Merry CHRISTmas!

This weekend is full of excitment and anticipation!  It will also be a holiday time of year that JOY, PEACE, HOPE and LOVE showed full force with the power of prayer.  My mother's CHRISTMAS wish was answered....she was released from hospital last night. HOME FOR CHRISTMAS!!  Thank you to ALL who prayed for her.  She truly felt that power and presence, and feels so blessed to know there are so many prayer warriors out there!

My wish for you is that you have a Merry CHRISTmas!  This is a holy night. The beautiful and amazing night that our Savior was born.  With Him in my life, I am able to see the truth.  I am not perfect in any way, and  I have many faults.  However, with the strength of Christ I am able to be the best I can be in a balanced way. 

"Jesus saith unto him, I am the way, the truth, and the life: no man cometh unto the Father, but by me."
       ~John 14:6

HOLY HUGS!
~Deb

Time?

"I don't have enough time to get everything done?"  Do you ever feel like this? I DO...especially this time of year!  This is often a time when many of us don't take time for ourselves by keeping  physically and spiritually filled.  We might be "filling" our tummies :), but what we need to remember that we need to have balance in all areas so we don't become unbalanced.

I try and get some exercise in daily....even if it is 10 minutes....and I use that time to pray and praise God for all the blessings He has giving me.

Here are some quick exercises that I do when limited with time:
1.  Burpees:  always a good, intense exercise that works the core
2. Planks:  various planks with using legs to increase intensity and variety
3. Speed Skater: again high intensity, low impact that works the core

My wish for you is that you do find the time for you and your time with God. 

Holy Hugs!!

Find rest, O my soul, in God alone; my hope comes from Him.
   ~Psalm 62:5

JOY!

Today is the second Sunday of Advent....JOY!  There are many times I do feel JOY, and to be honest there are times I do not.  This weekend we had a beautiful snow that brought so much joy to my little girls.  They played with friends, built snow forts and were sledding machines! WOOHOO.....but with that fun came some pain too:(  Frozen toes, fingers and my oldest went for one more sled ride and ended up with a fat lip!  She will be OK, but it just hurts me to see her in pain.

What about the joy we feel when we stick with our workout, eating and spiritual plan!  I don't know about you, but I feel like a ROCK STAR when all are in focus and force!  If I am ever out of balance in any of these areas I am incomplete.  My prayer for you is that you have "that balance" that works for you!

Holy Hugs
~Deb

I am the light of the world: he that followeth me shall not walk in darkness, but shall have the light of life.
        ~John 8:12

Eat to live. Don't live to eat.

Eating to live instead of living to eat can be easier said than done, and can be so true during the holiday's!  I LOVE food!!!  My family does too....in fact we can be eating a meal, and while we are doing so, planning for the next meal:)  Food is fuel for our bodies and that's a good thing.  It helps us to repair, recover, heal and live an active healthy life.  It's when we get out of balance and use food for comfort when it becomes living to eat.  I physically and spiritually have to slow down and remember how I can honor the Lord in the meal I am about to eat.  I have a challenge for you with this week leading into Thanksgiving: Try to slow down and worship God with every bite you take, and make sure God is honored with the amount you eat.  What a great way to give thanks to GOD!!
"May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit."
     ~Romans 15:13

Wishing you a WONDERFUL weekend!

Holy Hugs :)

Having a balance!

Life can be crazy enough....and then you throw in the holidays...YIKES! How will it all get done?  I have been guilty with this, but have come to realize when I have a "balance" in what I do, life is less stressful and it becomes a wonderful journey!  My daily devotion is one I shared with my exercise class this morning and I want to share it with you:
"Buy the truth and do not sell it; get wisdom, discipline and understanding."
       ~Proverbs 23:23
"The commercial countdown began weeks ago, and today advertisements urge: Only forty shopping day until Christmas!" In other words, spend! Buy! Get ready!

Forty days has often been a special period for God's people.  Jesus Himself fasted and prayed in the desert forty days before beginning His ministry.  Although I can't take off to a desert, the coming weeks provide precious opportunity to do some spiritual spending and the Bible gives an interesting shopping list: truth, wisdom, discipline and understanding.

During this hectic season, what I need to seek as doggedly as I search the stores or the Internet for those "perfect gifts" of toys, books and clothing is God's wisdom.  It seems no coincidence that discipline is next on the list.  Too often I've seen a connection between lack of discipline in my life and a shortage of understanding how to love God and the people around me.  This Advent I want to establish a small discipline of taking a few quiet moments each day to think about Jesus, the Wisdom of God, Who is He? Who can He be for me?

