Welcome to your

14-Day Faithful & Fit Fast Start Plan! 

 
 
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We're glad you're here

Welcome, welcome! We created this 14-day Fast Start Plan as a way to launch you into a new, healthier way of eating, exercising and living. 

Our hope is that our Fast Start Plan will keep you motivated and excited about your health, as well as taking some of the guess work out of what a healthy lifestyle looks like.

Remember, if you want to change your life you're going to have to change some things about your life.  This Fast Start plan will motivate and equip you to make healthy changes so you can live with more energy, health and strength. 

Here at Faithful Workouts, we don't care how many times you feel like you've "failed" in the past, we really believe that with God's help you can do this


So how does this 14-Day Fast Start work? Pretty simple! 

Each day includes:

1. Your Video - Inspirational stories and practical information (please make time for this video it's such an important piece!)

2. Your Verse - a daily Bible verse

3. Your Workout -  you can choose the level that's best for you:

  • Getting Started (pre-beginner or senior)
  • Beginner
  • Intermediate
  • Advanced

4. Your Menu Plan - which includes recipes for your 3 meals (vegetarian. gluten and dairy free options) , snack options and a grocery list 

5. Your Challenge - something to push you a bit with your faith, fitness or food

You've got this

Surrounding yourself with a group of people who can lift you up when you're feeling down and cheer with you over your victories is an important part of your journey to better health. I highly recommend that you join our 14-Day Fast Start Facebook Group! 

Just click on your current date to get started!


Day 1

 

Faith:

Philippians 4:13, "I can do all things through Christ who strengthens me."

I wanted to start your 14 Day Fast Start with this verse because it's so important that you believe these words. I want you to put them to memory so when doubts set, in you can claim this truth. You are a son or a daughter of the true king, and you should be confident in who you are and who's you are!

Listen to this song and you will be singing Philippians 4:13 all day: "I Can" by Nicole C. Mullen

(click here to listen)

Fitness:

Click on the workout that's best for your fitness level. 

Food: CLICK HERE to view your week 1 menu plan and grocery list

Breakfast

  • 1/2 Grapefruit (or your favorite fruit)
  • Spinach Bar - Recipe
  • (make enough spinach bars for breakfast tomorrow)
  • (Dairy Free (DF) Option) 2 Eggs 

Snack

Lunch

  • Tuna Cakes with Cucumber Relish - Recipe
  • (Vegetarian Option) - Sweet Potato and Black Bean Burger - Recipe

Snack

Dinner:

Challenge:

Read through your weekly menu plan and decide on the recipes you will use.  Head to the grocery store so you are prepared for the week. It's hard to eat healthy when you don't have healthy food in your house! When it comes to your health, you can either set yourself up for success or set yourself up to give in to unhealthy foods - but if you plan ahead and buy the healthy foods and have them in your home, you're half way there! 

To view your menu plan for the entire week Click Here


Day 2

 

Faith:

Psalm 139:14, "I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well."

I love this prayer from The Blue Book by Jim Branch, "Heavenly Father, who created us beautifully and wonderfully, may we always look to You for our value and worth, remembering that we are a unique expression of your infinite love, care and creativity. Help us, O Lord, to see ourselves as you see us." Today, ask God to help you see yourself (and others) the way he sees you!

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Spinach Bar - Recipe
  • 1/2 Grapefruit (or your favorite fruit)

Snack

Lunch

  • Greek salad with quinoa - Recipe
  • (make extra quinoa for lunch tomorrow)
  • (Vegetarian Option omit chicken and DF Option omit Feta)

Snack

Dinner

Click here to watch a video on how to cook tonight's dinner.

  • Salmon with Grilled Tomatoes, Green Beans and Salad - Recipe
  • (make extra green beans for lunch tomorrow and extra salmon for dinner tomorrow)
  • (Vegetarian Option) Stuffed Peppers - Recipe

Challenge:

Today, make a list of at least 10 things you like about yourself. God made you to be unique and he knows that you are worthy of his love and his time - and maybe it's time your started believing him!


Day 3

 

Faith:

Romans 12:1 (The Message)  "So here’s what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him."

