Rise – Find Strength & Build New Life

Rise Strong. Live Bold.

The roots you’ve planted are holding strong. Now, it’s time to rise.


This phase is about action. It’s about discovering your God-given strength — and stepping into it, one day at a time. There will be challenges, but with faith as your foundation, you will overcome.


When doubt creeps in, remember: You are not doing this alone. God is your strength.


“Rise up and shine, for your light has come. The shining-greatness of the Lord has risen upon you."

-Isaiah 60:1-3

Key Focus Areas:

→ Challenge the comfort zone — Strength grows under resistance.

→ Fuel your body — Prioritize recovery, nutrition, and energy.

→ Live the process — Let movement reflect your faith and progress.

Rise With Intention

Growing in Strength, Faith, and Confidence

You’ve done the hard work of planting and rooting. Now it’s time to rise—not in striving, but in strength. The Rise Phase is about movement with intention, faith with action, and showing up with a spirit that says, “God, I’m ready.”

This phase will stretch you. Not to break you—but to reveal just how strong you’re becoming. You’ll push a little more in your workouts, dig deeper in your reflection, and step forward in trust—even when results still feel far away.

Week 5: Step Forward in Strength

  • Devotional: Rise in the Spirit of Power

  • Scripture Focus: 2 Timothy 1:7

  • Journal Prompt: What does strength in God look like for you right now?

  • Movement Focus:

    • Strength: Full-body resistance training (add reps, time, or load)

    • Mobility: Pre- and post-workout warm-up & recovery

  • Nutrition Focus: Focus on pre- and post-workout fueling

    • Use recipe library to explore energizing options

  • Reflection Theme: You’ve been equipped—walk in it.

Week 6: Embrace the Climb

  • Devotional: Endurance in the Hills

  • Scripture Focus: James 1:2–4

  • Journal Prompt: Where is God building your endurance?

  • Movement Focus:

    • Strength: Add unilateral (single-leg or single-arm) work

    • Cardio: Incorporate 1–2 interval walk/jog sessions

  • Nutrition Focus: Prioritize protein and hydration

    • Identify patterns that help or hinder your energy

  • Reflection Theme: The climb is where resilience is shaped

Week 7: Stand Firm, Move Forward

  • Devotional: Faith Over Friction

  • Scripture Focus: Philippians 3:13–14

  • Journal Prompt: What distractions do you need to press past?

  • Movement Focus:

    • Strength: Circuit with minimal rest between sets

    • Cardio: Longer walk/run or hike (20–30 min)

  • Nutrition Focus: Streamline meals to reduce decision fatigue

    • Try batch cooking or repeat go-to meals from the library

  • Reflection Theme: Rise isn’t always loud—sometimes it’s steady

Week 8: Rise and Remember

  • Devotional: Celebrate the Small Wins

  • Scripture Focus: Psalm 103:2

  • Journal Prompt: What are you proud of this month? What has God done?

  • Movement Focus:

    • Strength: Revisit Week 5 workout and track your progress

    • Cardio: Movement of choice—make it joyful

  • Nutrition Focus: Reflect on your journey with food—what feels sustainable?

    • Celebrate growth without guilt

  • Reflection Theme: Praise God for how far you’ve come

Moving Into Rejoice: The Final Phase

You’ve risen with intention, strength, and grace. Now, it’s time to Rejoice. In the final phase, we’ll focus on freedom—moving with confidence, honoring the fruit of your effort, and reflecting on what God has done.

You’ve done the hard work of healing and growing. Now, let’s walk in joy and purpose.

Created with systeme.io