Spiritually Fit Today

Why Fasting Exposes What Really Feeds You

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and Megan Fletcher. In this episode Megan (FCA missionary coach) shares her first-hand experience with fasting—how a weekly 24-hour fast, prayer walks, accountability, and focusing on Scripture have helped her hunger for God rather than for temporary comforts. She also explains practical alternatives (fasting from social media or a favorite habit), cautions about season-of-life limits, and the heart of fasting: creating space for Christ, not seeking approval.4 R action steps- Read: Read 1 Thessalonians 5:16–18 slowly (and consider Matthew 5:6 and John 6). Pay attention to words like rejoice, pray, and give thanks.- Reflect: Ask: What do I turn to for quick comfort? Where can I intentionally make space for God this week? Who could join me for accountability?- Respond: Brief prayer — Heavenly Father, you are the delight of our lives. Help us focus our thoughts on you, give us strength as we fast, and draw us closer to you. Amen.- Reveal: Choose a practical fast (half day, full day, or a technology fast), do it with a friend, take a prayer walk, then share what God taught you with someone else.Questions or feedback: arnie.cole@bttb.orgKeywords: Spiritually Fit Today, Christian podcast, fasting, spiritual disciplines, prayer, Bible study, 1 Thessalonians 5:16-18, Matthew 5:6, John 6, Megan Fletcher, Arnie Cole, devotional, Christian living, fasting from social media

Even Atheists Pray. So What's the Difference?

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and Megan Fletcher. In this episode, Arnie and Megan dive into prayer as a spiritual discipline, exploring what makes Christian prayer distinct, why nearly everyone prays yet many struggle to stay consistent, and how prayer is meant to shape relationship rather than function like a transaction. From a coach’s perspective, Megan unpacks practical, approachable ways to pray without pressure or legalism, including the ACTS prayer model and simple rhythms that fit naturally into everyday life. The conversation highlights how prayer postures our hearts, deepens trust in God’s will, and helps believers stay spiritually focused in both struggles and successes.4 R Action StepsRead — Read 1 Thessalonians 5:16–18. Notice the call to rejoice, pray continually, and give thanks in all circumstances.Reflect — Ask yourself: Who am I praying to? What does my prayer life reveal about my heart posture and trust in God?Respond — Pray honestly and simply. Example: “Father, thank you for inviting me into relationship with you. Teach me to pray with humility, trust, and gratitude. Help me seek you, not just answers. Amen.”Reveal — Share one insight about prayer with someone this week. Encourage a friend, teammate, or family member by praying with them or showing how prayer can fit naturally into daily routines.Soul pump assignment: Start a prayer journal. Keep it simple, stay consistent, and use it to track both your prayers and God’s faithfulness over time.Questions or feedback: arnie.cole@bttb.orgKeywords: prayer, spiritual disciplines, Christian prayer, ACTS prayer model, prayer journal, faith, Christian podcast, Spiritually Fit Today, Arnie Cole, Megan Fletcher, spiritual formation, prayer habits, Christian coaching, daily prayer, read reflect respond reveal

The Bible: Rulebook or Relationship?

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Megan Fletcher. In this episode they explore the Bible as the living, life-shaping Word of God, discuss spiritual disciplines from a coach’s perspective, the importance of daily consistency over occasional intensity, the role of the Holy Spirit, and practical steps to make Scripture part of your everyday life. Research discussed highlights how regular Bible engagement correlates with meaningful life differences; practical coaching tips show how even one verse a day can be powerful.4 R Action StepsRead — Spend time in Scripture daily. Experts often recommend starting in the Gospel of John or Ephesians; even one verse chewed on all day counts.Reflect — Ask these questions as you read: Who is God here? What does this teach me about Jesus? What does this say about me and my identity?Respond — Pray briefly from what you read. Example: “Lord, thank you for your living Word. Help me hear, trust, and live what you say today. Amen.”Reveal — Share what you learned with someone: text a verse and a short insight, invite a friend to read John with you, or demonstrate the truth through a specific act of love or service.Soul pump assignment: Get into the Bible daily.Questions or feedback: arnie.cole@bttb.orgKeywords: Bible, daily Bible reading, spiritual disciplines, Scripture study, Holy Spirit, spiritual formation, Christian podcast, faith, devotionals, Christian coaching, Arnie Cole, Megan Fletcher, Bible study tips, read reflect respond reveal

Why Spiritual Consistency Beats Intensity Every Time

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today. Hosted by Arnie Cole with guest Megan Fletcher, this episode explores what a spiritual discipline is, how spiritual training relates to athletic training, and why consistency (trusting your training) matters more than occasional intensity. Megan, who works with the Fellowship of Christian Athletes at the University of Nebraska, shares practical disciplines—time in the Word, prayer, rest, and fasting—and how identity in Christ shapes sustainable spiritual growth.4 R Action Steps- Read: Read 1 Thessalonians 5:16–18 (Rejoice always; pray continually; give thanks in all circumstances).- Reflect: Ask: Which one command challenges me most? When have consistent small practices helped me grow spiritually? Where can I add a simple, daily discipline?- Respond (short prayer): Lord, thank you for your love. Help me choose one spiritual discipline this week—give me consistency to practice it and trust in your guidance. Amen.- Reveal: Share 1 Thessalonians 5:16–18 and your chosen discipline with one friend, teammate, or coach; invite them to try it with you and pray together.Contact: arnie.cole@bttb.orgKeywords: spiritual disciplines, Christian podcast, discipleship, faith and sports, Fellowship of Christian Athletes, prayer, Bible study, 1 Thessalonians 5:16-18, Megan Fletcher, Arnie Cole, spiritual formation, consistency over intensity, trust your training

What If You’re Not Supposed to Fight Worry Alone?