God loves you and wants you to have a full and satisfying life and that's why He asks you to give your life as a sacrifice, to die to yourself, to live to glorify Him. I know this might sound weird, but when we stop living for ourselves and we stop trying to follow the ways of 'the world' we will live with more joy and peace and FREEDOM! Everything God asks of us is because of His love for us, and he knows he created us for more than constantly thinking only about ourselves and our own problems - he created us to rise above.

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Organic or GF Toast with 1/2 an avocado spread on it. Salt and pepper to taste
  • Golden Milk - Recipe

Snack

Lunch

  • Quinoa and edamame salad - Recipe
  • Green Beans (hopefully you have some leftover from last night)

Snack

Dinner

  • Salmon Tacos (if you have leftover salmon from last night you can use that) - Recipe
  • Cole Slaw - Recipe
  • Black Beans (when using canned beans make sure they are BPA free)
  • (Vegetarian Option) Pasta Primavera - Recipe

challenge: 

Keep track of how much added sugar you eat. Remember 4 grams of sugar = 1 tsp. The first step in cutting back on sugar is being aware of how much sugar is in the foods you eat. You do not have to include sugar that comes naturally in fruit or vegetables, but make sure to look closely at the sugar content in everything else - especially any sodas, coffee drinks or smoothies you may have throughout the day.


Day 4

 

Faith:

1 Thessalonians 5:23, Now may the God of peace make you holy in every way, and may your whole spirit and soul and body be kept blameless until our Lord Jesus Christ comes again."

God cares about all parts of your life. He wants you to be both physically and spiritually fit, but do you believe that God cares about all these different parts and details in your life? Do you believe that he cares about everything and not just the big things?

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Huevos Rancheros topped with Avocado - Recipe 

Snack

Lunch

  • Tabbouleh - Recipe
  • Carrot Sticks
  • (Vegetarian Option) Substitute snap peas for shrimp

Snack

Dinner

  • Chicken with White Bean Mash - Recipe
  • Broccoli (steam or roast broccoli) 
  • Fruit Crisp - Recipe
  • (make extra chicken for lunch & dinner tomorrow and extra fruit crisp for breakfast tomorrow)
  • (Vegetarian Option) Mediterranean Tofu - Recipe

Challenge:

Drink 8 glasses of water today. If it's hard for you to drink plain water try squeezing some fresh lemon, lime, orange or even grapefruit into it! I personally love sparkling water, and there's nothing better on a hot day than some sparkling water, ice and some fresh lemon or lime squeezed into it! If you buy sparkling water, stick to brands that don't have added fake or real sugar. 


Day 5

 

Faith:

Psalm 139: 7-10, "I can never escape from your Spirit! I can never get away from your presence! If I go up to heaven, you are there; if I go down to the grave, you are there. If I ride the wings of the morning, if I dwell by the farthest oceans, even there your hand will guide me, and your strength will support me."

If you feel distant from God it's not because He's left you. He is always there with open arms ready to pull you in close and comfort you - sometimes all he's looking for from you is that you ask him to come close.

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Fruit Crisp topped with 1/3 cup plain Greek (or diary-free) Yogurt - Recipe

Snack

Lunch

  • Asian Lettuce Wraps - Recipe
  • Apple
  • (Vegetarian Option) Omit chicken and use more vegetables in lettuce wraps

Snack

Dinner

  • Pasta with Chicken & Wilted Greens - Recipe
  • Side salad: Lettuce, cucumber, red peppers and dressing of your choice - Recipe
  • (make extra pasta for tomorrow's lunch)
  • (Vegetarian Option) Omit Chicken in Pasta Recipe

Challenge: 

Start the day with some prayer! Take at least 10 minutes and start your day talking to God. Ask Him t help you on your journey to better health. Pray for those you love who don't know Jesus. Pray for the leaders of your country.

The 2nd part of this challenge is to limit your sugar intake to less than 24 grams (6 tsps.) of added sugar. You don't need to include the sugar that is naturally in fruit or vegetables.


Day 6

 

Faith:

Proverbs 3:5, "Trust in the Lord with all your heart and lean not on your own understanding."

Psalm 9:10, "Those who know your name trust in you..."

Isaiah 26:3, "You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!"

Proverbs 26:30, "A peaceful heart leads to a healthy body.."

