The FitChurch Project

04/21/2026

RECIPE BELOW!

This SUPER SIMPLE berry chia pudding is loaded with disease fighting fiber and omega 3s!

Blend until smooth:

1.2 - 2 cups plant milk (no added sugar)
2 pitted, medjool dates
2 cups frozen berries
2 splashes lemon juice
1/2 cup chia seed

Let it thicken in the fridge and dish it up when you need a sweet treat that keeps you on track.

04/20/2026

Enough said.

04/18/2026

Who's interested in once weekly small group training?

I'll walk you through how to get fit, lose weight, and become more resilient without complicated, tedious workouts or diets.

This is not just some random bootcamp that doesn't actually progress. I'll show you how to make real progress as simply as possible and individualize exercises to your ability with or without a gym!

We can also cover things like how to work through injuries that is illegal for a regular personal trainer to do.

We'll encourage each other to stick with it! This includes an online community where we can help each other throughout the week and post lessons!

Where: our house (I'll share the address after sign up)
When: Saturday mornings
How much: $200/month
How many people: no more than 6 people (this allows us to individualize the plan to you)

04/18/2026

What's stopping you from losing weight and getting fit?

Message me or comment so I can help you!

04/15/2026

To save time during your workouts, focus on compound exercises that work many muscles at the same time instead of isolation exercises that only work one muscle at a time.

To SIMPLIFY YOUR FITNESS follow theFitChurchProject.

04/13/2026

Recipe below!

This spicy buffalo chickpea wrap will fill you up without weighing you down so you can enjoy your food and still lose weight!

It's quick and easy and doesn't require the time and effort to make healthy ranch!

Recipe:

1 can drained chickpeas
1/2-1 tsp garlic powder
1/2-1 tsp onion powder
1 tsp dill w**d (gives the ranch flavor)
1/2 tsp celery salt

Pulse until mixed well and at your desired consistency.

To SIMPLIFY YOUR NUTRITION subscribe!

04/10/2026

For the best results and easier weight loss, focus more on what you eat than how much you eat.

How much you eat is important but, for the reasons pictured and more, what you eat is far more important!

For the best results, your plate should average:

50% whole veggies
25% whole protein (prioritize beans, lentils, tofu)
25% whole plant carbs like whole grains, starchy veggies, or fruit

Use nuts and seeds as garnishes and sauces for healthy fats.

Enjoy 0 calorie drinks without artificial sweetners (water, black coffee, tea, sparkling water, etc).

To SIMPLIFY YOUR NUTRITION FOLLOW The FitChurchProject!

P.S. Sorry about all the typos in the picture!

04/09/2026

If you want to SIMPLIFY YOUR WEIGHT LOSS AND FITNESS, our Spring Slimdown starts tomorrow!

Over 5 weeks, I'll walk you through the 5 steps it takes to lose weight and get fit without tedious, complicated diets or workouts!

Message me if you or someone you know is interested!

04/09/2026

If you want STRONGER BONES, you have to do some form of strength training!

If had many patients say their doctor said to start walking for their osteoporosis.

The problem? They're already walking around like a normal human! BONES ONLY GROW WITH EXTRA LOAD. This is confirmed in Cochrane reviews (big time researchers who look through all the data and give a summary).

If you already walk around, walking will NOT increase bone density and strength! If you already lift a laundry basket or groceries, lifting less than 10 pounds will NOT improve bone strength!

TO IMPROVE BONE DENSITY, do simple, progressive strength training like we teach in our strength circuits.

1. Do compound exercises in a circuit:

Lower body lift (squat, deadlift, lunge or step up)
Upper body push (push up, bench press, overhead press)
Upper body pull (row, lat pulldown)

2. Use a weight that feels okay but is tough to do more than 10 reps.

3. Gradually increase the weight over time.

Be sure to use good form to avoid injury.

To SIMPLIFY your fitness and health, FOLLOW the FitChurchProject.

04/09/2026

If you want STRONGER BONES, you have to do some form of strength training!

If had many patients say their doctor said to start walking for their osteoporosis.

The problem? They're already walking around like a normal human! BONES ONLY GROW WITH EXTRA LOAD. This is confirmed in Cochrane reviews (big time researchers who look through all the data and give a summary).

If you already walk around, walking will NOT increase bone density and strength! If you already lift a laundry basket or groceries, lifting less than 10 pounds will NOT improve bone strength!

TO IMPROVE BONE DENSITY, do simple, progressive strength training like we teach in our strength circuits.

1. Do functional exercises like:

Squats (getting out of a chair while holding weight)
Deadlifts (pick something up from the floor)
Step ups
Upper body pushing (push ups)
Upper body pulling (TRX rows)

2. Use a weight that feels okay but is tough to do more than 10 reps

3. Gradually increase the weight over time.

Be sure to use good form to avoid injury.

To SIMPLIFY your fitness and health, FOLLOW the FitChurchProject.

04/07/2026

If you care about your health or the health of a loved one, watch this!

I've seen multiple patients reduce or eliminate meds (working with their doctor), 80 year olds rehab faster than 30 year olds, and lose weight with ease!

In celebration of the 10th anniversary of the publication of How Not to Die, a documentary about my life and work.Thanks to the Greenbaum Foundation for comm...

04/04/2026

This is why we celebrate ⬇️!

We messed up. Everything was perfect. We were close with God, but then we disobeyed Him and didn't trust Him.

Like it says in Romans 6:23, the penalty for sin is death. We were headed for Hell without hope.

BUT THEN JESUS came. He took all our garbage and paid our penalty by dying and coming back to life! He came to save us, NOT COMDEMN us (John 3:17)!

He made a way to reconcile and right the relationship that we messed up.

THAT is why we celebrate Easter!

Enjoy the 10% junk food instead of the 90% whole plants. Enjoy time with friends and family. CELEBRATE that Jesus saved us and made a way for us to go to Heaven instead of Hell!

If you want to know more about Jesus, comment below, message me, or email me at:

chris.fitchurchproject@gmail.com