To all the Jesus loving women . . .
Who are passionate about their walk with Christ but after a long day at the office, changing diapers, or carpooling, don’t have the energy to cook dinner, bring cookies to the neighbor, host a bible study, exercise, and have stamina left to pour into her kids or husband, I’ve got a question for you . . .
What’s the difference between having the health and energy you need to love your family, impact your community, serve Jesus, and enjoy a long Saturday hike . . .
. . . and being bone weary and exhausted by 6pm, ordering pizza for dinner, and vegging in front of Netflix every night before you force yourself awake each day with caffeine and sugar to do it all over again?
If you guessed . . .
Having good genetics and being one of those naturally thin people who have never struggled a day in their lives with their waistline . . . you’d be wrong.
Having a housekeeper, a service delivering delicious, healthy meals to your door, a personal trainer, a nanny, a super supportive husband and extended family who always showed up for you, and loads of free time . . . you’d also be wrong.
Having inspirational before and after photos of girls who became bikini models taped to your mirror and measuring every morsel of food until at last you found inner happiness and looked like them - good news - that’s not it either.
You see, the truth is having a pile of cash and everything pre-done for you, the right genetics, or shaming yourself skinny won’t pave the way to the confidence and energy you crave to live your life with passion.
Here’s what you need to know about loosing weight, keeping it off, and having oodles of energy in 2020 without dedicating your every waking moment to the task.
Most popular diets promote dramatic before and after photos and body discontent as a motivator for healthy life style change. However, half of dieters will regain what they lost within the first year, and most of the rest will gain it back within 3 years.
Get your body swimsuit ready!
Flatten your abs and feel confident!
The truth is, you may be able to hate yourself into some weight loss, but that hate won’t keep it off.
But since you’re on this page, in a couple of clicks you won’t have to worry about that anymore.
Why you’re exhausted and anxious, and can’t seem to loose weight or keep it off, instead of living with the health and wellness God created you with:
1. You’re trying to do it all at once.
40% of the actions you take each day are unconscious habits engrained in your brain. When you try and overhaul all your health habits, your brain physically can’t handle that much rewiring at once, get’s exhausted, and eventually you give up. Lasting health is not a sprint, it’s built by layering daily habits one at a time.
2. You’re focused on external motivators.
A reunion, vacation, how your pants will fit, or how you compare to that super fit girlfriend of yours, can all motivate you in the short term, but once you’ve reached your external motivation, there will be nothing internal to keep you going.
3. You’re trying to figure it out on your own.
Shame often keeps us alone it the battles we face. It’s the enemies #1 strategy, isolate the weak ones and pick them up. God created us for community, to support each other, share what we know, and pray for one another.
4. You’re separating your health and your faith.
It’s like putting a bandaid on your knee to help your stomach feel better. God didn’t create our bodies, minds, and spirits as separate pieces, but all part of a beautiful whole. To truly find lasting freedom and wellness, invite God into your journey completely, there is so much more he wants for you.
But there’s good news . . .
Loosing weight, having more energy and confidence, and getting fit to honor Jesus is easier than ever because you can invite the Holy Spirit into your journey.
You've already read this far so you know centering your health and fitness around Jesus and his love for you is crucial for long lasting results and true joy.
Health that allows you to:
Keep up with your kids on vacation at the lake; swimming, hiking, and chasing after them without worrying about injuring or embarrassing yourself, getting winded after a half mile, or needing 3 naps just to function. You do this while wearing your favorite swim suit, and being preoccupied with making family memories together, and not who you'll hide behind in pictures.
Look forward to stepping on the scale each morning, knowing that it is simply a measure that can help you on your journey and not the enemy or definition of your worth. You can turn and look in the full length mirror and marvel at how beautiful God made you and smile in gratitude at the body he gave you to do your work in this world.
Love making time for yourself and the Lord without guilt, and naturally are able to give to others from this fullness. With all your extra energy, you feel complete freedom to volunteer at church, go help your neighbor with her groceries, or go across the world on a mission trip without worrying about your health or stamina.