Even in this busy time, God wants to come to me in the midst of my everyday life.  Moses was busy going about his daily work, tending sheep, when he came upon an incredible sight: the Angel of the Lord appearing in a flame of fire from the midst of a bush.  Moses' response? I will now turn aside and see this great sight...(Exodus 3:3)

God, a consuming fire, comes as an infant in a virgin's womb!  Forty days isn't enough even to begin to ponder His appearance, but I want to try--to run aside and gaze on Him a bit more each day.
           ~Mary Brown, contributing author Daily Guideposts

ATTITUDE!

As easy as your ABC's!  That's the motto I have with keeping a balance in your lifestyle plan.  A: attitude, B: believing and C: consistency.  It all starts with your ATTITUDE!!  Have you ever woke up and had so much to get done in a little amount of time, the weather was gloomy and nothing seemed to be going your way?  How did you handle it????  Honestly, there have been days like that for me and I just want to crawl back into bed or dive into a bag of chips or ice cream! :) LOL  The problem is if I give into this, my attitude doesn't change for the better....I actually feel more guilty.  What helps me is to stop and ask God for help and strength during these tougher times.  It gives me a sense of calmness and feeling of me being in control and not the food or stress.  As stated in the Life Application Bible: God's love must so permeate our motives that all we do will be for his glory.  Keep this as a guiding principle by asking, "Is this action glorifying God?" or "How can I honor God through this action?"  Start your day and everyday with the right ATTITUDE and enjoy the blessings that will follow!

Holy Hugs!!

"So whether you eat or drink or whatever you do, do it all for the glory of God."
        ~1 Corinthians 10:31

Daily Accountability

Following a "diet" is not easy!  I can't tell you how many times or how many different "types of diets" I have tried over the years: low carb, no carb, low sugar, sugar busters, all veggie, cabbage soup, Atkins, South Beach....you name it, I've probably tried it:)  The good part is that you can learn from my trial and error times.  Although many of these may show results, they are rarely results that last a lifetime. That's because it isn't living a lifestyle.  What I have found is you need a balance, and find that balance that works for you.  A crucial part to this balance is having someone else with you for support.  It is been studied that teamwork is critical in overcoming gluttony and laziness.  Find that accountability partner; a spouse, relative, friend or hire someone to help you follow through with being accountable!    YOU CAN DO IT!!!

Holy Hugs
~Deb

"Two are better than one, because they have a good reward for their labor.  For if they fall, one will lift up his companion.  But woe to him who is alone when he falls, for he has no one to help him up."
       ~Ecclesiastes 4:9-10

The Power of Positive Words

Have you ever noticed when you tell yourself or someone else a "positive" word/words how it can put a smile on your or their face?  I have always felt the saying; "sticks and stones may break my bones, but words will not hurt me".....isn't TRUE!  Words have powerful feeling and emotions that go with them. 

Through my years of training myself and others, these positive words make a difference in how we all approach our training and eating habits.  I know for myself, when I'm feeling down, I have turned to food for my comfort.  What I have found is that it doesn't solve any problems, but in fact may make the situation worse because I feel guilty!  What has been a HUGE factor now in my life is turning to Christ and his word.  Here are a couple scriptures that speak volumes to how our words of setting the tone for His help and guidance through our souls:

"Your words were found, and I ate them, and Your word was to me the joy and rejoicing of my heart; for I am called by Your name."
              ~Jeremiah 15:16

"I have not departed from the commands of his lips; I have treasured the words of his mouth more than my daily bread."
              ~Job 23:12


Wishing you a Blessed day!!

Omaha Morning Blend

This morning I was on a local TV show called the Morning Blend.  I went on with Nic Luhrs from Complete Nutrition and talked about risks and prevention of breast cancer.  My Grandmother is 93 years old and is a 50+year survivor!!  Now that's something to celebrate!! WOOHOO.

When I was doing some research from the American Cancer Society, I found some great news that since 1998, the death rate of women diagnosed with breast cancer has dropped 2% every year.....and in the United States, we have over 2.5 million survivors!

I gave 3 ways to help lower your risk:

1. Consumption of alcohol: an occasional drink doesn't really increase your risk, but 2-5+ daily can increase your risk 1 1/2 times compared to those who do not drink.
2. Overweight or Obese: fat cells produce a small amount of estrogen prior to menopause, after menopause that amount increases dramatically....so the more fat tissue on your body, the higher rate your body can produce estrogen in those fat cell which can increase cancer risk.  Eating a diet high in fruits, vegetables and lean protein sources is the best.
3. Physical activity: you can lower your risk by 18% if you have 1-2 1/2 hrs a week of moderate activity (brisk walk).

Here's to MORE SURVIVORS and MORE BIRTHDAYS!!

