Lindy Schlabach Mindset & Weight Loss Coach

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Lindy Schlabach Mindset & Weight Loss Coach

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I help Christian women heal her mind so she can heal her body and walk in purpose ✝️
• 90+ pounds ⬇️
🎙️Her Weight Loss Mindset Podcast ⬇️
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www.herweightlossmindset.com/framework
Galatians 6:9

10/09/2025

New 🎙️Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000730933748

“But everything should be done in a fitting and orderly way.” —1 Corinthians 14:40

🌿 Think about these 4 steps to prep and how you can work them into your new routine:

1. Keep it simple. Choose 2–3 proteins for the week (like chicken, ground turkey, or salmon). Eggs for breakfast and Greek yogurt for a snack.

2. Add easy sides. Frozen veggies, bagged salad kits. Just watch the ingredients.

3. Batch cook once or twice. Grill all the chicken on Sunday, cut up your veggies for snacks or roasting. Prep a pot of chili for quick lunches or an east crockpot meal.

4. Have grab-and-go items. Yogurt cups, boiled eggs, protein bars, fruit cups, carrot chips and hummus.

🙏🏼 Heavenly Father, meal prep seems so daunting to me, will you remove that lie that’s holding me back from being accountable with my food choices? Create in me a clean heart around meal prep Lord. Father, help me to be wise with my time and resources. Give me creativity to plan meals that nourish my body and peace when I fall short. May my kitchen be a place of order and blessing, not stress. Thank you for new mercies each day! In Jesus’ name, amen.

10/08/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000730350100

Philippians 4:13 reminds us: “For I can do everything through Christ, who gives me strength.” (NLT) Paul wrote this in prison, the verses before and after talk about his faith in God in plenty or in want & the strength to trust Him.

🌿The first step to starting strong is to:

⚓️ Anchor your “why” in faith.
Instead of only focusing on appearance, anchor your journey in purpose. Maybe your “why” is to have energy to play with your kids or grandkids. Maybe it’s to serve in ministry without fatigue holding you back.

🗻 Shrink the mountain.
If you have 50 pounds to lose, don’t stare at the 50. Break it down. Focus on the first 5 pounds. That’s a real, tangible goal. And once you hit that, set the next one.

1️⃣ Focus on the first habit, not all the habits.
When you’re starting, don’t overwhelm yourself by trying to change everything at once. Choose one habit. I’d like you to think these through:

❓What’s the real reason you want to lose weight? Beyond appearance, what’s your deeper why?
❓What would your life look like if you were free from the extra weight holding you back?
❓And are you willing to do the work it’s going to take to get there? Only you can decide to make true change.
❓What is one small step you can take this week to move closer to that vision?

I want you to do ONE simple action step this week:
- Write down your faith-based “why.” Post it somewhere visible. Each morning, pray over it.

🙏🏼 Heavenly Father, thank You for my friend listening today. Thank You that You care about every detail of her life—even the parts she feels are too heavy, too messy, or too hard to change. Lord, remind her that she can do all things through Christ who strengthens her. Give her courage to take the first step, patience to keep going, and joy in the small victories. Guard her heart against discouragement and lies from the enemy. And help her see this journey not as punishment, but as an opportunity to honor You with her body, her energy, and her life.
In Jesus’ name, amen.

09/30/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000726846405

🎚️Romans 8:1 says, “So now there is no condemnation for those who belong to Christ Jesus.”

👉🏼 Here are three ways to Shift your mindset around food shame and guilt:

1️⃣ Food is fuel, not punishment.

2️⃣ Healthy choices are celebrations of stewardship, not restriction.

💭Instead of thinking, “I failed,” try:

💗 “I’m learning. I’m growing. I can start fresh at the next meal.”

⚡️I’d like to share 5 practical shifts you can implement today that will help you move from shame to grace.

• Forgive Yourself – One indulgent meal doesn’t undo your progress.

• Plan Ahead – Balanced meals reduce last-minute choices that trigger guilt.

• Focus on Gains – Track what you gain: energy, health, strength—not what you restrict.

• Pray & Reflect – Invite God into your eating habits and ask Him for peace.

• Shift Your Language – Replace “I shouldn’t eat that” with “I choose to honor God with this choice.”

🙏🏼 Lord, thank You for Your grace that frees us from guilt. Help us honor You with our food choices, finding joy and peace in the process. Teach us to eat with intention, gratitude, and love for our bodies. Amen.

