Comfort food....yummy skinny alfredo chicken

It has been too long since I have blogged!!!  Life just continued to happen and now we are less than a week from Christmas!!! WOOHOO!!!

Today is the 1st major snow storm in the area and it is now official....no school tomorrow!!! Cheers and many smiles are going on in my home tonight.

I have been in major baking and cooking mode with this time of year.....and it hasn't been "healthy" foods either :)  Although I have made cupcakes, cake, bars, cookies, reindeer tracks and poop :)....I did make a delicious dish that is soooo yummy and lower calories/fat than its original version......
Alfredo chicken:
2 tbsp olive oil
1 tsp crushed garlic
2 tbsp whole wheat flour
1 C. chicken broth
1/4 C. non fat evaporated milk
1/4 C. non fat Greek yogurt
salt and pepper to taste
1/4 C. Parmesan cheese
2 cooked and diced chicken breast
2 C favorite cooked green veggie ( I used green beans)
2 C cooked whole wheat penne pasta

Saute oil and garlic, wisk in broth, milk and yogurt.  Cook for a couple of minutes and add salt/pepper to taste.  Remove from heat and stir in cheese.  Add remaining ingredients and serve warm.

We had NO left overs and the girls were licking their plates clean....green beans and all!!
I hope you enjoy.

~Deb

Day 10....For Giving Grateful Praise

It is Thanksgiving Eve and day 10 of this challenge.  I feel turning to His word has the best meaning to my THANKFULNESS.

Psalm 100
Shout for joy to the Lord, all the earth.
2     Worship the Lord with gladness;
    come before him with joyful songs.
3 Know that the Lord is God.
    It is he who made us, and we are his[a];
    we are his people, the sheep of his pasture.
4 Enter his gates with thanksgiving
    and his courts with praise;
    give thanks to him and praise his name.
5 For the Lord is good and his love endures forever;
    his faithfulness continues through all generations. 

We will end with jumping for joy and thanks with jumping jacks:)  1 minute on and 1 minute off for 10 minutes.

I hope you have a BLESSED Thanksgiving and enjoy every moment!
Holy Hugs,
~Deb

Thanksgiving celebration with Madonna School

Today I was honored to be invited to the Madonna School Thanksgiving celebration.  It was so wonderful to see the transition kids I work with perform for an audience of 200+, and enjoy a wonderful meal that they all helped in preparing.  They even decorated the room and helped with the clean up.  I did get questioned by one of the kids on my plate of food I took "Ms. Deb, is this what you would call eating in moderation?"  I actually thought I took a small portion.....LOVE the honesty of these children:)

One of the exercises these kids do not really like doing, however ask every week if we are going to do them is planks.....so today's challenge is PLANKS! For 10 minutes I would like you to break it up into 10, 30 second plank with 30 sec rest.

Therefore, since we receive a kingdom which cannot be shaken, let us show gratitude, by which we may offer to God an acceptable service with reverence and awe; for our God is a consuming fire.
~ Hebrews 12:28-29

In honor of my Grandmother

My Grandmother is slowing passing.  She is now on morphine for pain and is not eating or drinking.  I saw her today and she opened her eyes and cried.  I know she knew I was there.  I told her how much I loved her and that I know how much she loves me.  The Lord is waiting for her with open arms.....what a special day it will be when she gets to meet Jesus!!!

"O God, I thank You for this day of life
for eyes to see the sky
for ears to hear the birds
for feet to walk amidst the trees
for hands to pick the flowers from the earth
for a sense of smell to breathe in the sweet
   perfumes of nature
for a mind to think about and appreciate
   the magic of everyday miracles
for a spirit to swell in joy at Your mighty presence
   everywhere."

by Marian Wright Edelman


In honor of my Grandmother with our daily challenge, we are going to do mountain climbers.  My Grandmother is a "tough old bird", as my Grandfather would say, and she would climb any mountain with determination and strength.  Perform a mountain climber on the floor or elevated on a step/chair for 1 minute on, 1 minute off for 10 minutes total.

The LORD is my strength and my song, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.
~ Exodus 15:2

Thankful for.....

So many reasons and so many people I am THANKFUL for!  Here are some that my daughter and I listed alphabetically:
Apple
Banana
Cub
Daddy
Elephant
Friends
Grandpa/Grandma
Happy
Ice
Jesus
Kangaroo
Lambies
Mommy
Nebraska
Ox
Papa
Quilt
Rylee
Skylar
Taylor
Umbrella
Vine
Waterfall
Xray
You
Zebra

What are some of your reasons?

Today's challenge is walking pushups.  You will start in a pushup position with legs wide, preform a pushup and walk right hand/foot together, then move left hand/foot out wide and perform a pushup.  Walk left hand/foot back together and repeat to the right side.  Do this for 1 minute on, 1 minute off for 10 minutes.  You can also do this on a stair, against a counter or against the wall.

Today's verse: And let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful.
~ Colossians 3:15

Day 6....weekend time

I am at a time of my life that weekends are so fun with all the activities.  This weekend we have 2 birthday parties, 3 basketball games, football (my 10 year old daughter LOVES to watch college and pro), church with new member lunch and prepping the house for THANKSGIVING!!!

I have to admit that I am enjoying this challenge because it is keeping me focused on having  a little time for mommy.  I am not always fired up and ready to get after it, however once I'm done a feel like a super star:) LOL

I hope your weekend is full of blessings!

Today's challenge is a CHALLENGE!!!  MOUNTAIN CLIMBERS :)
For advanced, place hands on the floor and body in a plank position.  If you need more assistance, place your hands on a chair/stairs.  Alternate bringing knees to chest in a running motion for 1 minute on and standing for 1 minute of rest for your 10 minute challenge time.  I have a feeling my ears my be burning from you not being to happy with me and this challenge.  I want you to think about this: You will not only be burning calories by elevating your heart rate, but you will be working on your core and midsection as well!

But I will sacrifice to You with the voice of thanksgiving.  That which I have vowed I will pay Salvation is from the LORD.
~ Jonah 2:9

Day 5.....EAT!

One thing you don't have to remind me or tell me to do twice is EAT!  I honestly admire those who say they forget to eat.  WHAT???  I am planning my next meal while I'm eating my current one:)

What I have realized is it does make a difference if you eat frequently, what you eat in combination and obviously how much.  This all goes into what changes your body composition will have either in one direction or the other. 

There was a time in my life that I thought if I would eat 2 maybe 3 meals I could maintain a comfortable weight.  The healthiest way to fire up your metabolism is to eat every 2-3 hours with having 5-7 meals a day.  I know it can sound crazy that eating that many times can make a difference, but it does.

