The Faith Collection from Momentum Jewelry designed by FaithFueled Mom

Over the years, there have been many fantastic opportunities I contribute all to God’s plan.  The new release of the Faith Collection from Momentum Jewelry is another God wink.


I was asked to help design the new Faith Line from Momentum Jewelry.  Momentum Jewelry is a workout-friendly jewelry company that shares motivational sayings to inspire you on your adventures.  In May, they will be adding the new Faith Collection designed by FaithFueled Mom.  It’s a significant opportunity that I prayed for and was very intentional. Each piece was chosen explicitly from Biblical Scriptures and stories.  I wanted to share the seven wraps (which, if you’ve been following me, you know I do everything in seven because it’s the complete number).  There are seven new motivational wraps, mySparks, miniSparks, and charms that you can choose or design your customized color wrap to inspire and motivate you on your fitness journey.

I was prayerful on each design.  They each have a significance and not just Scripture to encourage, but a story found in the Bible that supports the encouragement. Throughout my weight loss, fitness, and wellness journey God’s word has been pivotal in giving me direction on how to honor my temple. I do little things to fix my eyes on the Lord throughout the day.  I pray often. Not just in the morning and at night but throughout the day. I reread Scripture not just morning or at night but throughout the day. Whether it’s the Power Verse for the week or if it’s something that comes up in my day. I usually have a Bible on my desk for access because I am old school. But I also have the Bible app for when I don’t have a physical Bible.

God’s word can breathe life into you, much like people listening to affirmations.

These seven designs have been prayed over, and I am excited to share them.

She will not fail

“God is within her, she will not fail; God will help her at the break of day.” Psalm 46:5

I know you have heard the saying, “Failing isn’t final,” but failing isn’t even an option when you have God within you. It has nothing to do with who we are and everything with God.  This verse talks about the city of Jerusalem, which was a thriving city because of the power of God. Most cities to thrive, they need to have abundant agriculture and access to water.  Jerusalem had no river, but it had God, which is more than we need in any situation.  So, when you look down at this wrap on your wrist, I pray that you realize where your power truly lies and that is in Jesus means you will not and cannot fail.

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.

Girl, Get up!

The following design is a God-inspired inspiration. I was preparing to teach from the story of Jairus’ daughter. Jairus was a Pharisee who at the time was known to disprove Jesus. But Jairus sought Jesus to revive his dead daughter.

Before we were believers, we were our souls. We were dead from sins, but we were brought back to life through the miracles of Jesus’ death and resurrection.  Jesus did this for Jairus’ daughter.  Mark 5:35-41 says,

While Jesus was still speaking, some people came from the house of Jairus, the synagogue leader.“Your daughter is dead,” they said. “Why bother the teacher anymore?” Overhearing what they said, Jesus told him, Don’t be afraidjust believe.” He did not let anyone follow him except Peter, James and John the brother of James.When they came to the home of the synagogue leader, Jesus saw a commotion, with people crying and wailing loudly. He went in and said to them, Why all this commotion and wailing?The child is not dead but asleep.” But they laughed at him. After he put them all out, he took the child’s father and mother and the disciples who were with him, and went in where the child was. He took her by the hand and said to her, Talitha koum!” (which means Little girlI say to youget up!”).

The revival of Jesus is real.  When you feel like your soul is dead, or your faith is sleeping, or you need a reminder of the power of God.  This wrap is a reminder that Jesus has to power to overcome all things. Even death!

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.

Be Strong

This Scripture is popular in the faith and fitness community, but it is exegesis sometimes. In the Bible, all parts are essential.

Joshua 1:9 says, 

Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

Joshua’s successor was Moses. He had served Moses for 40 years and was trusted to take the people of Israelites into the promised land.  But after, enduring 40 years in the wilderness was intimidating.  It also shows in verse 5 that Joshua was afraid he would overtake.  But the Lord reminds Joshua to “be strong and courageous” in verse 6, and the Lord will never leave nor forsake you.

We often are afraid of the unknown.  When anything is unfamiliar, uncomfortable, or new, we rest in comfort. I pray that this wrap not only reminds you that your strength lies in the Lord, and when you listen to the Lord and be strong and courageous, you will overcome and have the true victory.

