Unforgiveness is Making You Sick: How to Heal Your Body and Soul

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Posted: March 18, 2025

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Have you ever felt weighed down, not just in your spirit but in your body? That heavy, stuck feeling that no diet, exercise, or detox can seem to shake? It might not be what you’re eating. It might be what you’re holding on to.

Unforgiveness is one of the most toxic burdens we can carry. It seeps into every part of our being our minds, our bodies, and our spirits often without us realizing its full impact. Science confirms what Scripture has already told us: harboring bitterness can have devastating effects on our health. But the good news? Jesus came to set us free.

If you are holding onto resentment, pain, or past wounds, today is the day to lay them down. Let’s explore what unforgiveness does to our health and how we can walk in true healing and wholeness.

The Effect of Unforgiveness on Your Body

Many of us think of unforgiveness as an emotional or spiritual issue, but research shows that it’s deeply connected to our physical health. When we hold on to resentment, our bodies bear the burden in very real ways.

1. Increased Stress and Cortisol Levels

Unforgiveness triggers the body’s stress response, flooding our system with cortisol and adrenaline. While these hormones are helpful in short bursts, prolonged elevation can lead to high blood pressure, weight gain (especially around the abdomen), suppressed immune function, and increased risk of heart disease.

A study published in the Journal of Behavioral Medicine found that people who struggle with forgiveness experience higher stress levels, which in turn affect their overall well-being (Toussaint, Shields, & Slavich, 2016). The Bible warns us about the corrosive power of bitterness:

“A person’s wisdom yields patience; it is to one’s glory to overlook an offense.” – Proverbs 19:11 (NIV)

When we let go of offenses, we don’t just honor God—we unburden ourselves from unnecessary stress.

2. Chronic Pain and Muscle Tension

Ever noticed that some emotions feel physically heavy? Unforgiveness often manifests in chronic muscle tension, headaches, and even conditions like fibromyalgia. A study in Psychological Science revealed that people who struggle to forgive report more physical ailments and pain-related complaints (Carson et al., 2005).

Jesus calls us to release these burdens, not just for spiritual reasons but for our own well-being:

“Come to me, all you who are weary and burdened, and I will give you rest.” – Matthew 11:28 (NIV)

Rest doesn’t just mean more sleep—it means relief from the unseen weight of bitterness.

3. Increased Risk of Heart Disease and Stroke

Unforgiveness is directly linked to cardiovascular issues. Research from Johns Hopkins Medicine shows that long-term resentment increases blood pressure and heart disease risk (Vlachopoulos, Kosmopoulou, & Stefanadis, 2004). The body interprets unforgiveness as a threat, keeping us in a prolonged state of “fight or flight.”

The Bible offers a powerful counter to this:

“Above all else, guard your heart, for everything you do flows from it.” – Proverbs 4:23 (NIV)

Holding onto unforgiveness hardens our hearts—both spiritually and physically. Releasing resentment isn’t just about obedience; it’s about life and vitality.

The Affect of Unforgiveness on Your Mind and Spirit

Beyond the physical toll, unforgiveness affects our emotional and spiritual health in ways that can block our healing and hinder our relationship with God.

1. Mental Fog and Anxiety

When we replay offenses in our minds, we create mental exhaustion. Studies in Frontiers in Psychology show that ruminating on negative experiences impairs cognitive function and increases symptoms of anxiety and depression (Worthington, 2006).

Paul reminds us to renew our minds:

“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.” – Romans 12:2 (NIV)

A renewed mind cannot dwell in the past; it must step into the healing power of forgiveness.

2. Disconnection from God’s Presence

Jesus made it clear that forgiveness is a foundational part of our faith:

“For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.” – Matthew 6:14-15 (NIV)

Unforgiveness blocks intimacy with God. We cannot fully receive His grace while withholding it from others.

3. Hindered Healing and Growth

Many of us pray for breakthroughs in our health, relationships, or spiritual life, but we’re unknowingly blocking that breakthrough by clinging to resentment. The Holy Spirit is a healer, but He won’t force us to let go of what we insist on holding.

