This week focuses on laying the groundwork for your spiritual and physical journey. You’ll build strength through resistance training and focus on key devotional topics like sacrifice, forgiveness, and rooting yourself in Christ.

• Strength Training Workouts: Use Me God 1, Use Me God 2, Use Me God 3

• Psalms Shape Up Cardio Workouts: Psalm 1, Psalm 34 (or Walk)

• Daily Devotionals: A Living Sacrifice, Forgiveness, Rooted in Christ, Trials & Difficulties, Use Your Gifts

• Coaching Lessons: Introduction to overcoming roadblocks and recognizing God’s presence in challenges.

In Week 2, participants build strength through faith, relying on God during moments of weakness. This week’s devotionals and workouts focus on overcoming challenges with faith and growing spiritually through perseverance.

• Strength Training Workouts: Use Me in My Weakness 1, Use Me in My Weakness 2, Proverbs 31

• Psalms Shape Up Cardio Workouts: Psalm 91, Psalm 139 (or Walk)

• Daily Devotionals: Are You Available for God?, Do You Take Time to Thank God?, Handling Your Weaknesses, Healing, Proverbs 31 Woman

• Coaching Lessons: Overcoming mindset roadblocks, using scripture for strength, and finding peace in God’s presence.

This week helps participants combat comparison and envy by focusing on their unique gifts and trusting God’s plan. Workouts build physical strength, while devotionals guide participants through spiritual growth and emotional resilience.

• Strength Training Workouts: Comparison & Envy 1, Comparison & Envy 2, Forgiveness & Mercy

• Psalms Shape Up Cardio Workouts: Psalm 121, Psalm 103 (or Walk)

• Daily Devotionals: Peacemakers Do Not Envy, Search Me God, Spiritual Gifts, Light in the Darkness, Forgiveness & Mercy

• Coaching Lessons: Surrounding yourself for success and practical tips on foods to eat and avoid.

Week 4 emphasizes nourishment for both the body and spirit. Participants will focus on self-care and trusting God’s daily provision, while resistance training workouts continue to build physical strength.

• Strength Training Workouts: Lord’s Prayer 1, Lord’s Prayer 2, Hurried Life

• Psalms Shape Up Cardio Workouts: Psalm 8, Psalm 46 (or Walk)

• Daily Devotionals: Lord’s Prayer, Self-Care, Daily Bread, Does God Know Best?, God’s Healing

• Coaching Lessons: 21-Day Veggie Challenge, Gallon of Water a Day Challenge, and mindful eating practices.

In Week 5, participants focus on making Christ central in their lives. Strength training workouts continue to build physical endurance, while devotionals explore themes of faith, action, and keeping Christ at the center of all decisions.

• Strength Training Workouts: Hurried Life, Fruit of the Spirit 1, Fruit of the Spirit 2

• Psalms Shape Up Cardio Workouts: Psalm 63, Psalm 23 (or Walk)

• Daily Devotionals: Faith and Action, Make Jesus Central, Ride in Christ, Competing with Jesus, What’s Competing with Jesus?

• Coaching Lessons: Setting calorie goals, losing fat without muscle loss, and supplement success.

This week explores the fruits of the Spirit and how to live them out in both daily life and workouts. Strength training sessions focus on patience, kindness, and self-discipline, while Psalms Shape Up cardio workouts provide space to reflect on praise and trust in God.

• Strength Training Workouts: Fruit of the Spirit 3, Fruit of the Spirit 4, Fruit of the Spirit 5

• Psalms Shape Up Cardio Workouts: Psalm 150, Psalm 37 (or Walk)

• Daily Devotionals: Joy & Peace, Patience, Kindness & Goodness, Results of Your Sin, Do People See Jesus in You?, Go Into the World

• Coaching Lessons: Meal plans for breakfast, lunch, and dinner, creating healthy eating habits for long-term success.

Week 7 focuses on dealing with anxiety and stress, relying on God’s promises and learning to release control. Resistance training workouts challenge participants to push through physical barriers while relying on God’s strength, and the Psalms Shape Up cardio sessions remind them to trust in God’s timing and provision.

• Workouts:

  • Monday: Anxious No More 1 (Resistance Training Bible Study): Focuses on casting your anxieties on God and learning to trust Him with your fears.
  • Tuesday: Psalm 27 (Psalms Shape Up Cardio): Discusses the confidence we have in the Lord, reminding participants that God is their light and salvation, even in darkness.
  • Wednesday: Anxious No More 2 (Resistance Training Bible Study): Continues the theme of releasing worry and finding peace in God's plan.
  • Thursday: Psalm 40 (Psalms Shape Up Cardio): Highlights waiting patiently for the Lord and trusting that He hears your cries and will deliver you in His perfect timing.
  • Friday: Anxious No More 3 (Resistance Training Bible Study): Encourages participants to embrace the peace that surpasses understanding, relying on God’s promises.
  • Saturday: Walk and reflection day.

• Devotionals:

  • Dealing with Anxiety: Learn how to bring your worries to God and release control to Him.
  • Let Go of the Need to Control: Reflect on surrendering control to God and trusting His plans for your life.
  • There Is Power in Prayer: Explore the strength and peace that comes through prayer, even in the most difficult situations.

• Coaching Lessons:

  • Weight loss tips that align with trusting God in the process and not rushing through the journey.
  • Fasting benefits and learning to hunger for God over worldly desires.

The final week encourages participants to finish strong and stay the course beyond the program. Strength training workouts continue to challenge participants physically, while devotionals focus on trusting God’s strength and “running the race” in both faith and fitness.

• Strength Training Workouts: Anxious No More 4, Anxious No More 5, Be Strong in the Lord

• Psalms Shape Up Cardio Workouts: Psalm 66, Psalm 42 (or Walk)

• Daily Devotionals: Contentment, Hard Pressed but Hopeful, Get Out of Your Boat, Run the Race, Armor of God

• Coaching Lessons: Intermittent fasting, avoiding plateaus, and planning next steps after the program.