Jefferson Biehl YouTube Channel

Jefferson Biehl YouTube Channel This channel is help people keep moving and staying fit. The exercise routines I have put together

🙏 Prayer of the DayEphesians 2:10Dear Heavenly Father,Thank You for calling me Your handiwork, even when I struggle to b...
12/14/2025

🙏 Prayer of the Day
Ephesians 2:10

Dear Heavenly Father,

Thank You for calling me Your handiwork, even when I struggle to believe it. When I get caught up in comparing myself to others or wondering if my life matters, settle my heart and bring me back to You.

Help me notice what You’ve placed in my path today—the person who needs encouragement, the task I’ve been avoiding, the small yes that might mean everything to someone.

When I’m struggling, stay close. I need You.

In Jesus’ name, Amen.
😇✝️🛐🙏❤️

🙏 Prayer of the Day1 John 4:19Dear Father,So much of me still believes I have to earn Your love. When I get it right, I ...
12/13/2025

🙏 Prayer of the Day
1 John 4:19

Dear Father,

So much of me still believes I have to earn Your love. When I get it right, I feel close to You; when I fail, I pull back and assume You must be disappointed. But You loved me first—before my best days and my worst.

Today, help me live like that’s true. Let Your love be the ground under my feet and the air I breathe. When shame or striving rises, remind me I am already held, already wanted, already Yours. From that rest, teach me to love others the way You first loved me.

In Jesus’ name, Amen.
❤️😇❤️😇❤️😇❤️

Number You Won’t Forget: 2%Why Early Weight Loss Progress Matters — and How a Personal Trainer Helps📉 Losing just 2–3% o...
12/12/2025

Number You Won’t Forget: 2%

Why Early Weight Loss Progress Matters — and How a Personal Trainer Helps

📉 Losing just 2–3% of your body weight in the first 4 weeks is a HUGE win

🔬 Research shows early progress is one of the strongest predictors of long-term success

👀 The first month often tells you if your plan is actually working

What the Research Found

🧪 124 adults followed for 16 weeks in a structured weight-loss program

✅ People who lost 2%+ in the first 4 weeks were far more likely to lose 5%+ by week 16

🚀 Those who lost 3%+ early had much higher odds of losing 10%+ total

⭐ Small early wins = big long-term results

Why Most People Struggle After Early Success

⚠️ Only 25% of people maintain weight loss long-term

❌ Not due to lack of willpower

❌ Because many diets and programs aren’t built for real life

🔄 Extreme plans are hard to sustain

What Actually Works Long-Term

According to the National Weight Control Registry (10,000+ successful maintainers):

🥗 Sustainable eating habits (not extreme diets)

🏃‍♀️ Regular exercise they actually enjoy

📺 Less sedentary time (less TV, more movement)

🍳 Consistent routines (like eating breakfast)

✅ No “perfect” diet — just habits they can maintain

How a Personal Trainer Helps You Win

🎯 Sets realistic early goals (that 2–3% matters!)

🧠 Helps you build habits you won’t quit

💪 Creates workouts that challenge you without overwhelming you

📊 Tracks progress so you know when to adjust

🔁 Keeps momentum going past the first month

🙌 Accountability so early success doesn’t fade

Bottom Line

🔑 You don’t need a perfect diet or extreme workouts

🔑 You need a plan that works now AND later

🔑 A personal trainer helps you get early results and sustain them long-term

Small wins early → big results over time.
Don’t just lose weight. Learn how to keep it off.






🙏 Prayer of the DayJohn 3:17Dear Heavenly Father,Sometimes I carry the weight of my mistakes, my fears, and my doubts, a...
12/12/2025

🙏 Prayer of the Day
John 3:17

Dear Heavenly Father,

Sometimes I carry the weight of my mistakes, my fears, and my doubts, as if I have to fix them all myself. But Your Word reminds me that You didn’t send Jesus to condemn me but to save me. Thank You for seeing me in my mess and loving me enough to draw near.

Help me release the shame I hold onto and embrace the gift of Your grace. Let Your love renew my heart today and fill me with the peace only You can give. I lift my eyes to You, my Savior, my refuge, my hope.