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” – Isaiah 43:18-19 (NIV)

Healing begins when we stop looking back and start trusting God with the future.

My Personal Journey with Forgiveness

I’ve been there holding onto past hurts, justifying my bitterness, and believing I was protecting myself by not letting go. But instead of guarding my heart, I was imprisoning it. I was exhausted, burdened, and struggling physically. It wasn’t until I fully surrendered my unforgiveness to Jesus that I experienced true healing.

Forgiveness didn’t erase the pain, but it freed me from being controlled by it. It allowed me to experience God’s peace in a way I never had before. And friend, if He can do it for me, He can do it for you.

When Peter asked Jesus how many times we should forgive, Jesus didn’t set a limit:

“Jesus answered, ‘I tell you, not seven times, but seventy-seven times.’” – Matthew 18:22 (NIV)

Forgiveness is not a one-time event; it’s a lifestyle. It’s choosing freedom over bitterness every single day.

Practical Tools and Techniques to Let Go of Unforgiveness

Healing from unforgiveness isn’t always instant. It’s a process that requires intentionality and reliance on God’s strength. Here are some practical ways to work through it:

1. Prayer and Surrender

Start with an honest conversation with God. Tell Him about your hurt, your anger, and your struggle to forgive. Pray for strength to release the pain and trust Him for justice.

“Forgive us our debts, as we also have forgiven our debtors.” – Matthew 6:12 (NIV)

2. Scripture Meditation

Fill your heart and mind with God’s Word. Meditate on verses about forgiveness and healing. Write them down, speak them aloud, and memorize them.

Recommended Scriptures: Matthew 18:22, Colossians 3:13, Ephesians 4:31-32

3. Journaling

Write down your feelings. Journaling helps bring clarity and allows you to process emotions in a healthy way. Try writing letters to the person who hurt you (without sending them) as a way to release the pain.

4. Christian Counseling

Sometimes, healing requires guidance. Seeking a Christian counselor or pastor for biblical support and emotional processing can be incredibly helpful.

5. Gratitude Practice

Focus on God’s blessings instead of your wounds. Each day, write down three things you’re grateful for. Gratitude shifts our perspective from pain to peace.

6. Speak Life Over Your Situation

Avoid rehearsing your pain. Speak life, healing, and restoration instead. Declare God’s truth over your emotions:

“Forget the former things; do not dwell on the past. See, I am doing a new thing!” – Isaiah 43:18-19 (NIV)

7. Physical Release

Unforgiveness is stored in the body. Movement, deep breathing, and stretching can help release tension. Walking, yoga, or worship dance are great ways to embody healing.

8. Choose to Forgive Daily

Forgiveness is not a one-time event. It’s a daily decision. Every time bitterness tries to creep back in, remind yourself of your choice to let go.

“Jesus answered, ‘I tell you, not seven times, but seventy-seven times.’” – Matthew 18:22 (NIV)

Are You Ready for True Healing?

If you’re ready to break free from the chains of unforgiveness, I invite you to take the next step toward healing. The Revelation Wellness Health Summit is designed to help you reclaim your health—body, mind, and spirit—so you can live in the fullness of God’s freedom.

At this powerful event, you’ll learn from leading faith-based health experts, engage in transformative worship, and experience breakthroughs in your wellness journey.

Join us at www.rwhealthsummit.org and start your journey to total healing!

Friend, you don’t have to live burdened by the past. Jesus offers freedom, and it starts with letting go. Will you take the step today?

Let’s pray:

“Lord, I surrender my unforgiveness to You. I don’t want to carry this weight anymore. Heal my heart, restore my body, and renew my spirit. I trust You to bring justice and peace. Thank You for the freedom You offer me in Christ. In Jesus’ name, Amen.”

Now go and walk in the freedom Jesus has already won for you!