But what you might not know is there is a simple 7 habit system based on the gospel that has the power to help you:
Never buy bigger pants again because you've learned to layer healthy habits slowly that stick with you for the rest of your life.
Love the fitting room (and yourself) again, no matter what size you are.
Whip up grocery lists and healthy meals without breaking a sweat, like you had a had a personal assistant helping, but that was actually just your awesome plans.
It's called the . . .
With a focus on 7-W Habits, it has the power to transform all areas of your life:
Apply what the Bible says about sleep and leap out of bed each morning well rested, and ready to tackle even the hairiest day.
Soak in the Living Water and my tips for drinking water and you'll poop better, look so young you get called Miss at the store, jump start your weight loss, and radiate the fullness of Jesus.
Let the word of God penetrate so deeply that when negative thoughts of flabby thighs, jiggly arms, and "fat girl" arise, you take them captive and cut them down knowing you are doing amazing and Jesus is crazy about you.
Apply what the Bible says about strength and movement, along with workouts from Mendy, and you will love moving your body and the natural mood boost that will have you adoring even the most difficult family member.
When you see all aspects of your health as an act of worship, it supercharges your efforts. Get past your flimsy will power and tap into the power God has available to you when you worship him this way.
Rock God's peace from mundane emails to the 5th diaper change that day, everything you do is precious to Him.
More effective than a year's worth of counseling, learn emotional health as you write everything from your food and habits, to discovering the lies that have kept you held down, and the truth that sets you free.
Kelly, mother of 4, says “I was tired of people asking me if I was going to have another baby.” She decided to work with Mendy and get healthy, and ended up effecting her family too. Her 4 kids now ask for spinach and natural peanut butter and doing lunges with her. Her husband has joined her and is noticing a big difference in the way he feels, his energy, and is buying new pants. Together Kelly and her husband have lost 20 pounds total. "I was having some health problems and Mendy suggested I read a book, so I did and cut out gluten and I haven’t had any problems since then", says Kelly. "Thank you Mendy!"
Grandma Deb worked with Mendy and lost 2% body fat, 4 lbs, and 3.5 inches.
“I didn’t think I could run a mile. So, I never ran. But I’ve learned how to get past those mental roadblocks and challenge myself. Now, because of encouragement and proper instruction, I know I can do ti, WITHOUT STOPPING, and I actually enjoy doing it!” Theresa Rice
"It’s my rest button. A couple hours a week that I can ignore all other responsibilities and just sweat out any issues. It’s nice to have that support group of strong women with the same goals and struggles. I'm down 15lbs and 6 dress sizes."
Why should you listen to me?
First off, I appreciate your skepticism.
These days anyone with a wifi connection, yoga mat, and great selfie skills can claim to be a an online fitness coach.
They simply regurgitate every trick, tip, and hack they hear at their gym, from fitness influencers, or their up-line. They have all the advice in the world but when you ask how it's working for their clients long term, all you'll get is blank stares.
The truth is I've been coaching women as a trainer and gym owner since the dinosaurs roamed the earth. Okay well maybe not technically that long, but I started when my youngest was a baby, and he's now a towering 15 year old.
I've trained thousands of clients, earned over a dozen certifications, ran my own gym, and fallen flat on my face when life got hard, and walked with God has he scraped me up off the floor and showed me a better way. I've had the opportunity to see what motivates women, what common obstacles and fears they face, what keeps them going long term, and how their relationship with Christ effects their physical health.
Did I mention I did all this with 5 kids, two who are adopted from West Africa? I've lived some very hard realities, lived with anxiety and depression, contemplated suicide, and struggle to help my husband to recover after a stroke. I know if I can do it, with God's help, through some of the most chaotic and dark circumstances, you can too.
