Set your Physical Goals here!

To begin “My Best 30 Ever”, click here

This is a modified version of a printable file.  You can decide either to print and hand write or paste into a word doc to complete on computer.


I Corinthians 6:19 What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own?  20For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s. (KJV)

We are unable to accomplish all that God has intended for us as long as we are physically destroying our bodies with our diet and lack of exercise.  You will commit to exercising and eating in a way that in 30 days you will say, “Wow, I have never eaten and exercised that consistently before.”  Everyone has different circumstances (body types, finances, etc) so it is impossible for there to be a plan that fits everyone perfectly. Take the suggestions below and customize to your situation.  Please consult your doctor before make drastic changes.  The most simple way of looking at diet and exercise is to ask yourself 2 questions.  How many calories am I eating today?  AND  How many calories am I burning today?  We can not continue to drift through our rut and expect to lose weight or gain muscle.  We must make positive life changes!

  • Diet – Everyone is on a diet right now.  Some people choose to eat a healthy diet and others choose to eat an unhealthy diet.  You will set goals and follow them over the next 30 days that will cover several basic areas:
    • Caffeine –   Limit your caffeine intake.  Cut it in half or cut it out entirely.
    • Fried Food – Stop eating all fried food during the next 30 days.
    • Sodas/Sugared drinks – Limit your sodas to 1 every 3 days, 1 per week , or no sodas at all.
    • Desserts – limit your desserts which includes: candy, cookies, pie, cakes, etc to 1 serving, once a week.
    • Snacks – Eat snacks throughout the days such as: fruit, nuts, berries, etc.  No chips and late night cereal binges for next 30 days.
    • Whole grains – Limit your enriched, refined grain intake.  Make sure the ingredients say ‘whole grain’
    • Water – Drink half you body weight in ounces per day.  Ex – you weight 150 lbs, drink 75 oz water.  Water will help curb your appetite and replenish your body with much needed hydration.
    • Portions – Eat smaller portions and eat more often.  Eat 5 times per day.  Breakfast, snack (200 calories), lunch, snack (200 calories), and then dinner.  Your entrées should fit in the palm of your hand.
    • Balance – Eat vegetables and lean meat (turkey, chicken, fish).  Limit your milk and grain intake.  Say no to cheese and butter as much as possible for the next 30 days.

What areas of your diet need help?  Analyze the areas above with your current diet and make a determination of how to eat and drink better.  Challenge yourself!  If the goals above are too weak, then push yourself harder.  Write your dieting goals below and be specific.










  • Exercise – Your body was designed to work.  Many of us do not get the required fitness activities because we work at a desk or confined area.  Therefore, we must supplement with consistent activities that raise our heart rate.  During the next thirty days, (at a minimum) pick 4 days per week where you can raise your heart rate for 30 minutes or longer.  Walking, bike riding, jogging, sports, weight training, and many other activities are fun and productive!  You don’t need to join a gym to exercise, you just need to get out there and do it!  It will be painful, you will be sore, you will want to quit, BUT you won’t because this will be your best 30 ever!  After your work-outs, you will be invigorated and inspired to eat better.

Write your fitness and exercise goals below.  Do you have a partner to work out with?  If so write their name below and have them keep you accountable.  Set goals together.  Push one another.  Write  what days of the week you will work out.  Write what exercises and activities you will use.  If you have a weight loss goal, then write that down.  Weigh yourself on day one and keep track of your progress.







  • Rest – If God rested on the seventh day of creation, then it is important for us to rest as well.  Rest is vital to your spiritual and physical health.  Without proper rest you are unable to function at full capacity.  You will sacrifice mental, emotional, and physical stamina by ‘burning the candle at both ends’.  You need to set goals for bed time, waking up, and rest period throughout the day.  Rest periods could mean naps, but not necessarily, they could also mean going outside enjoying the fresh air, family time, reading a favorite book, playing a game.  Anything to get your mind and body off of exertion.  Eight hours of sleep will be our goal per night.

Write out your sleeping goals for the next 30 days.

What will your bed time be?     ______________AM

When will you wake up?  _________________PM

What type of relaxing activities do you enjoy?  ___________________________________________


  • Extra – There are other parts of our life that are destructive to our bodies or ‘temples’ as John and Jesus refer to them in the Bible.  It is our desire that the Holy Presence of God dwell in and flow through our physical and spiritual bodies.  Therefore, we must analyze and search how we are dishonoring God with our Physical activities.
    • Alcohol – The Bible states that temperance is vital.  Look at your alcohol intake. How does it affect your relationship with God? How does it affect your relationship with your wife?  How does it affect your relationship with your kids, your job, your friends?
    • Tobacco – Smoking kills millions of people per year.  It will not stop with you.  If you choose to end your life with tobacco, you are choosing for God not to use you. 
    • Drugs – Illegal and Prescription medication that alter your body/mind and you are not needing them for your physical condition are the same problems mentioned above with Alcohol and Tobacco. 
    • Anything you do that destroys the temple and shortens its life expectancy beyond the normal limits is taking control from God and giving it to yourself. Christ-like believers do not take control of their lives with substance abuse.  They give the control to God. 

If you are struggling with any of these ‘extras’, please begin to pray about them immediately. Seek the power of God to deliver you from their addictive grip.  Seek counsel from Pastors and Doctors.  We can give you direction on how to take the next step.


About pastorrobin

Hello. I pastor PromiseLand Church in San Marcos, TX. I am married to Erica, and we have 3 kids: Kennady, Jude, and Avery. All little ones! Visit our church site at

Posted on December 29, 2009, in Daily Word and tagged , , , . Bookmark the permalink. 1 Comment.

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