Reference List

  1. Toussaint, L. L., Shields, G. S., & Slavich, G. M. (2016). The associations between forgiveness and inflammatory markers: A meta-analytic review. Journal of Behavioral Medicine, 39(6), 782-794.
  2. Carson, J. W., Keefe, F. J., Lynch, T. R., Carson, K. M., Goli, V., & Fras, A. M. (2005). Forgiveness and chronic low back pain: A preliminary study examining the relationship of forgiveness to pain, anger, and psychological distress. Journal of Pain, 6(2), 84-91.
  3. Vlachopoulos, C., Kosmopoulou, F., & Stefanadis, C. (2004). Stress and cardiovascular disease: Physiological effects of stress-related mechanisms. Hellenic Journal of Cardiology, 45(5), 200-206.
  4. Worthington, E. L., Jr. (2006). Forgiveness and reconciliation: Theory and application. Routledge.
  5. Johns Hopkins Medicine. (n.d.). Forgiveness: Your health depends on it. Retrieved from https://www.hopkinsmedicine.org
  6. Mayo Clinic. (n.d.). Forgiveness: Letting go of grudges and bitterness. Retrieved from https://www.mayoclinic.org
  7. Bible, New International Version (NIV). Various scriptures cited from BibleGateway https://www.biblegateway.com
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How Do You Know You Need a Holistic Health Practitioner?

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Updated: February 20, 2025

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The world prioritizes quick fixes over deep healing, and many of us are left wondering, 

“Why do I still feel off, even though I’m doing all the right things?” 

From unexplained fatigue to emotional burnout, it can be hard to know where to turn when traditional solutions no longer work.

That’s where I come in. I’m a holistic health practitioner. The knowledge and credentials I’ve acquired over the years have led me to where I am today.

A holistic health practitioner doesn’t just focus on the symptoms you’re experiencing. We focus on you as a whole person: body, mind, and spirit. Research has shown that holistic approaches can lead to improved health outcomes by addressing the root causes of disease rather than just masking symptoms (Dossey, 2016).

But how do you know if working with a holistic health practitioner is right for you? And what’s the difference between a general health coach and a Christian holistic health coach? Let’s break it down.

1. You’re Tired of the Band-Aid Solutions

You’ve tried the supplements.
You’ve followed the food trends.
You’ve invested in apps, fitness trackers, and every “5 Easy Ways to Lose Weight” article out there. Followed the influencers, “5 exercises to your goal body”

Yet, you still feel off and still waiting for those five exercises to keep their promise.

That’s because real healing happens when we go deeper. Holistic health practitioners aim to uncover the root causes of stress, inflammation, hormonal imbalances, or emotional pain. According to the Institute for Functional Medicine, focusing on root causes leads to more sustainable health outcomes (Jones, 2010).

Stress is stalling your Weight Loss Goals

If you’re tired of treating symptoms and ready for lasting change, it might be time to work with a holistic health practitioner and I’d love for us to set up a goal consult and see if we’re a good match.

2. You Feel Disconnected from Your Body

Ever feel like your body is trying to send you signals, but you can’t figure out what it’s saying?

  • Chronic fatigue that coffee can’t fix
  • Aches, pains, and tension without a clear reason
  • Mood swings and emotional ups and downs

These are all signs that something deeper may be going on. Holistic practitioners help you tune into your body’s wisdom. They use techniques like mindful movement, nutrition, and stress management to help you reconnect and heal.

A study published in the Journal of Behavioral Medicine highlights the importance of mind-body practices like breathwork and meditation in reducing stress and improving overall health (Goyal et al., 2014).

Check out my post on Boosting your mental wellness.

How to Boost Mental Wellness

3. You’re Craving a Faith-Rooted Approach to Health

For many, health isn’t just about food and fitness. It’s about living out your God-given purpose in a healthy, vibrant body.