Jennifer Hill has 4 kids, and since working with Mendy is more vibrant and full of energy than she's ever been. She Lost 20 lbs and 16 inches in 16 weeks. She said what worked for her were basic habits, especially old fashion clean eating and exercise. Here she is after her first half marathon.
So if you're ready to join an exclusive group of women who are passionate about living fit to honor Jesus, banish shame, and become women with naturally healthy habits . . .
Here's how we'll get you there:
INTRODUCING . . .
The most holistic, yet easy to apply and stick with, Jesus centered fitness program, laser focused on helping you love yourself, have fun, and get healthy, even if you don't have oodles of time.
Mary Swope and her friend Theresa worked with Mendy and lost 24 pounds and 8.5% body fat. She loves the confidence and energy she has to chase her daughter around.
After the Fitness Bible Study Program you'll have . . .
A healthy relationship with your body and the scale. You'll step on without dread or shame and truly love yourself, exactly as you are.
An identity shift to see yourself as a healthy person, with naturally healthy habits that flow out of who you are and what you love to do.
Vibrant energy and stamina to carry you through even the most demanding day, and the strength you need to pursue your God given passions.
A deeper, more intimate walk with Jesus, and knowledge of how desperately He loves you.
A clear understanding of what foods fuel your body well, how to plan and prepare your food each week to set yourself up for success, and a library of new favorite recipes handy to support long term, healthy eating.
No guilt over taking care of yourself, getting adequate sleep and water, and time to write your thoughts and heart out to God.
A perspective shift that all the exercise, healthy eating and work we do is an act of worship to God. Your new focus will bring purpose and super powers to everything you do.
A knowledge of yourself and what exercises you love and make you feel great. You'll also have an improved mood (which will make living out the fruits of the Spirit easier.)
A loss in inches, pounds and body fat, as a result of your new, healthy habits.
Let's take a look under the hood of the Fitness Bible Study Program . . .
Week 1: Prep + Plan
We're going to start with the end in mind and spend our first week together in preparation and prayer. Because why spend all this time working on your health if you don't first commit the process to God in prayer, right?
Here you'll learn how to change your self talk when stepping on the scale and how we can overcome defeating ourselves by comparison the same way the Israelites did.
You'll identify exercise you truly enjoy and ask God to show you how you might be shaming your body and getting in negative cycles with food and exercise.
You'll also learn how focused breathing can dramatically lower stress and the parasympathetic nervous system.
Gain back valuable brain space that's getting suck up by all those nagging questions like:
How much should I eat each day and how often?
What foods will help me feel good and loose weight?
How am I going to keep track of all of this?
Can someone please just make a meal plan for me?
Week 2: Wake Up
After this lesson you'll know exactly how to create a night time routine that allows you to get the rest you need and energy for your days. Understanding that God designed us with limitations because he wants us to rely on Him for all our needs will change the way you look at your habits.
You'll learn what the Proverbs 31 woman has to teach us about rest and work, and the importance of sleep in your life from Matthew 11:28.
We're also covering meal planning and grocery lists, as well as a bicep, tricep, and shoulders workout as we begin layering together habits that will last long after this program is over.
Plus my friend Kristen and I will have you laughing and learning at our juicing mishaps episode.
After this week's lessons, you'll feel energized and rested, and ready to tackle the next habit.
Week 3: Water
After this week, you'll know exactly how to calculate the amount of water you should be drinking each day and my favorite recipe for making water more interesting and fun.
We'll study the Samaritan woman at the well from John 4 in depth as we soak in the living water Jesus has for us. You'll be craving the living water of Jesus, and the physical water your body needs as you are no longer spiritually or physically dehydrated.
We'll tackle a ball, breath, and core workout together and laugh at the finer points of consuming bacon.
This week's habit will leave you pooping better, your skin looking more youthful, will flush toxins from your body, and jump start your weight loss.
Week 4: Word
You'll study John chapter 1 and THE word, Jesus, and what He says about you. You learn to recognize sinful self talk like "I'm too flabby" or "my thighs are gross", and instead learn how to put on the love Jesus has for you and truly give thanks for the body you have. We'll study God's thoughts about you all week, because loving yourself is the most important habit you could ever gain in your health journey.