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Dr. Rob Rhodes. In this episode they address persistent worry and anxiety, center on Philippians 4:6–7, and offer a practical, faith-forward “prescription” that blends spiritual practices, community support, counseling/medical help when needed, and everyday habits (sleep, exercise, nutrition). Learn simple tools to pause, pray, claim God’s peace, and set up regular check-ins with trusted helpers so worry doesn’t keep returning.4 R Action Steps- Read: Read Philippians 4:6–7.- Reflect: When anxiety rises, pause and recall a calming memory or a favorite Bible passage; list three things you’re grateful for; ask, “What can I hand to God right now?”- Respond (short prayer): Lord, I give you my worry. Fill me with your peace that guards my heart and mind. Help me trust and take the next right step. Amen.- Reveal: Share Philippians 4:6–7 and one practical step you used with a friend, pastor, or counselor this week; offer to pray together or encourage scheduled check-ins for ongoing support.For resources or questions, contact Arnie Cole: arnie.cole@bttb.orgIf this encouraged you, share it with someone who needs hope and subscribe for daily episodes.Keywords: worry, anxiety, Philippians 4:6-7, Christian podcast, spiritual fitness, Arnie Cole, Rob Rhodes, prayer, Christian counseling, mental health, faith and anxiety, peace that passes understanding, biblical encouragement, cognitive behavioral therapy, pastoral care
 
 

If Your Peace Depends on Circumstances, It’s Not Peace

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Dr. Rob Rhodes. In this episode they explore “the peace that passes all understanding” (Philippians 4:6–7), how faith and science intersect, and a moving real-life story of a nine‑year‑old who faced liver failure, received a transplant, and experienced supernatural peace through the crisis. Dr. Rhodes — physician, entrepreneur, author — reflects on trusting God, growing compassion, and practicing peace amid uncertainty.4 R Action Steps- Read: Philippians 4:6–7. Slow‑read the verse and let each phrase settle in.- Reflect: Ask, What worry can I honestly hand to God today? Visualize peace as a warm presence that calms your heart and mind.- Respond (short prayer): Lord, we long for that peace that passes all understanding. Calm our hearts in the storms we face. Help us run to You when we are afraid and let Your peace anchor our souls. In Jesus’ name, Amen.- Reveal: Share this passage and the story of God’s peace with someone facing fear or illness. Offer a listening ear, a brief prayer, or a practical act of compassion to demonstrate God’s care.Contact: arnie.cole@bttb.orgIf this message encouraged you, like, comment, and share so others can find peace too.Keywords: peace that passes all understanding, Philippians 4:6-7, Christian podcast, spiritual growth, prayer, faith and science, trust in God, Dr. Rob Rhodes, Arnie Cole, compassion, testimony, transplant story, hope, Christian encouragement

Your Brain Can Rewire—Here’s How to Train It

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and guest Dr. Rob Rhodes. In this episode we explore how gratitude can "crowd out" worry — not by white-knuckling it, but by rewiring an anxious brain through prayer, thankfulness, and practiced perspective. Dr. Rhodes combines clinical insight about neuroplasticity with practical faith steps for reducing anxiety and restoring focus on Christ.Make it practical — the 4 R action plan:- Read: Read Philippians 4:6–7 slowly. Let the promise of presenting requests with thanksgiving sink in.- Reflect: When worry arises, pause and ask: What am I trying to control? How would presenting this to God with thanks change my perspective?- Respond: Prayer (example): Lord, thank you for your presence and provision. Help me release my anxieties to you, cultivate a grateful heart, and receive your peace. Amen.- Reveal: Share your gratitude list with someone, offer to pray for a friend, or demonstrate care by doing one small, thankful action for another person.Today’s simple practice: set aside five minutes to write five things you’re grateful for. When worry flares, immediately counterpunch it with those five items and notice the shift.Contact: Arnie Cole — arnie.cole@bttb.orgKeywords: gratitude, thankfulness, anxiety, worry, Philippians 4:6-7, prayer, neuroplasticity, spiritual growth, Christian podcast, mental health, faith and science, coping with worry

