SoulStrength Fit is an 8 week program that integrates at-home Bible Study Workouts, daily devotionals, and effective nutrition strategies into your busy life.
Whether you're brand new to exercise and Bible study, or you’ve been exercising and spending time in scripture for years, SoulStrength Fit will challenge you to take your fitness and spiritual growth to the next level. Become a STRONG, FIT, AND HEALTHY WOMAN OF GOD.
"This program has totally helped physically, spiritually and mentally! I'm so happy that I'm feeling such a great difference and better energy. I look forward to these devotionals every day. I'm feeling so much stronger and lost 5lbs so far in the first 3 weeks!"
8 COMPONENTS FOR SUCCESS:
Plus, you’re a Soulstrength Fit Tribe member for life. You’ll have access to all the content within SoulStrength Fit 8 Week Challenge, for as long as the program exists.
You will make changes to your life in this 8 Week Challenge. Nothing crazy. Nothing requiring a complete life turn-around. Nothing that will require multiple hours per day. But you WILL realize all you are capable of. You are a woman made in God’s image, filled with the Holy Spirit, and ready to blossom into the best version of yourself. You will be pleasantly surprised that making time for daily Bible Study and exercise is DOABLE. It’s not just doable, it’s rewarding and life changing. You are ready to grow stronger, healthier, and better than before. You are ready to become God’s best version of YOU. This program is carefully designed to walk you through 8 crucial components for success. Let’s take a look at each:
The At-Home HIIT + Bible Study Workouts are designed to scorch calories, burn fat, and build lean muscle. Each of these (approximately) 30-minute workouts are appropriate for all fitness abilities. You’ll use heavier dumbbells to increase intensity, or follow the provided modifications to make each exercise accessible for your fitness capability.
Here’s what you can expect with each Bible study workout: We’ll begin with a warmup stretch as we listen to the focus Bible verse, then we’ll begin the workout. The HIIT intervals will be 20-30 second of work, followed by about 10 quick seconds of rest. We’ll follow this format for a complete round of exercises, usually about 2-3 minutes, and we’ll conclude each round with a stretch. During each stretch, we’ll consider focus questions related to our focus verse or listen to other verses related to the Bible Study topic.
SoulStrength Fit 8 Week Challenge integrates the following Bible Studies into the at-home strength training workouts:
The SoulStrength Fit 8 Week Challenge includes 3 at-home Bible Study Workouts per week. 3 strength training and cardio HIIT workouts per week will sculpt your body and get you lean! What you’ll need for the program: a couple sets of dumbbells, one lighter and one heavier. You could begin with a set of 5 and 10 lb dumbbells. As your strength increases, you may want to invest in an even heavier set, perhaps 12 or 15. Novice exercisers might begin with a set of 3 lb and 5-8 lb dumbbells. Other than that, a mat is optional if you’ll be exercising on carpet. If you’ll be exercising on a hard ground, a mat is highly recommended.
We can’t grow in our walk with God if we don’t spend time in His word. Therefore, the one crucial habit we will focus on in regards to our spiritual strength and growth will be spending time in God’s word. This program will therefore provide daily devotionals (Monday-Saturday; Sunday I encourage church attendance for teaching, growth, and fellowship time). These devotionals are meant to encourage time for meditation in scripture. I want you to lay the foundation of developing the habit for daily time in God’s word. Some days you may struggle with time and find that you are able to devote just enough time to go through the devotional. Other days you may feel called to continue reading beyond the verses listed in the devotional. Or you may feel pulled to dive into other scripture as well. Or you might find the time and need for a longer time in prayer and just sitting with God. As your SoulStrength guide and coach, I want to help you form the habit of daily time for scripture, prayer, and meditation on God’s word.
On your non-strength training days, you’ll follow a Walking or Cardio Plan that can be used as a 5K training program. This walking plan includes the amount of exercise recommended as the minimum amount to reduce your health risks and maintain optimum health, and it increases from there. Any preferred cardio could be substituted for walking. If you have access to a bike, an elliptical, stair stepper, or rower - or if swimming is your thing, utilize the weekly schedule as a goal time for cardio exercise, whatever the form may be. This Cardio plan will get you fit and healthy!
In order to optimize your results and get you to your best, healthiest self, focusing on your nutrition is a crucial part of the equation. Therefore, Soulstrength Fit 8 Week Challenge includes a Nutrition Guide. This guide focuses on proper nutrition and macronutrients to ensure that your body is processing the proper ratio of fats, carbs and proteins needed to maintain energy and muscle growth, all while changing your body for the better.