I mentioned these verse in the video but I wanted to write them out so you could read them again and see that God's plan for a healthy body begins with trusting in Him. Yes, exercise and healthy eating are important but we need to trust God too! Without that part - trust - your health will never be truly complete and whole. 

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • 1/2 cup plain Greek (or Dairy free) yogurt with a 1/2 cup diced berries topped with 1 tbsp chopped pecans

Snack

Lunch

  • Pasta from last night's dinner (can eat hot or cold) - Recipe

Snack

Dinner

  • Super Quick Vegetable Soup - Recipe
  • Salad with Blueberries and Goat Cheese (omit cheese for DF) - Recipe
  • (make extra soup and salad for tomorrow's lunch, don't put dressing on the salad for tomorrow)

Challenge:

I truly believe the better you know God the easier it will be for you to navigate through life. I'm not saying your life will necessarily be easier, but when you have the Word of God in your heart you will be able to handle the challenges that come your way and you'll experience great joy and peace! You challenge is to watch this video called "That's My King."

Click Here to watch video


Day 7

 

Faith:

Matthew 14:25-31,  "Shortly before dawn Jesus went out to them, walking on the lake. When the disciples saw him walking on the lake, they were terrified. “It’s a ghost,” they said, and cried out in fear. But Jesus immediately said to them: “Take courage! It is I. Don’t be afraid.

“Lord, if it’s you,” Peter replied, “tell me to come to you on the water.  “Come,” he said.

Then Peter got down out of the boat, walked on the water and came toward Jesus. But when he saw the wind, he was afraid and, beginning to sink, cried out, “Lord, save me!” Immediately Jesus reached out his hand and caught him. “You of little faith,” he said, “why did you doubt?” 

What are the waves that may come at you to try and push you off course on your journey to better health? What can you do to not let these "waves" to crash over you? 

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • 1/2 cup plain Greek (or Dairy free)  yogurt with a 1/2 cup diced berries topped with 1 tbsp chopped pecans

Snack

Lunch

  • Vegetable Soup (from last night's dinner) - Recipe
  • Blueberry Salad (from last night's dinner) - Recipe

Snack

Dinner

  • Greek Style Shrimp - Recipe
  • Side Salad  (lettuce, peppers, onions, cucumber and dressing of your choice) - Recipe
  • Vegetarian Option) Substitute white beans in place of shrimp

 

Challenge:

Colossians 1:15, "Christ is the visible image of the invisible God".

If we want to know God better we can look at Jesus. The best way to get to know Jesus is to read the Bible to see what he said and did. There are so many verses I could share but here are just 2 more of them below. Your challenge today is to go and read the bible and find some more of these verses that show the true character of God!

( Matthew 23:37, "O Jerusalem, Jerusalem, the city that kills the prophets and stones God's messengers! How often I have wanted to gather your children together as a hen protects her chicks beneath her wings, but you wouldn't let me." (God wants to protect you like a mother protects her young)

1 John 3:16, "This is how we know what love is: Jesus Christ laid down his life for us." )

 


Day 8

 

Faith:

 "God's purpose is greater than our problems” 

No matter WHAT you're going through right now, and no matter how impossible it is to see the value in what you're suffering, know that there is purpose in it. There is no insignificant person or purpose when it comes to God, and so just know that, even when you can't see it, God's plans are at work. And those plans are good. 

Fitness: CLICK HERE to view your week 2 menu plan and grocery list!

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Organic or GF Toast with 2 tsp real peanut or almond butter
  • Small banana

Snack

Lunch

  • Grilled Tortilla Pizza (can cook in over too) - Recipe
  • (Dairy Free Option) use DF cheese

Snack

Dinner

Click Here to watch a video about tonight's dinner and all of tomorrow's meal (recipes included on page)

  • Grilled Chicken
  • Baked Sweet Potato with Plain Greek Yogurt and Dried Dill
  • Sautéed Peppers & Onions
  • Cole Slaw
  • (Vegetarian Option) Omit Grilled Chicken 

Challenge:

Read through your weekly menu plan and decide on the recipes you will use.  Head to the grocery store so you are prepared for the week. It's hard to eat healthy when you don't have healthy food in your house!   

The second part of this challenge is to think about one unhealthy item you can start to limit. Maybe you drink a soda everyday, or maybe it's a bar of chocolate every other day. We're not saying you can never have this item, but this week, limit it to only once a week!