So with planning for the Thanksgiving meal, make sure you eat a few small meals before your big meal.  Don't think you can "save up for" with skipping.  This day is a day of blessings and THANKSGIVING.....A time for enjoying family, friends and what Christ has given us!!

Today's 10 minute challenge: squat with abduct (leg out to side).  You will start with legs shoulder width apart; squat down; as you return to starting position abduct one leg; return to starting position; squat and repeat abduction on the other side.  Keep repeating for 1 minute on, 1 minute off.  WARNING....this is a BURNER!!! Have fun:)

Enter His gates with thanksgiving, And His courts with praise. Give thanks to Him; bless His name. ~ Psalm 100:4

Giving Thanks on day 4

"Thank you God
     for giving me love
           that is why we are here
     for giving me grace
           to rise above, if only for a moment
           and not to sink to a level where I don't want to be
     for giving me patience
           because I may not be quite as smart
           or as quick as I think I am
     for giving me wisdom
           and letting me be mature, just for once
     for giving me humor
           because life is so much better if you can laugh
     for giving me perspective
           because a week, a month, a year from now....
           will this problem even be a memory?
.....in an attitude of gratitude."
           ~unknown author

Today's challenge is 1 minute bicycle.  Laying on your back and moving your legs in a bicycle motion, place your hands that are laced behind your head and elbows out to alternate while twisting to opposite knee slowly.  Continue to twist/switch for 1 minute on and 1 minute off until 10 minutes is completed.

The LORD is my strength and my shield; My heart trusts in Him, and I am helped; Therefore my heart exults, And with my song I shall thank Him.
    ~ Psalm 28:7

Family, food (Thanksgiving) + fitness = Holiday Memories

I just heard from a challenger that these challenge days have turned into a family affair. AWESOME!!!
Are you asking others to join in? Having another person or team is great for accountability, however I can help you too with staying on task.

Have a time of the day planned out for YOU.  If this includes others joining in....GREAT! I love it when my girls ask to participate.  I usually see all types of versions that they come up with, some of which being a coach and encouraging me to do more:)

Today's challenge is switch lunges.  1 minute of starting in a split lunge position and jumping into another lunge with the opposite foot leading.  Keep switching lunge position for 1 minute on and resting 1 minute for a total of 10 minutes. 

In everything give thanks; for this is God’s will for you in Christ Jesus.~ 1 Thessalonians 5:18

Thanksgiving praises...day 2!

Are you leaping for joy after those froggy jumps? :) I am proud of you for doing them as well as praising Him!!!

Today I did some planning with my family on who is going to bring what for Thanksgiving.  We usually host with having the family over and everyone brings a dish or 2 or 3 or 4:)  It makes me laugh when we say we are going to keep things simple, then 20+ items for the meal later we have a plan! LOL

Now is our challenge time.  Maybe I will end up making us so sore that we can't even sit up to the Thanksgiving table or have our arms reach our mouths :) I hate to say it, I don't think that would even prevent me from enjoying this wonderful and blessed day!!!

Today is burpee day! If you have never done a burpee.....its your lucky day.  Start with a stable bench, chair, step or more advanced go for the floor.  Bend over placing your hands down and step back or jump back into a plank position. Return legs in by stepping or jumping and stand/jump straight up to standing position.  Continue to repeat for 1 minute on, then rest 1 minute.  Repeat for a total of 5 rounds or a total of 10 minutes.

After this you may not be praising me, however lets praise our God.

I will bless the LORD at all times; His praise shall continually be in my mouth.
~ Psalm 34:1

It's Challenge time!! GIVING THANKS!!!

I love this time of year!! In 10 days is my favorite holiday....THANKSGIVING!!!
I guess I should say I love it, and it sometimes stresses me out :)  So much food, prep work and craziness with running around that I forget to stay in balance and remember to keep things focused with faith, food and fitness!

With 10 days out, how about a challenge?  I am only asking for 10 minutes a day....you can do more if you want, however 10 minutes will accomplish the goal!

Get your timers ready and lets get started.  We will be doing intervals of 1 minute on, 1 minute off. 
Day 1 is frog jump: you will power jump or leap straight up for 1 minute.  You can modify by not squatting down or jumping high.  Rest by walking in place for 1 minute and repeat 4 more times for a total time of 10 minutes.

Today's verse is: "Now, our God, we give you thanks, and praise your glorious name." 
 ~ 1 Chronicles 29:13

Let YOUR inner beauty SHINE!

I had a dear client share this powerful reading with me that I had to pass on........

“Your Countenance is showing”
            J.W. Sims
Our countenance reveals on our outside what is going on in the inside, and
no matter how we try, it will be seen.

There are all kinds of things that our countenance reveals:
if we are angry of heart that anger is seen,
if we are harsh of heart that harshness is seen,
if we are bitter of heart that bitterness is seen,
if we are sorrowful of heart that sorrow is seen,
if there is uncleanness and impurity in our heart it will also be seen upon
our face.

On the other hand, if there is joy in our heart there will also be joy on
our face,
if there is sweetness in our heart there will be sweetness on our face,
and finally if there is spiritual cleanness in our heart our faces will
reveal a pureness and cleanness.

Thus a spiritual beauty comes forth from the person we see, for you see
there is no beauty like the beauty that comes from God, you can by the world’s
resources dye your hair, cut your hair, and use the best provided makeup but
only God’s beauty of a meek and quiet spirit gives forth real beauty.

This is something that the world just does not seem to understand, but the
body of Christ sees it and understands it.

Why do you exercise?

The benefits of exercise are multiple.  We may lose weight and inches to gaining strength and confidence.  What happens if exercise is our only being?  Where is the balance? 

I had a time in my life that I felt the only way I could control my weight was through exercise.  I am not telling you it is a part of the picture, however having that balance with what you put in your body is a HUGE component.  There is a saying, "Abs are made in the kitchen, not the gym." so true for the physical part of my body, however what about the spiritual part?

Too many times I see and hear people spending hours in the gym, or feeling so guilty if they don't get a workout in.  The reality is that the best way to accomplish your goal: gaining weight or losing weight, toning or putting on size....is having a balance with fitness, food....and faith!

Here is a little trivia for you: Did you know that the Bible only has one scripture that mentions "exercise".   This makes me realize that when I exercise it does takes care of His temple, however when I exercise spiritually I am taking care of myself eternally.  Are you developing your spiritual muscles?

"For exercise is of some value, but godliness has value for all things, holding promise for both the present life and the life to come."
     ~1 Timothy 4:8

The Finale....Day 10!

