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Health & Fitness

The Faithful Physique

Cindy Sember

Welcome to The Faithful Physique Podcast, the show for Christian women who want to build strong bodies, grow in their faith, and honor God in every area of their lives.

I'm Cindy Sember, a 3-time Olympian, certified fitness coach, and passionate follower of Christ. Each week, I'll help you simplify fat loss, build lean muscle, and develop lasting habits without letting fitness become an idol.

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  • 12 episodes
  • weekly
  • Avg 18 min
  • English

Episodes 12

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  • S1 · E12
    Tuesday · 22 min

    Ep. 12 | Beginner's Guide to Strength Training | Fat Loss for Women

    Are you ready to start strength training but have no idea where to begin? Maybe you've been going to the gym consistently but aren't seeing the fat loss or muscle definition you've been working so hard for. In this episode of The Faithful Physique Podcast, I'm breaking down everything you need to know about getting started with strength training as a woman. As a 3× Olympian and certified personal trainer, I know how overwhelming the fitness world can feel, especially when you're trying to figure out which exercises to do, how often to train, and how to actually see results. We'll talk about:1 - How to start strength training even if you're a complete beginner - The best exercises to prioritize for building muscle and losing fat - How often you should lift weights to see results - Why fueling your body properly is essential for fat loss and muscle growth - How to develop the mindset and consistency needed for long-term success - Why you need to stop worrying about what other people think of you in the gym. Whether your goal is to lose body fat, build lean muscle, feel more confident in the gym, or simply become a stronger version of yourself, this episode will help you build a solid foundation. Remember, your fitness journey isn't just about changing how your body looks. It's about becoming stronger, stewarding the body God has given you, and developing discipline that carries into every area of your life. Ready to take your fitness journey to the next level? Learn more about my Faithfully Elite 1:1 Coaching Program: https://cindysember.com/cindy/train-with-cindy/ Chapters :) 0:00 Intro 2:00 Benefits of Strength Training 3:31 Proverbs 31 Woman 5:19 Stop focusing on others perception 7:25 Eliminate all barriers 9:25 Find simple movements initially 12:10 Sets and Reps 12:38 Compound Lifts 14:38 Fueling around workouts 15:26 Develop a tough mindset 17:58 Functional Strength 19:28 Lifting Encouragement 21:00 Outro Subscribe for weekly conversations about faith, fitness, fat loss, and becoming stronger physically and spiritually! https://www.youtube.com/@cindysember1 Follow me on Instagram- https://www.instagram.com/cindyofili/ For media Inquires email- cindyofili@gmail.com#StrengthTrainingForWomen #BeginnerStrengthTraining #FatLossForWomen #FaithAndFitness #WomensFitness

  • S1 · E11
    October 7 · 10 min

    Ep. 11 | How God CHANGED MY LIFE through Strength Training

    What if strength training could change more than just your body? In this episode of The Faithful Physique Podcast, I’m sharing how God used strength training in my life, not only to make me physically stronger, but to teach me discipline, confidence, patience, and a deeper appreciation for the body He gave me. Strength training can easily become all about appearance, numbers, and chasing the “perfect” body. But when we invite God into our fitness journey, our perspective begins to shift. In this episode, I share some of the lessons God has taught me through training, how my relationship with fitness has evolved, and why I believe becoming physically strong can also teach us so much about becoming spiritually strong. If you’re a Christian woman who wants to build muscle, lose fat, become stronger, and pursue your fitness goals without making your body an idol, this episode is for you. Apply to work with me 1:1 in my Faithfully Elite Fitness Coaching Program https://cindysember.com/cindy/train-with-cindy/ Free Faithfully Fit Body Blueprint Download https://cindysember.myflodesk.com/ffbbIn this video, I’m sharing how strength training impacted my confidence, mindset, discipline, faith, and overall life in ways I never expected. What started as a fitness journey slowly became part of my healing, growth, and relationship with God.If you’ve ever struggled with insecurity, consistency, self-worth, or feeling disconnected from yourself, I hope this video encourages you.Subscribe for more content here / @cindysember1 follow me on IG- / cindyofili Follow me on tiktok- / cindysember chapters:) 0:00 Intro 0:36 My backstory 3:41 How lifting changed my body 4:02 Mindset shifts 4:49 Physical manifestations from lifting 5:32 How to implement lifting into your life 7:27 Diet changes 8:00 Lesson God showed me 9:05 Compound Lifts 9:25 Faithfully Elite Fitness Coaching 10:13 Outro for media email - cindyofili@gmail.com