Here’s where the difference between a general health coach and a Christian holistic health coach becomes clear:

  • A Health Coach focuses on guiding clients toward healthier behaviors, setting realistic goals, and promoting lifestyle changes. While incredibly valuable, the approach is often purely secular and focuses solely on physical and mental health.
  • A Christian Holistic Health Coach integrates biblical principles into every aspect of health coaching. This approach recognizes that true wellness includes spiritual well-being. It’s not just about eating more veggies or hitting the gym. It’s about honoring your body as a temple (1 Corinthians 6:19-20) and seeking God’s guidance in your wellness journey.

A Christian holistic health coach will pray with you, support you through faith-centered practices, and help you align your health goals with God’s calling for your life.

Why is LiveWell Holistic Health Coaching A Unique Faith-Based Approach to Wellness?

4. Stress Has Become Your Constant Companion

Stress is more than just a mental state. It affects your entire body. Chronic stress has been linked to inflammation, digestive issues, sleep disorders, and even chronic disease (American Psychological Association, 2018).

If you constantly feel:

  • Overwhelmed or anxious
  • Emotionally drained
  • Physically tense or achy

…it’s time to hit pause.

Holistic health practitioners use techniques like breathwork, movement, nutrition, and mindfulness to reduce stress and bring your body back into balance. Christian holistic coaches also help you anchor in scripture and prayer, creating space for spiritual peace alongside physical healing.

5. You Want to Thrive, Not Just Survive

John 10:10 reminds us, “I have come that they may have life, and have it to the full.”

God didn’t create you to live in survival mode tired, overwhelmed, and disconnected. He calls you into wholeness.

Holistic health coaching focuses on helping you thrive in all areas of life:

  • Physically, through nutrition and movement
  • Mentally, through mindset and emotional wellness
  • Spiritually, by helping you align your health journey with your faith

Is It Time to Make a Shift?

This might be your sign if you’re feeling stuck, overwhelmed, or unsure of the next step in your health journey.

You don’t have to do this alone.

As a Christian holistic health coach, I’m here to walk alongside you. Helping you uncover what’s holding you back, guiding you toward God-centered healing, and empowering you to take aligned, intentional steps forward.

Let’s work together to create a wellness plan that nourishes your body, renews your mind, and strengthens your spirit. 

Ready to take the first step?

Schedule a FREE Goal Consult today and let’s talk about how we can move you from surviving to thriving!

Because you deserve to feel well not just physically, but emotionally, mentally, and spiritually. 

What’s one area of your health physical, emotional, or spiritual that you feel God is calling you to focus on right now?

Drop your thoughts in the comments below! I’d love to encourage you on your journey.

References:

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How to start habit stacking

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Updated: February 17, 2025

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For years, I struggled with consistency. I wanted to pray more, eat healthier, move my body daily, and take care of my mind and soul. But life kept happening. I’d start strong, then fall off. I often share how I formerly was a “serial quitter” I would quit everything I began. I’d tell myself, “Tomorrow, I’ll get back on track,” but tomorrow would come and go, and my good intentions remained just that; intentions. Then, I discovered habit stacking, and everything changed.

Habit stacking is a simple but powerful concept that transformed my approach to holistic wellness. Instead of trying to overhaul my entire routine at once, I learned how to link new habits to existing ones, making them almost automatic. It’s not about motivation. It’s about alignment, discipline, and consistency. If you’ve been struggling to stick to the habits that nourish your mind, body, and spirit, let’s dive into how habit stacking can help you live a more abundant and faithfueled life. Check out how I found to bring sustainable discipline.

Creating Disciplines that will last this year

What Is Habit Stacking?

Habit stacking is a strategy that connects a new habit to an already established one. It works with how your brain naturally builds routines. Instead of forcing a new behavior into your day and hoping it sticks, you anchor it to something you already do consistently.

For example:

  • You brush your teeth every morning (existing habit) → Pray for two minutes while brushing (new habit)
  • You make coffee (existing habit) → Read a Bible verse while waiting for it to brew (new habit)
  • You put on workout clothes (existing habit) → Do five minutes of stretching before your workout (new habit)

These small changes create a ripple effect, making establishing and maintaining habits that support your wellness easier.

