The 4 Disciplines

In “Faithful Fitness,” we recognize four disciplines that are both biblical and productive in making the most of the body we’ve been given: integrity, grit, growth, and awe. Together, these disciplines form the spiritual and physical scaffolding of your transformation. Each of these disciplines is rooted in the Bible and can be recognized in the daily stewardship of our bodies. Without the practice of each of these disciplines, even the method that I have been using for decades to help my coaching clients achieve amazing results, the “1 percent better daily” method, quickly becomes another vain exercise and nutrition fad.

Over the next forty days you will discover the biblical background for each of these disciplines as well as practical ways that you can put these disciplines to work in your life.

Here is a brief overview of these disciplines.

Integrity

Integrity has become a buzzword for many. Most agree it’s a good thing to exhibit or character trait to have, but if you ask them what it means, you’ll get answers like “Integrity is when you conduct yourself honestly in all situations” or “Integrity is when you act the same way no matter where you are or who is watching.”

While these sound like great characteristics, integrity is much more fundamental than that. The root word of integrity is the word “integer,” which means “the whole” or “fundamental irreducible and inseparable part.”

Spiritually, integrity stems from the Christian precept of being blameless before God[1]—“built on the rock”[2]—or having the firm foundation that holds up regardless of the conditions.

As we will explore in the ten days devoted to integrity, Jesus said that this integrity comes from being wholly aligned in your daily mission—“serving only one master.”[3]

Physically, the discipline of integrity coincides with the “Foundations” phase of training. In this phase we learn how to eat adequate and intelligent nutrition on a regular basis and execute consistent, appropriate exercise at a fundamental level in a way that is appropriate for our bodies.

When the discipline of integrity is optimally aligned physically and spiritually, we don’t eat well and exercise consistently by our own force of will all of the time. We do so out of our commitment to steward our bodies well and caring for it to become a vessel that serves the higher calling on our lives.

In the devotional practice of integrity, you will use Noah’s forty-day trial of rain in the ark as a backdrop to address your fundamental beliefs about your body, your daily nutrition practices, and inspire you to become consistent with in your weekly exercise habits.

Practicing the discipline of integrity will make you ready to take on the next discipline: grit!

Grit

If integrity is the foundation, then grit is the frame. It’s the structure that holds fast under pressure, the toughness that keeps us moving forward when things get hard. Grit isn’t about being the strongest or the fastest; it’s about refusing to give up, no matter the odds.

You can’t spell integrity without grit!

In modern culture, grit is often defined as “perseverance and passion for long-term goals.” And while that’s true, biblically speaking, grit goes even deeper. It’s about endurance—hupomonē in Greek—which means a steadfast, patient resistance in the face of trials. Jesus didn’t promise us ease, but He did promise that those who endure to the end will be saved.[4]Grit then is a spiritual posture—a choice to hold the line and keep walking in obedience even when the road gets steep.

Physically, the discipline of grit aligns with the “endurance” phase of training. In this phase, the workouts become more demanding, nutrition requires greater planning and intentionality, and recovery becomes crucial. This is where the novelty wears off and you must choose—daily—to stay the course. It’s not flashy. It’s not exciting. But it’s essential.

You don’t grind through this phase by sheer willpower. You endure because you’re being trained to steward the temple of your body with diligence, not emotion. This is where many fall off—because it’s difficult, because the changes feel slow, or because life gets in the way. But if you’ve built your foundation on integrity, you have the structure to keep going.

In the devotional practice of grit, we’ll face God with Moses in his forty days on Mount Sinai after leading Israel out of Egypt—not just a test of patience but a season of refinement. Grit will challenge your excuses, expose your limits, and invite you to press on—because the Promised Land is ahead.

Practicing the discipline of grit will prepare you to step into the next discipline: growth.

Growth

If integrity is the foundation and grit is the frame, then growthis the fruit. It’s the evidence of your obedience. The outward sign of an inward transformation. Growth doesn’t happen by accident; it’s the result of intentionality, consistency, and surrender to a process greater than yourself.

In the world’s eyes, growth is often measured in numbers—pounds lost, muscles gained, speed increased, or achievements earned. But spiritual growth isn’t just about more; it’s about maturity.Scripture describes growth as bearing the fruit of the Spirit,[5]being rooted in Christ, and being built up in Him.[6]It’s not just progress; it’s becoming.