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.

I can do all things through Christ.

If we call on the Lord, will we get supernatural strength and be able to lift cars off the ground and do amazing strength feats- if it’s in the Lord’s will.  God is sovereign, meaning He has all the power over everything, unlike the villain in a movie. God does not abuse His power. He only uses it for our good.  But as believers, we can tap into that power through the Holy Spirit.

Paul wrote this letter to the Corinth church to give them hope, guidance, and directions. Philippians 4:13 is a reminder of where our power lives, which is in Jesus, and when we unite with Him, we will have the supernatural strength we need to overcome.  God is good like that. When we walk in His will, we can do anything.  How powerful is that? I hope this wrap reminds you to tap into the strength of the Lord.

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.

Jesus Never Quit On Me

This wrap is near and dear to my heart.  Early in my weight loss journey, a friend gave me a silicone band that said, “Jesus never quit on me,” and I rarely took it off.  My story is that before Jesus came into my life, I was a serial quitter. I quit everything but my marriage, and I probably would have quit that too soon if it wasn’t for Jesus.  When I recommitted my life to the Lord, I wanted to show up in all aspects as if I was working for the Lord.  That conviction changed my work ethic, dedication, and discipline.  Despite the Lord redeeming my quitter spirit, I often want to give up and hide.  Then I look down at my wrist and remember that Jesus never quit on me. He endured carrying the cross and didn’t quit. He stumbled, he fell, but Jesus continued to take the cross that He would die for me. Suppose the Lord could endure torture and trudge on so that I may be saved. Even on those days, I want to quit. I can’t because I am reminded of the promise of the Lord. Part of my bondage comes from abandonment and knowing that I have a heavenly Father no matter what I do, say, my mistakes. He will never leave me nor forsake me.  I sometimes need to meditate on the promise because there is no one in this world I can say the same, but I know Jesus will NEVER QUIT ON ME!

 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you. Hebrews 13:5-6

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.

Fear Not

So do not fear, for I am with you;do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10

Fear comes when we try to do things on our own and not seek God.  It’s an instinct for our safety when we are acting without the provision and protection of the Lord.  God is our protector. We do not have to fear; we don’t have to walk this earth in fear or anxiety.  The Lord is there to protect us.  This wrap is a reminder to stop living for and by ourselves and come under the protection of the Lord and live for Him-fearless.

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.


Faith Over Fear

Now faith is the assurance of things hoped for, the conviction of things not seen. Hebrews 11:1

My faith has fueled my journey. The actions I take today are to support and uncertain tomorrow.  I can have faith because I trust and assurance that it will be done if it is the Lord’s will.  That is what has fueled me over the years and continues to challenge me to try uncomfortable things that may result in the Lord’s glory.

You can grab this design in various colors, but if you don’t like any of the color options, you can customize the wrap when the line launches in May.

The New Faith Collection by Momentum Jewelry

I am so proud of the Faith Line by Momentum Jewelry designed by FaithFueled Mom. I never in a million years thought I would design a faith-based athletic jewelry collection, but here we are witnessing through fitness one wrist at a time.  There are also footnotes which are inspirational plates you can place on your shoelaces to encourage your runs. If you ever participated in the walking challenge with me, you can be inspired while talking to Jesus while workshopping and walking.

This is an early release of this new collection. They are available for pre-sell.  Use code PRAISEPLANK22 for a discount. When you buy one, take a photo, and share it on Facebook and Instagram. Thank you, Lord, for all the fantastic opportunities you have given me to share His glory.

I’d love to know what you think. Comment below your favorite wrap design.



14-Day Praise Plank Workout Plan

1. Exercise Equipment Needed:

  • A Foam Roller. (Affiliate) A great way to release sore muscles post-workout or to use on active recovery days.

STARTER KIT: Resistance Tubing, Fabric Mini Loop Bands, 8 inches Core Ball

COMPLETE KIT: Resistance Tubing, Fabric Mini Loop Bands, 8 inch Core Ball, Core Gliders

PREMIUM KIT: Resistance Tubing, Fabric Mini Loop Bands, 8 inch Core Ball, Core Gliders, Yoga Mat

My workouts are to be accessible for everyone if you have dumbbells in various sizes you can use those instead of the resistance tubing. 

