In August of 2016, I was 38 years old, fat, and without a lot of confidence. I felt like I was stuck. I wasn’t happy with my weight. I wasn’t happy with my body. In fact, I couldn’t fit into some of my clothes. Would things ever change for me? On August 28th, 2016 things would change for me…I began my year of transformation.


I started exercising six days a week, 25-35 minutes per workout. I began eating six times per day and taking the proper supplements. And I began to do something else— I started journaling everything I did. This was a big part of my success. I planned and prepared what and when I was going to eat. I did my best to record everything I consumed. I didn’t always document perfectly, but putting pen to paper helped me tremendously — it will help you too. To be intentional with your plans is powerful. Putting your thoughts down on paper is also powerful; it makes things that much more real.


I had another realization in 2016. I recognized that to transform our physical bodies we must also transform our mindset. When we get our mindset right, the body will follow. To help get my mind right, I began to write out motivational thoughts to myself. I would write down certain phrases over and over to flood my mind with good thoughts.


I also wrote my prayers out on a daily basis. I love doing this. It forces me to slow down and really think about what I’m asking and saying to God. I also began to make a gratitude list. The more I focused on positive thoughts and the many blessings I have, the better I felt!

Now it’s your turn to do the same. I believe you can make the changes you desire to make, but it will take effort. It will take time on your part. It will take planning and preparation for you to be successful. You will need to think hard about why you want to make the necessary changes.

There’s no time for us to make excuses. We need to be bold and courageous. We need to trust in our God. We need to fill our minds with positive thoughts. Remember what the apostle Paul said in Philippians 4:8:

“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”

The Holy Spirit reminds us of the power of our mind and our thoughts. Christians’ minds should be focused on our Jesus. When we allow junk into our minds, bad things will happen. Our minds are powerful. We need to be careful about how we think. The same could be said with respect to how we talk to ourselves. Many people speak to themselves in a way they would never speak to others. When people constantly tell themselves, “I stink,” “I’m worthless,” or “I’m never going to be successful” they become what they tell themselves. Be careful how you speak to yourself. Be careful with what you allow into your mind. Our brains are powerful! We are reminded in Psalm 139:14,

“…I am fearfully and wonderfully made…”

When I began my journey in 2016, I visualized myself being successful. Now I want you to do the same. This journal will help you to grow in your faith, enjoy the blessings God has given you, and accomplish your fitness goals.

This journal is designed to guide you through the first 31 days of your transformation. It also can be at any point in your transformation.

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Every day, you have space to…
• Write out your daily prayer to God. We need time to pray, Mark 1:35.

• Write out five things you are grateful for each day. We have many reasons to overflow with gratitude, Colossians 2:7.

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  • What kind of exercise you will perform for the day.
  • What you plan to eat and then what you actually ate. This will help you in future planning to see where you can improve.
  • A space to write out something motivational for yourself.
  • You will also be able to read a motivational thought from me to help you along the way.
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I’m excited about the great changes you are about to make. Now I just have one question for you? Are you ready?

Don’t waste a day…
Don’t waste an hour…
Don’t waste a minute…
Don’t waste a second…
Don’t waste any of your workouts. You will regret you did.

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You get a choice…live and learn OR learn and live.

Now is the time for us to grow in all aspects of our lives. Now is your TIME. Go get it. Don’t wait until TOMORROW. Don’t wait until the next MONDAY. And remember that SOMEDAY is not a day of the WEEK! Today is the DAY you start.