Faith When It’s Not Easy, Fuel When You’re Busy, and Fitness That Actually Fits Your Life

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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.

🙏 Opening Prayer:

Lord, thank You for being our anchor through every storm. Help us trust You more, even when we’re overwhelmed. Center our minds, strengthen our bodies, and steady our hearts. In Jesus’ name, amen.

👋 Note from me & today’s snapshot:

We wrapped up our Bible study in Luke 8 this week, and one simple phrase from Jesus rocked me: “Where is your faith?” It reminded me how quickly I can go from praising God to panicking when things don’t go my way. From my training schedule to a small lie I had to own up to, this week was full of little moments that challenged me to choose faith, humility, and intentionality.

Today’s snapshot:

• 🙌 FAITH: What Jesus' question in the storm reminded me of this week

• 🏃‍♂️ FITNESS: New training structure during half marathon and marathon prep

• 🍽️ NUTRITION: How I hit my protein goal effortlessly each day (and how you can too)

• 💬 RELATIONSHIPS: A small lie, a big lesson, and a reminder from the Holy Spirit

• 🧠 PERSONAL GROWTH: Why waking up early—even without perfect sleep—changed my mindset

🙌 FAITH

In Luke 8, the disciples are panicking in the storm while Jesus is sleeping. When they wake Him up, He calms the wind and waves—and then says, “Where is your faith?” (Luke 8:25)

That hit me hard.

I’ll go to church, raise my hands, feel filled… and then by Tuesday, I’m overwhelmed with stress. I start trying to fix everything myself instead of turning to the One who promises to carry me through.

Jesus didn’t say, “Why don’t you have more money, more plans, more hustle?” He asked, “Where is your faith?”

This week, I’ve been reminded: I don’t need to have all the answers. I just need to stay anchored in Him.

🏃‍♂️ FITNESS

I officially started prep for the Boulder Half and NYC Marathon this week.

🗓 Weekly Schedule Overview:

• Monday:
  🏃‍♂️ Speed workout (usually intervals or tempo run)
  💪 Mobility work in the evening

• Tuesday:
  💪 Full-body lift with a lower body emphasis (heavy hinges, unilateral work, carries)

• Wednesday:
  🏃‍♂️ Easy zone 2 run 
  🧘 Stretch + recovery work

• Thursday:
  💪 Full-body lift with an even upper/lower split (push/pull, squats, athletic power work)
  🚶 Light walk or movement snacks throughout the day

• Friday:
  🏃‍♂️ Long run (moved from Sunday → Friday this season)
  ✝️ Why? I’ve joined a new Saturday morning Bible study and value Sunday rest and church time. This small shift keeps my long run sacred without sacrificing spiritual priorities.

• Saturday:
  💪 Full-body lift with an upper body emphasis (presses, rows, core finishers)
  📖 Bible study + community in the morning

• Sunday:
  🏃‍♂️ Short recovery run (20–30 mins, easy pace)
  ⛪ Church + full rest from hard training

This is a new structure for me. I’ve never done long runs on Fridays, but it works for my life right now.

💡 Here’s the mindset shift:

I don’t build my life around my training—I build my training around my life.

Faith, my relationship, and business are top priorities in this season, so my fitness routine supports those, not competes with them.

You can still get incredible results in a busy season. You just need intentional structure, not more intensity.

🍽️ NUTRITION

One of the biggest questions I get is: “How do I hit my protein goal without tracking every bite?”

Here’s my strategy: Live a protein-forward lifestyle.

• Start with your goal: I aim for 200g/day (around 1g/lb of body weight)

• Eat 3 meals + 1–2 snacks/desserts

• Break it down: ~50–60g/meal + ~20g pre-workout or snack

What that looks like:

• Breakfast: 2 eggs, 300g egg whites, turkey, spinach

• Lunch: 8–10 oz ground beef or chicken + rice and veggies

• Snack: Greek yogurt + Noble Origins protein + cowboy colostrum (use these links for a BIG discount)

• Dessert: Protein oats or cottage cheese bowl

🧠 Mindset Shift:

You don’t need to track every gram—just build your meals around protein, not with protein.

Focus on anchoring each meal with a high-quality protein source first, then fill in carbs, fats, and flavor. When you approach food this way, hitting your goal becomes second nature.

💬 RELATIONSHIPS

This week, I lied to my fiancée.

She asked if I knew how to change the oil. Instead of saying, “Not really, but I can learn,” I let pride answer for me: “Yeah, of course.”

It wasn’t malicious. But it wasn’t honest either.

The next day, while fasting, I went to AutoZone to actually figure it out—and as I started, the Holy Spirit convicted me hard.

I called her and told the truth. She forgave me, I finished the oil change, and finally… I got hungry. Spiritually and physically.

Small lies chip away at trust. But honesty builds intimacy.

🧠 PERSONAL GROWTH

I’ve been waking up at 5 am again—not with 8 hours of sleep, unfortunately, but with purpose.

That early time with God → training → breakfast → focused work = huge momentum in my day.

By 8am, I’ve already invested in the things that matter most. And that frees up my evenings for rest, relationships, and life admin.

It’s not about being in the 5 am club. It’s about knowing when you operate best and protecting that time like your life depends on it—because in a way, it does.

🙏 Closing Prayer

Father, thank You for grace when we fall short, for wisdom when we’re lost, and for the strength to keep showing up. Help us honor You with our bodies, our time, and our words this week. May we trust You more deeply in every area. Amen.

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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