2. Time Requirement 

Varies from 17-minute workouts to 40-minute workouts, 5-6 days per week. You can always take more rest days as needed. And scale back to 3-4 days a week, if choosing 3-4 workouts I suggest: 

  • One Leg Workout
  • One Arm Workout
  • One-Cardio and Core Workout
  • Recovery 

3. Fitness Level

There are options for all fitness levels in the daily workout videos but you must choose to try the other options before saying that you can’t do an exercise.

4. Cost

FREE! No sign-up is needed, this is a FREE “Quick Workouts” Workout Plan, or joins the FaithFueled Life App for $1! No reoccurring charge.

Download Free Workout Plan PDF



How to Use this 2-Week Workout Plan:

  1. Download the 14 Day Worship & Workouts Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device’s home screen for easy access.
    1. Open this workout calendar pdf in the browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
    4. You can also join the FaithFueled Life app for $1 for a One-Month Trial. Track your progress, utilize the habit tracker, healthy eating guidelines, and “Smart View” on any Smart TV
  3. Hover over and then click on the bold text each day to access the full-length, real-time workout video on Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube 
  5. Share your daily workouts with me by tagging @faithfueledmom @momentumjewelry on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

** Some bonuses. Download Scripture Plan and Download the full Program Guide Here!

Thank you for being steadfast and immovable in a world that is continually shifting, pivoting, and changing. Lord, you remain. Help me to regain my balance and focus on you in times of change. You will always be true and you will never change. Thank you, Lord. In Jesus’ name, Amen.

Share on Pinterest: FREE 2-Week Workout Plan At Home

More Workout Programs


We have for all wellness needs:

Note: Before beginning any new exercise program you should consult with your physician. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program FaithFueled™, LLC recommends that you consult with your physician. FaithFueled™, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

About Our Sponsors

This is a sponsored post in partnership with Momentum Jewelry. All words and opinions are my own. Thank you for supporting FaithFueled.

Momentum Jewelry

FIND ALL MY exclusive releases of Faith-Based wraps designed by FaithFueled Mom. This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting FaithFueled.

Subscribe to the list to enter the giveaway for a Momentum Prize Pack!

  • 5 winners
  • Value:
  • Prize:
    Mometum Jewely Faith Line Prize Pack

Momentum Jewelry Prize Pack




PROMOTION DESCRIPTION: The Momentum Jewelry Prize Pack ('Sweepstakes') begins on April 18, 2022 and ends on May 2, 2022 (the 'Promotion Period').

The sponsor of this Sweepstakes is 1. Check-in Daily; Share your Praise or recite the daily Scripture 30-60 seconds on your Facebook or Instagram stories and post on your grid. 2. Tag @momentumjewelry 3. Use Hashtag #praiseplank22 #findyourspark #faithfueled Join my Facebook Group for additional support and encouragement. I will be going LIVE daily with my plank challenge, and hopefully, you will join me. Even if you do it privately on your own, I have some verses for you to use in your meditation. I will be on Instagram, Facebook, and Twitter watching and praising you!! ('Sponsor'). By participating in the Sweepstakes, each Entrant unconditionally accepts and agrees to comply with and abide by these Official Rules and the decisions of Sponsor, which shall be final and binding in all respects. Sponsor is responsible for the collection, submission or processing of Entries and the overall administration of the Sweepstakes. Entrants should look solely to Sponsor with any questions, comments or problems related to the Sweepstakes. Sponsor may be reached by email at during the Promotion Period.

ELIGIBILITY: Open to legal residents of who are (the 'Entrant'). Sponsor, and their respective parents, subsidiaries, affiliates, distributors, retailers, sales representatives, advertising and promotion agencies and each of their respective officers, directors and employees (the 'Promotion Entities'), are ineligible to enter the Sweepstakes or win a prize. Household Members and Immediate Family Members of such individuals are also not eligible to enter or win. 'Household Members' shall mean those people who share the same residence at least three months a year. 'Immediate Family Members' shall mean parents, step-parents, legal guardians, children, step-children, siblings, step-siblings, or spouses. This Sweepstakes is subject to all applicable federal, state and local laws and regulations and is void where prohibited or restricted by law.