Holy Hugs :)

~Deb

21 days to make a habit

I know it is easier said than done.....but sticking to a plan for 21 days will make a habit towards your new lifestyle!!!  I encourage my clients to write down their goals, track them and have an accountability partner. 
Anyone up for the challenge?  Tomorrow is the 21st.....let's figure a goal for your mind (faith), body (fitness) and eating plan (food).  Here is my plan: Give thanks with no complaining, do 100 bicycle abs/day, drink 1 1/2 gallons of water/day.We will keep each other accountable and make it 21 days.  WOOHOO!!!

YOU CAN DO IT!!!!
 ~ Deb Gray

Anxiety in a man's heart weighs it down, but an encouraging word makes it glad. ~Proverbs 12:25

Donuts for Dads

At the end of the school year last year, a friend asked me if I would help co-chair a couple events at the school: Donuts for Dads and Muffins for Moms.  This past week was Donuts for Dads.....and did we go through some donuts.  About 1200 donuts and 20 gallons of orange juice was consumed!! YIKES....that's a lot of SUGAR :) 

One little friend of my daughter was curious if we were going to still have donuts because I was on the committee.  She was happy to see that we did have them :) I also thought it was funny how many people shared that they didn't think I would ever eat a donut, or how long they would have to workout to burn it off!  Now I would be VERY untruthful to say I never eat donuts....but what I do is have them once in awhile for a cheat indulge. 

What do you have for breakfast?  I recommend a good start to your day with a good breakfast of protein and carbohydrates.  My favorite is 1/2 cup of oatmeal with 3 scrambled egg whites, cinnamon and splenda brown sugar.....and a cup of coffee! LOL

Wishing you a WONDERFUL weekend!!

Deb

Deb Gray, Debbie Gray, Debra Gray = All love fitness!

I have a unique problem....3 ways to say my first name :)  My daughter's remind me of that and ask why.  It is a  good question, and I guess I could be even more confusing if I used my middle name too! 

I also get reminded when I have doctor appointments of how common my name is.  I have learned to always give my birth date.....lots of Deb Gray's out there!

When I was growing up I was often called Debbie, then in High School Deb was often used, and during my reign as Mrs. Nebraska I was known as Debra.  I have to say that the best name to me is MOMMY!!

I know the commonality that all my first names have is that they belong to a person who loves fitness!  I love working out, transforming myself and helping others to do the same.  I feel totally BLESSED that I get to do what I love.  Nothing warms my heart more than to hear someone say they feel good because they have made lifestyle changes and they feel balanced about it.

HOLY HUGS:)

The great purpose of man, especially the believer in Christ, is to glorify God. “Whether, then, you eat or drink or whatever you do, do all to the glory of God”
                ~1 Corinthians 10:31

Now I have Mommy fingers!

I am constantly laughing at the sweet little things my daughter says!  Today my oldest stayed home from school with waking up sick at 3am.  I am happy to say....she is feeling better!  WOOHOO!  While she was on the mend, I asked if she wanted fun Husker painted toes.  She perked right up and said....YES!  This is not her thing....my youngest is very much a little diva, however my oldest would be happy with wearing sweats, tennis shoes and her hair in a pony.  I painted them red with a big white "N" on her big toes.  It was about 4 hours after my little one got home that she noticed and asked "why does she have painted fingers like you and pretty toes?"....so I painted hers as well.  After I finished her fingers, she held them up and said "This is the first time I have Mommy fingers!" :) Oh, the sweet joy of a child's thoughts!!

Esther....."such a time as this"

I started a bible study on the book of Esther.  It is going to be an interesting and marvelous study.  I think with the rush of day to day activity, my nature of trying to plan and figure everything out.....I am feeling God's presence and leaving it in His hands!

I have also taken off from any activity to completely let my body recover.  Every day is getting better!  WOOHOO.  I don't think I'll be running 13 miles anytime soon, but I am looking forward to getting back into a balanced routine of strength training, cardio and continuing on my spiritual growth!!

“For everything that was written in the past was written to teach us, so that through endurance and encouragement of the Scriptures we might have hope.”

     ~Romans 15:4

Recovery mode

How great is it when we feel good and feel 100%.....it feels AWESOME!  Well, I have been feeling anything but that.  I am in recovery mode from the 1/2 marathon in which my heel is really one sore wheel!!  I thought I was going to need the use of a cane to get around to take the pressure off it....OUCH:(   I am now doing stretches, therapy and making sure I keep a good shoe on even when I'm home (and I love being barefoot) to take care of what God has given me!

It was the best feeling to accomplish something I set out to do, and thinking about it blows my mind.  Our minds are such a powerful thing.  It also reminded me of how powerful God is when we love him with all our heart, soul mind and strength. If we set our mind on loving God and remove the wrong mindset that diminishes our love, we will fill our mind with truth.

