A Mindset Shift for New Year’s Resolutions

As a Christian, if you’re looking for a New Year’s resolution or considering a change in how you eat and exercise for the new year, I want to offer an opportunity for a mindset shift. First, the desire to care for your body is a good thing. It’s not vain, nor is it separate from your spirituality. Instead, I believe it can and should be an act of honoring God with your body. The way we treat our bodies physically has profound effects on our spiritual lives, and embracing this connection can transform how you live and pursue your purpose.

The Problem with the Typical Approach to Eating and Fitness

The typical American lifestyle often follows a pendulum pattern —swinging between two extremes: indulgence and guilt. One moment, we eat whatever we feel like or skip exercise entirely; the next, we impose strict diets or intense workout plans in an attempt to “make up for it.” This cycle leaves us feeling physically drained and spiritually burdened, which is far from God’s design for us. Instead of living in this unhealthy loop, I encourage you to consider embracing a different rhythm for the year ahead. An author I admire has described this approach to eating as a rhythm of fasting, feasting, and ordinary fare, but as an endurance coach, I would be remiss to not include exercise (intentional movement).

A New Rhythm: Fasting, Feasting, Ordinary Fare, and Intentional Movement

1. Fasting: Fasting is a spiritual discipline that reminds us we need God more than food (or whatever you are fasting from). It helps us resist our appetites and embrace prayer, grounding us in the truth that God is sufficient. This can take many forms, but realistically, aim to fast once a month. For example, I plan to fast on the first Sunday of each month this year, with additional fasts during seasons like Lent or when I’m joining someone in prayer. Fasting is a way to reorient our hearts and bodies toward dependence on God.

2. Feasting: Feasting is about celebrating the goodness of God’s creation with gratitude and joy. Don’t think of it as “cheating” on a diet, but rather embracing the rhythm of enjoyment that God intends for us. For example, this could include weekly celebrations, like date nights, as well as special occasions like birthdays or other celebratory events. Feasting isn’t about excess but about delighting in God’s gifts.

3. Ordinary Fare: The days between fasting and feasting are marked by the discipline of ordinary fare. This means eating not based on what you feel like in the moment, but rather with intentionality, what you want to feel like. As image-bearers, our bodies have a purpose: to love God and love others. Eating in a way that supports this purpose—with energy, clarity, and peace—is an act of stewardship. For me, ordinary fare includes clean meats, fruits, vegetables, and healthy carbs, while avoiding processed foods, sugar, and alcohol. These choices help me stay physically and spiritually equipped to love others well and achieve my goals.

4. Intentional Movement: In addition to eating rhythms, I encourage you to commit to a consistent exercise routine as part of your new year’s resolutions. Movement is a gift from God that strengthens our bodies and minds for His service. Aim for a balance of endurance, strength, and flexibility training. For example, you might:

• • Go for a daily walk or run to clear your mind and connect with God in prayer.
  • Incorporate strength training 2-3 times a week to build resilience.
  • Practice stretching or yoga to maintain flexibility and reduce stress.

Intentional movement not only improves your physical health but also enhances your ability to focus, work, serve, and love others well.

Practical Tips for Ordinary Fare and Exercise

Ordinary fare should be both enjoyable and sustainable. Healthy, nutritious food tastes good and nourishes your body in ways that processed indulgences cannot. However, ordinary fare also comes with limits. It means resisting the temptation to cope with stress, boredom or tiredness by turning to sweets or alcohol. Instead, you practice discipline and finding satisfaction and joy in God’s provision and care.

For exercise, start small and be consistent. Set realistic goals, like committing to 20-30 minutes of movement five days a week. For some it could be setting a goal like a 5k or 10,000 steps a day. Try to find activities you enjoy—whether it’s running, cycling, swimming, pickleball, or hiking—so that exercise becomes a fun part of your routine rather than a chore.

Why This Mindset Matters

Living in this rhythm of fasting, feasting, ordinary fare, and intentional movement not only transforms your body but also trains your soul. In fasting, you practice dependence on God. In feasting, you celebrate His goodness. In ordinary fare, you cultivate discipline and care for your body to fulfill its purpose of loving God and others. And in exercise, you strengthen your body to serve God and others with energy and joy. This holistic approach reshapes your relationship with food and fitness into acts of worship and spiritual growth.

Accountability

Start this new routine with accountability. Like any new discipline, having someone alongside you will make the process more joyful and sustainable. Ask a friend to join you in this health journey, or join the Kingdom Endurance team and allow us to encourage and support you along the way. We would love to have you!