Why Habit Stacking Works for Holistic Wellness

Your wellness is more than just diet and exercise. It’s physical, emotional, mental, and spiritual. Holistic wellness means honoring all these aspects of your health, and habit stacking is a powerful way to create daily rhythms that align with your goals and values. As a LiveWell Health Coach, I guide my clients to stack habits to help them make sustainable changes.

1. Habit Stacking for Spiritual Growth

Your relationship with God thrives on consistency. But let’s be real. Life gets busy, and finding time for devotion, prayer, or Scripture reading can be a challenge. Habit stacking allows you to weave spiritual disciplines into your existing routines without feeling like you’re adding more to your already full plate.

Try these simple habit stacks:

  • While commuting: Listen to a faith-based podcast or worship music.
  • Before checking your phone in the morning: Say a prayer of gratitude.
  • During meal prep: Meditate on a verse or listen to the Bible app.

The more you integrate spiritual practices into your daily life, the more they become a natural part of who you are. Check out my blog post, “Breaking up with Busyness” for some tips to overcome the “busy” mentality.

Breaking Up with Busyness

2. Habit Stacking for Physical Health

Movement and nourishment are essential to feeling your best, but let’s be honest. Some days, the last thing you want to do is work out or prepare a healthy meal. Instead of relying on motivation, habit stacking makes these actions automatic.

Try these physical health stacks:

  • Before drinking coffee: Drink a glass of water.
  • While watching TV: Stretch or foam roll.
  • After using the restroom: Do 10 squats.

These small actions add up over time, creating a foundation for a healthier body without requiring major life changes.

According to research by Clear (2018) in Atomic Habits, habit stacking works by taking advantage of the brain’s ability to associate actions with environmental cues, making new behaviors easier to adopt and sustain.

3. Habit Stacking for Emotional & Mental Well-being

Your mind and emotions need just as much care as your body. Stress, overwhelm, and negative thoughts can take a toll on your well-being. By habit stacking mindfulness and self-care practices, you can create mental and emotional resilience.

Try these habit stacks:

  • Before checking emails: Take three deep breaths.
  • After writing your to-do list: Journal one thing you’re grateful for.
  • During your lunch break: Step outside for fresh air and sunlight.

These small shifts help you manage stress, cultivate gratitude, and stay present in your daily life. Research in The Journal of Behavioral Medicine (Lally et al., 2010) suggests that habits, when paired with existing routines, become automatic over time, reducing cognitive effort and increasing long-term adherence.

writing list

How to Build Your Own Habit Stacks

If you’re ready to implement habit stacking into your life, here’s a step-by-step guide to making it work:

1. Start with a Habit You Already Do Consistently

Choose something that is already ingrained in your routine, like brushing your teeth, making coffee, or putting on your shoes.

2. Attach a New Habit to It

Pick a habit you want to develop and link it to the existing one. Make sure it’s small and manageable. Instead of saying, “I’ll read the Bible for an hour,” start with, “I’ll read one verse while I drink my coffee.”

3. Make It Specific

Clarity is key. Instead of saying, “I’ll exercise more,” say, “After I put on my workout shoes, I’ll do five minutes of movement.”

4. Build on Your Success

Once a habit stack becomes automatic, you can expand it. Maybe your one-verse Bible reading turns into a five-minute devotion. Maybe your five-minute stretch turns into a 20-minute workout. The key is to start small and grow over time. Try this 20-Minute workout.
You can find workouts and meditations that range from 5-45 minutes on the FaithFueled Life App.

The Compound Effect of Habit Stacking

One of the most beautiful things about habit stacking is how it creates a domino effect in your life. Small, consistent actions lead to massive transformation over time.

Think about it:

  • A two-minute prayer every morning turns into a deeper, more intimate relationship with God.
  • A five-minute walk turns into a daily movement routine that improves your energy and strength.
  • A gratitude journal entry each night shifts your mindset to focus on God’s blessings instead of your struggles.