HOW TO ENTER: Enter the Sweepstakes during the Promotion Period online by visiting the entry form, which can be found on the following website at Automated or robotic Entries submitted by individuals or organizations will be disqualified. Internet entry must be made by the Entrant. Any attempt by Entrant to obtain more than the stated number of Entries by using multiple/different email addresses, identities, registrations, logins or any other methods, including, but not limited to, commercial contest/sweepstakes subscription notification and/or entering services, will void Entrant's Entries and that Entrant may be disqualified. Final eligibility for the award of any prize is subject to eligibility verification as set forth below. All Entries must be posted by the end of the Promotion Period in order to participate. Sponsor's database clock will be the official timekeeper for this Sweepstakes.

WINNER SELECTION: The Winner(s) of the Sweepstakes will be selected in a random drawing from among all eligible Entries received throughout the Promotion Period. The random drawing will be conducted within about 7 days after the Promotion Period by Sponsor or its designated representatives, whose decisions are final. Odds of winning will vary depending on the number of eligible Entries received.

WINNER NOTIFICATION: Winner will be notified by email at the email address provided in the Entry Information approximately within 7 days after the random drawing. Potential Winner must accept a prize by email as directed by Sponsor within 7 days of notification. Sponsor is not responsible for any delay or failure to receive notification for any reason, including inactive email account(s), technical difficulties associated therewith, or Winner’s failure to adequately monitor any email account.

Any winner notification not responded to or returned as undeliverable may result in prize forfeiture. The potential prize winner may be required to sign and return an affidavit of eligibility and release of liability, and a Publicity Release (collectively 'the Prize Claim Documents'). No substitution or transfer of a prize is permitted except by Sponsor.

PRIVACY: Any personal information supplied by you will be subject to the privacy policy of the Sponsor posted on the Sponsor's website. By entering the Sweepstakes, you grant Sponsor permission to share your email address and any other personally identifiable information.

LIMITATION of LIABILITY: By entering, You agree to release and hold harmless 1. Check-in Daily; Share your Praise or recite the daily Scripture 30-60 seconds on your Facebook or Instagram stories and post on your grid. 2. Tag @momentumjewelry 3. Use Hashtag #praiseplank22 #findyourspark #faithfueled Join my Facebook Group for additional support and encouragement. I will be going LIVE daily with my plank challenge, and hopefully, you will join me. Even if you do it privately on your own, I have some verses for you to use in your meditation. I will be on Instagram, Facebook, and Twitter watching and praising you!! and its subsidiaries, affiliates, advertising and promotion agencies, partners, representatives, agents, successors, assigns, employees, officers, and directors from any liability, illness, injury, death, loss, litigation, claim, or damage that may occur, directly or indirectly, whether caused by negligence or not, from: (i) such entrant’s participation in the Sweepstakes and/or his/her acceptance, possession, use, or misuse of any prize or any portion thereof; (ii) technical failures of any kind, including but not limited to the malfunction of any computer, cable, network, hardware, or software, or other mechanical equipment; (iii) the unavailability or inaccessibility of any transmissions, telephone, or Internet service; (iv) unauthorized human intervention in any part of the entry process or the Promotion; (v) electronic or human error in the administration of the Promotion or the processing of entries.

DISPUTES: This Sweepstakes IS GOVERNED BY THE LAWS OF , WITHOUT RESPECT TO CONFLICT OF LAW DOCTRINES. As a condition of participating in this Sweepstakes, participant agrees that any and all disputes that cannot be resolved between the parties, and causes of action arising out of or connected with this Sweepstakes, shall be resolved individually, without resort to any form of class action. Further, in any such dispute, under no circumstances shall participant be permitted to obtain awards for, and hereby waives all rights to, punitive, incidental, or consequential damages, including reasonable attorney’s fees. Participant further waives all rights to have damages multiplied or increased.

