Obeying in silence, training with intention, and loving with language

Read on: onedayout.com

Read time: 5 minutes

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 the breath in our lungs and the opportunity to walk in obedience. Help us to trust Your ways, even when they don’t align with our own understanding. Give us the strength to follow You in the big and small.

👋 TODAY’S AGENDA

This week was a reminder that progress doesn’t always look like grinding harder—it looks like surrender, simplicity, and showing up with consistency. Whether it was in the Word, the gym, the kitchen, or a conversation with my fiancée… God kept reminding me that obedience leads to blessing.

🙌 FAITH

One theme has been showing up in every area of my life this week: obedience.

Our Bible study started Luke, and chapter 1 is packed with examples of obedience and disobedience. Mary says, “Let it be to me according to your word.” Elizabeth praises God in quiet reverence. And then there’s Zechariah—who questions God and loses his voice until John is born.

I also read through 1 and 2 John this week. Both epistles emphasize obedience—not out of fear, but out of love for the Father. Obedience isn’t legalism. It’s intimacy. It’s alignment.

📍Food for thought: What would obedience to God look like for you today—even if no one else sees it?

🏃‍♂️ FITNESS

For years, I thought more = better. More miles. More weights. More reps.

But that mindset led to overtraining, low energy, hormonal issues, and honestly… burnout.

Now I’m doing 3 full-body lifts per week (45–60 min), 1 sprint session, 1 VO2 max workout, and one easy long run with friends. That’s it. And I feel better than ever.

There’s a principle called the Minimum Viable Dose—doing the least amount needed to still make meaningful progress. Not only does it work, but it gives you your life back.

If you’re exhausted from doing “everything,” maybe the answer is actually doing less—but doing it better.

🍽️ NUTRITION

I’ve been focusing on two things: protein leveraging and macro fasting.

🍳 Protein Leveraging = front-loading your protein early in the day. Keeps you full, helps you hit your goal, stabilizes energy, and prevents nighttime binges.

🥑 Macro Fasting = saving most of your carbs/fats for later. That way, if a spontaneous ice cream run or dinner date comes up, you’ve got flexibility without guilt.

I first heard about macro fasting from Will Tennyson on YouTube—worth a watch.

This isn’t something I’ve always been great at. I’ve had to surrender control and ask God to help me fuel my body with intention—not obsession.

💬 RELATIONSHIPS

Conviction hit me hard this week: I haven’t been the best communicator in my relationship.

The Lord reminded me that our partners should be edified with our words. Compliments aren’t just nice—they’re needed. I’ve been trying to be more intentional in calling out the things I admire in my fiancée: her heart, her joy, her wisdom, her beauty.

Men, don’t assume she knows. Tell her. Show her. Speak life over her.

🧠 PERSONAL GROWTH

I started reading At Your Best by Cary Nieuwhof, and it flipped a switch: stop managing your time—start managing your energy.

We all have green, yellow, and red zones throughout the day. I used to waste my green zone (mornings) on training… but that’s when my creativity is highest. Now I’m training later in the day so I can write, think, and plan when I’m most locked in.

It’s a simple change—but it’s had a massive ROI.

📍Question: What task are you avoiding because you “don’t have time”? What if the issue isn’t time—but timing?

🙏 Closing Prayer

Father, thank You for calling us to walk in obedience—not because You want control, but because You want closeness. Help us trust You more. Help us train with intention, eat with wisdom, speak with love, and live with purpose.

In Jesus’ name,
Amen.

🎯 2 Coaching Spots Open!

Tired of training hard but still feeling stuck?
Struggling to stay consistent with nutrition and faith?

You don’t need another generic plan.
You need a sustainable system that aligns with your values.

I’m opening 2 coaching spots this month for Kingdom-minded men and women ready to transform their fitness, nutrition, and walk with God.

👉 Book your free discovery call

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!

WAS THIS FORWARDED TO YOU? Sign up here!

QUESTIONS OR THOUGHTS? Reply to this email!