In Jesus’ name, Amen.
😇🙏🛐✝️❤️

Somebody needs this today 🙏🙏 Prayer of the DayPsalm 46:10God,Sometimes it’s hard for me to slow down. My mind won’t stop...
12/11/2025

Somebody needs this today 🙏

🙏 Prayer of the Day
Psalm 46:10

God,

Sometimes it’s hard for me to slow down. My mind won’t stop, my heart feels heavy, and I keep trying to fix everything myself.

But right now, I’m choosing to come to You. Help me breathe, help me trust, help me remember that You love me even when I’m a mess.

Let Your peace quiet my soul. I need You today.

In Jesus’ name, Amen.
🙏😇🙏😇🙏😇🙏😇

🔥 **The Moment You Lose Momentum(And How To Get It Back)**Most people think they lose motivation in the gym…👉 They actua...
12/10/2025

🔥 **The Moment You Lose Momentum

(And How To Get It Back)**

Most people think they lose motivation in the gym…
👉 They actually lose it in the 10 minutes before they leave the house 😅

That moment of no return:

Can’t find your belt 🧢

Headphones missing 🎧

Shoes hiding in another universe 👟

Suddenly… “I’ll go later” steals another workout 😬

📉 The Research Is Clear:

A 2023 meta-analysis of nearly 30,000 people found:
👉 48% who planned to exercise never followed through

Not from weak willpower — but from a weak system

Behavioral scientists call this the intention–action gap

One-third were “unsuccessful intenders”
👉 They meant to work out… but friction stopped them

⭐ The GOOD News:

Small prep rituals close the gap and build momentum:

📅 Same time each day

🔔 Same trigger or routine

🎒 Gym bag packed & ready

🚪 Shoes by the door

🎧 Headphones + gear laid out

Research shows these cues dramatically boost follow-through —
especially for less-experienced exercisers.

🏋️‍♂️ Want an Even Bigger Boost?

👉 Having an appointment with a Personal Trainer skyrockets your success rate.
When someone is waiting for you, your chances of showing up go WAY up.
Accountability + structure = momentum on autopilot.

A scheduled PT session at the Memorial Athletic Club removes the excuses, reduces friction, and gets you into that “I’m so glad I came” feeling every time. 🔥💪

💥 Coach Jeff Tip:

Stop relying on motivation.
Build a system. Create cues. Book the appointment.
Your future self will thank you.

#️⃣ Hashtags:

🙏 Prayer of the Day1 Kings 19:12Dear Heavenly Father,In the storms of life, when worry and fear try to drown out Your vo...
12/10/2025

🙏 Prayer of the Day
1 Kings 19:12

Dear Heavenly Father,

In the storms of life, when worry and fear try to drown out Your voice, help me to remember Your faithfulness. Help me to remember that Your presence isn’t always found in the loud and spectacular, but often in the quiet whisper.

Give me the courage to turn down the noise of this world, to quiet my heart, and to simply listen for Your gentle guidance. In the stillness, may I hear Your words of love, peace, and reassurance, knowing that You are with me always.

Thank You for speaking to me in the quiet moments, just as You did with Elijah.

In Jesus’ name, Amen.
🙏🛐😇✝️❤️

💪 Some Days… You Just Don’t Want To Do It.(The workout. The effort. The drive to the gym.)We ALL feel that way sometimes...
12/09/2025

💪 Some Days… You Just Don’t Want To Do It.

(The workout. The effort. The drive to the gym.)

We ALL feel that way sometimes.
But here’s the truth 👇

⭐ The Payoff Is HUGE.

Here are 5 reasons pushing through is ALWAYS worth it:

1️⃣ You’ll Feel So Good You Did It 😃🔥

That post-workout glow is real.
Your brain floods with endorphins → mood UP, stress DOWN.

2️⃣ More Energy for the Rest of the Day ⚡

Exercise boosts oxygen, circulation, and metabolism.
You don’t get tired — you get energized.

3️⃣ Stronger Body = Stronger Confidence 💯

Every rep makes you:

more capable

more resilient

more proud of yourself
Your confidence grows with your consistency.

4️⃣ Better Sleep Tonight 😴🌙

Even 20–30 minutes of movement helps:

deeper sleep

faster recovery

reduced nighttime stress

5️⃣ Long-Term Health Wins 🛡️❤️

Stronger muscles
Better balance
Lower inflammation
Healthier heart
Improved metabolism
Your future self will thank you.

🤝 Need Help Getting Started?