WINNER LIST: To obtain a copy of the Winner List, send your request along with a stamped, self-addressed envelope to 1. Check-in Daily; Share your Praise or recite the daily Scripture 30-60 seconds on your Facebook or Instagram stories and post on your grid. 2. Tag @momentumjewelry 3. Use Hashtag #praiseplank22 #findyourspark #faithfueled Join my Facebook Group for additional support and encouragement. I will be going LIVE daily with my plank challenge, and hopefully, you will join me. Even if you do it privately on your own, I have some verses for you to use in your meditation. I will be on Instagram, Facebook, and Twitter watching and praising you!! cc: Momentum Jewelry Prize Pack at . Requests for the names of the winners must be received no later than 30 days after the Promotion Period has ended.

SPONSOR: 1. Check-in Daily; Share your Praise or recite the daily Scripture 30-60 seconds on your Facebook or Instagram stories and post on your grid. 2. Tag @momentumjewelry 3. Use Hashtag #praiseplank22 #findyourspark #faithfueled Join my Facebook Group for additional support and encouragement. I will be going LIVE daily with my plank challenge, and hopefully, you will join me. Even if you do it privately on your own, I have some verses for you to use in your meditation. I will be on Instagram, Facebook, and Twitter watching and praising you!!, ,

14 Day Praise Plank Challenge

Declaring Gratitude

Call me crazy, but I think we need a 14-day plank challenge? I have so much to be grateful for at the moment! It depends on how I look at things. Counting my blessings can add up quickly. This month I want to focus on the good and not the bad I have instead of what I want and see how that changes the perspective of being at home for the next 14 days. So, would you join me in Praise and gratitude for a 14-day plank challenge? This isn’t your ordinary 14-day plank challenge. It’s a Biblical one; I want to meditate on a different verse in the Bible that expresses gratitude for 60 seconds a day. I will somehow be sharing my 60 seconds, so follow me on Instagram, Facebook, and Twitter. I would love to share your Praise, so TAG ME on Instagram @Faithfueledmom and @momentumjewelry on all three platforms and hashtag #praiseplank22 . I’ll be following and cheering for you. We have been challenged the past few years. But it says in Ezra 3:10 that they began to praise the foundation of the rebuilt temple. If you’re rebuilding, picking up the pieces, or forging forward, let’s operate from a posture of Praise or a praise plank. Are you in?

The last month has been emotionally draining and demanding. I’m not going to lie. This girl’s mental strength has wavered a few days. Anxiety has crept in on occasion because I’ve been allowing myself to rely on myself. Old habits die hard. Many people struggle with their faith and mental health, but I have learned many things throughout the seasons.

Now more than ever, we must praise and be grateful.

“Rejoice Always” 1 Thessalonians 5:16

This is one of the shortest commands in the Bible because it is a command by God, which means it is achievable. So, it’s a win-win situation in my eyes. We can always rejoice no matter what the circumstances. Let’s do it?!

Bad Habits Die Hard

When I run on my own, I grow weary. I KNOW better and know that relying on my strength, know-how, and provision will last for a moment. God has shown me some amazing things in my life when I give them to Him!   God has shown up in my family’s lives more significant than ever before, so I know God is still good.  

It’s also the inspiration and partnership with Momentum jewelry for this challenge. The founder of Momentum Jewelry created this inspirational wrap line while doing a plank.

Momentum Jewelry is about finding your spark and was founded on the belief that we feel healthy, strong, and inspired to make the world a better place. When we praise Jesus, we make the world a better place. FaithFueled Life and Momentum Jewelry are both on a mission to motivate and inspire you to live a more active and healthy life. We know that my faith fuels my life. When Momentum Jewelry approached me to design their first faith-based wrap line, I was truly blessed.

We have seven exclusive designs coming out for this challenge! Look out for the announcement on @momentumjewelry and @faithfueledmom


Together we are hosting a 14-day praise plank challenge and giveaway to celebrate the launch of these Biblically-based inspirational wraps.  


Accountability is what makes challenges work. Life is hard alone, challenges are demanding alone, but we are stronger together. In the fourteen-day challenge, your check-ins matter. It helps keep you accountable and consistent, and we are sharing our Praise for the Lord in unity which creates kingdom impact. I typically start challenges strong, but towards the end, I waiver when I know that I have friends in this with me. It makes everything easier. Will you join me in this 14-day challenge?