  • S1 · E9
    September 29 · 21 min

    Ep. 10 | Why You're Working Out and NOT Losing Fat ( Hidden Mistakes You Don't Realize You're Making)

    You’re working out. You’re putting in the effort. You feel like you’re doing everything you’re supposed to do… so why aren’t you losing fat? In this episode of The Faithful Physique Podcast, I’m breaking down some of the hidden mistakes that may be keeping you from seeing the results you’re working so hard for. We’ll talk about common mistakes with nutrition, training, recovery, consistency and what you can start doing differently to make real progress without feeling like you need to spend your entire life in the gym or constantly restrict your food. If you’ve been frustrated because your effort doesn’t seem to match your results, this episode will help you take a closer look at what may actually be holding you back and give you practical steps to move forward. Ready to TRANSFORM your body while staying faithful? Apply to my Faithfully Elite 1:1 Coaching Program https://cindysember.com/train-with-cindy/ Schedule a call with my team to get your labs/ tests done - https://form.jotform.com/The_Nadura/TheBodyReCodechapters :) 0:00 Intro 0:38Addressing the Problem 2:25 My Story 5:10 Your healthy eating is high calorie 7:10 Your weekends derail your progress 8:10 Using workouts to justify 10:18 Doing the wrong workouts 12:00 You're not training 13:48 You are sedentary after workouts 14:51 Your metabolism is off 17:15 Your measuring the wrong things 18:52 Fat Loss Audit 20:30 Outro follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com

  • S1 · E9
    September 22 · 18 min

    Ep. 9 | How Your Cycle AFFECTS Your Fitness Journey

    Does your menstrual cycle affect your workouts, energy levels, strength, and fitness results? In this episode of The Faithful Physique Podcast, we’re breaking down the four phases of the menstrual cycle and what may be happening in your body throughout the month. We’ll walk through the menstrual phase, follicular phase, ovulatory phase, and luteal phase, including how hormones like estrogen and progesterone change throughout your cycle and how those changes may influence your energy, recovery, mood, and exercise performance. I’ll also share practical ways to approach your workouts throughout your cycle without feeling like you have to completely overhaul your training every week. Your body isn’t going to feel exactly the same every day , and learning to understand its signals can help you train with more intention instead of constantly fighting against it. In this episode, we cover: -The 4 phases of the menstrual cycle -How hormones change throughout your cycle -Why your energy may feel different week to week -How your cycle may affect strength and workout performance-Training during your period -When you may feel your strongest and most energized -Why every woman’s experience is different -How to listen to your body while still staying consistent If you’re a woman who wants to build muscle, lose fat, get stronger, and better understand your body, this episode will help you take a more informed approach to your fitness journey. Free Faithfully Fit Blueprint- https://cindysember.myflodesk.com/ffbb Subscribe for weekly conversations about fat loss, strength training, nutrition, women’s health, faith, and building a strong body without making fitness an idol. #MenstrualCycle #WomensFitness #Hormones #StrengthTraining #ChristianFitness

  • September 15 · 18 min

    Ep. 8 | How your thoughts are SABOTAGING your FAT LOSS

    Apply to work 1:1 with me for Online Fitness and Mindset Coaching https://cindysember.com/faithfully-elite-fitness-coaching/ Free Faithfully Fit Blueprint https://cindysember.myflodesk.com/ffbb You can have the perfect workout plan and know exactly what to eat but if your thoughts are constantly working against you, changing your body becomes a lot harder. In this episode of The Faithful Physique Podcast, I’m talking about how your mindset may be sabotaging your fat loss results and how the lies you believe about yourself can keep you stuck in cycles of inconsistency, comparison, giving up, and starting over. As a 3× Olympian, I’ve learned that some of the biggest battles we face aren’t physical—they’re mental and spiritual. And the enemy would love for you to believe the lies that tell you you’re not disciplined enough, you’ll never change, or there’s no point in trying again. We’ll talk about how to recognize those thoughts, replace lies with God’s truth, and start approaching your health and fitness journey from a place of faith, discipline, and confidence. If you’re a Christian woman who wants to lose fat, build muscle, become stronger, and pursue your fitness goals without losing sight of God, this episode is for you. 🤎✝️ Subscribe and follow for more faith + fitness conversations each week! https://www.youtube.com/@cindysember1 follow me on social media follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com #ChristianFitness #FatLossForWomen #FaithAndFitness #ChristianWomen #WeightLossMindset #FitnessMindset

  • S1 · E4
    September 8 · 19 min

    Ep. 7 | 5 Easy Steps to Changing Your Body Composition ( At any Age)