We'll also continue to check in and layer our habits as the become part of who you are.
After this lesson you will confidently be able to do a fast workout in the park with a tension band, and tackle a kick, punch, and bench workout.
Plus there will be some real, hilarious talk about Girl Scout cookies.
Week 5: Workout
After this week you'll feel stronger and enjoy the mood boost from 3 targeted workouts, upper body repeats, beginner pilates, and a 7 minute tricep band workout. You can also laugh with Kristen and I as we talk about thigh rub problems!
You'll learn what the action verbs in Proverbs 31 teach us about staying fit, and how fitness was designed not for bikini bodies, but to strengthen our lives for purpose. You will truly understand how serving Jesus changes our motivation.
After this lesson you'll know how to find workouts you enjoy and design a fitness program for yourself. You'll also understand God's timeline for your health journey and what to expect.
Week 6: Worship
You'll learn how everything we do with our health, is an act of worship to God. You'll understand what the Bible says about gluttony and grace, and how finding contentment in the Lord can curb your emotional eating.
When you feel trapped, stuck, and overwhelmed in your health journey, you will know how to study God's word and the Jericho story to find victory and move forward.
By the end of the week, we'll laugh together, and complete an exercise band bootcamp and a restorative workout at the riverside.
You will never look at your healthy journey the same.
Week 7: Work
You will learn the secret for balancing all the work we do as women, from parenting, jobs, managing the home, or being a caretaker. It is understanding from scripture that the work we do is not for people but for God. You will know what your best day looks like and how focusing on your blessings will get you there.
We'll study John 21 and check in with the 7 habits we have been learning each week, for lasting change in your health and fitness.
Plus Kristen and I will let you in on our crazy instant pot antics and you'll learn an oblique combo workout you can do in 2 minutes and a great low impact lower body workout.
Week 8: Write
After our last week together, you will have the habit of tracking your food intake and know the power of writing your meal plans down, and all the practical tools you need to get you there.
You'll learn how to journal your thoughts to God, and create an intimate relationship with the creator of the universe. You'll also know how to relate your personal struggles directly with a bible verse to meditate on.
You'll end the week with a written fitness plan to carry you through the next 8 weeks on your own, living out all you've learned for long term change and victory over yo-yo diets and shaming thoughts.
Marlene led the Fitness Bible Study Program at her church and had this to say:
“Gospel Centered Health is a life changer because it transforms the way you think about staying healthy. I used to think I wanted to be healthy so I could be the best version of myself and so I could be there for my family. Those are some pretty good reasons, but there is an even better reason to live a healthy life style. Mendy helped me to reframe my thinking so that the Gospel is the foundation upon which I consider my health. There is no better foundation upon which to build anything.”
Now the power and value from those 8 weeks is worth way over $197, but because I’m obsessed with seeing you thrive, I’m tossing in over $155 worth of must have bonuses completely free . . .
Bonus 1: 4 Meal Prep Bonus Lessons ($28 value)
Bonus 2: 7 Fitness Bonus Workouts ($28 value)
Bonus 3: Mommy + Me Workout Program ($99 value)
When you add it all up, it's a total value of $352, but because I'm SO excited to help you, you can enroll now for just $197.
Things you'd be smart to ask before grabbing you "I'm all in" details on the next page:
#1 What if I have already tried so many things before and failed at loosing weight or gained it back?
This is actually a great thing. It means you have a deep desire to become a person who is healthy, and you’ve actually gained more of those healthy habits and skills along the way than you realize. It will make it easier to layer them together in the Fitness Bible Study Program for lasting success. You’ve probably heard the saying “doing the same thing over and over and expecting a different result is the definition of insanity.” You’ve never had this program before, and you’ve never invited Jesus into your health journey like this before and really tapped into your internal motivation, you can certainly expect a different result.