Those who live according to the flesh have their minds set on what the flesh desires; but those who live in accordance with the Spirit have their minds set on what the Spirit desires.
                   ~Romans 8:5

I did it! Finished my 1st 1/2 marathon!!

Here I am with my friend Christina after the Omaha Marathon!  We had never ran together, but supported and encouraged each other to finish.  She had a bum knee and my heel was barking at me.....we PRAYED, FOCUSED and BELIEVED!!  It was an AMAZING feeling to accomplish and think I ran 13.1 miles when 3-4 has always been a chore:) 

Your mind is such a powerful force!  You can and will do things you never thought possible.  I encourage you to dream and dream big.....go for things you think may be out of your reach!!!

Happy Birthday Rylee!

Today my oldest daughter turned 9!  I can't believe how the years have just flown by.  I remember bringing her home from the hospital, and being a very nervous and scared new mommy.  The life lessons I have learned are truly amazing.  To think she was totally dependent on us for everything and now she can do a lot on her own. 
In her 3rd grade class they are having physical fitness tests, and it is fun to have her tell all about running a timed mile, push-ups and sit-ups.....then come home and want to see if she can do more.  At least she isn't complaining about it......it makes me think of how there are times I just "don't feel" like doing a workout, but after how great it actually does feel!  It doesn't even need to be a long and intense workout, just enough to feel I did something good and healthy for myself.  Thank you Rylee for teaching your mommy!

For I can do everything through Christ, who gives me strength.
           ~Philippians 4:13

EMPOWERMENT AT ANY AGE

Over the past 20+ years, I have trained people of all fitness levels and ages.....9 years to 102 years! Yes, I started training an incredible woman at the age of 99 yrs and worked with her until she was called to her Heavenly Father at the age of 102 yrs.  Now she wasn't training for any competition's or marathon's, I was working with her to make her quality of life better so she could live in her own home.  It was an amazing learning experience to listen to her talk about all her life's seasons.  Her remembrance of horse and buggy, first train and automobile inventions, and then travel by air. 

What clients like her and others make me LOVE what I do is to EMPOWER them.  Working out and eating clean is not all about our outward appearance, it is about the healthy bodies we create from the inside that we can feel confident in all that we do! I was able to see this with my recent "exercising your faith" boot camp.  Although we had a small group this week, it was diverse.  There were people ranging in fitness levels and ages....30's to 70+!  All participated and felt EMPOWERED that they were doing something healthy for their bodies.

I hope you are encouraged to make changes in your lifestyle that will EMPOWER you!!!

Holy Hugs,

Deb

"Trust in the Lord with all your heart and lean not on your own understanding: in all your ways acknowledge him, and he will make your paths straight.  Do not be wise in your own eyes; fear the Lord and shun evil.  This will bring health to your body and nourishment to your bones."
                  ~Proverbs 3:5-8

GREAT WEATHER!!

We are having AMAZING weather here.....and it is suppose to last for a week!  WOOHOO!!!

Although I have a horrible sinus cold, I did have class outside and it felt great!  I know there are many times when I would have felt this way and would have been tempted to not do anything, but my energy level was good and I had taken a couple of days off already.....so I tried it:)  My head is still plugged, but my mind is clear because I had "my" time with friends, fitness and God strengthening me. 

The daily devotional I had for the day was James 1:13-14
"Let no one say when he is tempted, I am being tempted by God, for God cannot be tempted with evil, and he himself tempts no one.  But each person is tempted when he is lured and enticed by his own desire."

The Magic of Planning Ahead

I write an monthly article for Complete Nutrition and thought I would post its link for you.  This month I wrote about planning ahead with food and exercise in our busy schedules.  I hope this information is beneficial and can help you with reaching your goals!!

Wishing you a Safe and Blessed Labor Day Weekend!!

Deb


http://issuu.com/completenutrition/docs/cn_newsletter_vol19/1

GIVING

Happy September 1st!  I can't believe how fast every month seems to go.  My oldest has her 9th birthday coming up this month and boy did those years fly!! When life gets crazy, I try and remember that each day is a gift, a precious gift that God has given me to be shared with others.  I never know who's life I may touch, or who may touch my own!  It truly is amazing to me that the more you give, the more you recieve in true blessings.

Wishing you a BLESSED day!

God loves a cheerful giver.
               ~II Corinthians 9:7
     

Exercising Your Faith....Boot Camp!

Please bring a water bottle, towel and 5, 8 or 10 lb dumbbells.  I will accommodate all fitness levels (beginner to advance).  I look forward to help and work with you in your journey!
HOLY HUGS!
Deb

Double Digits Done!