We’ll start out with 22 strategies to make macro and calorie counting simple and sustainable. From there, we’ll dive into the following nutrition strategies that will benefit your health and weight loss (or maintenance) goals:
Let’s take the mystery and difficulty out of healthy eating with SoulStrength Fit 8 Week Challenge Whole Foods Recipes. Each recipe will be Paleo friendly, whole foods based, and perhaps most importantly, easy to prepare and family friendly. Eating healthy meals prepared at home can be easy, inexpensive, and tasty. Each recipe has been hand-selected because it’s simple, doesn’t require a ton of ingredients, is healthy and nutritious, and can become a staple in your personal or family meal planning.
We often believe that significant changes in our health, weight, or well being can only come from drastic actions or huge lifestyle changes. But small changes add up! Small changes in behavior can make a big difference. Every small habit you develop - whether good or bad - can have a big impact when repeated enough. Our daily habits can determine who we are vs. who we could be. Our habits can put us on a path to becoming a mediocre version of ourselves, or they can put us on a path to becoming the best version of the person we were created to be. They can keep us from developing our fullest potential, or they can provide the building blocks needed to become our personal best, physically, emotionally, and spiritually. SoulStrength Fit 8 Week Challenge includes a Building the Habits for Success Guide that will lead you through the process of setting health and spiritual goals for yourself, and then helping you plan and prepare for the habits that will lead you to those goals.
Plan your week, track your habits, prioritize your to-do list, schedule in your workouts and devotional time with SoulStrength Fit 8 Week Challenge Weekly Planner for Busy Women. Developing the habits that lead you to your goals doesn’t happen by chance. It requires focus and it requires planning. We’re not simply hoping to become stronger, fitter, more focused women of God; we’re planning for it.
One of the most effective things you can do to change your habits is to join a community where your desired behavior is the normal behavior. SoulStrength Fit includes in the program a Private Facebook Group for women working to build the habits that will improve their physical and spiritual well being. This group is meant to encourage one another along our journey and be a place to share tips, small victories, and questions. Surround yourself with women who share your goals. Be encouraged and inspired by their successes, and be present to encourage and inspire others as well. In addition, you will receive guidance from SSF founder and creator throughout the program. For less than the cost of two private training sessions with Kelly, you’ll have access to her coaching for the whole 8 weeks. Ask your fitness and nutrition questions, share your victories and results, and receive the motivation and accountability you need. In addition to the fitness aspect of the FB group, you may not currently be in a women’s Bible Study group, have access to a group, or feel you have the time to commit to a group. Kelly is bringing her experience as a women’s small group leader to you.
If you’re working to become stronger, healthier, and more confident than before, this program is for you.
If you know deep down inside that no matter what, you’re going to make your physical and spiritual health a priority - even if you don’t know how you’re going to make that happen - this program is for you.
If you have struggled and struggled to create the fitness and spiritual habits you desire, and you’re exhausted but still trying, this program is for you.
If you can’t figure out why others seem like their health and spiritual lives are flourishing, and you still feel stuck or confused, then this program is for you.
And if you know in your heart and in your gut that God has created you for better, healthier, and more amazing things to happen as you grow in Him, even if your track record doesn’t quite show it yet, then this program is for you.
I hope this program finds you just at the right time. You are ready to grow stronger, healthier, and better than before.
You are ready to become God’s best version of YOU.
I’ve spent years of my life not working toward my fullest potential. I’ve spent years too occupied with all that needs to be done - laundry, dishes, dinner, homework, after school activities - that my life became one in which I was just trying to get by, to simply keep up with everyday demands. This “just need to make it through” mentality did not lead to me living my most vibrant life for God. This mentality didn’t set me up for the personal growth I desired. In fact, this mentality allowed me to accept “good enough,” robbing me of the opportunity to truly grow, flourish, and develop into the best version of the person God has created me to be - physically, spiritually and emotionally.
I’m guessing that you, too, have experienced the challenge with keeping up with life’s demands while still prioritizing your physical and spiritual health.
Here’s a question for you: Have you ever felt that growing physically or spiritually stronger is too big a goal for you to accomplish? Have you ever felt like your goals are too big and out of reach?
Because they feel too big and out of reach, you put them on the shelf. Instead of going after them you settle for you busy, just-getting-by lifestyle that leaves you feeling less than vibrant, less than your personal best.
You know you’ve got potential. You can envision yourself healthy and strong. You can imagine yourself deepening your walk with God and growing more loving, more patient, more self aware.
