common products
such as pasta and bread.

Pasta Alternatives:
-Broccoli Slaw- You can buy this product in the produce section of your grocery store beside the bagged
salads typically. It’s relatively inexpensive and makes a good alternative for pasta. Just heat up a skillet,
add a little oil of your choice and some garlic, then add the broccoli slaw and cook. Some people prefer it
to be a bit softer and they will add in a little water then put the lid on for a few minutes. Top with your
favorite pasta sauce and you’ve got yourself a delicious, HEALTHY pasta alternative.
-Zucchini Noodles- also known as Zoodles. These are made by spiralizing fresh zucchini. You can read
all the details on how to prepare them at: [Link]
[Link]
-Spaghetti Squash- You can buy these pretty much anywhere during the Fall and winter. There are many
ways to prepare them and most come with a sticker on them with instructions on how to microwave them.
They can be roasted in the oven, but since we’re usually pressed for time, we end up microwaving it.
Once it’s cooked I scrape it out with a fork and then I like to sauté that with some olive oil, garlic, salt,
and pepper. Top with your favorite sauce. Delicious!
-Vegetables- Sometimes when I need to eat up leftover spaghetti sauce, I heat up a bunch of green beans
and just top them with the sauce. Sautéed spinach also works really well for this. Go back to yesterday’s
reading if needed and remind yourself: FOOD IS FUEL!
I can promise you that you’re going to be much better able to go about your work if you’ve eaten a bowl
of one of these alternatives instead of a big bowl of pasta!

For bread alternatives the possibilities are endless!

Think back to Day 10 and the tool we learned to read labels with. When you’re trying to pick out a bread
product, USE THIS TOOL. Choose the one that gives you the lowest hormonal carb number.
Best case is to avoid it all together in most cases and to stick with other options. Lettuce wraps are
amazing and can work for almost any sandwich.
Cucumbers can be hollowed out and used as the outside of your ‘sandwich’.
Even just using the meat itself to wrap up around your fillings can be a delicious alternative. Ex: Spread
your favorite meat or lunch meat out. Top with lettuce, shredded carrots, mayonnaise or mustard, pickles,
etc. then roll up into one long roll.
[Link]

102
 Finally Free

DAY 26
Have you ever accidentally left food in your vehicle overnight? Or possibly for longer?

This past summer, I started to notice a smell in my Van. It started as a small whiff every now and then but
it continued to grow stronger and stronger. It got to the point that my kids would loudly complain that the
van stunk and I would quickly say “it’s from all that stuff y’all leave in here all the time!”

I did check the back of the van to see what it could be coming from, but all I saw were multiple sets of
hand weights, several yoga mats, and my speaker that I use for teaching classes. I was convinced that the
smell had come from my kids going straight from the swimming pool to their car seats and then the car
seats beginning to stink from being so wet. I washed their covers and put them back on fully expecting the
problem to be resolved.

Except it wasn’t.

The smell had gotten so bad that they were begging to drive my husband’s truck instead. In the afternoons
when waiting in the car rider line to pick them up the smell was almost unbearable.

I finally swallowed my pride and told my husband that something in the Van had gone very bad and that
the stench was more than we could stand.

On Sunday afternoon he headed out and began his search to determine the cause. He began pulling out all
of the stuff that I tend to lug around in the van, which is what I should have done in the first place. I
assumed that all that I could see from a quick glance was all that there was.

I soon found out how wrong that I was.

He walked into the house and said, “You have been driving around with an entire rotten watermelon in
the back of your Van.”

What?!?!

103
 Finally Free

Then I remembered. About 2 weeks earlier I had purchased a giant, beautiful watermelon and had left it in
the back as my hands were too full to carry it in when I got home from the store. Then, the next day, I
needed to teach class so I had thrown in all of my weights, my mats, my speaker, and all sorts of other
stuff. The weights had punctured the watermelon and then it had sat there, leaking all into the carpet and
padding of the Van and baking away in the hot NC sun. Eek.

Have you ever tried to get a smell like this out of your car? I went to the store and purchased every type of
air freshener and carpet cleaner I could get my hands on. My husband got to work shampooing and
vacuuming. We did all we could that afternoon and then decided we would let it dry and see how it went
the next day.

Well, as you probably guessed, the stink remained. That rotten watermelon juice had soaked the carpet
and then when left unattended it had soaked down through it into the padding of the Van.
It took many more hours of cleaning and removing the actual padding before we got it back to a space that
we could breathe in again.