I did it!  I ran 10 miles today without stopping!! WOOHOO:) I know for other's who are avid runners,  running is a piece of cake.  I admire you all so!!!   The longest I would generally run has been 3 miles, but since training for this 1/2, I'm getting closer!!  It truly is mind over matter.  I just kept praying and positively talking to myself.....and it worked!  I didn't even have to take a potty break! HEHE

What have you accomplished that you didn't think possible?  I LOVE hearing what amazing things others have done with the power of FAITH and PRAYER!

Sending Holy Hugs!!

Tooth Fairy

The tooth fairy came the other night.  My daughter is going to be a dentist because she has lost 9 teeth already and has pulled all but 2 of them! She caught me off guard with asking if I was the tooth fairy:(  I'm not ready for that part of her childhood to be gone......hopefully I covered any question she may be having about the tooth fairy:)

That made me think of how as a child you believe, and then things can change and you may question.  I know I did when it came to transforming my body after baby #2.  I thought that was just a part of becoming a mommy.  It wasn't only that I didn't like my outward appearance, it was how I was feeling inside that was hurting me so.  By just being consistent and believing that changing my lifestyle in all aspects that included  physical, nutritional and spiritual.....I achieved more than I could have ever imagined!!!

PLANS

Our family made it through the 1st week of school!  My baby is in kindergarten....I can't believe it!!!  Both girls did AWESOME.....and love school:) woohoo!!

It was a little crazy getting back into a routine, and my hubby had been out of town......and got delayed (for a whole 24 hrs!!) because of the bad weather we had back home.  It was crazy the size of hail that came down.  I feel awful for those who had damage to their property and I pray their lives can be back to normal soon!!  I don't think anyone can ever plan for something like this.  We had luck on our side, not with my husband's flight being cancelled, but him missing his initial flight days before.  Because he missed his flight, it gave him extra time to spend with his mother over a cup of coffee.  She was able to drop him off at the airport and take his car home.  Luckily it wasn't at the airport because that is where some major hail damage happened.

I think its crazy how I can do the best planning for things, but "plans" for us to go here, go there, do this, do that don't always go as planned.  Its often in those good times that I thank God, but when times are tough, I don't always praise Him....but question Him.  Today, our scripture reading was from Jeremiah 29:4-13.  How fitting for me to realize God has His plans for us and will be with us through it all!! AWESOME!

"For I know the plans I have for you, declares the Lord, plans to prosper you and not harm you.  Plans to give you hope and a future.  Then you will call on me and I will listen to you. You will seek me and find me when you seek me with all your heart."
                                ~Jeremiah 29:11-13

Power of Protein

I have had fun finding creative ways to get more protein in my diet.  Something that the entire family has liked is my pancakes and brownies!  I have been adding protein powder ( I LOVE vanilla and chocolate V-Core protein from Complete Nutrition) to my pancake and brownie batter.  Its a easy way to get a few more grams of good quality protein.....not to mention I can say brownies are "somewhat" healthy! LOL 

Terrific Tuesday

WOW! What a beautiful day.  Yesterday my daughters found out their teachers for the upcoming school year.  They both are VERY excited.....I still can't believe the school year is right around the corner.  Today they were checking with others to see who is in their class as classmates.  You could just see and feel the anticipation to get the school year going!!

The weather was cooler too.....makes me really feel that summer is coming to an end.  Although I will miss the hot days, swimming at the pool and going to the lake......this cooler weather is GREAT!

I did a quick upper body workout with some step-mill for cardio.  Later that morning I had the boot camp, and we did the whole workout outside because the temperature was perfect!!

Here's my early workout (50 min and that's with cardio):
5 min warm up on step mill

Pullups to failure
upright rows
Pulldowns
One arm side laterals
hyper-extensions (deb's special way)
straight bar curls wide/narrow
pushups
dips
abs, abs, abs

20 min intervals on step-mill ranging from level 8-18

Tomorrow POA is a 4 mile run with some lunges (various ways)

Blessings and Holy Hugs,

Deb

"You're blessed when you care.  At the moment of being 'care-full', you find yourselves cared for."
                                                 ~Matthew 5:7
                                                  

August is here!

WOW! I can't believe it is already August.  It just felt like July 4th was yesterday, and now school will be starting in a few weeks.  The only thing that makes it "feel" like it should be August is the heat!!  I have been trying to get my runs in outside, but the other day I had to run 6 miles on the treddy.....for me it was way too hot out and I figured the only way I would do it was to be in some air-conditioning:)  I still got VERY sweaty, but at least I could keep drinking water as I ran. 

Today was a good workout with some core exercises mixed in with back and shoulders.  I did do the step- mill for about 30 minutes after lifting (intervals), and then some stretching while I thanked God for all my blessings.  This was the scripture in my daily devotions:
Watch the road; Strengthen your back, summon all your strength
                            ~Nahum 2:1

It was a great way to start my day!