    Sign up to work with me 1:1 online here: https://cindysember.com/train-with-cindy/ FREE Faithfully Fit Body Blueprint https://cindysember.myflodesk.com/ffbb Whether you’re in your 20s, 30s, 40s, or beyond, building muscle, losing body fat, and changing your body composition is still possible. You don’t need extreme diets, hours of cardio, or a perfect routine, you need the right approach and consistency. In this episode of The Faithful Physique, I’m breaking down 5 simple steps you can take to change your body composition at any age without obsessing over food, spending hours in the gym, or making fitness your entire life. We’ll talk about: • The type of strength training you actually need • How to approach nutrition for fat loss and muscle building • Why daily movement matters more than you think • The role sleep and recovery play in your results • How to create a sustainable approach you can actually maintain If you’re ready to stop chasing quick fixes and start building a stronger, leaner body in a way that fits your life, this episode is for you. chapters:) 0:00 Intro 0:30 My Personal Experience 2:22 Strength Train For Performance 6:30 Less is more 8:27 Use Strategic Cardio 11:30 Increase NEAT 13:26 Sleep Quality 15:43 Eating with Intention 17:20 Application/ Outro follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com

  • S1 · E6
    September 1 · 13 min

    Ep. 6 How God Changed My Fitness Goals

    Apply to work 1:1 with me for fitness coaching for Christian women here:https://cindysember.com/train-with-cindy/ In this episode, I’m sharing how God completely shifted my perspective on fitness after experiencing injury and what it taught me about how I view my body. As an athlete, I spent years pursuing performance, changing my physique, and pushing my body to its limits. But after injury, God began showing me that there was a deeper purpose behind fitness. My body isn’t something I need to perfect or find my identity in, it’s something I’ve been entrusted with and called to steward well. I’m talking about the difference between taking care of your body and living in vanity, how our fitness goals can become an idol without us realizing it, and what it looks like to use your strength, health, and body for the glory of God. If you’ve ever struggled with body image, perfectionism, comparison, or feeling like you have to look a certain way to feel confident, I hope this conversation encourages you to see your body through God’s perspective. Free Faithfully Fit Body Blueprint https://cindysember.myflodesk.com/ffbb Watch the last episode ( Body Image) Here https://youtu.be/EBmJrDfupZQ Follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com#fitness #faith #christian

  • S1 · E6
    August 25 · 15 min

    Ep. 5 | How to Overcome Body Image Issues | God's Truth vs. The Lies

    Apply for my Faithfully Elite 1:1 Online Coaching Program ( Doors Open September 1st) Here https://cindysember.com/train-with-cindy/Faithfully Fit Body Blueprint- https://cindysember.myflodesk.com/ffbbIf you have ever struggled with Body Image Issues this is for you. I know how hard it can be to want to look a certain way and to feel insecure in your body. We will be discussing what it looks like biblically to steward your body and to love who God created you to be in the process of pursuing heath and fitness Watch the last episode here https://www.youtube.com/watch?v=KaiwHr7iUKI chapters: 0:00 Intro 1:25 Biblical reference to body image 3:45 My Personal story with body mage 4:45 Body Dysmorphia 6:08 Respect your body at all stages7:14 Where real body confidence stems 7:53 Body image and comparison 9:45 Hitting Goals doesn't guarantee confidence 11:35 Body image and women's cycles 13:26 Practical tip to stop the trap14:00 Application to your life 14:43 Outro follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com#bodyimage #bodydysmorphia #bodyconfidence #christianadvice #believer #faithandfitness

  • S1 · E197
    August 18 · 24 min

    Ep. 4 | The Toxic Nutrition Advice That is Keeping You Stuck

    In this video we will be debunking some nutrition advice that is most likely holding you back from losing the fat and building the muscle you have been desiring. We will also be going into some of my personal experiences from training for the Olympic Games that can hopefully shed light on what really moves the needle forward towards your goals Apply for 1:1 Coaching in my Faithfully Elite 1:1 Online Personal Training Program https://cindysember.com/train-with-cindy/ Faithfully Fit Body Blueprint https://cindysember.myflodesk.com/ffbb Watch the last episode here ( How to build muscle and lose fat) https://www.youtube.com/watch?v=7n98neW_mOg subscribe for more episodes on fitness, strength, and nutrition https://www.youtube.com/@cindysember1 chapters :) 000 Intro 2:18 Biblical reference to nutrition 4:49 My story with eating and Olympic Training 6:33 You always have to be in a calorie deficit 10:06 You have to eliminate carbs 12:40 You should be tracking all your calories constantly 14:16 Small portions are better1 6:02 Falling off will stop your progress 18:15 Applying proper nutrition to your life 22:50 Outro follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email cindyofili@gmail.com #nutrition #fitnesscoaching #olympian #strongwomen