The Question That Feeds Anxiety—or Faith

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today with Arnie Cole and Dr. Rob Rhodes. In this episode we explore how to turn worry into prayer — hijacking anxiety’s favorite question, “What if?” — by choosing faith, trusting God, and using prayer as a practical habit for peace. Dr. Rhodes brings a clinical perspective and a real patient story about perseverance and prayer in the face of a serious diagnosis.4 R Action StepsRead — Philippians 4:6-7: “Do not be anxious about anything. . . . present your request to God, and the peace of God which transcends all understanding will guard your hearts and your minds in Christ Jesus.”Reflect — When “what if?” arises, pause, breathe, name the fear, and remind yourself of God’s promise of peace. Ask: What is within my control? Where can I trust God right now?Respond — One-sentence prayer: Lord, thank you that we can bring everything to you in prayer; remind me in anxious moments to turn to you and fill my heart with your peace. Amen.Reveal — Share your one-sentence prayer or this episode’s insight with someone who’s worried, invite them to pray with you, or tell a trusted friend how prayer has helped you persevere.For prayer requests or feedback: arnie.cole@bttb.orgKeywords: worry, anxiety, prayer, faith, Philippians 4:6-7, Christian podcast, spiritual fitness, coping with anxiety, prayer practice, Dr. Rob Rhodes, Arnie Cole, turning worry into prayer, hijack anxiety, faith over fear, Christian mental health, spiritual encouragement

Why Fighting Worry Actually Makes It Worse (And What Works Instead)

Subscribe to get each episode delivered to your Inbox daily at: https://bttb.org/subscribe2sftSpiritually Fit Today with Arnie Cole featuring Dr. Rob Rhodes — a timely, practical episode about worry and anxiety. Dr. Rhodes (physician, author, entrepreneur) joins Arnie Cole (spiritual fitness coach & researcher) to unpack why fighting worry often makes it worse, how anxiety shows up physically and emotionally, and realistic steps you can take to experience God’s peace. We explore Philippians 4:6–7 as our memory verse and practical anchor: Do not be anxious about anything; in every situation, by prayer and petition with thanksgiving, present your requests to God, and the peace of God will guard your hearts and minds in Christ Jesus.Short summary: This episode explains the biopsychosocial effects of worry (insomnia, hormone changes, altered pain perception), when medication may help, and why a holistic approach — prayer, counseling, healthy habits, community — often leads to lasting change. Includes the Soul Pump assignment: write down three things that worry you and beside each write a short prayer giving the worry to the Lord.Take action with the 4 R’s:Read — Read Philippians 4:6–7 and meditate on it for 5–10 minutes today. Reflect — Ask: What am I actually afraid will happen? What can I control? Where can I surrender this to God? Respond — Short prayer: “Father, I confess I carry worry instead of bringing it to You. Forgive me. Help me trust You and give me Your peace. In Jesus’ name, Amen.” Reveal — Share your one worry-and-prayer with a trusted friend, pastor, or accountability partner; pray together and show someone how this promise changes your choices.Contact: Arnie Cole — arnie.cole@bttb.orgIf this helped you, like, comment your takeaway, and share with someone who needs peace today.Keywords: worry, anxiety, Philippians 4:6-7, spiritual fitness, Christian meditation, prayer for anxiety, Dr. Rob Rhodes, Arnie Cole, faith and mental health, peace of God, soul pump, spiritual coaching, holistic mental health, Christian counseling, overcoming worry, Bible study, daily devotional, faith-based mental wellness
 
 

Stop Stressing About Saving’ People: Do THIS Instead

Subscribe to get each episode delivered to your Inbox daily: https://bttb.org/subscribe2sftWelcome to Spiritually Fit Today. Join host Arnie Cole and guest Pastor Alex Leyva as they explore the vital role of prayer in evangelism. Using the simple illustration of a child reaching for a cookie jar, we’re reminded that just as we need help to reach what’s out of our grasp, we also need God’s help to reach people’s hearts. Pastor Alex shares practical insights on developing a prayer rhythm, praying for specific people, and being intentional about sharing the gospel in everyday life.This episode’s memory verse is 1 Peter 3:15: "But in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect." Discover how prayer not only prepares your heart but also opens doors for meaningful conversations about faith.Take action with the 4 R’s:Read: Meditate on 1 Peter 3:15 and Luke 10:2. Let these verses remind you of your calling and the power of prayer in sharing your faith.Reflect: Think about the people in your life who need Jesus. How can you be more intentional in praying for them and seeking opportunities to share the gospel?Respond: Pray, "Father God, thank you that you are the one who changes hearts. Help me rely on you through prayer as I share the gospel. Please soften the hearts of those I’m praying for and give me opportunities to show your love and truth. In Jesus’ name, Amen."Reveal: Identify four people in your life who need Jesus. Assign each person a day of the week to pray for them. Set a reminder, reach out with encouragement, and look for ways to demonstrate Christ’s love in your interactions.Don’t forget to celebrate your spiritual progress this week! Share this episode with a friend, and join us again on Monday for another Spiritually Fit Today workout. For questions or to connect, email Arnie at arnie.cole@bttb.org.Keywords: prayer in evangelism, how to pray for others, sharing the gospel, spiritual fitness, Pastor Alex Leyva, Arnie Cole, 1 Peter 3:15, Luke 10:2, Christian podcast, daily devotional, spiritual growth, prayer rhythm, Back to the Bible, spiritually fit today, evangelism tips, Christian encouragement, faith in action, how to share Jesus, practical evangelism, prayer assignment, Christian living, Bible study, spiritual habits, gospel conversations