09/29/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000728975827

Philippians 1:6 reminds us, “He who began a good work in you will carry it on to completion.”

Every small step forward is worthy of praise—because God sees your faithfulness.

Each step in the right direction is a building block toward lasting change.

⚡️Here are a few ways you can live this out today:

📚 Journal Wins: Track achievements daily or weekly.

💕Reward Yourself: Non-food rewards like a walk, favorite coffee, or quiet time.

🎚️Reflect on Scripture: Thank God for faithful steps.

☀️Share Progress: Encourage a friend or accountability partner.

🌻Focus on Growth: Small consistent wins > perfect adherence.
Obedience > Outcome.

• Here are a few questions I’d like you to answer this week:

-What wins can I celebrate?
-How have I grown spiritually and physically this month?
-How can I focus on faithfulness rather than perfection?

🙏🏼 Lord, thank You for every step forward, help me to focus on You Lord and the path You’re leading me down. Help me to break unhealthy habits of perfectionism for myself and others, help me to focus on obedience to Your Holy Spirit and not the scale or my to-do list. Thank you for redirecting me when I fall off the path. Lead me Lord and help me celebrate progress, trust Your process, and keep moving faithfully forward. I love you so much. Amen.

09/27/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000726006667

Galatians 6:9 says, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

👉🏼 Small, intentional actions create momentum.

I’d like you to Start asking yourself these two questions:

• What is one habit I can realistically add this week?

• What’s the smallest version of this habit I can commit to?

Examples:

- Instead of 45 minutes of exercise, start with 10 minutes of walking or stretching.

- Instead of a full meal prep day, prep one meal or snack.

- Instead of strict diet rules, add one balanced plate per day.

⚡️The key to reaching your biblical weight loss goal is consistency over intensity. Each small step is a faithful choice that God honors.

🌿 Start Small – One habit per week is enough.

🌿 Anchor It – Attach your new habit to an existing routine (e.g., stretching after your morning devotion).

🌿 Track Progress – A simple checkmark or journal note reinforces your success.

🌿 Celebrate Wins – Reflect weekly and thank God for the progress you’ve made.

🌿 Be Patient – Habits take time. Trust God with your consistency.

🌻 Example micro-habit plan:

Monday: 5 min morning stretch

Tuesday: Drink an extra glass of water

Wednesday: Prep a balanced snack

Thursday: 10-minute walk

Friday: Reflect and journal gratitude

🎚️ Seek the Lord here and Remember: small, consistent steps honor God more than sporadic perfection. Reflect on these questions this week:

🎃 Which small habit can I focus on right now?

🎃 How can I rely on God to give me strength and consistency?

🎃 What victories—even the seemingly small—can I celebrate this week?

🙏🏼 Lord, thank You for the gift of small, faithful steps. Help us build habits that honor You, strengthen our bodies, and bring joy. Give us patience and perseverance to press on, trusting You for growth and transformation. Amen.”

09/25/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000728331022

🎚️Isaiah 40:31; “But those who hope in the Lord will renew their strength.”

⚡️Energy comes from:

-Sleep
-Movement
-Balanced meals
-Prayer and reflection

🌿 Morning and evening rituals anchor your day and protect your energy. If you’re struggling to find a routine that works for you, here are some practical steps to help you get started today:

☀️Morning: Hydrate, pray for 3 minutes and read your bible for 3 minutes.

☀️Midday: take a Quick walk, eat a balanced snack, and take a few deep breaths, in through your nose, out through your mouth.

☀️In the Evening: Reflect, prep for tomorrow, gratitude prayer or spend time with your family or doing something that fills your cup.

👉🏼 Remember, Consistency Over Intensity: Short daily routines beat sporadic extremes that don’t stick.

Combine Faith & Action: Invite God into every step for renewed strength. He WILL give you what you need, but you have to be willing to listen and walk in obedience.

🙏🏼 Lord, thank You for giving us energy and strength. Help us create routines that honor You, refresh our bodies, and keep us rooted in Your Holy strength, keep us focused and joyful in You Lord. Amen.

09/22/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000727289192

1 Timothy 4:8 says, “Physical training has value, but godliness has value for all things.”

🎚️ The goal isn’t perfection; it’s consistency. Movement increases energy, improves mood, and strengthens your body for the life God has called you to live.