  • S1 · E3
    August 11 · 16 min

    Ep. 3 | How to Achieve an Athletic Physique WITHOUT Idolizing It

    Faithfully Elite 1:1 Online Personal Training Program https://cindysember.com/train-with-cindy/ If you've ever wondered how athletes train or achieve lean physiques without idolizing it and thinking about it daily, this video is for you. In this video, I’m talking about the balance between pursuing fitness goals and keeping them in their proper place. You can want to build muscle, lose fat, get stronger, and feel confident in your body without allowing your physique, the mirror, or your progress to determine your worth. As Christians, we’re called to steward our bodies well, but our bodies were never meant to become the center of our lives.I’m sharing how to pursue an athletic physique in a way that honors God, builds discipline, and keeps your identity rooted in Christ rather than your appearance. In this video, we’ll talk about: • How to pursue your fitness goals without obsessing over your appearance • The difference between discipline and idolizing your physique • How to train and eat with purpose without letting fitness consume your life • Why your body can be a form of stewardship — but never your identity • How to keep Christ at the center of your fitness journey You don’t have to choose between caring about your body and caring about your relationship with God. You can pursue strength, health, and an athletic physique while remembering where your true worth comes from. If you enjoy this podcast make sure to give it a 5 star rating and follow for more weekly content to help you on your fitness journey! Chapters :) 0:00 Intro 1:14 Fitness rooted in faith 3 :37 Create a sustainable plan 5:36 Compound Movements 8:05 Nutrition with God given foods 9:38 Explosive movements 11:06 Stewardship 12:15 Lifestyle shifts 15:18 Outro Follow me on Instagram! https://www.instagram.com/cindyofili/ Follow me on Tiktok https://www.tiktok.com/@cindysember For media email cindyofili@gmail.com

  • S1 · E2
    August 4 · 24 min

    Ep. 2 | Why I Retired From Professional Sport and 10 Lessons it Taught Me

    In this video I will be sharing some of the reasons on why I decided it was time for me to retire from professional sport. At some point, every athlete must end their career and I it can be hard to navigate. If you're an athlete coming to the end of your sport or someone on their fitness journey, the tips I am going to share will hopefully be helpful for you as well! Apply for 1:1 Coaching in Faithfully Elite https://cindysember.com/train-with-cindy/ The Faithfully Fit Body Blueprint Faithfully Fit Body Blueprint https://cindysember.myflodesk.com/ffbb Watch my last episode- How to build real discipline https://www.youtube.com/watch?v=BdGxMqYATmU&t=17schapters 0:00 Intro 2:29 Why I retired 11:00 Identity Crisis 12:30 What failure does for success 14:26 Reps lead to flow state 15:52 The journey isn't linear 17:06 Stepping back to move forward 18:43 Your body gives you what you give it 19:58 Embrace discomfort 21:13 Involve God on the journey 22:13 Your journey is unique to you 23:26 Know when to move on 24:03 Know when to move on follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com

  • S1 · E1
    July 28 · 14 min

    Ep. 1 | How to Build Discipline God's Way and Change Your Life

    Are you struggling with consistency, motivation, or staying committed to the goals God has placed on your heart? In this episode of the Faithful Physique, we will be discussing how to build discipline God's way from a biblical perspective and how we as women can properly steward our bodies. We’ll dive into: -Why motivation isn’t enough to create lasting change -How to develop godly discipline and healthy habits - The difference between discipline and striving for perfection -How faith, fitness, and personal growth are connected -How to honor God through the way you care for your body and your life Whether you’re trying to build consistency in your workouts, improve your nutrition, strengthen your faith, or become more intentional with your daily habits, this episode will encourage you to take the next step. As a 3x Olympian and Christian fitness coach, I believe your body is a gift from God and that true transformation starts from the inside out. If you want 1:1 Fitness Coaching for women here is a link to apply! https://cindysember.com/faithfully-elite-fitness-coaching/ Faithfully Fit Body Blueprint https://cindysember.myflodesk.com/ffbb Follow me on IG- / cindyofili Follow me on tiktok- / cindysember for media email - cindyofili@gmail.com #fitness #strengthtraining #liftingweights #strongwomen #fitnesstrainer #bodyfat #fatloss #fatlossjourney #christian

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