#2 Don’t I need a gym membership or workout equipment to see results, or specialty foods or bars to make this work?
After 15 years of training people, I’m the first to understand that one size does not fit all when it comes to your health journey. I recommend you have a small set of weights (5, 8, and 10 are a great starting place) and an exercise mat. If you have more equipment already or a gym membership, great, you can certainly put it to use, but it’s not necessary to complete the workouts in the program. While I do recommend some of my favorite bars and shakes to busy people, that I personally use and love, you absolutely don’t need them. All the ingredients in the meal plans are simple, real foods that can be found at your local grocery store.
#3 Can I really sustain these changes for the rest of my life?
Yes you can! I have seen so many of my clients do it, I know you can too. The Fitness Bible Study Program hits hard on the two biggest factors in long lasting success, habit formation and self image, all founded in a relationship with Jesus. When you see yourself as a healthy person who has naturally healthy habits, long term results will be an effortless outflow of who you are.
#4 I’ve seen other courses that promise big results and compelling before and after photos in a short amount of time. Can I just do one of those and read my bible?
While you might be able to do one of those programs and continue your walk with Jesus, you won’t be truly reaching the heart of the matter, your identity as a healthy person in Christ. Without addressing all the parts of who you are, physical, spiritual, emotional and how that relates to your health, you’ll risk gaining it all back.
#5 Will I really have time?
Look, I get you’re a super busy woman who is either working, raising children, supporting your spouse, or possibly all of the above. That’s why this program is focused on layering daily healthy habits, one at a time, over 8 weeks. If you try and overhaul your health all at once, you’ll be exhausted and give up easily. With a slow and steady approach, you’re building habits that last a life time. Plus I’ve created the meal plans and workouts for you, and put all your materials into one place and I mail it to you.
Okay, but how much time will I have to actually spend doing the course?
The course is self paced over 8 weeks. There are 5 lessons in each week. It’s as simple as spending 15 to 30 minutes a day studying God’s word and your health. If you can invest another 5 hours per week into getting some exercise and preparing healthy meals, you won’t recognize yourself in 8 weeks! It’s a small investment of time for life time of energy, confidence, and connection with your Savior.
#6 What do I get again? And when does it start?
When you purchase the Fitness Bible Study Program, you’ll get instant access to the membership site, and I will mail you a paperback workbook with all your printed materials. The Fitness Bible Study Program includes 8 modules with videos, bible study and application, workouts, meal plans, and fitness tracker. And don’t forget about these bonuses:
Bonus #1: 4 meal prepping bonus lessons, with Mendy demonstrating in her kitchen and sharing a lesson from the Bible while you learn these valuable meal prepping skills.
Bonus #2: 7 bonus workouts from your Pilates certified instructor, Mendy, tips on how to safely do lunges and squats, and a variety of workouts to keep your body challenged and growing.
Bonus #3: Mommy and me workout program. If you are expecting, recently had a baby, or have young children in the home, I’ve created several mommy and me workouts you can do at home with your little ones. It’s designed specifically for this phase of life and will get you in great shape while having fun.
#7 How do I get all my stuff again? Do I get anything else in the mail?
You will get instant access to everything in the course sent to you via email which you can access with a login in to the membership area of the website. Everything you need will be available to download and print right there. I will also mail you a paperback workbook with all the printed materials, 8-week bible study, health trackers, and worksheets, so you have it easily available all in one place.
#8 What if I don’t like the course, can I get my money back?
I’m so confident the Fitness Bible Study Program is the missing link between you and becoming and staying truly health. But just in case, you have a full 30 days to put the program into action before making a final commitment. If you do the work and decide this course is not right for you, just let us know and email us snap shots of the first 2 weeks of completed worksheets, and we will refund your investment. However, if you’re buying this course to just sit on the shelf, don’t bother. I only want ladies who are ready to take action now!
#9 What’s that link to buy again? Simply click here.
You were made for more!