Congratulations! You DID IT!!!  For the past 10 days you performed 100 reps of various exercises.  Hopefully what you saw is these can be done just about anywhere, at anytime and with any fitness level.  You may have done them all at once, broken them up into sets or throughout the day.  The important thing is you did it and you stayed consistent.

Today I challenge you to do 100 high knees.  It is basically like running in place with lifting your knees as high as you can for 100 repetitions.  Now I would like you to continue on your journey and make this your lifestyle of getting some form of exercise in daily.  Who knows.....this may lead into other healthy behaviors.  Remember it is a journey and not a final destination you need to get to in one day!

Holy Hugs,
~Deb

"Dear Friend,  I pray that you may prosper in all things and be in health, just as your soul."~ 3 John 1:2

The last frontier.......abs!

Exciting night last night of a few rain drops and that has made for a slight break in the temps!  Perfect timing because we are almost done with our 10 days of 100 reps!! YES!!!

Today's challenge is going to be working on the abs.  I often call this area the last frontier with visible weight loss.  It comes down to the right program with a balance of diet and exercise.  This particular exercise is a good core strengthener that can also benefit you if you swim or play golf....Russian twist.

To perform this exercise you will start in a sit-up position on the floor and your feet should be kept together and slightly above the ground or put under a stable surface. The torso should be kept straight with the back kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands kept locked together like a ball or you can hold a weight to increase the difficulty. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower the movement of the arms from side to side, the harder the exercise becomes, working the abdomen that much better. When moving your arms during the exercise, it is crucial to not stop between repetitions or else you will lose the effect of working the abdomen.

Excellent tummy burner to help you say good bye to the last frontier!:)

Its Day 8 and you are doing GREAT!!

Another great leg exercise that will hit about every muscle in the thighs is the lunge!
Lunges are great for working all the major muscles of the hips, glutes and thighs.  You can do variations of the lunge like static, walking, side, backward, elevated.  With doing a 100 reps today you're simply dropping your knee down rather than stepping forward or back. This is a static lunge.  You can do 50 on one leg, then 50 on the other.  For beginners, you can try this move while holding onto a chair or wall for balance and perform in a static position.

• Stand with right foot forward, left foot back about 3 feet apart.

• Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.

• Keep the torso straight and abs in as you push through the front heel and back to starting position.

• Don't lock the knees at the top of the movement.

Again, I am so proud of you and how hard you are working with this 10 day, 100 rep challenge! You will achieve what you believe!!

~Deb

Climbing and Conquering Mountains

It might feel like a huge challenge to do 10 days of 100 reps....but you are DOING IT!!! You should feel like you are on top of the world with conquering these daily challenges, so lets put you even higher by doing some mountain climbers!:)

Mountain climbers are an excellent move for building cardio endurance while also building core strength and agility. This is also a great move when you don't have much room and can be modified as well.  If you are a beginner, use a chair for your hands and if you are wanting more of a challenge start on the floor.

•  Begin in a pushup position on the hands and toes. 
•  Bring the right knee in towards the chest, resting the foot on the floor. 
•  Jump up and switch feet in the air, bringing the left foot in and the right foot back. 
•  You can also run the knees in and out rather than touching the toes to the floor. 
•  Go for 100 reps!

It's Crunch Time

Can you guess what today's 100 rep challenge is???? CRUNCHES!! I figured our legs and upper body need a rest, so lets get the mid-section involved.  Crunches are another great exercise that can be done anywhere you have a flat supportive surface to lay down on. 

With the crunch, have your hands behind your head and gently crunch up lifting your shoulder blades off the ground.  Try not to pull on your neck and just contract your abdominal muscles to lift you up.  Will you have a 6-pack? Probably not after 100 reps, however if you continue to work on getting regular exercise and keeping your diet clean of sugar, unhealthy fats and processed foods.....bring on that 6-pack! :)

After today you are 1/2 way complete!

If you have been completing the daily challenges of 100 reps, then after today you are 1/2 way there!  I am so PROUD of you!!  I don't know about how your body is feeling....but I know mine is feeling those squats and push-ups from day 3 and 4:)

Today's challenge is a lateral jump.  Use a jump rope or imaginary line and jump side to side 100 times. This exercise is good to do to get your heart rate up in a short amount of time.  You may feel a burn in your calves and quads/glutes too. 

Keep the fire burning and your mojo high!!  I BELIEVE IN YOU!!
~Deb

100 Push-ups for day 4!!

This one is going to be a killer, however I know you can do it!  Break it down into 10 reps, rest and repeat until complete.  Push-ups are great because they can be done about anywhere and can be modified by performing in an upright position against a wall, on your knees or in a traditional military style. You will work your chest, shoulders, triceps, back and core with this exercise.
Just when you thought your body couldn't hurt any worse from yesterday's challenge with squats, now your upper body won't feel left out:)  GO FOR IT!!!

For the extra HOT weekend ahead.....

I am putting out the challenge of 100 squats!  I guarantee a nice burn in your quads, hamstrings and glutes if these are done:) Squats are the BIG BURN of leg exercises.  They help with balance, core, hip strength and balance.  Concentrate on performing correctly and ENJOY!!

• Keep your head up and knees over your ankles with rear sitting back
• Goal is to have thighs slightly lower than parallel, without having knees go over your toes
• Breathe and exhale as you exert to stand up
• Legs shoulder width apart 
• hold arms in front using elbows as a guide when lowering into squat position

Day 2 of the 100 challenge is....

Bicycle for the abs! Oh Yeah!! If these HOT temps are not burning you up, this exercise will turn up the heat in your tummy:)

• Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers.

• Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.

• Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.

• Switch sides, bringing the left elbow towards the right knee.

• Continue alternating sides in a 'pedaling' motion for a total of 100 repetitions. 

Remember they do not have to be done all at once......but if you do you are a ROCK STAR and will have ROCK HARD ABS!!!

I can do all things through Christ who strengthens me
~Philippians 4:13

The tempatures are triple digits.....feel the burn challenge!

I think my mind has melted from this heat:)  This is my thought.....with the temperatures soaring into the triple digits, how about taking on the challenge of triple digit exercises for the next 10 days!
Everyday I will put the challenge out and encourage you to do your best: 1 exercise for 100 reps.
For the first day go for 100 jumping jacks.  Try and complete all at once, however if you need to modify or break them up into 20 increments (more or less)....then do so and listen to our body!!

Holy Hugs,
~Deb

Mock Frosty!

Today I made a yummy ice cream treat that even my selective taste bud critics (hubby and girls) enjoyed!  If you are looking for a huge calorie and sugar cut, give this a try.  Here is the recipe and then a comparison if you would eat the original small Frosty.
Mock Frosty Recipe:
1 C. Silk Pure Almond Unsweetened Vanilla Milk
2 Tbsp. sugar free chocolate fudge instant pudding mix
1 Tsp. Unsweetened Cocoa
1 Tsp. Vanilla Extract
2 packets of PureVia
Handful of ice cubes - add more or less depending on the consistency you like
Blend until smooth and FROSTY!