🌴 Let’s get started with these steps that you can apply this week:

- Short Workouts Work – Even 10–20 minutes daily makes a difference.

- Mix It Up – Combine cardio, strength, and flexibility so workouts never feel boring.

- Pair With Devotion – Pray or reflect while moving to nurture both body and soul.

- Set Realistic Goals – 3–4 workouts per week is better than forcing daily workouts you can’t sustain.

- Celebrate Every Step – Walking, stretching, or lifting small weights all count.

➡️ Example routine:

🏋🏽‍♀️Monday: 15-minute walk + stretching

🍁Wednesday: Bodyweight strength 20 min

🧘🏻‍♀️Friday: Yoga 15 min + reflection

🙏🏼 “Lord, thank You for the gift of movement. Help us enjoy exercise as a way to honor our bodies, strengthen our health, and reflect Your joy. Guide our steps and give us consistency. Amen.”

09/20/2025

I had the incredible opportunity to speak to a room of over 200 people this past Thursday. My amazing dad gave my book to the powers that be and they, not only asked me to speak, they paid my way to Florida for 8 days (my first paid speaking gig) 🙌🏼 and i sold all 41 books i brought. ☀️

It felt so good to get up there and share the message God put on my heart. In the wake of Charlie Kirk s death I felt so empowered to speak about Jesus and the Freedom the cross provides.

I’ve felt called for years to use my voice and after this week I am more and more excited to see what God has for my future. The world needs Jesus now more than ever and I am grateful and beyond blessed to feel this call.

Thank you to my husband who held down the fort at home and encouraged me and prays for me, for my family and friends for making the effort to come hear me, to those who prayed for me, I felt every one.

I pray that where He calls you’ll go.

“Here I am Lord, send me.” Isaiah 6:8

If youd like to listen, here ya go:

https://youtu.be/W0iq3oWCfGk?si=BNlV23esRsxr0bu5

09/09/2025

New 🎙️Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000725460903

Proverbs 31:15 says, “She gets up while it is still night; she provides food for her family.” Is that why I’m up at 3:50 today?

A few benefits of meal prep include: ⬇️

Consistency: You’re more likely to stick to healthy choices.

Reduced stress: No scrambling for meals last minute.

Better energy: Properly fueled meals support your workouts and daily routines.

5️⃣ These 5 steps will help you this week:

- Plan 3–4 Meals for the Week Write down breakfast, lunch, dinner, and snacks.

- Batch Cook Proteins and Grains Roast a tray of chicken or bake a sheet of fish.
Cook a big batch of rice, quinoa, or oats.

- Portion fruits, nuts, or hummus into small containers for quick grab-and-go options.
*Use Simple Containers Portion meals into reusable containers for quick access.

- Include Scripture or Prayer in Prep
*Take a moment while prepping to thank God for the food and ask Him to guide your choices.

✨ This makes meal prep not just practical, but spiritually enriching.

🥗 Example: A weekly prep might look like:

🥣 Breakfast: Overnight oats or Greek yogurt parfait

🐓Lunch: Grilled chicken, roasted veggies, and quinoa

🍎 Snack: Apple slices with almond butter or a handful of nuts

“Lord, thank You for the gift of food and the ability to prepare it with intention. Help us to use these small acts of meal prep to honor You, care for our bodies, and reduce stress. May each meal we prepare and eat strengthen us physically, emotionally, and spiritually. Amen.”

09/05/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000724328383

Psalm 51:10 says, “Create in me a pure heart, O God, and renew a steadfast spirit within me.”

Start small. Choose one key habit to focus on for the week.

For example:

Add a 10-minute morning stretch or walk.

Prep one healthy meal each day.

Drink an extra glass of water.

Don’t focus on the past or what you “failed” at. Philippians 3:13 reminds us, “Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”

Here’s how to put this into action this week:
Pick One Focus: Choose one habit to start. Maybe it’s movement, water intake, or prepping breakfast the night before.

Plan Your Meals: Even a simple plan helps. Pick one healthy breakfast or lunch to prepare ahead. It reduces stress and sets you up for success.

Move Your Body: Start small. A 10-minute walk, stretch, or light workout is enough to get started.

4. Anchor with Scripture: Begin each morning with prayer or a short devotion. Ask God for strength and consistency in your steps.