Why am I sharing this story with you? Because it parallels our lives and our journeys in many ways.

We set out to do something good. In this example, I decided to purchase a healthy item for my family to
enjoy. The watermelon itself? Good idea. I threw it into the van and then continued on. This GOOD item
got buried under all of the other stuff in life (ex: my weights) and was forgotten. As I piled more and more
on top of it, it began to reveal itself for what it truly was, a rotten addition to our lives.

Before long, that rotten addition (the thing we THOUGHT was a good idea) begins to affect us in ways
we didn’t expect. It begins to make us not enjoy what we have as much. It festers and spreads to affect
other parts of our lives. It begins to affect those around us (ex: my kids refusing to ride in the van). It
eventually overtakes your space.

Friends – sometimes we let a good thing become our ‘god’ thing. Sometimes what appears to be GOOD is
really just in fact a rotten time bomb waiting to explode. And we can try to cover it up, we can try to mask
its smell, we can ignore it and pretend that it’s not there, but it is. It just sits there quietly spreading its
pungent aroma over all that it touches.

The only way to get rid of it is to pull it out at the roots. In our example we had to strip carpet and
padding and go back to the very beginning. For many of you, it’s going to require going back and
plucking out the entire thing all at once.

104
 Finally Free

What seemingly good thing have you allowed to take over your space? What could have started as a way
to nurture yourself that has since taken over your life? Maybe it’s social media. Maybe it’s compulsive
food journaling and calorie counting. Maybe it’s binging and gluttony. Maybe it’s pride. Maybe it’s a
relationship or a habit that you have become addicted to. Maybe it’s a dysfunctional emotional response
that you learned as a child when you were hurt by a parent. Maybe you’ve been deeply wounded by a
friend or a spouse and so you operate from a place of fear.

Whatever it is, TEAR IT OUT. Completely. From the roots. GET IT OUT. As long as you leave it, it’s
going to keep spewing its rottenness on you and on everyone else around you. No matter how many items
you throw on top of it and no matter how much air freshener you spray over top of it, it’s still there. It will
affect you and those around you.

Scripture for Today: Matthew 15:13NIV

He replied, "Every plant that my heavenly Father has not planted will be pulled up by the roots.

Prayer for Today:

God,
I don’t want to keep driving around with rotten fruit in my life. I don’t want to keep trying to disguise it,
cover it up, and pretend it’s not there. I want to call it for what it is – SIN. And it separates me from You.
Can you reveal to me areas where I’ve been doing this that I don’t even realize? Today is the day that I’m
ready to dig it up from the roots and allow You to pluck it out. I’ve suffered from this for far too long and
today is the day of deliverance in the name of Jesus. No longer will this sin keep crippling me and those
around me. No longer will I keep pretending that it doesn’t exist and that the stench from it will pass.
Pluck it out, Father. I repent and ask for Your forgiveness and Your healing. Rescue, God. Heal, God.
Restore, God.
Amen.

105
 Finally Free

Write It Out: What areas did God reveal to you today? Write about it.

106
 Finally Free

Healthy Habit:
Tabatas are a type of workout that you can do from anywhere that are short, intense, AND effective. They
are one of my favorite ways to get in a quick workout. A true tabata involves 20 seconds of work
followed by 10 seconds of rest with the same move being repeated for 8 cycles. Then you rest for 2
minutes and start with another move.

Here’s a 14-minute Tabata workout that you can try. Set yourself a timer and have fun!

Move:
Mountain Climbers (Demo: [Link] )
20 seconds work/10 seconds rest
Repeat 8 times

REST 1 Minute

High Knee Jog (Demo: [Link] )

20 seconds work/10 seconds rest
Repeat 8 times

REST 1 Minute

Squat Jumps (Demo: [Link] )

20 seconds work/10 seconds rest
Repeat 8 times
STRETCH AND COOL DOWN!!!