Day 9

 

Faith:

Galatians 3:5 " I ask you again, does God give you the Holy Spirit and work miracles among you because you obey the law? Of course not! It is because you believe the message you heard about Christ."

Too often we fall into thinking that it is our works that make us worthy of God's love and attention, but its not what we do that pleases God, but what we believe.  Through Jesus, we are washed clean and we are worthy and we are lights in this world. It is our faith that pleases God, not all of the great ministries we're involved with or all of the things we volunteer for or all of the things we do. Today, just be you and live with faith and know that that is enough!

Fitness:

Click on the workout that's best for your fitness level. 

Food:

(If you didn't watch the video from yesterday click here to see how to cook today's meals. Recipes include on page. 

Breakfast

  • Frittata - Recipe
  • (Vegetarian Option) substitute white beans for chicken)

Snack

Lunch

  • Sweet Potato &  Black Bean Burger
  • Cole Slaw

Snack

Dinner

  • Chicken Parmesan (omit cheese or use DF option if needed)
  • Baked Potato with Plain Greek (or dairy free) Yogurt and Dried Dill
  • Side Salad (lettuce and any other vegetables you like with dressing of your choice) - Recipe
  • (make extra potatoes for tomorrow's breakfast)
  • (Vegetarian Option) Eggplant Stacks - Recipe

Challenge:

Eat at least 3 servings of vegetables today. Choosing vegetables for snacks is a great way to eat extra vegetables. The 2nd part of the challenge is to invite a friend to join you on this journey to better health. This can look like a lot of different things, but maybe start by inviting them to workout with you or go on a hike with you one day!


Day 10

 

Faith:

Matthew 20:28, "For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”

We are called to love and serve others. We are called to give to those in need. We are called to take care of the widows and orphans and visit those in prison. Doing these things isn't necessary to secure our place in heaven but because of our faith we should be compelled to go and do these things. Who can you serve and love on today? When we serve and love others, we take our eyes off ourselves and our own troubles and, in truth, we are more free and at peace because we're living how Jesus lived!

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Mexican Egg & Potato Pot - Recipe

Snack

Lunch

  • Asian Vegetable Soup - Recipe
  • (make extra for tomorrow's lunch)

Snack

Dinner

  • Meatloaf - Recipe
  • Zucchini Fries - Recipe
  • Caesar Salad with Grapefruit - Recipe
  • (make extra meatloaf and fries for tomorrow)
  • (Vegetarian Option: Make extra for dinner tomorrow) Chickpea Cakes - Recipe

Challenge:

Serve someone today. Make a meal for someone, visit an elderly person, research ministries in your area that need volunteers. I challenge you to do this because I have experienced the truth of Acts 20:35, "'It is more blessed to give than to receive." I've come to really believe that as I've seen the power of serving in my own life.  


Day 11

 

Faith:

2 Corinthians 10:5, "We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ."

When we think things like "I'm not good enough. I don't have what it takes to succeed....." They are lies and we need to demolish these thoughts! The best way to break-free from these lies is to cover them with the truth of God's Word. Here's what I mean by this. 

Lie: "I don't have what is takes to succeed"

Truth: "I can do all things through Christ who strengthens me" (Phil 4:13)

Truth: "Nothing's impossible with God." Luke 1:37

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Put zucchini fries from last night into a small pan crack and warm over med. heat. Crack an egg over fries and cover pan. Cook until egg is set can do this with most leftover vegetables)

Snack

Lunch

Snack

Dinner

  • Meatloaf - Recipe
  • Brushetta Avocado - Recipe
  • Sautéed Spinach - Recipe
  • (make extra spinach for breakfast tomorrow)
  • (Vegetarian Option) Chickpea cakes from last night

Challenge:

Write down one lie that you've been listening to. What Bible verse can you memorize to help youbreak-free from that lie? 

The 2nd part of this challenge is to give 100% to your workout today. I mean really give it your ALL!  You'll be surprised how much you are capable of. 


Day 12

 

Ephesians 3:14-19, "When I think of all this, I fall to my knees and pray to the Father, the Creator of everything in heaven and on earth. I pray that from his glorious, unlimited resources he will empower you with inner strength through his Spirit. Then Christ will make his home in your hearts as you trust in him. Your roots will grow down into God’s love and keep you strong. And may you have the power to understand, as all God’s people should, how wide, how long, how high, and how deep his love is. May you experience the love of Christ, though it is too great to understand fully. Then you will be made complete with all the fullness of life and power that comes from God."