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. Ecclesiastes 4:9

14-Days Thanks Challenge

We begin Monday, April 18, 2022. Each day I will be holding a plank praising God by meditating and reciting the daily Scripture for 60 seconds. Praise the Lord for the little and the big things.  

I want to invite you to join me? There is nothing to gain but a grateful perspective. We are connecting online, Encouraging each other through Praise and planks. We did a plank “talk” challenge in Bibles and Bootcamps.

Most of the women chose to meditate and recite their favorite Scripture.  All were shocked at how much longer they held the plank with Scripture.

We call them “Power Verse” in #BibleAndBootcamps, and your receive a weekly verse to meditate and recite.

One day I was thinking about how amazing it would be to see women expressing gratitude to God; then, planking came to mind-not because it rhymes with Thanks. I just thought of my Beauties and how powerful it would be to see people praising God and thanking Him while planking.

-28Days -15Hours -12Minutes -42Seconds

Will you join me in the 14-Day Plank Challenge?

Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God. Colossians 3:16

It’s straightforward.

Register here! We begin Monday, April 18, 2022.

You will receive the Daily Scripture prompts and plank variations.
You will also receive early access to the new FaithFueled Faith-Based wrap line by Momentum Jewelry. We have seven exclusive designs to reveal.

Bonus! Get 14-day Worship and Workout devotional, and entrance into a giveaway for a sponsored prize pack!

The “Rules” of the Plank Challenge?



  1. Check-in Daily; Share your Praise or the daily Scripture on your Facebook or Instagram stories and post on your grid.

  2. Tag @momentumjewelry @faithfueledmom

  3. Use Hashtag #praiseplank22 #findyourspark #faithfueled

Join my Facebook Group for additional support and encouragement. I will be going LIVE daily with my plank challenge, and hopefully, you will join me. Even if you do it privately on your own, I have some verses for you to use in your meditation. I will be on Instagram, Facebook, and Twitter, watching and praising you!!

Our Five most active Winners will be announced on May 2, 2022, at 7 pm ET!


Can you be grateful even for a little bit?

Why do women need more protein?

Why do women need

I am a #NOWWellness Influencer. In this post, I have included an affiliate link this post that I receive a commission from purchases, and I am compensated for my post. All my opinions are my own. My full disclosure policy

Why do women need more protein? And ways to get more protein daily.

Most adults’ diets consist of mostly carbohydrates and fats, which are vital macronutrients but protein is often neglected.  Most dietitians and nutritionists recommend a diet that is balanced in Protein, Carbohydrates, and Fats.  These are all macronutrients that give our bodies energy.  Each macronutrient is essential and has its purpose of fueling our body. That is why we need all to function well.  

Miseducation on how to fuel your body

I find with many of my clients there is a lot of miseducation on what Carbohydrates, Fats, and Proteins look like in daily living. Each person varies based on age, activity, body composition, ion, so there is no cookie-cutter fix. There is no magic formula to weight loss despite what people may promise. You also have to take into account food preferences and allergies. But for the most part, protein is lacking in most people’s diets, whether they are plant-based or animal-based protein consumers. Most people are just getting enough to get by, but adding more protein to your meals can have many benefits.

Why do we need protein?

Protein exists in every cell in your body. It is composed of amino acids, and protein is responsible for supporting the growth of new cells in the body.  It’s essential in the growth and development of children and teenagers. [THE U.S. National Library of Medicine,2021] Whether you get your protein from plants or animals, the human body needs to sustain and develop.    

How does protein fuel our body?

Whether it’s plant-based or animal, protein fuels your body with over 100,000 types of proteins found in 20 amino acids. (“What are Amino Acids? | Enhancing Life with Amino Acids | About us | Ajinomoto Group Global Website – Eat Well, Live Well.”, 2021) Protein is critical to function to:

  • repair our cells, 
  • Optimizes hormonal response, 
  • Strengthens your hair, nail, and skin are all affected by your protein intake. 
  • Protein helps to regulate your pH level and fluid levels in your body. 
  • Protein is used to transfer vitamins and minerals throughout the body and is also a source of energy.  
  • Protein is critical for the body to function well, and most people’s diets consist of less than 20% of their diet.  

How much protein should I eat per day?

