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