You’re here right now, gathering information about a program designed to make you not just a stronger woman, but a stronger woman of God. That proves to me that you’re in this. You’re ready for more. And you’re not taking your health or your walk with God lightly. You were meant for more. You were meant to feel that you are doing you’re very best with all God has given you - your body, your time, your heart, mind and soul. You know how I know this? Because this is exactly how I feel. I don’t want to waste my days not growing into the best version of the person God has created me to be. I want to be healthy, fit, and strong. I want to feel patient, wise, and calm. I want to thrive as a wife and mother, daughter and friend. And I believe that you do too. If I’m right, then this program is for you.
We can (and should!) invite Him to be part of each activity that fills our day. No matter where we are or what we’re doing, we can come to God in prayer. In this way, we are able to pray without ceasing.
Colossians 3:17 tells us: "Whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”
Brining prayer and focused Bible study to workouts shows us that we really can pray in the midst of any activity throughout our busy day.
We honor God by taking care of these bodies He has given us. We should take care of our strength and health so that we can be ready in all situations to be used by God. When we feel strong and healthy, and when we take care of ourselves physically, we are more capable of demonstrating the patience, endurance, and perseverance required to be our best self for God’s glory.
Romans 12:1 “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.”
“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.” 1 Corinthins 7:2
It is a privilege, a joy, and a duty to honor God with the bodies He has given us. My view of exercise changes when I see it through this lense. It’s not about vanity or fitting in with the world’s standards of beauty, it’s about taking care of this amazing gift God has graciously given me. I know that I will be held accountable for what I did with all of God’s gifts. Did I use them, care for them and help them flourish, or did I bury them away and give them no attention. You have the opportunity to make exercise a form of praise and thanksgiving when you do it for and with the Lord.
Matthew 25:23 “Well done, good and faithful servant! You have been faithful with a few things; I will put you in charge of many things.”
We build this strength when we do things that may feel hard or unpleasant (like getting in a workout when you’d rather relax and watch netflix!).
The more we use these characteristics, the more we will grow and develop them. Like trying to build a muscle, we grow in strength, in self-discipline, and endurance when we use these characteristics and put them to work. And when we’re not feeling particularly strong or self-disciplined? Thankfully, we can be assured our strength and self-discipline comes from God! We have it - we just need to tap into the source and utilize it!
Isaiah 41:10 “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
Exercise has been shown to be one of the most effective ways to improve memory and attention. Exercise that gets your heart rate up leads directly and immediately to improved focus and concentration. Part of the reason exercise enhances memory, cognition, and attention has to do with blood flow. Research shows that when we exercise, blood pressure and blood flow increase everywhere in the body, including the brain. More blood means more energy and oxygen, which makes our brain perform better. Now let’s apply this improved cognition, memory, and attention to scripture! Dallas Willard, professor of Philosophy at the University of Southern California, wrote, “Bible memorization is absolutely fundamental to spiritual formation. If I had to choose between all the disciplines of the spiritual life, I would choose Bible memorization, because it is a fundamental way of filling our minds with what it needs.”
Psalm 119:11 “I have stored up your word in my heart, that I might not sin against you.”
Psalm 1:1-3 “Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”
Deuteronomy 11:18 “Fix these words of mine in your hearts and minds; tie them as symbols on your hands and bind them on your foreheads.
Matthew 4:4 “But he answered, ‘It is written, “Man shall not live by bread alone, but by every word that comes from the mouth of God.’”
SoulStrength Fit is led by Kelly Wenner, private trainer, small group leader, wife and mom. Kelly is passionate about working with busy women who are looking to feel their best - both physically and spiritually. Her mission is to help you realize your greatest potential and to become the best version of the person God has created you to be.
SoulStrength Fit Tribe members can ask questions and get feedback from Kelly throughout the duration of the 8 Week Challenge.
"Because of my busy schedule, I always had trouble with being consistent with getting in my exercise and quiet time. With SoulStrength Fit, I've developed the habits of getting both in regularly. I've lost 30 pounds and developed the habits to improve my life.""
The cost SoulStrength Fit 8 Week Challenge is $169.
This covers all 8 components, including professional coaching as well as lifetime access for as long as the program exists. SoulsStrength Fit 8 Week challenge only happens a few times a year, so don't miss out on this opportunity to get FIT FOR A PURPOSE.
When you invest in your physical and spiritual health through SoulStrength Fit 8 Week Challenge, you're also helping support children who are impacted by AIDS and poverty in Kenya. 20% of SoulStrength profits are lovingly donated to the Renand Foundation:
"Our hope is to prevent child slavery by providing education, medical care, dental care, and financial assistance to families living in impoverished communities through outreach projects that improve the local economy"
Keep up to date on the latest info, and get information to prepare you for the program.