Makes enough for 2, 8-10 ounce servings.

Now for the nutritional comparison:
Original: Frosty      Healthy revision: Mock Frosty
Calories: 328                43 !!!
Total Fat: 8.4g              1.5g !!!
Carbs: 56.4g                 6.5g !!!
Sugars: 41.9g                 1g !!!
Protein: 7.6g                  1g

I hope you enjoy!
~Deb

30 miles in 30 days!

June 1st is here!  I am not giving much notice of this challenge, however I have found if you don't have much time to think and contemplate you are more apt to GO FOR IT!! 

In the next 30 days, aim for accomplishing 30 miles of either walking or running.  Let's be accountable and share on my FB page - Figure By Faith, or on MyFitnessPal where I have created a private group for Figure By Faith.  Keep tallying your miles and see what you can do!!

Today I trained a client early this am, then went for a 3+ mile run where I did short bursts of intervals during it.  My daughter has her own challenge going on for volleyball.  She is trying to have 100,000 passes/sets by the time school starts.  She is passing against the garage, setting to herself and having my husband and I pass back and forth to her.  If she does this and reaches the goal of 100,000 she will be recognized at a High School volleyball game this fall. 

Challenges are fun and help keep us accountable.
I know you can do this challenge this month!  ABC's : Attitude, Believe, Consistency:):)

~Deb

The Finish Line!

12 weeks ago our group of runners first began their journey to cross the finish line of running their race.  They have been focused and committed to their goal.  It has been an AWESOME experience to see the perseverance and determination of each and everyone of them!!  Seeing runners who cringed at running more than a minute at a time, to now going over 30 minutes without stopping is so inspirational to me!
The final chapter of our devotional is titled "The Finish Line", and shares the correlation of being a Christian and running.  It is a comparison that rarely would you see that you can have tears of joy and pain at the same time.  When we commit to a race, it means we have signed up and as a Christian the commitment is salvation.  Both can take you to each end of the spectrum: pain and suffering to the feeling of bliss and hope.  You may feel it is impossible, others question you and you may fall down....however with the finish line being your goal, you will accomplish your goal you set out to do, show others that YES YOU CAN and you will pull yourself back up!
I can't tell you HOW INCREDIBLY PROUD I am of these wonderful trusting people.  The feeling you will have when you "run your race", accomplish your goal and cross that finish line is like no other.  As stated in the book: "It is only the preview of the feeling we hope to achieve when we cross that final finish line and we hear the voice of our Father saying" "Well done, thy good and faithful servant." ~Matthew 25:21


Holy Hugs,
~Deb
 

 

3 week challenge = Accountability!

Discipline is a word easy for me to say, however can be difficult to do:)  That is why I am excited about having this mini challenge!! WOOHOO. Challenges are positive when you realize they are for you and no one else.  It is about striving to improve yourself and not to compare with others.  You have been created with YOUR OWN IDENTITY and He wants you to be YOUR best.  I have found that there is always going to be someone smarter, talented, beautiful, kinder than I.  With this I have understood that it isn't about having an unhealthy comparison, it is about having that someone as an example to inspire and motivate me to be my best!
That is what my hope for is with this challenge....to give you some tools to motivate you with YOUR OWN faith, food and fitness journey to be your best.  Each week I will help you set a goal, keep you and each other accountable, and with God as our co-pilot we will do this one day at a time!

"For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do. " ~Ephesians 2:10

Holy Hugs!
~Deb

Fear....pack your bags and leave!

Have you ever tried something for the first time, or decided it is time to do something different? You are all excited about your new journey and plan....and then something happens and seems to take over and move itself into your head....FEAR. 

For me, this unwelcoming friend (or so it thinks it is) showed up to set me into a mental spin.  You know what....that is what I have figured out is that this so called FEAR friend is just taking up space in my head and all I have to do is pack its bags and get it out!!  I have learned to replace FEAR with PASSION!....and I can't do it alone!!  Focusing on Christ with every day and every new experience replaces that unwanted mental house guest with fire, zest and spirit!!!

Believe in all that you do!!!

Holy Hugs,
~Deb

Food Fight

Do you feel it can be a struggle to keep your weight in check?  You exercise daily and you think you eat fairly healthy......so why can it seem like a constant battle between you and food?  I can say I have had these fights and there have been times when the food has won, however now more times than not I am able to conquer it!!
Coming from a person who loves food, there have been some crazy things I have tried to win these food fights when they occurred.  What I have found is it isn't the "food" that is attacking me, it is "me" that was on the attack.  Having the right mindset, knowing what triggers would set me off in the wrong direction and knowing how to handle and conquer it has brought me to a healthy weight that I can maintain.
Here are 3 suggestions that I hope can help you when the "fight" occurs. 

1. Food will not solve my problems, I will solve them!
2. The food and extra bites will be there tomorrow if not another day :)
3. Have an accountability partner and stay connected!!!

Is it going to be easy? Probably not, however with consistency and believing it will become your new habit!

Holy Hugs :)
~Deb

CREATING CONFIDENCE AND STRENGTH

READ IT AND BELIEVE IT!!!

BELIEVE! What would you do?

BELIEVE....this is my mantra! :)  The mind is such a powerful tool, and when positive thoughts and words are 1st......all that negativism is SMASHED OUT! WOOHOO.  It doesn't matter if it is with your work, workouts, relationships, ect....the power of a positive "believing" mind is incredible.

I have to share an experience my family had yesterday.  We had left the Rose Theater after seeing "Click Clack Moo" (I have to say this is one of my favorite children's books), and we were driving to my mother-in-laws.  We were downtown and a man trying to cross the street was standing in the middle of the intersection! People were driving by him without even stopping!!  I told my husband to pull over because I thought something was wrong. As I ran to him, he was wavering as he held onto his cane.  He was disoriented and his mouth looked bloody.  I asked if he was OK....he said he was numb and his chest was hurting.  He looked at me and said he didn't know how he was going to get to the sidewalk as he began crossing.  "I really believed I could get there." I yelled as my husband to call 911....people continued to drive by.  My husband jumped out and helped to get him out of the middle of the street.....its amazing how heavy someone becomes when they can't move!  A kind couple pulled over to help us as well and we got him to rest against the car.  Paramedics arrived quickly and they were able to take over.  As they were wheeling him in the ambulance he told us thank you.