Sometimes all you need is an appointment on your calendar.
A Personal Training session at the Memorial Athletic Club can be the nudge that gets you through the door…
and into that “Feel So Good” feeling you’ve been missing. 🏋️‍♂️✨

📞 Let’s do this together.

Don’t Just Do It… Do It Right.
MAC Personal Training 💪

#️⃣ Hashtags:

🙏 Prayer of the DayRomans 8:31Dear God,You know how quickly I agree with the voices that say I’m not enough. I replay wh...
12/09/2025

🙏 Prayer of the Day
Romans 8:31

Dear God,

You know how quickly I agree with the voices that say I’m not enough. I replay what I’ve done wrong and quietly assume You must feel the same. Today I want to live under a different sentence: that in Christ, You are for me.

When worry rises or old accusations return, remind me that nothing I face is bigger than Your love or stronger than Your decision to stand with me. Help me walk through this day with the quiet confidence of someone fully known and still fully wanted.

If You are for me, I don’t need to fear who or what is against me.

In Jesus’ name, Amen.
🙏🛐😇✝️❤️

🌞 Start Your Week Right💛 The Simple Habit That Quietly Crushes Depression, Anxiety & LonelinessIf December feels like a ...
12/08/2025

🌞 Start Your Week Right

💛 The Simple Habit That Quietly Crushes Depression, Anxiety & Loneliness

If December feels like a pressure cooker… you’re not alone 💭💥

Stress, expectations, and busy schedules can make us want to “treat ourselves” more 🍫🛍️

But research shows something surprising… the FASTEST way to feel better is:
👉 Do something small for someone else 💛

📊 What the Study Found:

Researchers tracked ~1,000 adults for 2 weeks:

👥 Group 1: 3 acts of kindness for OTHERS per week

💆 Group 2: 3 acts of kindness for THEMSELVES

➖ Group 3: No changes

Here’s what happened:

⭐ Kindness-to-others group:

↓ Depression

↓ Anxiety

↓ Loneliness

BEST overall results

💛 Self-kindness group:

↓ Depression only

No real change in anxiety or loneliness

⚪ Control group:

No improvements

🧠 Why It Works:

Helping others increases connection 🤝

Reminds you that you matter

Pulls you out of your own head

Interrupts negative thinking

Boosts mood through purpose & belonging

Even tiny acts count:

📱 Text a friend just to check in

🍎 Drop off a snack

🛒 Help with an errand

☕ Bring someone a coffee

👐 Hold the door

😊 Give a real compliment

Your brain treats each one as a dose of connection — one of the most reliable mood lifters we have. 💛

🔥 Coach Jeff’s Challenge This Week:

💥 Do 3 tiny acts of kindness for someone else.

You’ll be amazed what it does for your mood, energy, and outlook.

💬 Hashtags:

🙏 Prayer of the DayProverbs 19:21Dear Heavenly Father,Sometimes I hold my plans so tightly, thinking I know best. But Yo...
12/08/2025

🙏 Prayer of the Day
Proverbs 19:21

Dear Heavenly Father,

Sometimes I hold my plans so tightly, thinking I know best. But You see every detour and weave beauty into the unexpected.

When life shifts or dreams unravel, remind me that You did the same for Joseph, Ruth, and David—leading them to a purpose beyond what they imagined.

Help me release my grip and trust Your loving hand to shape my future. Assure my heart that no path is wasted when walked with You.

In Jesus’ name, Amen.
😇🛐❤️✝️🙏

🙏 Prayer of the DayProverbs 11:4Dear Father,Today I just wanted to thank You for reminding me that true security isn’t f...
12/07/2025

🙏 Prayer of the Day
Proverbs 11:4

Dear Father,

Today I just wanted to thank You for reminding me that true security isn’t found in what I have, but in who I am because of You. In a world that measures worth by wealth, help me measure it by faithfulness instead.

Guide my choices today - when integrity costs something, when righteousness isn’t profitable, when Your way isn’t the easy way. Thank You that living for You brings rewards that never fade.

In Jesus’ name, Amen.
🙏✝️🛐😇❤️

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Cypress, TX

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Wednesday 9am - 5pm
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Exercise routines for you to do at home!

I have dedicated this time during the COVID19 epidemic “stay home, stay safe, save lives” to show, demonstrate and motivate all of you how to exercise while at home without any fitness equipment. Hope you can keep moving to stay fit with your body and your mind. A fit person is a healthier person. Keep moving and stay positive. God Bless all of you!