These habits, when stacked together, create a life aligned with your faith, purpose, and wellness.

Start Stacking Today

The key to transformation isn’t doing everything at once. It’s about making small, intentional changes that fit into your life. By habit stacking, you create a sustainable rhythm that allows you to flourish physically, emotionally, mentally, and spiritually.

I encourage you. What’s one habit you can stack today? Start small, stay consistent, and watch how God uses these tiny shifts to create big blessings in your life.

Your wellness journey isn’t about perfection; it’s about progress. And with habit stacking, that progress becomes inevitable. Let’s build a life of faith, strength, and wholeness. One habit at a time. If you’re looking to explore a one-to-one approach to your Holistic Wellness, lets set up a goal consult.

Share in the comments below one tip you are going to try today.

References:

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. Journal of Behavioral Medicine, 25(1), 95–101.

Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.

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How to Take Notes When Studying Your Bible?

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Updated: February 11, 2025

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Studying the Bible is a transformative experience. It’s not just about reading words on a page. It’s about listening to God’s voice and allowing His Word to shape your life. One tool that has revolutionized my Bible study is the Thomas Nelson NoteWorthy New Testament Bible, a perfect blend of Scripture and a journaling notebook. I want to share what notes you can take during your Bible study and how this Bible can make your time in God’s Word even more impactful.

My relationship and my walk with Christ completely changed when I went from reading devotionals to diving into God’s Word.  Learning the nuisances of studying the Bible has been through discipleship over time.

What Makes the Thomas Nelson NoteWorthy Bible Special?

The Thomas Nelson NoteWorthy New Testament is designed for Bible lovers who enjoy reflecting, journaling, and interacting with Scripture. Here’s why it stands out:

  1. Wide Margins for Note-Taking
     This Bible features wide, lined margins on every page, giving you ample space to jot down thoughts, insights, prayers, or cross-references right next to the Scripture. It’s perfect for those who want to keep their study notes close to the text.
  2. Elegant Design
     The NoteWorthy Bible is beautifully crafted, with a clean and simple design that feels inviting. The paper quality is smooth, reducing bleed-through when using pens or highlighters. It’s both practical and aesthetically pleasing, encouraging deeper engagement.
  3. Compact Size
     It’s easy to carry around, making it ideal for personal study at home, at church, or on the go. This portability ensures you can dive into God’s Word anytime, anywhere.
  4. Reader-Friendly Translation
     Available in the trusted New King James Version (NKJV), this Bible offers a clear and faithful rendering of Scripture that’s easy to understand yet rich in depth.

What Notes Can You Take When Using the NoteWorthy Bible?

This Bible is a game-changer for anyone looking to deepen their study. Here are some note-taking strategies that pair perfectly with the NoteWorthy Bible:

1. Scripture Highlights

Write down key verses that resonate with you. Use the lined margins to rewrite the verse in your own words or emphasize a phrase that stands out.

For example, while studying Philippians 4:13:
“I can do all things through Christ who strengthens me.”
 You might note: that Christ is the source of my strength. In Him, I can overcome challenges.

2. Themes and Insights

As you study, identify recurring themes or insights about God’s character, promises, or instructions. The NoteWorthy Bible’s spacious layout allows you to jot these directly alongside the text for easy reference.

For example, in Romans 8, you could note:
Theme: God’s unfailing love. No matter what, nothing can separate us from His love (Romans 8:38-39).

3. Prayers and Reflections

Turn Scripture into prayer by writing out your response to God. Journaling your prayers in the NoteWorthy Bible transforms it into a spiritual journal and keeps your heart aligned with His Word.

For instance, after reading Matthew 11:28-30, you might write:
“Lord, I bring You my burdens today. Thank You for Your promise of rest and peace.”

4. Questions for Further Study

The lined margins are ideal for noting questions to explore later:

  • What does this passage reveal about God?
  • How does this apply to my life?
  • Are there other Scriptures that connect with this one?

