Kahlil Carmichael MAPCC, MDIV, CPT is the pastor of Live Well Church, in Somerset, New Jersey.
He is a fitness specialist at The Fitness Doctor, a fitness and wellness consulting company; and the
author of 50 Tips for a Better You. He is a contributor to Guideposts magazine. His first publication,
Living Longer Living Better, is available now. Go to for more information.

’Tis the season—a time of hope, childlike wonder, and renewal. The new year is dawning and no matter how old we are, we have an opportunity to begin again. For this I am grateful. Through prayer and introspection, at this time of year I assign an annual theme for our church. It is a message for right now, and we will study it deeply as we strive to worship in spirit and truth. This year’s theme is “perfecting our God-given potential,” which can easily be applied to our spiritual and physical selves.

1 Peter 5:10 promises, “And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm, and steadfast.”

To restore means to bring back and repair. God wants to restore our health for us to live well. Let’s work along with God’s plan and make smart health decisions! The first step is to see your doctor annually for a physical examination. Routine annual testing can reveal chronic conditions like hypertension and diabetes.The next step is incorporating healthy eating and healthy exercise. As the owner of the Fitness Doctor AKA FitCare 360º, I can say all exercise is not healthy. Exercising too long or with too much weight can be harmful. Please use balance and gradually strive to increase activity and weight.

You cannot restore or improve your physical condition without exercise or mindful movement of your body. When you exercise you can reduce inflammation, lose weight, lower your blood pressure and blood sugar, increase your flexibility and lung capacity, sleep better, and have an increased sense of mental well-being. Start with walking three to four days a week and work up to jogging. Properly lifting weights will help to strengthen your bones and muscles. Start light and increase in reps and weight. Try other activities to get moving like hiking, roller skating, or a dance class. Exercise can and should be fun.

Next, what does healthy eating entail? Eat clean, including a variety of colorful vegetables, lean proteins, and plenty of water. Your body will thank you. Please make sure to eat the appropriate number of calories for your body. If you gained weight over time, expect to lose it the same way. Excessive dieting can wreck your metabolism and ultimately weaken your health. Remember: move often and eat well! May God bless your wellness journey and restore you! Live well and prosper.