This got me thinking....what would I have done if I was alone with just my children.  Would I have stopped?  What would you do?  He believed and he did succeed! :)

Make the best of every minute, every hour and every day!! 

Holy Hugs,
~Deb

RUN YOUR RACE!

What a wonderful morning it is outside!  I woke up a little groggy, and thought I would go for a short run.  Well, that plan changed!! GREAT WEATHER, BEAUTIFUL COLORS AND SMELLS OF NATURE THAT GOD CREATED, NEW SHOES:), MOTIVATING ITUNES MUSIC and MY PACE = "Forest Gump moment"....I ran my race! My 20 minutes turned into 40 and it felt great.....I wanted to keep going and going.  However, I realize I am no youngster so we will see if I am in a body cast tomorrow:) LOL 
For me it is finding those moments and "feel good" times and go with it.  Everyday is different from the energy I have, aches and pains or having the time to fit it in.  It comes back to being consistent in all aspects of my life, and knowing it is my race and enjoying the journey God has created for me.

I hope you get a chance to get out and enjoy these awesome days God has given us!  Even if it is for 5 minutes......take this precious time and see if it turns into a "Forest Gump moment" that is your own!
 
Holy Hugs:)
~Deb

"You know that in a race all the runners run but only one wins the prize, don't you? You must run in such a way that you may be victorious."
    ~1 Corinthians 9:24

Challenges

We all have challenges daily....sometimes I feel I have them hourly:)  Whether it is with work, family, fitness or even faith, challenges are a part of life.  It is easy to let bad things discourage me and make me give up.  However what I have learned as I have grown spiritually is if I am able to forget and move forward, take my worries to Christ first....I know longer have to be discouraged.  He strengthens me and allows me to be force that no one or thing can conquer!

I am watching the Biggest Loser tonight and I am always inspired by the individual stories and the challenges they overcome.  However tonight is extra special.....Bethany Hamilton is sharing her story of inspiration.  She is a true example of GOD HAS A PLAN!  If you haven't seen or read her book "Soul Surfer", I highly encourage you to do so....and I don't want to ruin the amazing story if you haven't seen it:)  Without sharing too much, Bethany took the challenge of losing her arm in a shark attack to show that she had the willingness to let God's plan become her own.  A TRUE SPIRITUAL INSPIRATION!

"For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future." Jeremiah 29:11

  Wishing you a BLESSED evening!
    ~Deb

Frozen face:)

Last night we had our group run for "Run For God".....and I said God had a sense of humor by providing a cool crisp evening for the run.  I think my face is still frozen the morning!:)

We all talked about how we probably wouldn't of done the run @ 8:00 pm, with the cold temps and strong wind gusts; except for the fact that we had each other and focused on God for strength.  The study for the week talked about the story of Edwin Moses (the Olympic hurdler), and how an observer watching him in awe at his grace and speed...not even knowing who he was.

"Surely, Christ was the same way.  He was different from the typical person, and even those who didn't know him could tell he exuded something new.  If Edwin Moses could manage to touch a naive life with the power and authority of his athleticism, surely Christ can touch our lives as well. 

The Holy Spirit is about the presence of God.  People are touched by that presence.  And in the race of life, which will eventually end, only One sets the pace of victory: Jesus Christ.  We who are on the track stand in awe of what we see.  It is he who enables us to run at all.  The race of faith takes us to eternal life through God's wondrous hand."

WOW!!

Therefore we also, since we are surrounded by so great a cloud of witnesses, let us lay aside every weight, and he sin which so easily ensnares us, and let us run with endurance the race that is set before us.
      Hebrews 12:1

Family Fitness Fun

We had a full weekend of basketball....watching and playing!!  I love this time of year with all the basketball madness that goes on.  We watched the girl's high school state tournament on TV, went to my daughters basketball game and then watched Creighton play some AWESOME games.  How great for the Creighton team, fans and the city of Omaha!!! 

Before all the basketball madness started, we decided to all workout together at home.  I had some fun training my family:)  They all wanted to try a mini-interval session, so we did 4 different exercises.  My daughters picked out the music for us to train to, I set my timer and away we went. 
Each exercise was 8 intervals for 20 secs on, 10 sec rest:

• Squats with kettle bells....not my daughters ;)
• pushups (modified and regular)  ****this is where my youngest told me she was going to be the team manager! LOL****
•  jumping jacks
•  planks

We got a good workout in and at the same time had family time. 

Wishing you a wonderful week!
~Deb

March MOJO

My daughters are still at the age that they want mommy to come to school, help out in their classes and have lunch with them.  I told my daughters that I would come tomorrow and lucky for me.....It's Dr. Seuss Birthday Day and we are having green eggs and ham! :) To be honest, I may just sit with them and not eat. LOL

I hope you are ready for March to give it your all with some MOJO fun!  Today I taught my class with all intervals.  I set a stop watch for 20 sec on/10 sec rest intervals and would do 8 rounds at a time with each exercise.  We did 10 different exercises.....so you could say we burned some major calories. YIPPEE....bring on those green eggs and ham:)

Wishing you a Marvelous March!
~Deb

One...day 21!

WOOHOO you made it....21 days in a row doing a minute of activity to show your appreciation of the wonderful temple God has created....YOU! Today I want you to focus on deep breathing and mentally focus of what you all did these past days.  How you felt, what challenges came about, how you over came them and what you are going to achieve going forward.  I don't have the answer for you, however I do know if you ask Christ to be with you on your life journey putting him first, you will be Blessed beyond words!!!

Holy Hugs :)


This is what the LORD says: "Let not the wise boast of their wisdom
or the strong boast of their strength
or the rich boast of their riches, but let the one who boasts boast about this:
that they have the understanding to know me,
that I am the LORD, who exercises kindness,
justice and righteousness on earth,
for in these I delight," declares the LORD.
      ~Jeremiah 9:23-24

One...day 20!

Happy Monday and 2 days left to finishing what you started....21 days to become consistent!!!
I started today up at 4:30 and going to the gym and got a killer hour workout in.  I took an intense circuit class that works everything..including your fingers and toes:) LOL  It feels good to get it done in the morning, and to be honest I never thought I would be an early morning workout person.  Now I can't even think about going in the afternoon or evening....probably because I am up with the chickens and ready to go to sleep at 8pm!!

Tonight was cute because my girls requested a protein shake for a dessert treat.  Usually its Dairy Queen, so this was awesome because I didn't even prompt it.  I made them a chocolate mint shake with 1/2 scoop of mint pp, vanilla ice milk, milk and blended until it was nice and creamy.  My little one said: "this is so yummy mommy..and its healthy right?" 

