BOLD Living, Dangers of Overtraining, and a Powerful Journaling Activity to Find Peace

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Welcome to One Day Out, a weekly newsletter to help deepen your faith, enhance your health, and guide you in pursuing a purpose-filled life.

Today’s Snapshot:

• How to live more BOLDLY

• Why overtraining is holding you back

• Journal activity: release the things holding you back

• Updates on the Spotify for health 👀

Pray this prayer for courage and confidence:

Heavenly Father, I thank you for the gift of life and the opportunity to mirror the image of your Son, Jesus Christ, in all that I do and say. Lord, give me the courage and confidence to speak, act, and live boldly in a way that pleases you and encourages others. Help guide me today and every day to walk boldly on the path you have laid out for me.

God’s Word

Please read that again and let it sink in.

How many times have we let the thought of what people might think stop us from taking action?

Here’s something that we all (myself included) need to remember:

Nobody cares. And we shouldn’t let the fear of the opinion of man stop us from living a BOLD life.

The temptation to give into fear is the devil playing tricks on us, and the way we let him win is if we give into it.

Jesus is the greatest testament of boldness of all time.

In Luke 4 Jesus is fasting in the desert for 40 days and is tempted by the devil 3 times. He relied on the Word of God and silenced the devil all 3 of those times.

Even when He was weak, tired, and hungry, He called on God’s Word to get Him through the tough time: “And Jesus answered him, saying, It is written, That man shall not live by bread alone, but by every word of God” (Luke 4:4 KJV).

Let’s also not forget that He suffered and died on the cross for OUR sins. He never once denied that He was the Son of God and was ridiculed throughout His whole life.

Yet, He never stopped being bold.

His boldness is a reminder to pray to the Lord to release the fear of man or the judgment of others and to live boldly by the convictions God has given us.

Food for thought: How can you be BOLD in your faith this week?

Overtraining is holding you back

There is a difference between being fit and being healthy.

In 2022-2023 I caught the endurance bug and started training for marathons and ultramarathons.

I was running 40-60 miles per week and strength training training 4-5 times per week.

There was minimal emphasis placed on recovery. I was only sleeping 5-7 hours per night, not fueling properly, skipping out on mobility and stretching, and the list goes on.

I was wearing a WHOOP at the time, and I saw my HRV (heart rate variability) drop 35% over 6 months due to overtraining and underrecovering.

My hormones were also all out of whack and my testosterone levels were dangerously low for someone as young and active as myself.

It wasn’t until suffering a sudden cardiac arrest in August of 2023 that made me realize that when I would be able to train again, things had to be different if I was going to truly honor the body God has given me and keep pushing my limits.

Here are a few changes I made to my training, diet, and lifestyle:

• Aim for 7+ hours of sleep per night

• Get 95% of my calories from non-processed, one-ingredient foods

• Up my caloric intake to match my daily expenditure

• Decrease training volume and replace it with recovery modalities like sauna, cold plunge, mobility, and foam rolling

• Take an off day when needed, regardless of what the training schedule says

These simple changes helped me triple my testosterone levels in 6 months, increase my energy levels, enhance my performance, and feel more like myself again.

God wants us to honor the bodies He has given us because if we’re continually exhausted, we can’t carry out His plan for us.

“Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body” (1 Corinthians 6:19-20 ESV).

Elaborate on how it has helped me enhance my fitness and grow in my faith

Journaling activity: release what’s stealing your joy

This weekend I did a 21-hour water fast to spend intimate time with the Lord.

Recently I had let worldly things cause me anxiety, fear, and doubt, which were stealing my joy.

I spent a lot of time in my journal, which has been a way I have deepened my relationship with God.

I wrote down all of the things that had been stealing my joy, then, I asked God to lift them from my heart.

For the rest of the day, I felt like a weight had been lifted from my chest.

This morning, as I write this, I have more peace than I have felt in a while.

I encourage you to turn to God and ask Him to release the things stealing your joy rather than trying to work through it on your own.

Upspace (the Spotify for health) is almost here 👀

In 2022 I became the co-founder of Upspace, a platform with all your favorite health content from your favorite creators in one spot.

Until now, there hasn't been one central place for all the health content out there. There are a million apps, programs, PDFs, and follow-alongs, but nowhere to go for everything all in one place.

Like Spotify creating one place for music and musicians, Upspace is creating one place to find all your health content from your favorite creators.

You will be able to find workouts, recipes, meditations, and more from me and other creators, coaches, trainers, and industry experts.

The first 100 people who get into the app will get it for FREE!

You can sign up for updates here to get updates on the release.

Be BOLD this week.

Know others who want to grow in their faith, optimize their health, and live a biblically sound life according to God’s word? Share this and let’s grow His Kingdom!

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