My Review of the NoteWorthy Bible

After using the Thomas Nelson NoteWorthy New Testament, I can confidently say it has elevated my Bible study to a new level. Here’s what I love most:

  1. Enhanced Focus
     The lined margins encourage intentionality in my study. Writing directly alongside the Scripture keeps my thoughts organized and helps me retain what I’ve learned.
  2. A Legacy Tool
     This Bible feels like a keepsake. The notes I’m writing today will serve as a legacy of faith, something I can pass down to my children as a testimony of my walk with God.
  3. Versatility
     Whether I’m writing sermon notes, reflecting on daily devotionals, or preparing a teaching, this Bible adapts to my needs. It’s not just a Bible—it’s a workspace for spiritual growth.
  4. High-Quality Design
     The durable binding and premium paper make it a joy to use, and the elegant design reflects the reverence I have for God’s Word.

Who Is This Notetaking Bible For?

The Thomas Nelson NoteWorthy New Testament is ideal for:

  • Journaling Enthusiasts: If you love reflecting on Scripture through writing, this Bible is for you.
  • Teachers and Preachers: It’s perfect for taking sermon notes or preparing lessons.
  • New Believers: Its reader-friendly design makes it an excellent tool for those new to studying the Bible.
  • Legacy Writers: If you want to leave behind a written testimony of your faith journey, this Bible is a beautiful way to do it.

Taking notes in your Bible

Taking notes during Bible study isn’t about creating perfect pages or filling every line. It’s about engaging with God’s Word, meditating on His truth, and letting it transform your heart and life. The Thomas Nelson NoteWorthy New Testament Bible is an incredible tool for this purpose, offering a unique and meaningful way to interact with Scripture.

If you’re looking for a Bible that combines the beauty of God’s Word with the practicality of a journal, I highly recommend giving this one a try. Your Bible study time will feel more intentional, organized, and personal.

What about you? Have you used the NoteWorthy Bible, or do you have a favorite note-taking strategy? I’d love to hear your thoughts in the comments!

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Creating Disciplines that will last this year

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Updated: December 30, 2024

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Building a Life That Thrives

The start of a new year often brings with it a wave of motivation to reset, recharge, and refocus on health and wellness. For many, this journey begins with a plan to lose weight, get fit, or adopt healthier habits. But the truth is, the most sustainable wellness changes aren’t about drastic resolutions—they’re about building strong foundations and disciplines that carry you through life’s ups and downs.

What if instead of trying a sprint to start. We try bulding the foundational wellness disciplines and cultivating habits that stick. I’m excited to introduce you to Focus 40 through Revelation Wellness, kicking off on January 6th, where we’ll work together to simplify wellness into four core habits for lasting change. This program is not through the FaithFueled Life App but I am offering a FREE Accountability Group for those who go through the 40-day experience.

The Foundations of Wellness

Wellness isn’t just about what you eat or how you exercise—it’s a holistic approach that includes your physical, emotional, spiritual, and mental health. When we align these areas, we thrive. But to sustain this alignment, we need to focus on disciplines that strengthen us from the inside out.

The four core disciplines of wellness are:

  1. Spiritual Growth: Spending intentional time in God’s Word and prayer.
  2. Physical Nourishment: Choosing foods that fuel your body and mind.
  3. Movement: Moving your body consistently and joyfully.
  4. Hydration: Staying hydrated to support every system in your body.

These disciplines aren’t just good ideas; they’re transformative practices that help us steward the bodies God has entrusted to us. I want to encourage you through the process in my Accountability Group.

Introducing the Focus 40

As we step into 2025, I want to help you make real, sustainable changes by simplifying wellness. That’s why I’m encouraging you to join the Focus 40: a 40-day commitment to focus on four core habits that will set the tone for a healthier, more balanced life.