I have an exercise that tomorrow and the next day you may not like me:  One leg squat. Have a chair behind you, and with one leg stand up and sit down repeating for 30 seconds with one leg...then move to the other leg.  It hurts, however it feels incredible when you finish!  Burn burn burn time!

"I will praise thee, O Lord my God, with all my heart: and I will glorify thy name for evermore. '
       ~Psalms 86:12 

One...day 19!

Can you believe it has almost been 21 days since we started the daily minute challenge?  Maybe you are thinking....thank goodness this is almost over :), however hopefully it has helped to keep you focused and doing something daily for yourself. 

For me, I generally take one day off a week from exercising and it is usually Sunday's. It is a time to really focus on my family and the Blessings I have been given.  I know the reason I have achieved things in life is because of Christ, and I am so humbled that I can share my journey to maybe inspire and help others.

Today for our challenge, lets perform a side plank for 30 seconds on each side.  If you are super strong in your core and want to go for a minute each side...do it!  Start on your side with your lower arm/elbow under your body.  With your legs straight, lift hips up so they are in a strait line with your upper and lower body.

Holy Hugs!
~Deb

"He who trusts in his own heart is a fool, but whoever walks wisely will be delivered."
       ~Proverbs 28:26 

One...day 18!

Happy Saturday and weekend!!  Today I'm getting some cleaning and organizing done.   I love how it looks, feels and smells when the house is all cleaned up, however it doesn't seem to last very long.  This is a part of my makeup I am constantly working on and asking for patients to just chill out and realize that my house doesn't have to stay totally picked up all the time...but to be honest it drives me crazy to see clutter!:)  Before I get down to really cleaning my wood floor this afternoon, I decided to do quick circuit workout.  My daughter's joined in because I was jump roping.  In about a week their school is participating in "jump rope for heart", and they told me they wanted to practice.  We were all huffing and puffing!!

I know we have already done a minute challenge of jump rope, so today I want you to hop forward with both legs (really explode forward) and then take 3 small hops back to your starting position.  Repeat this for a minute and feel how this gets your heart a pumping!

Wishing you a Blessed weekend!

~Deb

"I have told you these things, so that in Me you may have peace and confidence.  In the world you have tribulation and trials and distress and frustration; but be of good cheer!  For I have overcome the world."

    ~John 16:33 

One...day 17!

Today I had some good energy and totally went for it on my intervals!!  I did 30 minutes/ 3.7 miles and burned about 450 calories....sweaty sweaty mess after that:)  It must of been the pasta and ice cream I had last night that gave me additional mojo to go for it! I also used a great pre-workout drink; Buzzerk!  Great tasting and awesome energy!!  To be honest, I am glad I had energy because I have been pretty tired the past few days and it was taking everything I had to get a workout in.  One thing I know is that tired feeling will pass and then its BRING ON THE ENERGY!!!  Just remember if you do feel this way time to time, its all about being consistent and giving an effort without an excuse not to.

Today's challenge is lateral side shuffle.  Find space you can side step shuffle for at least 10 steps one way, repeat to the other and keep going for 1 minute.  Heart rate will elevate, inner and outer thighs will be used.  If you want more of a burn in your legs, bend at your knee in a moderate squat position and shuffle.  Have fun!

"My help comes from the Lord, who made heaven and earth."
      ~Psalm 121:2 

One ...day 16!

I know my biggest fear when I gained over 70 lbs. was if I would ever lose it.  It seemed to be a viscous cycle of poor eating habits and pushing myself with torturous workouts.  Until I really focused on getting my mindset on the right things and focused on how I needed to treat my body in a good and healthy way.... I was able to conquer that fear!  What helped me with getting my vision right was asking for strength from Christ.  I know longer had to fear, because He was and is always with me!!!

Today's minute challenge is alternating reverse lunges.  Start with both legs shoulder width apart; step back with one leg bending at the knee; return to starting position and repeat with opposite leg.  This exercise really isolates your legs in the glutes, hamstrings and quadriceps.

Holy Hugs!
~Deb

"For God did not give us a spirit of fear, but rather a spirit of power and of love and of self-discipline."
    ~2 Timothy 1:7

One...day 15!

Happy Ash Wednesday!  I didn't plan this, however this is the last week of our challenge and the 1st day of Lent.  We have been focusing on a minute exercise challenge daily, focused on healthy options with snacking for the past week, now we can focus on our faith!  During this time, some people "give up" something for Lent.  Do you?  I have given up sweets, alcohol and watching TV.  When I was younger this all just didn't seem meaningful...it was just something I was suppose to do.  Now I think about not what thing I am giving up, however why and who makes the sacrifice so meaningful.  When I give something up for Lent it reminds me that Christ not only died for my sins, he suffered for them.  I too can suffer a little, no matter how trivial, in remembrance of that sacrifice!

Today's challenge is for your abs and core.  Seated torso twist.  Contracting your abs, twist to one side (with added weight for more resistance) and tap the floor at your side, twist to opposite side and continue repeating for 1 minute.

Wishing you Blessings today and always!

"Whosoever will come after me, let him deny himself, and take up his cross, and follow me."
     ~Mark 8:34

One...day 14!

2 weeks are done!  YIPPEE!!!  Only 7 more days to go with being consistent for 21 days of a minute challenge.  Have you done your daily minutes up to now?....or maybe you are an overachiever and you have done more than a minute!! Kudos to you for first deciding to take on the challenge, then for continuing on and now for realizing you CAN do something you focus and put your mind to.  Attached is a list of 25 healthy snack options that are quick and convenient.  Although it list's non-fat options, I am a believer of a little fat and not the fake stuff in foods.  My thought is the more its processed and not natural, the longer it takes to fuel your body by breaking down and the harmful additives linger within your body.

Today's INTENSE minute challenge is the burpee: start in a standing position with feet shoulder width apart, bend down placing hands on the floor and jumping feet out behind so you are in a push-up position. Jump legs back in and then jump up explosively into the air. Repeat from starting position for 1 minute. 

Wishing you a wonderful evening....and looking forward to 7 more days of challenges:)

One...day 13!

To be or not to be....peanut butter that is!  I love peanut butter, and enjoy making sandwiches for my daughters because that means mommy gets a spoonful or 2:) Yummy in my tummy!!!  I don't know if you have seen this product, PB2, but it can save you a lot of unwanted calories all the while you can still have the flavorful enjoyment of peanut butter.  It is in a powder form and you just add water then voila instant peanut butter. I add the powder to my chocolate protein for a delicious change in flavor.  Here's the stat comparison:
                                  PB2                                Peanut Butter
Serving size:           2 tbsp                                same
Calories:                   45                                    190
Total Fat:                  1.5 grams                          16 grams
Carbs:                       5 grams                              7 grams
Protein:                     5 grams                              7 grams
Sugar:                       1 gram                                3 grams


Today's minute challenge is lateral raises. This exercise will develop your shouder area.  Start with your arms straight at your side, and lift laterally out to shoulder level.  To make a bit more challenging, balance on one foot for 30 seconds of repetitions then switch legs.  To add extra resistance use dumbbells or hold a can of soup in each hand.