Depending on your health, it depends on your protein intake.  In general, you need the same amount of protein that you break down to repair. If you’re injured or sick, you need more protein than if you’re not to repair. Pregnant women and those trying to strength train generally need slightly more protein than they break down.  

According to the Dietary Reference, Intake report protein consumption for a sedentary adult should be 0.8 grams of protein per kilogram of body weight (0.8 x your bodyweight). The average passive man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. But this is all dependent on your body weight. (2021)

How can protein help you with your weight loss goals?

Suppose you’re looking to lose fat and gain muscle. About 10-35% of your total calorie intake should consist of protein.  Despite what trends may say, to lose fat, you must have a calorie deficit.  A calorie is a calorie, but the quality of your foods affects your ability to function well. So, the type of food you choose to nourish yourself with, along with movement, reduced stress, and optimal rest, will result in changing your body composition. Check out my post on “Stress is stalling your weight loss.” 

Why should women eat more protein?

Most women are eating enough protein to get by, usually, 15%, which is on the borderline of deficiency. Many women should increase their protein intake up to 35% of the calories of their total diet can have some great benefits when it comes to changing your body composition and your metabolic health.(Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M., June 2005) 

Eating more protein can help:

Satiate and reduce appetite and cravings

Your weight regulating hormones response to protein causes you to become more full with less food. (Blom et al., 2006) 

A way to get more protein on your plate is to reduce your carbohydrate serving slightly and increase your protein serving slightly.  Also, consuming protein at night can help reduce your cravings late at night.  Try my Edible Protein Cookie Dough recipe found in the Sweets! No Sugar Dessert Cookbook for a high protein sweet treat at night time.  It was also found that maintaining a diet high in protein has helped them maintain their weight for those who had lost weight.

Aids in muscle growth

Protein is what helps renew our muscles. If you’re practicing a strength training workout like on the FaithFueled Life app, then you should be getting adequate protein to support and build muscles.

Protein gives you a metabolic boost as you digest

Protein has a high TEF (thermic effect of food), meaning that while you are digesting protein, it requires about 15-20% more calories to burn to digest. There has been a study that in a group of people who are higher amounts of protein there was 260 more calories burned than those who are lower amounts of protein (Bray et al., 2015

Protein promotes healthy aging

Staying active and consuming protein can help you age well and reduce the deterioration of muscle that comes with aging.  Getting higher amounts of protein along with moving your body can help you age well.

What are good sources of protein?

  • Soy
  • Nuts
  • Seeds
  • Grains
  • Vegetables
  • Beans and lentils
  • Skinless, white-meat chicken or turkey
  • Lean cuts of beef or pork
  • Fish
  • Egg whites
  • High-Quality Protein Powder (whey or plant-based)

What are some easy ways I can add protein?





















Try my  new favorite Fall Super Pumpkin Shake

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Do you think you’re getting enough protein in your daily intake?



U.S.  Library of Medicine. (n.d.). Protein in Diet: MedlinePlus medical encyclopedia. MedlinePlus. Retrieved September 19, 2021, from,%2C%20teens%2C%20and%20pregnant%20women. 

What are Amino Acids? | Enhancing Life with Amino Acids | About us | Ajinomoto Group Global Website – Eat Well, Live Well. (2021). Retrieved September 22 2021, from

(2021). Retrieved September 22 2021, from

Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M. (2005, June). Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. The American journal of clinical nutrition. Retrieved September 22, 2021, from 

Blom, W. A. M., Lluch, A., Stafleu, A., Vinoy, S., Holst, J. J., Schaafsma, G., & Hendriks, H. F. J. (2006, February). Effect of a high-protein breakfast on the postprandial ghrelin response. The American journal of clinical nutrition. Retrieved September 22, 2021, from 

Bray, G. A., Redman, L. M., de Jonge, L., Covington, J., Rood, J., Brock, C., Mancuso, S., Martin, C. K., & Smith, S. R. (2015, March). Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. The American journal of clinical nutrition. Retrieved September 22, 2021, from 

Are your working out dehydrated?

Are you working out dehydrated and don’t even know it? If you are a sedentary person, according to the National Academy of Sports Medicine, you men need 3 Liters a day, and women need 2.2 Liters a day. If you are trying to lose weight, you should drink 8 ounces of water for every 25 pounds that you are overweight, which is a little over 3 ounces for every 3 lbs of extra weight you carry.