Here’s what we’ll focus on:

  1. Time in God’s Word
    Start your day with scripture and prayer, centering your heart on God’s truth. This spiritual nourishment grounds us and equips us to face challenges with grace.
  2. Drinking Water
    Hydration is key to physical and mental clarity.
  3. Eating Protein
    Prioritize protein with every meal to stabilize energy, support muscle growth, and keep hunger in check. Will have a meal protein goal and I will show you how to get there and where you can find protein options that are easy to prepare and manage in my Accountability group.
  4. Moving Your Body
    Commit to joyful movement, whether it’s walking, strength training, stretching, or dancing. Movement is medicine for the soul and the body.

The Focus 40 is designed to meet you where you are, making it simple to integrate these habits into your daily routine.

The Reality of Weight Loss

If weight loss is one of your goals this year, I want to share some truths I’ve learned on my own wellness journey. In my blog post The Reality of Weight Loss: Real Expectations to Prepare You for Success, I discuss how weight loss isn’t a quick fix—it’s a process that requires patience, grace, and consistency.

The reality of Weight Loss: Real Expectations to prepare you for success

Weight loss isn’t about the number on the scale. It’s about the person you’re becoming in the process. My weight loss journey changed my life and created a fervor and dependency on God through leaning on Him for support. When we focus on building healthy habits—like those in the Focus 40 —we shift our mindset from chasing results to embracing a lifestyle of wellness that is sustainable and lasts.

LIVE Workouts and Community Support

Accountability and community are essential when it comes to building new habits. That’s why I’m inviting you to join me for LIVE workouts in the new year, beginning January 6, 2025:

In addition,my Friday Morning Prayer Calls at 7:45 AM EST is a beautiful opportunity to connect, grow in faith, and lift each other up. There’s something powerful about doing this journey together.

What I’m Loving This Month

As we kick off 2025, I’m embracing wellness with intention and gratitude. Here’s what’s inspiring me this month:

  • Reading: Unstuck by Christine Caine. This book is a timely reminder to trust God’s perfect timing and release control.
  • Moving: Progressive overload training. The FaithFueledLife App’s 5-week gym plan has been my go-to for strength and consistency.
  • Eating: Good Culture lactose-free cottage cheese. It’s quick, versatile, and packed with protein—perfect for busy mornings!
  • Serving: Sharing somatic movement and emotional processing with incarcerated women through On The Inside. Visiting the maximum security Edna Mahan Women’s Correctional Facility has been a highlight of my week. God is moving in those spaces, and I’m so grateful for your prayers and support.
Created by Olga D. Edna Mahan Correctional Facility

Sustainable Habits for the New Year

Building new habits doesn’t have to be complicated. The key is to focus on small, manageable changes that align with your values and goals. Here are a few tips for success:

  1. Start Small: Pick one or two habits to focus on each week. For example, start with drinking more water and adding protein to your meals before tackling movement or quiet time.
  2. Anchor Your Habits: Connect new habits to existing routines. For instance, drink a glass of water as soon as you wake up or read scripture while you enjoy your morning coffee.
  3. Give Yourself Grace: Perfection isn’t the goal—progress is. Celebrate small wins and don’t let setbacks derail you.
  4. Stay Accountable: Join a community, like our Focus 40 , where you can share your journey and encourage others.

A New Year, A New You

Wellness isn’t about trying harder—it’s about surrendering to God’s plan for your life and trusting Him to lead you. The disciplines we build today lay the foundation for a lifetime of health, joy, and purpose.

Let’s step into 2025 with bold faith and a commitment to steward our bodies well. I can’t wait to see how God moves in your life during the Focus 40 and beyond.

Ready to join us? Mark your calendars for January 6th, and let’s make this the year we embrace wellness with simplicity and grace.

Woman reading Bible

Join the Conversation

What are your wellness goals for the new year? How can I support you on this journey? Share your thoughts in the comments, or connect with me on Instagram at @faithfueledmom and TikTok at FaithFueled Mom.

Here’s to a year of thriving in faith, health, and community. Let’s do this together! Join me for FOCUS 40

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