107
 Finally Free

DAY 27
Tonight I opened up Pinterest. I love Pinterest (as a side note, it is the ULTIMATE time sucker for me. Is
it that way for you?).
The first post that I saw had the following text:
Do it for:
-the stares
-the whispers
-the bikini
-the hipbone
-the gap between your thighs
-the belly shirts
-the melted sweaters
-the light-as-a-feather feeling
-the cute pictures
-the sexy lingerie-and most importantly…YOURSELF
I looked at this and stopped to wonder if it was a joke. I clicked to track it back to its original source and
discovered it was in fact, not a joke.
I read it again, trying to see if there was more to it that I had missed or had somehow misunderstood.
Nope.
That was it.
The entire premise: that we should lose weight so that we can be stared at, so our hipbones can stick out,
so we can pose in immodest clothing and take “cute” pictures…and that we should do it for OUR OWN
SELF.
By now, you know that this is the EXACT opposite of what I believe our motivation should be as
believers.
We pursue a healthy lifestyle to bring honor and glory not to ourselves, but to HIM.
We strengthen our bodies not so that we can have people gawk at them in bikinis or tight clothing, but so
that we are ready and able to accomplish any single task that comes our way.
We spend time preparing and eating foods that nourish our bodies not so that we can shrink the size of our
thighs, but so that we can have the energy we need to serve those around us.
And friends, this is not about us. I’m sorry, it’s not.

108
 Finally Free

Every single time that I tried to lose weight or to get healthy for MYSELF, I failed. Every time I made it
about the way I looked in the mirror, I reverted back to old habits eventually. Each time that I have tried
to improve my physical appearance without first tackling the condition of my heart, it has been a disaster.
So hear me on this… this journey towards getting healthy is worthwhile only if it’s grounded in the right
motivation. It’s worthy of our time and attention only if it’s from an overflow of our love for God and
wanting to bring HIM glory. There may be some physical benefits on your journey that include a smaller
clothing size or looking better on the outside, that is true.

But friends, no set of six-pack abs, bikini, hip bones, or thigh gap can disguise a heart that’s far from
God.

Refuse to be persuaded by the world’s distorted perception of why fitness matters and how you need to
look a certain way to be loved.
You ARE loved. You were created for GOOD things by a God who knew you before you were born and
had every single moment of your life recorded before you ever took your first breath. You are valuable,
you are lovely, you are strong, and you are capable, regardless of what the mirror, the scale, or a Pinterest
post may tell you.
Press on friends in HIS name for HIS glory.

Scripture for Today: Philippians 3:8 NIV

What is more, I consider everything a loss because of the surpassing worth of knowing Christ Jesus my
Lord, for whose sake I have lost all things. I consider them garbage, that I may gain Christ.

Prayer for Today:

God,
Sometimes it gets hard to not get caught up in what the world says I should look like and how I should
act. Sometimes I lose my focus and my motivation gets tied to places that it should never have been. Help
me to continue on this journey doing things Your way. Health is a gift. All of it. It’s given and never
earned. Help me to never forget that, Lord. My physical strength will pass away. It is fleeting. But my
journey with You will not. My hope in You will not. My faith in You will not. Thank you for showing me
a different way.
Amen.

109
 Finally Free

Write It Out:
Stop and reevaluate your goals. Some of these you have written down over the last several weeks. Are
these the goals that the Lord wants you working towards? If not, how do they need to be changed? Spend
time in prayer asking God what He wants and how you can honor Him in your own individual journey.

110
 Finally Free

Healthy Habit: Just Move

Often times, we end up so overwhelmed with our busy schedules that we don’t get in any exercise,
although we know the benefits of physical exercise are vast and powerful. Sometimes we look at our very
full calendars and determine that there is NO way that we can fit in one more thing.

I used to also think that until I realized this:

A 30-minute workout is just 2% of my day. TWO PERCENT.
A 15-minute workout is 1%. ONE PERCENT.

Once I put this into perspective, I realized that I really DID have time, I just wasn’t arranging it well. I
began using my lunch break to get in a quick walk outside or shutting my door, kicking off my heels and
doing a short exercise video.

Was it perfect? No. Was it better than nothing? ABSOLUTELY.

If I couldn’t get it down before work or at lunch, I would do it in the living room with my kids running
around my feet or even at the end of the day when they watched their bedtime show.

Chances are likely that you have 15 minutes somewhere in your day that you can use. Maybe it’s while
you’re washing a load of clothes or while supper is on the stove. Bring a set of hand weights into your
kitchen and get going while you’re waiting on things to cook.

You can make almost ANY location a place where exercise can happen and you can fit it into your
schedule however works best for you.

Some examples:

Add in some strength conditioning moves to your normal day: Calf raises while you brush your teeth, a
wall sit while you’re waiting on your shower to warm up, Push-Ups after you put in a load of laundry,
Squat Jumps during Commercial Breaks. Sprint interval runs back and forth a few times on your way
down the driveway to get the mail. Park your car in the furthest parking spot at work. Take the stairs
instead of the elevator. Do side leg lifts while waiting to check out in the grocery line.