Wishing you a Blessed day!!

Having a Routine

I can't believe my daughters go back to school three weeks from today!  WOW summer went fast!!  We got all their school supplies and they are sooooooo excited.  Whoever comes over to our house gets a full explanation of what they got.....I just LOVE their excitement for school!

With changes in schedules from normal daily routines, there are times when having that balance of a healthy lifestyle routine doesn't always fall into place.  It is hard with doing this and that, eating here and there to stay on track.  If I have found one thing, is to make sure you take time for yourself.....even if its walking around the block, doing a few sit-ups or push-ups or having devotional time.  It is so important that you set aside 10 mins a day for your own time.  I feel it empowers me.  Who knows, you may even go a bit longer and get 20-30 mins of spiritual, mental and physical uplifting!!

So get to work, and may the Lord be with you
                                          ~1 Chronicles 22:16

Consistent!!

Do you wish you were more consistent?  I know I am good with being consistent with working out, my daily devotions but often not with eating healthy.  I really have to focus and know that it is ok to have those "cheat" days within reason.  Another thing I am not always consistent with is cleaning!  I try and tell myself; "Deb Gray, cleaning is a great calorie burner!"  But my subconscious tells me it is not fun!!!:)   I vision how I love what everything looks when its all picked up, dusted off and made fresh!!  I know my weakness, and that's were I ask God for strength in being consistent. 

Be strong.  Take courage.  Don't be intimidated....because....your God, is striding ahead of you.  He's right there with you.  He won't let you down; he won't leave you."
                            ~Deuteronomy 31:6

Boot Camp!

Today is the first boot camp at Bethany Lutheran Church.  I'm excited for a spirit filled workout.  We are going to do various strength and interval cardio exercises to burn some calories!  With this intense heat, we won't be outside the entire time.....I want people to come back:) LOL

It will be great to lift and inspire each other with the power of Christ!!!

Wishing you a Blessed Day!

Deb

The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.
                                                                                    ~Lamentations 3:22-23

Prayer

We had a bit of a scare over the weekend.  My little one fell off of a horse!  She is OK, but it was a morning in the ER to run tests and scans.  She is getting better everyday.....just very sore from the fall and bruising that occurred.  The first thing my oldest (who is 8 years old) said, "Mom I am going to pray for her".  WOW!  I know I am not the best Mom, but I do hope that I am helping my children to develop a strong spiritual base for what their future brings.

Holy Hugs,

Deb

Summertime Fun!

Summer is a time of all sorts of fun!  I am blessed to spend a lot of it with family.  The past few weeks we have been going to the lake.  Some of the joys I've had is seeing my girls love playing it the water.  These joys are having my 5 year old with no fear of the water and swimming like a fish, to my 8 year old go from being terrified of tubing to wanting go and go FASTER!!!

With all this fun, my eating has been WAY out of balance!  Let's just say I'm not missing many meals or snacks.  It's amazing how much better I feel when I do eat healthier.  It helps me realize how incredible our bodies are that God created.  He wants us to take care of us in a balanced way.  It is hard with vacations, travel and even daily stress that occurs.  If I start my day asking God for His guidance and spiritual strength, He helps me in all times.....AWESOME and challenging ones!

I hope you have a Blessed weekend!!

Deb

For with God nothing shall be impossible
                                                                   ~ Luke 1:37

Freedom

It is for freedom that Christ has set us free.  Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.
                                                                                          ~Galatians 5:1

We had a wonderful 4th of July, and I hope you did too.  What a wonderful day to celebrate as Americans!!  Famous words that was written years ago: "We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness."


Again, I hope your Independence Day was spent with family and friends celebrating our freedom.


Now that the celebration day and weekend are over, are you ready to focus on having a healthy lifestyle?  I am giving myself a new challenge.....training for a 1/2 marathon!  I started today with a 3 mile run.  It was great to run off some of  those sweets/treats/drinks:)  I'm all about balance and having some cheats with my diet, but now I'm ready to see what my body can do when I focus and get my mind set on my next goal.  What's your goal you have set?  Let's do this together!!!


Wishing you a blessed day......a day full of FREEDOM!


Deb Gray
                                                                          

John 3:16

"For God so love the world, that he gave his only begotten Son, that whosoever believes in him should not perish, but have everlasting life."

What an incredible verse!!  Eternity is a concept sometimes hard to understand.   Eternity is "forever", and as my little one would say..."that's a long long time mommy".  What an awesome gift we are given, and too often I take it for granted.  I want to know what will happen in the days, weeks, months and years to come....I pray daily that I can become more patient and ask for God to guide me.  I believe that in all life's highs and lows, He is walking right with me!

What is your POA?