One...day 12!

"I want a treat mommy." The lovely words my daughters say on a daily basis.  What is good about this is they know if they choose something "unhealthy", that the next treat they choose needs to be a "healthy" one.  They also label snacks as the "healthy" option and treats as the "unhealthy".  Here is a picture of some snack ideas ready to go in your fridge: carrots, apple slices, celery, peanut butter, humus, yogurt, cheese, orange slices, sliced turkey.  The key to having healthy snacks is having them ready ahead of time ready to go and go with you out the door.

Today's 1 minute challenge is to perform a mountain climber.  Beginners will place your hands on a stable chair or bench, more advanced can start in a pike pushup position. Alternate lifting your knees to your chest in a running motion.  You will be using your core, developing upper body strength, legs and cardio for your heart.  Have FUN!!

"The Lord will guide you always; He will satisfy your needs...and will strengthen your frame. You

will be like a well-watered garden, like a spring whose waters never fail. "
     ~Isaiah 58:11

One...day 11!

Weekend warrior time!  For me the weekends have a bit more temptations with food.  We are either going out, having more activities and just not on a regular schedule with eating and planning.  I try and make sure I get a workout in first thing in the morning before the day really gets going.  I also try and plan some snacks for the day because I know I will grab those chips, cookies or other carby, salty and sugar snack if I don't have a healthy option ready for me.  Nuts, turkey jerky and protein powder are my "go to" and always on hand options. The next few days I will post some snacks that will keep you in that warrior mode for the weekend and into the week.

Today minute challenge is jump roping.  If you don't have a jump rope, just pretend you have one....maybe you will even do a couple double jumps and rocky moves:)  This is a big calorie burner because it is high intensity, incorporates your entire body and is weight bearing.

Wishing you a wonderful weekend!!

One....day 10!

We made it to double digits! WOOHOO!!!!  And it means we are almost 1/2 way to accomplishing our goal of 21 days:) YEAH!  What has been nice is that no fitness center or gym have been required for the exercises, however you can do them there if you choose.  For me having the option to get fit at home is great when I am short on time.  That means I'm finding time, any amount of time, to get exercise in.  Tracking my food intake and most importantly having the right mindset.  What I have found is getting fit comes down to 3 key things all in balance: FAITH, FOOD, FITNESS.

Today's challenge is a plank on your elbows and toes. The plank is a great way to build endurance in both the abs and back, as well as the stabilizer muscles.
How to:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
5. Try and hold for 60 secs.  If you are a beginner, start with 20 secs and repeat 3 times for a total of 60 secs.

Here's to striving to do our best in the day's ahead!

"Nevertheless I am continually with You; You hold me by my right hand."
    ~Psalm 73:23

One....day 9!

If you haven't told yourself yet.....WAY TO GO!!  I am proud of you and you should be proud of yourself too!! You are being consistent and trying something different to challenge yourself physically. 

Today is a bit more of an intense move, alternating front lunge.  You will stand with your feet hip-width apart and take a long step forward with your right foot, bending both knees to 90 degrees(making sure your front knee does not go over your ankle and your rear knee doesn't touch the floor).  Alternate your legs with lunges and a slight pause between for one minute.  Remember to not hold your breath.  You will be working major leg muscles with your quads, hamstrings and glutes.

FYI.....we are almost to double digits!! YEAH!

Holy Hugs
~Deb

One...day 8!

We are getting fit at home with a daily challenge.....1 minute of activity on a consistent basis done in the comfort of your home without having to go to a gym or fitness center.  Now we may not be training for a fitness competition, however we are taking a step to creating a get fit plan for you with little or no equipment.

Today is abs of steel day! :) On your back with your knees bent, arms crossed across your chest with hands on your shoulders, crunch up touching elbows to your thighs as they are coming up at the same time.  If this is too difficult, do one leg at a time until you develop more strength in your midsection.  Another tip is exhale as you crunch up....this contracts your abs a bit more during the movement. 

Happy Healthy Training!
~Deb

One....day 7!

YES! It's been one week of a daily one minute challenge.....and what a better day than Valentine's Day to celebrate this.  A day filled with love.  We get to share love with others, have love given to us and just feel and be loved.  Today my daily devotion talked about Jesus' love for us....He is walking just ahead of us, guiding our steps and pointing the way.  We never have to feel alone or unloved with Christ in our life.

Today's minute challenge is to work our heart.  Have an imaginary line on the floor and hop back and forth over the line....try switching it up and hopping front and back as well.  I am always amazed how long a minute feels on this!  HAPPY VALENTINE'S DAY!!!!

God is love
~1 John 4:8

One...day 6!

Boy oh boy am I tired today!  My little sweetie woke at 2ish with a bad dream.  I laid with her and she kept repeating the bad dream over and over to me.  I tried comforting her by holding her hand, rubbing her back and speaking softly.  It took her about an hour to settle down, but she did:)  Although I don't like having my sleep interrupted, I do love these precious moments :)

Now, how hard is it to be motivated to workout when you are tired! YIKES.  But I know when I do get some exercise in, it gives me a bit more energy.  Today's minute challenge is to go up and down stairs.  If you don't have stairs, find a short step stool and start marching up and down it.  You will be working your legs and more importantly your heart.  Stair climbing is an excellent cardio and heart pumping activity.

Wishing you a peaceful night night!

One....day 5!

I know there are some exercises easier than others for me, and sometimes I get in rut of just doing those I enjoy.  I have to admit that when I do finish those "not so fun" exercises I feel a sense of accomplishment.  One of those exercises for me is the push-up.  Today I challenge you to see how many push-ups you can perform in a minute.  If you are a beginner, start by standing and using the wall as a base for your hands.  Once your strength improves, move to the floor on your knees and hands until you can perform a standard push-up on you feet and hands.  When I first began I started on knees and hands, and now I can do some with balancing on one leg or staggering my hands.  Push-ups are a great exercise for your upper body (chest, shoulders, triceps, upper back), they can be done anywhere (home, work, travel) and no equipment is needed.  All I ask is you try and try your best.  GO FOR IT!!!

One....day 4!

The minute challenge is still on!  Today try and do 1 minute of jumping jacks...you can modify them by just jumping with your legs or having movement with your arms only.  I know when I hit 30 seconds it already feels like a minute!  Depending on your weight, doing this exercise can burn 10+/calories a minute.  Those minutes and calories can and will add up! 