Is that a gallon? Nope, and lots of people are overconsuming water with the gallon mentality. You are flooding their systems and causing organs such as the kidney and liver to become stressed from the additional work that the body doesn’t need. Start with 2.2 liters of water if you’re a woman and then add 3 ounces for every 3 lbs. You are overweight. Unless you live in scorching climates, you should be drinking, so I recommend more.

Does water consumption change for active people?

Yes, those who aren’t sedentary require more water than those who are also; those with a high protein diet causes dehydration. According to NASM, protein needs “seven times the water for metabolism than carbohydrates or fat.” If you have dehydration of a minimum of 3%, it can cause poor performance when exercising. Three percent is very marginal and is why it is important for people who are active to consume water.

You have heard the importance of water. It is essential to our survival and makes up about 60% of the human body weight. You can be nutrient deficient for many years before the detection or affect the body adversely. You can only survive days without water. When you are drinking an adequate amount of water, you allow your body to function at its best.

Water is essential because:

  • It helps your endocrine glands operate at a better capacity.
  • It reduces and relieves fluid retention in your body. If your body has enough water, it doesn’t have to hoard the water it does have.
  • Because your body is getting proper water, your liver can function better.
  • When you have the correct amount of water, your body uses MORE fat for energy than it does when dehydrated.
  • You stop feeling thirsty all of the time
  • Your Metabolism functions betters
  • Nutrients are adequately dispersed in your body
  • Your body temperature becomes more routine versus extreme hots and cold temperatures.

More water = Better Performance

I say said, “more water,” not too much water. You must hydrate the body properly is very adaptable in most circumstances, but when it comes to dehydration, your body has a hard time coping. Just as little as a 20% fluid loss can offset your circulatory functions and reduce your performance. Practicing consistent daily exercise, water, and food consumption will regulate your body and allow you to gauge your hydration.

You can not rely on thirst alone as an indicator of dehydration. Athletes or those who engage in regular exercise usually deplete their body up to 50% in sweat alone. Remember, I said our body is 60% water. The best way to make sure you are hydrating properly can be foreign yet straightforward until practiced regularly. Then it will become second nature, just like your increase in water consumption.

How do I figure out how much water I should drink?

  1. Get your average daily weight.
  2. When exercising, make sure that you are at your average daily weight, especially if your exercise requires endurance.
  3. Drink enough liquids, preferably water, but juice or sports drinks can be consumed during workouts to maintain your average daily weight.

Replace fluid loss post-workout

How do I replace fluid loss?

  1. Sip before you sweat! NASM recommends that you “consume 14 to 22 ounces of fluid 2 hours before exercise.
  2. Every 15 to 20 minutes, you sweat drink 6 to 12 ounces of cold water. That is less than a plastic water bottle, totally doable.
  3. Make sure you drink cold fluids.
  4. If you are going to work out for more than an hour, then drink something that contains up to 8% carbohydrates to help hydrate you and replace glycogen being used up by your long workout. Some people recommend sports drinks; I like to use Collagen Peptides and BCAAs in my water bottle while I work out. I usually only drink water, so I use my dynamic duo to replace the glycogen being used in my workouts and keep me hydrated.
  5. Water is best if you’re doing a quick HIIT, Circuit, or less than an hour workout. A sports drink won’t hurt, but it’s not necessary.
    After your workout has ended, NASM recommends, “Ingest 16 to 24 ounces” of fluid for every pound of body weight lost after an exercise bout.” That is why it is vital to know that daily weight average.

Getting Rapid Hydration

Working dehydrated is an easy way to throw your body out of whack. Ensuring you are sipping on the water is the easiest way to avoid some adverse health effects and thwart all your hard work with poor performance.

Do you work out dehydrated? Do you take steps to stay hydrated? What are they?

Undefined, U. U. (2014). NASM essentials of personal fitness training (pp. 490-492) (M. Clark, B. G. Sutton, & S. Lucett, Authors). Burlington, MA: Jones & Bartlett Learning. Ones & Bartlett Learning.

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