And here’s the hard truth: You can’t grow without being stretched. Growth is uncomfortable. It calls for pruning. It often looks like failure before it reveals fruit. It’s in this season that God refines our motives, reveals hidden weaknesses, and multiplies our strength—not for our glory but for His.

Physically, the discipline of growth aligns with the hypertrophy/strength phase of training. At this point, your body begins to respond to the consistent stress you’ve applied. Muscles grow. Endurance expands. Habits solidify. But if you stop now, progress will stall. This is the stage where many grow complacent—because they’ve come far enough. But the call of growth is to press on—not just for what you gain but for who you’re becoming.

In this devotional practice, we’ll walk with David as he puts an end to Goliath’s forty days of taunting. Will you conquer the giants in your life—or remain a slave to fear, comfort, or compromise? Growth will challenge your habits, call forth your courage, and strengthen your resolve as you align your desires with God’s will. Then step into the next phase of your transformation with maturity and humility.

Practicing the discipline of growth prepares you to walk in the next discipline: awe.

Awe

If integrity is the foundation, grit is the frame, and growth is the fruit, then awe is the light that fills the house. It’s the moment you realize that this journey—your body, your transformation, your training—is not ultimately about you. It’s about Him.

We don’t talk about awe much in our culture. We’re more comfortable with words like motivation, inspiration, or hype. But awe is deeper. It’s soul-level reverence. It’s what happens when you behold the holiness, power, and beauty of God and can’t help but bow down in worship. Awe doesn’t come from the mirror. It doesn’t come from lifting more weight, losing more fat, or achieving peak performance. Awe comes when we recognize that we are fearfully and wonderfully made—and that our bodies are temples built to glorify the One who made us.

Awe isn’t passive. It transforms how we live, train, eat, and serve. It sharpens our why. It humbles our how. And it fuels a joy that doesn’t burn out under pressure. True awe ignites stewardship, where every rep, every meal, every choice becomes an offering.

Physically, the discipline of awe aligns with the mastery phase of training. This is where training is no longer about chasing outcomes; it’s about honoring the process. You begin to enjoy the discipline itself, not just the results. You train not to earn identity but because you already have one—as a beloved child of God, and you’re working hard to make the most of it.

In the final ten days of this devotional practice, we will walk with Jesus during His forty days in the wilderness, where He fasted, prayed, and faced every temptation yet remained faithful. He is our model of wholeness: aligned in body, mind, and spirit. In the wilderness, we see the temple unshaken, the Son radiant in obedience, and the mission crystal clear.

Awe may be the final discipline of this devotional, but it’s not the end of the journey. In many ways, it’s the beginning. Our Savior’s life and teaching are not just about arriving but of abiding—walking with God daily, worshiping Him in spirit and truth, and living a life that reflects His glory.

Completing this phase will not only renew your perspective; it will also anchor your next steps in reverence, confidence, and purpose. Because when you train your body as a temple, shape your mind with truth, and lift your spirit in worship, you’ll discover that the path of “Faithful Fitness” is not a sprint to the finish. It’s a lifelong adventure of becoming more like Christ.

The deeper you go, the more you’ll find yourself filled with awe before your Heavenly Father. You will trust Him with all of your heart, no longer leaning on your own understanding. In all of your ways, you will acknowledge Him and He will direct your paths.

Amen.

While this is your devotional book and you can jump to any of these disciplines at any time, this work will be most effective in you if you begin with integrity on day 1 and journey through each of these disciplines[7] in sequence over the coming forty days.

Prayer of Commitment

Now that you have all of the information you could ask for about what’s ahead, it’s time to get started.

Let’s pray over your desire to embark on this forty-day journey and ask God for His blessing over your effort to become more like His son through this journey.

Father in heaven, I am ready to become everything You made me to be. Be with me through this process and keep me from faltering. I give my efforts to exercise, to feed myself well, and to discipline my life into Your Holy Hands. Jesus, walk with me in this. I want to be more like You. I have struggled to do this without pride, vanity, gluttony, or envy and it’s not easy for me. Holy Spirit, give me the resolve to mature in integrity, grit, growth, and awe for God’s glory over the next forty days. I am committed to this. Protect me from the negative influences of this world and the lies of the enemy. Make me a temple in mind and body in which You are pleased to dwell.

I ask these things in Jesus’s name, amen.

Let’s do this one day, one step, one act of stewardship at a time.

One percent better. Daily.

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Sneak Peak #2 - From The 4 Disciplines Of "Faithful Fitness"