I pray you will have inner strength. I pray Christ will be more and more at home in your hearts. I pray you will begin to understand just how loved you are!

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Put leftover spinach (or any cooked vegetables you have on hand) into a pan and warm over med. heat. Crack an egg over the spinach, cover and cook until egg is set. 

Snack

Lunch

  • Asparagus Salad with Lemon Vinaigrette - Recipe
  • Handful of nuts
  • (make extra asparagus for dinner)

Snack

Dinner

  • Grilled Tortilla Pizza - Recipe
  • Asparagus

Challenge:

Drink at least 60 oz. of water, limit your sugar to less than 24 grams AND eat at least 3 servings of vegetables. This is a tough one but I want you to see how good it feels to give your body proper fuel. If you are somewhat of a sugar addict you may feel worse before you feel better, think of it as withdrawal symptoms. Like other addictions it can be painful to go through withdrawals but well worth it!


Day 13

 

Faith:

1 Corinthians 16:13-14, "Be on guard. Be true to what you believe. Be courageous. Be strong. Andy everything you do must be done with love."

1 Corinthians 13:2, "...if I have a faith that can move mountains, but do not have love, I am nothing."

The Bible is all about love. God is love. God sent His son to die for you because of love. He wants us to glorify Him in all we do because He loves us and knows that living for Him bring us more joy and peace. Everything from Genesis to Revelation is all about love. 

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Avocado, Tomato Toast - Recipe

Snack

Lunch

  • Nicoise Salad - Recipe
  • (Vegetarian Option) Omit Tuna and add extra hard boiled egg

Snack

Dinner

  • Chickpea Cakes - Recipe 
  • Organic Brown Rice - cook according to package
  • Tropical Fruit Salad (can substitute with your favorite fruits) - Recipe
  • (make extra chickpea cakes, rice and salad for tomorrow)

Challenge:

OK, are you ready to step out of your comfort zone? Today, you need to tell someone you love them. For some of you this may be no challenge at all but for others this could be very uncomfortable. Pray and ask God who you should reach out to with these life giving words, "I love you." They don't just set your free, but they can set others free as well.


Day 14

 

Faith:

John 8:36,  "So if the Son sets you free, you will be free indeed."

Galatians 5:1, "It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery."

You are free, free, free! Christ has paid for you with his own blood, and he would have died on that cross, even if it was just for you to be free and to know the radical love that he has for you.  Cling to God so that you can remain free and not go back to your old ways. 

Fitness:

Click on the workout that's best for your fitness level. 

Food:

Breakfast

  • Tropical Fruit Salad topped with 1/2 Cup Plain Greek Yogurt

Snack

Lunch

  • Chickpea cake (from last night)  over mixed greens and diced tomatoes topped with olive oil and juice of 1/4 lemon - Recipe

Snack

Dinner

  • Chicken Red Curry (use rice from last night's dinner) - Recipe
  • (Vegetarian Option) Omit chicken and add extra vegetables

Challenge:

Write down three things you can do to ensure you continue down the path to better health. Take those three things and tape them on your refrigerator or bathroom mirror - don't just write them down and forget them a week later. You can continue to live a healthy lifestyle, and we want you to know that we believe in you! My hope is that one of the things you write down is to sign up for our Faithful & Fit Plan so we can continue on this journey together.


Snack Options:

  • Dried apricots (no sulfur dioxide added) with real peanut or almond butter (made from only nuts & salt)
  • Apple sliced and sprinkled with lemon juice and cinnamon
  • 1/2 Banana with 2 tsp. real peanut butter
  • 1/2 Grapefruit
  • 1/2 Avocado with balsamic vinegar and olive oil
  • 8 Tortilla chips with salsa
  • Carrots and celery sticks with healthy dip- Recipe
  • Vegetable soup - Recipe  
  • Small handful of nuts
  • Some oatmeal with fruit and nuts on top
  • 1/2 Cup plain yogurt with fresh fruit 
  • Smoothie
  • Golden Milk - Recipe

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