Keep trying everyday...including the weekend.  Although I have a cheat day during the weekend, I try to keep it under control.  For example, today we had a couple of basketball games my daughter was playing in.....so I got up early, got a great full body workout in, and I also walked around between the bb games ...... I'm planning on having some Mexican tonight! :)  Try not to look at the weekends as a time to totally overindulge, but as a time to give yourself a good mental break and shock for your body.  ENJOY!!!

 

One....day 3!

I still get amazed how I seem to find muscles or body parts I didn't know I had:) LOL.  How does your tummy feel today?  Today my legs are feeling new "parts" to them.  I did some different leg exercises I haven't done in awhile....and I can tell this morning.  I would love to share this wonderful experience with you!! HEHE....so today's challenge is performing squats for 1 minute.  Start with your legs a bit wider than shoulder width, hands folded at chest level with elbows at side.  Squat down press your bottom back and aiming for elbows to touch your thighs.  If you want a guide, place a chair behind you...and if you are a beginner, LISTEN to your body and don't go as deep.  Count how many you achieved in a minute and write it down.  It's fun to go back next time and challenge yourself to do more.  To help get you through the exercise......PRAISE and GIVE thanks to God!! 

Have a wonderful day!

One.....day 2!

WOOHOO! You are on day 2 of challenging yourself to do just 1 minute of activity, 1 day at a time.  It might not seem like a lot, however you are accomplishing it!  With that, lets give thanks while doing our next challenge.  I've found when I thank God for the blessings His has given me, it sets my mind and soul on a greater and better place.  Today lets try doing 1 minute of abdominal bicycle burnouts.  On your back, slowly and controlled, twist opposite elbow to knee and continue to repeat for one minute....feel the burn! :)  During the exercise, give Christ thanks for blessing you!  Remember....have FUN!

<sup>Holy Hugs!!
~Deb

"</sup>Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus."   ~1 Thessalonians 5:16-18

One!

What an exciting month and year....we get an extra day! I know when I was getting back into a routine with working out what helped me was having mini challenges and looking at one day at a time.  How was I going to find the time with working full time and having little children???  Let's try a challenge till the end of the month.  I've shared before how it takes 21 days to make a habit, so starting today, try doing some activity everyday for 1 minute.  Who knows....it may lead to 2, 10 or 20 minutes:)  Get your kids   involved.  Today try jogging in place for 1 minute (modify it to marching or increase to high knees).  I know it sounds simple and it is when you take it a day at a time!  Most of all is HAVE FUN!!!

"Live Like You Were Dying"

My church Bethany Lutheran in Elkhorn Nebraska, is following an amazing worship series titled: "Live Like You Were Dying".  It is a 5 week series that is discussing a topic many of us......including myself, don't usually bring up in casual conversation. 

I have recently been spending more time with my Grandparents who have been moved into an assisted living home.  They are entering their 94 year of age!  What is so hard for me to hear is that they just want to die, and don't understand why they have not been called to do so:(  I went today and had some great smiles from Grandma and I believe brightened Grandpa's outlook.  I asked them if I could share a devotion with them.....they were eager to hear:

Luke 6:45 "The good person out of the good treasure of the heart produces good, and the evil person out of evil treasure produces evil; for it is out of the abundance of the heart that the mouth speaks"

WHAT OVERFLOWS?
Those hurtful words we say - they come from somewhere.  They come from our heart.  Those sweet words we say - they come from our heart.  What comes out of our mouth flows from our heart.  It is our attitude, our feelings and our disposition that produce the words we say.  If we are going to speak sweeter, it starts inside.  If you are angry, go to God first.  Take time alone.  Find ways to enter conversations with a heart of gratitude, respect, and care for others.  Focus your heart on the fruits of the Spirit, "love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control."  Out of a heart filled with these fruits comes a word of encouragement; truly sweet to the soul of those who hear them.  

After reading this to my Grandparents, my Grandfather asked me to read the scripture again to him.  He said he was sorry for not wanting to live and for his loss of interest, however he is ready when the Lord is ready to take him.

My hope is that I will also do my best to encourage and focus on the fruits of the Spirit.  I can never go back to what I have done, however I can look forward to everyday ....one day at a time I am given.

Holy Hugs!
~Deb

Balancing Act

WOW!  What a crazy few weeks it has been!!  Its been crazy....however good:)  The one thing I have seen with so much going on in my life is HOW IMPORTANT it is to have balance.  I am making sure I have my mind and soul set with starting my day with a daily devotion.  Even if it is reading a short scripture, it helps set my day on the positive.  I am also making sure I get some form of exercise in....even if it is only 10 minutes, it is something to set my body in a consistent pattern.  I am even planning my foods/eats ahead of time with packing a cooler with healthy snacks (nuts, celery, peanut butter, Greek yogurt w/berries and protein powder for a quick shake). I am blessed and know it is all because of my AWESOME GOD who watches and protects me!

Wishing you a WONDERFUL WEEKEND!!

Holy Hugs :)

"A just balance and scales are the Lord's; all the weights of the bag are His work."
       Proverbs 16:11

Courage

By definition courage is is the ability to confront fear, pain, danger, uncertainty, or intimidation.  It is taking on the unknown that may create a change.  Winston Churchill has stated: "Courage is rightly esteemed the first of human qualities ... because it is the quality that guarantees all others."

There have been situations that have challenged me with my courage...for example; water skiing at a young age, going to a new school, working out in a gym for the first time, giving birth to my daughters, competing in a beauty pageant and being mom who wanted to lose weight and get back into shape.  When I think about these things, they all took courage.  Courage I didn't know I had until I tried, gave effort and trusted in the process.  Here's to COURAGE and BELIEVING!!!

Take courage!....
   Acts 23:11 (NIV)

Power of 3!

Happy New Year and the 3rd day of January!! WOOHOO.  I hope your holidays were terrific and you are ready for 2012.  I love the number 3....it is how I focus on my plan: faith, food and fitness.  Having the right focus mentally is key to starting and finishing a successful plan.  With food I make sure I eat and eat frequently.  It speeds up your metabolism and keeps blood insulin levels even.  3 meals (breakfast, lunch and dinner) and 3 snacks (150-200 cals).  Finally with fitness I get at least 3 times a week...usually 5-6 times of 20-60 minutes of activity.  Variety in exercises and intensity are key!  Keep your body guessing and not plateauing = results!  All is needed is aim for being your best!!! GO FOR IT:)

For behold, I bring you good tidings of great joy, which shall be to all people
~Luke 2:10