111
 Finally Free

DONE is better than perfect, friends. Today, determine how you can fit in some exercise and stop relying
on the excuse of not having enough time. Anything is better than nothing.

112
 Finally Free

DAY 28
By this point you may be weary. You may feel like throwing in the towel. You may be overwhelmed and
still trying to figure out how in the world you’re going to make this thing last.

I need you to NOT QUIT.

Don’t give up. We will not turn back. We will not relent. He who has called you IS FAITHFUL. He is.
And we know that if He said it, He will do it. We know that He’s not just a Promise Maker, He is a
Promise Keeper. We know that He goes before us and beside us and behind us. We can trust Him.

You started this journey because the Lord has whispered to your soul that He knows you can better
steward what He has given you. He didn’t tell you that it would be easy, but He does promise that He will
lovingly walk each step of this journey with us.

I know that changing lifelong habits and patterns is hard. Learning new ways of handling feelings and
emotions without relying on food is hard. Beginning to wake up your body with exercise is hard.

The good news? YOU WERE MADE FOR HARD THINGS.

And even right now, when you may feel overlooked and overwhelmed, He stands with you and gives you
strength. He sees your heart and He is cheering you on, friend. He is proud of you. Even when you fail
and mess it up. He won’t ever love you any less. His voice is not one of shame or condemnation and He is
inviting you back to the table. Again. As many times as it takes.

This is where the rubber will really meet the road.

You’ve spent 28 days trying to learn more about who He is and more about how you can honor the body
that He’s given you. Now, you get to continue moving forward allowing HIM to guide your journey.

It will have difficult days, but friend, the provision will be sweet. The journey WILL be worth it.

I am so very, very proud of you. And as always, I am praying for you and cheering you on!

113
 Finally Free

Scripture for today: 1 Thessalonians 5:24 NIV

The one who calls you is faithful, and he will do it.

Prayer for Today:

God,
I need more of You. I know that You have called me to this journey and I’m going to need You to walk
with me through it. Help me to keep my eyes focused on YOU and not on the scale. Help me to trust that
YOU are faithful and You will help me see this thing through. I’m ready for more freedom and ready for
more of You. Less of me. More of You.
Amen

Write It Out:
Reflect over the past 28 days. What has the Lord shown you? What are your major takeaways? What
truths can you write down to pull out when you are struggling? How can you continue this process
moving forward? What victories have you already seen? How can you make this sustainable?

114
 Finally Free

Healthy Habit:
Come up with a list of your daily non-negotiable habits. These are going to be your “BIG ROCKS” and
things that you can do each day no matter what to keep you on track.

To get you started thinking, here are a few of mine:

1- Drink water. Each day, I’m going to drink water each chance that I get. Goal: over half my body
weight in ounces. Tips to make this work: Keeping water bottles stocked in places that I am often (Car,
office, kitchen counter, purse).
2- Eat a large salad at least once a day. This helps me to get in a lot of raw vegetables and keeps me full. I
want to fuel my cells well and be healthy from the inside out. Tips to make this work: Meal prep ahead of
time! Here’s my salad info: [Link]
[Link]
3- Have protein with each meal or snack. This is a fundamental component of my preferred way of eating.
Tips to make this work: Keep protein bars and or nuts in my purse, in the car, and at my desk.
4- Breakfast within 1 hour of waking. Most of the time this is accomplished through a protein shake, but
some days we also have eggs and veggies. See Day 16 for recipes.
Begin to think about YOUR daily non-negotiable habits and how you can put them into place. These will
keep you “on track” even when everything else may not be.

115
 Finally Free

WRAPPING IT UP
You’ve done it, friend. You stuck with me for the entire 28 days (or maybe you read the whole book all at
once?) Either way, it is my prayer that you have grown in your faith, grown in your freedom, and that
you’ve gained some new insight that will benefit you moving forward.

I’m praying for you. The one sitting and reading these words right now who isn’t quite sure where to
begin. Remember that He who called you is faithful and that where He calls, He will provide. Where He
calls, He will sustain. Where He calls, He will equip. Take the next step, hand in hand with Him and you
can’t go wrong. You may stumble from time to time, but He will help you right back up and right back
onto the path again.

I am honored that you chose to join me here in this space. Thank you. Thanks for supporting this little
ministry and our vision of helping others to steward well their health for HIS glory. If you’re looking for
more support, please visit us online at [Link] and consider joining our At-Home
TRIBE: a community of women who are committed to stewarding their health well and walking forward
into the calling they have been given. More information can be found at [Link]/at-
home-tribe-membership .

116