Reflect in the Evening: Take 2 minutes at night to thank God for the small victories of the day—whether you moved, ate well, or stayed consistent.

“Lord, thank You for this new day and this new season. Help us to take steady, faithful steps in caring for our bodies, minds, and hearts. Renew our spirit, guide our choices, and remind us that each small effort honors You. Amen.”

09/04/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000724924182

1 Corinthians 6:19 says, “Don’t you realize that your body is the temple of the Holy Spirit within you?

Ok let’s do a basic MACRO breakdown:

✨ Protein – Builds and repairs muscles. It keeps you full and supports overall strength. Sources include eggs, chicken, fish, Greek yogurt, beans, and lentils.

✨ Carbohydrates – Give you energy to fuel your day and workouts. Healthy carbs come from whole grains, fruits, vegetables, and legumes. They are essential, not the enemy.

✨ Healthy Fats – Support hormones, brain function, and heart health. Think nuts, seeds, avocado, olive oil, and fatty fish.

➡️ Here’s an example of a balanced meal:

Protein: grilled chicken breast

Carb: quinoa and roasted veggies

Fat: avocado or a drizzle of olive oil

• Here are 5 ways to get started asap!

1. Start Light – Pick one meal per day to balance protein, carbs, and fats. Don’t feel like you have to overhaul everything at once.

2. Use Visuals – A plate method works well: half your plate vegetables, a quarter protein, a quarter carbs, plus a small healthy fat.

3. Prep Ahead – Batch cook proteins and grains for quick, balanced meals.

4. Track Without Obsession – Even jotting down what you eat for 1–2 days can help you understand your patterns.

5. Include Scripture – Thank God before meals and ask Him to guide your choices.

“Lord, thank You for the gift of food and the strength to care for our bodies. Help us to make choices that honor You and give us energy and vitality. Guide our meals, our movement, and our daily routines so that we glorify You with every step. Amen.”

09/03/2025

New 🎙️ Episode: https://podcasts.apple.com/us/podcast/her-weight-loss-mindset-lose-weight-meal-prep-healthy/id1763071312?i=1000723826260

What Are Macros, Really? Macros — short for macronutrients — are the three main nutrients your body needs in large amounts:

-Protein – builds and repairs tissues
-Carbs – provide energy
-Fats – support hormones and brain health

All three are good, necessary, and created by God to serve your body.
None are bad. None should be feared. Each one has a purpose.
Let’s choose intentional stewardship around macros, why? It’s biblical.

Proverbs 24:5 (NLT) says: “The wise are mightier than the strong, and those with knowledge grow stronger and stronger.”

Here’s a super simple way to build a balanced, macro-friendly plate without tracking every gram:

1. Protein (size of your palm):
Chicken, eggs, cottage cheese, Greek yogurt, beans, tofu, etc.
Helps with fullness and muscle repair

2. Carbs (size of your fist):
Rice, potatoes, fruit, oats, whole grains
Gives you energy for the day — especially important for moms and busy women!

3. Fats (size of your thumb):
Avocado, nuts, olive oil, nut butters
-Supports hormone health and keeps you satisfied

4. Bonus: Fiber & Color
Add vegetables or fruits for vitamins, minerals, and fullness
Think colorful: spinach, berries, peppers, etc.

Here are three ways you can start using macro wisdom without stress:

-Use a visual plate guide.

-Plan ahead.

Example: Instead of just toast for breakfast, add eggs and fruit.

-Pray over your meals. Invite God into your choices.

Your body is not a math problem to solve — it’s a temple to be cared for. Macros are helpful. But they are tools, not masters. You already have a Master — Jesus — and He invites you to walk in wisdom, not fear.

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WoW! My life has been changed.

I am a firm believer in second chances. I believe that we are all striving to be our best selves, many of us just don’t know how to get there. I didn’t. One teeny tiny question that my coach asked me changed my whole world. I have found myself, finally, at 35 years old. I have found my passion and my purpose, something I have looked for, it seems like, forever. I help people realize that it is never too late to realize their dreams. Someone did this for me, I want to do it for anyone who will allow me to. I am a lover of many things; God, family, my dogs, personal development, coffee, lake-life, health & fitness. I’ve lost 90 pounds on my health & fitness journey and I want to help as many people find happiness through health, fitness, and building their own online empire.