You might be asking....what am I talking about, POA?  POA stands for Plan Of Action.  A great way to keep you on task with your goals is to have daily and weekly POA's.  I took all of last week off from any workout.  It felt good!  My body needed that bit of rest, but now I am back at it!!  Yesterday I did back/shoulder work with some stepmill intervals after.  This morning I went for a 3 1/2 mile run.  It was a BEAUTIFUL morning for a run!!  I drank a recovery drink "Rezzerect", and did some chest/tricep and abdominal exercises.  The rest of the week looks like this: Wed; legs, Thurs; back/shoulders and stepmill, Friday; run with some sprint....and maybe stairs, lunges (ouch) :o), Saturday/Sunday: OFF and enjoy Holiday Weekend!!! WOOHOO!!

What's your POA?  If you haven't done this, I suggest you do!!  Let's make each other accountable!

"For in him we live, and move, and have our being..."
     ~Acts 17:28

Elkhorn Days and Bethany Lutheran's 85 year celebration!

I'm looking forward to this weekend!  Lots of fun family activity.  We start off tonight with a GREAT fireworks display in our neighborhood....and its a beautiful day, so it should be wonderful for tonight's show!!
Tomorrow the whole family will be at the Elkhorn parade and park.  The girls are going to ride on the float from our church  (Bethany Lutheran) for its 85th year celebration!!  I'll be helping out at the kids activities booth....so lots of fun games planned!  Then on Sunday, another lunch/picnic celebration after services at the church.

I have taken the entire week off from any type of workout.  My body just needed a little R/R :)  I may try and squeeze a short run in on one of the mornings, but Monday I'll be back at it!

Wishing you a WONDERFUL day and weekend!!

NPC Jr Nationals

Last weekend I had a 1st.  It was my first time being on stage at a national figure show with the NPC federation.  What an awesome experience.  It was the biggest show I have been in, and with so many outstanding athletes!  I am glad to be home, with my family and back to a "somewhat" normal routine.  I am also proud of how I did....finished top 10!  I joke that it is not to bad when a mother of 2 and age 42 can compete with 20 and 30 year olds. God blessed me and watched over me.  I met many wonderful people whom I am glad have become a part of my life. 

Holy hugs,

Deb

Special Seconds God's special gift.....CHILDREN!

Today was a wonderful day!  I spoke to my daughter's 2nd grade class about food and fitness.  Last week they had completed their unit studies on health, and covered food in detail.  When I asked what was learned, almost everyone first started talking about candy, donuts sweets and treats. What I wanted them to understand is that it is ok to have those things, but to have them in moderation.  I just LOVED seeing and hearing their great questions.  They are all so inquisitive and innocent.  I don't know if what I shared inspired any of them, but the biggest thrill and gift I was given today is being able to spend this time with my daughter and for her to look at her mommy like she is a superstar!  I will have that precious face in my memory forever!!!  What an amazing God we have that he gives us those "God" moments.  Thank you!!!!

Relay For Life! Honoring those with cancer

Today is the Douglas County, Relay For Life!  It is an AMAZING event.  You are able to support survivors, remember those who have passed and believe in HOPE for a cure of cancer.  My husband got me involved with the event before we where married.  His father died of pancreatic cancer, and every year he volunteers on the committee to honor his father.  My daughters get so excited for the event.  This year they are going to be "hush angels".  They will walk around the track prior to the luminary ceremony, reminding others that this is a time of silence and respect to those who have lost the battle to this disease.  My aunt died of cancer and I have a grandmother who is still alive after being diagnosed with breast cancer over 40 years ago.  My prayer is that there is a CURE!!!

Motivation! Keeping your MOTIVATION Alive

How do you stay motivated?  When we start a health and fitness program we generally have great intensions of reaching our goals.  But how do we keep that fire in our bellies to stay and continue our motivation to reach and maintain our goals?

There are plenty of things you can do to keep your motivation alive!  The word "MAY" as an acronym is going to help us remember the following simple steps to stay motivated.

"M" = MINDSET:  The most powerful way to establish your "mindset" is to set your goals and write them down.  As you begin to think about what you want specifically, don't just write down one goal, but make a measurable list.  Your goal list should include both long (3) and short (3) term goals.

1. Your long-term goal (ultimate outcome)
2. 12 month goal
3. Three month goal
4. Weekly goals (weight change)
5. Daily goals (habits you want to develop like having 3 or more servings of veggies, getting 8 hours of sleep)
6. Your emotional goal

Have these goals posted where you can see them daily! Maybe it's on your bathroom mirror, on the fridge or in your calendar.  When you are seeing and saying them daily, your goals will become reality.

