5 Ways to Get Back on Track with Faith and Fitness

Have you ever looked at your fitness or nutrition habits and thought, “I used to be so good at this... what happened?” Whether it's been a few weeks or a few years, starting over can feel heavy—especially when shame tries to set the pace.

But here's the truth: you're not starting from scratch. You're picking up obedience again. And this time, it can be different.

This post will walk you through five simple steps to reset your health rhythms with grace, sustainability, and spiritual purpose. No hustle required.

1. Start Strength Training Again (Yes, 10 Minutes Counts)

One of the first ways to rebuild momentum is to reintroduce strength training in small, doable doses.

“Start with 10 to 15 minutes… I promise you that is going to build your body and it's going to build your consistency.”

You don’t need a full hour or fancy equipment. Begin with 2–3 short sessions per week. You’ll not only begin building lean muscle (which improves metabolism and energy), but you’ll also gain confidence—a quick win that leads to more wins.

And if you’re feeling too advanced for just 10 minutes? Shaela gently calls us out:

“If you're not doing anything consistently, you're not too advanced—you're just overestimating where you're at.”

2. Add One Extra Serving of Protein

Protein is often overlooked, but it’s essential when rebuilding health habits.

“Aim for one palm of protein—20 to 30 grams—at each meal. Then add one extra serving per day.”

This supports your strength workouts, helps balance blood sugar, and reduces cravings. You can keep it simple: a protein shake, leftovers, or extra chicken at dinner. No need for complex macros or tracking apps.

“Protein doesn’t have to be super complicated… We can figure out a rhythm that works for your body—not someone else’s spreadsheet.”

3. Increase Your Non-Exercise Movement (NEAT)

NEAT = Non-Exercise Activity Thermogenesis. Basically: more natural movement throughout your day.

Walk. Dance with your kids. Garden. Clean. Take phone calls while pacing.

“Movement accumulates. It doesn't have to be intense to be impactful.”

After building strength and adding protein, increasing NEAT helps support fat loss, energy, and metabolism. It’s especially effective because it’s rooted in real life, not rigid schedules.

Think of this as adding joy to your movement—not just checking off a workout box.

4. Hydrate with Balance (and Add Electrolytes)

You’ve probably heard “drink more water!” But did you know too much plain water can actually cause fatigue?

“You can be drinking a ton of water and have dehydration symptoms… because you're flushing the minerals out.”

Instead, aim to drink half your body weight in ounces per day and supplement with electrolytes (like LMNT or Re-Lyte) a few times a week—especially on workout or hot days.

Use a bottle you love. Keep it near you all day. And don’t guzzle—sip steadily.

5. Supplement Smart—Not More

You don’t need a shelf full of pills and powders to be healthy. Just a few foundational supplements can bridge gaps and support your body long term.

“Supplements aren't shortcuts. They’re support.”

Top 3 recommendations:

• Juice Plus (fruits & veggies) - (you can click here to find out more)
• Omegas (brain, skin, hormone support)
• Vitamin D (especially if you’ve been low before)

Look for NSF-certified brands to ensure safety and ingredient quality. And build the habit by storing supplements where you’ll see them and pairing with a consistent routine (like breakfast).

Let’s recap your reset steps:

1. Strength train 2–3 times per week (start with 10–15 minutes).
2. Add 1 extra serving of protein each day.
3. Increase non-exercise movement like walking or dancing.
4. Hydrate wisely with water + electrolytes.
5. Supplement smart with what your body actually needs.

“You don’t need a new plan. You just need a new rhythm.”

God didn’t call you to hustle for health or shrink your body. He called you to strengthen it—to equip you for the life He’s placed in your hands.

As Proverbs 31:17 says:
“She equips herself with strength and makes her arms strong.”

So take a breath. Pick one step. Start again—not from scratch, but from faith.