When I Let God Reshape My Days, My Health and Focus Fell Into Place

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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, I thank You for the new week ahead. I pray that You would center my heart on You, give me clarity and discipline, and help me to see Your hand in every area of my life. May I glorify You in my thoughts, words, and actions. In Jesus’ name, Amen.

I’m trying a new format this week with shorter pieces in multiple sections—faith, fitness, nutrition, relationships, and personal growth. Let me know if you like this style!

Faith 🙌

On Tuesday night, I stood surrounded by 400+ young adults in praise and worship, and I was reminded how powerful it is to gather and open God’s Word. The pastor spoke about Jesus being the object of our faith. That struck me. It’s easy to put faith in ourselves, our plans, or what the world offers—but all of those will fail us. Jesus is the only one who doesn’t. He’s the firm foundation, the rock we stand on. When He’s the focus of our faith, the anxiety of life fades into peace.

If you’re feeling overwhelmed or distracted this week, try this: take a quiet moment—5 minutes, even—and pray this simple prayer: “Jesus, help me make You the center of my life today.”

Fitness 🏃‍♂️💨

I’ve started adding sprinting back into my training routine. It’s not just for the fat loss or muscle growth (though sprinting is incredible for both), but because it sharpens my focus and boosts my natural testosterone levels. Sprinting reminds me that intensity—when used right—builds resilience. If you’ve been feeling stagnant, add a few sprints to your week.

And don’t worry if you’re not a sprinter. You can apply the same principle with short, intense bursts of movement—like hill sprints, cycling, rowing, or skiing intervals. The key is to challenge yourself to break through comfort zones and build mental toughness. Plus, there are SO MANY health benefits.

Nutrition 🍽️😴 

Lately, I’ve been focusing on how to structure dinner to get better, deeper sleep. Here’s what’s been working for me: I eat the majority of my carbs before and after my training session—when my body needs the energy and recovery the most. Then, at dinner, I keep it simple: a smaller meal high in protein and veggies, with moderate to low fats and carbs.

Why? Because it helps my digestion settle before bed, reduces blood sugar swings overnight, and sets me up for deeper, more restful sleep. When I used to eat huge dinners, I’d often wake up groggy or with stomach discomfort. Now, this smaller, cleaner meal helps me wind down naturally.

If you tend to have late dinners or work late hours, consider prepping a simple meal ahead of time—like grilled chicken with veggies, sweet potato, and avocado. That way, you avoid the temptation of late-night snacking or heavy meals that disrupt sleep.

👉 See my grocery list and meal planning guide here

Relationships 💬💍 

Right now, I’m 99 days away from marrying my best friend. One thing the Lord has been teaching me in this season is to not let little frustrations build up. Ephesians 4:26 says, “Do not let the sun go down while you are still angry.”

Honestly, this is not something I’ve been great at in the past. I used to bottle things up, let frustration build, and then either lash out or withdraw. It’s something I’ve had to bring to the Lord, asking for His help to soften my heart and give me courage to speak in love.

I’m learning to say things gently and immediately, instead of letting them fester. It’s not always easy, but it keeps peace in the relationship and honors God.

This applies to friendships and family too. If something’s bothering you, ask God for the courage to share it in love. A simple, “Hey, can we talk about this?” can prevent hurt and strengthen your connection.

Personal Growth 🧠⚡

One of my biggest struggles in entrepreneurship has been structure. Recently, I made a change: I reserve the first hour of my day for the Lord. Then, I dive into 3 hours of deep work on high-leverage tasks—whether it’s creating content, building systems, or writing this newsletter. After a late-morning workout and lunch, I handle calls, meetings, and admin in the afternoon. Prioritizing my energy this way has been a game-changer.

🙌 I realize that not everyone has the ability to structure their day like this—especially if you’re working a 9-5. But the principle remains the same: protect your best energy for the most important work. For example, if you’re in a 9-5, could you wake up 30 minutes earlier to spend time with the Lord and then use your lunch break for a focused, high-leverage task (like personal growth reading, writing, or planning)? It’s not about copying my routine—it’s about finding a rhythm that works for your life and gives God your first and best.

Closing Prayer 🙏 

Father, thank You for Your guidance in every area of my life. Help me to stay disciplined, intentional, and faithful in all that I do. Teach me to love others, to work with excellence, and to rest in You. Thank You for Your grace and for always leading me forward. In Jesus’ name, Amen.

I’m opening up 2 coaching spots for June! I’m looking for Kingdom-minded men and women who are ready to integrate faith, fitness, and nutrition into a sustainable lifestyle and truly transform. If you’re tired of feeling stuck in your fitness, faith, or focus, I’m here to help. Let’s create a personalized plan that fits your goals and honors God. Click here to book a call with me.

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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