"A" = ACCOUNTABILITY:  Once your goals are written down, you are accountable for sticking to them,  Start off your day by being positive, reminding yourself things you will do, not what you won't do.  Tell others of your goal.  A powerful source of accountability is having a support system.  Having this system in place will prevent any excuses or negative thoughts from taking away from you reaching your goal.  When you are accountable, you are consistent.  When you are consistent, you see results.  And when you see results, you are even more motivated.

"Y" = YOU: What are your reasons?  What and why is it important for you to reach your goals?  These reasons have to be for you and NO ONE ELSE.  When you know your answers, remember them.  This is what ultimately keeps you going.

Your mind is a powerful force that God has given you.
Psalm 115: 1  "Not to us, O Lord, not to us, but to your name goes all the glory for your unfailing love and faithfulness."

Happy Friday! It was a Friday full of FUN!

Happy Friday!!

Today I started out with a fasted run in the neighborhood.  It was one of those mornings that was absolutely beautiful....a little chill in the air....but NO WIND...until later in the day:)  The sunrise was so magnificant!  The sky had all kinds of beautiful colors.  I LOVE when I can exercise and at the same time have a "God" moment!  Only he can create such awe and beauty!!!  It made me feel so good that I felt like Forest Gump.....I just kept running and running!!
From my run, it was a run to get the girls ready and off to school.......but today I got to go with my oldest on a field trip!  Nothing like an hour bus ride with a group of 2nd graders! LOL
I loved that I was able to go, and that my daughter is excited about me being with her.  I know that this may change, and she will want Mom to stay way far away, so right now, I am enjoying this quality time!!

Happy Birthday Skylar! My baby girl is 5 years old today:)

WOW!  Where do the years go?  I can't believe my youngest is 5 today!  It seems like just yesterday when she was born!!  She is so excited and is "all about" Hello Kitty.  For her preschool class she brought treats of the cutest Hello Kitty decorated cookies.....almost too cute to eat!  I am picking her up from preschool, taking her to lunch and then we will pick out a flower bouquet.  She LOVES flowers!!  She has a big party planned for this weekend, so she will be having many days of fun birthday activities.

Looking back, I know she has grown and changed so much......and so has mommy!  When she turned 2, I hit the stage for the first time to compete.  I now have earned my professional status as a figure competitor.  I compete because I love competition, it has gotten me back into shape (look at my transformation pictures from post baby to now) and the best and most fulfilling reason is helping and inspiring others to reach their fitness goals..... in a BALANCED way with faith, food and fitness!

Wishing you a wonderful day!!

Deb

Celebrating 11 years

On May 13th 2000, I married my soul mate!  I can't believe we are celebrating 11 years of marriage.  My husband and I were talking about how that time has just flown by.  We both feel extremely blessed to have found each other, have 2 beautiful daughters and a relationship that is close and close to Christ.  We have had our ups and downs over the years, but when we have the Lord as the foundation of our marriage, it makes those difficult times more manageable. 
Here's to another 11 plus years of marriage to my "Mr Incredible"!  I Love You!!!

Figure By Faith

Hello and welcome!  Today is my first blog, and I am looking forward to sharing things that might help you on your journey.  One thing I know for sure is that I am not perfect in any way, so if you can get a laugh out of some of my craziness.....then I will be thrilled!  I don't always "eat clean", get exercise in everyday or feel calm and stress free.....I'm human and a MOM:)  What I do try to do my best at is live life BALANCED.....balancing life thru FAITH, FOOD and FITNESS. 

I wanted to start by quoting a great verse in the bible: 1 Corinthians 3:16 "Don't you know that you yourselves are God's temple and that God's Spirit lives in you?"

WOW....how AWESOME!!!  All of us have been created special in our own ways.   So to say we all need to be a certain shape, or look a certain way is not what was intended.  I hope you find the person YOU want to become, have your own goals, and strive to achieve them!! 

I hope your day has been wonderful and you are Blessed throughout the week!

Deb

Creates a HABIAT

Yesterday I was 3 weeks out to competing in Chicago @ the NPC Jr. Nationals in the figure division.  It is amazing for me to see how your body can change in that amount of time.  Something else that is fun to see is what anyone can do once they have the right mindset.  If you consistently do things for 3 weeks or 21 days, it becomes a habit.  I challenge you to try it.  Maybe your goal is to drink more water or to eat more veggies daily.  Write down what you want to accomplish and go for it!

3 weeks or 21 days

Yesterday I was 3 weeks out to competing in Chicago @ the NPC Jr. Nationals in the figure division.  It is amazing for me to see how your body can change in that amount of time.  Something else that is fun to see is what anyone can do once they have the right mindset.  If you consistently do things for 3 weeks or 21 days, it becomes a habit.  I challenge you to try it.  Maybe your goal is to drink more water or to eat more veggies daily.  Write down what you want to accomplish and go for it!